1/2 Marathon Training Schedule for week of July 20th and 27th

1/2 Marathon Training Schedule for week of July 20th and 27th

Training to run/jog or run/walk the half marathon at the end of September?  Here’s a great schedule to follow for the week of July 20 and July  27th.  You should feel ready to “up your miles” a bit!  Please remember to adjust this schedule as needed based on the amount of time you can commit and your true goal for this ½ marathon!

Please note, if your ultimate goal is to LOSE WEIGHT and you think training for the Half will help—that’s great!  If you’re a member of Ellipse and commit EXTRA TIME to training, then plan your runs for T and Th.  If you don’t have extra time to give—

DO NOT SKIP ELLIPSE ON TUES AND THURS—these workouts are essential if weight loss is your goal!

 

Schedule to use if training to run the half…

Plan two runs these weeks of 3.5 miles and 1 day of 5 miles. If you’re a member of Ellipse, I’d suggest the short runs on T and Th—BUT DON’T SKIP ELLIPSE these days!  Muscle will protect you from injury and protect your metabolism!  Plan a 5 mile run for the next two weekends, and don’t forget you need one day of rest!

 

If you’d like to walk/ run the half marathon the last weekend in September…

Plan on a run for 3 minutes and a walk for 2 minutes—repeated 8x—do this twice a week!  A total of 4x over the next two weeks!

Next 2 Weekends=5 miles—run 3 min and walk 2 min for the entire 5 miles!

 

Best of Luck in your training!  Please feel free to comment on your progress through this schedule!  More in two weeks!

Nutrition Bar tips PLUS a great recipe from Ellipse!

2009 Health Trend to Watch For: Nutrition Bars as a Meal

 

·         Read the labels: choose bars with low sugar, high protein (about 30 g for a meal; 15 g for a snack).

·         Be ready to pay a little more for the bar with more nutrients.

·         Meal bars should not be the main source of your diet. Eat a variety of meats, vegetables, dairy, and fruit for an overall healthy diet.

·         Check out the bars at Ellipse! We did the homework for you.

 

Bruschetta Bake

 

4 slices lite whole wheat bread

2 large tomatoes, chopped

1 TBSP pesto

1 TBSP balsamic vinegar

3/4 C FF shredded mozzarella cheese

1 lb chicken breast, cubed

 

Instructions:

Preheat oven to 400 degrees. In a medium bowl, combine bread, tomatoes, pesto, balsamic vinegar and cheese. Place chicken chunks in a baking dish coated with non-stick cooking spray. Top with bruschetta mixture; bake for 30 minutes.

Yummy Turkey Burritos! Ole’

Turkey Burritos

1 pound extra lean ground turkey breast

16 oz fat-free canned refried beans

8 oz salsa

1 cup shredded fat free cheddar cheese

4 1/2 oz canned green chili peppers, mild, drained and diced

1 tsp chili powder

3 TBSP green onions/scallions, thinly sliced

8 low carb whole wheat tortilla

extra salsa for garnish

Instructions:

Preheat oven to 350F. Lightly spray a 13x9x2-inch baking dish with cooking spray. Add turkey to non-stick skillet and cook over medium-high heat until lightly browned – about five minutes. Drain any excess liquid from pan, add beans, 8 ounces of salsa, chili peppers, chili powder and scallions. Cook until heated through, about three minutes; stir in cheese. Meanwhile, wrap tortillas in foil; warm in oven for 10 minutes. Assemble burritos by spooning about 1/2 cup of turkey mixture onto each tortilla; fold in sides and roll up. Place burritos in prepared baking dish. Bake uncovered until tortillas are crisp and brown, about 20 minutes. Serve each topped with additional salsa.

1 burrito (2 oz meat, 2 oz beans, 1 oz cheese) = 1carb, 4 very lean protein

Ellipse Training Schedule-Half Marathon Run or Walk/Run

The key to training for the half will be staying true to your long runs.  We’ll post a weekly schedule to slowly prepare you for a running progression.  Just a reminder that this schedule is for the coplete beginner and is only meant to serve as one source in your preparation.  As of today you have about 11 weeks to prepare.  Not every run will be easy or great and if you need to adjust the schedule, that’s not a problem!  keep up your cross training and continue to check back for tips along the way. 

If you want to run the whole thing, here’s your schedule for the week

July 12th

Ellipse or

Cardio Cross

Train

Ellipse or Strength

+3 mile run

Ellipse or

Cardio Cross

Train

Ellipse or Strength

+3 mile run

Ellipse

(possibly join us for the Sunset 5k)

1 day rest/1 day 4 miles

 

If you’re attempting a goal of a walk / run—here’s your plan for the week!

July 12th

Ellipse or

Cardio Cross

Train

Ellipse or Strength+

35 min of run 3min and walk 2min

Ellipse or

Cardio Cross

Train

Ellipse or Strength+

35 min of run 3min and walk 2min

Ellipse or Strength

 

+3 mile run

Ellipse

(possibly join us for the Sunset 5k)

1 day rest/

1 day 3 miles

Run 3 and walk 2min

Repeat Continuously

Ellipse /Paperfest and Training for the Half!

The question I seem to be getting is how to coordinate your Ellipse workouts, or “other” workouts and training for the Half Marathon.  Cross training is SUPER important on a number of levels.  For me, most importantly, it’s reducing BOREDOM! Also, you’ll reduce your risk of injury.  The pounding and repetitive impact of running can be brutal to a body, so changing it up will allow your “running” muscles time to heal and strengthen and prepare for your longer runs coming up in the next few weeks!

This week I suggest getting a cardio workout that doesn’t involve running for about 3 days 45 min-1 hour.  1-2 days of strength and stretching are a great idea!  Although it’s not a requirement, it’s a great idea to run a shorter road race before running your first half! You’ll get a better feel for the experience and it may help calm your nerves on race day!  If you’re in the Appleton area, a bunch of us from Ellipse are going to run or run/walk or walk the 5K in Kimberly on Friday!  Meet us at Shelter #2 at 5:30 and wear your Ellipse gear!  It’ll be a fun little challenge and serve as your “long run” for the week, too!

Here’s the link, hope to see you there!

http://www.paperfest.com/pdf/2009%20Scheels%20Sunset%20Registration%202%20FINAL%204-30-09.pdf

Healthier Brownies

1 box brownie mix
1 can (15 oz) black beans

 

 

Open the can of black beans, rinse well. With beans back in the can, add enough water to cover beans. Put in blender or food processor and puree. Add puree to brownie mix, and then bake according to package directions.

You DO NOT add the eggs or oil that the recipe calls for, JUST the black bean puree!