Running outline

A new running plan

Hello!

I thought I would say good morning with a pun.
I thought I would say good morning with a pun.

I woke up this morning with ambition to get a lot of nothing done today. So far, success is the only thing in sight! That is, until I go to work, in which case I have to get stuff done. Though breakfast was a success, to say the least!

Egg white omlete with spinach, mushroom, onions, and a bit of Swiss. One cannot forget the hot sauce. On eggs? Yes. On eggs. It is wonderful. I also had a few strawberries and cereal on the side. I love sweet stuff, so I could not leave that out!

yum food
Sorry about the bad lighting. I was in a rush to eat…..

Enough about my eating habits! On to my running habits!

I am no longer training for a race, but I am training to be a Marine, which is going rather smoothly, if I do say so myself. One thing I am missing, though, is running distance. I am doing plenty of sprints to keep up with the fit college guys I workout with, but I miss the good-old days of running for the fun of it!

Between lifting, Marine workouts, and rest days, I figure I can run three to four days per week.

I don’t know when these days will be, but I have devised a plan anyhow!

Running outline

Every Wednesday I have a workout with some other recruits, so my plan will most likely be based around that workout.

I will continue Crossfit whenever I can, but it will be a lot less than it used to be.

I hope this outline comes into use for you guys if you have literally no clue where to start!

Have a blessed day!

Hello, again!

Hello, stranger!

I feel like it has been forever and a day since we last saw one another… Well, maybe because I don’t see you.

Anyhow.. Sorry about the fact that I have been gone for so long. Between school starting back up and work, and training (I will tell you what for in a minute), I haven’t had time to do anything, really!!!

So first I suppose I will start where we left off. The Chicago Half Marathon.

It. Was. Awesome. I am not going to go very deep into it, because I don’t feel like it, frankly.

I do want to tell you about my life right now.

  • I am enlisted to become a Marine. So now you guys will be getting Marine training workouts from this girl. I will go into this later. P.S. That is what I am training for.
  • I have taken on Intuitive Eating. I love it. I have not gained weight. I have not lost weight.
  • I stopped running for distance, but plan to start again. Like now.
  • I am a Single Pringle. It was not a ‘bad’ break-up, it was mutual. ‘Nuff said.
  • I am still recovering from amenorrhea. I don’t know when I will overcome it, due to the fact that I have not been trying very hard.
  • I have taken a hard right into the land of everything peanut butter. I.Love.Peanut.Butter.
  • I stopped working more than 20 hours per week. I like relaxing more. And working out.
  • I am integrating more gluten and dairy into my diet. Preparation for the Marines. I will eat what I get.

That is about that! If I can think of anything else, I will let you know!

Sorry this post is short and has not depth, I just can’t fit it all into one post right now! So I will talk to you guys again, soon!

Macros

Carbs, and when to eat them!

Carbs. . . everyone’s worst enemy!

Well here is a quick post and a simple guide on when to eat them!

There is a science behind body types and the amount of macronutrients each person needs according to the type, but I am just going to get into the timing of the eating!

The only time you should really be eating carbs (for weight loss) is right after you wake up (breakfast) and around your workout.

The reasoning for this is that carbs are the best calorie form of energy. Fats promote hormone balance, protein builds muscles, and carbs, you got it! provide energy! The morning is when we need energy the most. We need to 1) refuel our glycogen stores and 2) get your body ready for the day! To do this, make sure that you are eating a lot of protein and carbs in the morning. Feel free to add in fats whenever!

Then we need some fast digesting carbs before your workout (i.e. banana, rice cakes, white bread, etc.) in order to give you a quick boost of energy you need to get going!

After your workout, consume some easy carbs (fruit) to refuel your glycogen stores. Then a couple of hours later, you should be consuming some slow digesting carbs, such as brown rice, sweet potato, whole wheat bread, etc. in order to give your body energy to keep working properly without burning out, and you feeling like crap.

Here is a quick, easy chart to follow!

Macros

September Goals

September Goals

Okay, so last month I was NOT strict on my goals at all. I just kind of set them, then let them sit there. Fail. Usually I am a bit better at keeping them than what I did.

What did I do differently?

I kept them online, only, instead of keeping them on my door as well as online. Ah hah! I need to be able to see them every single day in order to remember to do them  every. single. day.

Soooo, now that I have that established, here are this month’s goals:

September Goals

  • 30 Day Yoga Challenge. I WILL DO THIS! Now that I will be doing more crossfit after my half marathon is over (in order to overcome amenorrhea), I should be working on my flexibility and range of motion, which are extremely important aspects of lifting with correct form. Yoga will also help me to relax more and possibly help with my amenorrhea.

Do you yoga

  • Eat red meat 3x per week. Red meat helps with amenorrhea because of how estrogen-packed it is and the awesome fats that are in it.

Red Meat

  • Eat natural foods 5/6 meals per day. I can’t stand how much sugar I take in!!! Once I am back to lifting and eating a lower amount of carbs, I am cutting out processed and refined food 83.33% of the time (or 5/6 meals). Doing this may also help my body become accustom to real food in order to get real menses.

Real food

  • Read the Bible right away in the morning, and before I go to sleep. A great habit to have! John 5:39 – “You search the Scriptures because you think that in them you have eternal life; it is these that testify about Me; “
  • Stop complaining so much! I don’t like listening to others complain, and I don’t like listening to myself complain. Just because others are complaining about something doesn’t mean that I have to join in.
I will never Complain
Nope. I will not. Yes I will.

What are some of your goals for this month?

Update/Decisions reguarding amenorrhea

Now that I am nearing the end of my training, it is time for me to make some bigger decisions regarding amenorrhea and how I am going to go about the recovery process.

One of the bigger causes of my amenorrhea is running, and the stress that it puts on my body. Although, running is not the main cause of my amenorrhea: disordered eating/malnutrition is. I have fixed my eating habits (which I will talk about a bit more later in the post), so now it is up to lowering the duration of my workouts. The second time I recovered from amenorrhea, I did it while I was training Crossfit-style. I plan on using this lifting-style again in order to recover fully from amenorrhea. Full recovery from amenorrhea (in my book) is regaining and keeping my period for six months. I won’t be running long-distance anymore, but I will be doing some interval training.

What is Crossfit?

Here is a great info-graph:

What is Crossfit

I love this info graphic, because it gives the perfect definition/explanation of what Crossfit truly is!

CrossfitI have loved crossfit ever since I first tried it about a year and a half ago. The only reason I tried running again is because I wanted to see which one I enjoyed more. I enjoy them so equally, that I can do either one without complaint. BUT with running, I am more susceptible to amenorrhea and bone-density loss.

Running causes loss of bone density, while heavy lifting increases bone density, and because I have amenorrhea, my bone density is slowly depleting.

Running vs. Lifting

Running vs. Lifting
Although this is rather biased, it is all true. BUT I am not a crazy distance type runner, just an average runner, so these affects are rather mild on me.

Crossfit is cardio and strength training!

Cardio v strengthThat is why Crossfit wins this entire info-graphic!

Being in the gym for no more than 45-60 minutes is something that helped as well during my recovery. Crossfit gets it done fast and efficiently for a great workout a awesome gains!

Now onto my eating habits:

I know I hyped about intuitive eating, but there is an under eating side to the story as well. Intuitive eating is for people who have a normally functioning body (i.e. who get their period or don’t have to worry about that). I, on the other hand, need to make sure that I am getting enough fats and calories to suffice for my lifting, waitressing, and other every-day activities, therefore I use an app called MyFitnessPal.

This is a calorie counting app that tracks everything from workouts to meals to weight to measurements, etc. I follow a strict 40/30/30 macronutrient ratio. This is 40% carbs, 30% fats, 30% proteins. It works well for my body to function on, especially during recovery from amenorrhea.

I used to count calories like a crazy lady, then stopped while running, now I am at it again for healthier reasons.

I will be eating a lot of the foods listed in this post, and will be cutting down on sugar (almost all-together) in order to stabilize my blood sugar levels while lifting. I will also be eating more natural foods (almost paleo, but more primal) more often in order to learn to know food as fuel even better than before.

Paleo vs. PrimalI am not going to be super-strict on myself about this diet, though, because I am just using it to stabilize my body, not as a lifestyle-change.

Yoga!

I was not strict about yoga before, but seeing as it reaps so many calming benefits, I say why not give it a shot?

Benefits of yoga

I am going to do yoga in the morning, instead of running.

(Crossfit also calls for flexibility, so I just killed two birds with one stone!!!)

Sleep

Sleep benefits

Sleep is a necessity in recovery from anything. Sleep is the time when your body relaxes and restores all of one’s muscles from the day prior. I am going to aim for 8 hours of sleep every night, and in doing this will be using a sleep-tracking app called SleepBot for Android.

Supplements:

  • Fish Oil – for fats
  • Ginger – for blood flow
  • Calcium – for bone density
  • Iron – for red blood cell formation

If you have any questions, comments, or concerns, feel free to e-mail me at hannahthehealthnut@gmail.com!

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