Planning for a Healthy Week...

This morning I met up with my friend Nancy at her gym to run ten miles.  Unfortunately, this was REALLY difficult for me and while Nancy ran 10 miles in 1:22, I ran 9 miles. So needless to say I struggled a lot.  I got through it, but it was definitely one of those runs where from mile 1 I was having difficulty. It was fun to run next to my buddy though.  Although, I do wish we ran outside because on my drive home, I saw tons of runners training for Boston.  There were groups and groups of them!

 But let's see how I did this week with workouts...

Week of 1/3/10-1/9/10

Date: Monday January 3
Route/Workout:  Physical Therapy
Total Time: 1.5 hours... cross training, lifting legs, electric stim, ice

Date: Tuesday January 4
Route/Workout:  Speed Tuesday, outside on the Charles, 1 mile warmup, 4X800 with 400 meter rest, 1.25 mile run
Mileage: 5.25 mile run
Total Time: 51:40 minutes

Workout: 1 Mile Slow Warm Up, 800 at 3:59 (7:59 pace), .25 mile slow jog, 800 at 3:52 (7:46 pace), .25 mile slow jog, 800 at 3:51 (7:44 pace), .25 mile slow jog, 800 at 3:49 (7:40 pace)
1.25 Mile Slow Cooldown

Date: Wednesday January 4
Route/Workout:  Physical Therapy
Total Time: 1.5 hours... cross training, lifting legs, electric stim, ice

Date: Friday January 6
Route/Workout: Treadmill Run 3.1 miles
Total Time: 28 minutes, went during lunch, struggled.

Date: Sunday January 8
Route/Workout:  Treadmill at the Gym
Total Time: 1:22
Mileage: 9 miles
Pace: 9:06 

Totals: 3 Days of Running, 2 Days of Cross Training/Lifting, 2 Days of Rest=  17.35 miles 

In addition this week, we had our first weigh in for Biggest Loser.  I weighed in pretty heavy and I'm ready to shed some lbs! The interesting thing is we also got measured for Body Fat Percentage using this handy tool.

 
My body weight percentage was 28% which is out of the normal range.  I did some research and "For women between age 20 and 40, 19% to 26% body fat is generally good to excellent." (Source) 
According to another site 14-24% is for Athletes/Fitness. Source

So, I am currently in the "Acceptable Range."  I need to change that.  I would like to get in the fitness category while also losing weight.  How I plan to do that is to change my workout and eating habits.  For workouts, I KNOW I HAVE TO SWITCH IT UP!  I get way too used to going to the gym and just RUNNING. Our competition is linked with Equinox gym (only the nicest gym in Boston) so I will start to take more classes there- cycling, yoga, pilates, treadmill classes, muscle conditioning.  This is the key to my body fat and body weight loss.  I know it and I need to stick with it!

For food, I am going to decrease meat and cheese in my diet.  At the grocery store yesterday, I stocked up on fish, veggies and tofu.  I'm ready for a successful week of eating.. want to know the plan for the week?? Cannot wait to post about these meals-

Saturday: Avocado Baked Cod (inspired by Cara) - Already made this- it rocked!
Sunday: Thai Bouillabaise (Eating Well)
Monday: Southwestern Pizza (Lauren)
Tuesday: Tofu Nuggets (Bianca)
Wednesday: Spicy Kale + Tofu (Cara)
Thursday: Cioppini (Eating Well)

The main ingredients: fish, avocado, tofu and kale.

So that's my plan: Eat healthier and switch up workouts while also continuing to try to get fast.

How are your New Years goals going?