#MotivateMe/ Motivation

MotivateMe Monday: Doing What You Can #WYCWYC

#MotivateME Monday is a weekly link-up co-hosted by myself and Running Rachel for accountability and encouragement. It’s a place for us to share goals, plans, successes and have each other to pick us up to keep moving forward.

Happy Monday everyone!  Can you believe we’re heading into the last week of January already?  How are you doing with your goals for this year?  I’m working slowly and steadily towards Ironman 70.3 this summer.  

This week was kind of crazy with solo parenting, a kid falling at school that resulted in a hospital visit, and TONS of hockey etc.  I pretty much did what I could, when I could.  Carla would be so proud of my #WYCWYC attitude.  I’m usually one of those people who ploughs through a training plan no matter what else is going on but this week I had to scale it back, and will have to for the next 7 weeks or so too.  It honestly felt great!

Do what you can, with what you have,

Here’s a recap of my workouts from last week:

Monday – Swim laps before work, Lunch time weights at GoodLife Fitness
Tuesday – 10k morning run with the o’dark thirty club (last one due to hubby’s work schedule)
Wednesday – 1 hour ride on my trainer + 30 min of kettlebells after the kids go to bed  
Thursday – 8k lunch run with my new co-worker (who ran the Chicago marathon! Coolest new co-worker ever!)
Friday –  CX Works class at GoodLife Fitness MY ABS ARE KILLING ME!
Saturday – 22k run 80 min on my indoor trainer (10 min warmup, 60 min of intervals followed by a 10 min cooldown)
Sunday – 1 hour ride on my indoor trainer + 15 min of kettlebells  10 k run 

I’ve recently begun heart rate training and can’t believe how hard it is to do my long run in the right zone.  My heart rate is just slightly higher than where it should be but I can’t get it down the 4-5 bpm because I want to run faster to get home!  Though admittedly recovering from a long slow run is much easier than recovering from a long fast run so I’ll have to keep working at it.  I’m not entirely following the MAF (Maffetone) training, instead I’ll just be doing my long bike rides and runs in the correct zone (though I didn’t do it this past week).  

Here’s a look at what my heart rate looked like from my bike intervals:

 IMG_8801.PNG

And from my long run (you can see exactly when I had to stop & wait for the lights in order to cross):

IMG_8805.PNG

Here’s this week’s workout plan:

Monday – Lunch time weights at GoodLife Fitness, 30 min on the indoor trainer after the kids go to bed
Tuesday – 6k of hill repeats on my lunch break
Wednesday – 1 hour ride on my trainer before work + 15 min of kettlebells after the kids go to bed  
Thursday – 8k tempo run at lunch with my new co-worker (who ran the Chicago marathon! Coolest new co-worker ever!)
Friday –  10 k run with the o’dark thirty crew + CX Works class at GoodLife Fitness
Saturday – 22k run
Sunday – 1.5 hour ride on my indoor trainer + 15 min of kettlebells

This weeks meal plan:

Monday: Beef stew
Tuesday: Lasagna
Wednesday: Chicken salad wraps
Thursday: Fish and rice
Friday: Spaghetti with meat sauce

(Linking up with Laura from Mommy, Run Fast)

The meal planning is helping our family to avoid eating out big time!!  I can’t believe how much easier it makes my evenings to have food ready to be cooked!

Join the #MotivateMe link up!

A weekly linkup on Mondays for you to share your weekly fitness plans and meal plans #MotivateMe http://www.fitnesscheerleader.com

The rules are very simple:

  1. Every Monday share your fitness, nutrition plan etc by linking them up.  All you will need is your post’s URL, and a photo you would like to attach.
  2. Posts that aren’t related will be deleted.
  3. In your post, please mention that you’re participating in #MotivateMe Monday link up, and link back to the hosts, Janice – Fitness Cheerleader at FitnessCheerleader.com, & Running Rachel at RunningRachel.com
  4. Read what the other linkers, are sharing.  Visit at least 2 other bloggers’ posts and share some support by commenting and engaging with each other.  The more you support, the more support you will get back.


Have an active and healthy week!

How do you adapt your training when you’re feeling burnt out?
have you ever tried heart rate training?  What were the results? 

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  • Jen @ Pretty Little Grub
    January 26, 2015 at 9:24 am

    I’ve always been curious about heart rate training but haven’t ever done it. I could imagine recovery would be better. I was running slow enough on my long run yesterday anyways though, just wasn’t feeling it.

  • Kim
    January 26, 2015 at 9:37 am

    So cool about your new coworker being a runner!!!
    Hope that you are able to get in all of your workouts even with your husband’s work schedule.
    Bummer on the weekend hospital trip.

  • Amanda @ There Are Two Sides
    January 26, 2015 at 9:52 am

    You are so organized and on top of things! Nice work.

  • Melanie
    January 26, 2015 at 10:02 am

    I am currently following the MAF method and I love it! I’ve followed it strictly for 8 weeks now and the improvements I’m seeing started slowly but are picking up almost weekly now. I do my next MAF test this week and I’m pretty excited to see the results. I run all my runs below 145.

  • stacy @ Sweating Tulipz
    January 26, 2015 at 12:09 pm

    I need to adopt the #WYCWYC philosophy….planning my workouts and meal plans is how I stay on track also! I can’t wait to link up with this next week!

  • Ange @ Cowgirl Runs
    January 26, 2015 at 12:21 pm

    I just started MAF this weekend! It’s challenging, but I’m excited to see where it takes me in my marathon training.

  • jill conyers
    January 26, 2015 at 12:49 pm

    I found with the HR training it was so much harder to run “slow”. I’m curious to hear how it goes for you.

    Thanks for linking up with Laura and I to share your menu 🙂

  • Lucie Palka
    January 26, 2015 at 12:58 pm

    Inspired by you, I also created a meal plan for the week. I took some time on Sunday to cook a lasagna and sheppard’s pie. Hopefully I won’t have to cook all week!

  • Angelena Marie
    January 26, 2015 at 3:26 pm

    It looks like you have a great workout week planned out! I use a HRM when I workout too. I don’t do as much HR training as I used to, it is hard to get and stay in the right zones, but I know it works! I use mine to track my calories burned in my workout!! Thanks for the link up!

  • Jess@Flying Feet
    January 26, 2015 at 8:18 pm

    Life has a terrible sense of humor getting in the way of training! Sure hope the kid is okay. Still quite an impressive week of training!! I don’t see how you get it all in. I struggle just to get my runs in during the week. Once I’m at home the motivation is g-o-n-e. lol! I’ve not tried the heart rate training method. Although, I did wear my heart rate monitor once and hated it on. So I just run until I can’t breathe anymore. Probably not the smartest. I kid, I kid! 😉 When I’m feeling burnt out I just call it a day and give myself permission to chill. Sometimes it’s your body crying for rest. Hope your week is a stellar week!

  • CARLA
    January 27, 2015 at 5:07 am

    I LOVE LOVE LOVE LOVED THIS.
    and live it.
    daily.

    xoxo

  • Laura @ Mommy Run Fast
    January 31, 2015 at 6:52 pm

    This week was better for me, but the week before was very similar to yours- just getting by with what I could!

    • Janice
      January 31, 2015 at 9:35 pm

      That’s great to hear Laura, I can’t wait to read your recap!