Good morning! :)
Yesterday was a crazy day. I was up until 1am implementing the new Fedex shipping module into the shopping cart and getting ready for March madness. This was after baking all day! I was one tired girl. The good news is Fedex is now integrated in the shopping cart and will be used for all US shipments and will be offered for Canadian shipments as well! Yippee.
The reason we switched to Fedex is because we had some major problems with USPS (lost packages, delayed packages, etc). It was one huge headache. My neighbour has her own business and she told me that Fedex is amazing. I got a quote way back in October 2009 when some of you suggested Fedex to me, however the rate quote that I received was a bit high. Since my volumes have gone up, I was able to negotiate a much better rate this time.
The US shipments are about to get a lot better with Fedex. Firstly, the packages only take 2-7 business days, and secondly, if you ship your package to a non-residential address (e.g., your workplace) you will save up to $2.50 off your shipping charge! Awesomeness!
Whew…that was long…moving on! :)
I had a delicious green monster to start the day today:
- 1 cup hemp milk
- 2 kale leaves
- 1/2 serving Manitoba Harvest Hemp Pro 70 protein powder
- 1 frozen banana
- 1 spoonful cashew butter
- 1/4 cup blueberries
- 1 T chia seeds
- Ice
I took yesterday off exercise because my bum was sore after the run on Sunday (I think it was the evil Spadina hill!).
This morning I did a combination of running and strength training. I always debate between whether I should run first or strength train first, and I usually end up running first because I find that my legs are too tired to run after doing so many squats, lunges, etc.
What do you guys do first: cardio or strength? Are there any benefits to my training to do strength first?
The tempo run:
- Mile 1: 6.2, 2% incline
- Mile 2: 6.4, 2% incline
- Mile 3: 6.6, 2% incline
- Mile 4: 6.8, 2% incline
- Mile 5: 7.5-8 mph, 1% incline
Two things I am going to work on more during my training for my 3rd half marathon (May 30th) are:
- Speed work
- Negative splits
Negative splits are when the second half of your run is faster than the first half. Today was a negative split. Last year I almost always ran slower during the second half of my runs than the first half. I want to fix this in 2010!
I also try to make the last 1/2 mile very strong as if I was approaching a finish line in a race. I find visualizing a race and the finish line also helps with treadmill boredom!
Do you have any current running goals for 2010 or aspects that you are working on or trying to improve?
I find trying to improve certain areas makes the training much more enjoyable!
Then I did about 10-15 minutes of strength training from the Booty Camp Fitness DVD. Lunges, dead lifts, burpies, squats, core work, plyometrics, etc.
Another song I am loving to run to: Bulletproof by La Roux. So amazing!
This is a snack I can’t get enough of lately. I made this a lot during the Olympics and Eric and I would gobble it up.
They are so easy to whip up and might I say…quite fun to pop in my mouth! They would also make a fun appetizer on a serving tray.
Veggie Burger Poppers
- 1 veggie burger (I was planning on making the In A Jiffy Spelt Veggie Burgers but was out of a few ingredients so I used an Amy’s Texas burger)
- Mary’s Crackers
- Hummus
- Black Pepper
- Tomato paste or salsa
Can’t get enough of these lately…
I also sampled some new Herbal Infusions tea that was sent to me to review. I tried the Peppermint Dream which is a combination of premium peppermint and lavender tea. I was really excited to try it out because I am a huge fan of both flavours.
It tasted fabulous just like I hoped it would be. Soothing with some PEP! The perfect après- dîner tea.
March Madness at Glo Bakery:
Today marks the release of the March Madness Glo Bar Variety Pack featuring 10 delicious flavours. This is the first time I have ever had a variety pack that included 10 different flavours at once!
Off to work I go. Have a great day!
If your ship doesn’t come in, swim out to it.
– Jonathan Winters
I like doing strength first to get it over with. I could easily do cardio for hours but have to force myself to do anything weight related!
Along the theme of “listening to your body,” I’ve had to scale back my running plans. An old injury seems to be rearing its head after 3 years, and I’m only running 1 day/week. Boo! In a month I hope to be back to the usual, and am focused on running a 5K in 20 minutes or less.
I find that cardio “pumps me up” for weight training, but since my cardio is usually running, biking, etc. (rather than rowing), on the 2 days/week I train my lower body, I split the work-out up. Today was 40 minutes of cardio in the morning, and after work will be 40 minutes of glutes training (with a 10 minute warm-up). I have two full rest days from lower body strength training between the two sessions. If I have limited time on a lower-body weights day, I do 10-15 minutes of cardio before weight training, 30 minutes of glutes training, and 15-20 minutes of cardio after the work-out.
Whoo! -fist bump for lovin’ grapefruit-
It’s funny that you have that mug. I’ve seen them at the Dollarama but I just can’t stand it for some reason. I think it brings up negative feelings about calorie counting. There is a restaurant in Toronto that my bf and I go to and they serve coffee in those mugs – I always make sure that my bf drinks out of that one.
Good luck on your marathon training. I’ve signed up for the sporting life 10K to support some of my friends that are new runners. :o)
Hey Ang,
Like it was pointed out above, there is a lot of science (some of it more quasi than others) to support strength training first. When training for sport, we almost always train first and do energy systems work (i.e “Cardio”) after. A big reason for this is SAFETY. It’s ok to be fatigued when you run/bike but being fatigued when you are doing strength training can result in poor form and injuries, especially when you are training to failure. I love doing both and I often split them up in to separate sessions just to maximize rest/manage fatigue. And by the way – your mini veggie burgers look fabulous!
I just started running this year, and my goal is to run in a 5k this spring! I am trying some interval training too…the negative splits are a good idea!
Read your blog Everyday! Love it. So positive and uplifting to read.
I made a “green monster” the other day and it made me feel so sick. My stomach hurt and was bloated feeling. Has anyone else every complained about that? Makes me scared to try another on.
Mine had….1 and 1/2 cups spinach, 1 T chia seeds, 1 banana, milk and ice. Should I have used something else?
Your running workouts are inspiring. I have run 2 full marathons and 10 half marathons and would love to do more. But since I had my daughter 20 months ago my life and my workouts are NOT the same. With the help of your blog I am gradually getting back into the shape I once was. It is difficult.
Thanks again Angela for your words of inspiration.
Have a great day!!
Betsy
ps. can’t wait to try those poppers!!
I achieved a running goal sunday! I wanted to run a half marathon in 2:30 and I ran it in 2:28, I was super proud!
I am really trying to focus on my strength training. It is hard to fit it in a lot, but I think it is so rewarding when you begin to see the results!
As far as running goes, I’m coming back from a very LONG break (like a few years!), so I’m working on being consistent and building a base for my half marathon in May. I’m hoping to build a good enough base and consistency that I can scoot into a training program for a Fall marathon. Happy running!
Love your green monster picture. I am going to have to try it!
that looked like meat on top of the crackers and i almost freaked out. LOL
The general rule is to do whatever you are most interested in reaping benefits from first. If you’re trying to increase running fitness, run first. If you want to tone more, strength train first.
I never strength train legs on running days.
I like to do a sort of circuit when I do weight training: I usually warm up with some cardio, then I switch between weight moves and cardio until I’ve done all my weights… That way I don’t get bored at the gym. ;)
I typically do strength training first because I want to focus all my energy on that. I schedule in a couple of cardio only days in the week so that I make sure that gets my full attn.
I also make a pro shake to take to the gym with me and will have 1/2 of it before ST because I find I perform better that way!
My running goal this year is distance and racing! I am currently running 3 miles 5 days a week, but I want to up that. I also just signed up for my very first 5k!
Good luck with your 3rd half marathon (doing a half is my ultimate goal!!)!
My running goal is to get back into the swing of things. I literally had 3 colds in the past two months- and the last two were nasty chest colds. I exercised as much as I could, but between the colds and the bad weather (it’s been atypically cold in New Orleans this winter), I pretty much stuck to the gym when I felt well enough to work out. Now I can run about 5K and I’m sore the next day. This is incredibly frustrating to me because I ran a half marathon in November! My mind is craving long runs but my body just isn’t up for it. :( I know I’ll get back there and I’m training for a 10K in April, but I feel like a wimp right now. I also need new running shoes, which I’m hoping will help with the soreness issue. There is something unpleasant going on with my shins right now….
My other goal is to start swimming for fitness. I’m just waiting for my one-piece suit to arrive in the mail!
march madness indeed! sounds like a great deal :) i usually like to do cardio first, mainly because i feel like my body is a rock if i do strength training first. i just don’t have the same flexibility as i do if i start off doing cardio (whether it’s running, walking, biking, hiking, or whatever). since i don’t really do a lot of running anymore, i don’t have any specific running goals, but i want to be able to finish a near-by hike that usually takes and hour and a half in an hour…totally doable, but i just need to increase my cardiovascular abilities!
I always do cardio first and then strength training – like you, I’d just be too knackered to do the cardio otherwise.
I’ve just discovered your blog recently and I’m loving it! Your recipes always look ridiculously delicious and I can’t wait to try some, especially the choco-cado pudding :)
I like to do cardio first. It gets my muscles all warmed up and ready to go. I only lift on the days I do shorter, easy runs. I never lift after long runs.
Running Goals – I’m running a 10k at the end of the month and would like to run it under 50 minutes. Then for the fall I am contemplating my first full marathon or if I chicken out I’ll try to run a personal best in the half marathon (would be my fourth).