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! Buy 10 bars and save 10% and buy 20 bars and save 20%!
Also…
Every single Glo Bar flavour is on sale today!!
Off to work I go. Have a great day!
If your ship doesn’t come in, swim out to it.
– Jonathan Winters
If your goal is strength building or even weightloss you should lift before cardio to put optimum energy into your weightlifting and thus achieve maximum results. If you are training for some cardio activity (like a 5K or marathon or whatever) it might be best to do cardio first. Or even better: cardio in the AM on an empty stomach and weightlifting in the afternoon.
This is what I have read.
If your goal is to get better at running for example, do the run first. If you do the strength first, you risk fatiguing the body and by the time you get to the run portion of the workout, you are not as fresh and thus will have a poor quality run.
On the contrary, if your goal was to build muscle/improve strength, do the strength training first.
I am a Personal Trainer and run coach from North Vancouver, B.C! I am training for my first 100 mile race this year in California. Should be one hell of a good time!
Nicola Gildersleeve
Fatiguing the muscle to a level 10 out of 10 intensity is really the best way to create change and build muscle. If you can do cardio and still hit your level 10 with strength training afterwards, then either way is great. If you aren’t able to push yourself to that 10 after your cardio, it is better to do strength first. Even though your legs will be sore or tired when you run after strenght, you will be building them stronger by pushing them harder. (i am working with a trainer right now and that is her advice coming out of my mouth) :)
Hi Angela! ;)
Can we run together??? lol We seem to have the same training schedule, pace, etc.
LOVE the veg burger idea! SO cute!!!
Also, I added you to my blog roll, hope that’s okay ;)
Have a great day <3
xoxox,
Lauren
Those poppers look great! I have been LOVING grapefruits too! So fresh now!
xo
K
Curious – you always have tomato paste not sauce – preference or is there more healthy benefits to the paste?
I’m starving and those poppers need to GET IN MY BELLY! =)
those veggie burger poppers look so amazing! I gave up cheese for lent so I’ll definitely be trying some of those next time I’m craving a cheeseburger/veggieburger :-)
oooh I love grapefruit too – the more I eat it – the more I crave it!!!!
Congrats on the FedEx change! I used to work for a company where they would send shipments to me and FedEx rocked. I would order items that were sent through UPS and it was always a pain. The worst thing was that they could never ship to my house since I live on an acreage, so I’d always get home, excited that I had a package, but have to drive into the city to get it. Not cool. I heart FedEx. :-)
As for your cardio vs. strength question, I try to rotate days … I’ll do cardio one morning, then strength the next. I find that works for me!
I’ve been loving grapefruit lately, too … actually, I’ve been loving produce lately! Someone brought in brownies today (those ‘oh my gosh, these are to die for’ brownies) and I found myself looking more forward to my mango than a brownie (and never did eat a brownie … I think they’re all gone!).
It’s funny how taste buds change!
K
Yay for worldwide grapefruit love! I only started eating the Ruby ones late last year and they have become quite a staple for me, much better than the boring old yellow. Also I love, love, love La Roux! I am always skipping songs on my ipod to get to La Roux :)
I love your little pizza burgers. I made something similar to that for the supper bowl and was surprised at how easy and delicious it was.
LOVE that mug!!!
In 2010 I plan on learning to be a runner. I am registering for my first 5k which will take place on May 30th, and am going to do the Couch to 5k program as soon as the snow starts melting.
I would love to do a half marathon in September.
That mug is so cute!
I do cardio then strengthtraining.
I made your veggie burger couple days ago, it was so easy and versatile. And a good way to clean up the fridge =)
I used carrot, celery, kale, black eye peas and only pumpkin seeds cause I do not have anything else.
At first the celery taste was a bit strong, but on the second day you can’t even notice it anymore. Definitely will make it again.
I noticed that you said you were having knee problems, but you felt better after strength training…what knee problems do you have? I’m wondering because I have had a couple of surgeries on my knee and after completing my 1st half marathon last year, I might have to stick to 5Ks and 10Ks. I’d love to know if I could strengthen it and get back to halves. Also, my running goal for this year is to look at it in a healthy way and not as an idol. I want to fully enjoy it and let it be a release instead of an obligation!
A few trainers have told me that it’s better to strength train before cardio since your muscles will be strong and ready to go for the strength training… but until I was told that I used to do cardio first and I don’t think there is a big difference either way :)
mmmmm….I am hungry now! I love grapefruit!! I’ve always heard weights before cardio…There is no method to my madness, I just try to fit something in :)