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A Running Guide for the Overweight Runner

There is a man that runs around my town all of the time carrying himself with no evidence of being tired. You may see him out at the park r...

2.03.2010

Feb 3rd,Great Workout, and Smoothie Recipe

Last night I had the best workout that I have had year to date. At some point I really want to run a 5K (there's one coming up in April that I am planning on doing) and after reading Andrew is Getting Fit 's blog yesterday -- I wanted to get to that point. I have never enjoyed running unless it is was up and down the court for basketball or from base to base in baseball. Last night's workout I mixed it up quite a bit.

**My 'workouts' are not weight training as though I may do that in a month or two but are mainly on the treadmill or playing basketball. I know that weight lifting will help with weight loss but my goal right now is not weight loss but taking away the miles on that 1,010 mile goal**

I did a cross training sort of workout on the treadmill that I've previously posted about only ran for 5 minute increments and walked briskly the in between. I covered the same distance at a considerably lower amount of time. I finished strong with a good sprint.

I usually have some yogurt with fresh fruits for post-workout but decided to have a smoothie instead. I looked for some good healthy recipes but failed to find one that suited the ingredients that I had readily available. So, I got an idea from them and created my own smoothie recipe.

Mixed Berry-Banana Smoothie

Ingredients
- 1/2 cup Dannon Plain Yogurt (I guess you can change this but this is what I had)
- 1 Banana
- 1/2 cup Mixed Berries (frozen or fresh)
- 1 tbsp Agave Nectar (this is natural sweetener)
- 1/4 cup Fat Free SKim milk

Prep
- Put yogurt, Banana, 1/4 cup of the mixed berries, mik, and agave nectar in a blender and Liquify!
- Place the remaining mix berries in the fridge
- Put the mix in the fridge and chill it while you work out
- When ready - place remaining berries into mix, stir, and drink up.

I think it is pretty good but that is my personal opinion. I hope that you like it too if you try it.


Food Intake:

1. 1 1/2 cup of Raisin Bran
2. cup of coffee
3. banana
4. apple
5. 2 hard-boiled eggs - no yoke
6. 12 oz sprite
7. oven roasted chicken sandwich on whole grain/ w/cheese and mayo
8. small cupcake
9. 4 oz grilled chicken
10. 1/2 cup green beans
11. 1/2 cup applessauce
12. mixed berry-banana smoothie
13. 60+ oz of water

Workout:
- Basketball..............3.26 miles

Miles til Goal: 938.31

2 comments:

Andrew is getting fit said...

I'm glad you felt inspired to run a race!

That's how I started. I found a 5K race that would be on about two weeks after I completed Couch to 5K and just went for it!

-J.Darling said...

I feel ya on the running thing. I enjoy playing sports, but running-as-a-sport I've yet to love. Then again, I used to hate biking, but now that I feel more confident on a bike, I enjoy it! :) I'm hoping someday running will kick in for me in the same fashion. It better this year! I have a Triathlon, a Duathlon, and probably a 1/2 Marathon to do before the year is out!