Plan for the Week Ahead

So one thing that I know about myself is that I am a planner.....my best work is done when I have a list written out that I can check off as I make my way through the day/week.  As I said on Thursday I need motivation and a plan to get me out of bed in the morning when my intrinsic motivation is lacking.  Well this summer, for whatever reason, it is low so I have selected a race and I am beginning training on Monday.  Now mind you the training is nothing different than what I have been doing daily really, but having a race in mind and a plan set it will force me to do speed work and kick it into gear with my long runs.  The date is October 2nd so here is to 11 focused weeks!!  Since I need accountability apparently here is my plan for the week!

Running: Mon 6mi,

              Tues 5mi

               Weds long run 14mi (Em is in daycare for the day)

               Thurs Rest

               Fri 5 mi

               Sat 7 mile speed with 4x1600 @ 7:52 (challenge!!)

Diet: Focus on protein(140 grams...yikes!) and veggies

Life: Clean out closets!

         organize pictures (Emma's first year....I know she's 2.5!)

         catch up on emails!

I have it written out in my handy dandy planner because I just have to check off!! I'm leaving you with this quote.....I am going to envision myself successful!!

Thoughts for the Weekend

Fitness Friday-Get on the Ball!

Hi all!  Welcome again to Fitness Friday!!  This week I have gone back to an oldie but goodie for my ab workouts this week....the ball!  I had forgotten how much this little round thing can really bust your abs!  I didn't feel too tired after I did it but then the next day I was definitely feeling it!  Here are four different exercises that you can do with the ball.  The ball can totally add a challenge to anything that you are doing on the floor, pushups, crunches, squats, chest press, back extensions....you name it!  I know these are nothing new but wanted to bring you back to an oldie but goodie! You'll have to excuse the blurry pics....gotta love a timer!

What do you use the ball for that you just love?

Three Things Thursday

I'm squeezing this in while Jake and the Pirates find a golden egg so it will be short and sweet! 

1.  Who me? I was so overjoyed and flattered when Jodi over at Run Jodi Run contacted me and asked me to be her Thumbs Up Thursday person!!!  It was so fun answering the questions and a very cool feeling to think that others could be inspired by me!  Head on over there and visit her blog.  She's awesome and clearly spreading the love!!

2.  Hello heat wave!!!  Well I guess we moved to Cape Cod just in time!  Looking at the weather map this morning, the entire state was on an extreme heat watch EXCEPT the Cape!  Now mind you it is still going to hit 90 degrees but it won't be over 100 degrees like the rest of Massachusetts!  Either way I switched things around and did my long run yesterday.  It was great and I am very thankful to have it done!  This morning I was on the mill and probably will be for the rest of the week since I'm not so into heat stroke!  How do you beat the heat when the mercury rises like crazy?

3.  Dangle that carrot!  I am looking at some races this Fall to sign up for.  I think that this will help me to focus my training and give me that motivation to get out there when I would rather stay in bed!  I am looking at a few half marathons to do....some old and some new!  I am hoping to break 1:50 this year so I better buddy up to speed work!  Again, you never know unless you try!  What about you all....do you need a race to train for to get you motivated for runs....do you need that danging carrot?

Well I hope you all find a way to stay cool today!!!  We're off to the beach....what else is new!

Almost Wordless Wednesday

We're back and I'm slowly emerging from the massive piles of laundry!  Today I headed out for my long run since it's supposed to be brutally hot for the next three days.  This way I can run shorter on Saturday!  Here are some shots from our week away in RI!  As you can see...lots of beach, cousins, and fun!  Oh and I think we picked enough rasberries to feed a small army!

6

Sorry to be a ghost!  I have been down in RI with Em all week....6 is all the miles I have run this week.....mentally it's killing me and physically I feel like a blob!  However we are having a blast and are returning to the Cape tomorrow to resume regular and new activity!  I'll give you a complete recap with pics soon!! 

WINNERS!!!

First let me thank all of you for your kind and supportive comments yesterday!  I guess we are all our own worst critic!!!

Now on for the winners of the CamBand Giveaway!  I wish I could have given you all one but if you didn't win, head on over and treat yourself to one!!  Thank you for making my first giveaway a success!!

The winners are:
     Rani @ Scrapyoga
     Heather @Endless Jubilee
     Jerilee E. @ Mom's Gone Running

Congrats ladies!  Send me your mailing info at mrscapen14 at yahoo dot com and I will have them in the mail asap!