Happy Friday!  How has your week been?

HALF MARATHON TRAINING

Started off with great intentions and then I hurt my foot 🙁 so not been able to train all week until today.

Good old R.I.C.E (rest, ice, compression, elevation) has helped and I was back to fitness again today with a super speedy leg workout which I think is great for runners.

Hot leg workout

It wasn’t the plan originally to do this workout today, but as I have had a couple of days extra rest than normal and my foot is still a little bruised, I went for this indoor workout rather than a run.  The Little L’s joined in, shows you can squeeze in workouts with them sometimes.  Take a look at my Instagram for video evidence!

My plan this week sees me attempting a 5 mile run tomorrow, so I am going to go for that, I think my foot will survive.  The plan I am following is essentially this:

Monday: Speed endurance runs (Tempo and 400m repeats) + Leg Workout
Tuesday: Rest or light 3-4 mile jog
Wednesday: Light 3 mile run + Full Body Strength Workout
Thursday: Rest or light 3-4 mile jogFriday: REST
Saturday: Long Run
Sunday: Upper Body & Abs and Stretching / Foam Roller workout.

I’ll be increasing my long run each week by approximately a mile with a couple of built in 5k and 10k pace runs.

NUTRITION

With the hot weather we’ve been enjoying in the UK, healthy eating has been fairly straight forward this week.

TUESDAY
Dinner: Chilli for a crowd – link to recipe in tuesdays post It was nice, but not one I think we’ll repeat

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WEDNESDAY
Breakfast: on the run at 6am, eaten on the go whilst traveling in between clients!
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Lunch: My Mum met me with 2 slices of peanut butter on toast – forgot to snap it…

Dinner: Surf and Turf, raid the fridge last minute salad.
photo 2

THURSDAY

Breakfast: 1 x Poached Egg with mushrooms, cherry tomatoes, rocket and 2 slices of toast
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Lunch & dinner were delicious at mums but forgot photo!  They were healhty prawn and lentil salads.

FRIDAY

Breakfast: Smoothie – 1 cup spinach, 1 cup mixed berries, 1/2 cup semi skimmed milk, 1/2 cup porridge oats, 200g natural greek yoghurtIMG_1030

Lunch: Picnic on the beach!

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Dinner: Oven Baked chicken breast with new potatoes, green beans & carrots (the pic shows the children’s version where I made homemade chicken nuggets!!)

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It’s been a fun few days at the beach, I’ll run my 5 miler here tomorrow before Kevin and I head up to the Cotswolds for a party 🙂

Enjoy your weekend folks…what you up to?

Let us know how your training is going!