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We are what we eat

Friday, November 06, 2009

It’s pretty widely known that when it comes to fitness and weight loss, 90% of it is in your diet. We can all deny that and try to work out extra hard to make up for it, but you will never shed those last couple of pounds or that tiny percentage of body fat unless you eat clean. I recently read Tosca Reno’s Clean Eating Diet book. Without getting technical the basic gist behind it is :
- Eat 5 – 6 small meals a day
- Eat every 2 – 3 hours
- Have a complex carbohydrate and a lean protein with every meal
- Avoid alcohol and refined sugar
- Drinking at least 8 cups of water a day

It’s really not a diet as much as it is a lifestyle change. It can be tough because it requires a lot of planning meals, and knowing exactly what you are eating, eating at all the right times, but once you get used to it, it becomes second nature. And there’s so many health benefits like increased energy, lower cholesterol, clearer skin, better sleep, fat loss and weight loss.

Sunday I had a very severe cheat day. I had pizza, a cheeseburger, fries, chocolate chip cookies to name a few things. My body had no idea what to do with that food and I got very sick Sunday night into Monday morning. Since then I have had a very clean diet. Here’s an example of how I typically eat:
7:30am – Protein Shake (1/2 scoop chocolate whey protein, 1 cup light vanilla soy milk, ½ banana, 2 tablespoons natural peanut butter, and 1 teaspoon ground flax seed for fiber)
10:30am – 1/3 cup fat free cottage cheese, ½ cup pineapple chunks and 20 almonds for the healthy fat
1:30pm – 1 thin sliced chicken cutlet breast (no skin, excess fat cut off. I marinade this in fat free Italian and bake it.) and ½ bag of frozen broccoli and cauliflower
4:30pm – apple and fat free string cheese
8pm – pita pizza! 1 whole wheat pita, 2 tablespoons of fat free ricotta, 2 table spoons no sodium added tomato sauce, mushrooms, ½ thin sliced chicken breast cutlet, ¼ cup fat free mozzarella and bake at 350 degrees for 20 minutes.

I do have cheats, I am human. But if you TRY to eat like that to the best of your ability for a week I guarantee you will feel a difference. I challenge you.. try it for 5 days. Plan it out on Sunday and get everything you need from the store. That is what I do. On Sundays I plan out all my meals, including dinner I make for my boyfriend as well. Some of the staples are:
- Chicken breast, cut off any excess fat, marinade and bake for 20 minutes at 350 degrees
- Hard boil eggs, peel, remove yolks from eggs
- Separate cottage cheese into small containers

Basically separate anything you plan to eat in the next week into Tupperware so you can grab and go. You might spend a couple of hours doing everything on Sunday, but you will be set for the week. I also don’t have a lot of time for cooking and cleaning at the end of a long day at work and at the gym so here are a couple of of my favorite recipes:

Spinach and Cranberry Stuffed Chicken Breasts
1 cup fat free ricotta cheese
2 cups chopped raw spinach
1 ½ cup dried cranberries
4 skinless, boneless chicken breasts
1 cup quinoa
1 cup water
1 cup low sodium chicken broth
Sea salt, to taste
Preheat oven to 350. In a bowl, combine ricotta, spinach and cranberries, adding sea salt to taste. Using a shark knife, cut a small slit in each chicken breast, wiggling it around inside to create a pocket that runs much of the length of the breast. Stuff ¼ of the ricotta mixture into each breast. Meanwhile, combine quinoa, water and broth in a 9 x 13 glass baking dish, then place chicken atop. Bake in oven until chicken is cooked, about 1 hour.

Maple Mustard Salmon
1/2 cup maple syrup (i use sugar free)
2 tablespoons dijon mustard
2 – 3 fresh salmon filets
1 small can of pineapple chunks
1 small jalapeño, diced
sale and pepper
Brown rice
Whisk syrup and mustard in small sauce pan over medium heat. bring to boil then simmer until thick and remove from heat. Place salmon into foil lined baking dish, adding salt and pepper. Put pineapple and diced jalapeño all over salmon. brush salmon with syrup. broil for 5 – 7 minutes. serve over rice with extra syrup.

Take the challenge.. eat clean for a week! Your heart (and tummy) will thank you!!

Kyra Williams
The Get In Shape Girl

  Member Comments About This Blog Post:

SUZBFIT 11/10/2009 10:17PM

    Yum, the Salmon recipe sounds great! I just made some basic salmon tonight and while it was good the recipe you gave sounds delicious!!! You are very right about eating clean. We don't have to be perfect but if we can stick to clan eating MOST of the time that is when we see results!!

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SUZQ62982 11/9/2009 12:39PM

    I just started trying to eat clean yesterday. And my challenge to myself was to make it til Thursday. Great minds think alike! I did the whole tupperware seperation thing. I'm hoping to see a difference when I weigh in on Fri. Thanks for the recipes!

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2BHOTNTONED 11/8/2009 4:13PM

    Thanks for sharing.


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KELLYFIT4U 11/8/2009 9:14AM

    Thanks for the recipes, those both sound delicious and I'll will definitely have to try them. Eating clean is the definite route to go especially if you don't have much weight to lose! I'm finally figuring that out after over a year and 1/2 that I'm going to need to eat much cleaner to achieve the body I want.

Comment edited on: 11/8/2009 9:15:09 AM

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VIVA_VICTORIES 11/7/2009 6:23PM

    I like that second recipe a lot. Whenever I have time again, that one is definitely going on the list!

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SHMARA 11/6/2009 10:47PM

    I have been attempting the whole clean eating thing for the past week, gave up my beer even. I do feel a million times better!

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LAURABARDA 11/6/2009 9:14PM

    great recipe ideas! I have been eating clean for almost 30 days. I have a huge binge eating problem, so I hope I can stay with what I am doing and not go to far off of the deep end. I lost the size I gained by binge eating in about 21 days. I would like to shed those last few pounds you talked about. I hope to eat clean most of the time and if I get off track I hope to not spin out of control for days and weeks, but get back on the road very quickly to avoid a major crash!

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HILBYDOO 11/6/2009 4:35PM

    Great going with the prior preparation and planning - you're bound to get great results!
Thanks for sharing

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PILETERE 11/6/2009 4:29PM

  This sounds like a very effective tool for changing how you eat. I eat alot more fruits and vegetables, but basically I eat the same way, and when i do cheat and grab fast food it doesnt take long for my body to punish me as well.

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I have nothing to wear!!!!!!!!!

Friday, October 30, 2009

I have way too much clothes. I have two full size closets, a bureau and an armoire packed with clothes. I love clothes. Shopping is one of my favorite things to do in the world. But recently trying to get ready in the morning poses to be the most difficult task for me. It's cold here in Boston again (wait, when is it not cold here??) and it's time for wool and winter clothes. One year ago I weighed 15 pounds more than I do right now and I didn't really start losing until last March - June so at the time all of my winter clothes fit. Now I can't wear half the clothes because the pants are baggy and the skirts literally fall off of me. I know that this is a good problem to have. So this poses the question... Do I have the clothes tailored or buy all new? Let me go through the solutions here...

1. Get them all tailored - I am actually smaller right now than normal because I've been running so much. I don't expect this to last past the marathon, so are they always going to fit if I get them tailored now? It's really good motivation to stay small though. But the problem here is tailoring is expensive. But when i buy clothes I fall in love with them and cannot fathom not having so many of the pieces anymore that I feel like this is a good option. I mean when you purchase a little plaid wool mini at Burberry you do not want to give it to Goodwill.

2. Take it all to Goodwill and buy all new - I can't get rid of my clothes. I get rid of things here and there so what I have in my closet I intend to keep. (Do you sense that I am getting a little hostile right now at the mere thought of throwing out my clothes??? Men, take note. Don't tell your wives to get rid of something. Even if it has shoulder pads and a high turtleneck.. you know that could come back into style!) But I do like the idea of getting some new stuff. I just can't go crazy because my wallet will then be too thin.

Victoria's Secret has some really nice stuff online for work. Lately I've been feeling like dressing nicer for work and I think some of their stuff could be up my alley. What do you guys think? I wish I had a bunch of girlfriends who wanted to do clothing swaps. Not like trade for a little while, but I might be able to handle giving up a plaid skirt or two if I knew I was getting something in return.

  Member Comments About This Blog Post:

JUICYSWEETS 11/24/2009 9:39AM

    Oh my gosh I think every girl has this problem :) I get rid of the stuff slowly, I cannot even tell you how many things I've given to goodwill (expensive stuff , tags on, never worn) . It's hard to give it away because your always thinking what if the day comes and I wish I still had it. Never gonna happen. If you haven't worn in this past year you aren't going to. It's either you love it on the hanger but it just doesn't hang right or it refuses to match anything. Or you liked the "idea" of it but it's just not working for you personally. Seperate the stuff from what you always wear, try each piece on and pick two things to "toss". When I do it I tell myself I'm making room for new clothes, and that makes it soooo much easier!! I also have tried buying only complete outfits, it forces you to stop and say "what exactly am I going to wear this with". It helps...sometimes;)

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GROVERE 11/5/2009 12:52PM

    I also live in Boston and have the SAME problem, none of my winter clothes from last year fit, they are all are way too big. Are you right in the city, or just outside the city?

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    It's been decided. I cannot part ways with my clothes so I'm taking them to a tailor piece by piece so the bill isn't outrageous. And when my boyfriend and I get engaged and look for a condo I will just require a walk-in closet. My bf likes clothes just as much as I do (though he will not admit it) so he'll understand. I am going shopping this weekend for more play clothes at Forever 21 and I am placing an order tonight on Victoria's for work stuff and I lost my "chicken cutlets" (bra inserts) so I have to place an order for that anyway.

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KELLYFIT4U 11/2/2009 9:39AM

    That's a hard call isn't it?!?! I'm the same way certain times. Luckily I don't have to dress up for work, I wear scrubs so that's really nice.

I agree with others maybe combine the two. That sounds like a great plan. Do you feel the size you are now might be harder to maintain?? You need to think about that too. There's so much to decide but I'm sure you could find some super cute things a discount stores too. Do you have any Von Maur's near you. Their sale racks are usually awesome and I can find clothes super cheap.

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SKILL133 11/2/2009 8:53AM

    I say wear the clothes that fall right off. =P

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SWEETPEAPIG1980 11/1/2009 3:16PM

    Well, I have 4 boxes of clothes that I cannot wear because I gained weight and bought new clothes but because I loved those so much, I could not get rid of them. However, I am often taking clothes to Goodwill that I feel no longer look good on me. You have already purchased the clothes so I see no problem in keeping them even if you do not have them tailored. Take what you can't wear out of the closet and purchase some new clothes. Then they are out of sight and you can better decide if you want to keep them or give them away. Good luck in making your decision.

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VIVA_VICTORIES 11/1/2009 2:11PM

    Alright, my suggestion. The ones you love, have tailored, but just don't have it tailored skin-tight, that way you will be able to wear it after the marathon. Pick out the stuff you will not wear, and if it's nice-find a resale shop (so then you can make money to buy more clothes) and if it's not that nice-give to good will.

I love cleaning my closet out, makes room for new stuff and gets rid of stuff that I haven't worn in forever. But I'm not as attached to my clothes either right now since I got a little big for the stuff. SUCKS!

Anyways, let me know what you decide. Either way you get to go through all your clothes which is a fun experience for any woman!

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FIRMFITME 10/30/2009 4:44PM

    why dont u combine the two and tailor your favs get rid of some of your things u dont ike sooo much, instead of just givin away such good quality pricey items why dont you try sellin them on ebay or something and then buy a couple new pieces with the money u made from sellin them

Comment edited on: 10/30/2009 4:46:15 PM

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WORKTHEGOAL 10/30/2009 4:09PM

    oooh this is not for the faint hearted!

Because your clothes appear to be good quality find somewhere to store the ones that don't fit, get them out of your daily closet space - The trick to a 'working wardrobe' a good skirt and trouser (pants) which can alternate with a blouse, jumper, jacket set (possibly in 2-3 different colours). These sets can be mixed and matched to suit your mood and always look fresh at work.

Social clothes is a whole new ball game!!! LOL

Keep clothes at the mo until you are absolutely sure they will no longer fit, we all fluctuate during winter, summer and TOM!

To save on your wallet, only buy what you absolutely must: if you lose a skirt, replace the skirt only! and so on. Build your closet again slowly - styles change so frequently these days so don't do it all at once - space yourself and you'll always be 'in fashion'!

Have fun!

The only rule that gets broken is lingerie! Lots of it!

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I wrecked my car

Sunday, October 25, 2009

I was driving to CATZ at 7:45 yesterday morning and I got into a car accident. It has rained all night and was still kinda rainy and i was getting off the exit and i somehow completely lost control of the wheel. it felt like i was sliding on ice, but it's not cold enough yet for ice. i did a 360 i think, and hit the guardrail, then it spun me the other way and i did another 360 and finally stopped. the impact wasn't hard, so thank god i wasn't going fast, but it ripped the whole front bumper off my car as you can see in the pictures.

i was completely freaked out and i just want to cry because i just wanted to stick around boston this weekend and be responsible and get stuff done and this is what happens. but i guess it happened to teach me a lesson.. that i need to slow down (literally maybe) and appreciate everything that i do have instead of focusing on all the things i want and want to accomplish.

  Member Comments About This Blog Post:

RUN_LIFT_EAT 10/28/2009 10:56AM

    Oh my goodness how terrifying! Glad you are okay :(

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ELFITZPA 10/25/2009 4:19PM

    I'm so sorry to hear about your accident!! I've unfortunately had my fair share of them, so I know how much it can shake you up. I'm glad you're okay though!

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2BHOTNTONED 10/25/2009 2:55PM

    So sorry to hear this, i'm glad you are ok.


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KELLYFIT4U 10/25/2009 2:26PM

    Hey Kyra! Duh, I totally forgot to mention something about your car wreck. I feel terrible. I'm glad you are ok and nothing serious happened. That is so scary and yes make sure you slow down. Did you get jerked around enough to be sore or do you feel ok?

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KVM23. 10/25/2009 1:10PM

    Wow, so glad to hear you're alright! Hopefully it isn't too expensive to get repaired. So sorry, you must be so stressed out. I remember my last accident like it was yesterday. You just feel so out of control and upset about it. Spend some time today focusing on your breathing and relaxing.

I have the same problem. I'm always speeding, multitasking, thinking ahead. I think taking the lesson that you need to slow down (in more ways than one) is a really good thing.
Again, I'm really glad you're okay!!

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WORKTHEGOAL 10/25/2009 12:58PM

    I'm sorry about the damage to your car, but you're ok!!!

You're right to want to accomplish things and there's nothing wrong with that - just as long as you remember to 'smell the roses' along the way.

So pleased you or anybody wasn't hurt during your 360 turns!!

M x

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AMAS92568 10/25/2009 12:54PM

    Thank God you were not hurt. Make sure you take really good care of yourself for the next day or so. Car wrecks, even if no injuries, are really stressful! If you need a good cry, go for it. You need to be able to release some of that stress. But you are right about not getting too upset about the financial part of it.

And don't forget to take a few minutes to thank that guardian angel God has following you around. emoticon

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LSCHULER72 10/25/2009 12:54PM

    Glad you are ok. Take a breath-everything will be alright!

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LADYIRISH317 10/25/2009 12:20PM

    Thank goodness you didn't get hurt! Cars can be repaired or replaced (though I know very well how expensive repairs can get). Hopefully it gets fixed quickly.

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THEGETNSHAPEGRL 10/25/2009 11:55AM

    they are expensive pieces of metal that get me around so it puts added stress on me that i dont need, especially when i am already broke. but im going to try to not get crazy over it because it i think it happened to teach me a lesson that i need to slow down my life.

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VIVA_VICTORIES 10/25/2009 11:50AM

    You are so lucky you didn't get hurt or no one hit you from behind. And then you still went to the gym!!!!! So you should feel completely responsible because I would have freaked out and never made it to the gym.

Write more later on your page!

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JOHNMARTINMILES 10/25/2009 11:39AM

    Cars are just pieces of metal and can be repaired or replaced. If you are unharmed, the wreck really doesn't matter

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Too much GSD, not enough ME

Friday, October 23, 2009

v. GSD ( t), 1. To get stuff done. 2. Got stuff done (past tense) 3. Getting stuff done (present tense)

In the last few weeks I have completely run myself into the ground. I went to Cabo then 4 days later 5 girls came to stay at my house for 3 days so I was entertaining and running around the city of Boston. The past two weekends have been filled with going out, having people over, cooking, cleaning, watching football for hours at a time, working out, studying, getting my car to pass inspection, trying to figure out where the money is going to come from to pay for my exhaust to be fixed, doing long distance runs, etc. The week days generally go from 7am to work, running errands on my lunch hour, coming home, going straight to yoga, then to CATZ, or just to CATZ, then coming home, showering, doing laundry, cooking a small meal for dinner, setting up my website, trying to study and the stupid little things like painting my toenails and watering my plants just aren't getting done. I seriously can't even imagine being a working mom, or even crazier, a working mom who goes to school! I have soooooo much respect for working mothers and fathers.

I am so fortunate to have a job where I can do so much from work. Granted I am blocked from most websites, but I can use SparkPeople so I blog, write messages back to people, log my food and such while I am at work. I also have lots of time here to email with my friends, read up on my college football and run my errands during the day. But now I feel like even doing this stuff at work there's not enough time to do it all and try to get any of my work done at all. I have no downtime at all I can definitely say that. And yes, I definitely work out more than I need to. I don't know of anyone else who goes to power yoga, then to CATZ, but I love it and I'm probably addicted on some level. I am attempting to study for my personal training certification and I've had the book since August and I'm only on chapter two. At 10pm when I'm done doing everything else, the last thing I want to do is try to study. Actually, it's not worth it because I just fall asleep.

Finally after burning the candle at three ends I decided to cancel my plans this weekend. A lot of things in my life have started to fail me, including my patience and my happiness because I'm always thinking about the things I'm NOT doing when I should just be happy. I know a lot of it is time management, and I will figure it all out, but when I just have things hanging over my head I need to just knock them out, one at a time, like baby steps. And I need to always keep in the back of my mind, if something doesn't get done today, there's always tomorrow. I hope you guys can take that thought with you this weekend or whichever day you are reading this.

  Member Comments About This Blog Post:

VIVA_VICTORIES 10/25/2009 11:53AM

    I'm the same way when things are hanging over my head. It's almost like some sort of illness. And the stress makes me sick-my skin breaks out and I think my hair starts to fall out too! So I think you made a smart decision to skip the weekend and just knock some stuff out. You can't be SuperWoman all week every week. Hopefully your boyfriend and friends realize that.

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KELLYFIT4U 10/24/2009 8:22AM

    I have a coworker/friend that sounds just like you but she can't get much down while she's at work since she's a hygienist. That sounds like a great plan that you stayed home this weekend. You just get burnt out when things are way too busy. Have fun enjoying those football games today!!!


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WORKTHEGOAL 10/23/2009 3:34PM

    My goodness I don't need a workout, I'm exhausted just reading this!!

Firstly you need to sleep and lots!
Then you can prioritize you weekly activities in the format of a 'menu' and always remember that when you are gone from this world you 'In Tray' will still be full......!

Keep enjoying your life - it is for living and this is not a practice run, we get one chance and thats it, so have your fun, but make time to relax too or you'll run (literally) youself into the ground.

I still think you are amazing! x

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Run.... to the hills!!!!!! Run for your life!!!!!

Friday, October 09, 2009

So those are lyrics to an Iron Maiden song and that is actually quite suiting because I love to listen to metal when I run. It is fast and upbeat and sometimes angry and it keeps me going. A good playlist is a necessity when trying to run. I always thought I should stick with hip hop and other pop songs like Gwen Stefani or Black Eyed Peas then one day I was running and my friends band came on and i suddenly felt like I could keep going. So now I loaded a lot more metal onto my iPod and I run to it... Slayer is my favorite so far.

The second weekend of January I am signed up to run a half marathon at Disney with my boyfriend and some friends. It's 13 weeks away so I'm officially in training. My boyfriend is a marathon runner so according to him going to CATZ is already training, and I do believe it. But I need to get my body accustomed to running longer distances. When I lived in Florida I would run 3 or 4 times a week anywhere between 3 and 8 miles. (The 8 miler I was with someone so my mind was occupied.) I also ran a 5 mile road race in May of 2008 and my time was around 47:45 minutes. I did the same road race in May 2009, after training at CATZ for 5 months and my time was 42:01 minutes, so clearly CATZ has helped. But I need my brain to not be so bored when I run. When I run fast for a while my chest/ stomach/ lungs hurt, so I definitely can't run with my boyfriend. Running with him makes me get really frustrated with him (he wears headphones and doesn't talk) and it makes me want to vomit and have a heart attack at the same time and I never finish the whole run. So clearly I need to run at a slower pace, especially for a distance. And running outside below 60 degrees is not something I am interested in, and there's no good places to run by my apartment so I am sticking with the treadmill. It's just what's in the cards for me.

I think with my training at CATZ 4 times a week, I can get away with running twice a week for now, and maybe around Thanksgiving kick it up to 3 times a week, and one less CATZ workout. So on Tuesdays I'm going to be running 3 - 5 miles and Saturdays 6 miles plus. I have read a lot of programs that basically tell you to increase your long weekend runs by a mile every week. And at 13 weeks out I am a little ahead of the game. So tomorrow I will hit the treadmill for 6 miles while I watch football. My goal is also on the Tuesday short runs I will not stop unless I just need to grab a sip of water or make a clothing adjustment. And my goal on Saturdays is that I can walk a little bit, and it will count as part of the full mileage.

Are any of you experienced runners who can give me some advice or how you think I should tweak this?

  Member Comments About This Blog Post:


    9 miles on sat 10/31 in 1:46:30

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    5 miles in just under 60 minutes on Saturday.

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THEGETNSHAPEGRL 10/14/2009 12:54PM

    4 Miles last night in under 45, and it would have been less if I hadn't walked .25 miles in the beginning.

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    6 miles on Saturday. 1:14:53. That's slow for me but I just wanted to re-acclimate my body (moreso my brain) to running again :) emoticon

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SABBAGHZADEH 10/12/2009 2:09PM

    the guy behind you in this picture looks like he is going to pass out!

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KELLYFIT4U 10/11/2009 3:54PM

    It sounds like you have a great schedule for your 1/2. It sounds very similar to the schedule I followed. I was only going to run 3 days a week but decided to follow a schedule where you ran 4 times a week. This is the training schedule I tried, check it out.

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NIK0827 10/9/2009 1:54PM

    Congratulations on your accomplishments so far, and also on your confidence for taking on a marathon!!

I use to be a distance runner, but due knee surgery, I can never train past about 8 or 9 miles without injury, so I understand your plan, which sounds great!

One thing that I found to be detrimental to my training was negating any sessions if I needed to stop or walk. I think your positive attitude about counting all the miles regardless of the speed during the distance is the perfect way to approach training for long distances.

Best of luck to you, and I hope that you'll continue to post updates on how you're doing!

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