Week 5 -- Half Marathon Training

Well that was a weekend of poor food choices.

So I'm in this rut.  I can't lose anything right now because I'm nursing and my body just basically stopped at 150.  It gives me no motivation to not eat junk all weekend.

Then my pelvis still hurts when I run.  It's been almost four months since I had Sophie.  I realize that childbirth does crazy things to a body, but FOUR MONTHS!!!? Shouldn't that be better?  Have you ever had braces?  You know how your jaw feels after the orthodontist tightens them?  That's my pelvis.  And it keeps me up at night sometimes, especially after I go running.  I'd love to pump out 10 miles on a Saturday but it's hard enough to do 6.

I'm just frustrated!

Proof that you don't need to look cute to go to a gym.

Some of you have questions about how much you should eat and lose weight.  My answer is that obviously everyone is different, but I would start most of you right around 1600 calories.  Then I would put you on a heavy lifting schedule and some cardio too.  I would never have you eat under 1200 calories.  In fact, I don't think I have ever put anyone on anything less than 1400.  I don't want your bodies to think they are starving and hold on to what is there.  That's sometimes what happens when you don't eat enough.

If you have been yo-yo dieting for years and think you have messed up your metabolism, the best way to correct that is to eat well and build your muscles.  Remember, muscles are fat burning machines!  As great as cardio is, it is just as important to do resistance exercise too.  Your body is an amazing thing and it CAN rebound from too many yo-yo diets.

So my weight loss goal is on hold.  I have to change my goals.  I'm planning on doing a 1/2 marathon on April 27th so I guess my new goal is to be ready for that by doing an actual "program."

Half marathon training:  I'm on week 5.

Week	Sunday (Rest)	Monday (Easy)	Tuesday (Cross Train)	Wednesday (Easy)	Thursday (Cross Train)	Friday (Rest)	Saturday (Long)
1	Rest	30 Minutes (3 Miles)	30-40 Minutes	30 Minutes (3 Miles)	30-40 Minutes	Rest	4 Miles
2	Rest	30 Minutes (3 Miles)	30-40 Minutes	30 Minutes (3 Miles)	30-40 Minutes	Rest	5 Miles
3	Rest	30 Minutes (3 Miles)	30-40 Minutes	30 Minutes (3 Miles)	30-40 Minutes	Rest	6 Miles
4	Rest	35 Minutes (3 Miles)	30-40 Minutes	35 Minutes (3 Miles)	30-40 Minutes	Rest	7 Miles
5	Rest	45 Minutes (4 Miles)	30-40 Minutes	45 Minutes (4 Miles)	45-50 Minutes	Rest	4 Miles
6	Rest	45 Minutes (4 Miles)	30-40 Minutes	45 Minutes (5 Miles)	45-50 Minutes	Rest	8 Miles
7	Rest	50 Minutes (5 Miles)	30-40 Minutes	50 Minutes (5 Miles)	45-50 Minutes	Rest	9 Miles
8	Rest	45 Minutes (4 Miles)	35-45 Minutes	50 Minutes (4 Miles)	45-50 Minutes	Rest	6 Miles
9	Rest	50 Minutes (5 Miles)	35-45 Minutes	50 Minutes (5 Miles)	45-50 Minutes	Rest	10 Miles
10	Rest	45 Minutes (4 Miles)	35-45 Minutes	45 Minutes (4 Miles)	45-50 Minutes	Rest	7 Miles
11	Rest	35 Minutes (3 Miles)	35-45 Minutes	35 Minutes (3 Miles)	45-50 Minutes	Rest	6 Miles
12	Rest	30 Minutes (3 Miles)	30 Minutes	30 Minutes (3 Miles)	Rest	Rest	13.1 Miles Race Day!

Source: Shape.com

Resistance:

Day	Body Part	Exercise	Sets	Reps	Weight	Rest	Speed	Notes	Exercise Info
1	Chest	Push Ups With Feet On Ball	3	15		Superset No Rest	2/4/2	Superset with other 3 sets exercise	Details
1	Back	Straight Arm Cable Lat Pull Down	3	15		Superset No Rest	2/4/2	Superset with other 3 sets exercise	Details
1	Chest	Bench Press	10	6		Superset No Rest	2/4/2	Superset with other 10 sets exercise	Details
1	Back	Cable Lat Pull Down	10	6		Superset No Rest	2/4/2	Superset with other 10 sets exercise	Details
2	Calves	Smith Machine Calf Raise	5	15			2/4/2	Suerset with other 5 sets exercise	Details
2	Calves	Seated Calf Raise Machine	5	15		Superset No Rest	2/4/2	Superset with other 5 sets exercise	Details
2	Legs	Leg Press Machine	10	6		Superset No Rest	2/4/2	Superset with other 10 sets exercsise	Details
2	Legs	Prone Leg Curl	10	6		Superset No Rest	2/4/2	Superset with other 10 sets exercise	Details
3	Shoulders	Rear Shoulder Cable Cross Fly	3	15		Superset No Rest	2/4/2	Superset with other 3 sets exercise	Details
3	Core/Abs	Ball Crunches With Rotation	3	15		Superset No Rest	2/4/2	Superset with other 3 sets exercise	Details
3	Shoulders	Smith Machine Shoulder Press	10	6		Superset No Rest	2/4/2	Superset with other 10 sets exercise	Details
3	Core/Abs	Ab Crunch Machine	10	6		Superset No Rest	2/4/2	Superset with other 10 sets exercise	Details
4	Biceps	Standing Hammer Dumbbell Curl	3	15		Superset No Rest	2/4/2	Superset with other 3 sets exercise	Details
4	Triceps	Dumbbell Skull Crushers On The Ball	3	15		Superset No Rest	2/4/2	Superset with other 3 sets exercise	Details
4	Biceps	Arm Curl Machine	10	6		Superset No Rest	2/4/2	Superset with other 10 sets exercise	Details
4	Triceps	Dip Machine	10	6		Superset No Rest	2/4/2	Superset with other 10 sets exercise	Details