PRAY LOVE EAT SLEEP RUN 2014 Let’s do this! Power Breakfast and… Hill Repeats!

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I was really unfocussed this morning during quiet time… not sure why… however, I felt inspired once more, so… thus begins the theme of my blog… PRAY, LOVE, EAT, SLEEP, RUN  =)

In this blog, I’ll continue to share the day to day challenges of moving forward and pressing toward the mark! Along with that, I’ll include special segments on recipes that I’ve come up with over the years, news/ updates on training and racing that I’ve been doing, and finally tips on how to improve your spiritual, emotional, and physical health! I’m ready for an amazing year! I pray you all many blessings as we journey through this together!…

SO IT BEGINS!

Positive thought: Speak life into your circumstances… No matter how hopeless things may seem, the Lord tells us that we can call those things that are not as though they were (Romans 4:17). However, there is more to this than just speaking… as you speak, you need to trust God to open the doors for things to happen in His way in His time… also, trust not in YOUR WORDS but in HIS POWER BEHIND THE WORDS, make sure they line up with the word of God, and finally… DO YOUR PART! God may open doors of opportunity but it’s up to YOU to take the proper steps and go through those doors! Faith without works is dead (James 2:14-26)!

“Death and life are in the power of the tongue,
And those who love it will eat its fruit.” ~Proverbs 18:21

Recipe … My favorite oatmeal power breakfast made simple!

1/2 cup rolled oats

2/3 cup water

2 tbs honey

1/2 cup plain, nonfat Greek yogurt (I like great value from Walmart and Trader Joe’s because both are inexpensive AND do NOT have any thickening agents like corn starch)

DIRECTIONS

Put water and oats together in a pan and bring to a boil (for some reason, letting water and oats heat together rather than waiting until the water boils to heat them creates a MUCH better consistency). Reduce to simmer and let cook (stirring occasionally), add honey, put in bowl and top with Greek yogurt! mix and enjoy w a big glass of oj or coffee!

Workout

warmup w/ 1 mile and a thorough dynamic stretch… find a good sized hill w an incline that gives a challenge but won’t wear you out in one shot. (beginners, take caution) … MAKE SURE YOU ARE WARMED UP!!!!! check your for… then… head up that hill as hard and as fast as you can! this morning, I did short hill repeats w/ varied inclines as w/ 2-4 min rest in between as follows:

Easy incline x 2

Medium incline x 2

Difficult incline x3

follow by 1 mile cool down and THOROUGH stretching and cold shower to help speed recovery! MAKE SURE YOU CONSUME 15-20 grams of protein within 1/2 hr after your workout! RECOVERY IS CRUCIAL! BEGINNERS… DO NOT DO MORE THAT 5 REPEATS TO START!  Also, start out w/ one workout like this every other week or 1 per week. then gradually increase. make sure to keep the next day’s workout easy, like a nice, slow jog. Going hard all the time doesn’t benefit anything… it over trains! DO NOT DO MORE THAN 2 HARD WORKOUTS LIKE THIS PER WEEK! YOUR BODY NEEDS RECOVERY TIME AND CHANGES IN WORKOUT IN ORDER TO WORK AND RECOVER DIFFERENT TWITCH FIBERS AS WELL AS MUSCLE GROUPS! MOST OF ALL… HAVE FUUUUNNNN!

Benefits of hill-work as well as more variations (to keep it fun) AND SAFETY tips are at the following link: http://www.runnersworld.com/race-training/mastering-hill-workouts

 

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