Brooke's Baby

Long term goal: NO more processed cereal, sweets, muffins

Short term goal: for 1 week

fixes: unlimited fruit, veggies, milk

-ballet class

Thanks so much for the comments! 

Explanation of my Food Goal: my issue with cereal, muffins, sweets is that I have enormous trouble stopping when I am full. The issue is is that I do not really enjoy these foods, but I tend to binge eat these foods. Obviously this is a very unhealthy habit which I am trying to stop for my lifelong health. I hate feeling too full almost sick, and also the emotional feelings of guilt and unhappiness. Also, I do't enjoy the taste of these foods, so why eat them? My goal is to take it a meal at a time right now and successfully not overeat for a week. I am not trying to lose weight, but become a much healthier and happier person. I have been trying and its been difficult, but having a blog will hopefully make a difference. Hope you had a great fourth everyone!

Swimming Workout Today- Anyone know the correct way to do a flip turn? I tend to get water up my nose alot! 3200 yds

Warm up (repeat 3 times)
•	1 x 100yd Freestyle Swim (even pace), rest 0:15 / 100yd [Easy]
•	1 x 100yd Backstroke Swim (even pace), rest 0:15 / 100yd [Easy]
Build up (repeat 2 times)
•	4 x 50yd Breaststroke, 2 kicks, 1 arm stroke, rest 0:10 / 50yd [Aerobic]
•	1 x 100yd Breaststroke Stretch & Glide, rest 0:15 / 100yd [Aerobic]
•	1 x 100yd Breaststroke DPS, rest 0:15 / 100yd [Aerobic]
Core
•	6 x 100yd Freestyle Swim, rest 0:15 / 100yd [Aerobic]
•	4 x 100yd Backstroke Swim, rest 0:20 / 100yd [Aerobic]
•	6 x 100yd Freestyle Swim, rest 0:15 / 100yd [Aerobic]
•	4 x 100yd Breaststroke Swim, rest 0:20 / 100yd [Aerobic]
Warm down
•	2 x 50yd Freestyle Easy, rest 0:10 / 50yd [Easy]
•	2 x 50yd Backstroke Easy, rest 0:10 / 50yd [  Evening Track Workout: 1.5 mile warm up 4X100 strides 800 at 5-8 K pace (2:56 min) jog 200 1600 at 5-8 K pace (5:56 min) jog 400 6X400 times with 45 second rest between sets times: 1:22, 1:19, 1:21, 1:23, 1:21, 1:11 15 min jog cool down   Question: does anyone know if it would be possible for me to run a 5 min mile at some point? Also, what is the benefit of shorter versus longer rests between intervals? Random quote of the day: DONT WORRY BE HAPPY :)

No binge today!!!! I feel much better all around. 

Workout today was supposed to be 1 mile warm up then 9 miles with 1-3 at 7:10 pace, 3-6 at 6:40 and 6-9 at 6:25. But due to the fact I have very little pacing ability my workout turned out like this:

  miles 1-6 in 39:00 total (which was about 6:30 min miles) so then I ran the next 3 in 23 which was about 7:30 min miles. Total run was about 62 minutes not including warmup or cool down.

Note: all distances are VERY approximate

I also had dance class today which was wonderful! I didnt have a chance to run the time trials today Sasha, but next time I am at a track I will.

Hello hello!

ran about 9 miles in about 60 min this morning.. conversational pace (about 8 min/mile)

Afternoon Track Workout: warm up 1 mile

2 mile: 12:10, 6 min active rest

1 mile: 6:00 min, 6 min active rest

2X800 with 400 jog in between (2:53 and 2:54)

15 min cool down jog

No binge today either YAY!

AAAHHHH....AWFUL DAY! I binged after dinner on everything I said I was not going to eat!!! SO FRUSTRATING.. and now I am stuck dealing with all the feelings of regret and guilt and general naseousness after binging. I was up to 3 days without binging and this ruins it!!!!!!! But I guess I start again from tomorrow.. SUCKS SUCKS SUCKS 

Rollerbladed about 18 miles... wanted to stay off running as I was sore from yesterdays workout and have two long runs coming up this weekend...

AAARRRRGHHH it would have been such a great day except for the after dinner binge.. any advice for helping deal with these binges? That would be much appreciated :)

So after the binge yesterday I am trying to start over my new week with no binging. Last night was awful!  My goal: make a week with no binging and I get a treat.The comments and support are really helpful and encouraging, thank you so much!!

Had a great long run this morning (farthest run ever)

about 15-16 miles in 1:52 so about 7:30 min mile pace

stretching

about 10 miles (prob a little longer) at somewhere between 7:45 and 8 min mile pace

4X25 pushups

4X 2 min planks

 No binge tonight... today would be the second day without one. Another goal: I am trying to eat no processed food because I do not want to support the food industry and all the harmful effects it has on its workers and the environment. Also, all those chemicals cannot be good for your body!

My hip is a little sore today from running... it feels like one of the muscles on the side of the hip. This reminds me I should do a little weight training for injury prevention. I just need to figure out when would be best to do it... Probably not on days when I do hard workouts (duh) (duh)... Ill think about it some more.

"Every morning in Africa, a gazelle wakes up.  It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up.  It knows it must run faster than the slowest gazelle, or it will starve.  It doesn't matter whether you're a lion or gazelle - when the sun comes up, you'd better be running."
         

Hip muscle is still a little sore but feeling much better! I decided to skip dance tonight because I think it could be not so great for the muscle... I will definitely make up the class later this week though. I decided to enter my first race next Thursday. it will be a 5 mile race.. I hope to break my very unofficial pr of 30:30.. any advice for a first time racer? nutrition/training etc??

Another binge at breakfast.. that stupid cereal gets me every time and I know how awful I will feel afterwords. I have changed my goal.. now three days without a binge and I can treat myself... just gotta make it through Friday now!!!!

Great swimming workout today:

Warm up (repeat 2 times)
•	2 x 100yd Freestyle Swim (kick every 4th 25yd), rest 0:20 / 100yd
•	1 x 100yd Backstroke Swim (Kick every 4th 25yd), rest 0:20 / 100yd
Build up (repeat 2 times)
•	1 x 100yd Zipper, rest 0:15 / 100yd
•	2 x 100yd Freestyle Push & Glide, rest 0:15 / 100yd
•	4 x 50yd Breaststroke DPS, rest 0:10 / 50yd
Core (repeat 4 times)
•	5 x 100yd Freestyle Swim, target time 01:46 / 100yd, rest 0:20 / 100yd
•	Rest 0:30 seconds
Warm down
•	1 x 100yd Freestyle Push & Glide, rest 0:15 / 100yd
•	1 x 100yd Freestyle Easy, rest 0:20 / 100yd

Then I did some injury prevention resistance training.. I always feel much better and stronger when I have been keeping up

A Track workout in the evening finished off my day: Warm up 20 min jogging (2.5 miles)  

distance: 1000, 600, 400, 400, 1000, 600, 400, 400, "magic 800"

Times:  3:31, 2:05, 1:19, 1:18, 3:35, 2:06, 1:19, 1:15, magic 800 means stride corners and sprint straights instead of running at 1 constant pace

13 min cool down jog

I also did a time trial for my 400 and 100 after the workout... keep in mind this is probably very inaccurate because I was timing myself with a watch and it was done after a very long day... but my 100 was 13.12 seconds and my 400 was 1:10. Sasha advised me to try to get these times for distances to see if I could run a 5 min mile, which is one of my goals... we will see what he says :)

Also new pair of shoes! I got a pair of an older model of asics at a GREAT price, so couldn't say no. Its probably better to have more than one pair of sneakers when running alot (lol)

Another swim workout today... I was planning to do another set of 50yd free and another 1X200 but had to get out of the pool :( there is nothing worse than having to cut a workout short when feeling great Warm up (repeat 3 times)
•	1 x 100yd Freestyle Swim (even pace), rest 0:15 / 100yd
•	1 x 100yd Backstroke Swim (even pace), rest 0:15 / 100yd
Build up (repeat 4 times)
•	1 x 100yd Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 100yd
•	1 x 50yd Streamline Kicking, rest 0:10 / 50yd
•	1 x 100yd Freestyle Push & Glide, rest 0:20 / 100yd
Core
•	10 x 50yd Freestyle Swim, leave on 01:02 / 50yd
•	6 x 100yd Freestyle Pull with a pull buoy, rest 0:20 / 100yd 1 X 200yd freestyle Also ran an easy 7 miles at conversational pace probably about 7:30 min miles...felt great need to get some stretching in now though! I am feeling a little sore in my upper body

ran about 12 miles in 93 min so about 7:30 min mile pace.. a little sore from yesterday so it was a slow start but felt great

wonderful ballet class in the morning.  I also had a chance to row on the river for about 2 hours which was very relaxing. I also did a speed workout this morning....

1 mile warmup then 5x400, 600, 600, 1000, 1000 then 1 mile cooldown

Times: 1:21, 1:20, 1:19, 1:20, 1:14, 2:10, 2:08, 3:45, 3:44

Very long run today... about 19 miles in 2:20. Longest run ever...

After a very long 19 miler yesterday I spent the day hiking. It felt great to be out in the mountains and probably was a good idea to rest my body after doing a very long run. I had never run 19 before, and that was a much longer one than I was planning, so the hiking was probably a nice break. I actually did not feel sore today which is good news and means that I am doing something right

Crazy Mondays... don't think I will have time to squeeze in a run today. I will be busy with work all day and have dance this evening. However, I will definitely get out tomorrow.

1.5 mile warmup including 4X100 strides, 800, 1200, 800, 800, 1200, "magic 800", 2 mile cool down  with 200 rest jog between intervals

Times:         2:47, 4:15, 2:47, 2:49, 4:25, "magic 800"

I have been feeling a little tendonitis pain in my knee since running that 19 miles which makes warming up not too comfortable. Any hints on how to help that go away other than taking advil/aspirin?

Also rowed for about 2 hours today.. great way to relax on the water and get some upper body work in. It was a nice sunny day and I knew I had to take advantage.

knee was still swollen so decided not to run today. Did a nice swim workout instead and dance class.

Warm up (repeat 2 times)
•	2 x 100yd Freestyle Swim (kick every 4th 25yd), rest 0:20 / 100yd
•	1 x 100yd Backstroke Swim (Kick every 4th 25yd), rest 0:20 / 100yd
Build up (repeat 2 times)
•	1 x 100yd Zipper, rest 0:15 / 100yd
•	2 x 100yd Freestyle Push & Glide, rest 0:15 / 100yd
•	4 x 50yd Breaststroke DPS, rest 0:10 / 50yd
Core (repeat 4 times)
•	5 x 100yd Freestyle Swim, target time 01:46 / 100yd, rest 0:20 / 100yd
•	Rest 0:30 seconds

Knee was feeling much better, but I decided to rest it another day before running. Im thinking it is just bursitis, because it is stiff when I start to warm up, but once I start moving the pain/ soreness goes away.  Warm up (repeat 6 times)
•	1 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd
•	1 x 50yd Breaststroke Swim (even pace), rest 0:15 / 50yd
Build up (repeat 2 times)
•	4 x 50yd Breaststroke, 2 kicks, 1 arm stroke, rest 0:10 / 50yd
•	1 x 100yd Breaststroke Stretch & Glide, rest 0:15 / 100yd
•	2 x 100yd Breaststroke DPS, rest 0:15 / 100yd
Core
•	6 x 100yd Freestyle Swim, target time 01:46 / 100yd, rest 0:25 / 100yd
•	5 x 100yd Freestyle Swim, target time 01:46 / 100yd, rest 0:20 / 100yd
•	4 x 100yd Freestyle Swim, target time 01:46 / 100yd, rest 0:15 / 100yd
•	3 x 100yd Freestyle Swim, target time 01:46 / 100yd, rest 0:05 / 100yd
•	2 x 100yd Freestyle Swim, target time 01:46 / 100yd, rest 0:10 / 100yd   Also thanks for all the comments about college running. Part of me would love to try to run at college. I would like to see how much I can improve with training and have been really enjoying running. However, I have not heard great things about the track program at my college and it seems like most of the distance runners are always injured. I would still be willing to try competing, but it has been made very clear that if I ran track in college that I would have to pay for my entire college education myself. It would be almost impossible to work enough to pay for school, run on the team and do my school work, I dont think I have much of a choice :( Is there some other way I could compete in track somehow?

8 miles at a 6:45 pace. The knee felt good once I got going. Good news that I am getting better every day. 

Easy run between 9 and 10 miles in 69 minutes. Mile splits: 7:52, 6:56, 7:44 (longer than a mile) , 7:10, 7:10, 8:17 (also longer than a mile), 7:32, 7:41, 9:20(longer than a mile). Knee was feeling sore towards the end so I started to slow down. However, it has been feeling better as the days go by, and the swelling has gone down. 

about 14 miles in 1:40 which is about a 7:10 minute pace. Not bad considering it was quite hot out. Went for a quick swim after which felt great. I may enter my first race in August... but am unsure about what distance I would like to try... I would like to run a 5k, a 5 miler and a half marathon

1.5 hour vigorous rollerblading and 2 hours of dance. No running today, however. 

Hi everyone, 

Even though I usually do a speed workout I followed Sasha's advice and went for a longer run. 20 min warm up with the group I usually run with, then 40 minutes of running around a park and then a 15 slower jog with the group. I have absolutely no idea how far I went but in total I did about 75 minutes so I guessed maybe nine miles total (?) The knee is feeling much better and much less stiff. I hope I have learned my lesson with overdoing running. But for the record, I was not trying to go on a 19 mile run several weekends ago. I got lost and had to find my way back to the house, which was quite an adventure. I also rowed this morning for about 2 hours on the river.

Cheers everyone!

between 8 and 9 miles in 56 minutes. Another long slow run for you Sasha. Felt a little sore today and knee wasn't great. But getting better 

Warm up (repeat 2 times)
•	2 x 50yd Any Stroke (even pace), rest 0:15 / 50yd
•	1 x 100yd Backstroke Easy, rest 0:15 / 100yd
•	1 x 100yd Freestyle Easy, rest 0:15 / 100yd
Build up (repeat 4 times)
•	1 x 100yd Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 100yd
•	1 x 50yd Streamline Kicking, rest 0:10 / 50yd
•	1 x 100yd Freestyle Push & Glide, rest 0:20 / 100yd
Core
•	5 x 200yd Freestyle Swim, leave on 04:00 / 200yd
•	3 x 200yd Freestyle Swim, leave on 03:55 / 200yd
•	2 x 200yd Freestyle Swim, leave on 03:50 / 200yd

about 8 miles in 55 minutes.