My brother gave me Jawbone Up for Christmas this year. I’m all about these little pedometer/sleep watches and promote them to many of my clients. It has totally made me more cognizant how little I move when I have “office days” where I’m doing back to back counseling sessions. It’s pretty sad, and this is even if I workout… we’re talking 6000-7000 steps guys! Not good when the “average person” should be taking 10,000 steps per day.
This is definitely something that I’m working on, and it has reshaped the way I think about house chores. Those little steps I take around the house add up for real. Eric and I did pretty well this week with morning workouts that we planned. I think one big motivator is that we’ve teamed up with my brother to do track workouts. He’s running the Corproate 5K in April and wants to get fast, and we’re doing the Vermont City Marathon in May so it’s perfect timing for track workouts together.
This week was our first week of track work and we are officially starting our first long run Feb 8! It’s the Less is More training plan. I love this approach and it’s what our local running club uses too.
| The FIRST Training Plan | |||
| The FIRST marathon program includes three running workouts per week—a speed workout, a tempo run, and a long run. Here’s the full, 16-week marathon training program. Participants are also encouraged to cross-train for 40 to 45 minutes on two other days per week. | |||
| Week | Tuesday Speed |
Thursday Tempo |
Saturday Long |
| 1 | 8×400 meters | 3 miles | 10 miles |
| 2 | 4x1200m | 5 miles | 12 miles |
| 3 | 6x800m | 7 miles | 13 miles |
| 4 | 3x1600m | 3 miles | 10 miles |
| 5 | 10x400m | 5 miles | 14 miles |
| 6 | 5x1200m | 5 miles | 15 miles |
| 7 | 7x800m | 8 miles | 17 miles |
| 8 | 3x1600m | 10 miles | 13 miles |
| 9 | 12x400m | 3 miles | 18 miles |
| 10 | 8x800m | 5 miles | 15 miles |
| 11 | 4x1600m | 8 miles | 20 miles |
| 12 | 12x400m | 5 miles | 15 miles |
| 13 | 6x1200m | 5 miles | 20 miles |
| 14 | 7x800m | 4 miles | 15 miles |
| 15 | 3x1600m | 8 miles | 10 miles |
| 16 | 30 min easy w 5x60s | 20 min easy w 3 or 4 pickups | Marathon |
| The FIRST Paces | |||
| The training paces recommended by the FIRST program are somewhat faster than those recommended by other training plans. Of course, with just three running days a week, you should be well rested for each workout. Here are the paces you’ll need to run, each expressed relative to your current 10-K race pace. | |||
| Long Run | 10-K pace + 60 to 75 seconds/mile | ||
| Long Tempo | 10-K + 30 to 35 seconds | ||
| Mid Tempo | 10-K + 15 to 20 seconds | ||
| Short Tempo | 10-K pace | ||
| 1600m Repeats | 10-K – 35 to 40 seconds | ||
| 1200m Repeats | 10-K – 40 to 45 seconds | ||
| 800m Repeats | 10-K – 45 to 50 seconds | ||
| 400m Repeats | 10-K – 55 to 60 seconds | ||
Do you use a JawboneUP or FitBit? Are you planning to do any races this year?
A special thanks to Elle, Nutritionella.com & MyFitnessPal RD, for featuring my recipe in My Fitness Pal’s 14 Must Try Recipes in 2014! Check out the article here.
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Mocha Quinoa Crunch Bar
- Prep Time: 10 mins
- Cook Time: 5 mins
- Total Time: 15 mins
- Yield: 15 1x
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Ingredients
- 2 tablespoons quinoa
- 1 cup dark chocolate baking chips
- 1/2 teaspoon instant coffee
- 1/4 teaspoon vanilla extract
Instructions
- Place wax paper on rimmed baking sheet. In small pan, toast quinoa over medium heat until it begins to pop, about 4 minutes.
- Meanwhile, place chocolate in medium-size microwave save bowl and melt chocolate in microwave for 1 minute.
- Stir in coffee and vanilla and continue to stir until smooth.
- If needed place chocolate back in microwave for 10-15 seconds to melt thoroughly. When chocolate is smooth, stir in quinoa.
- Pour chocolate onto baking sheet lined with wax paper and spread until smooth on top.
- Allow to dry until chocolate hardens. Break chocolate into even pieces. Store in air tight container.
Hi I’m Kristina LaRue, RD (registered dietitian nutritionist), Peloton addict and mama to two active and hungry boys. On Love & Zest, you’ll find healthy-ish recipes that fuel the whole family. I’m all about veggie-filled breakfast, meal prep recipes, healthier sweets, and easy weeknight dinners made in the Instant Pot or sheet pan.
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Made these mocha crunch bars with puffed millet instead of quinoa and it's pretty delicious!! Thanks for the recipe!
oh yum! did you toast/puff the millet on stovetop or buy it that way?
10,000 steps a day!!! Wow, then I am way behind. I just started running again too, except for some reason yesterday I did something that tweaked my back and now I'm back to ginger walking until it gets better. Either need to go to the chiropractor or get a massage to get that worked out. Eeek!
This mocha and quinoa crunch bars seriously look amazing. Almost like something you would see at starbucks next to the cashier. Crazy! Pinned it for sure. Thanks Kristina!
Krista @ Joyful Healthy Eats
Ahh- sorry to hear about your back! Would yoga help? There is a great “yoga for runners” video: http://blip.tv/yogamazing/episode-144-yoga-for-ru…
I try to move around in the office, but I would be curious to know how much I'm actually moving. I'm sure there is more I could do to get more steps in every day. Your training program for the marathon sounds awesome. I really only like to run 3 days a week or so when training for a big race. Do you know if there's a similar half marathon program?
I like to think I'm active but some days looking at the tracker it would tell me otherwise 🙁 They say the 3 days per week training prevents injury too! Here's a 1/2 plan: http://www.runnersworld.com/race-training/run-les…
I just got a fitbit for similar reasons! I am really starting to see how difficult it is on class days to get my steps in too! 10,0000 steps is no joke!
Very cool! It's a great tool to keep me aware. I defiantly think it's not for everyone, and knowing you I'm sure you'd agree. But it works for me.
and no, I don't know how to spell definitely!
Know what helps me keep moving around the office more? I ditched the trash can and recycling bin next to my desk. I have to get up and walk over to the kitchen to get rid of anything.
Great idea… gotta do what we can.. sometimes I use a small water bottle so that I get up to fill it more often.. but then sometimes that backfires and I end up dehydrated by the end of the day. haha