Tuesday, June 7, 2016

A 5K plan and update on grocery challenge

Noah and Eli had great games yesterday! I was pretty much obsessed with this little basset puppy at Eli's games...

He was so cute! He kept grabbing a blanket and playing tug of war with himself.


I'm glad to see that there is so much interest in the 5K plan that I wrote! There are a ton of 5K plans around the internet for beginner runners, as well as experienced (fast) runners; but I realized there really aren't many that are geared toward experienced runners who are at the middle or back of the pack and want to improve their times. Just because some people may be slower doesn't mean they are inexperienced or aren't trying to improve their times!


So, that was my focus for the 5K plan I just wrote--experienced middle-of-the-pack runners who are looking to improve their finish times. I listed pace suggestions for sub-40, sub-35, sub-30, and sub-25... but the plan can be accommodated to other goals as well. You basically just need to figure out what pace you need to run to hit your goal (whatever it may be) and use that pace for the "key" workouts in the plan.

There are lots of pace calculators to help figure that out, including this one. Just enter your goal time and the distance (5K) and it will give you a goal pace.

Anyway, I created a page called Training Plans on my blog (which you can find in the tabs below my banner), and I posted the link to download the plan there. It's in PDF format for easy printing. I included instructions that (hopefully) explain it really well.

Even though it was a lot of work, I really enjoyed writing the plan, and I'd love to make some more. When I do, I will add them to that page. If you use the plans, please feel free to give me some feedback (good or bad) of what you thought. If there is a particular plan that you'd like to see, let me know, and I may write it in the future.


So... I decided to end the no-grocery-shopping challenge now instead of doing it through the end of June. It's only been a couple of weeks, but it's really messing with my intuitive eating habits. I was doing SO good with eating what I really wanted over the last 10 months, and that really helped me to stay binge-free.

Since I've been limiting myself by not buying groceries, I've really been struggling with overeating. I haven't actually binged, but I've come very close and I'm scared I'll ruin my binge-free streak soon. My weight has been in the low-130's all week, which isn't bad (still under my goal weight), but it's climbing and I really don't want it to continue going up!

I hate even writing about this, because I don't want to sound whiny, but there is no way around it--it's the truth. This time of year is SO hard for me as it is, and then when I add the no-grocery-shopping challenge to it, I think it's just too much for me. So, rather than continue to complain about it for the rest of the month, I'm choosing to end the challenge early.

I don't plan to go hog wild at the grocery store or anything, but there are some things I've been craving that I haven't eaten because of the challenge. I think what I'd like to do from now on is to shop several times a week, and only buy the things we'll be using within a couple of days. That way, I won't be buying more than we'll use, and I can continue to work on using up what we have in the pantry right now.

I'd like to try to get my weight back down to about 128 (I would love to see 125 again, but I won't push my luck, haha). At 128, I have a 5-pound cushion under my goal weight, so a splurge here and there doesn't cause any damage. Right now, I'm just a splurge away from being over my goal weight, and I really don't want that. I'm going to buy a few of my favorite foods tonight, and fit them into my meal plan for the week--hopefully that will help me to be satisfied with less food.

I did get kind of hooked on vegetable fried rice thanks to the challenge, though ;) I've been including more veggies each time, and it's SO good--I love sugar snap peas and mushrooms best, but I've included several other veggies, too. And I'm still addicted to avocado toast! It amazes me just how good two simple items are together (Ezekiel bread, toasted, with smashed avocado on top). I wish avocados didn't go bad so quickly, though--I just use half of one each time I make toast.

This is my current favorite--topped with crushed red pepper!
Anyway, the challenge wasn't a total failure--we did make a big dent in what we had in the pantry. And I discovered a few new recipes that I love (Pineapple Fried Rice was my favorite!). But I am glad to be able to eat what I'm really craving.

24 comments:

  1. I think that was a smart decision. You have done so well with intuitive eating. No point in messing with a good thing.

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    1. I agree!
      Katie, can you meal plan from the pantry/freezer and just pick up your fresh items or treats?
      Off to get ready for bed now but you can bet I will be checking out that 5K running plan!!

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  2. I think it was smart to call off the grocery challenge instead of struggling with its limitations during a vulnerable time of year. It was fun to read about, and you can always pick it up again some other time. I can't wait to check out the training plans. My last 5k was soooo close to a sub-35:00 (35:04!)that it will be super cool to see if I can work my way down to 34:something... or lower! Thanks for the plans!

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  3. Put avocado in the fridge once it's ripe and it will keep so much longer!! I LOVE avocado toast, but my problem is often waiting for them to ripen!

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  4. Katie... I love that you just posted this toast! I discovered the same thing recently. Try this small change... ezekial bread, cottage cheese, avocado, red pepper flakes, and sometimes I sprinkle a few pumpkin seeds on top. Adds a little protein that way which helps me! I was inspired by this restaurant. Scroll down to see all their gourmet toasts! http://www.theproteinfoundry.com/menu

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    1. Interesting! I have been craving cottage cheese (so weird, I know) so I will give this a try :)

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  5. Once you've cut the avocado in half, if you're only using half, leave the stone in the other half and it wont go bad as quickly. Also put it in a sealed bag with as much of the air removed as possible to help it last longer.

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    1. That's EXACTLY how I do it :) I also squeeze a little lime juice onto the extra half, hoping it will help. It still gets brown, but the next day, I can just scrape off the top layer and it's green underneath.

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    2. AND in the fridge. Everything lasts longer in the fridge! I don't usually have any problem at all- and just because it's not pretty doesn't mean you can't eat it! Once it's mushed up you can't tell what color it is!

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    3. And holy cow have you come such a long way with doggies!!! :)

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  6. Just curious....how or with what have you been over eating?? I think it would be just the opposite because you have fewer choices with less groceries?

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    1. Nothing in particular, but I've been eating snacks when I normally would not, and I've been eating second helpings for dinner sometimes--all those extra calories add up! It's frustrating because I *know* that I'm eating for the wrong reasons, but it's like I just can't feel satisfied because I'm not eating what I really want.

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    2. I get it, I do it too! Eating around my craving and then finally you just give in and it turns into a binge. So good job listening to your gut and calling off the challenge. I love how real you are with the ups and downs!

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    3. I live alone but have noticed that when I eat at my folks' house and my mom cooks, it's good but it's often not what sounds best to me that day. So I get full but not satisfied if that makes sense. I leave there still wanting to excite my taste buds with something more appealing. So I understand what you mean. I agree, good job calling it off for now!

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  7. I think if the challenge was causing too much stress that's just opposite of what your overall goals. As a goal oriented person, I think it must have been really hard to stop a challenge but I think you definitely stopped for better reasons.

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  8. Sometimes the success comes from actually figuring out that a challenge or route we are on is not working and being willing to admit it! Kudos to you for doing that with the pantry challenge!!!!!

    I will definitely be checking out the running plans! TIA

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  9. Definitely give up the grocery challenge if it's messing w/how and how much you're eating. I like to call maintenance "recovery" because let's face it, we are food addicts. To me that recovery is sacred. Nothing should mess with it, it is too valuable and difficult even in the best of circumstances. Glad you gave up the no shopping in June challenge early when you realized it was messing w/your most important recovery.

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  10. I think while the challenge is a great idea, if it is messing with what you have had tremendous success with abort mission! No reason to interupt your progress because of it. I think it is very smart to acknowledge that it is making bad habits creep back and moving away from it.

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  11. Have you tried garlic salt on your avocado toast? It's delicious!

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  12. Thank you for the running plans! That took a lot of work to put together!

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  13. Are you no longer calorie counting? I apologize, perhaps I missed a post where you said you've returned to intuitive eating.

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    1. No, I'm still calorie counting, but I picked up some habits from intuitive eating that have been really helpful in making the calorie counting successful. If you read my binge eating series, it explains it :)

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  14. You're so generous creating & sharing a running plan, thank you. I love your blog :D

    Also, that dog is freaking adorable.

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  15. As I said, good for you for abandoning this plan that wasn't working for you!

    But I thought some of your weight "gain" was actually from switching scales -- that your old one was lower than it was supposed to be.

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I'd love to hear from you! I read all of my comments, and if you have a question, I do my best to respond; sometimes, however, I get busy and forget to go back to reply, so if it's important, just email me! :)