Wednesday 1/23 -Treadmill
10 min. walk (3.5-3.8 mph)/ 10 min. run ( 4.4-5.3 mph) -warm up
5 min. walk / 5 min. run to finish
Thursday 1/24 -Treadmill ( w/ hr monitor)
10 min. walk/ 10 min. run - warm up
5 min walk/ 5 min. run to finish
avg. hr-140 min. hr-63 max hr-180
Saturday 1/26 -Treadmill (w/hr monitor)
10 min. walk/ 10 min. run-warm up
4 min. walk/ 6 min. run to finish
avg. hr-152 min. hr- 80 max. hr-188
Sunday 1/27 -Trail (w/hr monitor)
.1 mile walking warm up
1 mile road to get to the trail
5.25 mile out and back trail
1 miles road to get home
avg. hr-143 min. hr-82 max.hr-173 avg. pace-12:14
Total Weekly Mileage: 20.25
Slow and steady, but I'm working my way back to fit and concentrating on heart rate training during my base building. It was so satisfying to get back out there and run. My chest congestion seems to finally have subsided and I managed to make it through the 7 miles with little to no coughing (wahooooo!!!) It's nice to be back in the training game!!
Did I mention I made the most delicious crock pot chicken ever? Because I did...so unbelievably easy, so good, and the leftovers are so versatile since the flavors are subtle.
Easy Crock Pot Chicken: (this can be done in the oven too, but isn't it more fun to come home to dinner already done?)
1 whole Chicken
8-10 cloves garlic ( smashed)
1/2-1 Tbs.. Rosemary ( according to your taste)
1/2 -1 Tbs. Onion Powder
salt, pepper, paprika
2 Tbs. butter
1.) Boil Lemon in water for about 5 min.
2.) While lemon is boiling, peel and smash garlic
3.) Throw a few cloves of garlic, some rosemary and salt and pepper inside the bird
4.) Use spoon to get lemon out of the water. Pierce a few times with a knife to get the juices running and place inside bird
5.) Cover with coating of onion powder, paprika (cuz it makes everything look pretty) salt, pepper, and rosemary, add a few pats of butter.
6.) Put on low for about 8-10 hours. (Don't worry if a freak snow storm hits and delays you from getting home on time, the bird shouldn't dry out).