4:00 AM Wide Awake
GOOD MORNING!!!!! 
How’s that for an energized good morning!? I’ve been (wide) awake since 4:00 am! I had a terrible migraine late yesterday afternoon (I actually left work early), so I went to bed almost as soon as I got home. I only get migraines a few times a year, but when I get them, they’re awful! I’m such a baby when I have them too! Basically, I’m pathetic and whiny until I fall asleep, and then I am out-of-commission for hours.
As soon as I got home from work yesterday, I took some Excedrin Migraine and passed out until early this morning. I woke up, however, feeling like a new woman! My migraine was totally gone, and I was jazzed to get the day started. Even for me, 4:00 am is too early to start the day, so I set my alarm for an early morning workout about an hour later.
Workout
My workout this morning was GREAT! I had some extra time this morning, so I made sure it was a good one! I’ve been “training” to improve my 5K time for an upcoming race in December by using one of Hal Higdon’s programs to keep me on track.
According to Hal Higdon, in order to set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both… which means: speedwork.
If you want to race at a faster pace, you need to train at a fast pace. Interval training (where you alternate fast running with jogging or walking) is a very effective form of speedwork. Following Hal Higdon’s 5K Intermediate Training Program, I did the following 6 X 400 workout this morning:
- 5 minute warm up (walking + slow jog)
- 400 meters hard (7.5 – 8.5 mph on the treadmill)
- Recover by walking 400 meters
- Repeat 400 m + recovery for a total of 6
- 5 minute cool down (slow jog)
My speedwork took much less time than I expected (less than 30 minutes), so I finished up my workout with a 30-minute speed walk and some upper body strength training (below).
- Lateral shoulder raises, 3 sets, 15 reps, 8 lb. dumbbells
- Military presses, 3 sets, 15 reps, 8 lb. dumbbells
- Bicep curls, 3 sets, 15 reps, 10 lb. dumbbells
- Tricep dips, 2 sets, 15 reps, body weight
- Pushups, 1 set, 15 reps, body weight
I feel like I’ve had quite the morning already, and I haven’t even blogged about breakfast yet!
Breakfast
It’s kind of crazy how I never get sick of eating oatmeal for breakfast. Most mornings, I consider having something else, but nothing is as satisfying and filling as a yummy bowl of oatmeal. Plus, it has the most amazing staying-power! Typically, I’m not hungry again for 4-5 hours!
Today’s oatmeal was an all-star mix of ingredients:
- 1/2 cup dry oats
- 1/3 cup canned pumpkin
- 1 tbsp ground flaxseed meal
- 1 tbsp sliced almonds
- 1 tbsp dried cranberries
- 1/2 tbsp pumpkin seeds
On the side: the worst cantaloupe ever! I already complained about this particular cantaloupe in a previous post. I should probably just throw it out, but I have a really tough time wasting food. I think this cantaloupe’s destiny is in a smoothie. Any other ideas? I’d hate to just toss it, but it’s just not tasty.
Midway through eating my oats, I realized that something was missing: a scoop of peanut butter! I’m tellin’ ya, the scoop of peanut butter (or Barney Butter) is what adds to that ever-lasting satisfaction until lunch.
Question of the Day
What “tools” help you stick with your healthy lifestyle?
There are lots of tools that help me stick with my healthy lifestyle. For instance, I use my planner to record my workouts. I also keep a binder of workouts torn out of magazines or found online, so I have plenty of ideas to help switch things up and motivate me. In the past, I’ve used Fitday.com to track my meals and snacks. I also have a Nike + iPod gadget that helps me keep track of my runs. There are lots more too!
Posted by: Tina 26 comments
Posted in: Uncategorized, workouts
Tags: dried cranberries, peanut butter, pumpkin, pumpkin seeds
on Nov 6th, 2008 at 11:39 am
GOOD MORNING! (although not up since 4- your eager cheeriness rubbed off! Haha). I bet a good workout and breakfast is just the thing to keep the migraine at bay.
Blogging actually seems to help keep a healthy lifestyle in check. Also, my body tells me if I’m not! I can definitely feel it if I go too long without some sort of activity (whether a traditional gym workout or just a good walk) and how my stomach feels (it can be pretty sensitive since mono) and mood usually reflect how well I’ve eaten.
I have a really difficult time wasting food also. I don’t know any recipes involving cooking/baking cantelope so I think you’re right, a smoothie is the way to go.
But in contrast: things that are amazing- My arnold bread came! Thanks so much; I’m really enjoying it (as evidenced by my dinner yesterday!).
Hope your thursday stays amazing!
on Nov 6th, 2008 at 11:46 am
I have a binder with magazine tear-outs too! I made tabs for recipes, exercises, lifestyle tips and miscellaneous articles I want to keep. Kind of dorky, but I like the reference. Too bad I only use, like, 3 of the exercise routines! And I don’t know if I’ve ever made any of the recipes. Hmm…I need to check that binder out soon.
on Nov 6th, 2008 at 12:04 pm
How do you like the nike/ipod gadget? I’m deciding between getting one of those or getting a Polar F6. Of course, I’d have to get new nike sneakers if I went with the nike/ipod option. Anyone have a preference or input? Thanks!
on Nov 6th, 2008 at 12:28 pm
How about a cold melon soup? At least you can add some yummy flavors to it.
on Nov 6th, 2008 at 12:29 pm
That’s a pretty bowl of oats! It’s kind of nice that you forgot the PB so you could enjoy it at the end.
on Nov 6th, 2008 at 12:36 pm
LOVE THE ENERGY!!!
**Healthy lifestyle tools = iPod, FitTV channel, magazines, dance/gym equipment….
on Nov 6th, 2008 at 12:37 pm
Mariel,
I LOVE my Nike + iPod. I actually had Nike running sneakers before I bought it, which influenced my decision. However, you can still use the gadget with other brands of sneakers. I’ve heard the Polar F6 is great too, but I haven’t used it firsthand.
on Nov 6th, 2008 at 12:51 pm
Mariel,
I actually recently got the Polar F4 after Jenna and Caitlin recommended it. I originally just needed a watch to wear while running, but this keeps track of your exercise time, heart rate, cals burned, etc. (it has a chest strap). I really really like it because it shows me when I can be working harder (my heart rate is too low) and it motivates me to do an extra loop on my runs or an extra 5 minutes on a machine to get those cals burned up a bit
Just thought I would share because it’s actually cheaper than the F6 and I love it!!
on Nov 6th, 2008 at 1:00 pm
amanda – glad you like the polar f4. i love mine, too!
yay for speedwork. it always kills me!
on Nov 6th, 2008 at 1:07 pm
Wow, up at 4am and a great workout too! You go girl!
I think one of my favorite tools to stay in shape is my Jillian Michaels 30 Day Shred DVD. This DVD really kicks my butt and makes me sweat and huff and puff (in a good way of course!) It’s only 20 minutes, so even on days when I feel “ick”, I can still manage to fit in a good workout. And lets be honest, I don’t know how on earth I will maintain my healthy lifestyle without the internet! haha
on Nov 6th, 2008 at 1:28 pm
i food journal according to my meal plan, which is measured in exchanges instead of calories. i have found this alot MORE helpful and not so stressful. Counting calories is a red flag for me….so i prefer to check off the boxes during the day as i go. this always keeps me on track and i have been doing it for 7 months so i like to look back at my progress when i am having a slip so i can see where i need to be. it barely takes any time and it has become a habit for me. one day, i would like to eat without food journaling though. but for now, it’s what is best.
on Nov 6th, 2008 at 1:39 pm
your oatmeal is especially beautiful today!! i love your idea of a workout binder & planner. i’m not anywhere near as organised.. i kind of take things day by day
on Nov 6th, 2008 at 1:45 pm
You should chug a coffee when you think you’re getting a migraine. Caffeine is the only difference between regular Excedrin and Excedrin migraine. It won’t cure it, but it will help.
on Nov 6th, 2008 at 2:10 pm
Tina! There is a 4 mile pilgrim run here in westerville ohio on thanksgiving day! i am thinking about doing it, how fun would that be to run 4 miles bright and early in the morning and going home later and stuffing yourself with all that amazing thanksgiving food! Its for an awesome cause too which is my whole reason for wanting to do it. Problem is I currently am running about 2.25 miles in about ohh….18 minutes. I have never pushed myself to go any further than 2.25 miles without stopping and thats my goal for this 4 miler! Any tips on keepin on keepin on? I really dont care about time….I just want to not stop!
on Nov 6th, 2008 at 2:26 pm
Hello! I stumbled across your blog recently and have been reading every day! This is my first comment but i really liked the question. In order to keep my lifestyle in check I do a few things. I still track my calories because, well, its just a habit. I keep track of my fitness minutes as well as continually look for ways to keep active( like parking a little further away.) Perhaps the most recent thing Ive been doing is reading peer’s blogs! Through blogs i can find new ways to keep my lifestyle in check!
on Nov 6th, 2008 at 2:30 pm
Royal,
Fun! I’m thinking about signing up for run on Turkey Day too, but I’m not sure if I’m going to want to get up early after a night out with my high school friends. We’ll see!
It sounds like you’re off to a great start with running! 2.25 miles in 18 minutes is faster than I can run! As for your 4 mile goal, I recommend starting to increase your mileage now. You’re already half there with your running, so I think if you do a little training now, you’ll have no problem completing it. If you get tired during the race, just slow your pace and pick it up again once you feel better. Good luck!
on Nov 6th, 2008 at 2:37 pm
Looks like you had a really good workout. Way to go!
As far as tools I use, I have quite a few things. A few journals, one for food, one for exercise and weigh in/measurements and another for at the gym to keep track of what I do there and I also use The Daily Plate to keep track of my calories. I also have a heart rate monitor to track calories burned and to see my HR when exercising.
on Nov 6th, 2008 at 2:46 pm
Tina, Sounds like you had a great workout. Hope you continue to have a fabulous day. Oatmeal looks superb.
zesty
on Nov 6th, 2008 at 2:53 pm
I love the website, thedailyplate.com. It has a great calorie & exercise calculator.
on Nov 6th, 2008 at 2:54 pm
Like you I use Nike+iPod too, and I love it. I also do yoga sessions from http://www.yogadownload.com and I love it!
Have a great day!
on Nov 6th, 2008 at 2:59 pm
Love the pretty colored oatmeal!
on Nov 6th, 2008 at 3:03 pm
For tools, I used to use sparkpeople.com to count calories, but for I’ve found an old fashioned food journal worked for me. I think I need to go back on to that, in addition to blogging.
on Nov 6th, 2008 at 6:10 pm
I tear out recipies and exercizes from magazines and have used fit day off and on too!
on Nov 6th, 2008 at 7:01 pm
How funny that you forgot the PB and added it. As I was scrolling down I was like, “Wait, where’s the peanut butter!” And then, a little further, aha! It was like I was with you for the process. Haha.
on Nov 6th, 2008 at 9:13 pm
eat the melon mixed with yogurt… flavored yogurt might be better.
on Apr 29th, 2009 at 10:12 am
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