Saturday, November 29, 2008 at 04:37 PM
I just got back from a leisurely, but invigorating walk outside. It’s chilly in Boston today, but bearable, even for someone like me who is always cold. The start of my walk was a little nippy, but once I got moving, I was able to enjoy the brisk air, scenery, sunshine (got my vitamin D for the day!) and the late-November weather. I’m loving our mild winter!!!
Walk stats:
- Distance: 2.47 miles
- Time: 34:55
- Pace: 14:07 min/mile
- Calories: 242
Thanksgiving Continues
We still have quite a few leftovers from Turkey Day in the fridge. Love it! Today’ lunch was a mini reenactment of the big feast! 
Cranberry sauce and sweet potatoes…
With turkey and stuffing… I love Thanksgiving leftovers– just reheat and enjoy all over again! 
After my walk, I made myself a quick snack of vanilla Stonyfield yogurt with Kashi Go Lean Crunch as well as a mug of Ginger Peach White Tea, which warmed me right up.
Mr. Mal and I have a low-key evening at home planned for tonight. We’re debating making Christmas cookies– it’s not too early, right? 
Posted by: Tina
Posted in: Uncategorized
Tags: cereal, stuffing, sweet potato, tea, turkey, yogurt
Friday, November 28, 2008 at 05:06 PM
Obviously, Thanksgiving dinner was fantastic yesterday, but how amazing are the Thanksgiving leftovers?!?! I love the classic “Thanksgiving Leftovers Sandwich” with all of the fixings! This is one of Mal’s favorite sandwiches (second to the Red Onion), so when he offered to make me one for lunch today, I couldn’t refuse. He takes his Thanksgiving Leftovers Sandwich very seriously, and, of course, I could only expect perfection from his sandwich-making skills today.
The sandwich: Turkey, stuffing, and cranberry sauce on whole wheat bread.
To drink, I had a glass of water with a splash of pomegranate juice. The juice was very concentrated, so just a little went a long way!
Afternoon Treats
Today’s afternoon snack was so good! It included a half slice of pumpkin cheesecake (leftover from T Day). The crumbly graham cracker crust was so yummy!
My snack also included a homemade eggnog misto, which I am still currently enjoying.
To make an eggnog misto:
- Brew a pot of coffee like you normally would
- Fill a mug halfway with coffee; fill the other half with eggnog
- Nuke the mug in the microwave for 60 seconds
- Give the misto a quick stir and enjoy!
Instead of the “real deal,” I used Silk Soymilk Nog, which tastes almost exactly the same as regular eggnog, but lighter and with fewer calories, saturated fat, and sugar. It’s really delicious!
I’m hoping that my afternoon snack will hold me over until my 10-year high school reunion (eek!) tonight, where there will be lots of food! I’m equally looking forward to and dreading tonight, which I suppose is a natural feeling?
Workout
After breakfast, I went for a long treadmill run. (FYI: Breakfast was scrambled eggs, toast, and iced coffee, but I didn’t remember to take a photo until I was almost done eating. I’ve been blogging for 10 months now, and I have no clue how it happened. Breakfast wasn’t that exciting– you guys didn’t miss much.) The running workout that I used today was from an old issue of Shape magazine (October 2007). I keep a fitness binder of various cardio and lifting workouts, so I always have the option of changing things up.
This particular workout is a new favorite of mine! Its intervals are designed to keep your workout’s intensity high, but also manageable, so you don’t keel over! You work really hard for a short period of time then recover at a moderate pace. And switching-up the pace and incline prevents you from getting bored.
Run Stats:
- Distance: 6.11 miles
- Time: 54:28
- Pace: 8:53 min/mile
- Calories: 600
The RPE in the final column is based on Shape’s Rate of Perceived Exertion (see bottom of post for more info).
| WHAT TO DO |
TIME (MINUTES) |
RPE (1-10) |
| Warm up at an easy pace |
0:00 – 10:00 |
4 – 5 |
| Sprint |
10:00 – 10:30 |
9 |
| Go at a moderate pace |
10:30 – 11:30 |
5 – 6 |
| Repeat minutes 10:00 – 11:30 three times |
11:30 – 16:00 |
5 – 9 |
| Go at a moderate pace |
16:00 – 20:00 |
5 – 6 |
| Increase the incline |
20:00 – 21:00 |
8 |
| Recover (decrease the incline) |
21:00 – 22:00 |
5 – 6 |
| Increase the incline |
22:00 – 24:00 |
8 |
| Recover (decrease the incline) |
24:00 – 25:00 |
5 – 6 |
| Increase the incline |
25:00 – 28:00 |
8 |
| Recover (decrease the incline) |
28:00 – 29:00 |
5 – 6 |
| Increase the incline |
29:00 – 31:00 |
8 |
| Recover (decrease the incline) |
31:00 – 32:00 |
5 – 6 |
| Increase the incline |
32:00 – 33:00 |
8 |
| Recover (decrease the incline) |
33:00 – 34:00 |
5 – 6 |
| Go at a moderate pace |
34:00 – 39:00 |
6 |
| Speed Up |
39:00 – 44:00 |
7 |
| Recover (slow down to moderate pace) |
44:00 – 49:00 |
5 – 6 |
| Speed Up |
49:00 – 54:00 |
7 |
| Cool down gradually |
54:00 – 60:00 |
3 – 4 |
FYI…
My speeds:
- Easy pace: 5.5 – 6.0
- Moderate: 6.5 – 6.7
- Sprint: 7.2 – 7.5
My inclines:
- Increase: 4.0 – 6.0
- Recover: 1.0
Rate of Perceived Exertion (RPE)
When doing your cardio, gauge your intensity using the Rate of Perceived Exertion:
|
RPE 1-2:
|
Very easy; you can converse with no effort
|
|
RPE 3:
|
Easy; you can converse with almost no effort
|
|
RPE 4:
|
Moderately easy; you can converse comfortably with little effort
|
|
RPE 5:
|
Moderate; conversation requires some effort
|
|
RPE 6:
|
Moderately hard; conversation requires quite a bit of effort
|
|
RPE 7:
|
Difficult; conversation requires a lot of effort
|
|
RPE 8:
|
Very difficult; conversation requires maximum effort
|
|
RPE 9-10:
|
Peak effort; no-talking zone
|
Time to get ready for my REUNION! Wish me luck!
Posted by: Tina
Posted in: Uncategorized, workouts
Tags: cheesecake, eggnog, stuffing, turkey, workout
Mr. Mal and I have a low-key evening at home planned for tonight. We’re debating making Christmas cookies– it’s not too early, right? 
