What a great weekend! And it's only half over! Spring started showing up here and there in the last week, so I was able to get out on my road bike once this week. To help with improving my biking outside, I've been trying to fit in 20 minute workouts of ladders, hill repeats, and tabatas with Mindy Mylrea and her Short & Sweet DVD. The tabatas are especially fun...you work as hard as you can for 20 seconds, followed by 10 seconds of rest.
We do eight sets of these 20-10 combos for a total of 4 minutes, and then we rest complete for three minutes. Then we do another 4 minute grouping of tabatas, followed by one more 3 minute rest period, and one final 4 minute grouping. I can really push myself during those 20 seconds of high threshold. The video has visuals to help:
I've only been doing the DVD for about two weeks, but I've already noticed an improvement, based on how high I can turn up the resistance during the 20 seconds of "all out". That's the beauty of the spin bike, the difficulty level is all up to you!!
This was my first week mixing in running into my regular walking routine. I'm trying to work back up to running th 5K loop near my house. If I can get to running a 5K by mid April, I am going to try sign up for a 5K or 10K in May or June.
Sunday: walked 2 miles on hotel treadmill (travel day)
Monday: walked/ran 2 miles, tabata workout on spin bike with Mindy Mylrea
Tuesday: walked 7 miles (super windy outside!)
Wednesday: rest day
Thursday: walk/run: ran 2 miles, walked 1 mile. 21 miles on road bike
Friday: walk/run: ran 2 miles, walked 1 mile.
Saturday: tabata workout on spin bike with Mindy Mylrea
Weekly Meal Plan
Sunday: Roasted chicken, roasted vegetables
Monday: Leftovers with roasted chicken
Tuesday: Fish Tacos with Spicy Slaw (from Everyday Paleo Family Cookbook)
Wednesday: turkey meat sauce with zucchini noodles
Thursday: Bacon and Sweet Potato Chili with Roasted Broccoli
Friday: dining out
Saturday: salmon with mango salsa
Are you a meal planner? Or do you wing it from day to day? Do you have any reliable dishes that you can throw together in a pinch?