18 week Marathon Training for Newbies Like Myself! I loved this schedule...

Hal Higdon

Here is your Novice 2 training schedule. The below chart tells you what to do for each day for the 18 weeks leading to the marathon.

Marathon Training Schedule: Novice 2

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun
1	Rest	3 m run	5 m pace	3 m run	Rest	8	cross
2	Rest	3 m run	5 m run	3 m run	Rest	9	cross
3	Rest	3 m run	5 m pace	3 m run	Rest	6	cross
4	Rest	3 m run	6 m pace	3 m run	Rest	11	cross
5	Rest	3 m run	6 m run	3 m run	Rest	12	cross
6	Rest	3 m run	6 m pace	3 m run	Rest	9	cross
7	Rest	4 m run	7 m pace	4 m run	Rest	14	cross
8	Rest	4 m run	7 m run	4 m run	Rest	15	cross
9	Rest	4 m run	7 m pace	4 m run	Rest	Rest	Half Mar
10	Rest	4 m run	8 m pace	4 m run	Rest	17	cross
11	Rest	5 m run	8 m run	5 m run	Rest	18	cross
12	Rest	5 m run	8 m pace	5 m run	Rest	13	cross
13	Rest	5 m run	5 m pace	5 m run	Rest	19	cross
14	Rest	5 m run	8 m run	5 m run	Rest	12	cross
15	Rest	5 m run	5 m pace	5 m run	Rest	20	cross
16	Rest	5 m run	4 m pace	5 m run	Rest	12	cross
17	Rest	4 m run	3 m run	4 m run	Rest	8	cross
18	Rest	3 m run	2 m run	Rest	Rest	2 m run	Marathon

White Chicken Chili

Yummy White Chicken Chili! Great for a cool Fall evening meal...

1 Rotisserie Chicken, skin removed and shredded

3 cans of Northern beans or white beans

3 packets of McCormick White Chicken Chili mix

3 cans water

1 small can chopped green chile peppers

1 TBS of minced garlic

dash of chili powder and pepper if desired

Combine all in large soup pot and heat on medium until bubbling.

Top with lowfat cheese and lowfat sour cream!

Muscle Milk Light!

If you are tired of the Advant Edge Shakes (they are a bit watery and nasty I know!), try Muscle Milk Light! Both Chocolate and Vanilla are very good and have a much richer taste with just as much protein, less calories and no sugar!

Post Baby Workout Plan!

Not being able to run during the last third of my pregnancy was terrible! Mainly because that left me only being able to do the same old elliptical every day and I like variety. So needless to say, when I went for my 6 week check up, I was beyond relieved that I was able to get back to running outside again! I will say sticking with the workouts throughout pregnancy made for a much easier time getting back in shape after having Jackson. So even though I couldn't run after 6 months of being pregnant, sticking with the gym kept me in shape, so when I did get the ok to start back I was able to pick up where I left off and stretch my distance pretty quick. So here is my 7 day workout plan that I have followed pretty much every week now since about 5 weeks pp. (Each days workout comes out to roughly 60-70 min per day.)

Sunday: Elliptical 35min Weights 35min
Monday: Run 6 miles and abs
Tuesday: Elliptical and Weights 35min
Wednesday: Run 7-7.5 miles and abs
Thursday: Elliptical 35min and Weights 35min
Friday: Jillian Michaels 30 Day Shred Levels 1 and 3 and abs
Saturday: Run 7-8 miles and abs

*I recommend P90x ab ripper x (15min) 3x per wk which ever days or Jillians 6 week to six pack dvd for abs.

What I am loving to eat this week!

So vacation is over and about to start back to work this weekend, after an amazing maternity leave! I have gotten a ton of messages this week from old friends and even strangers asking about what I am eating here lately to get the baby weight off. So I thought I would share a few new things I have been eating to change this up and bit.

This week it is back to phase 1 for me! But I know eating the same thing every day gets old and boring. So this week I am starting my day with my coffee (with sweet and low and reg cream of course), and eating 2 eggs scrambled with 2% cheese, bell pepper and onion, salt and pepper with a turkey sausage patty to go with it. Yum! This will keep me filled up for hours and has less than 300 calories for all of it, even with the coffee.

For lunch this week, I am making turkey and ham roll ups using lean ham and turkey. I take the meat and a piece of the soft laughing cow cheese (garlic and herb), spread the cheese onto the meat, roll up and eat! It is very good. I eat a tomato and cucumber salad with vinaigrette to go with or maybe carrot sticks and celery with a light dressing.

My snack will of course be a low carb yogurt or protein shake.

And lastly dinner. Tonight I am making a spinach salad topped with cucumber, tomato, feta cheese, bacon pieces, a few almonds and steak with my parmesan vinaigrette dressing! So good and so feeling. You can get most of your daily vegetables in just by eating this!.

Dessert might be the new Coldstone Creamery light hot chocolate (from walmart) or a sugar free pudding. The new sweet temptation chocolate mouse is really good too.

These are just a few new suggestions from my original food list. And don't forget if you are just starting the diet or getting back on it after a break, you can expect a headache for a few days! It will subside I promise :)

South Beach Diet Friendly Chicken Nuggets with Almond Meal

South Beach Diet Friendly Chicken Nuggets with Almond Meal
(Makes two servings)

2 boneless, skinless chicken breasts
1-2 T olive oil (enough to generously coat the baking sheet)
1/2 cup almond meal
1 tsp. paprika (not smoked or hot)
1/2 tsp. poultry seasoning
salt and fresh ground black pepper to taste

Turn on the oven to 400F/205C. Brush a baking sheet liberally with olive oil and put the pan in the oven to heat as the oven preheats.

Trim all visible fat and tendons from chicken breasts, then cut each breast into 5 nugget pieces (or more if you have a very large breast.) Use a meal mallet or something heavy to pound the thicker nugget pieces so they're all the same thickness.

Combine the almond meal, paprika, poultry seasoning, salt, and pepper in a bowl, mixing together well. Dip each nugget piece into the almond meal mixture, pressing on with your fingers so it coats the chicken. Coat all the nuggets before you remove the baking sheet from the oven.

When all nuggets are coated, lay them on the hot baking sheet and cook 8-10 minutes, or until the side touching the pan is lightly browned. Remove pan from oven, turn nuggets, and bake 10-12 minutes more on the second side, until nuggets are lightly browned and cooked through. (Don't overcook.) Serve hot, with mustard or ranch dipping sauce if desired.

Baked Pesto Chicken

Baked Pesto Chicken
(Makes 4 servings)

4 boneless, skinless chicken breasts
salt and fresh ground black pepper for seasoning chicken
1/2 cup basil pesto
2 oz. (1/2 cup) grated low-fat mozzarella cheese

Preheat oven to 375F/190C. Trim all visible fat and tendons from chicken pieces, then cut each chicken breast lengthwise into 2 or 3 pieces. (I cut the larger ones into 3 strips and the smaller ones into 2 strips.)

Spray a 9" x 12" (or 8.5" X 12.5") baking dish with non-stick spray, then spread 1/4 cup basil pesto over the bottom of the dish. Lay chicken strips over the pesto, then spread 1/4 cup more basil pesto over the chicken.

Cover the baking dish with aluminum foil (or use a baking dish with a tight-fitting lid) and bake the chicken for 25-30 minutes, just until chicken is barely firm and cooked through. (Don't cook too much at this point, or the chicken will be overcooked by the time the cheese is melted and browned.)

When chicken is barely cooked through, remove foil and sprinkle chicken with 1/2 cup grated mozzarella cheese. Put dish back into the oven without foil and cook 5 minutes more, just until cheese is melted.