The Big White Farmhouse

intentional living, little by little

No.57: Workout Wednesday – Off-Season Exercise

two weeks of workout plans to do before racing season

My main fitness goal right now is to be a faster runner.  I ran a horribly disappointing performance at the 10K last month (don’t even get me started…) but after a bit of pouting, I’m ready to lace my sneakers again and get to work.  The tentative plan for 2018 is to run a half marathon in May and quite possibly go for the full marathon in November.  Maybe a 10K or two sprinkled in there too.  I won’t start officially training until the end of February, so I have a bunch of wiggle room to try new things this winter.  My focus is on good form, speed and getting as strong as I can…I’m looking at you, weak core! 

Below are my workouts from last week and what I plan to achieve in the next few days.  I always aim for five days a week, but life happens and I’ll settle for four good ones too.

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LAST WEEK

Monday // OFF DAY – I was still catching up from a week away
Tuesday // 3 miles, easy pace – I didn’t run at all while we were gone, so it felt good to get going again.  
Wednesday // “Swing Dance” kettlebell workout – The workout calls for three rounds, but I could only complete two.  I added a 400m walk in between sets, just to catch my breath.  My legs felt like jelly!

SWING DANCE
3 rounds as fast as good form allows
20 kettlebell swings
20 air squats
20 kettlebell swings
15 air squats
20 kettlebell swings
10 air squats
Thursday // OFF DAY – I was so sore from the day before.  Sign of a good workout!
Friday // 20 minute hill intervals on the treadmill – Stupidly, I thought this one would be a breeze.  Only 20 minutes with changes after every minute?  Easy peasy.  Uh, no.  I was dying and almost felt like I was going to throw up.  8% incline is no joke!
20 MINUTE TREADMILL HILL INTERVALS
0-1:00     5.0 at 0% incline
1-2:00     5.5 at 0% incline
2-3:00     5.0 at 2% incline
3-4:00     5.5 at 2% incline
4-5:00     5.0 at 4% incline
5-6:00     5.5 at 4% incline
6-7:00     5.0 at 6% incline
7-8:00     5.5 at 6% incline
8-9:00     4.5 at 8% incline
9-10:00    5.0 at 8% incline
10-11:00   4.0 at 0% incline
11-12:00   5.0 at 6% incline
12-13:00   5.7 at 6% incline
13-14:00   5.0 at 4% incline
14-15:00   6.0 at 4% incline
15-16:00   5.0 at 2% incline
16-17:00   6.5 at 2% incline
17-18:00   5.0 at 0% incline
18-19:00   7.0 at 0% incline
19-20:00   4.0 at 0% incline
Saturday // Kelli’s Abs and Upper Body Strength Training Workout (Fitness Blender) – 6 rounds of supersets, one arm movement paired with ab work.  I loved the arm portion and struggled through the abs.  After six pregnancies, my core is so weak!  Definitely need work in that department.    
Sunday // 4 miles “long” run – I like to get home from church, change into my sweatpants and stay that way ALL day, but I forced myself into my sneakers instead.  I watched an episode of Amazing Race on the treadmill.
THIS WEEK
Monday // OFF DAY  
Tuesday // 3.1 miles – This was supposed to be 3 miles at easy pace, which turned into a 3 mile progression run which turned into a “Hmm, I wonder if I can beat my 5K time?”    
Wednesday // Beginner Kettlebell workout – Mark has been using kettlebells and getting great results, so I’m jumping on the bandwagon too.

BEGINNER KETTLEBELLS
10 goblet squats
8 (each side) one-arm row
5 (each side) one-arm press
15 kettlebell swings
8 (each direction) shoulder halos
8 (each direction) hip halos
5 (each direction) around the leg pass
15 kettlebell swings
8 (each side) squat to press
15 kettlebell swings
Thursday // 3 miles, easy pace
Friday // 45 minutes of kickboxing (Chris Freytag) – I used to do this years ago and can’t wait to try it again.
Saturday // 5 mile long run – Hoping to get in the habit of doing my long run on Saturdays, so I can stay in my sweatpants on Sunday.
Sunday // OFF DAY

No.56: New Habits, Little by Little – Cooking at Home (November 2017)

“All great change in America begins at the dinner table.” – Ronald Reagan 

Month #5!  November was a month rich in birthday celebrations, anniversaries and meals with family in my favorite place, the real big white farmhouse in Maine.

Week 18 (cont.):
Wednesday, November 1: out for Chick-Fil-A after All Saints Day mass
Thursday, November 2: leftovers
Friday, November 3: five layer dip for the kids, Home Chef for date night (steak with horseradish-herb cream and potatoes presse)

Week 19:
Saturday, November 4: roasted chicken thighs with spinach-artichoke twice baked potatoes (we used milk and a little cheese, so not really #paleo)
Sunday, November 5: easy baked ziti and salad
Monday, November 6: leftovers
Tuesday, November 7: supreme nachos
Wednesday, November 8: one pot creamy tortellini and smoked sausage
Thursday, November 9: slow cooker honey garlic chicken and rice
Friday, November 10: USMC birthday! leftovers for the kids, Home Chef for date night (swiss fondue burger with onion jam and parsley fries), birthday cake

Week 20:
Saturday, November 11: brisket tacos
Sunday, November 12: cheesy brisket sandwiches
Monday, November 13: white chicken lasagna soup
Tuesday, November 14: frozen pizza because Mark worked late and Mama was tired
Wednesday, November 15: creamy parmesan chicken tortellini
Thursday, November 16: M’s birthday! he went out for burgers with Mark, the rest of us had leftovers
Friday, November 17: Italian meatball skillet with pasta

Week 21:
Saturday, November 18: Taco Bell drive-through after mass
Sunday, November 19: Maine vacation! American chop suey
Monday, November 20: frozen pizzas
Tuesday, November 21: tacos
Wednesday, November 22: pizza from a new local pizza place – delicious!
Thursday, November 23: Thanksgiving! turkey, stuffing, mashed potatoes, cranberry, rolls…and the pies…and the fudge…
Friday, November 24: Date night! steak for Mark and brisket tacos for me


Week 22:
Saturday, November 25: Panera on the drive home
Sunday, November 26: Our 12th Anniversary! we ended up scrounging around and all eating random things
Monday, November 27: tacos for the kids and steak, homemade french fries and Asian salad (a belated anniversary dinner) for us
Tuesday, November 28: pasta and homemade meat sauce
Wednesday, November 29: roasted chicken thighs and Asian salad
Thursday, November 30: J’s birthday! burgers and fries from our favorite local spot

No.55: Intentions for December

It’s beginning to look a little like Christmas around here!  We’re trying something new this year for Advent: today (on the first Sunday) we brought out the tree, but left it bare.  Then, the next two weeks, we’ll slowly start adding ornaments and garland, a little bit day by day.  On the fourth Sunday (and Christmas eve!), we’ll put the presents underneath.  Advent is all about preparation and anticipation and I think this will be a fun way to practice both.

INTENTIONS FOR DECEMBER:

  • Habit of the Month: Thanksgiving
  • stick with the Rooted in Hope journal (make a new morning habit!)
  • try to take a decent picture of the kids for Christmas cards
  • buy P’s needlepoint stocking
  • stick with December Daily
  • bake one new type of cookie
  • make a calm down glitter jar (100LT #59)
  • watch the Nutcracker (100LT #68)
  • make a popcorn garland for the Christmas tree (100LT #67)
  • wrap and read one book everyday during Advent (100LT #66)
  • reflect back on 2017 and jot down intentions for the new year
  • choose my One Little Word for 2018
  • slow down, unplug and enjoy this last month of the year

PREVIOUS INTENTIONS:

If you’re reading on your phone or in a reader, click through to see what I crossed off the list!
  • wrap picture books for Advent
  • start the Rooted in Hope journal
  • print out the kids sheets for Rooted in Hope (I decided to save paper and ink and just discuss the questions verbally with the kids)
  • try to take a decent picture of the kids for Christmas cards (no luck yet! I need to get on it)
  • decide on a gift for P’s first birthday (Much to the excitement of his brothers, we got him this.  He’ll be zipping around the house with TJ in no time)
  • buy P’s needlepoint stocking
  • get organized for December Daily (sort-of??  I have a feeling I’ll just be winging it)
  • slow down, unplug and enjoy Thanksgiving with family (our week in Maine was wonderful)

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What about you?  What’s on your to-do list for the next few weeks?

No.54: Our Farmhouse Schoolhouse in Photos (Week 14)

This post contains affiliate links. 

Another first at the house this week: in the middle of the night, Mark and I woke up to this crazy screaming sound.  Half asleep and disoriented, we couldn’t see anything through our window and were really creeped out.  A little research later and we think it was a fox!  (It sounds like this if you’re curious)  Always learning something new with this country life!

Notes and highlights:


THE SOLAR SYSTEM

+ We fit in a small review lesson on the solar system this week in M’s science.  He made a replica using a pre-painted solar system kit and practiced the planet’s order using a mnemonic: My Very Excellent Mother Just Served Us Nachos.  We also played a little planet trivia!


ADVENT SCHOOL

+ We are so excited for December and the change of pace.  We’re putting almost everything on hold (except for math, sorry kids) and diving deep into Advent.
+ Day 1: The kids each received a shiny new sketchbook.  The plan is that everyday, they will draw one of the illustrations in that day’s picture book as well as copy a part of the story (sentence or paragraph, depending on age).  Today’s book was Merry Christmas, Strega Nona and the little ones were especially into Strega Nona and Big Anthony.  We made puppets using this coloring page to reenact the story.  We also learned a little about Tomie dePaola and watched a few Youtube videos about him.  We especially loved this one and this one.

Current 1000 Books Project Total: 73/1000
Poetry Teatime Treat: cookie cake for J’s birthday


MOTHER CULTURE & SELF-CARE

+ Health: Running and weight training with kettlebells.  I’m using this “off-season” before half-marathon training to work on my speed and strengthen…well, everything.  Now to start eating cleaner too.
+ Reading: nothing…I need a good book to dive into!
+ Spiritual: Excited to start Rooted in Hope!  My spiritual life needs a little kickstart. 

+ Fun: After chatting with my cousins about home improvement during Thanksgiving, I’m dying to work on projects around our home!  We’re also really committed to our debt reduction goals, so I have to be creative.  I’ve been spending a little extra time on Swagbucks, using the search bar and even completing a few surveys.  The points add up quickly and I’ll be able to cash out for a Home Depot, Target, or Pottery Barn gift card soon.

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