Great 4 mile run today

by Lori and Michelle on September 9, 2009

Hello everyone,

It’s Lori here well just got back from having a great 4 mile run today at the gym.But first I started my day with some Twin Cakes Bakery raw power granola with some hemp milk (not raw). Hey, I did not have time to make any raw hemp milk. I had some granola in the freezer that needed to be eaten and decided to push my green smoothie to have later in the day.

Not a bad way to start hump day!

Not a bad way to start hump day! I do not like a lot of milk in my granola so I just did a splash or two.

We call this our power granola because it is packed with great powerful ingredients like goji berries, millet, quinoa, buckwheat, yacon, cinnamon, apple, agave nectar, dates, pumpkin seeds, sunflower seeds and almonds. A little bit of everything! I felt this would be a great thing to eat before my 4 mile run today. I ate this about 2 hours before my run.

I also treated myself to one of our raw brownies: though I did cut it in half and just had half! I just needed a little extra boost to get going.

Warning: This are very additicting. But a great alternative to wheat filled and sugar filled brownies. These are more satisfying even just have half!

Warning: This is very addicting. But a great alternative to wheat filled and sugar filled brownies. These are more satisfying even just have half of it will satisfy any chocolate craving with no GUILT!

I decided I was going to do at least 4 miles today and try doing a 3:1. That is what my sisters and I plan to do for our marathon. Run 3 minutes and walk 1 minute. Our first marathon we did a 2:1. I talked about my first marathon here.  We feel this so far has worked out best for all of us. Now I know everyone is different so do what is best for you and your running style! Though if you are up to trying something different give it a try. I enjoy it because you can really focus on those 3 minutes of running. Making sure your form is good and really give it your all. Than it is time for a quick break to drink water or wipe the sweat of your face! LOL. And than the process starts all over again.

Wearing my new Livestrong tank.... love the color yellow! And Lance of course!

Wearing my new Livestrong tank.... love the color yellow! And Lance of course!

3:1 Work out:

3 minutes @ 6.0

1 minute @ 5.0

- did this 3x

next 3 minutes @6.1

1 minute @5.0

-did this 3x

next 3 minutes @6.1

1 minutes @5.0

-did this 3x

next 3 minutes @6.2

1 minutes @5.0

-did this 3x

next 3 minutes @6.3

1 minute @5.0

-did this only 2 x

This put me at 43 minutes and 4.2 miles. Than  I started my cool down.

Overall I felt great and finished strong. From mile 2 to mile 3 was my hardest and not sure why? Usually once I hit 2 miles my legs are warmed up and ready to do. But not today, it took extra mental motivation to get through but I did. And thanks to the music from Lady Gaga! It is amazing how music can really help or break your workout. Michelle plans on doing a post this weekend about music. Why it is important on what type of music you listen to before and during a workout. And how music can really influence your behavior. So stayed tuned for that! She is really good with music!

Post-work out juice:

That is 16oz of pure juice baby! Perfect for after running! Full of the nutrients I need to replenish my body.

That is 16oz of pure juice baby! Perfect for after running! Full of the nutrients I need to replenish my body.

I haven’t juiced in a few days one because I did not have the time and second I did not have much on hand to juice. But today I did and treated myself to a delicious juice. Today it was filled with apples, celery, carrots, kale, and ginger!

Twin Question: Do you have a go-to song that really pumps you up and gets you going? Do you have a favorite running song that moves you? Or do you not like listening to music while working out?

Till next time,

Lori

The Raw Twins

L&M

{ 2 comments… read them below or add one }

erica September 9, 2009 at 2:00 pm

mmm, the brownie AND the juice is making me salivate. pure raw goodness right there!

Reply

Davy September 10, 2009 at 12:59 pm

Oh wow, I’ve got to find the recipe for raw brownies!!!!! Looks good!

Reply

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