2017 – Weekly Meals and Workouts 10 + Half Marathon Training Plan

It’s Monday everyone and the 4th of July is tomorrow! I hope you guys are enjoying the holiday weekend. I worked today but I have tomorrow off. Enjoy time with your family and friends. Also, enjoy all the good food! Don’t restrict yourself. 🙂

Anyway, I wanted this post to be about my training and meals. Here is my half marathon training plan.

2017 Urban Cow Half Marathon Training Plan 20170702

As you can see, I still want to incorporate strength training into my half marathon plan. There are probably better ways to do this (doing my runs and strength training on separate days) but I will see how this works. It worked out with my 10k training. Hopefully, it will work out with the half marathon as well. My goal is to get under 2 hours for this half! As an FYI, this plan will probably change as time goes on. It’ll depend on how I feel.

So, I guess you guys are wondering how my meals will look like. Well, here it is:


Breakfasts – some sort of breakfast sandwich w/ coffee

Lunches- kung pao chicken w/ brown rice OR WW Pesto Pasta

Dinners- Brown Rice, veggies, some sort of protein OR out to eat (date nights!)

Snacks – Clif Z Bars, roasted chickpeas, apples, dark chocolate covered almonds, strawberries, etc. (whatever is around the house)

So, that is it for now. I will be posting more about sports nutrition related topics later on. It’ll be helpful to you guys and help me stay on track as well.

What is your plan for the week? 

How do you plan on celebrating the 4th of July?

Any suggestions on how I can improve my training plan? 


2017 – Fitness Friday 21 (on a Sunday) + Women’s Fitness Festival Recap

Happy Sunday everyone. How are you guys doing today? I’m doing alright, thank you very much. I forgot to post my plan and recap this past week (I’ve been too busy). It’s too late to post the plan now, since I am now planning for next week. I will still have my run recap here. But first, here were my workouts this past week. I haven’t ran since my 10k and boy, my legs were sore a few days after the run. I had pushed myself hard to get the PR.

Fitness Friday 6-9-17

So, to begin with, the race was cooler than last year. And, it was cooler than the Capital City Classic I did a few weeks ago. It was actually a little breezy and a little chilly. It was not freezing though. I arrived there with mi novio and waited for my friends Julie and Gabby to arrive. Apparently, 4,000 women signed up for the race! #Girlpower

Anyway, the start line was so crowded and I was so nervous for the race to start. I had gone to use the bathroom before heading to the start line and couldn’t find my friends after using the bathroom. So many people!  I found a random place in the start line and waited for the race to start. I had to maneuver my way through the crowd the first couple minutes since everyone was going a different pace. I saw one of my friends and said hi. Then, I went along with my pace to try to get a PR.

The run went though downtown and it was pretty nice. At mile one, next to a water station, this older man was sitting there in his wheelchair with a rose, waiting for his beloved to run by. It was so sweet!  I use the RunKeeper App on my phone whenever I do runs so that I can get an idea of what my pace is. I should get a Garmin watch or something but it’s pricey. I was surprised by the first mile that my pace was at 9:03. I only expected at 10 minute mile pace, not faster.

I was getting a little tired after the 5k mark but I kept going. I liked how the race went by a park and the state capital. I work in the area so I am familiar with the area. I was so tempted to walk once I hit the 5k mark. But I knew that it would slow down my pace. Plus, I was afraid I would stop a lot more to walk if I did. I did eventually walk at the 5 mile mark to drink some water. I was getting thirsty at that point. It recharged me and I was able to run the last mile.

2017-06-04 10.19.52

I was so concentrated on getting a PR that I crossed the finish line and forgot to grab my medal. Don’t worry. I went back and got it. I was looking at my RunKeeper application quickly to see what time I was at right before turning towards the finish line. I saw that I could finish in under 58 minutes if I didn’t slow down. I usually don’t speed up towards the end of the finish line but I did this time. Plus, I smiled for the camera and gave a thumbs up! I was so happy for my strong finish.

I was so happy to get a PR. But, my toenail got bruised. I know, TMI. That is what happens in running sometimes. I did buy a pair of Brooks running shoes this week and I will be training in those for my half marathon. Anyway, my friend and I waited for another friend to finish. We all got PRs! We headed to the mimosa garden and got a mimosa. Delicious!

Well, that’s it for my race recap. Hope you guys had a great week of workouts.

How were your workouts last week? 

What is your favorite distance to run for races? 

2017 – Fitness Friday 19 (on a Saturday)

Happy Memorial Day weekend everyone. How are you guys doing today? I’m doing alright, thank you very much. It’s nice to have a long weekend. But, please do take the time to remember and honor those that have served.

So, back to what this post is supposed to be about. It’s about my workouts for the week. Like I mentioned on Sunday, I decided to run the Capital City Classic last minute. It was so warm that day but it was a good run. Plus, I did get a PR for a 10k run. I wish it was faster but that time will come. I’m surprised about that time, considering I broke my foot back in September. It does take time to get back to the level of fitness before I broke it.

Fitness Friday 5-26-17

My time was 1:05:17.  My goal is to eventually run it in under an hour.

I do want to buy some new running shoes and I have looked into different brands. If you guys have any suggestions, that would be great! I have looked into the Brooks brand and it seems like there have been good reviews about it.

How were your workouts this week? 

Do you guys have suggestions for good running shoes? 

My 5 K Training Plan

Happy Sunday everyone! It is almost 10 pm as I am typing this. However, I wanted to get my 5k plan posted before the end of the day. I may adjust it as time goes on.


I can’t believe that it’s been such a long time since I ran. I used to run half marathons and now, I have to train for a 5K. It makes me feel a little sad. Please be careful about not breaking any bones, everyone. It really sets you back on your fitness!

Anyway, I am also trying to incorporate my weight training along with running. We’ll see how that goes. I actually bought a blender/shaker bottle so that I can make my protein shakes for my after workout snack (when lifting). Sure, it is better to eat real food after working out. However, sometimes, people don’t have time. Other times, some people can’t really each much after working out. Protein helps aid in recovery after working out.

So, that is it for now. My Weekly Meals and Workouts post will be up tomorrow!

So, what is your plan for the week?

Do you run any races? Spartan, 10ks,etc? 

Fitness Friday 100 (on a Saturday)

Happy Saturday everyone. How are you guys doing today? I’m doing great, thank you very much. It is me and mi novio’s one year anniversary and we celebrated. He even bought me flowers. So sweet. =)

Anyway, that is not what this post is about. Here were my workouts this week.

Fitness Friday 1-15-16

My workouts weren’t bad this week.

On Sunday, mi novio and I decided to go for a walk after eating out at BJ’s Restaurant. I decided to do a workout DVD after.

2016-01-10 12.19.44

On Monday, I decided to do my assigned long run for the week since I did not do it on Sunday. I ran on the treadmill. Running on the treadmill is not as enjoyable as running outside. But with the weather being so random with the rain, I decided to run on the treadmill after work. I had to walk a few times but it wasn’t too bad. I have to build up my stamina.

On Tuesday, I decided to have a rest day.

On Wednesday, I ran 4 miles on the treadmill after work. It wasn’t too bad actually. My run was a lot better than last week (due to female issues). The ab workout killed me!

On Thursday, I ran 4 miles on the treadmill and did an ab workout before heading out to Red Robin for dinner with mi novio. I had intended Thursday to be my rest day but I wanted to work up an appetite before eating burgers and fries. My run went pretty well. I only stopped once but that was because I was debating how many miles to run. I decided to run more after walking for a minute. I had so much energy and I was feeling great.

On Friday, I rested. I just wanted to relax.

Today, I ran three miles outside and did an ab workout. I ran after spending time with mi novio. We went to Starbucks, ate pizza, and chilled. It was great. After our long date, I decided to run. It was still light outside and it wasn’t raining at 4 pm. However, it was windy! The run did not go so well but I am happy that I was able to run outside for once. It’s so much different than running on a treadmill.

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I wore my new sports jacket and tights that I bought from Victoria’s Secret during this outside 3 mile run. They were having a sale for buy a sports bra, get a free sports pants. Also, there was free shipping for orders over $100. I decided to take advantage of the deal and I am happy with what I bought. The clothes fit well and are super comfortable. They look nice on me.


That is it for now. I think my half marathon training is going great, considering I took a month off working out last month.

How were your workouts this week?