5K Update

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Hi Everyone,

This is just a quick post-race update from last night. My goal was to improve the time I got on my last 5K, and I was able to improve by 39 seconds!

It was very different running a race at night. Part of the pathway was lit by tiki torches, which looked great, but when you are breathing heavily you definitely notice the smoke. There were about 400 people at the race. I finished 5th in my age group (20-29).

Of course Jesse took home another trophy. Jesse’s highschool and college running coaches both ran in the race. So I started the race with his college coach, and finished it with his high school coach.

Jesse always finishes the race and then waits for me, and cheers me on and motivates me to give it the final push to the end of the race. When we do our normal runs I sometimes throw in a surprise sprint to the house. I have never managed to beat him yet, although it was closer than ever last Monday night. As he ran up, he told me “push like you’re racing me to the car!” and his coach said “Come on Melissa!” So I gave it a nice hard sprint to the finish line. They were both great motivators. 🙂

My final time was 23 minutes and 16 seconds. I wonder how much time I can shave off of my next race!

Melissa

Filling Green Endurance Smoothie

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Hi Everyone,

Today I am sharing another smoothie recipe. I have been on smoothie bender. 🙂

I switch up the ingredients a little bit from day to day, but I have been having some variation of this smoothie every day for the past week or so. Usually I have it for breakfast or for a snack.

I show the process in the video, but I am also posting the recipe below. Just a few more hours until my 5K. It’s my first evening race, and I am pretty excited about it!

Enjoy,
Melissa

Ingredients:
1 Frozen Banana (sometimes I use 1 sliced pear instead, but I was out of pears)
10 red grapes
1 slice of avocado (about 1/4 of the avocado)
2 1/2 to 3 cups Spinach
1 Tablespoon Natural Creamy Peanut Butter (I used Smuckers)
1/2 cup 0% Plain Greek Yogurt (or vanilla if you like it sweeter)
1 cup unsweetened Coconut Milk (I used So Delicious, 40 calories) or Almond Milk

Makes 2 Large Servings.

Nutrition (per serving)
Calories: 213
Carbs: 26 g.
Fat: 9 g.
Protein: 10 g.
Fiber: 5 g.

PS I shared some new photos on my facebook page! Be sure to check them out.

Target: Tummy Tightening

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Hi Everyone,

I was joined by a special guest again today. Our guest is Michael Prest. You can follow him on twitter here.

Mike is training for an NPC Body Building Competition and is currently lifting 5X per week. Mike worked legs yesterday so we focused on abs today. We did plenty of cardio based moves to help burn fat, and strengthening/toning exercises for your entire core.

Mike started using my weight to do bicep curls, so I decided to try it out (as you can see in the second picture above). I was able to do a few curls with 65 pounds. Mike made it look much easier than it really was!

I hope you guys enjoy! There will be a new workout tomorrow so be sure to check back. Tomorrow is going to be an exciting day for me. I’m doing a photo shoot with Jeff Zoet, which should be pretty great.

See you guys in the morning!

Melissa

Beginner: 10 reps, timed 30 seconds
Intermediate: 15 reps, timed 45 seconds
Advanced: 20 reps, timed 60 seconds

1. High Knees (timed)
2. V-Up
3. Mountain Climber (timed)
4. Oblique Hip Drop Twist (right)
5. Oblique Hip Drop Twist (left)
6. Superman
7. Weighted Oblique Drop (right)
8. Weighted Oblique Drop (left)
9. Frogger
10. Heel Tap Abs
11. Dive Bomber
12. Cheek to Cheek Plank

I Don’t Want To! Getting Motivated to Workout

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Hi Everyone,

You may have noticed that I love working out (200+ youtube videos of different workouts may have tipped you off!) So maybe it will surprise you that there are days when it’s really difficult for me to get motivated to start my workout.

This weekend I was completely and utterly exhausted. I felt like a slug, and kept falling asleep anytime I would lay down. I knew that if I worked out I would have more energy, but getting to that point felt impossible.

Saturday I took the day off, thinking that I clearly needed some rest. I am a firm believer that you need to listen to what your body is trying to tell you. Too often there is a disconnect from the mind and the body. I believe this disconnect leads to illness, exhaustion, over/under eating, and a variety of other negative problems.

Sunday I woke feeling tired again. Coffee didn’t perk me up, and again I was so tired that I was falling asleep during the day. My cell phone was on the edge of the bed, so I laid down to check my messages, and I fell asleep!

I know that after I work out I am more energized, more positive, and happier. I kept telling myself that, but the exhaustion was overwhelming. So I used my blog to motivate me. I went upstairs, and got changed, ready to film a new workout. As soon as I got downstairs Jesse got a call from his brother, and he needed to head over there. I could have used that as an excuse. “Jesse can’t film me. I’m tired anyway. I might as well take another day off.”

Instead I decided to get on the treadmill and run. When I started I made sure to mentally check in with myself to see how I was feeling. As I finally got moving I felt all of the energy that had been blocked up inside of me start to flow again. The sluggishness went away and I felt great. I ended up doing the Treadmill Workout that I shared here. I felt amazing, and my only regret was that I didn’t do my workout earlier so I could have had more energy to enjoy the rest of my day.

Use whatever motivation you have to get started. Listen to your body. If you’re not feeling well, and working out makes you feel worse that day maybe it’s time to take a day off. Or check out one of my quick workouts: 8 Minute Cardio Fat Stripper, 8 Minute Ab Workout, 10 Minute Total Core Toner, 15 Minute HIIT or Cardio 15 Minute High Intensity. Or you can choose to do a yoga flow.

Remember, sometimes you feel better after you workout, and it’s worth the effort of getting started. Do you have any tips or motivations that work for you?

Melissa

Monday Fat Melt Down Real Time Workout

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Hi Everyone,

This was my workout today. I also posted about my Treadmill Workout that I did yesterday. It was different than my normal runs, and I enjoyed it. Today I am going to do an easy outdoor run with Jesse.

Today’s workout is a great full body routine. My body was a bit more tired than I expected!

This weekend it was really hard for me to get motivated, so I will be blogging about that. Lack of motivation, and tiredness can be a total workout killer. So I will share with you guys some of the ways that I get through that.

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Low Jacks
2. Lunge Kicks (right)
3. Lunge Kicks (left)
4. Leg Lift/Hip Lift
5. Side Plank Reach (right)
6. Side Plank Reach (left)
7. Leg Circles (right)
8. Leg Circles (left)
9. Down Dog Push-up
10. Plie Squat
11. Plie Pulse on Toes

Treadmill Workout Breakdown

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Hi Everyone,

Yesterday I planned on filming a video, but Jesse had to go over to his brother’s house so I switched up my plan, and did a treadmill workout instead.

I alternated my speed throughout the workout. I went through this twice, so my running time was 40 minutes. I also did a 5 minute cool down, walking on the treadmill after completing this workout.

This workout ranges from a 12 min/mile pace to a 6:40 min/mile pace, you increase by .5 on the treadmill each minute. You can adjust this workout for your own level to make it faster or slower. You can even adjust the length of the intervals, so that you start out doing 30 seconds at each pace, and build up to 60 seconds.

The chart below shows the breakdown that I used.

Treadmill Workout

Repeat

I filmed a new workout today, so that will be posted shortly! As with any workout, be sure that you are working to your own level. Going faster than your body can handle will not benefit you. The best path is to slowly build up your level of endurance. As long as you are working at your bodies optimal level you are getting great benefits and increasing your level of fitness.

Have a great day!

Melissa

Arms and Abs Home Workout

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Hi Everyone!

Tonight I was joined by a very special guest, my brother, Matt. This was his first time working out with me, and he did a great job! Now all of my siblings have joined me for workouts. Kristen was in the Sister’s Home Workout and Jessica joined me twice for Love Handle Loser Part 2 and the Strong Sister Workout

I think it’s a wonderful blessing to be able to create a healthy lifestyle with my family. They have all impressed me with their strength and willingness to try new things.

Jessica, Kristen, Me, and Matt

This is a tough workout, so I hope you enjoy it. 🙂

Have a great night,
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. High Knees
2. Frogger
3. Temple Tap Abs
4. Ninja Jumps
5. Spiderman Pushups
6. Oblique V-Up (right)
7. Oblique V-Up (left)
8. Mountain Climber
9. Romanian Deadlifts
10. Burpee

Bonus:
1. Hanging Leg Raise
2. Decline Pushup with Ab Pull on Stability Ball

Improve Your Rear View Workout Real Time: Melissa Bender

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Hi Everyone,

Today I focused on working my glutes. I did some research yesterday, and I incorporated the exercises that were proven to be most effective at activating all of the muscles that make up your butt. The number one, BEST, exercise for your butt is the one legged squat. It’s tough, but I show some variations in the video.

This workout was actually harder than I thought it was going to be. I planned on going through it 3 times, but I only went through twice (at 20 reps per exercise). This workout is my new favorite butt workout. 🙂 It will help lift, and shape your bum and thighs.

I hope you guys enjoy the workout!
Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. 1 Leg Squat (right)
2. 1 Leg Squat (left)
3. Plie Squat (with or without weight)
4. Step Up (right)
5. Step Up (left)
6. Plie Jump (with or without weight)
7. Warrior 3 Crunch
8. Heel Press/Extension (right)
9. Heel Press/Extension (left)
10. Pendulum Squat
11. Romanian Deadlift
12. Weighted Squat

Repeat 2X

Running: My Workout for Today and Weekly Mileage: Melissa Bender

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Hi Everyone,

This video is actually from yesterday. I had some issues with the domain name transition for my blog last night so I didn’t get to post it until today. That means that the glute workout I mentioned in the video will be up today! I just finished filming it, and it had me dripping sweat. It was actually tougher than I anticipated.

Yesterday I ended up running 6.5 Miles in 56 minutes. It was a comfortable pace for me. If you didn’t read Running Made Me Cry about how I built up and became a runner check it out.

I have been building up my running mileage to increase my endurance, and incorporating some short hill sprints into my runs.

Last week (7/29 through 8/4) I ran a total of 30.9 miles.

Sunday: 7 Miles (62:06 minutes)
Monday: 6 Miles (58 minutes)
Tuesday: Fat Burn Body Sculpt Workout that incorporated 3 Miles on the Treadmill
Wednesday: 3.5 Mile Easy
Thursday: 3.1 Miles Treadmill (22:55 minutes)
Friday: 4.75 Miles (44:42 minutes)
Saturday: 3.56 Miles (29 Minutes)

Note: Saturday should have been my off day, but I got bored and was feeling great so I went for a run. Typically it is good to take 1-2 rest days per week, but the most important thing is listening to your body. I have already taken one day off of running this week.

Also, as you build it is best to increase your weekly mileage by 10% maximum. So if you are running 15 miles per week you can add 1.5 miles the next week. You have a bit more leeway when you first start running, and can build a bit more quickly, but this is a good rule to follow.

Low-Cal Pumpkin Spice Muffins: Only TWO Ingredients

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Hi Everyone,

I made low calorie pumpkin spice muffins yesterday and got great reviews from my husband and his friends! The recipe is simple, and only calls for two ingredients. I have been seeing this posted all over Pinterest so I decided to give it a try.

These muffins are delicious, and only have 180 calories each. This recipe makes 12 muffins. To give you a comparison a Dunkin’ Donuts Pumpkin Muffin has 600 calories. Starbucks Pumpkin Cream Cheese muffin has 420 calories and Panera Bread Pumpkin Muffins have 590 calories.

You can use a different flavor of cake mix if you prefer. Next time I may use Devil’s Food Cake, because I think it will be delicious.

Enjoy!

Melissa

Ingredients:

1 Box of Cake Mix (I used Duncan Hines Spice Cake)

1 15 oz Can Pure Pumpkin

Pre-heat over to 350 Degrees

Combine Ingredients in a bowl.

Stir/Beat until well combined. The mix will be nice and thick.

I use re-useable cupcake/muffin liners when I bake, and no butter or spray coating is necessary. Fill Muffin cups about 3/4 as pictured. For smaller muffins use less mix.

Bake 20-25 Minutes at 350 Degrees. Remove from oven when you can insert a toothpick and it comes out clean. Enjoy! These are delicious hot or cold.

Sculpt Your Body Home Workout: Melissa Bender

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Hi Everyone,

This was my workout today. I went through the entire routine 3 times. I didn’t time the first one because I was doing it on video, and taking my time explaining the movements. My second time through it took me 14 minutes and 49 seconds. My third time through was actually the fastest at 13 minutes and 23 seconds.

I focused on moving as quickly as I could from each exercise to the next while maintaining proper form. By the time I got through all three rounds I felt like I had gone for a hard run. I was covered in sweat, and I felt like I got a nice intense workout.

I also did a bonus round as soon as I was done filming this workout. Check that out here: Bonus Round

I am trying out some new healthy recipes tonight so be sure to check back for that as well.

Enjoy the workout!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Table Crunch (right)
2. Table Crunch (left)
3. Lunge Lift (right)
4. Lunge Lift (left)
5. Frog Pushup
6. Leg Lift/Hip Lift/V-Up
7. Super Swim
8. Side Plank Drop (right)
9. Side Plank Drop (left)
10. Squat Jump

Bonus Round Dip Station and Weights: Melissa Bender

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Hi Everyone!

I did a great full body workout today. This is the bonus round of the workout. This one uses some weights, and my dip station. There is a list to the right side of this page that says “Equipment I May Use” that has links to products like the dip station on amazon for those of you who are interested.

I went through this portion of the workout once. I will be repeating this one two more times this evening before my shower. I like to do any workouts with weights while someone else is around in case I were to have some type of an issue and need help. Jesse headed out for his run immediately after filming me, and I went through the additional rounds of my workout.

Enjoy the workout. This was the main portion of my workout: Sculpt Your Body Home Workout

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Tick Tock Abs
2. Split Squat (right)
3. Split Squat (left)
4. Reverse Pushup with Kick
5. Weighted Squat

Tough Body Toning Workout Real Time: Melissa Bender

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Hi Everyone,

I did this workout last night. It is a tough full body workout. I was sweating like crazy, but I woke up feeling great this morning.

The entire workout took me 24 minutes to complete. I went through it one time and then went for a 4.75 mile run at an easy pace with Jesse. If you don’t want to run you can always substitute any of the cardio workouts. Or you can go through the entire workout a second time.

I hope everyone is having a wonderful start to the weekend!

I will see you later,

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Jumping Jacks
2. V-Up Burpee
3. Squat Jacks
4. Mountain Climber
5. Lunge Reach (right)
6. Lunge Reach )left)
7. Moon Goddess
8. 3 Part Abs
9. Leg Lift Abs with Hand Press
10. Warrior Deadlift (right) (I used 75 pounds)
11. Warrior Deadlift (left)
12. Weighted Squat
13. Decline Pushup with Knee
14. Jump Kick (right)
15. Jump Kick (left)

Easy Run Day/Jesse in the Hall of Fame

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Hi Everyone,

This video is actually from two days ago! I went to charge my camera for today’s workout and realized that I hadn’t uploaded this.

If you follow me on my facebook page or twitter you probably already know this, but I am super excited so I am going to share this again!

Jesse got a call on Wednesday from a representative from Point Park University to let him know that he is being inducted into Point Park’s hall of fame for all of his running accomplishments. He was the captain of the cross country team and set many running records.

This is a picture of Jesse winning a race in college. As you can see no one else was even close to him. The picture below is of Jesse winning a race when we were on vacation last summer. He is an inspiration to me, and his accomplishments are a great motivator for me to keep working on my running and fitness.

There will be a brand new workout video later today so check back!

Melissa

Easy No-Bake Energy Ball

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Hi Everyone,

This is a super simple recipe that I found on pinterest. You can check out the original recipe here: Riches To Rags by Dori Of course I modified it a bit (I haven’t met a recipe yet that I haven’t altered), but it’s delicious and quick. I have made these three times, and each time I have done it a little bit differently based on what I have in my kitchen at the time.

Jesse has been obsessed with these, and they are a great energy snack pre or post run. I made them today to share with my yoga class, and I thought it would be nice to share on my blog as well.

There will be a new workout later this evening. So be sure to check back. In the mean time enjoy!

Melissa

Ingredients (makes 20 balls):

1 Cup Dry Old Fashioned Oatmeal
1 Cup Dried Cranberries or other dried fruit
1/2 cup dark chocolate chips ( I actually used about 1/4 cup dark chocolate chips, a tablespoon of sesame seeds, and the rest trail mix for this batch)
1/2 cup ground flax seed
1/3 cup honey
1/2 cup Natural Creamy Peanut Butter
1 teaspoon vanilla extract

I combined all of the dry ingredients, then added the peanut butter and stirred. Add the honey, continue stirring. Add the vanilla and stir until all of the ingredients are coated.

Chill for 20-30 Minutes, roll into balls, and serve or store in an air tight container.

I actually rolled the balls before chilling them, but that was much more difficult (and messy). Enjoy! These make a really delicious snack!

Fat Burn Body Sculpt

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Hi Everyone!

This was my workout from last night. It is a super sweaty workout, that mixes cardio with body shaping. I alternated 20 reps of 5 different exercises with 1 mile on the treadmill. If you don’t have a treadmill you can do this workout as your cardio: 8 Minute Cardio Fat Stripper or you can jump rope, speed walk, or do high knees.

As I mentioned in my post Running Made Me Cry…How I Became a Runner I want to improve my 5K time so I am running some extra miles and adding in some quicker paces.

I really enjoyed this workout. It was a nice challenge, that got me super sweaty. It was a nice challenge.

I hope you guys have a great day!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Step Up (right)
2. Step Up (left)
3. Hip Lift
4. V-Up
5. Cheek to Cheek Plank

Run 1 Mile or 8 Minute Cardio Fat Stripper

1. Hydrant (right)
2. Hydrant (left)
3. Squat
4. Bicycle
5. Walking Pushups

Run 1 Mile or Cardio

1. Standing Side Crunch (right)
2. Standing Side Crunch (left)
3. Tricep Dip
4. Superman Twist
5. Forward Fold Lift

Run 1 Mile or Cardio

Apple Omelet: Healthy and Delicious!

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Hi Everyone,

This omelet is amazing!!! Jesse came up with this delicious concoction, and it was the best omelet I have ever had. I never would have thought to put apple’s in an omelet, but you should try it. 🙂

Nutrition Info (One Omelet as prepared in the picture above):

Calories: 293

Carbs: 12 g.

Fat: 17 g.

Protein: 24 g.

Fiber: 2 g.

You can make this recipe lower calorie by substituting egg whites.

Ingredients:

3 Large Eggs

1 Cup Raw Baby Spinach

1/4 Granny Smith Apple Sliced

Happy Farms 25 Calorie Light Spreadable Cheese wedge (or cream cheese/other cheese of choice)

1 Tablespoon Milk of choice

2 capfuls of Lemon Juice

Pepper (if desired)

Pre-heat your non-stick saute pan over medium heat. Lightly whisk together eggs, milk, and lemon juice. Pour mixture into pre-heated pan.

Cook eggs through, flipping once.

Add all of the other ingredients across the center of the eggs. Jesse cut up the cheese and put that in first so it would melt a bit.

Use your spatula to fold over one side of the omelet, and close the fillings inside. Transfer onto your plate, and garnish with apple slices.

This is delicious! I really hope you enjoy it as much as we did!

23 Minute Yoga Fitness Flow

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Hi Everyone,

This was my workout for the evening. I did a slow long run with Jesse this morning (six miles). If you haven’t read about my running progression yet check it out: Running Made Me Cry…How I Became a Runner In that post I also shared my running schedule from last week.

I also posted a new recipe for Summer Squash Whole Wheat Pasta which I have been completely obsessed with lately! It’s so delicious, and full of veggies.

Tonight’s video is a quick yoga flow that will stretch and work your whole body. I paid a bit of extra attention to hip flexor stretches in this video. Tight hip flexors can cause a whole host of problems, including improper alignment of your back, which leads to that lower tummy pouch so many women are fighting against.

Problems related to tight hip flexors aren’t just cosmetic. It can cause low back pain and hip injuries.

Enjoy the video and the yoga flow. I will see you tomorrow with a new video.

Melissa

Summer Squash Whole Wheat Pasta Recipe

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Hi Everyone,

I have been obsessed with this pasta. I ate it for breakfast yesterday, and as a snack just now. I like it hot or cold. It’s delicious, flavorful, and healthy. Squash has a ton of health benefits, and is low in calories. It also helps you to feel full longer due to it’s high water content.

This recipe has squash, zucchini, and spinach, so it’s loaded in vegetables. You can keep it meat free and have a healthy vegetarian meal, or you can add chicken. I stopped at my local farmers market to get some local produce at great prices.

This meal is simple, healthy and quick, my favorite combination!

Enjoy,

Melissa

Nutrition Info (based on 5 servings without chicken):

Calories: 312

Carbs: 57

Fat: 6 grams

Protein: 10 grams

Fiber: 9 grams

Ingredients (Serves 5-6):

1 Teaspoon Extra Virgin Olive Oil

Minced Garlic

Italian Seasoning

1 small to medium Zucchini

1 small to medium yellow Squash

2 1/2 cups of Spinach

1 Jar Sauce of your Choice (I used Grandessa Tomato Basil Sauce)

4 Cups of Whole Wheat Pasta of your Choice (I mixed bow tie and rotini)

Optional: cooked chicken, cut into small strips or cubes

As you cook the sauce, boil water, and cook the pasta at the same time. By the time the pasta is ready the sauce and vegetables will be done.

Warm olive oil in pan, add a touch of minced garlic, squash and zucchini. Sprinkle a bit of Italian Seasoning over your vegetables. Cook over medium heat until vegetables start to soften.

Add sauce to the vegetables and continue to cook on low, allowing the vegetables to soften further.

Add Spinach and continue to cook on low until spinach wilts. To speed up this process you can cover the pan. Be sure to stir to ensure sauce is heated evenly. You can add cooked chicken at this point if you desire.

Follow the cooking directions for your pasta, and strain when ready. Add pasta to the sauce and vegetable mixture. Stir until pasta is evenly coated.

Serve and enjoy!

P.S. Squash is easy to grow! If you enjoy it you should consider planting some. 🙂

Running Made Me Cry….How I became a Runner

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When I first started running it really did make me cry. And whine. And complain. And shoot threatening looks at Jesse when he made me run up long hills. And tell him he was evil.

When I first started running I thought it was going to be easy. I had run casually in high school. I had been the captain/member of a dance team for five years. I was “fit.” When I started running again I was working as a Flight Attendant. I had stopped dancing about 8 months earlier because my schedule was impossible to maintain with performances.

So when I stepped out the door, and decided to do a three mile run I expected to do that without any problems. Oh boy, was I in for a shocker! I made it approximately 4 blocks before I took a walking break. I ran/walked for 2 miles, and I was absolutely irate that I couldn’t complete the run the way I expected to.

My husband, Jesse, is a runner. He can run an 8K in the same time I can run a 5K. He set all of the running records at the university where we got our undergrad degrees, and they have a giant picture of him hanging up in the lobby (see picture below). He get’s embarrassed when I tell people that, but I’m proud of him. He is in our University’s Athletic Hall of Fame for his running accomplishments.

To be honest, pure stubbornness got me through the initial start of running. I set lots of mini goals along the way. My first goal was to get 1 block further before I had to walk, with my “long term” goal being able to go one mile without walking. I kept using the same running route so I could clearly see my progress. Every time I got an extra block without walking I felt successful. It didn’t take long until I was able to make it one mile without stopping.

My second goal was to be able to run for 20 minutes without walking. Once I accomplished that I built up to running 30 minutes without stopping. These mini goals made me feel like a successful runner. I didn’t need to compare myself to anyone else. I just had to focus on improving my own performance.

Now I have run three 5K races, won one trophy and placed in the top four female finishers overall at a race. I went out yesterday and ran 7 miles, and felt like I could do 7 more without a problem. Did I become a runner over night? No. It took a lot of hard work and building. Running started as something I dreaded, and only did because I was unwilling to accept that I “couldn’t” do it. Somewhere in the process it became something that I enjoy. It relieves stress, and I want to get better at it. Up to this point I have not done any speed work, because I enjoy running at a comfortable pace, for a long period of time. Running fast hasn’t really been my thing. I want to improve my 5K time, so that is going to change.

This was my running schedule last week:

Saturday 7/14: 5K Race 23 minutes and 55 seconds.

Sunday 7/15: Treadmill 5K 23 minutes and 29 seconds. Followed by a running/walking cool down for another 1.7 miles.

Monday: 3.5 Mile easy run at a light pace for 34 minutes.

Tuesday: Threshold run. 3.5 Miles alternating 5 minutes at light pace, with 5 minutes at moderate pace for 30 Minutes and 49 seconds.

Wednesday: 3.2 Mile easy run at a light pace, 30 minutes.

Thursday: Off.

Friday: 6 Mile Run at an easy pace for 55 minutes.

Saturday: Off.

Sunday: 7 Mile Run at an easy pace for 62 minutes, and 6 seconds.

I am building my mileage, and will be adding some speed work in the hopes of improving my 5K time. Jesse says that at my current level of fitness I should be able to do 21 minute 5Ks. Thus far I have been completely content to find a comfortable pace and stick to it. If it doesn’t challenge you, it doesn’t change you, so it’s time for a change and a new challenge.

If you have any tried and true techniques for improving your 5K time feel free to share them!

Melissa

Bender Fitness

Fitness Should Be Free

5K Update

Filling Green Endurance Smoothie

Target: Tummy Tightening

I Don’t Want To! Getting Motivated to Workout

Monday Fat Melt Down Real Time Workout

Treadmill Workout Breakdown

Arms and Abs Home Workout

Improve Your Rear View Workout Real Time: Melissa Bender

Running: My Workout for Today and Weekly Mileage: Melissa Bender

Low-Cal Pumpkin Spice Muffins: Only TWO Ingredients

Sculpt Your Body Home Workout: Melissa Bender

Bonus Round Dip Station and Weights: Melissa Bender

Tough Body Toning Workout Real Time: Melissa Bender

Easy Run Day/Jesse in the Hall of Fame

Easy No-Bake Energy Ball

Fat Burn Body Sculpt

Apple Omelet: Healthy and Delicious!

23 Minute Yoga Fitness Flow

Summer Squash Whole Wheat Pasta Recipe

Running Made Me Cry….How I became a Runner