From Couch to Half a Marathon in 14 weeks FULL plan

Today was the first ACTIVE day of our From Couch to Half a Marathon Challenge, this challenge actually starts with a Day of Rest, so it officially started yesterday... But you're still on time to jump right in and join us! I am excited to see how this challenge is already motivating people to get movin'!

Today I got new running shoes! Woohoo! Mine were a sad thing to look at... especially in the inside... so they were very necessary to be able to do this without injuries... If you need good running shoes this is the time! Before we get into the higher mileage of our challenge!

Today my friend Venessa (who has also accepted this challenge) posted this on my fb:

 Made me laugh but it's so true... It's interesting that sometimes we actually wait until "we feel good" to exercise... But ... if you haven't tried it yet... I promise you... You will never feel good enough to do it.. and you'll actually feel your best right after! I love the feeling of accomplishment I get when I get things done... "Good things happen when you don't give up"

It's easy to step off the treadmill, to snooze the alarm, to not go any further... But the reward and satisfaction you get when you push through is AMAZING... And a great booster for your next work out! 
  
... I am now going to share the FULL schedule here ... I hope you too will take the challenge (Remember you can start in a day that best works for you and your schedule)

WEEK 1

Tuesday – Rest

Wednesday – Run/Walk – 2 Miles

Thursday – Low Impact Cross Training 30 Minutes

Friday – Run/Walk – 2 Miles

Saturday – Rest

Sunday – Run/Walk 3 Miles

Monday – Walk 2 Miles

WEEK 2

Tuesday – Rest

Wednesday – Run/Walk 3 Miles + Strength Training for 20 minutes

Thursday – L.I. Cross Training 30 Minutes

Friday – Run/Walk 2 Miles

Saturday – Rest

Sunday – Run/Walk 3 Miles

Monday – Walk 2 Miles

WEEK 3

Tuesday – Rest

Wednesday – Run/Walk 3 Miles + Strength Training (20 Min.)

Thursday – L.I. Cross Training 30 Minutes

Friday – Run/Walk 2 Miles

Saturday – Rest

Sunday: Run/Walk 3 Miles

Monday: Walk 2 Miles

 

WEEK 4

Tuesday – Rest

Wednesday – Easy Run 2 Miles + Strength Training (20 Min)

Thursday – L.I. Cross Training 30 Min.

Friday – Easy Run 3 Miles

Saturday – Rest

Sunday – Easy Run 4 Miles

Monday – Walk 3 Miles

WEEK 5

Tuesday  -  Rest

Wednesday – Easy Run 3 Miles + Strength Training (20 Min.)

Thursday – L.I. Cross Training 40 Min.

Friday – Easy Run 3 Miles

Saturday – Rest

Sunday – Easy Run 5 Miles

Monday – Run/Walk 3 Miles

WEEK 6

Tuesday  -  Rest

Wednesday – Easy Run 3 Miles + Strength Training (20 Min.)

Thursday – L.I. Cross Training 40 Min.

Friday – Easy Run 3 Miles

Saturday – Rest

Sunday – Easy Run 6 Miles

Monday – Run/Walk 3 Miles

WEEK 7

Tuesday  -  Rest

Wednesday – Easy Run 4 Miles + Strength Training (20 Min.)

Thursday – L.I. Cross Training 40 Min.

Friday – Easy Run 4 Miles

Saturday – Rest

Sunday – Easy Run 7 Miles

Monday – Run/Walk 3 Miles

WEEK 8

Tuesday  -  Rest

Wednesday – Easy Run 4 Miles + Strength Training (20 Min.)

Thursday – L.I. Cross Training 40 Min.

Friday – Tempo Run 4 Miles

Saturday – Rest

Sunday – Easy Run 8 Miles

Monday – Run/Walk 3 Miles

WEEK 9

Tuesday  -  Rest

Wednesday – Easy Run 4 Miles + Strength Training (20 Min.)

Thursday – L.I. Cross Training 45 Min.

Friday – Tempo Run 4 Miles

Saturday – L.I. Cross training 30 Min. or Rest

Sunday – Easy Run 9 Miles 

Monday – Run/Walk 4 Miles

WEEK 10

Tuesday  -  Rest

Wednesday – Easy Run 4 Miles + Strength Training (20 Min.)

Thursday – L.I. Cross Training 40 Min.

Friday – Tempo Run 4 Miles

Saturday – Cross Training 30 Min. or Rest

Sunday – Easy Run 10 Miles

Monday – Run/Walk 3 Miles

WEEK 11

Tuesday  -  Rest

Wednesday – Easy Run 4 Miles + Strength Training (20 Min.)

Thursday – L.I. Cross Training 40 Min.

Friday – Tempo Run 4 Miles

Saturday – Cross Training 30 Min. Or Rest

Sunday – Easy Run 10 Miles

Monday – Run/Walk 3 Miles 

WEEK 12

Tuesday  -  Rest

Wednesday – Easy Run 4 Miles + Strength Training (20 Min.)

Thursday – L.I. Cross Training 40 Min.

Friday – Tempo Run 4 Miles

Saturday – Rest

Sunday – Easy Run 11 Miles

Monday – Run/Walk 3 Miles

WEEK 13

Tuesday  -  Rest

Wednesday – Easy Run 4 Miles + Strength Training (20 min.)

Thursday – L.I. Cross training 40 Minutes

Friday – Easy Run 4 Miles

Saturday – Rest

Sunday – Easy Run 6 Miles

Monday – Run/Walk 3 Miles

WEEK 14

Tuesday  -  Rest

Wednesday – Easy Run 4 Miles

Thursday – Rest

Friday – Easy Run 3 Miles

Saturday – Rest

Sunday – Easy Run 2 Miles

Monday – Half Marathon!!! (13 miles)

• Strenght Training (ST) - (sessions of 20 minutes) (push-ups, squats, lunges, deadlifts, planks, etc)
• Easy Runs (ER): Runs at a comfortable, conversational pace. No huffing or puffing involved.
•  Run/Walk (R/W): (Alternate between running and walking), you must walk at a brisk pace to make your transition to running easier. (run about a minute and walk about a minute, you can and should increase your running times as it gets easier).
• Walks (W): You’ll walk some of your miles so you can safely build your fitness, but keep a brisk pace.
•  Tempo Runs (TR): Run at a faster pace, it should be harder than the Easy Runs but not so hard that you can't breath, this runs should improve your speed and resistance, you can actually start at a more comfortable pace and increase your speed after you are all warmed up, when you are done with your run you can add a few minutes of walking at a relaxed pace.
• Cross Training (XT) - Low Impact - (like cycling, swimming, elliptical), what you do will be your choice, but it is important that you do not skip these exercises.

This whole plan is not of my own making, I got the great idea from: Women's Running , I just adapted it to what works best for me. Remember to do some stretching and warm up before you start each run!

© Paloma K.

From Couch to Half Marathon in 14 weeks

Let's get movin'

Hello everybody! Tomorrow is the official day when we start our "From Couch to Half Marathon" Challenge... Don't worry... our challenge's first day starts with a REST Day ... so you still have time to go get new shoes (which I am going to do, mine are completely useless now), I will be sharing here all of my progress and each week (on Sundays or Mondays) I will share what the week will look like... of course, if you want to jump in and join me in this challenge I can send you the whole thing via e-mail just send me a message to love.for.coffee@gmail.com and on the "Subject Line" just write "Couch to HM challenge" and I will send you the info you need... You can also see the schedule I am following on: Couch to HM Training Plan  (I just switched the days to start on Tuesday instead, that schedule works best for me, but you can change it to the days that work for you just make sure you keep coming back to share your experience with me and so I can also cheer you on!).

To be successful in our challenge we will be including:

• Rest Days
• Strenght Training (ST) - (sessions of 20 minutes) (pushups, squats, lunges, deadlifts, planks, etc)
• Easy Runs (ER): Runs at a comfortable, conversational pace. No huffing or puffing involved.
•  Run/Walk (R/W): (Alternate between running and walking), you must walk at a brisk pace to make your transition to running easier. (run about a minute and walk about a minute, you can and should increase your running times as it gets easier).
• Walks (W): You’ll walk some of your miles so you can safely build your fitness, but keep a brisk pace.
•  Tempo Runs (TR): Run at a faster pace, it should be harder than the Easy Runs but not so hard that you can't breath, this runs should improve your speed and resistance, you can actually start at a more comfortable pace and increase your speed after you are all warmed up, when you are done with your run you can add a few minutes of walking at a relaxed pace.
• Cross Training (XT) - Low Impact - (like cycling, swimming, elliptical), what you do will be your choice, but it is important that you do not skip these exercises. 

Now if you are wondering how much you need to invest for this challenge or what kind of equipment you need to buy for this... let me just tell you that not much or maybe even nothing at all.. You can find great YouTube videos that can guide you on what to do and how to do it for your strength and cross training ... You don't need any sort of equipment, you don't need a weight room or to own any specific clothes for this challenge, my only recommendation again will be to get comfortable running shoes... You don't want to get injured, we need to protect those running feet (you don't see them like running feet yet? They will be!)

You can find great deals on running shoes here

Another thing (and totally an "extra", not indispensable) but it's something that I think is a great motivator and can help hold you accountable is an activity tracker... I absolutely love my FitBit... I have friends that are on Fitbit and I love having people "I walk with" even if I am not necessarily actually walking with them... Fitbit also allows you to sync with your phone and/or computer and you can challenge your contacts there to see who can get more steps in... it can be a lot of fun (especially if you are competitive)

My suggestion is definitely Fitbit I've had a Fitbit (FitBit Zip and FitBit Flex) for about 2 years now I wouldn't switch to any other (at least not yet)

My first Fitbit... FitBit Zip.... does the work and it's the most inexpensive one (there are different colors and I liked the fact that you can comfortably wear it in your bra, so there's no issue of "matching it with your clothes" or anything)

My current Fitbit... FitBit Flex, it is more expensive but it can also track your sleep (see how well you sleep, when you're restless, etc.) I love it too but this one you have to wear on your wrist, if you're going for a "not so sportsy" look then it can be an inconvenience, I usually don't care and wear it anyway... I care more about tracking my steps but that's just ME.

You can also find it in different colors, the tracker is actually a small device inside the wristband, you can buy wristbands in different colors for a very reasonable price and that helps you match it with what you wear.

 But again, you do NOT need a tracker to succeed in a challenge, it is just another tool, it IS indeed a great motivator (and also quite an eye opener when you actually see how many steps you take in a day), it is a glorified pedometer BUT a very cool one... these trackers from FitBit that I just mentioned do not track your heart rate ... Fitbit does have that but the cost is absolutely ridiculous to me.... (and I do get into all these gadgety things)

So... for this week... our schedule will look like this:

Week 1: (Remember, I start on Tuesday but you can start whenever it works best for you)
Tuesday:  Rest
Wednesday: R/W 2 miles
Thursday:  XT 30 min
Friday: R/W 2 miles
Saturday:  Rest
Sunday: R/W 3 miles
Monday: W 2 miles

Also... Remember to drink lots of water, eat healthy, get enough sleep and do some stretching before and after your runs.

If you are already on Fitbit and would like to add me to your friends there you can find me HERE . I'd love to RUN with you! 

© Paloma K.

This post contains affiliate links, the recommendations and opinions are based on personal experience, I do not recommend products I haven't used and enjoyed.

Better late than never - Almond Streamline Cake with Lemon Custard

Hello everybody! Yes... I am back! At least I am faithful to post something once a month! Don't you think? Everything here is going well, I am running and preparing for my first 5k which will be on Saturday, the girls are growing, hubby's work is good.... oh wait... well... his car got stolen last week... but .... that's another story! Let's focus on our blessings! :D

So... today... I am going to share with you about "April's Cake" ... as you know... I am part of The Cake Slice Bakers  (find us on Facebook here) and I should've posted about our latest cake on the 20th... so I am a little late but here I am and that's what matters...

This month... the "winner cake" was an "Almond Streamliner Cake with Lemon Custard" from the Vintage Cakes Book by Julie Richardson, it is such a great book and all the recipes have worked for me so far! I didn't vote for this cake because hubby doesn't really love "lemony desserts" so I was actually a little "bummed" when this cake was chosen... I think the same thing happened last month... LOL! But we're a team so I still joined the group and baked it... I usually try to share my cake with friends... I just invite everyone who wants some cake to come to my house for cake and coffee (an open house kind of thing) and they come, children and everything for some good conversation and a sweet treat! I hadn't done this since last year because of Holidays... but once Easter was done I knew it was time to re-start my tradition.... And like usual I had a great turn out!

I decided to also make sugar cookies, brownies and chocolate cake to share with kids... and had the greatest time with wonderful, wonderful people!

This cake calls for Almond Paste which I had never used and I am so happy to have discovered this ingredient! Some of the ladies from our group even made their own paste, I just bought it but I will make sure I make my own next time I bake something with it! (There'll be definitely a next time) ... I must say that my almond paste gave the cake a delicious fragrance and just a subtle hint of "Amaretto flavor" in the background... it was very good! Everyone seemed to enjoy it (I hope they weren't just being nice) and most of the Cake Slice Bakers have agreed this cake is a keeper... My husband (as expected) didn't like it at all... but again... that's something I knew would happen because of the lemon custard (that man only wants chocolate! LOL!)

So... here we go with some pictures (If you want the recipe for this cake visit: my friend Anne and her blog "From My Sweet Heart"

 © Paloma K.