April 1-7

Today's weight: 182.4 pounds.

Workouts:
Monday: Ran 2 miles
Tuesday: 5K on elliptical, abs/core
Wednesday: Walked 3.5 miles
Thursday: Spin for 1 hour, abs/core
Friday: Off
Saturday: Off
Sunday: Chased a dog around for three hours

I feel like Sunday should count as a workout. I've had the blues since the weather got nice and I haven't been able to run. I'm seeing the results of a three-day junk food bender and no real running for almost two weeks. I sat down today and planned some meals, and went grocery shopping after work. I'm taking this week off from running, walking the 5K I signed up for next weekend, and starting running after that. There's just nothing else that compares. There's not enough spin classes, and the pool hours don't work with my schedule. And nothing beats running outside in sun and fresh air. 

March 25-31

Today's weight: 177.0 pounds.

Workouts:
Monday: Weights (upper body) for 45 minutes
Tuesday: Off
Wednesday: Cross-trained (stairs, elliptical) for 45 minutes
Thursday: Off
Friday: Off
Saturday: Walked 3.5 miles
Sunday: Off

Last week was very, very busy. Besides work, I: read two books for class, wrote a paper, went to class, saw one of my favorite musicians play a show, went to a library book sale, made a very elaborate cake from scratch for my dad, spent the day in Chicago for my Dad's birthday, and spent the day with my family for Easter. I don't feel so bad that I didn't work out much. I needed the rest. It was good to spend time with loved ones. I am very, very lucky to have them. I am humbled by their love.

My leg was feeling so good today that I went for a (very short, very slow) run outside. It was my first run outside this year that wasn't in the rain and fog. It felt excellent. It also made me realize my leg was not healed. So, back to taking it easy for the week. This was a good start, though. And this week won't be nearly as busy as last week, which means more sleep, and more workouts.

March 11-17

Today's weight: 172.8 pounds.

Workouts:
Monday: Strength-training (upper body/core) for 35 minutes
Tuesday: Ran 5K in 29:40
Wednesday: Off
Thursday: Off
Friday: Elliptical for 5K
Saturday: Off
Sunday: Off

I had the flu the better part of last week, so I took it easy at the gym. I managed to run 5K in less than 30 minutes for the first time ever. I know that's probably not that fast for some people, but it is for me. I immediately got sick after that. But now I know I can do it. My first timed race in November 2011 was 37:40, so it's been nice to see improvement over time. Especially if I'm ever going to run long races.

March 4-10

Today's weight: 174.6 pounds

Workouts:
Monday: Ran 5K, abs and back
Tuesday: Elliptical for 5K
Wednesday: Upper body/abs for 30 minutes
Thursday: Off
Friday: Off
Saturday: Ran 5K
Sunday: Ran 5K

This was a week of firsts. The first time I fit in five workouts since the new year (or longer). The first time I ran outside since October. The first time I signed up for a 10K (though I'd started training for one before, but got hurt before I could even sign up).

Running outside was exactly what I needed. I haven't been to the gym since Tuesday. Even in the dreary, cold mist, it felt good. I needed some fresh air. I've felt cooped up. This helped.

I made myself a 10K training guide, adapted from this. Tonight will be the first workout. It's ten weeks long, and it has three days of running, three days of strength-training, and two days of cross-training each week. I'm hoping this is what it will take to do the things I want to do but haven't made myself do (run more than 5 miles, lift weights, etc.). I used a training guide to run my first 5K. I don't know why I didn't think of this a long time ago.

While making the 10K plan, I realized the other day that running has been a lesson in patience. I am not a patient person, ever. But running -- something I've been working at for two years -- has taught me how to persist, how to practice, how to be deliberate. Nothing else has (except, maybe, for grad school). I've spent two years trying to whittle down my mile time, two years trying to build endurance. I'm excited for what this third year holds.

February 25-March 3

Today's weight: 175.5 pounds

Workouts:
Monday: Ran 5K, abs
Tuesday: 3.5 miles of running/hill mix
Wednesday: Off
Thursday: Spin for 50 minutes, abs and back
Friday: Off
Saturday: Hiked/jogged 30 minutes in the snow
Sunday: Hiked 1 hour in the snow

I spent the weekend in a cabin not too far from here, relaxing and hiking with my boyfriend. It was a short trip, but exactly what I needed. I feel rested. The only thing I missed was getting in one longer workout, but the weekend was well worth it. It felt so good to get outside in the sunshine and crisp air. I've been cooped up indoors for too long.

I'm happy to have kept up the varied workouts. This week I actually did weight-training for two days -- which is more than I've done in a long, long time. Pretty sad, but it's a start. I also started a little paper journal for workouts/food/health, just to track my progress on a more detailed level. I've been eating a little healthier. Not eating out as much. I'm feeling good. I still have shin splints, though. I'm buying new shoes next weeks, and a friend of mine sent me an article on proper running technique. Between those two things, I'm hoping to feel better soon.

February 18-24

Today's weight: 178.0 pounds.

Workouts:
Monday: Off
Tuesday: Ran 5K in 31 minutes
Wednesday: Stair climb for 30 minutes
Thursday: Spin for 50 minutes, abs
Friday: Ran 2 miles, elliptical 3 miles
Saturday and Sunday: Off

I've been trying to vary my workouts more, now that I know I can run the distances I want to run. And, look! I finally did weight-training. A very little bit of it, but it's a start. I've had bad shin splints for the first time in about a year -- I'm not sure if it's because I'm running more, or faster, or just that my shoes are worn out.  I'm hoping mixing up my workouts will help. Otherwise, it's time to buy shoes. Again. Already.

February 11-17

Today's weight: 173.8.

Workouts:
Monday: Stair climbed for 30 minutes, walked for 1 mile
Tuesday: Ran 3.1 miles
Wednesday: Off
Thursday: Off
Friday: Ran 3.1 miles
Saturday: Ran 4.5 miles
Sunday: Off

I like getting longer runs (if you count 4.5 miles as a "long" run) in on the weekends. I don't feel as rushed, and I have more time to recover. I want to run a 10K in April, and I'm on track so far. Also registering for a 5K in April. I'm hoping to beat my old time by a couple of minutes. I wanted to work out yesterday, but I was way too sore from Saturday's run. So, another week without five days of workouts, but the ones I got in were good. I practiced speed during the week, endurance during the weekend. I like this system so far.

January 28 - February10

Monday's weight: 175.0.

Workouts for January 28-February 3:
Monday: Ran 3.1 miles
Tuesday: Ran 3.5 miles
Wednesday: Off
Thursday: Spin class for 1 hour (approx. 20 miles)
Friday through Sunday: Off

Workouts for February 4-10:
Monday: Ran 3.1 miles
Tuesday: Off
Wednesday: Ran 3.1 miles
Thursday: Ran 4 miles
Friday: Off
Saturday: Stair climb for 20 minutes, hills for 20 minutes
Sunday: Off

Food:
Let's just say it was really bad. Like, really, really bad.

Overall:
I am on target for longer runs, and I'm getting much faster. When I first starting running, my average time was 12 minutes/mile. Way too slow for long runs! I've shaved off a good amount of time since then, and I'm happy to have made four miles without too much difficulty. So, that's one goal from the other week accomplished. Still haven't had a five-day workout week yet.

I'm not sure what I want out of this blog anymore, or how to deal with some ongoing issues related to my terribly unhealthy diet. I work out hard, when I do go to the gym, but my diet is just awful. I have some soul searching to do, I suppose.

Goals:

• Five days of workouts. 
• Keep working on speed training. 
• Eat, like, a vegetable. Or two. I ate some fruit and veggies today, so, it's a start.

January 21-27

Today's weight (on Sunday): 173.0.

Workouts:
Monday: Ran 5K
Tuesday: Spin class (1 hour)
Wednesday: Ran 2 miles
Thursday: Spin class (1 hour)
Friday through Sunday: Off

Food:
Went out to eat once (Indian food) and actually cooked all weekend. I even made a veggie juice. I also ate a lot of gummy bears. And probably a lot of chocolate chip cookies. Let's call it a draw.

Overall:
I have a five-mile run a month away. I need to really pick up my running. Last night, I went to the gym and made myself run faster than I ever have. I couldn't sustain that speed for the entire run, of course, but I plan on continuing to push myself outside of my comfort zone.

I also started the reading for my literature class. I missed being in school. I missed talking about books. I missed thinking about the ways language and power work. It's good to be back. If I can't teach, I'm glad I can at least continue my own scholarship, even in a small way.

And I accomplished my two goals from last week. Easy goals, sure. But sometimes you have to write down something easy, just for the satisfaction of knowing you'll be able to cross it off.

Goals:

• Work out five times this week.
• Run 3.5+ miles non-stop.

January 14-20

Today's weight: 171.8.

Workouts:
Monday: Off
Tuesday: Ran 5K
Wednesday: 3 miles on elliptical
Thursday: Ran 5K
Friday: Ran 2.5 miles
Saturday and Sunday: Off

Food:
Finally starting juicing again. It feels good to eat fresh fruits and vegetables, even if they only way I can seem to eat them is blending into a liquid. It's a start. My lunches were a lot of Jimmy John's being delivered to my office. In fact, I may have eaten from a restaurant every day last week. Yikes. And my weekend? More restaurants. Not so good. Though those weekend meals were shared with my mom, my boyfriend, and my boyfriend's family, respectively. There are few things that make me happier than a good meal with someone I love.

Overall:
I wasn't able to get out of work soon enough to make it to the spin class, but I am going to go tomorrow. It feels good to be working out regularly. Bloodwork from the doctor came back -- I'm healthy on all fronts. The most surprising: I don't have low iron anymore, despite not eating meat. I've had low iron for years. I'm rarely able to donate blood when I've tried. So, despite my poor eating lately, I haven't done much damage. Yet.

I'm starting a literature course this week, which will take up some of my free time, and keep me from the gym at last one night a week.

But, despite feeling blue that my long weekend is over, that it's back to work, that it's back to working first shift while my boyfriend works second, I feel good tonight. Hopeful, as ever, for what the future, near and far, holds.

Goals:

• Work out at least four times this week, and go to at least one fitness class.
• Keep juicing.

I didn't manage one of my goals from last week -- back-to-back fitness classes -- but my work schedule hasn't been conducive to that just yet. So, if I can make it to spin, I'll be happy.

January 7-13

Today's weight: 177.0.

Workouts:
Monday: 3.5 miles on the elliptical
Tuesday: 2.5 miles on the elliptical
Wednesday: Off
Thursday: Ran 3.1 miles
Friday: Ran 2 miles
Saturday and Sunday: Off

Food:
The pace of my job has picked up tenfold. I haven't been eating lunches regularly, and often wolf something down after work, before the gym. No good. Tonight I bought some fruit and vegetables (mostly for juicing) and some yogurt and granola bars for work. If I can't take lunch, I can at least something healthy.

Overall:
I felt a little down at the start of the year. Getting another cold didn't help. The gym being closed most days before January 4 didn't help, either.

But, I'm feeling better. Got four easy workouts in last week. Fitness classes at my gym started up again this week, and they've added a new spin class. I'm looking forward to working out again. And feeling proud that I managed to run a 5K without stopping. That's probably the first time I've done that in a while. I have a month and a half to get up to five miles, but I think it will be fine.

In other healthy news, I went to the doctor today to get a flu shot and bloodwork done, since I've low iron even before I gave up meat, and I've had a pretty poor diet for the last year. Now it's off to the dentist, and then to finally relax at my best friend's house. Feeling OK. Feeling like I'm taking care of myself.

Goals:

• Make smoothies or juices this week to use up the fruits and veggies I bought. I've given up trying to cook for now -- my job and my other plans are too time-consuming and I'm too dumb to figure it out for real. So, juicing it is -- for now.
• Keep flossing (finally). 
• Go to back-to-back strength training and spin classes this week.

 I think this is going to be a good year.

Move/make: Week 12

Another off week. Not a lot of working out, and not a lot of eating actual meals. Instead, I spent the week getting caught up on a lot of things at work and at home, and figuring out how to simplify my life. Deactivating your Facebook does wonders for productivity, I learned.

This weekend was one of my busiest in a long time, but I am on top of things. Back next week. Feeling pretty motivated to end the year strong.

Move/make: Week 11

Today's weight: 180.6 pounds.

...

Moving on.

Workouts:
Monday: Spin class (1 hour)
Tuesday: Spin class (1 hour)
Wednesday: Off
Thursday: Off
Friday: Off
Saturday: Off
Sunday: Spin class (2 hours)

Thoughts on food:
Not a good week, in terms of eating at home and eating healthy. Had a dinner-and-drinks night with some girlfriends, and a lot of skipped lunches, thanks to a hectic week at work. To the end this week on a high note, though, I'm eating homemade lobster rolls for dinner tonight. Doesn't get better than that, I think.

Already went grocery shopping for next week. I am actually craving fruits and vegetables, so next week  should be better. And, I have been continuing to make good on my goal of only going out to eat if I'm with someone. I love nothing better than sharing a good meal with someone. Of course, I should get better about making those meals myself. But until then, going out to eat with a friend, my roommate, or my boyfriend is something that nourishes my spirit as much as anything.

Overall reflections:
I let a rough week at work get in the way of workouts, but I did make it through a two-hour spin class (40+ miles) this morning with a good friend of mine, so I feel like I've ended the week strongly (which seems just as important as starting the week well). That's the most I've biked in one distance -- and even though it was on a stationary bike, I still feel good about it.

My gym won't have anymore fitness classes until mid-January, so my workouts will have to get more creative. I am looking forward to my upcoming time off work for the holidays -- it means I'll actually be able to run outdoors for a while.

Goals:

• Cut down on eating out so much (back to two times a week, tops).
• Don't let the fact that gym classes are over for a month stop me from working out.

Move/make: Week 10

An off week. A few workouts, but not as many as I would have liked. I ate better than I normally do (lots of fresh vegetables, finally). Not a whole lot of thoughts about any of this, except that I'm looking forward to the fresh start a new week brings.

Week 9: Move/make

Today's weight: 174.0 pounds.

Workouts:
Monday: Off
Tuesday: Spin class (1 hour)
Wednesday: Off
Thursday: Ran 40 minutes
Friday through Sunday: Off

Thoughts on food:
Survived my first vegetarian Thanksgiving. Was able to find plenty to eat and, more importantly, got to spend several meals with loved ones. I can't think of a better way to eat.

Overall reflections:
For only getting two workouts in last week, I'm feeling all right. The holidays were relaxing and fun, and exactly what I needed after a rough week at work. Last week, I saw my best friend's new baby, and spent some quality time with my favorite people. Everything else just doesn't matter right now.

I read a blog post last week about letting yourself eat at Thanksgiving, and it resonated with me. I've always found those articles on "how to stay healthy over the holidays" and "the right foods to eat to stay on track at Thanksgiving"  ridiculous. It's one or two days of special meals, tops. Their tone of constant-vigilance is exhausting. If you gain a pound or two, who cares? It's not the end of the world. I'd rather enjoy myself and my family's excellent cooking, and worry about eating healthy and working out on the 360 days of the year that are not meal-based holidays. It also frustrates me that they are always geared toward women. If you're healthy, and your family and friends are healthy, isn't that enough?

So, as far as last week goes, I'm not feeling guilty at all.

Goals:
Even though I'm not feeling guilty, I do like working out, and I feel good when I do it often. So, for this week, I want to:

• Work out four times. 
• Check out a yoga class (if it fits my work schedule).
• Cook two meals.
• Reflect on what I'm thankful for.

Week 8: Move/make

Today's weight: 175.0 pounds.

Workouts:
Monday: Spin class (1 hour)
Tuesday: Ran 40 minutes
Wednesday: Spin class (1 hour)
Thursday-Sunday: Off'

Thoughts on food:
I have been on an restaurant-food binge. Vegan pitas, seared tuna steaks, fancy sushi rolls. Everything I've eaten has been delicious, high-quality food from local restaurants. But there's been a lot of eating out. Cooking? Not so much.

Overall reflections:
I think I'm making a new resolution: If I'm going to eat out, I have to go to a locally-owned restaurant, and not a chain. I hate most chain food, anyway, especially when I live within half an hour of towns with amazing mom-and-pop restaurants.

Also, this last week of workouts? Whoops! I had plans every night after work Wednesday through Friday, and was out of town all weekend. Those workouts just fell to the wayside.

Goals:
I have kept up with spin class, and have been running on the treadmill -- I made good on two of last week's goals. I did not run outdoors, even though it was a beautiful weekend, and I didn't cook (surprise).

So, for this week:

• Get back to working out at least four days this week.
• Stop eating out so damn much.
• Cook some simple meals (I planned meals for this week, and already stuck with it for today, so I feel good about that).

Other than that, I'm not going to worry too much. It's a holiday weekend, which means being even more busy, and my best friend just gave birth to a beautiful little girl. Life's too nice to worry about much.

Move/make: Weeks 6 and 7, Take 2

Today's weight: 177.6.

Workouts:

Week 6:
Monday: Spin class (1 hour)
Tuesday: Off
Wednesday: Elliptical (30 minutes)
Thursday: Off
Friday: Ran 30 minutes
Saturday: Off
Sunday: Off

Week 7:
Monday: Spin class (50 minutes)
Tuesday: Spin class (50 minutes)
Wednesday: Ran 40 minutes
Thursday: Met w/ personal trainer
Friday: Off
Saturday: Ran 30 minutes
Sunday: Off

Thoughts on food:
Last week was my busiest so far at work. I worked late or through lunch almost every day, grabbing snacks when I could. My diet has been awful -- it's always the first thing I neglect. I met with a nutritionist and found out two suprising things: I'm eating way fewer calories than I thought, and nearly 50 percent of those calories are from fat. So, this week's project? Eat better. It's almost certainly why I'm not losing weight very quickly -- my body is malnourished.

The funny thing is, I don't eat meat, I don't smoke, and I rarely drink. I don't eat fast food, and I stopped buying things like chips and cookies to keep in the house. I even gave up Diet Coke. Because the worst things I eat now are cheeses and nuts, I (mistakenly) assumed my diet wasn't so bad. So, it was an eye-opening meeting. And I shudder to think how unhealthy I would be if I was doing all of the above things.

Overall reflections:
I am so happy to have discovered spin class. The days are shorter, and it's dark by the time I get home from work. That means I can't run outside anymore -- the first time I haven't been able to do that since I started running. I've been pretty down about it, but spin class looks like the thing that'll get me through the winter. I love it!

My meeting with a personal trainer was good, too. I learned what I need to work on, and I wasn't overwhelmed or intimidated. She was very nice. After the holidays, I want to keep meeting with her. It's expensive, but my girlfriend assures that the money she spent on a personal trainer was some of the best money she ever spent.

Goals:
I accomplished everything off of last week's list except for cooking. My job was so, so exhausting these last two weeks, and I learned that I totally neglect healthy eating when I'm stressed at work. So, for this week:

• Keep going to spin class.
• Continue to make peace with the treadmill (I learned last week that a good iPod playlist makes all the difference).
• In general, embrace the fact that I can't run outside anymore during the week, and take advantage of weekends, when I can go outdoors. 
• Buy and make some (very) easy meals -- I'm talking frozen veggies and salmon filets. That easy. I hate frozen food, but it's got to be better than bread and cheese five days straight. Right?

Move/make: Weeks 3-5, Take 2

Today's weight: 172.2.

Workouts:
Week 3
Mostly took the week off to travel. No workouts worth writing down.

Week 4:
Monday: Off
Tuesday: Walked 3 miles
Wednesday: Ran 25 minutes
Thursday: Off
Friday: Off
Saturday: Ran 35 minutes
Sunday: Ran a charity 5K (33 minutes)

Week 5:
Monday: Off
Tuesday: Ran 22 minutes
Wednesday: Ran 30 minutes
Thursday: Off
Friday: Off
Saturday: Ran 40 minutes
Sunday: Ran 20 minutes

Thoughts on food:
Ate a lot of Indian food these last couple of weeks. Learned that it's hard to be a vegetarian in small-town Arkansas. Finally started cooking for myself in a real way that I am actually excited about. Made grilled brie sandwiches with wilted spinach/sauteed garlic for lunch today. Delicious.

This upcoming week is the first one where I've planned a meal for every day that I actually want to eat (and don't just feel like I should eat, like a salad).

Overall reflections:
A busy couple of weeks of work-travel-work meant I was pretty burned out on running/eating/work/life. Throw in some random heel pain, severe depression, and lack of sunlight, and I didn't do much for a week or so. But I bought new running shoes (again), got some sleep, and finally sorted out some things. My heel pain is gone, and I also beat my PR for a 5K. I'm feeling better.

Tonight I'm going to a spin class for the first time ever. I get free gym classes as part of my employee gym membership, so I'm trying to take advantage of them. Hoping these classes will keep me from tiring of running. I just haven't been feeling it lately. I'm always careful to pay attention to when I'm not as excited about running. I want to protect it and keep it as something I look forward to, something that sustains me. I don't want it to ever be a chore.

These last couple of weeks reminded me that life is always a work-in-progress. I've been feeling a little worse for the wear. I am trying to remember to be gentle to myself, to take it easy when I need to. I am trying to be more vocal about who/what I am grateful for. I am trying to remember how much my loved ones sustain me. I am trying to remember how much running sustains me. I am trying. I suppose that's what matters, on tougher days. On better days, it's the doing that counts.

Goals:

• Go to a couple of gym classes. This will help with cross-training and keeping me interested in working out during these shorter, drearier fall days.
• Set up a time to meet with a personal trainer and nutritionist (also free, courtesy of my gym membership).
• Cook the meals I said I'd cook (mostly fancy hot sandwiches and fish tacos). 
• Get at least one shorter, tempo run in.

Move/make: Week 3, Take 2

Today's weight: 175.0.

Workouts:
Monday: Hill sprints (11)
Tuesday: Off
Wednesday: Tempo run (2 miles in 22 minutes)
Thursday: Ran 30 minutes
Friday: Hill sprints (10)
Saturday: Off
Sunday: Ran 35 minutes

Thoughts on food:
My original goal was to go out to eat twice. I went out to eat four times, but two of those times were Indian food, which is healthy and delicious. The other two times were beer and bread-based snacks -- not so healthy, but good cold-weather comfort food.

I spent tonight making quinoa, oatmeal and hard-boiled eggs. I've got a rough idea of meal plans for the week. I've been drinking kombucha and kefir, which has made my stomach feel much better. And I've been eating a lot of chia seeds, and taking vitamins. I'm still feeling good, despite my new addiction to dark chocolate bars with cayenne pepper and cinnamon in them (amazing).

I had a Diet Coke today -- my first since last Sunday. It tasted OK, but I don't need another one for a while.

Overall reflections:
Had a rough run today (don't know what it is about Sundays), but I am getting faster overall. An 11-minute mile is probably nothing to write home about, but it's a minute faster than my previous average. I want to get down to a consistent 10-minute mile, or I'm going to be miserable running longer races. I'm happy to see the speed training is making a difference, even after only doing it for a couple of weeks.
I've always thought I was a slow runner (and I am), so it's been nice to chip away at my times.

I'm also happy that I worked out five days last week.

Goals:
I met two out of my three goals from last week. I'm traveling at the end of this week, and the next couple of days are shaping up to be very busy. Because of that, I want to:

• Work out only three (but ideally four) days this week.
• Keep taking my vitamins, especially since I'll be traveling and run down.
• Eat healthy, home-made meals for all meals but one.

Move/make: Week 2/Take 2

Today's weight: 172.6.

Workouts:
Monday: Hill sprints (10)
Tuesday: Ran 25 minutes
Wednesday: Off
Thursday: Hill sprints (10)
Friday: Off
Saturday: Ran 38 minutes
Sunday: Ran 38 minutes

Thoughts on food:
My eating wasn't as great this week as last week, but I have been eating lunches at home, and eating real food. I've been making food on Sundays for work, which has been helping. Tonight, I made cold oatmeal/Greek yogurt/Chia seed mixes for breakfasts, and I made Greek quinoa salad for lunches. I'm trying to make at least one recipe a week. It's not a lot, but enough to get me cooking and not be overwhelmed. I have a serious mental block when it comes to the kitchen, so I'm feeling pretty good about these baby steps.

Overall reflections:
I'm feeling good. Today, I had a Diet Coke and it didn't taste good. And lately, when I eat bread or carbs, I just feel bloated and weird. I don't buy snacks at the grocery store anymore, either. I'm definitely over snacking/eating junk every day. This is a first for me.

I've been working out a lot (these hill sprints are kicking my ass). I feel good. I have a lot more energy, and my emotions are much more even-keel.Today's run was pretty rough, but I also went right after I got out of bed and had only eaten two Oreos on my way out the door. My body is definitely not OK with junk anymore.

I'm looking forward to runs getting easier again. I think continuing to mix up the kinds of running I'm doing will help.

Goals:
I made good on my goals from last week. I worked out five days this last week, did speed work twice, and fairly burned myself out on junk food.

For this coming week, I want to:

• Not have any soda or bottled juice at all. I have a weakness for chai with soy milk and pumpkin syrup (I make it myself and bring it to work), so I'll still have that. It makes my mornings better.
• Do speed work twice -- either hill sprints or shorter, tempo runs.
• Only go out to eat twice.