week 2 5k training (1 of 3 sessions to be completed):

5 minute warmup
(2.5 minute jog, 2.5 minute brisk walk) x 5
5 minute cool down

even though i missed a whole week of training, week two was still on the easier side for me.  i kept my jog at a 6.5 pace and brisk walk at 3.5.  i’m thinking of upping the jogging ante a little bit next time .

after the run, i decided to hit up the 20 minute weight training circuit setup at my gym.

leg press- 70 lbs 2 sets of 20
chest press-  30 lbs 2 sets of 15
leg curl- 50 lbs 2 sets of 15
row/delt- 35 lbs 2 set of 15
leg extension- 30 lbs 2 sets of 15
shoulder press- 25 lbs 2 sets of 15
biceps- 10 lbs 2 sets of 15
tricep press- 50 lbs 2 sets of 15
assisted pull up machine- assisted weight 40 lbs 2 sets of 8

then it was crunches- body weight + 8lb medicine ball 3 sets of 10
plank- 1 minute twice
and lots of good stretching

i’m definitely behind on my week 2 of my 5k 101 training (having completed ZERO of the 3 sessions! uh oh).  i didn’t run at all while in vegas and along with feeling a little under the weather, the snow here has really put a damper on my plans.  it’s on a rare occasion such as this that i wish i owned a treadmill.

i do own a 5lb and 8lb set of dumbells and some yoga dvds- so i got busy this afternoon.  here was my snowed-in workout:

lunges 16 lbs 2 sets of 12 each side
squats 16lbs 2 sets of 12
diagonal woodchop 8 lbs 2 sets of 12 each side
pistol squat 16 lbs 2 sets of 12 each side
shoulder press 16 lbs 2 sets of 12
biceps curls 8 lbs 2 sets of 12
tricep press body weight 2 sets of 12
crunches body weight + 8lbs 2 sets of 20
plank body weight held for 1 minute 2x

and because i felt like i really needed a GOOD LONG STRETCH after all the travel:

rodney yee yoga for athletes dvd

alright.  now i’m wiped out, but feeling good and less stir crazy!  i think it may be time to invest in some heavier weights too – now THAT’S a good feeling.

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above: beijing noodle 9 , las vegas

atlanta airport: smoothie king. on the website, there is an application that will help you find the smoothie that is perfect for you.
while in vegas i had:
at the burger joint in the flamingo hotel (2x): guacamole veggie burger (hold the herbed mayo) and fries with toppings of your choice.  i picked glazed pineapple and caramelized onions on one occasion and roasted mushrooms on the second.  - from 12 am to 6 am the burger joint offers ONE DOLLAR BURGERS!
at beijing noodle #9 in ceasers palace: handmade noodles with eggplant.  these noodles were so good.  they tasted very much like the noodles i had when i visited beijing a decade ago, so i’d say they are very authentic.  also, it’s a stunning place to eat (see above photo).
the victorian room at bill’s gamblin saloon:  veggie fried rice, hold the egg
i even found a “soyrizo” burrito at a cafe in the miracle miles shops!
las vegas airport:  california pizza kitchen, here is a list of their vegan options! , i had the smashed pea and barley soup, and veggie pizza hold the cheese on neopolitan crust.

lots of beer, cocktails and snacks in between trail mix, food bars, oj with hemp protein powder (which i packed) coffee (black)- though there are plenty of starbucks around if you want an espresso drink with soy

all in all, i was totally stuffed the entire time.
xoxo