Home > Family, Health & Fitness, Work > 10K Training – Day 1, Monday

10K Training – Day 1, Monday

So it BEGINS……..Day 1 of my “10K Training” on this Monday, 10/5/09!

10K Training Program

10K Training Program

I will not be officially starting until after work, but I just had to mention it, stay tuned for further details below.

On to the rest of the day from the beginning:

  • 7:30am
    • Up and getting ready for the day ahead!
  • 8:00am
    • Wake the little one (who did not want to get up)……telling her to get her teeth brushed, get dressed & come have breakfast.
  • 8:20am
    • Breakfast is finished, we grab our things and head to school as the bus left awhile ago……..
  • 8:35am
    • Wait in the drop off line at school……
  • 8:40am
    • Finally drop of my daughter before the “tardy” bell rings!
  • 9:00am
    • Arrive at work, LATE!  Hey, it happens sometimes…….
  • 9:30am
    • Breakfast
      • High-fiber instant maple brown sugar oatmeal with ½ a apple cut up in little pieces, a dash of cinnamon & some flax seeds.     





  • 10am – 1pm
    • Work, Work & More Work…….with some personal stuff in between (like email birthday pictures, blog post, paying some bills, etc.)
    • Early Snack
      • A small piece of homemade Chocolate Chip Granola. 
Early Snack

Early Snack

  • 1:20pm 
    • Lunch
      • 2 slices of whole-grain bread with tuna made with a scoop of mayo, a few pickles and ½ a banana on the side. 








      1:30pm – 4:30pm 

      • Work, Work & More Work Again…….with some “more” personal stuff in between (addressing thank you cards, scan pictures and read some health blogs)
      • Late Snack
        • Activia Light Fat-Free Vanilla yogurt with ½ a cut up apple, flax seed & Kashi Apple Orchard Granola mixed in. 
    Late Snack

    Late Snack

    • 5:00pm – 6:45pm
      • Left work
      • Picked up my daughter from after school care
      • Got home
      • Changed into my running cloths
      • Started dinner
    • 6:45pm – 7:30pm
      • 10K Training – Day 1 (40 minute “easy” run)
        • Went out in the nice cool weather and ran for 40 minutes that was approximately 3 miles, ending just after sunset.
    • 7:30 – 9:00pm
      • Finished making dinner, while chatting with the family.
      • Dinner
        • Whole-wheat pasta with Emeralds’ Marina Sauce and ground up hamburger and onions added, plus a side salad with Italian dressing.





      • Showered
      • Walked the dog
      • Got my daughter in bed
    • 9:00pm – 11:oopm
      • Started at the lap top for about an hour….surfing eBay, checking my email, checking my blog and others.
      • Vegged on the couch with the hubby until bed time.





    Flax (also known as common flax or linseed) is a member of the genus Linum in the family Linaceae. It is native to the region extending from the eastern Mediterranean to India and was probably first domesticated in the Fertile Crescent. Flax was extensively cultivated in ancient Egypt.


    Flax is grown both for its seeds and for its fibers. Various parts of the plant have been used to make fabric, dye, paper, medicines, fishing nets, hair gels and soap. It is also grown as an ornamental plant in gardens.


    Flax seed

    Brown Flax Seeds

    Flax seed

    Flax seed
    Nutritional value per 100 g (3.5 oz)
    Energy 530 kcal   2230 kJ
    Carbohydrates     28.88 g
    – Sugars  1.55 g
    Dietary fiber  27.3 g  
    Fat 42.16 g
    Protein 18.29 g
    Thiamine (Vit. B1)  1.644 mg   126%
    Riboflavin (Vit. B2)  0.161 mg   11%
    Niacin (Vit. B3)  3.08 mg   21%
    Pantothenic acid(B5)  0.985 mg  20%
    Vitamin B6  0.473 mg 36%
    Folate (Vit. B9)  0 μg  0%
    Vitamin C  0.6 mg 1%
    Calcium  255 mg 26%
    Iron  5.73 mg 46%
    Magnesium  392 mg 106% 
    Phosphorus  642 mg 92%
    Potassium  813 mg   17%
    Zinc  4.34 mg 43%
    Percentages are relative to US
    recommendations for adults.
    Source: USDA Nutrient database

    Flax seeds come in two basic varieties, brown and yellow or golden, with most types having similar nutritional values and equal amounts of short-chain omega-3 fatty acids. The exception is a type of yellow flax called Linolaor solin, which has a completely different oil profile and is very low in omega-3. Although brown flax can be consumed as readily as yellow, and has been for thousands of years, it is better known as an ingredient in paints, fiber and cattle feed. Flax seeds produce a vegetable oil known as flaxseed or linseed oil, which is one of the oldest commercial oils and solvent-processed flax seed oil has been used for centuries as a drying oil in painting and varnishing.[citation needed]

    One hundred grams of ground flax seed supplies about 450 kilo-calories, 41 grams of fat, 28 grams of fiber, and 20 grams of protein.[4]

    One tablespoon of ground flax seeds and three tablespoons of water may serve as a replacement for one egg in baking by binding the other ingredients together. Ground flax seeds can also be mixed in with oatmeal, yogurt or any other food item where a nutty flavor is appropriate. Flax seed sprouts are edible, with a slightly spicy flavor. Excessive consumption of flax seeds with inadequate water can cause bowel obstruction.[5] Flaxseed is called ‘Tisi’ in northern India particularly Bihar region. Roasted ‘Tisi’ is powdered and eaten with boiled rice, a little water and a little salt since ancient times in the villages. It is aromatic and tastes nice. It is considered soothing for stomach, laxative and good for health.

    Flax seeds are chemically stable while whole, and milled flaxseed can be stored at least 4 months at room temperature with minimal or no changes in taste, smell, or chemical markers of rancidity.[6] Ground flaxseed can go rancid at room temperature in as little as one week.[7] Refrigeration and storage in sealed containers will keep ground flax from becoming rancid for even longer.


    Possible medical benefits


    Flax seeds contain high levels of lignans and Omega-3 fatty acids. Lignans may benefit the heart, possess anti-cancer properties and studies performed on mice found reduced growth in specific types of tumors. Initial studies suggest that flaxseed taken in the diet may benefit individuals with certain types of breast[8][9] and prostate cancers.[10] However, the Mayo Clinic (http://www.mayoclinic.com/health/flaxseed/AN01712) reports that the alpha linolenic acid in flaxseed may be associated with higherrisk of prostate cancer, and cautions that those with, or at risk for, prostate cancer should not take flaxseed. A recent meta-analysis found the evidence on this point to be mixed and inconclusive ( Am J Clin Nutr (March 25, 2009). doi:10.3945/ajcn.2009.26736Ev1). Flax may also lessen the severity of diabetes by stabilizing blood-sugar levels.[11] There is some support for the use of flax seed as a laxative due to its dietary fiber content[5] though excessive consumption without liquid can result in intestinal blockage.[12] Consuming large amounts of flax seed can impair the effectiveness of certain oral medications, due to its fiber content.[12]

    Categories: Family, Health & Fitness, Work
    1. October 6, 2009 at 9:07 pm

      Good luck with your training!!

      • October 6, 2009 at 9:10 pm

        Thanks……I am off to do my “circuit-training” day, plus some abs & upper body weights! =)

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