When I started today’s run, I chuckled to myself in a cocky way (NEVER AGAIN), because it started out so nice and easy. I thought “eh, I got this, I will breeze right through it”. Easy it was NOT and breeze right through it I did NOT. So today’s run was a fartlek run.
Fartlek runs are supposed to be a fun run. I wasn’t a fan when I trained for half marathons, but I think I may actually like them now. Fartlek is Swedish for “speed play,” and that is what David Siik teaches you in the book. Fartlek runs alternate moderate-to-hard efforts with easy throughout. After a warm up, you play with speed by running at faster for short periods of time (to that pole, to the white car) followed by easy-effort running to recover. To me, this is a mental “F” excuse my French, but that’s the truth! SO as you know I am now running in three segments.
When I got to the third segment, I must have been out of it because I was allowed a 1-minute recovery after each 30-second hard run. HA! I never saw that until I was done with my whole run! FRIG ME!!!!! My heart rate was 171 at one point and I was scared I’d pass out, but I made it- barely. I may have screwed up that run, but I finished it. Next time I will pay more attention to the plan!
Here is the arm workout
- close grip bicep curl
- dips with feet elevated
- seated dumb bell curls
- v-bar triceps press downs
- side oblique with reach through
- band bicep curls
- tricep push ups
- ab wheel
And now for my incredible slow cooker chicken soup. This slow cooker is LIFE! No, I am not kidding! WIth a little chopping ( and now you don’t even have to do that thanks to Whole Foods prepped veggies), you toss everything in a forget about it!
- 3 garlic cloves, minced
- 5 carrots, diced
- 2 onions, diced
- 4 celery stalks, diced
- 1 3-pound whole chicken.
- 6 cups water
- 1/3 cup chopped fresh dill
- 1 teaspoon fine sea salt, more for salting the chicken and more to taste
- 1/2 teaspoon black pepper, more to taste
- 1 bay leaf
- Place garlic, carrots, onion, and celery into the insert of your slow cooker
- Pat chicken dry and season generously with sea salt, then add the chicken into the slow cooker.
- Add in the water, dill, salt, pepper
- Set on low for 8 hours.
- Once done, discard the bay leaf and remove the chicken to shred. Discard the skin and bones.
- Place chicken back into the slow cooker. Taste and adjust seasoning as desired.
When I opened it after about seven hours, the whole chicken broke apart. It was simply amazing and smelled divine!
- Whatever is leftover, you can put into Mason Jars, and freeze. Take out the in the morning, it will be defrosted and ready to heat up for dinner!