Heidi Greenwood Professional Runner Workout Wednesday

Workout Wednesday is back and I am so excited to have Heidi on! It was a no brainer asking Heidi to be featured on a Workout Wednesday post. I am a BIG fan girl and constantly inspired by her determination, work ethic and speedy legs. Plus after seeing some of her yummy food post I was so interested in how this Olympic Marathon Qualifier fuels her day! 
I am a competitive runner who is currently living and training in Sioux Falls, South Dakota.  My focus right now is getting myself fit to race at the 2016 US Olympic Marathon Trials which will be held on February 13 in Los Angeles, California.  I am a member of the Oiselle Haute’ Volee team and for the last three year I have been coached by Cley Twigg and managed by Roger Twigg of Twigg Sports Management Group (TSMG).  My fall racing plans include the Pittsburgh-10 miler on October, 25th and the Monumental Half-Marathon on November 7th.  

I can boldly proclaim that I am a @runningonveggies super fan!  She should make fan shirts—I’d totally get one! ☺  As a kitchen experimenter myself I have followed along and created many of her delicious recipes.  When Lottie asked if I’d be willing to be featured on her blog for Workout Wednesday I was beyond thrilled!  I’d love to share with you what a day in my life looks like.  Enjoy!

6:00 AM-Wake up

2 cups of STRONG coffee w/ creamGeneration UCAN Peanut Butter Snack Bar

8 oz. electrolyte drink

*Typically I do not like to eat a lot before workouts

7:30 AM-Head to Yankton Trails for a workout

• Warm-up: Multi-directional Lunges, standing hip rotations, leg swings, followed by 3 mile easy jog, few drills, and 2 longer strides
• Workout: 3 mile, 2mile, 2x1mile
• Cool-down: 2 miles easy, multi-directional lunges, leg swings (Yes, I do those pre and post workout)

Workout Goal: PACING, must follow correct pacing9:30 AM: Post Workout snack 

• Chocolate Generation UCAN with vanilla coconut milk

12-16 oz. electrolyte drink10:00 AM: Augustana Cross-Country (Team strength work)

*I am a volunteer coach with Augustana University.

11:30 AM: Strength work at Sanford Fieldhouse

Strength workout:

• Bird-Dog 3 x 6 w/ 5” hold
• SL Glute Hip Bridge 3 x 6 w/ 5” hold
• SL Glute Hip Bridge 3 x 15 leg flings
• Plank (alternate Prone to side every 20”) x 5:00 
• Dead Bug x 12 w/ 3” hold
• TRX SL Lunge w/ rock back 3 x 12E
• TRX Atomic push-up w/ knee tuck 3 x 12
• TRX Row 3 x 12
• Jump Rope 50 double leg/20 single leg/20 single leg
• TRX High Pull 3 x 12
• SL RDL 3 x 12 
• TRX Drop Lunge 3 x 12

1:00 PM: LUNCH

“Yogurt Bowl”

• Plain Greek Yogurt
• Juice Plus Complete Vanilla Protein
• 1-3 TBSP milk
• Healthy Skoop A-Game (sweet greens)
• Cinnamon, Ginger, Nutmeg
• Honeycrisp Apple slices
• Sprinkle of raisins

Heavy sprinkle of Kashi Go Lean Crunch Honey Almond Flax (for a little crunch)1:30-2:30 PM: nap!  

*I take a nap about 3 times per week.  

3:00 PM-Snack

• Coffee
• Rice cake
• Peanut Butter (lots of)
• Banana
• chia seeds
• water

3:15 PM– Augustana Cross-Country Workout at Outdoor Camp

*The team is doing a broken tempo today.  I jogged an easy 3 miles with the team for their warm-up.

5:00 PM-Hurdle/Hip Mobility drills

5:30 PM– shower & Prep for dinner.

6:30 PM – Dinner

Large spinach Salad (mushrooms, tomatoes, tons of red onion, feta cheese, yellow peppers, roasted chickpeas w/ balsamic vinegar and blue cheese dressing)

• Salmon (8 oz)
• Squash* w/ coconut oil, salt, pepper
• Homemade cornbread**
• 16 oz. water w/ lemon

*I have been making my squash lately in the microwave! Weird I know, but it is quick and it works!  I just cut a line around the squash and put in in the microwave for 10-12 minutes. 

***I have made this cornbread recipe multiple times.  I just made it up myself.  It contains: cornmeal, coconut oil, flaxseed, egg, milk, vanilla extract, salt, baking soda, baking powder, and optional ideas to sweeten the cornbread is to use a squeeze of honey/pure maple syrup/apples sauce/or dried apricots soaked in water.  

Cornbread recipe (but feel free to remake and modify, but this is what I did)

optional: 1-3 T. honey, pure maple syrup, stevia, soaked apricots pureed. 8:00pm– Typically I watch either Dateline or Netflix

10:00pm– Snack

2-3 ‘healthy” cookies

16 oz. electrolyte drink or water

*I always have these on hand.  I keep them stored in the freezer.  So, good!! And still loaded with good nutrition/good energy.  They really seem like dessert to me!  My husband eats them like crazy too!  The exact recipe of the cookie changes slightly depending what I have on hand.  You do need a decent food processor or blender and a good protein powder to make them.  

Base recipe is: chickpeas, nut butter or coconut oi, protein powder, pinch of salt, vanilla extract (don’t be shy with this) and you can use stevia, ½ banana, or dates to sweeten.  Ways to vary recipe: use different extracts (lemon orange, almond, butter, mint), spices (cinnamon, ginger, nutmeg, coco), shredded coconut, chia seeds, flax, various nuts or seeds, dried fruit (tart cherries, blueberries, raisins, apricots), and dark chocolate chips!10:30pm– Bedtime

HYDRATION: I really have to focus on being sure that I’m consuming enough water throughout the day.  The trick that has been working for me is that I have been using smaller bottles as visual reminders and easier to quantify how much I am getting in throughout the day.  It is a very simple thing and I’m sure lots of you already do this!  At the end of the day if I only see two empty bottles on the side of my fridge that means I need to “throw a few back” before going to bed.Supplements: 

I do not take a multi-vitamin.  I do take all 3 blends (Orchard, Vineyard, and Garden) of Juice Plus capsules, fish-oil, and hemaplex regularly.I feel very lucky and blessed to be supported by such great companies—-Special thanks to:

• Oiselle
• Generation UCAN
• SanfordPOWER
• Zensah
• HealthySkoop

Thanks for reading and I’d love to connect with all of you through social media!  

• Instagram: HJOGREENWOOD
• Twitter: @heidijogreen
• Facebook: Heidi Greenwood
• Website: www.heidijogreen.com
• Strava: Heidi Greenwood