Ravingrunner ~ Training and Diet Journal

[Kora]

Hi I'm Kora and this my training journal.

I'm not here to motivate or teach anyone anything . I'm not interested in getting into the fitness industry, or to coach to train or give advice and I don't even want to write articles. I just need a training log and a nice little place to store information I might easily find at a later date. That's it. So I strongly advise that anyone taking, anything I write as advice on training or how to live a healthier, happier life.. seek professional (psychiatric) help or counseling first and I strongly advise having health insurance.

I have some back problems i'm trying to strengthening, so I still have rehab/prehab work in my training routine. I post my training a day behind that way I have a full days info, which is necessary for full mathematical calculations. I try to track as much detail as possible. I'm anal that way, but I'm not insane just yet so I don't track everything, every single day.

All the pictures in my blog were taken by me, some are good, some are bad but they are still all mine. They are just a visual documentation of training journey.

http://instagram.com/ravingrunner Where most of my training pics are.

http://ravingrunner.com/ My personal training journal.. I also keep things like exercise routines or workouts, prehab and rehab programs that I use posted. Along with resources pages. Ok I have A resource page which I add to frequently. http://ravingrunner.com/2014/04/04/reso ... pplements/

(EDITED IN 5-27-14) I'm building a resource page for my personal reference for wheat, corn and peanut allergies. I't's here .. I will keep adding to this as I get more information. http://ravingrunner.com/2014/05/23/food ... anut-free/



(I'm about 5 days behind at the time of starting this so there's gonna be going a little catch up, except the first 5 days posted relatively soon and then daily from there. Also my apologies for starting one journal and then leaving for a week and then having to come back and start everything over again. There was rather unexpected changes in my life.)

[Kora]

Stats: Female 5’4 weight 150 Resting heart rate 43 Blood pressure 11/75 fasted blood sugar 89 Sleep 7.00 hours @ 86% Total Calories Burned today 3133

Base Run 6.50 miles with 80% of my run done in the aerobic zone. Average heart rate 144-158

WEATHER Partly cloudy morning
WIND 3.1 mph ↑
TEMPERATURE 73°F
HUMIDITY 73%

Trail Riding 2.50 hours Calories Burned 1,515

Heart rate zone Duration
RESTING (50 – 113) 6 m:39s
1.WARM UP (114 – 126) 19m:21s
2.FAT BURNING (127 – 139) 40m:43s
3.AEROBIC (140 – 151) 44m:50s
4.ANAEROBIC (152 – 164) 37m:15s
5.MAXIMUM (165 – 178) 21m:36s

Trail Notes: It was some rough riding. The trails I was on are only really intermediate trails as far as the hill grades, the jumps, the technical ability it takes to ride these trails under normal conditions. I wouldn’t consider the condition of the trails to be normal right now though. There are still trees down from the last tornadoes. All the rain has washed out certain sections of the trail and it’s made for great over growth conditions. Add to all that, that no one appears to be using the trails and it’s like forging your own path out there. The trails are extremely over grown. Some areas I have to ride through brush that is like 2 to 3 feet taller then me! It completely covers the trail in some areas, so I can’t see the washed out areas or holes, or roots, or rocks. I constantly got hit by thorns, pollen filled evil flowers, or branches. It’s rough riding.


(This was the only open section of trail we saw all day.)

My training hydration: 12 oz prerun – 6 oz in run – 8 oz post run/pre-cycling 16 oz in cycling – 16 oz post cycling

*I was really careful to make sure I was well hydrated today because I knew it being game day that in the evening I would be drinking a lot of beer. I think I had somewhere between 6 to 8 beers during the game. I’m a female about 5’4 and 150 that’s kind of a lot of beer. I also knew I had to get up the next morning and run really early so after ward I made sure to continue hydrating through the night. I had 16 oz of water with a multivitamin before bed. All at once that way I ensure I wake up in a few hours to pee… lol.. it’s a good way to ensure I wake up to continue hydrating through the night. Flush out all the alcohol so I don’t get up dehydrated and feeling like crap the next morning. So I did this 3 times through the night with smart water, for a total of 24 oz.

Nutrition for the day. Most days I track my calories, it’s not necessary every single day so days like today when I’m mixing training and relaxing and football and beer I don’t bother.

I ran fasted. Followed by herbal coffee with soy creamer and protein carrot cake bar.

Post cycling I had a veggie encharita (black beans, mushrooms, onions, peppers in a flour tortilla with ranchera sauce) w/ rice, guacamole.

Dinner was a huge failure. I watch the game at sports bar and it wasn’t really vegan friendly so I had a few french fries and other then beer that was it. Not really a good idea.

[Kora]

Sunrise running 5 easy miles at a recovery pace.

AVG. HEART RATE 123 to 143 nice and low
WEATHER Clear night
WIND 3.1 mph ↑
TEMPERATURE 73°F
HUMIDITY 77%


Lake view

Trail Riding 3 hours

AVG. HEART RATE 155
MAX. HEART RATE 183




Today’s trail were a mixed bag of slightly open trails to fully over grown. The high grass areas like the pic below are like forging new paths. They are completely engulfed with plants. It’s making for a rough weekend of riding. I have scratches from thorns, bug bites from ticks to chiggers, I have bruises that seam to be multiplying by the day. I’ll show tomorrow… or they are on my instagram already.

When riding through terrain that’s massively over grown it really doesn’t matter how good of a rider you are, shits going to happen. Not being able to see the trail floor means not being able to allows stay on trail, or to see sudden drops, or roots, or rocks which are very loose from the dry sand right now. Bike tires catch loose branches sometimes, lots of things kick up and hit the legs. It’s just rough riding which leads to plenty of minor injuries. But it’s worth it. It’s sick but some of the best riding around.

I didn’t track diet or stats today. It’s more about relaxing and fun then training this weekend. Don’t get me wrong it’s been damn hard training.. but when I’m not training this weekend I’m just chillin. That’s as close to a lazy weekend as I get. Tuesday morning I get back to tracking diet..

[Kora]

Running – base

DISTANCE 5.02 mi
DURATION 56m:25s
AVG. SPEED 11:15 min/mi
MAX. SPEED 9:08 min/mi
CALORIES 601 kcal
HYDRATION 1.15L
AVG. HEART RATE 160
MAX. HEART RATE 169
Heart rate zone Duration
1.WARM UP (114 – 126) 0m:10s
2.FAT BURNING (127 – 139) 1m:06s
3.AEROBIC (140 – 151) 4m:55s
4.ANAEROBIC (152 – 164) 44m:39s
5.MAXIMUM (165 – 178) 5m:15s
WEATHER Sunny
WIND 9.9 mph ↖
TEMPERATURE 73°F
HUMIDITY 82%


Trail Riding - Cycling

2 hours
CALORIES 1015 kcal
AVG. HEART RATE 145
MAX. HEART RATE 180
Heart rate zone Duration
1.WARM UP (114 – 126) 8m:21s
2.FAT BURNING (127 – 139) 29m:43s
3.AEROBIC (140 – 151) 33m:50s
4.ANAEROBIC (152 – 164) 26m:15s
5.MAXIMUM (165 – 178) 20m:36s
WEATHER Sunny
WIND 9.9 mph ↑
TEMPERATURE 82°F
HUMIDITY 66%


As you can see in the pics today’s trails were much more open. My legs were very thankful for that! Not that I didn’t take a few shots today but nothing like the last few days. Today’s trails were mostly about managing sand pits and loose gravel and rocks.


This section of trail is wicked. If you toward the top of this trail there is a huge tree root showing. Just before that is a curve and its all on the downward run. So if you don’t know the root is there .. lol. It can throw you off your game a little, fuck your world up for a few minutes.

One of the guys I was riding with made this corner to fast and hit the tree on the left, somehow it threw him to the opposite of the trail. Like I’m riding behind him and all I see is him suddenly flying off his bike and rolling across the trail. LMAO, that’s what happens when you don’t pay attention!

_________________________________________________________________________________________________

Last day of a long weekend. I don’t have a lot in the way of stats today and I didn’t track diet because ya know it’s a holiday weekend I’ve been lazy about stuff like that. Starting tomorrows post I promise will look more like what a training journal should look like. I can tell you though I slept good, I ate a lot and I burned around 3,200 calories for the whole day.

I will show you what 3 days of riding rough terrain will do for you. Don’t let the following images scary you off from trail riding or mountain biking, off road/trail riding. This is mostly from the first two days of my riding and it’s mostly because I have been riding through massive over growth. Which is like trying clear paths with nothing but a bike.



I’m so going to the Cupcake lounge to show my sexy legs off to the other chicks! They dig the trail riding stories, and I’ll get sympathy points for injuries!

[Kora]

Crickets are back..

OMG! I hate the crickets! Running at 5am this time of the year is like being running a murderous gauntlet every morning and I’m the executioner. Those little bastards litter the side walks and they make this crunching noise when you run over them, that seriously grosses me out. I try very hard not to little critters, but it’s like the have death wish… suicide by runner.

Running – slow pace, moderate distance intended to build my running while taxed.

DISTANCE 8.41 mi
DURATION 1h:43m:09s
AVG. SPEED 12:16 min/mi
MAX. SPEED 9:31 min/mi
CALORIES 938 kcal
HYDRATION 1.00L
AVG. HEART RATE 144
MAX. HEART RATE 157
Heart rate zone Duration
1.WARM UP (114 – 126) 0m:13s
2.Recovery zone (127 – 139) 11m:25s
3.AEROBIC (140 – 151) 1h:22m:36s
4.ANAEROBIC (152 – 164) 8m:21s
WEATHER Clear morning
WIND 0.0 mph ↓
TEMPERATURE 63°F
HUMIDITY 93%

Run notes: I’m coming off a long training weekend. Normally I would do a short recovery after that, but I’m starting and endurance phase in my running so today I opted for a longer, slow run. At that pace I can still recover fine, while still building some endurance and help my body adapt to training even while tired. Post run I went straight for the compression socks. This helps recovery and it’ll help keep the swelling down from all the abuse and bruises I took over the weekend. I’ve had some mild swelling in the lower legs.



Trail riding – cycling – easy pace about 2 hours I did not track this ride today, because it was just a relaxing ride. No intended as a training ride or intense enough to count as one. I did bring a few pics though.
Stats: Weight 152 Fasted blood sugar 94 Blood pressure 115/75 Resting heart rate 43

Sleep: 7 hours @ 90% efficiency

Calories Burned 3205 (for the 24 hour day) Calories Consumed 1,672 Calories Deficit 1533

Hydration: Prerun 8 oz ~ post run/precycle 16 oz ~ In cycle 14 oz ~ post cycle 8 oz

Supplements: 1 zantrax prerun – multi – extra vitamin K

Meals: Breakfast Post run ~ herbal coffee & soy creamer ~ carrot cake bar (vegan, low sugar mostly veggies & fruit) ~ vegan protein smoothie

Snack Post cycle ~ fried banana w/ peanut butter & carob chips

Lunch Post Cycle – gluten free vegan burrito w/ chickpeas & rice ~ gluten free vegan carob chip muffin ~ green grapes

Dinner Tofu fries covered in marinara sauce & spinach w/ another carrot cake bar

Totals: Calories 1,673 Fat 62 Carbs 221 Protein 72

[Kora]

Humming birds from my morning hike.

Running – Recovery splits. Both short runs. The first one moderate intensity, the second at a lower intensity.

Run #1

DISTANCE 2.55 mi
DURATION 27m:50s
AVG. SPEED 10:55 min/mi
MAX. SPEED 9:12 min/mi
CALORIES 280 kcal
HYDRATION 0.36L
AVG. HEART RATE 153
MAX. HEART RATE 164
Heart rate zone Duration
3.AEROBIC (140 – 151) 7m:30s
4.ANAEROBIC (152 – 164) 19m:18s
WEATHER Clear morning
WIND 0.0 mph ↓
TEMPERATURE 64°F
HUMIDITY 82%

Run #2

DISTANCE 2.00 mi
DURATION 24m:58s
AVG. SPEED 12:28 min/mi
MAX. SPEED 10:44 min/mi
CALORIES 224 kcal
HYDRATION 0.28L
AVG. HEART RATE 143
MAX. HEART RATE 156
Heart rate zone Duration
2.Recovery (127 – 139) 5m:08s
3.AEROBIC (140 – 151) 18m:44s
WEATHER Sunny
WIND 0.0 mph ↓
TEMPERATURE 71°F
HUMIDITY 82%

I also did a 2 hour hike today. Easy terrain, slow pace. This was not a training hike so no tracking, no stats on this.

Stats: Weight 152 Semi-Fasted blood sugar 101 *taken post herbal coffee &soy creamer and post run Blood pressure 115/75 Resting heart rate 46

Sleep: 7.39 hours @ 93% efficiency

Calories Burned 3074 (for the 24 hour day) Calories Consumed 1,143 Calories Deficit 1931

Hydration: Prerun 10 oz ~ post run 6 oz ~ In hike 16 oz ~ post hike 12 oz

Supplements: 1 zantrax prerun – multi – extra vitamin K

Prerun – herbal coffee, soy creamer

Breakfast Post Run – Vegan Protein Shake w/ 1/2 cup unsweetened almond milk & 1/2 cup blueberries

Post second run – Kora’s carrot cake bar (gluten free, vegan, made with mostly fruit & veggies)

Lunch Post hike – Mexican enchilada casserole (made with vegan taco filling, gluten free cornbread mix, veggies & soy cheese)

Snack – nut & soy protein bar

Dinner – gluten free, vegan tofu & chickpea burrito

Totals: Calories 1,143 Fat 42 Carbs 191 Protein 57

*A little light on nutrition today. I am trying to cut some weight but that big of calorie deficit is not my goal. When I go to low on calories my metabolism slows down and then it fucks up my weight loss and I stall.

[Kora]

Trail Running @ an easy pace

DISTANCE 5.83 mi
DURATION 1h:08m:37s
AVG. SPEED 11:20 min/mi
MAX. SPEED 9:20 min/mi
CALORIES 690 kcal
HYDRATION 1.26L
AVG. HEART RATE 153
MAX. HEART RATE 172
Heart rate zone Duration
1.WARM UP (114 - 126) 0m:12s
2.RECOVERY (127 - 139) 3m:12s
3.AEROBIC (140 - 151) 21m:28s
4.ANAEROBIC (152 - 164) 38m:10s
5.MAXIMUM (165 - 178) 5m:13s

WEATHER Clear morning
WIND 5.6 mph ↖
TEMPERATURE 72°F
HUMIDITY 73%


Busy trails today.

*Trail cycling relaxed pace. Not a training ride so not tracked. About a 2 hour ride very easy pace.

Today's stats:

Weight 152 Blood sugar 117 *post run fasted Blood pressure 115/75 Resting heart rate 51

Sleep: 7.00 hours @ 92% efficiency

Calories Burned 2786 (for the 24 hour day) Calories Consumed 1,377 Calories Deficit 1409

Hydration: Prerun 8 oz ~ post run 12 oz ~ In cycle 8 oz ~ post cycle 12 oz

Supplements: 1 zantrax prerun – multi – extra vitamin K



This want be the best example of a good diet day. LOL, I'm sort of winding down and in desperate need of a rest day. Which I will definitely get tomorrow, before jumping into a very hard training weekend.

Breakfast Post Run ~ Smoothie made with tofu, almond milk (unsweetened), mixed frozen tropical fruit, and fresh spinach. Along with a cup of herbal coffee and soy creamer.

Lunch Post cycling ~ Taco casserole w/ fresh corn, onions, red peppers and avocado. (I'll post the recipe for this sometime over the weekend. It's a fast easy lunch.)

Snacks ~ Carrot cake bar (I'll also post the recipe for these soon as I eat them a lot.)

Snacks ~ Almond & soy protein bar

Dinner ~ corn cereal and peanut butter (lol)

Totals: Calories 1377 Fat 52 Carbs 164 Protein 48

[Kora]

The Trailhead was full of turkey's today!

*Woke up this morning feeling a bit ill. My stomach was queezy. I was tired, achy and had a slight headache. Flu’s been going around here. I’m really hoping I don’t have the start of it or am trying to fight it off.

Running - Endurance base

DISTANCE 10.00 mi
DURATION 2h:08m:32s
AVG. SPEED 11:01 min/mi
MAX. SPEED 8:25 min/mi
CALORIES 1086 kcal
HYDRATION 2.15L
AVG. HEART RATE 138
MAX. HEART RATE 158
Heart rate zone Duration
1.WARM UP (114 – 126) 1m:38s
2Recovery/easy (127 – 139) 1h:19m:58s
3.AEROBIC (140 – 151) 42m:35s
4.ANAEROBIC (152 – 164) 7m:57s
5.MAXIMUM (165 – 178) 0m:00s
WEATHER Clear morning
WIND 3.1 mph ↖
TEMPERATURE 73°F
HUMIDITY 68%

*I know I under hydrated on this run. I also would have liked to have seen higher heart rates.



Trail Riding / Mountain biking

DURATION 1h:45m:05s
CALORIES 1023 kcal
HYDRATION 3.53L
AVG. HEART RATE 150
MAX. HEART RATE 178
WEATHER Sunny
WIND 4.3 mph ↑
TEMPERATURE 86°F
HUMIDITY 58%
*I was feeling a little better by this time. I think my endurance was good on this ride. I felt like my technical skills were a little sloppy today though. At one point I took a jump, followed by a tight corner and hit a sand pit that I lost control in. My bike just slid out from under me. So more bruises.. not the old ones haven’t even healed yet.

And my riding partner screams like a girl(? this maybe bad wording seeing as how I’m a girl and I don’t scream like that!) .. when he sees spiders, which can be a little distracting sometimes.. so maybe he’s the real reason I lost control!

The trails were a mixed bag of terrain today. Some sections were heavily over grown, others open but a lot sandy loose rocks. It was the sand that was my undoing today. I cussed sand pits like they were the devil in disguise. Overall I think it was a good ride, but I felt like I rode a little sloppy today.



Hydration Today: Prerun 8 0z ~ in run 8 oz ~ post run / precycle 16 oz ~ in cycle 10 oz ~ post cycle 6 oz

Stats: Resting Heart rate 54 (a little high) Blood Pressure 120/80 (not really my norm)

Blood Sugars: Fasted prerun 91 fasted post run 120 Post cycle (1 hour post but before post ride meal) 90

Sleep: 6.19 hours @ 90% efficiency

Calories Burned 3,690 (for the 24 day) Calories Consumed 1,437 Calorie Deficit 2,253

*Nutrition notes: I ran fasted, not a good idea, I also under ate, not a good idea either as it will effect my recovery. All for the same reason. I wasn’t feeling well, my stomach was bothering me and I just found it hard to eat today.


My carrot cake bars... makes 8 bars or 12 muffins. I make these in like a square muffin pan. For 8 they will come out to about 100 calories 20 carbs 2 grams of fat & 2 grams of protein.

2 Tbsp Ener-G Egg Replacer (my egg replacer is not gluten free, but you can find a gluten free egg replacer then this recipe would be gluten free.)
½ cup warm water
2 ripe bananas, peeled and mashed
1/2 cup splenda
2 Tbsp no sugar added flax milk
1 Tbsp pure vanilla extract
½ cup coconut flour
1 8oz pkg of mircle rice (rinsed and blanched in hot water, then set aside to drain.)
¼ cup Spectrum - Decadent Blend Chia and Flax Seed With Coconut and Cocoa
½ tsp gluten-free baking soda
1 tbsp pumpkin pie spice
¼ tsp sea salt
1 cup shredded zucchini
1 cup shredded carrots
¼ cup reduced sugar craisins

Preheat oven to 350 and don't forget to spray the pan with oil. These will bake for about 35 to 40 minutes. I then go ahead and rinse & drop my miracle rice into boiling water for 1 minutes, then set aside on some paper towels to drain off water.

Mix egg replacer and warm water together thoroughly (until it starts to get kind of foamy). Combine “egg” mixture, mashed bananas, splenda, flax milk and vanilla extract in a large bowl with a hand mixer. I then simply mix in everything else. Mix it all really good and drop it into the baking cups.

I will be honest with you and say I never really know when these are done. I just sort of leave them in the oven till they aren't so smushy on top. For 8 bar pan about 40 minutes max. Less for muffin pans. I haven't died yet and they taste good. For some reason they always taste better the second day.

And yes the miracle rice looks a little funny baked into them at first but it's ok.

Breakfast post run ~ tofu scramble w/ spinach, onions, peppers & guacamole w/ a carrot cake bar and herbal coffee w/ soy creamer.


Very easy to make. I just threw some diced onion, red peppers and crumbled up some firm tofu into my wok with a little cumin, curry, turmeric and garlic and pepper. Stir fried it about 3 to 5 minutes till most of the water was cooked out. Then tossed in fresh spinach at the end.

Lunch post cycling ~ Gluten free, vegan indian burrito w/ avocado & vegan sour cream.

Dinner ~ I had vegan nachos .. and I skipped the beer.

Snacks ~ I had three small nutrition cookies.

In ride snacks ~ I carried caramel toasted popcorn which is gluten free, all natural and vegan.

Totals : Calories 1438 Fat: 58 Carbs: 190 Protein: 45

AWWW.. don't run! I promise we want eat you!!!

[Kora]

Purging That First Race...


It’s time to cross my proverbial line in the sand. Tonight’s my first race in the underground since my back injury. It’s time to put on the game face, leave my fear behind and step over the line.

The worst part about an injury that takes you out of training for long periods of time. (In my case over a year.) It’s not the pain, so the work it takes to get back what you lost, or even the humiliation. It’s the fear that has time to creep in that’s often the hardest to overcome. That gnawing fear that holds you back from fully reaching your limits. It’s not really a bad thing in the beginning because it’s almost like your minds way of protecting you from yourself. But eventually you reach a point in training or racing where it becomes time to leave that fear behind and except where you are at, move forward. Not doing this is like being a cage fighter that’s afraid to get hit. You can’t attack if you are always worried about defending yourself. To push your body to it’s limits you have to be willing to attack anything and everything that stands in front of you.

I can tell you it wasn’t easy. There’s still a huge disconnects between how I see myself mentally and my abilities. When we lined up for the race, I felt like that athlete that I was before the injury. I felt like one of the top athletes there. For a moment I felt that secureness that comes with knowing your one of the best on this line. Then I remind myself that I’m not. I’m not the best on the line anymore. Then I had to quickly push aside that insecurity that suddenly flooded my mind at that reminder! It’s hard to except that I’m not going to be coming in with the first wave or placing in the top group of racers. For me it’s still embarrassing, humiliating. I remind myself to keep those feeling in check though, because if I don’t then I will never be as good an athlete as I know I can be. What doesn’t kill me, makes me stronger right? Isn’t that how it goes?

So I put on my game face and line up like a pro. Like I know I’m the best on the line. I push as hard as I can through the race and I place in the middle group. I’d like to tell you I was happy with that, but I’m not not. I’m angry. I’m angry that I got injured, I’m angry that it took so long to rehab, i’m angry that I’m not where I want to be. I’m angry at myself that I can’t just be happy that I’ve accomplished what I have. I’m angry because I think I haven’t pushed hard enough to return. I”m just angry.

What am I going to do with all that anger? Use it to build back the mental toughness that got me where I was pre~injury. I’m going to use to meet my goals.

Gun and Run Trail Races (The first in a series of races. Next race is in October.)

16 miles of rough, rocky terrain in the dark. 2:06

*It’s actually a pretty easy coarse if you are familiar with it, which I am. It was actually my saving grace of the race. It’s the people that make it hard! It’s like mainstream races. Once you hit the coarse rules don’t apply. The only real rule is that you have to stay the coarse.

It’s nice to have that first race under my belt. I should be able to start locking in more on that mental aspect of what I want to accomplish. From here on, no fear, no failure, no excuses.

My pre race meal..





WILD JUNGLE CURRY (with tofu, vegan) and FRESH VEGGIE ROLLS!!



I did train really hard the day before this race so I did an easy run this morning. The race was late in the evening so this run was actually to help me in the race. I woke up stiff and sore, so an easy run can help eliminate that.

DISTANCE 5.01 mi
DURATION 1h:05m:46s
AVG. SPEED 13:08 min/mi
MAX. SPEED 8:56 min/mi
CALORIES 556 kcal
AVG. HEART RATE 138
WEATHER Sunny
WIND 3.1 mph ↑
TEMPERATURE 70°F
HUMIDITY 82%
Very slow pace, lol even for me! Heart rate nice and low. Nice recovery run, it loosened up the muscles and helped relieve some soreness.

I didn’t track all the necessary info I normally would for a race day because I was a little nervous… LOL I can hear my training partner in my head LHAO as I typed that! A little nervous is an understatement. I freak before a race. But as soon as I arrive everything changes. I calm, I get that let’s kick ass mentality. It’s like Jeckle and Hyde. I’m sure I drive everyone around me nuts.

After the race I went out to Mexican and lots of beer!!

[Kora]

Gluten Free Vegan Brownies

4 tblsp water
2 tblsp gluten free egg re-placer
*Mix and set aside

7 Tablespoons cocoa powder
4 ounces vegan semi-sweet chocolate chips
1 teaspoon instant espresso powder
¾ teaspoon salt
3/4 cup brown sugar splenda
1 1/2 tsp vanilla
6 tblsp melted vegan butter
1/4 cup boiling water
* add all dry ingredients to a glass bowl and pour in melted butter and boiling water and stir till everything is melted.

The stir in egg replacer, 1/4 cup almond milk and then 1 3/4 cup of Pamela's Artisan flour (gluten free) and 1/4 tsp baking soda. It's going to be very thick.

Scoop into an 8x8 pan lined with parchment paper and bake for at 350 for about 30 minutes or into lined muffin cups (8) and bake @ 350 for 18 to 20 minutes.

[Mini Forklift Ⓥ]

Wow, love the photos. Sorry I have only just found your log, I'll try to check in and keep tabs on what you are up to.

Keep up great work Kora !! MF

[Kora]

Wow, love the photos. Sorry I have only just found your log, I'll try to check in and keep tabs on what you are up to.

Keep up great work Kora !! MF

Thanks. No worries drop in as little or much as you like.

[Kora]

(Pic from stripe the stadium day.. ou vs wvu)

Most days I live for my early mornings run. I love to step outside in the cool night air, feel the stillness that is settled all around me. It's one time of the day I feel completely alone. I feel safe, unburdened from the world around me. Then the music starts, my heart starts to beat a little in anticipation of what's to come. In those first few steps every run, I feel my skin flush, my senses heighten. I feel free.

But every now and then all of that is lost and I just want to sleep in! Something goes askew, today I think might have been the flu I seam to be desperately fighting off. I just wanted nothing more then a little more sleep! But today I had a 2 mile run test, so I got myself a beer and laced my shoes and sucked it and went for a run.

It actually turned out pretty good. Despite stomach pains and the beer I chugged for breakfast I still set two post injury pr's. And I did it running in the dark. From reason the lights were out and I run at 4:30 so it was darker then normal. So all in all not bad, but I could have done better.

Running 2 mile test / 2 attempts

5 minute warm up

2 miles @ 8:40 a mile ~ heart rates 161 to 183

2 miles @ 8:20 a mile ~ heart rates 165 to 185

Cool down 15 minute easy jog + 20 minutes of stretching.

It's a slow pace but it's definitely improvement.



Back Rehab/Prehab *Sorta in that transition phase. 45 minutes

Hip Flexor lifts 1x12es
Spinal Rotations 3x10
Core Stabilizers 2x10
Hip Abductors 1x20
Hip Adductors 1x20
Rolling Knee Kegels 2x10
Russian Twists on a swiss ball 2x10
Hypers 2x10
Reverse Hypers 2x10
Bridging Stability/Kegels 2x10

*Emphasis today was on girdle strength and stability.

Light DE lower body workout 40 minutes

Hurdle Hops 8x3
Step ups 3x10
Sled Drags 3x25 yards
Prisoner abs 3x20 heavy

Breakfast ~ post run

Herbal coffee an soy creamer
Protein smoothie w/ protein powder, 1/2 cup tropical frozen fruit, 1/2 cup unsweetened almond milk, 1 cup fresh spinach and ice



Lunch ~ post lifting

Nachos made w/ tortilla chips, mexican tofu crumbles, almond mozzarella cheese alternative, taco sauce, onions, red peppers, guacamole, vegan sour cream.

Dinner ~ Indian wrap w/beans,peas,tofu,seasoning

Snack ~ gluten free, low sugar, vegan brownie



Stats:

Fasted Blood sugar 95
Blood pressure 115/85
Rested Heart Rate 46

Hydration:

Prerun 6 oz
Post run 12 oz
Post lifting 16 oz
I didn't total my day..

Supplements:

1 zantrax prerun
1 multi
extra vit K

Sleep 7:25 hours @ 92% efficiency

Total Training Time 2.45 hours

Recovery practices:

30 minute massage
30 soak in a hot tub with epsom salts

Calorie Totals:
Burned 2388
Consumed 1071
Deficit 1317
Fat 32
Carbs 113
Protein 58

*A little low on the food intake but I'm feeling kinda icky this week.

[Mini Forklift Ⓥ]

Nice work on the 2 mile runs, hard to do especially when you don't feel 100%.

Food looks good like it always does in here, I've never came across vegan sour cream before. Looks nice! What is your herbal coffee comprised of? There's a Dandelion coffee that I sometimes drink, it's not too bad at all. Enjoy the rest of your week and I hope you start to feel better again soon. MF

[Kora]

Nice work on the 2 mile runs, hard to do especially when you don't feel 100%.

Food looks good like it always does in here, I've never came across vegan sour cream before. Looks nice! What is your herbal coffee comprised of? There's a Dandelion coffee that I sometimes drink, it's not too bad at all. Enjoy the rest of your week and I hope you start to feel better again soon. MF

OMG like the flu has been epidemic here. I'm pretty sure I picked it up but just a very mild case or I ate something I shouldn't have. Always a possibility when eating out a lot. But I feel much better today. (I post everything a day behind.)


I found it at our farmers market. It's pretty good vegan and gluten free.


I love it. It's rich like an espresso with chocolate tones and hints of chilies. It has a spicy kick to it. I have this thing for sweet & spicy. It has this nice chicory profile, that always bring about feel good memories of New Orleans for me! I love New Orleans coffee and their insane ability to party! I've never of dandelion coffee I will have to look for that, sounds like something that would fit every well in my diet. I believe dandelions are very easy on the digestion and sounds great for someone with alot of stomach aches like me.