Kora Posted October 1, 2013 Author Share Posted October 1, 2013 http://i846.photobucket.com/albums/ab28/koraraving/Injuries/IMG_20130930_150628_zps33102663.jpg OMG, my feet are like a road map of the last few weeks of training! I have a blood blister on the top of one toe, the spider bite still healing up, a blister between my toes, some weird knot on the outside of my little toe, a little left over poison ivy around my ankles, then I have a bruise on the ankle you can't see and another bruise on the top of one foot.. LOL I guess my chances of having sexy feet anytime soon is not probably not good??!! I was considering getting a foot massage today but I'm afraid like a toe nail will fall off or something and totally freak the girl out who massages my feet! It might be more then I should ask of another human being right now.. even if I tip well it would be enough. Stats: Fasted Blood sugar 92Blood pressure 115/75 Rested Heart Rate 46Cardiac Stress 2%Weight 159.8 Hydration Very good Totals: Calories Burned 2938Calories Consumed 1694Calorie Deficit 1244Fat 26Carbs 216Protein 67Alcohol 0Hydration: Pre run 8 ozPost 8 oz Total for the day *untracked Supplements: 1 zantrax prerun1 multiextra vit KSleep &:45 hours @ 92 % efficiency Total Training Time 1:30 hours Moods: Energetic Cycle: W2 D8 http://i846.photobucket.com/albums/ab28/koraraving/Oklahoma%20Skies/IMG_20130927_192814_zps18baca78.jpg Recovery practices: Light massage post run Cut Cycle: W1 D2 Today's Goal: Moderate Recovery - Run: Easy run - Easy pace Long recovery run DISTANCE 6.00 miDURATION 1h:14m:37sAVG. SPEED 12:26 min/miMAX. SPEED 10:23 min/miCALORIES 718 kcalHYDRATION 0.22LAVG. HEART RATE 149MAX. HEART RATE 163WEATHER Clear night/morningWIND 0.0 mph ↓TEMPERATURE 54°FHUMIDITY 87%Notes: Stiffness & light pain in the right knee, iced post run. Perun ~ coffee & soy milk Post Run ~ Plant Fusion protein shake with unsweetened almond milk Lunch ~ Hashbrowns, veggies, fruit Dinner ~ Veggie rolls, (like sushi only with no fish) stir fry veggies, pot sticker w/mushroom based filling, vegan red velvet cake. http://i846.photobucket.com/albums/ab28/koraraving/food/20130930_111500_zps3990a342.jpg Link to comment Share on other sites More sharing options...
Kora Posted October 2, 2013 Author Share Posted October 2, 2013 http://i846.photobucket.com/albums/ab28/koraraving/Oklahoma%20Skies/07be1f24-2986-4cc0-b4bd-fe984bcf0e27_zps3abd82d2.jpg I did good today. I set a new post injury PR’s. All I could think was breath and run. LOL I’m not sure breathing was the top priority! I needed to know I was progressing. My last 2 mile test was roughly 5 weeks ago and 8:42 a mile. SO this is a very nice improvement! DISTANCE 2.00 mi testDURATION 14m:20sAVG. SPEED 7:10 min/mi AVG. HEART RATE 169MAX. HEART RATE 188Heart rate zone Duration This includes my warm up but not my cool down. RESTING (50 – 113) 0m:15s 1.WARM UP (114 – 126) 0m:10s 2.FAT BURNING (127 – 139) 0m:22s 3.AEROBIC (140 – 151) 5m:04s 4.ANAEROBIC (152 – 164) 0m:15s 5.MAXIMUM (165 – 188) 14m:07sWEATHER Clear night/morningWIND 4.3 mph ↖TEMPERATURE 59°FHUMIDITY 93% Notes: I did have some lower back pain post run, so since the run went well I didn’t take a second try at it. I also was forced to skip cycling and weightlifting as a result. Because the pain was on the right side lower back, which is where I still have problems with a compressed nerve. I spent extra time resting, and alternating heat & ice on it simply to ensure that the pain is dealt with quickly and to get it as well as as I can as fast as I can so it doesn’t interfere with the rest of my week. I hate that I’m still not in a position to be completing my planned workouts more routinely but as long as I’m progressing I guess it’ll eventually all work out. http://i846.photobucket.com/albums/ab28/koraraving/miss%20wildlife/IMGP0704_zps4e2cc31a.jpg Stats: Weight 158.5Fasted Blood sugar 106Blood pressure 115/75Rested Heart Rate 49Cardiac Stress 2%Hydration GoodTotals: Calories Burned 2422Calories Consumed 1027Calorie Deficit 1405Fat 32Carbs 105Protein 53Alcohol 1 shot of bourbon pre run, don't judge me! Supplements: 1 zantrax prerun1 multiextra vit KRecovery: Sleep 7:12 hours @ 91 % efficiencyMoods: Energetic / BoredRecovery practices: Soak in pink lineament & hot tub / alternating heat & ice on the lower backEats: Post Run – coffee, soy creamer and Plant fusion protein shake w/ unsweetened almond milk.Lunch – sugar snap peas w/ hummus and pine nutsDinner – vegan pizza made with coconut flour & plant fusion protein powder, tomato sauce and almond cheeseSnack – peanut butter & celery http://i846.photobucket.com/albums/ab28/koraraving/miss%20wildlife/IMGP0699_zpsce5549fa.jpg Link to comment Share on other sites More sharing options...
Kora Posted October 4, 2013 Author Share Posted October 4, 2013 http://i846.photobucket.com/albums/ab28/koraraving/Oklahoma%20Skies/IMGP0726_zps669b9a8b.jpg Run : Easy run with 10 short sprint intervals mixed in. DISTANCE 4.61 miDURATION 56m:32sAVG. SPEED 12:15 min/miMAX. SPEED 8:08 min/miCALORIES 550 kcalHYDRATION 0.93LAVG. HEART RATE 150MAX. HEART RATE 163 WEATHER Mostly clear night/morningWIND 9.9 mph ↖TEMPERATURE 70°FHUMIDITY 100% Notes: This didn't go as well as I would like. My legs just felt dead, lifeless. I'm still having some lower back pain from the sprint session. Iso Back: Core & Pelvic Strengthening Spinal Rotations 4x10 ESReverse Hypers 5x10 Core Stabilizers 2x15Hypers 2x10Unstable Bridging 3x10Rolling Kegels 3x10 Stats: Weight 157 Fasted Blood sugar 100Blood pressure 102/80 Rested Heart Rate 52 Cardiac Stress 5% Hydration goodKeytones traces post run UA Normal other then traces of keytonesTotals: Calories Burned 2635Calories Consumed 1427Calorie Deficit 1208Fat 50Carbs 199Protein 55Alcohol 0Supplements: 1 zantrax prerun1 multiextra vit KSleep 7:11 hours @ 95 % efficiency Breakfast Postrun: Coffee w/ soy creamer. Plant fusion protein shake w/ unsweetened almond milk and an apple.Lunch: Vegan sushi & grapesDinner: Vegan tacos, edamame & potatoes http://i846.photobucket.com/albums/ab28/koraraving/food/IMG_20131002_133657_zpsbcd72465.jpg Link to comment Share on other sites More sharing options...
Kora Posted October 4, 2013 Author Share Posted October 4, 2013 http://i846.photobucket.com/albums/ab28/koraraving/Oklahoma%20Skies/IMG_20131003_072012_zpsd0c3131d.jpg Running: Easy run DISTANCE 5.28 miDURATION 1h:10m:35sAVG. SPEED 12:34 min/miMAX. SPEED 10:35 min/miCALORIES 589 kcalHYDRATION 1.03LAVG. HEART RATE 136MAX. HEART RATE 156WEATHER Partly cloudy night/morningWIND 12.4 mph ↑TEMPERATURE 70°FHUMIDITY 93%Notes: I really need a rest day today, but it was great weather for running so I couldn't pass up at least an easy recovery run! It was cloudy, lots of wind and storm clouds. I love running in threatening weather. Stats: Weight 156 Fasted Blood sugar 112Rested Heart Rate 45Cardiac Stress 1% Hydration good Totals: Calories Burned 2335Calories Consumed 838Calorie Deficit 1497 Fat 28Carbs 88Protein 58Alcohol 0Supplements: 1 zantrax prerun1 multiextra vit KSleep 7:05 hours @ 88% efficiency Notes: I'm not gonna bother listing diet today, food choices were healthy but calories were way to low. This was not on purpose, I'm just really busy this week. Getting ready to leave for Arizona in a few days. http://i846.photobucket.com/albums/ab28/koraraving/Oklahoma%20Skies/20131003_070135_LLS_zpsa2ee27c8.jpg Link to comment Share on other sites More sharing options...
Kora Posted October 5, 2013 Author Share Posted October 5, 2013 http://i846.photobucket.com/albums/ab28/koraraving/Wildlife/IMG_20131004_110929_zps48c0667f.jpgThe evil turtle I caught murdering insects!! I lectured him about the wisdom and compassion of becoming vegan, but he wouldn't be swayed. He was cold hearted and determined to wipe the insect race no matter how much pain he caused! Trail running: I'm having a little trouble with my gps so I only have partial stats today. DURATION 1h:13m:37sCALORIES 645 kcal (estimate)AVG. HEART RATE 141MAX. HEART RATE 172Heart rate zone Duration 1.WARM UP (114 - 126) 16m:44s 2.FAT BURNING (127 - 139) 14m:16s 3.AEROBIC (140 - 151) 24m:53s 4.ANAEROBIC (152 - 164) 13m:48s 5.MAXIMUM (165 - 178) 3m:26sWEATHER Mostly sunnyWIND 13.7 mph ↑TEMPERATURE 79°FHUMIDITY 83%Notes: this was suppose to be a recovery run and I should never get into anaerobic or maximum zones on a recovery run... At that point it becomes a work, it's no longer useful for recovery. I just got a little carried away. lol This will have negative consequences on my longer run tomorrow, because I really needed a recovery day. Aside from that though I really enjoyed this run! Back rehab/prehab. Iso Strengthening for the lower back and core. 2×20 on all exercises Hip flexors (quads, floor work)Hamstring (lifts, floor work)Hip abductorsHip adductorsGlute leg liftsHip external rotators (with therabands)Hip internal rotators (with therabands)SacrospinalisCore Strengthening Spinal rotationsRussian twistsCore StabilizersRolling knee kegelsReverse crunchesLeg raisesUnstable bridgesStats: weight 155.5 * My weight is dropping nicely this week. (4.5 lbs so far) Fasted Blood sugar 89Blood pressure 110/80Rested Heart Rate 46Cardiac Stress 4%Totals: Calories Burned 2432Calories Consumed 1722Calorie Deficit 710Fat 55Carbs 222Protein 46Alcohol 0Hydration: Pre 12 oz In 6 ozPost 16 oz Total for the day 64 oz Supplements: 1 zantrax prerun1 multiextra vit KSleep 8,27 hours @ 83 % efficiency http://i846.photobucket.com/albums/ab28/koraraving/food/IMG_20131004_193937_zps79920852.jpg Notes: I'm hoping by raising my calories today that it might help my recovery and energy levels for tomorrow. Breaskfast Prerun - vegan burrito w/ tofu and potatoes. Coffee, soy creamer and an apple.Snack Post run granola bar.Lunch Post back/core workout. I had vegan pizza w/ almond cheese. Dinner Zoe's Kitchen. Veggie kabobs, pitas & hummus and a bowl of mixed fruit. http://i846.photobucket.com/albums/ab28/koraraving/food/IMG_20131004_193524_zps84d44caa.jpg My first time at Zoe's Kitchen it's a new restaurant to our town. I liked it a lot, it's Mediterranean type food and it's very vegan and gluten free friendly. We can use more restaurants like that in town. The food was good but the atmosphere I wasn't to crazy about. It's was busy, lots of families & kids... which is fine except that the restaurant is small and it doesn't seam to be designed to absorb that much noise. It was very loud. I kind of like to be able to hear the person across the table from me and I hate being crowded in. Link to comment Share on other sites More sharing options...
Kora Posted October 7, 2013 Author Share Posted October 7, 2013 http://i846.photobucket.com/albums/ab28/koraraving/Oklahoma%20Skies/IMG_20131005_094355_zpsdafccb5a.jpg Ok so miserable run today but at least I had company! I got a little over enthusiastic on my recovery run yesterday and today I paid the piper, actually it was a beer bong but whose judging. It didn’t help that it was raining and freakishly cold this morning. Not so bad once my run actually started but I spent 20 minutes standing around in it trying to get my gps to log on and getting more and more irritated by the moment. Finally I threw the stupid thing away and went Flintstone style. On foot and with no GPS. Saturday’s Run (I took a rest day Sunday) DURATION 1h:48m:39sAVG. HEART RATE 139MAX. HEART RATE 154WEATHER CloudyWIND 15.5 mph ↓TEMPERATURE 50°FHUMIDITY 66%Give it short and sweet today no stats.. I will pick back up on full posts Monday. Link to comment Share on other sites More sharing options...
C.O. Posted November 21, 2013 Share Posted November 21, 2013 Your posts and pics are great, love that turtle! How have you been? I haven't seen you post for a while. Link to comment Share on other sites More sharing options...
Kora Posted March 13, 2014 Author Share Posted March 13, 2014 Your posts and pics are great, love that turtle! How have you been? I haven't seen you post for a while. Sorry I kinda disappeared! I had to have back surgery and it's taken me a while to bounce back fully from that. I think I have though. The last two weeks of my training have been going good and I think (I hope) I'm ready once again to resume a training full training schedule. So I'm back to work.. Link to comment Share on other sites More sharing options...
Kora Posted March 13, 2014 Author Share Posted March 13, 2014 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140202_103854_zpse4ceed9d.jpg Ok since the surgery I've mostly been doing rehab work and short 3 mile runs. Which I have been enjoying but at damn slow paces. We've had alot ice and snow to run in so that's been fun even at slow miles. About maybe 5 weeks back I tried 2 ten mile runs and it caused me a great of deal which forced me back to 3 mile runs for a few weeks. Last week I started picking up the miles again I'll post two of those runs. And then yesterday I ran my ten mile test run which went pretty good, and I will post that one as it's own day with nutrtion. So with any luck yet again I believe I'm ready to start building speed and miles. And hopefully get back to weight training. I do still have some lingering rehab and prehab work. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140202_103107_zpsec964f73.jpg Run 1 : DISTANCE 5.41 miDURATION 1h:08m:46sAVG. SPEED 12:43 min/miMAX. SPEED 9:23 min/miCALORIES 703 kcalAVG. HEART RATE 156MAX. HEART RATE 168WEATHER Mostly cloudyWIND 8.7 mph ↖TEMPERATURE 37°FHUMIDITY 83% http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140202_103332_zpscc267535.jpg Run 2: DISTANCE 6.02 miDURATION 1h:20m:23sAVG. SPEED 11:21 min/miMAX. SPEED 10:56 min/miCALORIES 752 kcalAVG. HEART RATE 148MAX. HEART RATE 204 *I have a sinus infection and I was in quiet a bit of pain hence the slow pace and unusually high heart rates.WEATHER CloudyWIND 15.5 mph ↘TEMPERATURE 36°FHUMIDITY 86% http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140202_102557_zps756df0c0.jpg That's amazing running weather. It's gone now but fun while it lasted! Link to comment Share on other sites More sharing options...
Kora Posted March 13, 2014 Author Share Posted March 13, 2014 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140201_124652_zps526e27a1.jpg I'm 3 days into a 25 week training cycle with a new coach... so bare with me I'm a bit unorganized. And maybe tomorrow I will have time to figure out why the pics are SO FUCKING HUGE!! So I know there’s some missing information from the last few weeks.. but my last two runs are posted in the catch up post (previous one). Other then that all that’s important is that I’m starting a 25 week training cycle. It will include marathon training, weight lifting and some residual rehab/prehab stuff that I still need. I’m also working on my nutrient timing so there will be sort of a time line posted in my training as to training & meals. I’m still hanging with the vegan diet. Although recently like literally this week I’ve started adding back in egg whites. That’s because as you will see I’m having problems with my blood sugars being a little to high. Adding in a few egg whites with some of my meals is the easiest way for me to sort of minimize the carbs on blood sugar thing.. I’m having trouble with balancing my carbs on a vegan diet and I’m going to be traveling next week so I really don’t have time to sit down and rework my diet at the moment. Stats: Calories Burned: 3625Calories Consumed: 1452Calorie Deficit: 2172 (to large)Sleep 7:09 hoursTraining Time 3.45 hoursFasted Blood sugar 104Blood pressure 109/80 Pulse 67Resting heart rate 56Cardiac Stress test 2%Nutrition: Calories 1452Fat 42 25%Carbs 207 55%Protein 78 20%Fiber 47Sodium 2237This will NOT be a good example of how nutrient timing works. What is suppose to happen is that you track your energy expenditure through the day and basically you want to balance your calorie intake with your energy needs. The goal is to always bee with in about 400 calories of your needs. So basically I would eat large meals around times when I burn large amounts of calories and smaller meals when I’m not burning that many. I eat small frequent meals most of the day. It’s really not that hard. I just don’t like eating early but I love to train early so for optimum results I really need to pay attention to that. In my defense I was extraordinarily bust today and I just didn’t have time to do a lot with meals. 6 am / Long Run: DISTANCE 10.00 miDURATION 2h:03m:47sAVG. SPEED 12:22 min/miMAX. SPEED 8:42 min/miCALORIES 1281 kcalHYDRATION 0.38LAVG. HEART RATE 157MAX. HEART RATE 168Heart rate zone Duration 1.WARM UP (114 – 126) 0m:12s 2.FAT BURNING (127 – 139) 0m:19s 3.AEROBIC (140 – 151) 10m:23s 4.ANAEROBIC (152 – 164) 1h:46m:09s 5.MAXIMUM (165 – 178) 5m:47sWEATHER Clear nightWIND 21.1 mph ↓TEMPERATURE 36°FHUMIDITY 84% Run Notes: This run actually went really well. I felt good despite ditching hydration and energy plan. LOL .. I have no idea why I did that! I had the camel pack and a little food all ready and packed up. Then at the last minute I said fuck it, I’m just running. I can’t even explain why I did that. I just did. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140313_135028_zps27d6bc64.jpg 12 noon / Yoga: 1 hour with a strong focus on stretching the lower back & hips. 3pm / Back rehab/ which I’m not going to break down today because it was last session. (and sorry meals aren't copying over correctly so that's only on my blog till I figure out what the problem is.) http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140201_124930_zps9f1ae9a6.jpg Link to comment Share on other sites More sharing options...
Mini Forklift Posted March 13, 2014 Share Posted March 13, 2014 Great to see you back, hope you are recovering and healing fast? I enjoy reading about your running and looking through the beautiful photos that you post MF. Link to comment Share on other sites More sharing options...
Kora Posted March 13, 2014 Author Share Posted March 13, 2014 Great to see you back, hope you are recovering and healing fast? I enjoy reading about your running and looking through the beautiful photos that you post MF. Thanks. God willing that will be last major set back! I'm healing up pretty good. Yesterday was the first 10 miler that went well enough I can move forward with training. The first two attempts set me back.. so I'm taking that as a positive sign and it was the agreed upon marker for transitioning from rehab work to actual training. Link to comment Share on other sites More sharing options...
Mini Forklift Posted March 14, 2014 Share Posted March 14, 2014 If you are back out there running 10 miles then I would say that you are well on your way to recovery. Keep at it, look forward to seeing how you go from here. Do you have any races that you are thinking of doing? Enjoy your weekend MF. Link to comment Share on other sites More sharing options...
Kora Posted March 15, 2014 Author Share Posted March 15, 2014 If you are back out there running 10 miles then I would say that you are well on your way to recovery. Keep at it, look forward to seeing how you go from here. Do you have any races that you are thinking of doing? Enjoy your weekend MF. I do yes. I have a half marathon in April, depending on how things go I would like to try a full marathon in June and then another in August. If that goes well I will stay at the marathon level through the fall and winter and work more on speed then distance. Then come spring of next year I'll start building mileage again. I'd like to be able to run a decent paced ultra after 2 years of solid training. Of coarse it all hinges on staying healthy and how well my back can take that kind of miles. I'm pretty confidante in how I'm feeling right now that I can do it. I saw your update.. it's a very nice article. How's the heart doing? I'll have to go track your journal down and catch up. Link to comment Share on other sites More sharing options...
Kora Posted March 15, 2014 Author Share Posted March 15, 2014 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140314_081433_zpsa0354a07.jpg Immediate Goals for Week 1 of 25 week training cycle. Stick with the (training) running plan. No extra miles. Focus on the two long runs everything else is recovery.Balance calorie and energy expenditure, with a daily deficit of 1,000 calories.50 g’s fiberSodium at or around 1,500Supplements: Mulit vitKyolicCaffeineApple cider vinegargreen teaStats: Calories Burned: 2512Calories Consumed: 1354Calorie Balance: negative - 1258Sleep: 5:28 hours *def could have used more of that!Training Time 1.40 hoursFasted Blood sugar 114 *IDK WTF that’s about..Blood pressure 119/93 *or that .. Pulse 71Resting heart rate 58Cardiac Stress test 2%Recovery: Easy day so nothing needed. Moods: Bored Notes: None Nutrition: Calories 1354Fat 56Carbs 130Protein 81Fiber 40Sodium 1848Hydration Intake Totals: 48 oz http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140314_080712_zps9fd1a3b8.jpg5 am: Run: Easy run, easy pace..( the difference in paces is because I stopped without pausing the timer.) DISTANCE 4.00 miDURATION 50m:10sAVG. SPEED 12:32 min/miMAX. SPEED 10:53 min/miCALORIES 520 kcalHYDRATION 0.15LAVG. HEART RATE 150MAX. HEART RATE 168WEATHER CloudyWIND 7.5 mph ↑TEMPERATURE 50°FHUMIDITY 49%Run Notes: This wasn’t as easy a run as I would have liked it to be. lol, I wasn’t fully recovered from the 10 miler the other day. So it was a bit tight and strained but that’s ok. 10: am – Yoga: 45 minutes focus on flexibility. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140313_181235_zps5e0c1f47.jpg Green tea with lime slices, ginger and lavender buds. Meal 1 5am – 7 Am Calories Carbs Fat Protein Sodium FiberSilk – Almond Milk, Protein + Fiber (5g Protein, 1 cup 90 10 3 5 160 5 Coffee – Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0 Totals: 92 10 3 5 165 5 Meal 2 8 Am – 10Good Karma – No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0 Nutrasumma – Pea Protein Isolate, 1 scoop 80 0 0 20 350 0 - Frozen Blueberries, 0.5 cup (140g) 35 9 0 0 0 2 Fiber Smart – Clear Fiber, 2 TSP 10 6 0 0 0 6 Totals: 150 16 3 20 430 8 Meal 3 11 Am – 1pmFresh Express – Green Shredded Cabbage (for Cole Slaw), 1.5 cup 25 3 0 1 15 2 Cabbage – Purple Cabbage – Shredded, Raw, 1 cup 17 4 0 1 13 2 Dole – Shredded Carrots, 3 ounces/85 grams 35 8 0 1 60 2 Kikkoman – Rice Vinegar, 1 tbsp 0 0 0 0 0 0 All Whites – 100% Liquid Egg Whites, 184 g 100 0 0 20 300 0 Wholly Guacamole – Classic Guacamole Snack Packs, 57 g 100 5 9 1 170 3 Totals: 277 20 9 24 558 9 Meal 4 2pm – 4 PmBob’s Red Mill – Gluten Free Whole Grain Steel Cut Oats, 1/4 cup dry (44g) 170 29 3 7 0 5 Whole Foods 365 Organic – 100% Pure Pumpkin, 1/4 c 25 6 0 1 5 2 Whole Foods – Pecan Pieces (Raw), 0.25 oz (19 halves) 50 1 5 1 0 1 Totals: 245 36 8 9 5 8 Meal 5 5pm – 7pm Yogi – Green Tea Blueberry Slim Life, 1 bag 0 0 0 0 0 0 La Tiara – Taco Shells, 2 taco shell 80 8 4 0 0 0 - Guacamole, 1 Container 100 5 9 1 170 3 Peanut Butter – Smooth Unsweetened, 2 T. 190 6 16 8 120 2 Totals: 370 19 29 9 290 5 Meal 6 7pm – 9pmRoasted - Garbanzo Beans, 1 cup 220 30 5 14 400 6 Totals: 220 30 5 14 400 6 Totals 1,354 131 57 81 1,848 41 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/20140314_193610_zpsrs8lwx9q.jpg Roasted garbanzo beans, rinsed, dryed and baked at 325 for like an hour. Seasoned with smoked maple bbq. I actually made these for the drive to TX I have coming up, but they were so good like everyone in the house ate them. Seriously they were gone 15 minutes after they came out the oven. Which is annoying because everyone in my house makes fun of me for turning to a vegan diet yet they all eat my food! LOL it's a good thing they don't want or like vegan food because then I would never get anything to eat! Link to comment Share on other sites More sharing options...
Kora Posted March 16, 2014 Author Share Posted March 16, 2014 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/hdr_00125_0_edited_zpsd7805b97.jpg Immediate Goals: Week 1 of 25 Training Cycle. Stick with the (training) running plan. No extra miles. Focus on the two long runs everything else is recovery.Balance calorie and energy expenditure, with a daily deficit of 1,000 calories.115 g’s protein daily50 g’s fiberSodium at or around 1,500Lose 2 lbs Supplements: Mulit vitKyolicCo q10CaffeineApple cider vinegargreen teaStats: Calories Burned: 3330Calories Consumed: 1241Calorie Balance: negative – 2089 *Which is to large of a deficit.Sleep 7:05 hoursTraining Time 2:45 hoursFasted Blood sugar 96 * looking betterBlood pressure 107/ 99 Pulse 71Resting heart rate 56Cardiac Stress test 3%(low) post run – 91%(high) post run - 58% one hour post run – 28% two hours post run – 1% 3 hours post run. Moods: A little unbalanced. The ten mile marker is still very stressful for me.. my moods range from nervous & anxious to worrying to energetic, hyper, excited and generally back to tired and a little concerned and very horny cause between the running the mood swings and hormones that’s a lot to deal with. Sex is a good outlet.. but damn that’s a lot of mental un-stability for a partner to deal with! Anyone I date should get a medal! Endurance athletes all seam to be a little crazy, but broken and mending endurance athletes, we be tend to be off our rocker type psychopaths with necrotic tendencies that makes us want to be God’s so we can control the universe, and a little angry. Or maybe that’s just me and the rest of them are perfectly nice sane people. Nutrition: Note about dietary plan. It is set up so that I lose 2lbs a week but no more because more then that would hinder my recovery ability. So it is important not to have to large of a calorie deficit.. like I do today. Calories 1241Fat 42 30%Carbs 168 52%Protein 59 18% *as you can see I’m falling way low on proteinFiber 34Sodium 1308Hydration about 80 ozRun Hydration: I did stick to the plan today. 16 oz pre run, 8 oz in run, 16 oz post run + 16 oz 1 hour later. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140315_094103_zps8af8fb09.jpg 6am Long Run w/ a few hill repeats added in the middle.DISTANCE 10.01 miDURATION 2h:09m:01sAVG. SPEED 12:15 min/miMAX. SPEED 10:41 min/miCALORIES 1280 kcalHYDRATION 0.53L AVG. HEART RATE 153MAX. HEART RATE 175 Heart rate zone Duration1.WARM UP (114 – 126) 2m:45s 2.FAT BURNING (127 – 139) 5m:21s 3.AEROBIC (140 – 151) 29m:51s 4.ANAEROBIC (152 – 164) 1h:21m:35s 5.MAXIMUM (165 – 178) 9m:24s MIN. ALTITUDE 1020 ftMAX. ALTITUDE 1142 ftTOTAL ASCENT 646 ftTOTAL DESCENT 679 ftWEATHER Mostly clear night/partly clouding morningWIND 4.3 mph ↖TEMPERATURE 52°FHUMIDITY 100%Long Runs post UA results: Everything was good, there was trace amounts of keytones & proteins but that’s fine. Hydration was good. Run Notes: I thought today’s run went very well. That damn pace is a serious point of contentment for me right now. You will notice slight differences in the paces in the pic and what I post that’s again because I don’t have auto pause on so when I stop to take pics, or stretch or whatever the timer doesn’t stop so I’m questimating and subtracting those times. I had to stop 3 times today for brief stretching periods. toward the beginning of my run my right calf was tightening up and I was trying to prevent it from cramping. Other then that and the last 1/2 mile I felt really good on this run. The last half mile my back began to cramp so that was a bit rough but it felt good until that point. Post Run recovery: The back cramping is a problem once it tightens it can be very painful and probably not even safe to stretch. One of things I find that helps with this is to immediately get into a hot shower post run. The hot water helps to relax the cramping and keeps the muscle warm for stretching. Yes I stretch in the shower, very carefully. The nerves in my lower back along with the muscles are still very sensitive and they get inflamed easily. So once I’ve relaxed the muscles and stretched them out I will then follow that up with a contrasting shower directed at the lower back. A hand held shower head with a massage setting helps a lot with this. For my purposes I find a ratio of 1:1.30 (one minute cold followed by 1.30 minutes) to be the most effective. How many times I cycle through that generally depends on how I feel. I’m also having to ice the right knee today as it’s a little swollen with minor pain when I move it. That’s a common problem for me right now. I’ll be working on that. I also had a 30 minute stretching session late in the day to relax and stretch out the back muscles. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/hdr_00124_0_edited_zpsa3c1939c.jpg Meal 1 5am – 7 Am Pre run Calories Carbs Fat Protein Sodium Fiber - Almond Milk, Protein + Fiber (5g Protein, 0.5 cup 45 5 1 3 80 3 Coffee – Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0 - Date Nut Coconut Roll, 1 piece 100 23 1 1 0 3 Totals: 147 28 2 4 85 6 Meal 2 8 Am – 10 Post run - No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0 Nutrasumma – Pea Protein Isolate, 1 scoop 80 0 0 20 350 0 - Clear Fiber, 2 TSP 10 6 0 0 0 6 - Medium Green Apple, 154 g 80 22 0 1 2 5 Frozen Tropical Fruit Mix-pinaeapple, Mango, Strawberries & Papaya, 0.5 cup 35 9 0 1 0 1 - Green Tea Super Fruit, 1 tea bag 0 0 0 0 0 0 - Lime Slice or Wedge, 2 slice or wedge 4 0 0 0 0 0 Ginger root – Raw, 0.5 tsp 1 0 0 0 0 0 Totals: 235 38 3 22 432 12 Meal 3 11 Am – 1pm- Garbanzo Beans, 1 cup 220 30 5 14 400 6 - Brown Fried Rice, 2.75 oz. 85 19 2 2 0 2 - Pignoli Pine Nuts, 1 T. 53 0 5 1 0 0 Spinach – Raw, 1 cup 7 1 0 1 24 1 Totals: 365 50 12 18 424 9 Meal 4 2pm – 4 Pm - Stash-Ginger Peach With Matcha Green Tea, 1 -0 oz cup 0 0 0 0 0 0 Braggs – Organic Apple Cider Vinegar, 1 tbsp 15 ml 0 0 0 0 0 0 - Cherry Pistachio Multigrain Fruit & Nut Bar, 1 Bar (38g) 170 24 7 4 85 2 Totals: 170 24 7 4 85 2 Meal 5 5pm – 7pmCauliflower Florets – , 170 g 50 8 0 2 50 2 - Pepper Stir-Fry With Sliced Green, Red & Yellow Bell Peppers and White Onions, 1 cup (84g) 25 5 0 1 10 1 Mushrooms – Raw, 1 cup, pieces or slices 15 2 0 2 3 1 - No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0 - Chopped Ginger , 1 tsp 15 3 0 0 0 0 - Minced Garlic, 1 tsp (5g) 5 1 0 0 0 0 - Green Tea Super Fruit, 1 tea bag 0 0 0 0 0 0 Braggs – Organic Apple Cider Vinegar, 1 tbsp 15 ml 0 0 0 0 0 0 Totals: 135 20 3 5 143 4 Meal 6 7pm – 9pm - Natural Peanut Butter – Rich Roast Chunky, 2 tbsp 190 8 16 7 140 2 Totals: 190 8 16 7 140 2 Diet Notes: This an area I really need to work on. I’m not doing a very good job at balancing my calories right now. Days like today when I need to be more calories, I’m eating less. The day after my long runs when I need less calories I’m eating to many because I under ate the day before and then I’m starving all day the next day! I’m not hitting my dietary goals at all. So I will try and improve on this. Totals 1,242 168 43 60 1,309 35 Link to comment Share on other sites More sharing options...
Kora Posted March 19, 2014 Author Share Posted March 19, 2014 http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/IMG_20140317_150830_zpskehgsswz.jpg My first day back in the gym since the surgery and I was super excited to see I wasn't starting over in the muscle strength and endurance department. Over all this was a great lifting session. Also a quick over view of my week so you can see where my rest days are. Week 1 at glance: Day 1 – 4.86 mile runDay 2 – rest dayDay 3 – 10.00 mile runDay 4 – rest dayDay 5 – 4.00 mile runDay 6 – 10.00 mile with hill repeatsDay 7 – rest dayTotal miles: 28.86Immediate Goals: Week 2 of 25 Reintroduce weight training.Stick with the (training) running plan. No extra miles.Balance calorie and energy expenditure, with a daily deficit of 1,000 calories.115 g’s protein daily50 g’s fiberSodium at or around 1,500 Supplements: Mulit vitKyolicCo q10CaffeineApple cider vinegargreen teaStats: Calories Burned: 3188Calories Consumed: 1485Calorie Balance: negative – 1703Sleep 5:20 hoursTraining Time 3.00 hoursFasted Blood sugar 97Blood pressure 102/74 Pulse 67 *BP is improvingResting heart rate 54Cardiac Stress test 1% Nutrition: Calories 1485Fat 50 30%Carbs 175 46%Protein 93 24%Fiber 47 Run – Recovery=easy DISTANCE 3.17 miDURATION 43m:46sAVG. SPEED 13:48 min/miMAX. SPEED 8:50 min/miCALORIES 397 kcalHYDRATION 0.12LAVG. HEART RATE 145MAX. HEART RATE 158MIN. ALTITUDE 1037 ftMAX. ALTITUDE 1312 ftTOTAL ASCENT 427 ftTOTAL DESCENT 404 ftWEATHER CLEARWIND 0.0 mph ↓TEMPERATURE 28°FHUMIDITY 92% Run Notes: This pace was slower then I would have liked. I couldn’t get my knee to open up on this run. It was so tight, I could feel the muscles behind my knee pulling and tightening the hams, the glutes and up into my lower back. Like a domino effect. Not good, but not real serious either. It probably came from the fact that I let the stiffen up yesterday. I spent all day yesterday sleeping and reading. When I should have at least walked to aid recovery from my ten mile run Saturday. My bad.. Hike: easy DISTANCE 1.83 miDURATION 38m:49s MIN. ALTITUDE 1086 ftMAX. ALTITUDE 1142 ftTOTAL ASCENT 75 ftTOTAL DESCENT 43 ftWEATHER Mostly sunnyWIND 11.2 mph ↑TEMPERATURE 52°FHUMIDITY 46% Weight Training: DURATION 55m:00s sets x reps @ weights Hammer Shoulder press2×10 @ 20-20 2×8 @ 30-301×5 @ 50-501×3 @ 60-602×1 @ 70-701×1 @ 80-80 Nautalis Overhead press2×10 @ 352×8 @ 352×6 @ 35 Nautalis Incline Press1×5 @ 501×3 @ 651×5 @ 55 Vertical Chest Press p. (position=alternating hand positions from close to wide)1×10 @ 35 p 1 / 1×10 @ 35 p. 21×8 @ 45 p.1 / 1×8 @ 45 p.21×6 @ 55 p.1 / 1×6 @ 55 p.21×6 @ 65 p.1 / 1×6 @ 65 p.21×3 @ 75 p.1 / 1×3 @ 75 p.2 Hammer Decline Press4×5 @ 40 Hammer Front Pulldowns1×10 @ 401×10 @ 601×10 @ 801×5 @ 1001×5 @1201×2 @ 140 Hammer Rows1×8 @ 601×8 @ 801×8 @ 100 Hammer High rows1×8 @ 601×8 @ 801×8 @ 100 Plate Grip Shrugs3×10 w/ 45-45 Notes: Good to see I’m not starting over completely in the strength and endurance department. Rehab / Plantar Fiasciitis Calf Stretch – Hold 10 seconds repeat 10 times on each side.Plantar fascia stretch – Hold for 5 seconds and repeat on each side for 2 sets of 10 times.Heel Raises – Hold for 5 seconds repeat for 2 sets of 10.Toe Raises – Hold for 5 seconds repeat for 2 sets of 10.Ankle pumps – Repeat for 2 sets of 10.Towel Curls – Repeat for 2 sets of 10.Resisted Dorsiflexion – Repeat for 2 sets of 10 reps.Marble pick up – 20 marbles for each foot.Leg Balance – Hold for 5 seconds repeat for 2 sets of 10.Leg Balance 2 – 10 times on each side. http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/IMG_20140318_184741_zpsez1am7a8.jpg Link to comment Share on other sites More sharing options...
Mini Forklift Posted March 20, 2014 Share Posted March 20, 2014 Beautiful. Is the lake by where you run? Link to comment Share on other sites More sharing options...
Kora Posted March 20, 2014 Author Share Posted March 20, 2014 Beautiful. Is the lake by where you run? Sometimes. I have a pond, and the 3 other lakes & trail systems I run or hike on a lot. Link to comment Share on other sites More sharing options...
Kora Posted March 22, 2014 Author Share Posted March 22, 2014 http://i846.photobucket.com/albums/ab28/koraraving/Wildlife/IMGP8680_zps556e4511.jpg This week really wasn't worth breaking down into days, because I spent most of it traveling and working. had hoped to train while I was out of town but one my knee hated traveling. The car rides caused me all sorts of pain and swelling in my knee. Also so much needed to get done that there wasn't enough time for much training. I've been having problems with my knee on and off for sometime and the traveling irritated so much I decided to have it evaluated. Turns out it's a problem. It's Chondromalacia Patella, which is patella femoral stress. I believe it's being caused by unequal stress on the cartilage & knee caps, caused by a muscular imbalance. Rehab will cost will roughly an hour and half a day, five days a week for 6 to 8 weeks. Then a re-evaluation. It's also going to cost me about a week maybe two of running adaption. I've been just running through the pain, but once I start rehab the first week or two the pain might increase because I'm exercising the knee so it's another added stress. So in other words I'll pull my running back for the first week (maybe two) and then hopefully the running can be increased back up fairly quickly. I'll see how it feels. So for week 2 of my current 25 week training cycle... Day 1# is actually the last post I have listed above.. Day # 2 - 3.50 mile run followed by a full day of driving.. Day #3 - no training / archive work Day #4 - 25 mins of easy lifting full body + 30 min walk / long drive Day #5 - 30 min walk / 45 mins on the Octogen trainer knee evaluation & 1.45 hours on knee rehab program Day #6 - 2 mile run + 1.30 hours knee rehab program *My calories this week have been at maintenance or slightly above. Tomorrow will be day 7 and I originally had planned a 10 mile run. I don't think my knee will hold out that long right now but I'm going to run as far of that 10 miles as I can get without aggravating it to much. My knee rehab program looks like this. Stage 1 - mobilizing the knee caps. This is done by literally finding the borders of the knee caps and physically moving it downward. 10 to 20 times. Then finding the borders of the bottom of the knee cap and pushing it up ward. Then you move to the sides and working with one side at time, you slide the knee cap side ways. So 4 movements each one should be done 10 to 20 times. Stage 2 - Stretching. Stretch the quads, hamstrings, calves and TFL. So for stretches in 2 sets of 10 for each stretch holding them 5 seconds, release and rest the stretch. Stage 3 - Strengthening exercises - 2 sets of on each of these exercises. Quad setsham setsSLRTerminal knee ext.mini squats Iso hip adductor rehab routine broken down.. http://ravingrunner.com/2014/03/22/my-rehab-routine-for-chondromalacia-patella/ http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/hdr_00119_0_edited_zps05fab358.jpg Link to comment Share on other sites More sharing options...
Kora Posted March 26, 2014 Author Share Posted March 26, 2014 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140323_075013_zps8f8e09fa.jpg Immediate Goals: Week 2 of 25 Focus on balancing running with knee rehab.Balance calorie and energy expenditure, with a daily deficit of 1,000 calories.115 g’s protein daily50 g’s fiberSodium at or around 1,500Keep weight training to around 30 mins.Knee rehab 5 days a week.Stats: Who the fuck cares about stats right now…Fucking Gods need to cut me a damn break! Fucking week 3 of this training cycle I feel like I’m stuck in runners hell! I’m just repeatedly running into a fucking wall. I swear … Just when I thought I couldn’t run any slower!! I manage to slow the pace even more. I started rehab last week. One and half hours a day, five days a week. So Im hoping the drop in pace is just my needing to adapt to the heavy work load suddenly being forced on my knee. I am telling you now though if I have to run at a pace where old ladies walk past me for to long….!!!! I will become a very mean and cranky person! I am not above shoving old women down who try to pass me! The only bright side in this run is that while my knee was tight and I was slow as brick shit at least there was no pain in my knee. I may be frustrated but I’m not quitting.. sigh. Run: DISTANCE 6.25 miDURATION 1h:30m:25sAVG. SPEED 14:28 min/miMAX. SPEED 10:34 min/miCALORIES 742 kcalAVG. HEART RATE 137MAX. HEART RATE 153WEATHER Clear nightWIND 0.0 mph ↓TEMPERATURE 34°FHUMIDITY 74% Knee Rehab: 1.30 hours Stage 1 – mobilizing the knee caps. This is done by literally finding the borders of the knee caps and physically moving it downward. 10 to 20 times. Then finding the borders of the bottom of the knee cap and pushing it up ward. Then you move to the sides and working with one side at time, you slide the knee cap side ways. So 4 movements each one should be done 10 to 20 times. Stage 2 – Stretching. Stretch the quads, hamstrings, calves and TFL. So for stretches in 2 sets of 10 for each stretch holding them 5 seconds, release and rest the stretch. Stage 3 – Strengthening exercises – 2 sets of on each of these exercises. Quad sets ham sets SLR Terminal knee ext. mini squats Iso hip adductor http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140323_075327_zpsf2c9f03d.jpg Week 1 at glance: Day 1 – 4.86 mile runDay 2 – rest dayDay 3 – 10.00 mile runDay 4 – rest dayDay 5 – 4.00 mile runDay 6 – 10.00 mile with hill repeatsDay 7 – rest dayTotal miles: 28.87 average pace: 12.48So for week 2 of my current 25 week training cycle… Day #1 - 3.17 mile runDay # 2 – 3.50 mile run followed by a full day of driving..Day #3 – no training / archive workDay #4 – 25 mins of easy lifting full body + 30 min walk / long driveDay #5 – 30 min walk / 45 mins on the Octogen trainer knee evaluation & 1.45 hours on knee rehab programDay #6 – 2 mile run + 1.30 hours knee rehab programDay #7 – 1.60 mile runTotal Miles: 10.90 average pace: 13.38 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140323_082158_zps2d85217a.jpg Steel cut oats with pan fried apples with caramel whiskey & pecans and a shot on the side. Link to comment Share on other sites More sharing options...
Kora Posted March 27, 2014 Author Share Posted March 27, 2014 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/2014-03-26080620_zps57340098.jpg Day 3 of Week 3 of a 25 week rehab/marathon training. Immediate Goals: Focus on balancing running with knee rehab.Balance calorie and energy expenditure, with a daily deficit of 1,000 calories.115 g’s protein daily50 g’s fiberSodium at or around 1,500Keep weight training to around 30 mins.Knee rehab 5 days a week.I’m not tracking stats or posting diet this week, but the diet is on track.. I promise Monday I will start posting those again. No running today.. Just rehab & whiskey. Back, foot & knee rehabilitation. LOL, this is one of those day when I don’t actually feel like a runner or cyclist just specialist on rehabilitating body parts! CHP Knee rehab 1.30 hours Self Mobilization Exercises - Down ward knee cap push 2 sets of 10 on each knee.Upward knee cap pull, 2 sets of 10.In ward knee cap push, 2 sets of 10.Outward knee cap pull. 2 sets of 10.Stretching Exercises - Quads – 2 sets of 10 with holdsHamstrings- 2 sets of 10 with holdsCalf stretch – 2 sets of 10 with holdsTFL – .2 sets of 10 with holdsStrengthening Exercises - Quad sets – 2 sets of 10Ham sets – 2 sets of 10.SLR ( single leg raise) – 2 sets of 10 on both sides.Terminal knee extension. – 2 sets of 10 on each side.Mini squats – . 2 sets of 10.Isometric hip adductor – 2 sets of 10. Foot Rehab – 1.00 hour P.F. Calf Stretch – hold 10 seconds repeat 10 times on each side. Plantar fascia stretch – 2 sets of 10 times. Heel Raises – r 2 sets of 10. Toe Raises – 2 sets of 10. Ankle pumps – 2 sets of 10. Towel Curls – 2 sets of 10. Resisted Dorsiflexion – 2 sets of 10 reps. Marble pick up – 20 marbles for each foot. Leg Balance – Hold for 5 seconds repeat for 2 sets of 10. Leg Balance 2 – Repeat 10 times on each side. Back Rehab – Active Iso Stretching each stretch is held for 5 to 10 seconds then reset and stretched again 10 times. Mat work. Single Leg pelvic tiltDouble leg pelvic tiltBent leg hamstring stretchPSOASQuadsGlutesTrunk lateral flexorsStaright leg hamsHip adductorsHIp abductorspiriformistrunk extensorsThoracic Lumbar rotators Active Iso Strengthening – 2 sests of 10 on each side Quad knee extensorsQuad knee flexorsHamstringsHip extensors – hamstringsHip abductorsHip adductorsGlutesHip external RotatorsHip internal rotators http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/hdr_00169_0_zps4614c00b.jpg Link to comment Share on other sites More sharing options...
Mini Forklift Posted March 28, 2014 Share Posted March 28, 2014 How's the heart doing? I'll have to go track your journal down and catch up. All good now thanks ~ yeah, feel free to call in on my log. Starting to ramp up the running speeds, distances etc and get a little more structured again. Caramel whiskey in your oats, that's a new one on me. Certainly an interesting way to start your day haha Link to comment Share on other sites More sharing options...
Kora Posted March 28, 2014 Author Share Posted March 28, 2014 How's the heart doing? I'll have to go track your journal down and catch up. All good now thanks ~ yeah, feel free to call in on my log. Starting to ramp up the running speeds, distances etc and get a little more structured again. Caramel whiskey in your oats, that's a new one on me. Certainly an interesting way to start your day haha That's good to hear. I might should have worded that a little better! I pan fried apples, whiskey, pecans and agave.. and added that to my oatmeal. It's really good with green apples. Link to comment Share on other sites More sharing options...
Kora Posted March 28, 2014 Author Share Posted March 28, 2014 (edited) http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/hdr_00179_0_zps51cc4a68.jpg Day 4 of Week 3 of a 25 week rehab/marathon training. Immediate Goals: Focus on balancing running with knee rehab.Balance calorie and energy expenditure, with a daily deficit of 1,000 calories.115 g’s protein daily50 g’s fiberSodium at or around 1,500Keep weight training to around 30 mins.Knee rehab 5 days a week.I’m not tracking stats or posting diet this week, but the diet is on track.. I promise Monday I will start posting those again. Run: easy DISTANCE 2.52 miDURATION 33m:06sAVG. SPEED 13:08 min/miMAX. SPEED 10:47 min/miCALORIES 328 kcalHYDRATION 0.19LAVG. HEART RATE 153MAX. HEART RATE 166WEATHER CloudyWIND 19.3to 30 mph ↑ *those wind gusts are brutal. TEMPERATURE 59°FHUMIDITY 93% CHP Knee rehab 1.30 hours Self Mobilization Exercises - Down ward knee cap push 2 sets of 10 on each knee.Upward knee cap pull, 2 sets of 10.In ward knee cap push, 2 sets of 10.Outward knee cap pull. 2 sets of 10.Stretching Exercises - Quads – 2 sets of 10 with holdsHamstrings- 2 sets of 10 with holdsCalf stretch – 2 sets of 10 with holdsTFL – .2 sets of 10 with holds Strengthening Exercises - Quad sets – 2 sets of 10Ham sets – 2 sets of 10.SLR ( single leg raise) – 2 sets of 10 on both sides.Terminal knee extension. – 2 sets of 10 on each side.Mini squats – . 2 sets of 10.Isometric hip adductor – 2 sets of 10. Back Rehab: Active Iso Stretching Shoulder Circumduction 10 cw 10 ccwPectoralis majors 2x10 w/ holdsAnterior Deltoids 2x10 w/ holdsTrapezius / rotaotor cuffs 2x10 w/ holdsForward elevators of the shoulder 2x10 w/ holdsSide elevators of the shoulder 2x10 w/ holdsShoulder Internal rotators 2x10 w/ holdsShoulder External rotators 2x10 w/ holdsRhomboids / Rotators cuff 2x10 w/ holds Neck Extensors 2x10 w/ holdsNeck Lateral Flexors 2x10 w/ holds Active Iso Strengthening Deltoids DB raises 2x10 5lbs esPecs Supine / straight arm lifts 2x10 db's 5lbs es simultaneouslyTricep supine position 2x10 db's 5lbs Shoulder external rotators 2x10 db's 5 lbsShoulder internal rotaotrs 2x10 db's 5 lbsTricep prone position 2x10 db's 5lbs Traps prone position 2x10 db's 5 lbsRhomboids prone positions 2x10 db's 5lbs Biceps curls 2x10 db's 5lbs Shoulder rolls 2x10 db's 5lbs http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/hdr_00177_0_zpsbce855e0.jpg Edited March 28, 2014 by Kora Link to comment Share on other sites More sharing options...
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