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Re: Karen's...

Posted: Tue Jan 17, 2012 11:48 pm
by robert
You're going to be a running machine, Karen!

You'll be like a fast running rabbit! A little speed bunny!

All the best as you pursue your 5k. Running 5k races used to be one of my absolute favorite things. Perhaps I'll do a little training and do one too.

Look at that. There you go again, inspiring others. You're really great at at. Someday I'll be able to plank as long as you. :)

Enjoy your next run!

Re: Karen's...

Posted: Wed Jan 18, 2012 2:06 am
by kareno
Aww, thanks so much, Gretchen! You're sweet. Let's keep encouraging one another - after all, that's why we're here! :hello1:

Robert, if I'm inspiring anyone, it's only because I learned from the best. :)

Re: Karen's...

Posted: Wed Jan 18, 2012 2:28 am
by kareno
Shoot, I always try to get my journal posted before midnight, and I wasn't watching the clock tonight, so it's officially the next day. Boo. Anyhoo...

Today (well, technically yesterday - Tuesday), I officially signed up for my first 5K!!!!! Woohoo! There are so many things that are 'serendipitous' about it, that I just really feel it's the perfect time to do it. And the idea to do this literally just dawned on me last night as I was typing in my journal here, and today I commited to it! So, March 17 - St. Patrick's Day - will be my first Race Day!

So, today's workout consisted of completing the Couch-to-5K program's Week 1, Run 1. This week's runs consist of a 5 minute warm-up, followed by alternating 1-minute runs with 1.5-minute walks for 18 minutes (?), then a 5 minute cool-down. I did a total of 2 miles on the treadmill. If the weather is nice in a couple of days, I'll try it outside. It felt really good today, and I'm so excited about commiting to this 5K! Plus, the proceeds go to a local organization I used to volunteer with, Partners Mentoring Youth, so that's an added bonus. And, like I said yesterday, the race is on my Grandma's 100th birthday! (Although she passed away 10 years ago, I still love thinking about her!) Starting the training today means that the final day of the 9-week program falls right on Race Day! Perfect timing! What a great way to celebrate the completion of the program! :)

I was feeling inspired today, and I think my food choices reflected that, as I did pretty well in that regard.

Breakfast was a green smoothie.
Lunch was kind of a hodge-podge of cucumber/hummus, apple/peanut butter, and a Primal Strip.
For dinner I made a pretty yummy salad with kale, warm tempeh and beans, mushrooms, peas, and walnuts.
Had some Vega Sport Energizer on my way to the gym.
A couple of snacks today were some cracker-type things and a Cocomel caramel candy for dessert this evening.

Thanks, all!

Re: Karen's...

Posted: Wed Jan 18, 2012 2:41 am
by robert
I am so proud of you, Karen! Seriously! I love seeing these transformations all over the forum and it especially means a lot to watch your progression because I know you so well and have spent a lot of time around you. I'm totally looking forward to your achievement. This does sound like a very cool thing for so many reasons. All the best with it!

Like you, I also try to update my journal before midnight, but I know I was keeping you busy, taking up some of your time tonight, so I'll take the blame for that :)

We're getting a lot done with this program and it just keeps getting better!

Have an outstanding training session tomorrow!, today! :)

Goodnight! uh, I mean morning!

Re: Karen's...

Posted: Wed Jan 18, 2012 3:06 am
by kareno
Thanks, RC! For everything!

OH, and... just so everyone else knows... Not only did I commit to the 5K today, but my best friend decided she wants to do it with me, so she registered today, too! Only after we were both committed to the St. Patrick's Day run, I went to the post office, and lo and behold, completely unbeknownst to me, Robert had sent me 2 GREEN (yes, as in St. Patty's Day GREEN!) Vegan Bodybuilding & Fitness t-shirts, one in my size and one in my best friend's size. And he had mailed them even before this whole 5K thing came up. Hahaha! Another little coincidence.

Re: Karen's...

Posted: Wed Jan 18, 2012 3:11 am
by robert
RC is always full of surprises. One of the many benefits you get for your outstanding work with Vegan Bodybuilding & Fitness, not just lately, but since you started last spring.

Outstanding work deserves outstanding appreciation and earns outstanding rewards. The greatest reward is making a difference in the lives of others, something I see you and many others in this community do every day. So inspiring!

Get those running shoes on in the morning and get after it! I'll keep working away late tonight to build our website following, build our brand, and get more and more people excited about the Vegan Bodybuilding & Fitness lifestyle.

I look forward to reading your journal tomorrow.

Re: Karen's...

Posted: Wed Jan 18, 2012 10:47 am
by jmichael614
Wow- I really need to work out more- I keep fighting the feeling that people shouldn't have to be in the gym longer than an hour but maybe hard work requires a little more in the beginning! I'll try to remember how long you work out when I'm angry that I have to run for 30 minutes ;)

Re: Karen's...

Posted: Wed Jan 18, 2012 1:41 pm
by amandagracewing
Hi Karen! I'm so excited about your doing the 5to 5K program! That's exactly how I started my journey as well- walking 1 minute running 1 minute until I built up to running my first 5K! It's a wonderful program! You're going to do so well on it!

Of course, let me know if you have any questions! I know you're going to excel and LOVE IT!

I hope you are having a wonderful day! From your entries over the last few days, it looks like you are doing awesome! I am so proud of your dedication and drive!

HUGS! Amanda

Re: Karen's...

Posted: Wed Jan 18, 2012 9:46 pm
by iris777888
Can't wait to hear how you do on the 5K, Karen! Good luck with your training! Been considering running more again, so maybe I'll look around for a 5k to do too. You really are inspiring others. :)

Re: Karen's...

Posted: Thu Jan 19, 2012 12:31 am
by kareno
Wow, I'm really overwhelmed (in the good sense) by all the comments y'all leave for me here! Thank you so much. It means and helps a whole lot. Thank you.

Today's exercise:
Stairclimber: 22 minutes. Set on the interval setting, so speed varied from 45-65 steps/minute, I believe. Avg. steps/minute=51. 68 floors. I realized today that I actually hate the stairclimber. It's no fun, it hurts my knees, and my toes are constantly getting squished between the steps. Ugh.

Elliptical (glider): 65 minutes. Started on resistance level 4 and increased it in increments of 4 every 10 minutes, then back down. 4, 8, 12, 16, 12, 8, 4 (last 5 min.). It was tough to get through it today! That was the longest and hardest I've pushed myself on that machine.

Treadmill: 35 minutes. Nice, fairly casual walk at incline level 1.0, 3.5 mph. Distance=2 miles.

Breakfast: Oatmeal with blueberries and chia seeds. Also a Vega WFHO shake.
Snack: Orange
Lunch: Leftover kale/tempeh/bean salad from last night (had half before my workout and half after)
Dinner: Green curry tempeh with mushrooms and spinach, served over quinoa/brown rice blend.
(I don't normally eat so much tempeh.)

I might as well 'fess up to the fact that my diet fell way short today. Actually, it wasn't bad all day... until I came home this evening. I got a little out of hand (and by "a little", I mean "a lot") with the snacking. Part of the problem was that I made my roommate and I dinner, but he came home late, and I was hungry. Rather than eating my dinner without him, I just started snacking. But, then I kept on snacking, and it really just got out of hand from there. I'm embarassed to admit that, but that's the truth, and I might as well be honest here. I went a little nuts (and by "a little", I mean...). Emotional eater, plus I just started my period (sorry to you men who may be reading this, but we're all adults here). and that makes always me a little crazy ("a little"?). :psycho: I'm so mad at myself! Grrr.... :popcorn:

Looking ahead, I'm anxious to do Week 1, Run 2 of the C-2-5K program tomorrow. @Greenbride, I'm using the iPhone app, too! Love it!

Thanks, guys.

Re: Karen's...

Posted: Thu Jan 19, 2012 2:03 am
by robert
Hi Karen,

Great work in the gym! Wow, you're putting in some serious time in there! Awesome stuff! Hope you have a great upcoming run and weight training workout too.

About the stair stepper. I didn't use to like it either, but now it is all I use. I just think it is the most effective. But, if it hurts your knees and you trip on it (I do too, and smash my toes from time to time) move on to another piece of equipment. Also, there are other versions of stair steppers that are just like foot pedals and you go up and down, no actual "stepping" and those are quite nice. I used to own once back when I first started training for competition.

Your food journal looks quite nice, actually. Don't worry about a little or lot of snacking tonight. You're doing so much cardio, you were likely quite hungry. Totally makes sense. As long as you snack on fairly healthy food, snacking is actually encouraged. That is what Brendan Brazier's system is all about, snacking on healthy foods all day long.

Keep up the great work. Get some rest and have an awesome day tomorrow!



Posted: Thu Jan 19, 2012 2:44 am
by VeganDougie
Hi Karen,
Thanks again for your post on my journal, it's these that really give me an extra buzz :)

If there is a first prize in most supportive member then you win hands down ( no pressure Robert, just a thought:) )

Anyway you rock and keep it up ;)

I am here:,-0.799336

Re: Karen's...

Posted: Thu Jan 19, 2012 12:29 pm
by amandagracewing
Hey sweetie! Don't beat yourself up about the snacking. As Robert said, you're working out a lot and probably need some extra food. Plus it keeps your body guessing and you'll burn off whatever extra you ate! I always like to have some go to snack foods around so I don't go nuts with junky stuff and feel crappy after. Plan those snacks, baby! I always like to have at least 2-3 snacks per day!

MY FAV snack/ dessert is:

1 cup of wild blueberries
1/2 cup unsweetened plain almond milk
1/2 cup puffed rice or kamut
some raw unsweeted cocoa or carob power or vega sport chocolate for protein
stevia and cinnamon to taste

I think I gave you this recipe on the phone- but it's seriously awesome- like the best blueberry chocolate ice cream ever! :)

Have an amazing day! Be kind to yourself and celebrate all your hard work! xo

Re: Karen's...

Posted: Thu Jan 19, 2012 10:49 pm
by kareno
Thanks, you guys. Last night's snack attack was a bit more intense than I think y'all are imagining, but anyway, I appreciate the support. :)

Today was much better.


Treadmill: Couch-to-5K week 1 run 2: 30 minutes, 2 miles, incline 1.0, 5 min walking warm-up, then 1 minute runs, alternating with 1.5 minute walks for 8 cycles, then 5 minute cool-down. I bumped the speed up ever so slightly today from Tuesday. I did the warm-up and cool-down walks at 3.5 mph, and the walks between runs were 3.2 (Tuesday was 3.0). So far, the program is pretty intense for me, but totally doable, and it feels great so far! It's crazy to think that in 2 months I should be able to run 30 minutes straight. Can't wait! :)

Elliptical: 60 minutes, 10 minutes at each of the following resistance levels: 4, 8, 12, 16, 12, 8/4

Breakfast: Green smoothie with Vega WFHO and flax seed
Lunch: Just realized I didn't eat an official lunch.
Dinner: Tofu scramble with tons of veggies, black beans, corn tortilla, and avocado
Snacks: Radishes...and 1 serving of little cookies
Pre-workout: Vega Energizer
Post-workout: Banana and 1/2 Vega protein bar (Chocolate Coconut, mmmm!)

Re: Karen's...

Posted: Fri Jan 20, 2012 12:46 am
by lola23
your snack attack description cracked me up a little (and by a little, I mean...) :)