Ravingrunner ~ Training and Diet Journal

[Kora]

I'm a little behind on workout posts, but will catch it it soon. To much time eating not enough time to post I guess.

Naah! We like food porn xD.
Just kidding, I'm really curious to hear news from the arizona cut program. Your schedule looks really tough! Good job! And good luck!

The cut is not going well! First I get sick and that derails my training. Then I fall behind on studies and that's derailing my diet. It's not going well. LOL

[Mini Forklift Ⓥ]

Nice website you have, was having a good look over it this morning! Have a great weekend, do you have much planned?

[Kora]

Nice website you have, was having a good look over it this morning! Have a great weekend, do you have much planned?

Thanks, it's nice to have a well organized and visually appealing training journal. It helps me control the chaos in my head. Lol

Oh ... yeah I'm gonna try and make the puzzle pieces fit. WHich basically means I'm trying my first back to back endurance days. I have 10 to 15 mile runs followed by 20 to 40 miles of trail riding and ropes training both days. It's suppose to pretty rough weather tomorrow to, so it should be interesting. I'm gonna hold out as long as my back allows on both days. Then Monday I have two mile stress (run) test. Testing my limits a little.

[Kora]

OK I'm a bit behind on workout posts.. I know I'm behind two at least. I'm just gonna do a quick run down and then pick things back up with today later on.

I know I'm missing a 5 mile run followed by RE upper body work out & back rehab workout. Then ...

Yesterday I did a 11 mile run in roughly 2 hours. Cycling was cancelled because weather was just to bad. I can deal with rain but this was pouring rain, really cold to and very windy. We were only excepting one day of bad weather so it didn't seam worth the trouble. LOL, the last thing I need right now is pneumonia to derail me another 2 weeks. I'm having a hard enough time getting this cut start!

So that's good enough to catch everyone up. I will go back to posting detailed days tomorrow.

today is going really good so far...

[Kora]

Aside from training today I mostly slept! LOL and I bought a cd of Sepulture. Roots one of their best albums IMO. A couple of bucks at Vintage Stocks. Ha I wonder if they are considered vintage now? It’s like late 90″s Brazilian heavy metal. The album has a cool indigenous sound. Great training music!

Stats:

Fasted Blood sugar 105
Fasted Post run blood sugar 99
Blood pressure 115/75
Rested Heart Rate 44
Weight 160
Hydration Good
Keytones Negative
UA All normal, nothing notable
Notes: For an endurance run this really isn’t want I want to see right now. The keytones being negative and un-notable ua basically means I should have pushed harder. It means I wasn’t burning fat. I had plenty of stores for the intensity of this run.

Totals:

Calories Burned 3352
Calories Consumed 1414
Calorie Deficit 1938
Fat 43
Carbs 99
Protein 52
Alcohol 0
Hydration:

Pre run 8 oz
In run half way 8 oz
Post 16 oz
Total for the day 104 oz
Supplements:

1 zantrax prerun
1 multi
extra vit K
Sleep 6:15 hours @ 86 % efficiency

Total Training Time 3. 56 hours I could sleep anywhere after that to!


Today’s Goal: Endurance Base Building

Moods: Good, energetic

Cycle: W 1 D 7

Running ~ Endurance Base Building

DISTANCE 10.01 mi
DURATION 2h:11m:18s
AVG. SPEED 12:07 min/mi
MAX. SPEED 10:05 min/mi
CALORIES 1208 kcal
HYDRATION 0.36L
AVG. HEART RATE 145
MAX. HEART RATE 165
Heart rate zone Duration
1.WARM UP (114 – 126) 0m:22s
2.FAT BURNING (127 – 139) 11m:38s
3.AEROBIC (140 – 151) 1h:38m:39s
4. ANAEROBIC (152 – 164) 19m:49s
WEATHER Clear night
WIND 0.0 mph ↓
TEMPERATURE 46°F
HUMIDITY 100%
Recovery practices: Post Run – Sports massage, rub down with pink liniment. *Pink liniment is a mixture of alcohol & Epsom salts. Penetrating heat rub for pain, soreness, stiffness.. ect.

Cycling 1.45 hours not tracked. I haven’t been seriously training my cycling so my computers need to be serviced. Getting that done now so I will have stats on that starting later this week.

*Cycling went good, after about an hour and half though I started getting back pain. Intensity was low but that’s ok.



Notes: Over all good day, no complaints. I felt good, but I also felt slow. I did get a minor headache about an hour after running, this is pretty normal for me. It’s an exertion headache. I took 1 advil and it was fine.

Cut Cycle: W 1 D1

Pre-run ~ Coffee & soy creamer

In run ~ 2 prunes (easing into eating while running, no stomach issues related to this)

Post Run ~ 1 scoop of Plant Fusion protein powder, 1 cup almond milk (unsweetened)

Lunch ~ Thia with tofu, veggies & brown rice. Green beans (spicy) and steamed edamame.

Dinner ~ Vegan pizza & some crackers. *LOL, I get lazy by dinner time. I really need to start planning dinner ahead of time or making a protein shake.

[Kora]

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 92
Blood pressure 115/75
Rested Heart Rate 46
Cardiac Stress 2%
Weight 159.8
Hydration Very good
Totals:

Calories Burned 2938
Calories Consumed 1694
Calorie Deficit 1244
Fat 26
Carbs 216
Protein 67
Alcohol 0
Hydration:

Pre run 8 oz
Post 8 oz
Total for the day *untracked
Supplements:

1 zantrax prerun
1 multi
extra vit K
Sleep &:45 hours @ 92 % efficiency

Total Training Time 1:30 hours

Moods: Energetic

Cycle: W2 D8



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 mi
DURATION 1h:14m:37s
AVG. SPEED 12:26 min/mi
MAX. SPEED 10:23 min/mi
CALORIES 718 kcal
HYDRATION 0.22L
AVG. HEART RATE 149
MAX. HEART RATE 163
WEATHER Clear night/morning
WIND 0.0 mph ↓
TEMPERATURE 54°F
HUMIDITY 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.

[Kora]

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 test
DURATION 14m:20s
AVG. SPEED 7:10 min/mi
AVG. HEART RATE 169
MAX. HEART RATE 188
Heart 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:07s
WEATHER Clear night/morning
WIND 4.3 mph ↖
TEMPERATURE 59°F
HUMIDITY 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.



Stats:

Weight 158.5
Fasted Blood sugar 106
Blood pressure 115/75
Rested Heart Rate 49
Cardiac Stress 2%
Hydration Good
Totals:

Calories Burned 2422
Calories Consumed 1027
Calorie Deficit 1405
Fat 32
Carbs 105
Protein 53
Alcohol 1 shot of bourbon pre run, don't judge me!

Supplements:

1 zantrax prerun
1 multi
extra vit K
Recovery:

Sleep 7:12 hours @ 91 % efficiency
Moods: Energetic / Bored
Recovery practices: Soak in pink lineament & hot tub / alternating heat & ice on the lower back
Eats:

Post Run – coffee, soy creamer and Plant fusion protein shake w/ unsweetened almond milk.
Lunch – sugar snap peas w/ hummus and pine nuts
Dinner – vegan pizza made with coconut flour & plant fusion protein powder, tomato sauce and almond cheese
Snack – peanut butter & celery

[Kora]

Run : Easy run with 10 short sprint intervals mixed in.

DISTANCE 4.61 mi
DURATION 56m:32s
AVG. SPEED 12:15 min/mi
MAX. SPEED 8:08 min/mi
CALORIES 550 kcal
HYDRATION 0.93L
AVG. HEART RATE 150
MAX. HEART RATE 163

WEATHER Mostly clear night/morning
WIND 9.9 mph ↖
TEMPERATURE 70°F
HUMIDITY 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 ES
Reverse Hypers 5x10
Core Stabilizers 2x15
Hypers 2x10
Unstable Bridging 3x10
Rolling Kegels 3x10
Stats:

Weight 157
Fasted Blood sugar 100
Blood pressure 102/80
Rested Heart Rate 52
Cardiac Stress 5%
Hydration good
Keytones traces post run
UA Normal other then traces of keytones
Totals:

Calories Burned 2635
Calories Consumed 1427
Calorie Deficit 1208
Fat 50
Carbs 199
Protein 55
Alcohol 0
Supplements:

1 zantrax prerun
1 multi
extra vit K
Sleep 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 & grapes
Dinner: Vegan tacos, edamame & potatoes

[Kora]

Running: Easy run

DISTANCE 5.28 mi
DURATION 1h:10m:35s
AVG. SPEED 12:34 min/mi
MAX. SPEED 10:35 min/mi
CALORIES 589 kcal
HYDRATION 1.03L
AVG. HEART RATE 136
MAX. HEART RATE 156
WEATHER Partly cloudy night/morning
WIND 12.4 mph ↑
TEMPERATURE 70°F
HUMIDITY 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 112
Rested Heart Rate 45
Cardiac Stress 1%
Hydration good
Totals:

Calories Burned 2335
Calories Consumed 838
Calorie Deficit 1497
Fat 28
Carbs 88
Protein 58
Alcohol 0
Supplements:

1 zantrax prerun
1 multi
extra vit K
Sleep 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.

[Kora]

The 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:37s
CALORIES 645 kcal (estimate)
AVG. HEART RATE 141
MAX. HEART RATE 172
Heart 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:26s
WEATHER Mostly sunny
WIND 13.7 mph ↑
TEMPERATURE 79°F
HUMIDITY 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 abductors
Hip adductors
Glute leg lifts
Hip external rotators (with therabands)
Hip internal rotators (with therabands)
Sacrospinalis
Core Strengthening

Spinal rotations
Russian twists
Core Stabilizers
Rolling knee kegels
Reverse crunches
Leg raises
Unstable bridges
Stats:

weight 155.5 * My weight is dropping nicely this week. (4.5 lbs so far)
Fasted Blood sugar 89
Blood pressure 110/80
Rested Heart Rate 46
Cardiac Stress 4%
Totals:

Calories Burned 2432
Calories Consumed 1722
Calorie Deficit 710
Fat 55
Carbs 222
Protein 46
Alcohol 0
Hydration:

Pre 12 oz
In 6 oz
Post 16 oz
Total for the day 64 oz
Supplements:

1 zantrax prerun
1 multi
extra vit K
Sleep 8,27 hours @ 83 % efficiency



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.



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.

[Kora]

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:39s
AVG. HEART RATE 139
MAX. HEART RATE 154
WEATHER Cloudy
WIND 15.5 mph ↓
TEMPERATURE 50°F
HUMIDITY 66%
Give it short and sweet today no stats.. I will pick back up on full posts Monday.

[C.O.]

Your posts and pics are great, love that turtle! How have you been? I haven't seen you post for a while.

[Kora]

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..

[Kora]

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.



Run 1 :

DISTANCE 5.41 mi
DURATION 1h:08m:46s
AVG. SPEED 12:43 min/mi
MAX. SPEED 9:23 min/mi
CALORIES 703 kcal
AVG. HEART RATE 156
MAX. HEART RATE 168
WEATHER Mostly cloudy
WIND 8.7 mph ↖
TEMPERATURE 37°F
HUMIDITY 83%



Run 2:

DISTANCE 6.02 mi
DURATION 1h:20m:23s
AVG. SPEED 11:21 min/mi
MAX. SPEED 10:56 min/mi
CALORIES 752 kcal
AVG. HEART RATE 148
MAX. 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 Cloudy
WIND 15.5 mph ↘
TEMPERATURE 36°F
HUMIDITY 86%




That's amazing running weather. It's gone now but fun while it lasted!

[Kora]

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: 3625
Calories Consumed: 1452
Calorie Deficit: 2172 (to large)
Sleep 7:09 hours
Training Time 3.45 hours
Fasted Blood sugar 104
Blood pressure 109/80 Pulse 67
Resting heart rate 56
Cardiac Stress test 2%
Nutrition:

Calories 1452
Fat 42 25%
Carbs 207 55%
Protein 78 20%
Fiber 47
Sodium 2237
This 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 mi
DURATION 2h:03m:47s
AVG. SPEED 12:22 min/mi
MAX. SPEED 8:42 min/mi
CALORIES 1281 kcal
HYDRATION 0.38L
AVG. HEART RATE 157
MAX. HEART RATE 168
Heart 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:47s
WEATHER Clear night
WIND 21.1 mph ↓
TEMPERATURE 36°F
HUMIDITY 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.



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.)