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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Fri Mar 28, 2014 2:27 pm 
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Kora wrote:
:D 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.

Mmmmmm, sounds delicious !!

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Sat Mar 29, 2014 7:25 pm 
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Day 5 & 6 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 daily
50 g’s fiber
Sodium at or around 1,500
Keep 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.

Both Rest days... I'm not happy about this but I had a check up (long term post surgical follow up) for my back and they asked me to not train a day before so I took an extra rest day and swapped my long for today. So two days off and I'm going to hope like hell that tomorrow goes exceptionally well! Or I will not come back Monday with a happy post! If it doesn't go well I fore warn massive amounts of potty mouth will follow!

We have no training to discuss so you can read about me bitch my lunch experience. :D

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OMG lunch at Chipolte today. They annoyed the crap out of me but food was decent. I ordered a vegan burrito bowl and the second thing the girl asked me was.. do you want chicken or pork? I said neither I want it vegan.. then she looked really confused and says, So do want veggies with that? I said yes.. and then she said.. would you like sour cream or cheese?
(Fucking hell women..) No Cause I want it VEGAN! For gods sake... maybe she didn't understand the word vegan?

Freebirds would have gotten it right!

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Mon Mar 31, 2014 8:32 am 
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Day 7 of Week 3 of a 25 week rehab/marathon training.

Thank you God for such an on target training run. (We need a smiley for that!)

Run: Planned long run with a (post surgery) mileage pr. 12 miles with a target heart rate of 150. Building endurance and cardiac efficiency.

DISTANCE 12.00 mi
DURATION 2h:47m:18s (finish time includes 3 short stops, 2 for water & food and one to stretch out my a little & warm up)
AVG. SPEED 12:56 min/mi
MAX. SPEED 10:31 min/mi
CALORIES 1552 kcal
AVG. HEART RATE 147
MAX. HEART RATE 167
WEATHER Intermittent clouds
WIND Started at around 11.2 mph ended at around 25 mph
TEMPERATURE 46°F
HUMIDITY 61%

Prerun hydration was 24 oz
In run I stopped twice for 8 oz water + 1/2 a banana at each stop.
Post run immediately I had 16 water followed by 24 oz over maybe 2 hours..

Overall the run went exceptional well. No pain, my energy levels were consistent, my muscles were all in working order! LOL I didn't feel tight, I didn't feel the muscle were being strained, I didn't feel over extended. This entire run was fairly easy, in the sense that the mileage didn't tax my body in any way that it shouldn't have.

Now post run I wasn't feeling that good. I felt nauseated and I had an exertion headache. I frequently get those they don't necessarily mean that I over exerted myself in exercise they are just sometimes triggered by exercise. I'm more pron to them certain times of the month and when outside pressure is high. I had a slight headache the day before the run so I don't believe that the headache was a sigh of over exertion. It did affect how I ate over the course of the day though.

Pre run I had coffee almond milk, with some protein and a banana.
In run I had fruit.
Post run I had a protein shake with almond milk.

I struggled with eating the rest of the day. In fact I didn't it again till night time and then I sorta forced down 2 peanut butter & jelly sammiches.

So that is def not a diet day for optimal recovery!! In fact I burned 3744 calories for the entire day and I ate 1525 which left me with a 2219 calorie deficit, that's not good thing for recovery.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue Apr 01, 2014 3:07 pm 
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Day 1 of Week 4 of a 25 week rehab/marathon training.

Immediate Focus: Shifting my focus a bit more toward training and away from diet.
1. Try to condense some of my rehab work, while staying with the program.
2. Step my gym time ease back into a strength training.

Today was my rest day. Which I felt a little silly taking because I had two days Friday and Saturday(?). But I get try a leg routine tomorrow maybe even squats!!! So I was a good girl today. I didn't veer off the program.

So all I had today was back rehab.

Active Iso Stretching

Shoulder Circumduction 10 cw 10 ccw
Pectoralis majors 2×10 w/ holds
Anterior Deltoids 2×10 w/ holds
Trapezius / rotaotor cuffs 2×10 w/ holds
Forward elevators of the shoulder 2×10 w/ holds
Side elevators of the shoulder 2×10 w/ holds
Shoulder Internal rotators 2×10 w/ holds
Shoulder External rotators 2×10 w/ holds
Rhomboids / Rotators cuff 2×10 w/ holds
Neck Extensors 2×10 w/ holds
Neck Lateral Flexors 2×10 w/ holds

Active Iso Strengthening *I doubled sets this week which went pretty well so next week I will probably increase the weights. But I'm not looking to merge this with muscle building so I will never increase the weight very much. I want to keep this as prehab/rehab and eventually phase it out.

Deltoids DB raises 4×10 5lbs es
Pecs Supine / straight arm lifts 4×10 db’s 5lbs es simultaneously
Tricep supine position 4×10 db’s 5lbs
Shoulder external rotators 4×10 db’s 5 lbs
Shoulder internal rotaotrs 4×10 db’s 5 lbs
Tricep prone position 4×10 db’s 5lbs
Traps prone position 4×10 db’s 5 lbs
Rhomboids prone positions 4×10 db’s 5lbs
Biceps curls 4×10 db’s 5lbs
Shoulder rolls 4×10 db’s 5lbs

Well that's it short and sweet!


Meal 1 5am - 7 Am Calories, Carbs, Fat, Protein, Sodium, Fiber

Coffee - Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0
Almond Milk, Protein + Fiber 90 10 3 5 160 5
agave, 1 Tablespoon 60 17 0 0 1 0
Totals; 152 27 3 5 166 5

Meal 2 8 Am - 10
- Almond Milk, Protein + Fiber 90 10 3 5 160 5
Clear Fiber, 2 TSP 10 6 0 0 0 6
Banana - Medium 7-8", 1 Medium 105 27 0 1 1 3
Sunwarrior - Warrior Blend Raw Protein Natural, 26.25 g 103 1 2 21 0 0
Totals 308 44 5 27 161 14

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Meal 3 11 Am - 1pm
- Steamed Brown Rice 124 27 1 3 0 2
Chopped Broccoli, 1.334 cup prepared 40 8 0 4 40 4
Bell Pepper Raw - Red, 0.5 med pepper (approx 2-3/4" long, 2-1/2" dia) 16 4 0 1 1 1
(homemade) General Tsao Sauce, 1.5 tablespoon 68 15 1 0 345 0
Totals 248 54 2 8 386 7


Meal 5 5pm - 7pm
- Peanut Butter and Jelly Sandwich Grape, 1 sandwich 330 44 14 12 368 4
Dole - Bananas, 1 banana 100 27 0 1 1 3
- Almond Milk, Protein + Fiber 90 10 3 5 160 5
Sunwarrior - Warrior Blend - Chocolate - Vegan Protein Powder, 1.25 scoop 105 5 2 19 438 2
Totals 625 86 19 37 967 14

Ok I admit I was little lazy about cooking today!
Totals Calories 1,333 Carbs 211 Fat 29 Protein 77 Sodium 1,680 Fiber 40

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue Apr 01, 2014 3:57 pm 
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That meal looks delicious!

You usually use Sunwarrior as your protein powder source?

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue Apr 01, 2014 4:08 pm 
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Mini Forklift Ⓥ wrote:
That meal looks delicious!

You usually use Sunwarrior as your protein powder source?


So far its my favorite. But its not always easy to find in the store.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Wed Apr 02, 2014 12:10 pm 
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Day 2 of Week 4 of a 25 week rehab/marathon training.
Immediate Focus: Shifting my focus a bit more toward training and away from diet.
1. Try to condense some of my rehab work, while staying with the program.
2. Step my gym time ease back into a strength training.

Stats: (not currently using any supplements)

Calories Burned: 2724
Calories Consumed: 1152
Calorie Balance: negative 1582
Sleep 7.12 hours
Training Time 3 hours
Fasted Blood sugar 89
Blood pressure 116/ 73 Pulse 69
Resting heart rate 54
Cardiac Stress test 1%

Running: I just wasn't feeling this run, winds were between 15 & 25 mph, I sorta tanked it what can I say..
DISTANCE 3.01 mi
DURATION 42m:31s
AVG. SPEED 14:07 min/mi << sometimes that just makes wanna cry.. but lifting made for it! :zunge:
MAX. SPEED 11:10 min/mi
CALORIES 358 kcal
AVG. HEART RATE 139
MAX. HEART RATE 161
WEATHER Cloudy
WIND 15.5 to 25.5 mph ↙
TEMPERATURE 50°F
HUMIDITY 49%

Wight Training:Isolation Leg day

*I was really happy with today. It's all machine so it's not impressive or anything but it's def a step in the direction of getting me back to free weights.

Iso Hammer squats (single leg squats on a machine)
(4)x5 @ 20-30-40-50 ES
(5)x3 @ 60-70-80-90-100 ES :D

ISO Seated Leg curls
5x5 @ 40 ES

ISO Leg Extensions
5x5 @ (?? IDK apparently I forgot to write this one down)

Leg Press (standard, not isolating the legs)
(7)x5@ 160-180-200-220-240-260-280
(3)x3@ 300-320-340

Hyper extensions
10x5 alternating sets with bw & 10 lb ball

Combining Back & knee rehab today

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 tilt
Double leg pelvic tilt
Bent leg hamstring stretch
PSOAS
Quads
Glutes
Trunk lateral flexors
Staright leg hams
Hip adductors
HIp abductors
piriformis
trunk extensors
Thoracic Lumbar rotators

Strengthening Exercises - for my knee

Quad sets – 2 sets of 10
Ham 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 - core

Reverse Hypers with a scissor kick 4x10
Lower abs w/ peanut ball 4x10
Swiss crunches 4x10
Trunk extensors & rotators 4x10
Lateral flexors 4x10


Meal 1 5am - 7 Am Calories Carbs Fat Protein Sodium Fiber

Coffee - Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0
Almond Milk, Protein + Fiber (5g Protein, 1 cup 90 10 3 5 160 5
Clear Fiber, 2 TSP 10 6 0 0 0 6
Totals: 102 16 3 5 165 11

Meal 2 8 Am - 10
Sunwarrior - Warrior Blend Raw Protein Natural, 26.25 g 103 1 2 21 0 0
Almond Milk, Protein + Fiber (5g Protein, 1 cup 90 10 3 5 160 5
Medium Green Apple, 154 g 80 22 0 1 2 5
- Clear Fiber, 1 TSP 5 3 0 0 0 3
Totals 278 36 5 27 162 13

Meal 3 11 Am - 1pm
Edamame With Sea Salt, 2.5 ct 275 28 10 23 600 10
Totals: 275 28 10 23 600 10

Meal 4 2pm - 4 Pm
Pink Grapefruit, 1 medium (265g) 80 21 0 2 0 3
Totals: 80 21 0 2 0 3

Image
Meal 5 5pm - 7pm
Steamed Brown Rice , 5.5 oz. 170 37 2 4 0 3
Baby Green and Yellow Whole Beans With Baby Carrots, 132 g (1 cup ) 53 8 0 2 15 3
Extra Firm Tofu, 1/4 block (85 grams) 90 1 5 10 20 1
General Tsao Sauce, 2 tablespoon 90 20 1 0 460 0
Mushrooms - Raw, 1 cup, pieces or slices 15 2 0 2 3 1
Totals 418 68 8 18 498 8

Totals Calories 1,153 Carbs 169 Fat 26 Protein 75 Sodium 1,425 Fiber 45

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Last edited by Kora on Wed Apr 02, 2014 2:58 pm, edited 1 time in total.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Wed Apr 02, 2014 2:24 pm 
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yum, you post the best stuff. That apples, whiskey, pecans, agave dish sounds amazing.


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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Wed Apr 02, 2014 4:02 pm 
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I need to try agave. We have raw blue agave syrup in my shop and I have never tried it even though I sell a bottle every day or two !!

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Wed Apr 02, 2014 6:24 pm 
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C.O. wrote:
yum, you post the best stuff. That apples, whiskey, pecans, agave dish sounds amazing.


I'm having vegan tacos tonight! :D Quinoa cooked with taco seasoning. Taco shells lined with lettuce and lots of tomatoes, onions, red peppers, cilantro and green onions. Then topped with guacamole.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Wed Apr 02, 2014 6:29 pm 
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Mini Forklift Ⓥ wrote:
I need to try agave. We have raw blue agave syrup in my shop and I have never tried it even though I sell a bottle every day or two !!


You should def try it! It's good for cooking. I also like to use it in long work outs. I add it to camel pack with, smart water and little green tea.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Wed Apr 02, 2014 7:08 pm 
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How much agave would you add per litre?

I have asked some of the people that buy it from us how they use it ~ most tell me they use it in their coffee instead of sugar and the majority of the others use it for baking ?!

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Wed Apr 02, 2014 8:03 pm 
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Mini Forklift Ⓥ wrote:
How much agave would you add per litre?

I have asked some of the people that buy it from us how they use it ~ most tell me they use it in their coffee instead of sugar and the majority of the others use it for baking ?!


It really depends on how intense I'm planning on working and/or what I'm doing and how long I'm training. I generally think of about 2 tablespoons of agave as the equivalent of a gu pack. It's easy to digest, but I generally limit it to 2 tablespoons per hour.

Last time I used it was on 3 hour bike ride and I mixed about 2 tablespoons for every 10 ounces of water. Which was target hydration per hour. It wasn't that hot and I didn't think I need more than that.


I know a guy that's uses a mix of 50% brown rice syrup, 25% agave,25% black strap molasses and about 1/2 teaspoon salt and stok shots. He just puts it in a gu flask. I haven't tried it yet but I'm considering it. I'm not sure about the brown rice syrup, though it doesn't sound good.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu Apr 03, 2014 10:26 am 
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This mornings running view.

Day 3 of Week 4 of a 25 week rehab/marathon training.
Immediate Focus: Shifting my focus a bit more toward training and away from diet.
1. Try to condense some of my rehab work, while staying with the program.
2. Step my gym time ease back into a strength training.

Stats: (not currently using any supplements)

Calories Burned: 2746
Calories Consumed: 1458
Calorie Balance: negative 1288
Sleep 7.38 hours
Training Time 3 hours
Fasted Blood sugar 87
Blood pressure 115/ 74 Pulse 58
Resting heart rate 56
Cardiac Stress test 1%

Running: I hesitate to say this but this was a speed run. LOL, I know not much speed but heart rates were decent and it followed leg training from yesterday. *It also caused some lower back soreness. Like inflammation & swelling. Nerve pain not muscle pain. On a pain scale though very minor.

DISTANCE 3.03 mi
DURATION 36m:12s
AVG. SPEED 11:58 min/mi
MAX. SPEED 10:34 min/mi
CALORIES 394 kcal
AVG. HEART RATE 162
MAX. HEART RATE 175

Heart rate zone Duration

1. WARM UP (114 - 126) 0m:07s
2. FAT BURNING (127 - 139) 0m:09s
3. AEROBIC (140 - 151) 0m:26s
4. ANAEROBIC (152 - 164) 20m:00s
5. MAXIMUM (165 - 178) 15m:17s

WEATHER Mostly clear night
WIND 11.2 mph ↑
TEMPERATURE 64°F
HUMIDITY 98%


Gym- Short chest workout & little shoulder

Nautalis Vertical Bench alternating supersets between wide and close hand positions

2x5@35
2x5@50
2x5@55
2x5@65
2x5@70
2x5@80

Nautalis Incline Press
5x5@ 40

Pec Dec
5x5@30

Hammer Single Arm Incline press (close hand position)
2x5@20-20
2x3@30-30

Hammer Single Arm Shoulder Press
2x5@40-40
2x3@50-50

Combining Back & knee rehab today

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 tilt
Double leg pelvic tilt
Bent leg hamstring stretch
PSOAS
Quads
Glutes
Trunk lateral flexors
Staright leg hams
Hip adductors
HIp abductors
piriformis
trunk extensors
Thoracic Lumbar rotators

Self Mobilization Exercises for the knees -

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.

Strengthening Exercises – for my knee

Quad sets – 2 sets of 10
Ham 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.

Active Iso Strengthening – 2 sests of 10 on each side

Quad knee extensors
Quad knee flexors
Hamstrings
Hip extensors – hamstrings
Hip abductors
Hip adductors
Glutes
Hip external Rotators
Hip internal rotators

Meal 1 5am - 7 Am Calories Carbs Fat Protein Sodium Fiber
Prerun
Coffee - Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0
Almond Milk, Protein + Fiber (5g Protein, 1 cup 90 10 3 5 160 5
Clear Fiber, 1 TSP 5 3 0 0 0 3
Totals 97 13 3 5 165 8

Meal 2 8 Am - 10 Post run
Sunwarrior - Warrior Blend Raw Protein Natural, 36.75 g 144 2 2 30 0 0
Good Karma - No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0
Clear Fiber, 2 TSP 10 6 0 0 0 6
Totals 179 9 5 30 80 6

Meal 3 11 Am - 1pm Post weight training
Chopped Broccoli, 2.668 cup prepared 80 16 0 8 80 8
Steamed Brown Rice (5.5oz is 1/2 Order), 5.5 oz. 170 37 2 4 0 3
General Tsao Sauce, 2 tablespoon 90 20 1 0 460 0
Mushrooms - Raw, 1 cup, pieces or slices 15 2 0 2 3 1
- Extra Firm Tofu, 1/4 block (85 grams) 90 1 5 10 20 1
Peppers, Red, 0.5 pepper 23 2 0 1 3 2
Totals 468 78 8 25 566 15

Meal 4 2pm - 4 Pm
Amy's Frozen Vegan Pizza - Vegan Pizza, 1/3 pizza 280 42 9 7 540 3
Totals 280 42 9 7 540 3

Image
Meal 5 5pm - 7pm
Taco Shells, 2 taco shell 80 8 4 0 0 0
Cooked w/ taco seasoning- Quinoa, 1/8 cup-dry 80 15 1 3 5 2
Guacamole, 100 5 9 1 170 3
Fresh Homemade - Pico De Gallo, 4 Tbsp 32 6 0 0 40 2
Lettuce - Red leaf, raw, 4 leaf outer 11 2 0 1 17 1
Totals: 303 36 14 5 232 8

Meal 6 7pm - 9pm
4 Large Raw Strawberry 18g 16 4 0 0 0 1
Almond Milk, Protein + Fiber (5g Protein, 1 cup 90 10 3 5 160 5
Chatfield's - All Natural Carob Powder, 1 Tbsp 25 5 0 0 0 0
Totals 131 19 3 5 160 6

Totals Calories 1,458 Carbs 197 Fat 42 Protein 77 Sodium 1,743 Fiber 46

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu Apr 03, 2014 3:03 pm 
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Hey Kora, can you briefly explain what the Cardiac Stress test consists of and how it works?

Thanks ~ that pizza looks good MF.

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