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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Fri Apr 18, 2014 5:56 pm 
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Manatee
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Ok, I ditched training for the last few days and went hiking and camping instead. So all I have to post is a few pics. :)

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Mon Apr 21, 2014 8:41 am 
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Back to structured training today. I have been training the last week but sometimes I get frustrated and start feeling a little burned out because it's exhausting and frustrating to keep trying so hard to train around injuries and the work the rehab programs. Sometimes it just feels like I'm making no progress! (ok I know I am but it doesn't always feel that way.) So I took some time to train in a more relaxed manner. I went camping. So I could hike and do some trail running.

It's been a year and two months since I started this rehab program and started running again. I'm still running very slow, I'm still having no luck with weight loss, and I mean none! This is a physical problem I know this because I track everything I eat, I track all my exercise. I know how much I eat and how much I burn a day. I train sometimes exhausted for weeks at a time because of the low calories and yet I still don't lose weight. I'm working with a very good nutritionist right now. And I'm still at the same weight I was a year ago.

Then there's the fact that I go through coaches & trainers like dirty socks. Of coarse every time I change I restart training plans to a small degree. I just haven't a good fit for me yet. I'm starting with a new coach & trainer today because the last one dropped me when we had a disagreement in the gym and I threw a DB at him. (sorry .. but hey I can throw db's now which means I can probably start snatching again!)

Yeah I know I'm a bit of a mess. But one I am making progress. I keep reminding myself 1. I can walk right again, 2. I'm running without pain. and 3. I'm running! .. I'll take what I can get! :) The down time helped my mood.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue Apr 22, 2014 3:27 pm 
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Manatee
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OK so I have a new trainer and we went out yesterday-today to to test my trail skills. Which is what really what I train for. Ya'll probably don't know that because I take winters off. Before I stepped into his training guidance he wanted to see where I was at. So that's what I've been off doing.. it went much better then I excepted. So well in fact I'm hoping I ditch rehab and move that into prehab work in weight lifting routine. Normally I wouldn't start training on the trails for another 3 weeks but I think the weathers right and I'm ready so.. time to go back to work. Which I'm freakin stoked about.

So in the future I will post numbers attached the hiking/cycling/running/trail work I do. I didn't track yesterday or today though so all I brought back to post really is pic.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue Apr 22, 2014 7:49 pm 
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:prayer: Jesus fucking Christ I can't believe Meb wore those damn sketchers! That dudes got street cred now. Winning the Boston marathon in freaking pair of Sketchers!

I still hate them, worst running shoes ever. But mad props to Meb for wearing them and backing his sponsors! I bet he gets better shoes in the future!

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue Apr 22, 2014 8:48 pm 
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Location: Christchurch, New Zealand.
Two-time World Ironman champion Normann Stadler is running in Skechers as well at the moment, WTF ?! :cry:

I will have to search YouTube in a couple of days and try to find it, Buzunesh Deba is probably my favourite female marathon runner. She has such guts! Was amazing to watch her run in New York last year where she was off the front right from the start and only got caught a couple of km's from the finish.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Wed Apr 23, 2014 8:03 am 
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Manatee
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Mini Forklift Ⓥ wrote:
Two-time World Ironman champion Normann Stadler is running in Skechers as well at the moment, WTF ?! :cry:

I will have to search YouTube in a couple of days and try to find it, Buzunesh Deba is probably my favourite female marathon runner. She has such guts! Was amazing to watch her run in New York last year where she was off the front right from the start and only got caught a couple of km's from the finish.


Maybe Sketchers is trying to step up there sponsorship programs? It's a bad sponsorship IMO. They have sketchy practices. They still use sweat shops from what I've read and they are currently involved in labor disputes with truckers who are claiming That sketchers is bring sweat shop conditions to America. "Sweat shop on wheels" dispute. Then you have the false advertising and bad sales practices. Mostly though they are just bad shoes!

I love her to! Every time i see her it reminds me I'd really like some Ethiopian food. LOL :) We don't have an Ethiopian restaurant in town.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Wed Apr 23, 2014 7:43 pm 
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Stats:

Calories Burned 3132
Calories Consumed 1362 *I think I under estimated this day.
Calorie Balance negative – 1769
Carbs 266 (74 %)
Fat 25 (15 %)
Protein 40 (11%)
Sleep 8:15 hours
*Notes: Not quite what I was going for. I’m trying this diet that is 70 % carbs, 10 % fat and 20 % protein. It’s vegan, whole foods, ect. It’s designed to improve blood flow. It’s not a big change from what I’ve been doing. But I reached a point where I was just tired all the time so I’m hoping the high carbs will help with that. AND YES I am a little concerned about the low amount of protein. But I’ll just pay attention and if I feel like I’m losing muscle mass or body fat or feel it’s hindering my recovery then I will simply adapt the diet again. I’m also slightly changing the structure of my eating while still applying nutrient timing to my training. I’ll give an example of meals.. (I would show you my meals but the sight I track my diet on is down at the moment.)

Fasted Run
Post run Breakfast: Coffee, protein shake & banana.
In hike: apples, prunes, bananas
Post hike Lunch. Brown rice, 3 to 4 servings of veggies, a little sauce
Dinner. Yogurt, legumes & veggies.
I want be eating after 5 pm.
My goal is 1,500 to 1,800 calories a day at the 70% carbs, 20 % protein & 10% fat, I just started this today so it will take me a few days to get things balanced. I’m trying to keep meals very simple so I don’t have to spend much time cooking.

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Run: Easy pace

DISTANCE 3.25 mi
DURATION 36m:00s
AVG. SPEED 11:15 min/mi
MAX. SPEED 8:56 min/mi
CALORIES 417 kcal
HYDRATION 0.12L
AVG. HEART RATE 167
MAX. HEART RATE 177

Hiking: *I forgot my heart rate monitor.. oh well..

DISTANCE 8.56 mi
DURATION 3h:35m:22s
AVG. SPEED 2.4 mph
MAX. SPEED 3.5 mph
CALORIES 2116 kcal
HYDRATION 3.61L
MIN. ALTITUDE 932 ft
MAX. ALTITUDE 1066 ft
WEATHER Sunny
WIND 5.6 mph ↙
TEMPERATURE 63°F
HUMIDITY 65%

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu Apr 24, 2014 9:12 am 
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Stats:

Calories Burned 3o42
Calories Consumed 1500
Calorie Balance negative – 1542
Carbs 281 (69 %)
Fat 21 (19 %)
Protein 78 (11%)

Sleep 4:24 hours (very restless night)

Run:

DISTANCE 3.00 mi
DURATION 39m:13s
AVG. SPEED 13:04 min/mi
MAX. SPEED 9:54 min/mi
CALORIES 364 kcal
HYDRATION 0.18L
AVG. HEART RATE 147
MAX. HEART RATE 165

Hiking:

DISTANCE 5.38 mi
DURATION 2h:15m:23s
AVG. SPEED 2.4 mph
MAX. SPEED 5.3 mph
CALORIES 1003 kcal
HYDRATION 1.48L
AVG. HEART RATE 130
MAX. HEART RATE 155
WEATHER Sunny
WIND 8.7 mph ↖
TEMPERATURE 66°F

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu Apr 24, 2014 7:56 pm 
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Just a quick post about today's training, sorry about the lack of detail this week. I promise next week will be better! I'm headed out of town for the weekend. A little research, little sports and little training.

Also because I'm not sure I mentioned this but the hikes are currently being done with 20 to 40 lb packs. So far no problems with my back which has been good news. I've also already started including some brush up work on my survival and rope skills. Which hopefully I'll start to include noted about in next weeks post.

I think already mentioned this but I do think I can drop back rehab at this point and just mix in some prehab work for it in my lifting routine starting next week. (I should have actually been lifting this week but I've been a bit lazy this week.)

My knee however not that great, it's been a bit sore all week and some minor swelling so I will be sticking with the rehab program for my knee till it improves.

Now as for today's work out... ( sorry I don't have the stats )

Run: AT Training Goal is for my work sets to be at 80 to 85% of my max heart rate

5 mile warm up
1 mile at 80 to 85 % MHR
1 minute at a recovery pace
1 mile at 80 to 85 % MHR
1 minute at a recovery pace
1 mile at 80 to 85 % MHR
1 minute at a recovery pace
5 minute cool down

*I'm running a new tracking program for this so it breaks down my sets into paces & heart rates for time slots ect. by Monday I will be familiar enough with the program to post the additional info with my normal info.

Hiking .. 8.50 miles with a 25 lb pack and few run intervals included.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue Apr 29, 2014 9:53 am 
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*I missed my race this weekend because I had to go to Texas. Sometimes I'm excepted to do things.. something about a job IDK.. But an OU staff member came in first place in the marathon portion! So that's cool.

My current focus:

Nutrition Plan:
Calorie deficit cycling 500 to 1,500 calorie deficient a day.
My calories breakdown targets are 70% carbs 10% fat 20% protein and 50 g’s of fiber.
To be timed around training.
Training Goals:
For running the focus is speed. Increasing paces.
For hiking it’s to increase endurance.
For strength training it’s to continue improving back strength and pelvic stability.
Stats:

Calories Burned 3007
Calories Consumed 1625
Calorie Balance negative – 1382
Carbs 271 (62 %)
Fat 37 (19 %)
Protein 83 (19%)

Sleep 6:35 ( 88% efficiency )
Resting heart rate 57
Blood pressure 117/ 74 pulse 59
Fasted Blood sugar 89
Notes: I didn’t log my training while in Texas, so between the last post I made and this one is 3 days training that I didn’t post. This is my first day back home so I kept my training to recovery or easy paces. My personal goals for the rest of the summer is going to be get a bit more organized on trips so that I have the time to log those while I’m away.

Image

Easy Recovery Run: Fasted

DISTANCE 3.55 mi
DURATION 47m:17s
AVG. SPEED 13:19 min/mi
MAX. SPEED 10:50 min/mi
CALORIES 416 kcal
HYDRATION 0.19L
AVG. HEART RATE 143
MAX. HEART RATE 161
WEATHER Mostly clear night (5am)
WIND 11.2 mph →
TEMPERATURE 54°F
HUMIDITY 62%

Easy Hike:

DISTANCE 4.08 mi
DURATION 1h:37m:11s
AVG. SPEED 2.5 mph
MAX. SPEED 3.5 mph
CALORIES 605 kcal
HYDRATION 1.21L
AVG. HEART RATE 119
MAX. HEART RATE 149
WEATHER Sunny
WIND 13.7 mph →
TEMPERATURE 63°F
HUMIDITY 48%

Nutrition Time line:

5:30 am fasted Run
Meal 1 – coffee, fiber, non dairy creamer w/ high protein vegan yogurt and a banana.
10: am hiking
Foods consumed during hiking – 1 banana, 2 prunes
12:30 post hike meal – Brown rice & veggies, and protein shake.
Afternoon snack was a maple glazed pecan bar.
5 pm my last meal was Black eye peas & brown rice.
Calories Consumed 1625
Carbs 271 (62 %)
Fat 37 (19 %)
Protein 83 (19%)

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Sun May 04, 2014 11:29 am 
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Four day hiking trip with runs.. 15 to 20 mile hiking days. Both runs were done before hiking and they only thing I really tracked. This hiking trip was just casual. So no stats. In order to track all the stats on these trips i need extra batteries & equipment and for casual hiking I don't carry that stuff. Starting Monday it becomes more training oriented. The runs however were a part of structured running plan so I did track those.

Image

Day 1 Run

DISTANCE 3.55 mi
DURATION 47m:17s
AVG. SPEED 13:19 min/mi
MAX. SPEED 10:50 min/mi
CALORIES 416 kcal
HYDRATION 0.19L

Image

AVG. HEART RATE 143
MAX. HEART RATE 161
Image
Green is the recovery period of the run and red is my my actual working sets. Ofcoarse the hope is to build some speed here.
WEATHER Mostly clear night
WIND 11.2 mph →
TEMPERATURE 54°F
HUMIDITY 62%

Image

Day 3 Run

DISTANCE 3.70 mi
DURATION 43m:58s
AVG. SPEED 11:52 min/mi
MAX. SPEED 9:00 min/mi
CALORIES 467 kcal
HYDRATION 0.14L

Image

AVG. HEART RATE 160
MAX. HEART RATE 180
Image
Green is the recovery period of the run and red is my my actual working sets. Ofcoarse the hope is to build some speed here.
WEATHER Cloudy
WIND 9.9 mph ↘
TEMPERATURE 45°F
HUMIDITY 70%

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue May 06, 2014 8:21 am 
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Manatee
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My current focus:

Nutrition Plan:
Calorie deficit cycling 500 to 1,500 calorie deficient a day.
My calories breakdown targets are 70% carbs 10% fat 20% protein and 50 g’s of fiber.
To be timed around training.
Training Goals:
For running the focus is speed. Increasing paces.
For hiking it’s to increase endurance.
For strength training it’s to continue improving back strength and pelvic stability.

Stats:

Calories Burned 2904
Calories Consumed 1465
Calorie Balance negative – 1439
Carbs 242 ( 63 %)
Fat 31 ( 18 %)
Protein 71 (19 %)
Fiber 45
Sleep 5.24 hours ( 84 % efficiency ) Something about Sunday nights.. I never sleep well.
Resting heart rate 56
Cardiac Stress Test 12%
Blood pressure 115/75 pulse 62
Fasted Blood sugar 91 *prerun

Run: This was suppose to be a threshold run. Run at 80 to 85% of my maxes in intervals but it was really more of recovery or base type run. In general just a mess. It’s all the hiking, it’s dragging my runs down. I should adapt soon though. So I’m not changing any plans.

DISTANCE 2.54 mi
DURATION 32m:49s
AVG. SPEED 12:56 min/mi
MAX. SPEED 10:16 min/mi
CALORIES 320 kcal
HYDRATION 0.31L
AVG. HEART RATE 152
MAX. HEART RATE 167
Heart rate zone Duration
1.WARM UP (114 – 126) 0m:59s
2.FAT BURNING (127 – 139) 1m:07s
3.AEROBIC (140 – 151) 11m:41s
4.ANAEROBIC (152 – 164) 15m:29s
5.MAXIMUM (165 – 178) 3m:04s
WEATHER Clear night
WIND 14.9 mph ↑
TEMPERATURE 63°F
HUMIDITY 51%

Hiking: With a full pack.

DISTANCE 5.35 mi
DURATION 2h:12m:08s
AVG. SPEED 2.4 mph
MAX. SPEED 3.6 mph
CALORIES 979 kcal
HYDRATION 2.57L
AVG. HEART RATE 130
MAX. HEART RATE 162
WEATHER Sunny
WIND 13.7 mph ↑
TEMPERATURE 73°F
HUMIDITY 46%
Notes: Hike went good, energy levels were good.

Hydration:

Started the day off fully hydrated.
8 oz prerun
16 oz between post run & hiking
38 oz in hike
8 oz post hike
24 oz through out the rest of the day.
Totals: 94 oz ( water only )

Nutrition Timing Line

Breakfast 5 am Prerun Calories Carbs Fat Protein Sodium Fiber
Coffee – Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0
Coconut Coffee Creamer, 2 tbsp 30 2 2 0 20 0
Fiber Smart – 2 TSP 10 6 0 0 0 6
Sunsweet – Prune Ones, 2 prunes 50 13 0 1 0 2

8 am Post run Pre hike
Maple & Brown Sugar Oatmeal, 1 pouch 100 18 2 3 210 3
AM 9 – 11 In hike

Green Apple – Medium Green Apple, 85 g 80 22 0 1 2 5
Sun Maid – 1 oz Box Natural California Raisins, 1 oz box 90 22 0 1 5 2


Lunch 11-1 Post hike
Silk – Pure Almond Unsweetened Vanilla, 8 ounces 30 1 3 1 170 1
Plant Fusion Protein Powder – Unflavored, 30 g 120 3 2 22 390 0
Fiber Smart – Clear Fiber, 2 TSP 10 6 0 0 0 6
Vegan baked potato soup, 1 cup 190 23 9 4 790 4
PM Snack 2-4
Yogurt w/ pea protein , 80 9 0 12 50 0
Mondelez – Honey Maid Despicable Me 2 Minion Graham Crackers, 17 Pieces 130 22 4 2 140 1
Coca Cola – Coke Zero*, 1 can – 12 fl oz (355 mL) 0 0 0 0 40 0


Dinner 5-7
Fried rice w/ tofu & 2 cups of veggies 323 51 5 21 830 9
Granola bar 90 17 3 1 80 5


Late Snack 7-9
Mondelez – Honey Maid Despicable Me 2 Minion Graham Crackers, 17 Pieces 130 22 4 2 140 1
Totals 1,465 Calories 241 Carbs 33 Fat 71 Protein 2,872 Sodium 45 Fiber

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Wed May 07, 2014 10:32 am 
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Manatee
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Posts: 301
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My current focus:

Nutrition Plan:
Calorie deficit cycling 500 to 1,500 calorie deficient a day.
My calories breakdown targets are 70% carbs 10% fat 20% protein and 50 g’s of fiber.
To be timed around training.
Training Goals:
For running the focus is speed. Increasing paces.
For hiking it’s to increase endurance.
For strength training it’s to continue improving back strength and pelvic stability.

Stats:

Calories Burned 2948
Calories Consumed 1488
Calorie Balance negative – 1460
Carbs 247 ( 66 %)
Fat 28 (17%)
Protein 68 (18 %)
Sleep 7.10 hours ( 86 % efficiency )
Resting heart rate 59
Cardiac Stress Test 12%
Blood pressure 115/75 pulse 68
Fasted Blood sugar 88
Notes: I still don’t quite have the changes in diet structure nailed in. It’s close but not quite where I want it. Mostly I just need a little less fat.

Run: This didn’t go well. I think a rest day might help. This just sucked like I didn’t already have enough to feel bad about with my running! lol, all the hiking makes it suck even worse. Just embarrassing..

Run:

DISTANCE 2.26 mi
DURATION 32m:27s
AVG. SPEED 14:21 min/mi
MAX. SPEED 12:04 min/mi
CALORIES 279 kcal
HYDRATION 0.38L
AVG. HEART RATE 141
MAX. HEART RATE 155
WEATHER Clear night
WIND 16.8 mph ↑
TEMPERATURE 66°F
HUMIDITY 77%

Hiking: No packs or weight

DISTANCE 4.82 mi
DURATION 2h:03m:59s
AVG. SPEED 2.3 mph
MAX. SPEED 3.6 mph
CALORIES 825 kcal
HYDRATION 2.41L
AVG. HEART RATE 123
MAX. HEART RATE 151
WEATHER Sunny
WIND 13.7 mph ↑
TEMPERATURE 82°F

Image

Nutrition Timing Line



Breakfast 5:30 am Prerun Calories Carbs Fat Protein Sodium Fiber

Coffee – Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0
Coconut milk creamer 2 tbsp 30 2 2 0 20 0
Fiber Smart – Clear Fiber, 2 TSP 10 6 0 0 0 6

Breakfast 7:00 am Post Run

Maple & Brown Sugar Oatmeal, 1 pouch 100 18 2 3 210 3
Yogurt w/ pea protein 100 15 0 12 65 5


Lunch 11:00 am Prehike
Fried rice w/ tofu & 2 cups of veggies 323 51 5 21 830 9


PM Snack 2-4 In hike & post hike
Nature Valley – Protein Chewy Bars – Peanut, Almond & Dark Chocolate, 1 bar (40g) 190 14 12 10 180 5 ***
Sweet Potato – Whole Baked Large Sweet Potato, 1 Large 190 37 0 4 65 6

Dinner 5-7
Vegan Mushroom & spinach pizza 470 81 7 20 730 2

Snack 7-9
Fiber One – brownie 90 18 3 1 100 5 ****

Totals 1,488 Calories 247 Carbs 28 Fat 68 protein 2,240 sodium 41 Fiber

*** I don't think either one of those are vegan, but I've been a bit lazy about grocery shopping this week and so I stole those from a kid.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Sat May 10, 2014 8:20 pm 
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Manatee
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Joined: Fri Aug 09, 2013 8:39 am
Posts: 301
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My current focus:

Nutrition Plan:
Calorie deficit cycling 500 to 1,500 calorie deficient a day.
My calories breakdown targets are 70% carbs 10% fat 20% protein and 50 g’s of fiber.
To be timed around training.
Training Goals:
For running the focus is speed. Increasing paces.
For hiking it’s to increase endurance.
For strength training it’s to continue improving back strength and pelvic stability.

I took 2 rest days..

and then.. Saturday

Easy Run:

DISTANCE 2.96 mi
DURATION 42m:57s
AVG. SPEED 14:30 min/mi
MAX. SPEED 11:36 min/mi
CALORIES 378 kcal
HYDRATION 0.22L
AVG. HEART RATE 144
MAX. HEART RATE 158
WEATHER Clear night
WIND 3.1 mph ↖
TEMPERATURE 59°F
HUMIDITY 100%

Hike: Easy

DISTANCE 4.00 mi
DURATION 1h:48m:08s
AVG. SPEED 2.2 mph
MAX. SPEED 8.6 mph
CALORIES 722 kcal
HYDRATION 0.87L
AVG. HEART RATE 124
MAX. HEART RATE 152
WEATHER Mostly cloudy
WIND 3.1 mph →
TEMPERATURE 68°F

Image

Sunday:

Run: An attempt to return to speed work. I sorta broke at the fourth red interval. I over extended and felt a sharp pain run through my lower back. So I cooled down and ended the run..

Image

DISTANCE 2.36 mi
DURATION 27m:31s
AVG. SPEED 11:38 min/mi
MAX. SPEED 9:19 min/mi
CALORIES 313 kcal
HYDRATION 0.25L
AVG. HEART RATE 168
MAX. HEART RATE 188
Heart rate zone Duration
1.WARM UP (114 – 126) 0m:13s
2.FAT BURNING (127 – 139) 0m:22s
3.AEROBIC (140 – 151) 0m:48s
4.ANAEROBIC (152 – 164) 8m:29s
5.MAXIMUM (165 – 178) 17m:27s
WEATHER Sunny
WIND 9.9 mph ↑
TEMPERATURE 61°F
HUMIDITY 100%


Hiking: Easy

DISTANCE 3.70 mi
DURATION 1h:33m:41s
AVG. SPEED 2.4 mph
MAX. SPEED 3.4 mph
CALORIES 555 kcal
HYDRATION 1.62L
AVG. HEART RATE 117
MAX. HEART RATE 135
WEATHER Sunny
WIND 11.2 mph ↑
TEMPERATURE 73°F

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Mon May 12, 2014 5:40 pm 
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Kora wrote:
I love her (Buzunesh Deba) to! Every time i see her it reminds me I'd really like some Ethiopian food. LOL :) We don't have an Ethiopian restaurant in town.

Thought you might like this, amazing to watch if you have some spare time up your sleeve :wink:



SUCH a gutsy run by her, especially as she was obviously quite sick over the last 5km or so.

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