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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu May 15, 2014 7:41 am 
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Manatee
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Mini Forklift Ⓥ wrote:
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.


She is just an amazing runner!

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu May 15, 2014 7:53 am 
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I've been on a two day camping and hiking trip so not much to post as I don't track anything unless it's a training trip. This was was just for relaxing. So all about the fun.. lol. I did bring back a few pics.

I swear from here on it's all serious training! We're going to get to work! Starting today... :zunge: yeah we've been saying that for like 2 weeks now.. and so far not a lot of serious going on. No one seams to be very focused right now.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Fri May 16, 2014 8:25 am 
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Run:
DISTANCE 3.55 mi
DURATION 46m:13s
AVG. SPEED 12:39 min/mi
MAX. SPEED 10:50 min/mi
CALORIES 427 kcal
HYDRATION 0.19L
AVG. HEART RATE 144
MAX. HEART RATE 166

Image

I made a little friend today. He fell out of the nest and had landed on his back. Poor little guy was laying on his back kicking his feet and a making a ruckus of noise. He was trying as hard as he could to turn back over and it just wasn't working.

I think he was hungry to but I don't really regurgitate food very well unless I've been eating chili fries and drinking beer all night. I thought he was to young for that experience.

Image
Hike:
DISTANCE 4.22 mi
DURATION 1h:57m:11s
AVG. SPEED 2.2 mph
MAX. SPEED 3.5 mph
CALORIES 544 kcal
HYDRATION 0.47L
AVG. HEART RATE 105
MAX. HEART RATE 147
WEATHER Mostly cloudy
WIND 0.0 mph ↓
TEMPERATURE 55°F

I'm keep tracking pretty lax till Monday.. There's really no reason to track calories, or other stats every single day.

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*Hopefully the pics will adjust to the correct size soon. lol

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Sun May 18, 2014 12:10 pm 
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Hiking:

DISTANCE 4.17 mi
DURATION 1h:45m:22s
AVG. SPEED 2.4 mph
MAX. SPEED 4.4 mph
CALORIES 1134 kcal
HYDRATION 1.65L
WEATHER Mostly sunny
WIND 6.8 mph ↖
TEMPERATURE 68°F
HUMIDITY 55%

Easy day...

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Sun May 18, 2014 12:50 pm 
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A little updating.. Basically I've been reassessing and changing goals again. I've jumped around a lot the last year trying to figure out and do what I could with the back injury. Then I had that last surgery and it through things way off again. I was told that I wouldn't be able to any expedition training, because of the heavy packs with hiking, cycling ect.. for at least a year. So I started looking for other ways to fill that time. Like the marathon training. But my back has actually been healing much faster then excepted. I've cleared to train with packs so basically everything has changed. I've been testing things out with relaxed hikes. Sometimes 2 days at a time and everything seams to be good so I'm preparing to move forward with actually training and goals oriented to expeditions again.

Now I do still have to work on strengthening my back, I also have some pelvic tilting issues when extends from muscle weakness related to my past back problems. I aslo still have some minor problems with my knee and I have a stress fracture in my left foot. It would be better to let the stress fracture heal before starting this type of training but that's not an option so I'll just have to deal with it. Unfortunately this type of training is primarily done in the summer months and in order to be prepared with my group I have to start now or wait another year. A years a long time.. as long as I'm allowed I'm going to do everything I can to make this work.

I also still have the muscle tightness that's interfering with my running so much. Running isn't 100 percent necessary for an expedition but being I'm a photographer it helps. So as not to slow the whole group down every time I need to take pictures. It also helps because if I'm in a good running position or "viewed in the right way" racing can help bring in sponsorship that helps pay for gear and expenses.

On and by the way our long term planned expedition is into the bordering lands of Mexico and that's next summer. We're hoping to have about 4 to 6 weeks set aside for this trip. There are few smaller trips planned between now and then though.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Sun May 18, 2014 1:31 pm 
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Running:

DISTANCE 2.07 mi
DURATION 28m:46s
AVG. SPEED 13:55 min/mi
MAX. SPEED 11:31 min/mi
CALORIES 241 kcal
HYDRATION 0.08L
AVG. HEART RATE 140
MAX. HEART RATE 153
WEATHER Sunny
WIND 9.9 mph ↓
TEMPERATURE 50°F
HUMIDITY 87%
Image
Hiking:

DISTANCE 7.76 mi
DURATION 3h:20m:01s
AVG. SPEED 2.3 mph
MAX. SPEED 4.8 mph
CALORIES 929 kcal
HYDRATION 1.92L
AVG. HEART RATE 105
MAX. HEART RATE 129
WEATHER Cloudy
WIND 6.8 mph ↙
TEMPERATURE 55°F
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Walking: Because it takes to much time to drive to the hiking trail on multi hike days. So I settle for walking.

DISTANCE 4.47 mi
DURATION 1h:38m:53s
AVG. SPEED 2.7 mph
MAX. SPEED 12.2 mph
CALORIES 585 kcal
HYDRATION 0.59L
WEATHER Mostly sunny
WIND 12.4 mph ←
TEMPERATURE 72°F
HUMIDITY 55%

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue May 20, 2014 1:01 pm 
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Well honestly running was a bit of fail today. I’m so tight, it’s almost impossible to change paces mid run. Which of coarse makes the intervals impossible. The blocks on the left are my recovery periods and the red should have been done at 80% of max heart rate. As you can see that didn’t work out.

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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 3524
Calories Consumed 1320
Calorie Balance negative – 2205


Sleep 6:45 ( 84% efficiency )
Resting heart rate 57
Blood pressure 115/ 75 pulse 62
Fasted Blood sugar 101


Image

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Monday Nutrition Calories – Carbs – Fat – protein – sodium – fiber

Meal 1 / 5 am -7 am

Coffee, soy creamer, fiber 42 9 0 0 5 6
Meal 2 / 8 am -10 am

Protein shake, (vegan)Almond milk, green appleFruit (in hike) 340 58 5 25 562 15

Meal 3 / 11 am – 1 pm

Nothing..

Meal 4 / 2 pm – 4 pm

Fried rice, tofu, lots of veggies 573 90 14 23 1,020 10
meal 5 / 5 pm – 7 pm

Flat bread pizza lots of veggies, almond cheese 365 24 15 42 543 8
Notes: Not a bad day but I under ate. Mostly because I was tired post hike.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu May 22, 2014 2:27 pm 
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I had a relaxed recovery day planned..

Run: Recovery

DISTANCE 2.03 mi
DURATION 30m:00s
AVG. SPEED 14:45 min/mi
MAX. SPEED 12:30 min/mi
CALORIES 243 kcal
HYDRATION 0.15L
AVG. HEART RATE 137
MAX. HEART RATE 157
WEATHER Mostly sunny
WIND 18.0 mph ↑
TEMPERATURE 66°F
HUMIDITY 82%

Image

Hiking: Well I had an easy hike planned and then like a mile into my hike I ran into a massive swarm of angry bees! OMG, That is never a good start to a hike! Seriously if you get nervous or panick at the sight of bee swarms DO NOT STOP and take pics! I wasn’t afraid of them so I knew if I didn’t get to close I was ok. Bees will know if your afraid.



I was feeling a bit dead already so I kinda of thought FUCKKK this.. I turned my ass around and hike right back out! Found myself a breakfast and beer and chilled the rest of the morning!.



There’s really not much you can do to protect your self from a massive swarm of angry bees. So I suggest if you run into them run the fuck away! Quietly .. but get away from them! If they attack all you can do is cover your face with a shirt and run. Don’t jump into water! They will wait till you come up for air and then attack!. Don’t scream or swat at them! Just run away.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu May 22, 2014 2:57 pm 
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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Fri May 23, 2014 8:25 am 
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I have a teenage son who has all year seasonal allergies and lately he's been very sick. He's on the verge of being hospitalized if he doesn't get better soon. His health has been deteriorating for almost a year now. Right now he has a sever infection in his sinus, ears, throat and lungs. We already knew he had severe seasonal allergies but we started doing allergies testing because he was sick all the time despite medical treatment for his allergies. We learned just yesterday that he's also allergic to wheat, corn and peanuts!

So we have a lot of dietary changes to make in our house! Corn and wheat/gluten it's in damn near everything! So this will definitely be challenging!

(EDIT IN-) So apparently I have the same food allergies just on a much smaller scale. I got tested after him because we have some of the same symptoms, like we both suffer stomach problems things like that. His are severe though where mine are mostly annoying. I had like a class one and his were a class 3 to 5.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue May 27, 2014 12:38 pm 
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I took the last three days off because my son is sick and I wanted to be around. He developed an infection in his ears, throat, sinuses and lungs probably as a result of the chronic allergy problems he's been having. Hopefully identifying the food allergies and eliminating those are going to help. He's been wheat, corn and peanut free for a few days now and we've already seen a some improvement.

I finally went for a run yesterday but that's all I did. Since he is improving I will start easing back into training over the next few days.

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my instatracking..

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue May 27, 2014 12:42 pm 
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I love your journal, you take such great pics of wild life! Also that video MF posted of the NYC marathon was awesome.


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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue May 27, 2014 2:20 pm 
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I forgot a day.. LOL this is from the 22..

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Running : vo2w1w1

DISTANCE 3.61 mi
DURATION 45m:58s
AVG. SPEED 12:43 min/mi
MAX. SPEED 9:01 min/mi
CALORIES 446 kcal
HYDRATION 0.63L
AVG. HEART RATE 152
MAX. HEART RATE 169
WEATHER Mostly clear night
WIND 8.1 mph ↑
TEMPERATURE 66°F
HUMIDITY 81%

Hiking:

DISTANCE 5.17 mi
DURATION 2h:12m:09s
AVG. SPEED 2.3 mph
MAX. SPEED 3.7 mph
CALORIES 774 kcal
HYDRATION 2.49L
AVG. HEART RATE 116
MAX. HEART RATE 145
WEATHER Sunny
WIND 11.2 mph ↑
TEMPERATURE 77°F
HUMIDITY 69%

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu May 29, 2014 1:25 pm 
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Current focus:

Nutrition Plan: Also going corn, wheat, gluten and peanut free.
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:
Resting heart rate 49
Cardiac Stress Test 8%
Blood pressure 109/70 pulse 88
Fasted Blood sugar 96

Image

AC Run:

DISTANCE 2.95 mi
DURATION 35m:59s
AVG. SPEED 12:13 min/mi
MAX. SPEED 8:28 min/mi
CALORIES 391 kcal
HYDRATION 0.30L
My intervals:
Image
AVG. HEART RATE 163
MAX. HEART RATE 180
Heart rate zone Duration
1.WARM UP (114 – 126) 0m:21s
2.FAT BURNING (127 – 139) 1m:09s
3.AEROBIC (140 – 151) 4m:02s
4.ANAEROBIC (152 – 164) 11m:50s
5.MAXIMUM (165 – 178) 18m:17s
WEATHER Fog
WIND 4.3 mph ↘
TEMPERATURE 61°F
HUMIDITY 100%
Weightlifting: Leg day.. a little short as I’m still having knee problems and I haven’t lifted in a few weeks.

Single Leg squats 4×5 ES @ 20-30-40-50 2×3 ES @ 60-70-80
Leg Press 5×10 @ 140-160-180-200-220
Single leg ext. 3×10 ES @ 20
Rowing: This is my first time rowing since my back injury so it’s been a while…

DURATION 30m:27s
CALORIES 247 kcal
HYDRATION 0.05L
AVG. HEART RATE 137
MAX. HEART RATE 146
METERS 5071

Image

Nutrition – Corn, wheat, gluten and peanut free to the best of knowledge! Vegan.

Breakfast 5 – 7 Calories Carbs Fat Protein Sodium Fiber

So Delicious Dairy Free Coconut Milk Creamer – Coffee Creamer, 3 Tbsp 30 3 0 0 0 0
- Clear Fiber, 2 TSP 10 6 0 0 0 6
Coffee – Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0
Sunsweet – Prune Ones, 2 prunes 50 13 0 1 0 2
Plant Fusion Protein Powder – Unflavored, 30 g 120 3 2 22 390 0
So Delicious – Unsweetened Cocunut Milk, 1 cup 45 2 0 0 15 1
- Frozen Strawberries , 0.5 Cup 25 6 0 1 0 2
Dasani – Purified Drinking Water, 25.35 oz

AM Snack 8 – 10

Glaceau – Smart Water (23.7 Fl oz), 1 container (24 fl oz ea.) 0 0 0 0 0 0
Stonyfield – Osoy Organic Soy Yogurt Peach, 4 oz 100 15 2 5 25 1

Lunch 11-1 Estimate only

Applebees – Strawberry Avacado Salad, (without their dressing. 360 29 20 18 765 9

PM Snack 2-4

Mom’s Best Naturals – Crispy Cocoa Rice Cereal (Corrected), 3/4 cup 120 26 1 1 150 0
So Delicious – Unsweetened Cocunut Milk, 1 cup 45 2 0 0 15 1

Dinner 5-7

Dole – Bananas, 1 banana 100 27 0 1 1 3
Glaceau – Smart Water (23.7 Fl oz), 1 container (24 fl oz ea.) 0 0 0 0 0 0
Sprouts – Extra Firm Tofu, 1/2 block (85 grams) 180 2 10 20 40 2
Broccoli an red peppers 60 12 0 3 60 6
Kung Pao Sauce, 2 Tbsp homemade 25 6 0 0 640 0

Late Snack 7-9
Outshine – Strawberry Popsicle, 1 Popsicle 70 17 0 0 0 1
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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Mon Jun 02, 2014 9:03 am 
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Current focus:

Nutrition Plan: Also going corn, wheat, gluten and peanut free.
Calorie deficit cycling 500 to 1,500 calorie deficient a day for weight loss.
My calorie breakdown target is 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.



Image

Notes: Recovery my ass.. That was the hardest run Ive ever done at such a slow pace! Yesterday was my first leg training day in several weeks and my rowing session in over a year and I ran intervals yesterday. So today I have jello legs that feel like someone attached electric shock therapy to.

Image

Rowing Notes: Lifting post rowing 3×10 exercise to compliment the rowing.

Weightlifting: Upper body -

Iso Vertical Bench - 3×10 @ 35-50-35
Iso Shoulder Press – 3×10 @ 40-60-40
Decline Bench – 3×10 @ 40-60-40
Overhead press – 3×10 @ 35
Face Pulls – 3×10 @ #20

Image

Some of my apps glitched yesterday and they didn’t sync correctly. That why’s there is a band aid over the numbers. lol

Totals 1,170 182 20 61 1,367 30
Calories Carbs Fat Protein Sodium Fiber


Nutrition – Vegan, corn, wheat,gluten & peanut free to the best of my knowledge.

Breakfast 5 – 7 Calories Carbs Fat Protein Sodium Fiber

So Delicious Dairy Free Coconut Milk Creamer – Coffee Creamer, 3 Tbsp 30 3 0 0 0 0
Fiber Smart – Clear Fiber, 2 TSP 10 6 0 0 0 6
Coffee – Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0
Dasani – Purified Drinking Water, 25.35 oz 0 0 0 0 0 0

AM Snack 8 – 10

Frozen Strawberries , 0.5 Cup 25 6 0 1 0 2
So Delicious – Unsweetened Cocunut Milk, 1 cup 45 2 0 0 15 1
Plant Fusion Protein Powder – Unflavored, 30 g 120 3 2 22 390 0
Sunsweet – Individual Prunes, 3 prunes 40g 50 13 0 1 0 2
Glaceau – Smart Water (23.7 Fl oz), 1 container (24 fl oz ea.) 0 0 0 0 0 0
Lunch 11-1
Stonyfield – Organic Greek Yogurt Plain, 1 Cup 80 6 0 15 60 0
- Water, 16 oz. 0 0 0 0 0 0
, 1 medium banana 105 27 0 1 1 3

PM Snack 2-4

Cape Cod Kettle Cooked Potato Chips – 40% Less Fat Aged White Cheddar and Sour Cream, 1 oz – 18 chips (These aren’t vegan but I didn’t realize till after I ate them.) 140 18 6 3 150 1
Cabbage Soup – Soup, 1 cups 73 10 1 2 241 3
Popsicle – Sugar Free Tropicals, 1 piece 15 4 0 0 0 0

Dinner 5-7

Vegan - Sour Cream 2 Tbsp (30g) 40 2 3 2 25 0
Steamed Brown Rice , 5.5 oz. w. cajun seasoning & herbs 170 37 2 4 0 3
Green Onion Raw (Whole), 1 medium (15 g) 5 1 0 0 2 0
- Yellow Onion Diced, 1/4 Cup 17 4 0 0 1 1
Red Bell Pepper, 0.25 large 13 2 0 0 2 1
Best Choice – Black Beans, (rinsed) , 1/2 cup 110 23 0 8 430 7
Coconut milk- Vanilla Ice Cream (1.5qt), 1/2 cup (65g) 120 15 6 2 45 0
Glaceau – Smart Water 1 container (24 fl oz ea.

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