Friday, March 3
Meal #1: Green Smoothie - Butter lettuce, Kale, Collards, Mache; 4 Strawberries, lemon; 1 TB Maca; Stevia; 1 TB Flax seeds; 1/2 tsp borage oil
Meal #2: 1 Head Butter lettuce, 2 pckgs Romaine salad, 1 pckg microgreens; tomato; mushrooms; onion; cucumber; red and orange bell peppers; homemade Pecan dressing
Meal #3: Fruit Meal, Apples
Notes: Normally, my day off is Sunday; but this interval workout I'm doing has made me so sore that I need to rest. I took today off. I tried to do biceps, but couldn't even lift my intended 5 sets of 16 @ 15#
Saturday, March 4
5 Tibetan Rites (keep forgetting to log this; I do them every a.m.)
6-mile run (continual fartleks), a.m.
30-minute cycle, interval, p.m.
Meal #1: Green Smoothie, 60 oz: Kale, Butter lettuce, Mache, Bok Choy; Meyer lemons; stevia; 1 TB Maca; 1 TB Flax seeds; 1/2 tsp Borage oil.
Meal #2: 2 bags romaine salad, 2 heads butter lettuce, 1 pckg Micro-Greens; ground broccoli; onions; mushrooms; tomatoes; cucumbers; homemade, whole coconut dressing
Meal #4: Cauliflower; Dandelion-Leek Miso sauce
Notes: Another gorgeous, Los Angeles Saturday morning -- just had to seize it and go for a run. I probably shouldn't have, since I'm still pretty stiff in the legs; but stretching before (which I never do; only stretch after) helped in this case.
I did my normal fartleks today instead of the intense variation above, but did do them throughout the run instead of a set number of sets to and fro.
They were varied -- some were 60-second bursts, others were 90-second with varying times in between as well. pretty much unstructured
I'm discovering it's my breathing which may be contributing to slower max. output (in addition to this being a new routine, going from acclimated 10-mile runs to short all-out runs and being wiped out). Today I was only able to muster @ 75% max. output, then down to 60% on my way back, even after my second wind.
Probably should have just done a straight 6-mile run...easy...will do that 'morrow. I'm not used to the harder breathing from the *frequent* running bursts; have to learn to work more efficiently with that. It's good news all around, though, so far; feeling good.
Sunday, March 5
5 Tibetan Rites
25-minute cycle, interval
Meal #1: Green Smoothie - Butter lettuce, Kale, Mache; pineapple + skin; stevia; Maca; 1 TB Flax seeds, 1/2 tsp Borage oil.
Meal #2: 1 head butter lettuce, 2 bags of Romaine, 1 pckg Micro-Greens; onions; mushrooms; tomato; zucchini; broccoli; homemade Hemp dressing
Meal #3: Cauliflower; Chickpea Miso Sauce
- Raw Rice Protein
Notes: The 25-minute cycle was intense. Five-minute warm up, the went up 3 levels of intensity for 1-minute
intervals, back down; did this for 15 minutes. Five minutes, I did up 3 for 1 minute, then down two. All kept at
between 85 and 105. Not bad...
Killer breathing; sore.
Was planning on a 15-or 20-minute p.m. cycle, but couldn't handle it
Must do quality arm work tomorrow.
Monday, March 6
5 sets of 16 @ 15#, a.m.
Meal #1: Green Smoothie - Kale, Bok Choy, Green Leaf, Mache; Meyer Lemons ( ); stevia; 1 TB Maca; 1 TB Flax Seeds, 1/2 tsp Borage Oil
Meal #2: 2 bags of Romaine, Butter lettuce, Micro-Greens; Broccoli; mushrooms; Bell Peppers; Cucumber; Onions; homemade Pistachio dressing
Meal #3: Cantaloupe melons
Notes: Did the biceps before I ran, even though DayWalker suggests in one of his posts not to (can't find it now!); however, I would like to start doing another set in the evenings -- splits. If not, then I'll take DayWalker's suggestion and work with weights once, keeping it separate from cardio.
Run was fantastic. I had an excellent pace going the whole way -- fartleks always have this effect on me - - and even did some fartleks on the way home, which I did not intend.
Had more energy to spare
Tuesday, March 7