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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu Mar 13, 2014 3:36 pm 
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Great to see you back, hope you are recovering and healing fast?

I enjoy reading about your running and looking through the beautiful photos that you post MF.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu Mar 13, 2014 5:29 pm 
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Mini Forklift Ⓥ wrote:
Great to see you back, hope you are recovering and healing fast?

I enjoy reading about your running and looking through the beautiful photos that you post MF.


Thanks. God willing that will be last major set back! I'm healing up pretty good. Yesterday was the first 10 miler that went well enough I can move forward with training. The first two attempts set me back.. so I'm taking that as a positive sign and it was the agreed upon marker for transitioning from rehab work to actual training.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Fri Mar 14, 2014 2:12 pm 
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If you are back out there running 10 miles then I would say that you are well on your way to recovery. Keep at it, look forward to seeing how you go from here. Do you have any races that you are thinking of doing?

Enjoy your weekend MF.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Fri Mar 14, 2014 7:10 pm 
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Mini Forklift Ⓥ wrote:
If you are back out there running 10 miles then I would say that you are well on your way to recovery. Keep at it, look forward to seeing how you go from here. Do you have any races that you are thinking of doing?

Enjoy your weekend MF.


I do yes. I have a half marathon in April, depending on how things go I would like to try a full marathon in June and then another in August. If that goes well I will stay at the marathon level through the fall and winter and work more on speed then distance. Then come spring of next year I'll start building mileage again. I'd like to be able to run a decent paced ultra after 2 years of solid training.

Of coarse it all hinges on staying healthy and how well my back can take that kind of miles. I'm pretty confidante in how I'm feeling right now that I can do it.

I saw your update.. it's a very nice article. How's the heart doing? I'll have to go track your journal down and catch up. :)

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Sat Mar 15, 2014 10:52 am 
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Immediate Goals for Week 1 of 25 week training cycle.

Stick with the (training) running plan. No extra miles. Focus on the two long runs everything else is recovery.
Balance calorie and energy expenditure, with a daily deficit of 1,000 calories.
50 g’s fiber
Sodium at or around 1,500
Supplements:

Mulit vit
Kyolic
Caffeine
Apple cider vinegar
green tea
Stats:

Calories Burned: 2512
Calories Consumed: 1354
Calorie Balance: negative - 1258
Sleep: 5:28 hours *def could have used more of that!
Training Time 1.40 hours
Fasted Blood sugar 114 *IDK WTF that’s about..
Blood pressure 119/93 *or that .. Pulse 71
Resting heart rate 58
Cardiac Stress test 2%
Recovery: Easy day so nothing needed. Moods: Bored Notes: None

Nutrition:

Calories 1354
Fat 56
Carbs 130
Protein 81
Fiber 40
Sodium 1848
Hydration Intake Totals: 48 oz

Image
5 am: Run: Easy run, easy pace..( the difference in paces is because I stopped without pausing the timer.)

DISTANCE 4.00 mi
DURATION 50m:10s
AVG. SPEED 12:32 min/mi
MAX. SPEED 10:53 min/mi
CALORIES 520 kcal
HYDRATION 0.15L
AVG. HEART RATE 150
MAX. HEART RATE 168
WEATHER Cloudy
WIND 7.5 mph ↑
TEMPERATURE 50°F
HUMIDITY 49%
Run Notes: This wasn’t as easy a run as I would have liked it to be. lol, I wasn’t fully recovered from the 10 miler the other day. So it was a bit tight and strained but that’s ok.

10: am – Yoga: 45 minutes focus on flexibility.

Image Green tea with lime slices, ginger and lavender buds.

Meal 1 5am – 7 Am Calories Carbs Fat Protein Sodium Fiber
Silk – Almond Milk, Protein + Fiber (5g Protein, 1 cup 90 10 3 5 160 5
Coffee – Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0
Totals: 92 10 3 5 165 5

Meal 2 8 Am – 10
Good Karma – No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0
Nutrasumma – Pea Protein Isolate, 1 scoop 80 0 0 20 350 0
- Frozen Blueberries, 0.5 cup (140g) 35 9 0 0 0 2
Fiber Smart – Clear Fiber, 2 TSP 10 6 0 0 0 6
Totals: 150 16 3 20 430 8

Meal 3 11 Am – 1pm
Fresh Express – Green Shredded Cabbage (for Cole Slaw), 1.5 cup 25 3 0 1 15 2
Cabbage – Purple Cabbage – Shredded, Raw, 1 cup 17 4 0 1 13 2
Dole – Shredded Carrots, 3 ounces/85 grams 35 8 0 1 60 2
Kikkoman – Rice Vinegar, 1 tbsp 0 0 0 0 0 0
All Whites – 100% Liquid Egg Whites, 184 g 100 0 0 20 300 0
Wholly Guacamole – Classic Guacamole Snack Packs, 57 g 100 5 9 1 170 3
Totals: 277 20 9 24 558 9

Meal 4 2pm – 4 Pm
Bob’s Red Mill – Gluten Free Whole Grain Steel Cut Oats, 1/4 cup dry (44g) 170 29 3 7 0 5
Whole Foods 365 Organic – 100% Pure Pumpkin, 1/4 c 25 6 0 1 5 2
Whole Foods – Pecan Pieces (Raw), 0.25 oz (19 halves) 50 1 5 1 0 1
Totals: 245 36 8 9 5 8

Meal 5 5pm – 7pm
Yogi – Green Tea Blueberry Slim Life, 1 bag 0 0 0 0 0 0
La Tiara – Taco Shells, 2 taco shell 80 8 4 0 0 0
- Guacamole, 1 Container 100 5 9 1 170 3
Peanut Butter – Smooth Unsweetened, 2 T. 190 6 16 8 120 2
Totals: 370 19 29 9 290 5

Meal 6 7pm – 9pm
Roasted - Garbanzo Beans, 1 cup 220 30 5 14 400 6
Totals: 220 30 5 14 400 6
Totals 1,354 131 57 81 1,848 41


Image
Roasted garbanzo beans, rinsed, dryed and baked at 325 for like an hour. Seasoned with smoked maple bbq. I actually made these for the drive to TX I have coming up, but they were so good like everyone in the house ate them. Seriously they were gone 15 minutes after they came out the oven. Which is annoying because everyone in my house makes fun of me for turning to a vegan diet yet they all eat my food! LOL it's a good thing they don't want or like vegan food because then I would never get anything to eat!

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Sun Mar 16, 2014 12:22 pm 
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Immediate Goals: Week 1 of 25 Training Cycle.

Stick with the (training) running plan. No extra miles. Focus on the two long runs everything else is recovery.
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
Lose 2 lbs

Supplements:

Mulit vit
Kyolic
Co q10
Caffeine
Apple cider vinegar
green tea
Stats:

Calories Burned: 3330
Calories Consumed: 1241
Calorie Balance: negative – 2089 *Which is to large of a deficit.
Sleep 7:05 hours
Training Time 2:45 hours
Fasted Blood sugar 96 * looking better
Blood pressure 107/ 99 Pulse 71
Resting heart rate 56
Cardiac Stress test 3%(low) post run – 91%(high) post run - 58% one hour post run – 28% two hours post run – 1% 3 hours post run.

Moods: A little unbalanced. The ten mile marker is still very stressful for me.. my moods range from nervous & anxious to worrying to energetic, hyper, excited and generally back to tired and a little concerned and very horny cause between the running the mood swings and hormones that’s a lot to deal with. Sex is a good outlet.. but damn that’s a lot of mental un-stability for a partner to deal with! Anyone I date should get a medal! Endurance athletes all seam to be a little crazy, but broken and mending endurance athletes, we be tend to be off our rocker type psychopaths with necrotic tendencies that makes us want to be God’s so we can control the universe, and a little angry. Or maybe that’s just me and the rest of them are perfectly nice sane people.

Nutrition: Note about dietary plan. It is set up so that I lose 2lbs a week but no more because more then that would hinder my recovery ability. So it is important not to have to large of a calorie deficit.. like I do today.

Calories 1241
Fat 42 30%
Carbs 168 52%
Protein 59 18% *as you can see I’m falling way low on protein
Fiber 34
Sodium 1308
Hydration about 80 oz
Run Hydration: I did stick to the plan today. 16 oz pre run, 8 oz in run, 16 oz post run + 16 oz 1 hour later.

Image

6am Long Run w/ a few hill repeats added in the middle.

DISTANCE 10.01 mi
DURATION 2h:09m:01s
AVG. SPEED 12:15 min/mi
MAX. SPEED 10:41 min/mi
CALORIES 1280 kcal
HYDRATION 0.53L

AVG. HEART RATE 153
MAX. HEART RATE 175

Heart rate zone Duration
1.WARM UP (114 – 126) 2m:45s
2.FAT BURNING (127 – 139) 5m:21s
3.AEROBIC (140 – 151) 29m:51s
4.ANAEROBIC (152 – 164) 1h:21m:35s
5.MAXIMUM (165 – 178) 9m:24s

MIN. ALTITUDE 1020 ft
MAX. ALTITUDE 1142 ft
TOTAL ASCENT 646 ft
TOTAL DESCENT 679 ft
WEATHER Mostly clear night/partly clouding morning
WIND 4.3 mph ↖
TEMPERATURE 52°F
HUMIDITY 100%
Long Runs post UA results: Everything was good, there was trace amounts of keytones & proteins but that’s fine. Hydration was good.

Run Notes: I thought today’s run went very well. That damn pace is a serious point of contentment for me right now. You will notice slight differences in the paces in the pic and what I post that’s again because I don’t have auto pause on so when I stop to take pics, or stretch or whatever the timer doesn’t stop so I’m questimating and subtracting those times. I had to stop 3 times today for brief stretching periods. toward the beginning of my run my right calf was tightening up and I was trying to prevent it from cramping. Other then that and the last 1/2 mile I felt really good on this run. The last half mile my back began to cramp so that was a bit rough but it felt good until that point.

Post Run recovery: The back cramping is a problem once it tightens it can be very painful and probably not even safe to stretch. One of things I find that helps with this is to immediately get into a hot shower post run. The hot water helps to relax the cramping and keeps the muscle warm for stretching. Yes I stretch in the shower, very carefully. The nerves in my lower back along with the muscles are still very sensitive and they get inflamed easily. So once I’ve relaxed the muscles and stretched them out I will then follow that up with a contrasting shower directed at the lower back. A hand held shower head with a massage setting helps a lot with this. For my purposes I find a ratio of 1:1.30 (one minute cold followed by 1.30 minutes) to be the most effective. How many times I cycle through that generally depends on how I feel.

I’m also having to ice the right knee today as it’s a little swollen with minor pain when I move it. That’s a common problem for me right now. I’ll be working on that.

I also had a 30 minute stretching session late in the day to relax and stretch out the back muscles.

Image

Meal 1 5am – 7 Am Pre run Calories Carbs Fat Protein Sodium Fiber
- Almond Milk, Protein + Fiber (5g Protein, 0.5 cup 45 5 1 3 80 3
Coffee – Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0
- Date Nut Coconut Roll, 1 piece 100 23 1 1 0 3
Totals: 147 28 2 4 85 6

Meal 2 8 Am – 10 Post run
- No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0
Nutrasumma – Pea Protein Isolate, 1 scoop 80 0 0 20 350 0
- Clear Fiber, 2 TSP 10 6 0 0 0 6
- Medium Green Apple, 154 g 80 22 0 1 2 5
Frozen Tropical Fruit Mix-pinaeapple, Mango, Strawberries & Papaya, 0.5 cup 35 9 0 1 0 1
- Green Tea Super Fruit, 1 tea bag 0 0 0 0 0 0
- Lime Slice or Wedge, 2 slice or wedge 4 0 0 0 0 0
Ginger root – Raw, 0.5 tsp 1 0 0 0 0 0
Totals: 235 38 3 22 432 12

Meal 3 11 Am – 1pm
- Garbanzo Beans, 1 cup 220 30 5 14 400 6
- Brown Fried Rice, 2.75 oz. 85 19 2 2 0 2
- Pignoli Pine Nuts, 1 T. 53 0 5 1 0 0
Spinach – Raw, 1 cup 7 1 0 1 24 1
Totals: 365 50 12 18 424 9

Meal 4 2pm – 4 Pm
- Stash-Ginger Peach With Matcha Green Tea, 1 -0 oz cup 0 0 0 0 0 0
Braggs – Organic Apple Cider Vinegar, 1 tbsp 15 ml 0 0 0 0 0 0
- Cherry Pistachio Multigrain Fruit & Nut Bar, 1 Bar (38g) 170 24 7 4 85 2
Totals: 170 24 7 4 85 2

Meal 5 5pm – 7pm
Cauliflower Florets – , 170 g 50 8 0 2 50 2
- Pepper Stir-Fry With Sliced Green, Red & Yellow Bell Peppers and White Onions, 1 cup (84g) 25 5 0 1 10 1
Mushrooms – Raw, 1 cup, pieces or slices 15 2 0 2 3 1
- No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0
- Chopped Ginger , 1 tsp 15 3 0 0 0 0
- Minced Garlic, 1 tsp (5g) 5 1 0 0 0 0
- Green Tea Super Fruit, 1 tea bag 0 0 0 0 0 0
Braggs – Organic Apple Cider Vinegar, 1 tbsp 15 ml 0 0 0 0 0 0
Totals: 135 20 3 5 143 4

Meal 6 7pm – 9pm
- Natural Peanut Butter – Rich Roast Chunky, 2 tbsp 190 8 16 7 140 2
Totals: 190 8 16 7 140 2

Diet Notes: This an area I really need to work on. I’m not doing a very good job at balancing my calories right now. Days like today when I need to be more calories, I’m eating less. The day after my long runs when I need less calories I’m eating to many because I under ate the day before and then I’m starving all day the next day! I’m not hitting my dietary goals at all. So I will try and improve on this.

Totals 1,242 168 43 60 1,309 35

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue Mar 18, 2014 7:15 pm 
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My first day back in the gym since the surgery and I was super excited to see I wasn't starting over in the muscle strength and endurance department. Over all this was a great lifting session.

Also a quick over view of my week so you can see where my rest days are.

Week 1 at glance:

Day 1 – 4.86 mile run
Day 2 – rest day
Day 3 – 10.00 mile run
Day 4 – rest day
Day 5 – 4.00 mile run
Day 6 – 10.00 mile with hill repeats
Day 7 – rest day
Total miles: 28.86
Immediate Goals: Week 2 of 25

Reintroduce weight training.
Stick with the (training) running plan. No extra miles.
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

Supplements:

Mulit vit
Kyolic
Co q10
Caffeine
Apple cider vinegar
green tea
Stats:

Calories Burned: 3188
Calories Consumed: 1485
Calorie Balance: negative – 1703
Sleep 5:20 hours
Training Time 3.00 hours
Fasted Blood sugar 97
Blood pressure 102/74 Pulse 67 *BP is improving
Resting heart rate 54
Cardiac Stress test 1%

Nutrition:

Calories 1485
Fat 50 30%
Carbs 175 46%
Protein 93 24%
Fiber 47

Run – Recovery=easy

DISTANCE 3.17 mi
DURATION 43m:46s
AVG. SPEED 13:48 min/mi
MAX. SPEED 8:50 min/mi
CALORIES 397 kcal
HYDRATION 0.12L
AVG. HEART RATE 145
MAX. HEART RATE 158
MIN. ALTITUDE 1037 ft
MAX. ALTITUDE 1312 ft
TOTAL ASCENT 427 ft
TOTAL DESCENT 404 ft
WEATHER CLEAR
WIND 0.0 mph ↓
TEMPERATURE 28°F
HUMIDITY 92%

Run Notes: This pace was slower then I would have liked. I couldn’t get my knee to open up on this run. It was so tight, I could feel the muscles behind my knee pulling and tightening the hams, the glutes and up into my lower back. Like a domino effect. Not good, but not real serious either. It probably came from the fact that I let the stiffen up yesterday. I spent all day yesterday sleeping and reading. When I should have at least walked to aid recovery from my ten mile run Saturday. My bad..

Hike: easy

DISTANCE 1.83 mi
DURATION 38m:49s
MIN. ALTITUDE 1086 ft
MAX. ALTITUDE 1142 ft
TOTAL ASCENT 75 ft
TOTAL DESCENT 43 ft
WEATHER Mostly sunny
WIND 11.2 mph ↑
TEMPERATURE 52°F
HUMIDITY 46%

Weight Training: DURATION 55m:00s sets x reps @ weights

Hammer Shoulder press
2×10 @ 20-20
2×8 @ 30-30
1×5 @ 50-50
1×3 @ 60-60
2×1 @ 70-70
1×1 @ 80-80

Nautalis Overhead press
2×10 @ 35
2×8 @ 35
2×6 @ 35

Nautalis Incline Press
1×5 @ 50
1×3 @ 65
1×5 @ 55

Vertical Chest Press p. (position=alternating hand positions from close to wide)
1×10 @ 35 p 1 / 1×10 @ 35 p. 2
1×8 @ 45 p.1 / 1×8 @ 45 p.2
1×6 @ 55 p.1 / 1×6 @ 55 p.2
1×6 @ 65 p.1 / 1×6 @ 65 p.2
1×3 @ 75 p.1 / 1×3 @ 75 p.2

Hammer Decline Press
4×5 @ 40

Hammer Front Pulldowns
1×10 @ 40
1×10 @ 60
1×10 @ 80
1×5 @ 100
1×5 @120
1×2 @ 140

Hammer Rows
1×8 @ 60
1×8 @ 80
1×8 @ 100

Hammer High rows
1×8 @ 60
1×8 @ 80
1×8 @ 100

Plate Grip Shrugs
3×10 w/ 45-45

Notes: Good to see I’m not starting over completely in the strength and endurance department.

Rehab / Plantar Fiasciitis

Calf Stretch – Hold 10 seconds repeat 10 times on each side.
Plantar fascia stretch – Hold for 5 seconds and repeat on each side for 2 sets of 10 times.
Heel Raises – Hold for 5 seconds repeat for 2 sets of 10.
Toe Raises – Hold for 5 seconds repeat for 2 sets of 10.
Ankle pumps – Repeat for 2 sets of 10.
Towel Curls – Repeat for 2 sets of 10.
Resisted Dorsiflexion – Repeat for 2 sets of 10 reps.
Marble pick up – 20 marbles for each foot.
Leg Balance – Hold for 5 seconds repeat for 2 sets of 10.
Leg Balance 2 – 10 times on each side.

Image

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu Mar 20, 2014 3:17 pm 
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Location: Christchurch, New Zealand.
Beautiful. Is the lake by where you run?

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu Mar 20, 2014 6:52 pm 
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Mini Forklift Ⓥ wrote:
Beautiful. Is the lake by where you run?


Sometimes. I have a pond, and the 3 other lakes & trail systems I run or hike on a lot.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Sat Mar 22, 2014 5:11 pm 
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This week really wasn't worth breaking down into days, because I spent most of it traveling and working. had hoped to train while I was out of town but one my knee hated traveling. The car rides caused me all sorts of pain and swelling in my knee. Also so much needed to get done that there wasn't enough time for much training.

I've been having problems with my knee on and off for sometime and the traveling irritated so much I decided to have it evaluated. Turns out it's a problem. It's Chondromalacia Patella, which is patella femoral stress. I believe it's being caused by unequal stress on the cartilage & knee caps, caused by a muscular imbalance. Rehab will cost will roughly an hour and half a day, five days a week for 6 to 8 weeks. Then a re-evaluation. It's also going to cost me about a week maybe two of running adaption. I've been just running through the pain, but once I start rehab the first week or two the pain might increase because I'm exercising the knee so it's another added stress. So in other words I'll pull my running back for the first week (maybe two) and then hopefully the running can be increased back up fairly quickly. I'll see how it feels.

So for week 2 of my current 25 week training cycle...

Day 1# is actually the last post I have listed above..
Day # 2 - 3.50 mile run followed by a full day of driving..
Day #3 - no training / archive work
Day #4 - 25 mins of easy lifting full body + 30 min walk / long drive
Day #5 - 30 min walk / 45 mins on the Octogen trainer knee evaluation & 1.45 hours on knee rehab program
Day #6 - 2 mile run + 1.30 hours knee rehab program

*My calories this week have been at maintenance or slightly above.

Tomorrow will be day 7 and I originally had planned a 10 mile run. I don't think my knee will hold out that long right now but I'm going to run as far of that 10 miles as I can get without aggravating it to much.

My knee rehab program looks like this.

Stage 1 - mobilizing the knee caps. This is done by literally finding the borders of the knee caps and physically moving it downward. 10 to 20 times. Then finding the borders of the bottom of the knee cap and pushing it up ward. Then you move to the sides and working with one side at time, you slide the knee cap side ways. So 4 movements each one should be done 10 to 20 times.

Stage 2 - Stretching. Stretch the quads, hamstrings, calves and TFL. So for stretches in 2 sets of 10 for each stretch holding them 5 seconds, release and rest the stretch.

Stage 3 - Strengthening exercises - 2 sets of on each of these exercises.
Quad sets
ham sets
SLR
Terminal knee ext.
mini squats
Iso hip adductor

rehab routine broken down.. http://ravingrunner.com/2014/03/22/my-r ... a-patella/

Image

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue Mar 25, 2014 8:36 pm 
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Immediate Goals: Week 2 of 25

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.
Stats:

Who the fuck cares about stats right now…
Fucking Gods need to cut me a damn break! Fucking week 3 of this training cycle I feel like I’m stuck in runners hell! I’m just repeatedly running into a fucking wall. I swear … Just when I thought I couldn’t run any slower!! I manage to slow the pace even more. I started rehab last week. One and half hours a day, five days a week. So Im hoping the drop in pace is just my needing to adapt to the heavy work load suddenly being forced on my knee. I am telling you now though if I have to run at a pace where old ladies walk past me for to long….!!!! I will become a very mean and cranky person! I am not above shoving old women down who try to pass me! The only bright side in this run is that while my knee was tight and I was slow as brick shit at least there was no pain in my knee. I may be frustrated but I’m not quitting.. sigh. Run:

DISTANCE 6.25 mi
DURATION 1h:30m:25s
AVG. SPEED 14:28 min/mi
MAX. SPEED 10:34 min/mi
CALORIES 742 kcal
AVG. HEART RATE 137
MAX. HEART RATE 153
WEATHER Clear night
WIND 0.0 mph ↓
TEMPERATURE 34°F
HUMIDITY 74%

Knee Rehab: 1.30 hours

Stage 1 – mobilizing the knee caps. This is done by literally finding the borders of the knee caps and physically moving it downward. 10 to 20 times. Then finding the borders of the bottom of the knee cap and pushing it up ward. Then you move to the sides and working with one side at time, you slide the knee cap side ways. So 4 movements each one should be done 10 to 20 times.

Stage 2 – Stretching. Stretch the quads, hamstrings, calves and TFL. So for stretches in 2 sets of 10 for each stretch holding them 5 seconds, release and rest the stretch.

Stage 3 – Strengthening exercises – 2 sets of on each of these exercises.
Quad sets
ham sets
SLR
Terminal knee ext.
mini squats
Iso hip adductor

Image

Week 1 at glance:

Day 1 – 4.86 mile run
Day 2 – rest day
Day 3 – 10.00 mile run
Day 4 – rest day
Day 5 – 4.00 mile run
Day 6 – 10.00 mile with hill repeats
Day 7 – rest day
Total miles: 28.87 average pace: 12.48
So for week 2 of my current 25 week training cycle…

Day #1 - 3.17 mile run
Day # 2 – 3.50 mile run followed by a full day of driving..
Day #3 – no training / archive work
Day #4 – 25 mins of easy lifting full body + 30 min walk / long drive
Day #5 – 30 min walk / 45 mins on the Octogen trainer knee evaluation & 1.45 hours on knee rehab program
Day #6 – 2 mile run + 1.30 hours knee rehab program
Day #7 – 1.60 mile run
Total Miles: 10.90 average pace: 13.38

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Steel cut oats with pan fried apples with caramel whiskey & pecans and a shot on the side.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu Mar 27, 2014 4:00 pm 
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Manatee
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Day 3 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.

No running today.. Just rehab & whiskey.

Back, foot & knee rehabilitation. LOL, this is one of those day when I don’t actually feel like a runner or cyclist just specialist on rehabilitating body parts!

CHP Knee rehab 1.30 hours

Self Mobilization Exercises -

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.
Stretching Exercises -

Quads – 2 sets of 10 with holds
Hamstrings- 2 sets of 10 with holds
Calf stretch – 2 sets of 10 with holds
TFL – .2 sets of 10 with holds
Strengthening Exercises -

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.

Foot Rehab – 1.00 hour P.F.

Calf Stretch – hold 10 seconds repeat 10 times on each side.

Plantar fascia stretch – 2 sets of 10 times.

Heel Raises – r 2 sets of 10.

Toe Raises – 2 sets of 10.

Ankle pumps – 2 sets of 10.

Towel Curls – 2 sets of 10.

Resisted Dorsiflexion – 2 sets of 10 reps.

Marble pick up – 20 marbles for each foot.

Leg Balance – Hold for 5 seconds repeat for 2 sets of 10.

Leg Balance 2 – Repeat 10 times on each side.

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

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

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu Mar 27, 2014 11:53 pm 
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Kora wrote:
How's the heart doing? I'll have to go track your journal down and catch up. :)

All good now thanks ~ yeah, feel free to call in on my log. Starting to ramp up the running speeds, distances etc and get a little more structured again.

Caramel whiskey in your oats, that's a new one on me. Certainly an interesting way to start your day haha :o

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Fri Mar 28, 2014 8:08 am 
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Manatee
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Joined: Fri Aug 09, 2013 8:39 am
Posts: 301
Mini Forklift Ⓥ wrote:
Kora wrote:
How's the heart doing? I'll have to go track your journal down and catch up. :)

All good now thanks ~ yeah, feel free to call in on my log. Starting to ramp up the running speeds, distances etc and get a little more structured again.

Caramel whiskey in your oats, that's a new one on me. Certainly an interesting way to start your day haha :o


That's good to hear. :)

: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.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Fri Mar 28, 2014 2:20 pm 
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Joined: Fri Aug 09, 2013 8:39 am
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Day 4 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.

Run: easy
DISTANCE 2.52 mi
DURATION 33m:06s
AVG. SPEED 13:08 min/mi
MAX. SPEED 10:47 min/mi
CALORIES 328 kcal
HYDRATION 0.19L
AVG. HEART RATE 153
MAX. HEART RATE 166
WEATHER Cloudy
WIND 19.3to 30 mph ↑ *those wind gusts are brutal.
TEMPERATURE 59°F
HUMIDITY 93%

CHP Knee rehab 1.30 hours

Self Mobilization Exercises -

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.
Stretching Exercises -

Quads – 2 sets of 10 with holds
Hamstrings- 2 sets of 10 with holds
Calf stretch – 2 sets of 10 with holds
TFL – .2 sets of 10 with holds

Strengthening Exercises -

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:

Active Iso Stretching


Shoulder Circumduction 10 cw 10 ccw
Pectoralis majors 2x10 w/ holds
Anterior Deltoids 2x10 w/ holds
Trapezius / rotaotor cuffs 2x10 w/ holds
Forward elevators of the shoulder 2x10 w/ holds
Side elevators of the shoulder 2x10 w/ holds
Shoulder Internal rotators 2x10 w/ holds
Shoulder External rotators 2x10 w/ holds
Rhomboids / Rotators cuff 2x10 w/ holds
Neck Extensors 2x10 w/ holds
Neck Lateral Flexors 2x10 w/ holds

Active Iso Strengthening

Deltoids DB raises 2x10 5lbs es
Pecs Supine / straight arm lifts 2x10 db's 5lbs es simultaneously
Tricep supine position 2x10 db's 5lbs
Shoulder external rotators 2x10 db's 5 lbs
Shoulder internal rotaotrs 2x10 db's 5 lbs
Tricep prone position 2x10 db's 5lbs
Traps prone position 2x10 db's 5 lbs
Rhomboids prone positions 2x10 db's 5lbs
Biceps curls 2x10 db's 5lbs
Shoulder rolls 2x10 db's 5lbs


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Last edited by Kora on Fri Mar 28, 2014 2:40 pm, edited 1 time in total.

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