Mini Forklift Posted March 28, 2014 Share Posted March 28, 2014 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 !! Link to comment Share on other sites More sharing options...
Kora Posted March 30, 2014 Author Share Posted March 30, 2014 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140225_073215_zps924826eb.jpg 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 daily50 g’s fiberSodium at or around 1,500Keep 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. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140329_121653_zpswmh9qr6e.jpg 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! Link to comment Share on other sites More sharing options...
Kora Posted March 31, 2014 Author Share Posted March 31, 2014 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140330_103558_zpslecana1x.jpg 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 miDURATION 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/miMAX. SPEED 10:31 min/miCALORIES 1552 kcal AVG. HEART RATE 147MAX. HEART RATE 167 WEATHER Intermittent cloudsWIND Started at around 11.2 mph ended at around 25 mphTEMPERATURE 46°FHUMIDITY 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. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140330_104008_zpsrnnfprg9.jpg Link to comment Share on other sites More sharing options...
Kora Posted April 1, 2014 Author Share Posted April 1, 2014 http://i846.photobucket.com/albums/ab28/koraraving/Oklahoma%20Skies/07be1f24-2986-4cc0-b4bd-fe984bcf0e27_zps3abd82d2.jpgDay 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 ccwPectoralis majors 2×10 w/ holdsAnterior Deltoids 2×10 w/ holdsTrapezius / rotaotor cuffs 2×10 w/ holdsForward elevators of the shoulder 2×10 w/ holdsSide elevators of the shoulder 2×10 w/ holdsShoulder Internal rotators 2×10 w/ holdsShoulder External rotators 2×10 w/ holdsRhomboids / Rotators cuff 2×10 w/ holdsNeck Extensors 2×10 w/ holdsNeck 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 esPecs Supine / straight arm lifts 4×10 db’s 5lbs es simultaneouslyTricep supine position 4×10 db’s 5lbsShoulder external rotators 4×10 db’s 5 lbsShoulder internal rotaotrs 4×10 db’s 5 lbsTricep prone position 4×10 db’s 5lbsTraps prone position 4×10 db’s 5 lbsRhomboids prone positions 4×10 db’s 5lbsBiceps curls 4×10 db’s 5lbsShoulder rolls 4×10 db’s 5lbs Well that's it short and sweet! Meal 1 5am - 7 Am Calories, Carbs, Fat, Protein, Sodium, FiberCoffee - 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 http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/hdr_00190_0_zpstm6ugvs6.jpgMeal 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 Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 1, 2014 Share Posted April 1, 2014 That meal looks delicious! You usually use Sunwarrior as your protein powder source? Link to comment Share on other sites More sharing options...
Kora Posted April 1, 2014 Author Share Posted April 1, 2014 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. Link to comment Share on other sites More sharing options...
Kora Posted April 2, 2014 Author Share Posted April 2, 2014 (edited) http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/IMG_20140402_113724_zpscgl5btfz.jpg 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: 2724Calories Consumed: 1152Calorie Balance: negative 1582 Sleep 7.12 hoursTraining Time 3 hoursFasted Blood sugar 89Blood pressure 116/ 73 Pulse 69Resting heart rate 54Cardiac 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 miDURATION 42m:31sAVG. SPEED 14:07 min/mi << sometimes that just makes wanna cry.. but lifting made for it! MAX. SPEED 11:10 min/miCALORIES 358 kcal AVG. HEART RATE 139MAX. HEART RATE 161WEATHER CloudyWIND 15.5 to 25.5 mph ↙TEMPERATURE 50°FHUMIDITY 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 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 extensions10x5 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 tiltDouble leg pelvic tiltBent leg hamstring stretchPSOASQuadsGlutesTrunk lateral flexorsStaright leg hamsHip adductorsHIp abductorspiriformistrunk extensorsThoracic Lumbar rotators Strengthening Exercises - for my knee Quad sets – 2 sets of 10Ham 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 4x10Lower abs w/ peanut ball 4x10 Swiss crunches 4x10 Trunk extensors & rotators 4x10Lateral flexors 4x10 Meal 1 5am - 7 Am Calories Carbs Fat Protein Sodium FiberCoffee - 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 - 10Sunwarrior - 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 http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/hdr_00194_0_zpsmyyompo1.jpg 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 Edited April 2, 2014 by Kora Link to comment Share on other sites More sharing options...
C.O. Posted April 2, 2014 Share Posted April 2, 2014 yum, you post the best stuff. That apples, whiskey, pecans, agave dish sounds amazing. Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 2, 2014 Share Posted April 2, 2014 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 !! Link to comment Share on other sites More sharing options...
Kora Posted April 2, 2014 Author Share Posted April 2, 2014 yum, you post the best stuff. That apples, whiskey, pecans, agave dish sounds amazing. I'm having vegan tacos tonight! 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. http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/hdr_00198_0_zpsljgyn4ov.jpg Link to comment Share on other sites More sharing options...
Kora Posted April 2, 2014 Author Share Posted April 2, 2014 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. Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 3, 2014 Share Posted April 3, 2014 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 ?! Link to comment Share on other sites More sharing options...
Kora Posted April 3, 2014 Author Share Posted April 3, 2014 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. Link to comment Share on other sites More sharing options...
Kora Posted April 3, 2014 Author Share Posted April 3, 2014 http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/IMG_20140402_073043_zpsmtobyuhl.jpgThis 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: 1458Calorie Balance: negative 1288 Sleep 7.38 hoursTraining Time 3 hoursFasted Blood sugar 87Blood pressure 115/ 74 Pulse 58Resting heart rate 56Cardiac 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 miDURATION 36m:12sAVG. SPEED 11:58 min/miMAX. SPEED 10:34 min/miCALORIES 394 kcalAVG. HEART RATE 162MAX. HEART RATE 175 Heart rate zone Duration 1. WARM UP (114 - 126) 0m:07s2. FAT BURNING (127 - 139) 0m:09s3. AEROBIC (140 - 151) 0m:26s4. ANAEROBIC (152 - 164) 20m:00s5. MAXIMUM (165 - 178) 15m:17s WEATHER Mostly clear nightWIND 11.2 mph ↑TEMPERATURE 64°FHUMIDITY 98% Gym- Short chest workout & little shoulder Nautalis Vertical Bench alternating supersets between wide and close hand positions 2x5@352x5@502x5@552x5@652x5@702x5@80 Nautalis Incline Press5x5@ 40 Pec Dec5x5@30 Hammer Single Arm Incline press (close hand position) 2x5@20-20 2x3@30-30 Hammer Single Arm Shoulder Press2x5@40-402x3@50-50 Combining Back & knee rehab todayBack 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 tiltDouble leg pelvic tiltBent leg hamstring stretchPSOASQuadsGlutesTrunk lateral flexorsStaright leg hamsHip adductorsHIp abductorspiriformistrunk extensorsThoracic 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 10Ham 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 extensorsQuad knee flexorsHamstringsHip extensors – hamstringsHip abductorsHip adductorsGlutesHip external RotatorsHip internal rotators Meal 1 5am - 7 Am Calories Carbs Fat Protein Sodium FiberPrerunCoffee - 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 http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/hdr_00198_0_zpsljgyn4ov.jpg 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 Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 3, 2014 Share Posted April 3, 2014 Hey Kora, can you briefly explain what the Cardiac Stress test consists of and how it works? Thanks ~ that pizza looks good MF. Link to comment Share on other sites More sharing options...
Kora Posted April 3, 2014 Author Share Posted April 3, 2014 Hey Kora, can you briefly explain what the Cardiac Stress test consists of and how it works? Thanks ~ that pizza looks good MF. I have a heart rate monitor/ecg. It can take a quick view of the heart to check for arrhythmia, ect. It gives me back a reading of the amount stress my heart is under. Basically it determines that by the slight variables in my heart rate. 1% is perfect, around 25% is where I hit on long runs, is goes up to 100% which I assume means I'll die.. LOL Supposedly if my heart stress is high when I wake up then I need a rest day. But I don't think that's ever happened. Some can send the info directly to your doctor. I don't do that though. Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 3, 2014 Share Posted April 3, 2014 Wow. That sounds both pretty interesting and beneficial. Very neat! Link to comment Share on other sites More sharing options...
Kora Posted April 3, 2014 Author Share Posted April 3, 2014 Wow. That sounds both pretty interesting and beneficial. Very neat! You can get apps to work with them on your phone. LOL, Seams odd to be able to get an ecg on your phone but you can. Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 4, 2014 Share Posted April 4, 2014 Wow. That sounds both pretty interesting and beneficial. Very neat! You can get apps to work with them on your phone. LOL, Seams odd to be able to get an ecg on your phone but you can.Just downloaded this one: http://www.azumio.com/apps/stress-check/ Just took my first reading and it said my stress level was 0% and in a state of calm... you don't say ?! Link to comment Share on other sites More sharing options...
Kora Posted April 4, 2014 Author Share Posted April 4, 2014 Wow. That sounds both pretty interesting and beneficial. Very neat! You can get apps to work with them on your phone. LOL, Seams odd to be able to get an ecg on your phone but you can.Just downloaded this one: http://www.azumio.com/apps/stress-check/ Just took my first reading and it said my stress level was 0% and in a state of calm... you don't say ?! It's amazing what phones can do! Link to comment Share on other sites More sharing options...
Kora Posted April 4, 2014 Author Share Posted April 4, 2014 http://i846.photobucket.com/albums/ab28/koraraving/hdr_00205_0_edited_zps9230f867.jpg I had a "rest day".. it wasn't restful. It was stressful, busy and I didn't all day then ended up eating like awful that night.. and then today I've been sick and feeling off like moody, sore and bitchy so I ran my 3 miles this morning. It was ok, but I didn't really enjoy it. So I ditched my training plan for today and went to the lake. Did a little trail running, a little hiking and a little lounging.. Then I went for Evil Jungle Curry and a couple beer. http://i846.photobucket.com/albums/ab28/koraraving/8e01c37e-a8c7-4bfa-8e4d-d5f6a35729df_zps28520ad1.jpg http://i846.photobucket.com/albums/ab28/koraraving/hdr_00201_0_edited_zpse6c22295.jpg http://i846.photobucket.com/albums/ab28/koraraving/d433dc42-fa31-464f-b050-d3b36d4813e9_zpsa641df41.jpg http://i846.photobucket.com/albums/ab28/koraraving/hdr_00218_0_zps642569da.jpg http://i846.photobucket.com/albums/ab28/koraraving/hdr_00217_0_zps24f6a56a.jpg http://i846.photobucket.com/albums/ab28/koraraving/hdr_00216_0_zpsb9c6b5d5.jpg Link to comment Share on other sites More sharing options...
Kora Posted April 6, 2014 Author Share Posted April 6, 2014 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140405_081356_zpsbk7vc3gk.jpg Day 6 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. Split Run Run 1. DISTANCE 4.66 miDURATION 1h:00m:32sAVG. SPEED 12:26 min/miMAX. SPEED 11:05 min/miCALORIES 567 kcal Run 2.Run 1. DISTANCE 4.00 miDURATION 52m:12sAVG. SPEED 12:32 min/miMAX. SPEED 10:53 min/miCALORIES 567 kcal AVG. HEART RATE 145MAX. HEART RATE 155 WEATHER CloudyWIND 3.1 mph ←TEMPERATURE 41°FHUMIDITY 65% http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140405_081445_zpsiuvx4rop.jpg Weight Lifting: Back Front lat pulldowns 1x10@601x10@802x5@100 Standing Wide Grip Lat Pulldowns4x7@ 105 Seated Cable Rows to mid chest supersetted with alternating sets of face pulls5x10@40 SS/w 5x10@40 Hammer High Rows1x10@601x8@802x5@100 Hammer Low rows3x10@60 Hypers3x10@10 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140405_082015_zpsgizophaw.jpg Link to comment Share on other sites More sharing options...
Kora Posted April 8, 2014 Author Share Posted April 8, 2014 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140406_151321_zps01soukww.jpg Day 7 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. Really not worth the breakdown.. 2 hours cardio @ a low intensity in the gym. There was a little thunderstorm going on so I avoided it. lol That's it. Link to comment Share on other sites More sharing options...
Kora Posted April 8, 2014 Author Share Posted April 8, 2014 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140407_172030_zpsxheerjha.jpg Day 1 of Week 5 of a 25 week rehab/marathon training. Immediate Focus: Sorry this is an edit in: I am still aiming for a 1,500 calorie a day deficit for weight loss. So my stats from yesterday are.. Calories Burned: 2888 (and this is for a 24 hour period)Calories Consumed: 1420Calorie Balance: negative 1468 1. Try to condense some of my rehab work, while staying with the program. *This worked really good last week so I'm going to stay with the condensed version of rehab. 2. Ease my lifting routine back toward my more traditional WS4SB routine. 3. Finally!! I get to start focusing on speed in my running. For the first week that's going to mean short runs to see how my back responds. 4. Putting a little focus back on my diet in terms nutrient timing. Just reestablishing old habits. *Nutrient timing is something I've used for years. When I was injured and stressed for such a long time though and I wasn't training I stopped paying attention to my diet. Mostly because I didn't give a shit. So now I need to reestablish those habits. I also will need to relearn what I can eat while training. Obviously since going vegan I've made some big changes in what I eat now compared to what I ate when I was an endurance athlete preinjury. So I first had to learn to balance and plan my meals for the right balance of nutrition to my needs. Now that I have a good handle on that I now need to learn how to do that "in" training. The way food and drinks taste and how well you can digest them actually changes when you are physically training. So it's important to know before you do an endurance event, or trekking around the country what your taste buds and digestive system like while you are training. It helps to test though things out in training. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140407_075408_zpsdd5joqmq.jpg Running: Just a short run with increasing pace. (I probably want add specif training (like vo2, AT ect..) till next week.) DISTANCE 3.25 miDURATION 36m:34sAVG. SPEED 11:15 min/miMAX. SPEED 8:56 min/miCALORIES 417 kcalHYDRATION 0.12L , estimates loss AVG. HEART RATE 167MAX. HEART RATE 177 Heart rate zone Duration 1. WARM UP (114 - 126) 0m:05s2. FAT BURNING (127 - 139) 0m:11s3. AEROBIC (140 - 151)0m:17s4. ANAEROBIC (152 - 164) 7m:34s5. MAXIMUM (165 - 178) 28m:06s WEATHER CloudyWIND 0.0 mph ↓TEMPERATURE 46°FHUMIDITY 99% ME Upper Body Vertical Bench press5x5 @ 35-45-55-65-753x3 @ 85-95-105 Hammer Shoulder Press3x5 @ 60-80-1003x3 @ 100-120-140 SupersettedHammer Incline Press3x10 @ 60Hammer decline Press3x10 @ 40 SupersettedSeated cable Rows4x10 @ 40Face Pulls 4x10 @ 40 SupersettedHammer curls3x10 @ 20 & 20Kickbacks3x10 @ 17 & 17 Iso Rows (things don't belong here, I just threw them in) 5x5 @ 90 Shrugs w/ 45lb plates using a rim grip so I could work my grip with shrugs4x10 @ 45 & 45 Prisoner Abs (with cables & tricep rope) 4x15 @ 65 CHP Knee rehab 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 holdsHamstrings- 2 sets of 10 with holdsCalf stretch – 2 sets of 10 with holdsTFL – .2 sets of 10 with holds Strengthening Exercises - Quad sets – 2 sets of 10Ham 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. Meal 1 5am - 7 Am Calories Carbs Fat Protein Sodium Fiber Pre run & post running Glaceau - Smart Water (Corrected for Potassium), 24 fl oz 0 0 0 0 0 0 Banana - Medium 7-8", 1 Medium 105 27 0 1 1 3 *Prerun - Clear Fiber, 2 TSP 10 6 0 0 0 6 Plant Fusion Protein Powder - Unflavored, 15 g 60 2 1 11 195 0 - No Sugar Added Flax Milk, 0.5 cup 13 1 1 0 40 0 Betty Lou's Just Great Stuff - Organic Powdered Chocolate Peanut Butter, 1 Tbsp 20 3 1 2 28 1 - Baked Sweet Potato, 1 oz, 2 oz 50 12 0 2 20 2 100% Pure Pumpkin, 1/4 c 25 6 0 1 5 2 Steamed Carrots, 1/4 cup 24 4 1 1 70 2 *post runTotals: 307 61 4 18 359 16 Meal 3 11 Am - 1pm Post weightlifting Broccoli 170 grams 60 8 0 4 40 6 Pei Wei - Steamed Brown Rice (5.5oz is 1/2 Order), 4.68 oz. 145 31 1 3 0 3 Plant Fusion Protein Powder - Unflavored, 30 g 120 3 2 22 390 0 No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0 - Prune Ones, 2 prunes 50 13 0 1 0 2 Clear Fiber, 1 TSP 5 3 0 0 0 3 Glaceau - Smart Water (23.7 Fl oz), 24 fl oz 0 0 0 0 0 0 Total 405 59 6 30 510 14 Meal 4 2pm - 4 Pm http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140407_150739_zpswgmazaum.jpg Grilled & bbq'ed Extra Firm Tofu, 1/4 block (85 grams) 90 1 5 10 20 1 Crowder Peas, 1/2 cup 80 18 0 5 460 5 Barbecue Sauce, 1 Tbsp 30 8 0 0 170 0 2 Slices Watermelon, 80 34 0 0 0 0 Totals: 280 61 5 15 650 6 Meal 6 7pm - 9pm - Baked Potato - Fully Loaded, 1 baked potato 430 57 17 14 150 0Loaded w/ vegan butter, sour cream & cream chese. Topped with caramelized onions, rep peppers, & habaneros that were cooked in whiskey, brown sugar splenda & vanilla bean. Totals: 430 57 17 14 150 0 *This probably an under estimation of calories. Totals Calories 1,422 Carbs 238 Fat 32 Protein 77 Sodium 1,669 Fiber 36 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140407_171704_zpsum0a47dh.jpg Link to comment Share on other sites More sharing options...
Kora Posted April 9, 2014 Author Share Posted April 9, 2014 http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/IMG_20140409_072443_zps6ymahjfb.jpg Day 2 of Week 5 of a 25 week rehab/marathon training. Immediate Focus:1. Try to condense some of my rehab work, while staying with the program. *This worked really good last week so I’m going to stay with the condensed version of rehab.2. Ease my lifting routine back toward my more traditional WS4SB routine.3. Finally!! I get to start focusing on speed in my running. For the first week that’s going to mean short runs to see how my back responds.4. Putting a little focus back on my diet in terms nutrient timing. Just reestablishing old habits.5. Trying to maintain a 1,500 calorie deficit for weight loss. Stats:Calorie Intake: 2255Calories Burned: 1868Calorie Balance: Negative -387 *I blame the oreos! They are evil little bastards! No running today. This proved to be a mistake as I had lower day training today and it killed my next run. I need to re-evaluate my lower body training in connection with my rest days. ME Lower Body **not really max effort as I'm still working up to that, but I'm preparing & testing my limits here. Warm up 3x10 body weight squats, which didn't feel very good for my knee but in hind sight I think it was because I didn't warm (stretch) the muscles up enough before trying this. So I decided not to try squats just yet and I changes to deadlifts. Sumo deadlifts 5x5 @ 405x5 @ 603x3 @ 703x3 @ 80 *Now this is the first time I've dead-lifted since the last surgery so I wasn't really prepared to push the weights just yet. Stationary Lunges with a knee tap3x10 ES *I actually didn't any trouble or knee pain with these. Good Mornings 4x10 bar only Resisted Ab Wheel3x10 http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014/b609ec93-5886-481e-8b17-33d8781c671b_zps537219e0.jpg 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 tiltDouble leg pelvic tiltBent leg hamstring stretchPSOASQuadsGlutesTrunk lateral flexorsStaright leg hamsHip adductorsHIp abductorspiriformistrunk extensorsThoracic 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 10Ham 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 extensorsQuad knee flexorsHamstringsHip extensors – hamstringsHip abductorsHip adductorsGlutesHip external RotatorsHip internal rotators http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/db3e1a2d-60ed-438f-b46c-aa089e04e7cf_zps545c38a7.jpg Meal 2 8 Am - 10Calories Carbs Fat Protein Sodium FiberBanana - Medium 7-8", 1 Medium 105 27 0 1 1 3 Plant Fusion Protein Powder - Unflavored, 30 g 120 3 2 22 390 0 - No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0 - Clear Fiber, 2 TSP 10 6 0 0 0 6 Betty Lou's Just Great Stuff - Organic Powdered Chocolate Peanut Butter, 2 Tbsp 40 6 1 4 55 2 Glaceau - Smart Water 18 fl oz 0 0 0 0 0 0 Totals: 300 43 6 27 526 11 Meal 3 11 Am - 1pm - Extra Firm Tofu, 1/4 block (85 grams) 90 1 5 10 20 1 Peppers, Red Bell, Generic - Peppers, Red, 0.5 pepper 23 2 0 1 3 2 Pei Wei - Steamed Brown Rice (5.5oz is 1/2 Order), 4.68 oz. 145 31 1 3 0 3 - Zucchini, includes skin, raw, 1 cup, chopped 20 4 0 2 12 1 - Classic Coleslaw, 3 oz (85g / 1.5 cup) 20 5 0 1 15 2 - Sweet & Sour Sauce, 2 tbsp (34 g) 60 14 0 0 110 0 Glaceau Vitamin Water Zero - Squeezed (Lemonade), 20 oz 0 5 0 0 0 0 Totals: 358 62 6 17 160 9 Meal 4 2pm - 4 PmGlaceau - Smart Water , 24 fl oz 0 0 0 0 0 0 Mango - Fresh Medium Raw Mango, 1 medium mango 135 35 1 1 0 4 - Extra Firm Tofu, 1/2 block (85 grams) 180 2 10 20 40 2 Ketchup, 4 Tbsp 60 16 0 0 640 0 Totals 375 53 11 21 680 6 Meal 5 5pm - 7pmhttp://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/hdr_00247_0_zpsttrg9cii.jpg(Baked potato w/ caramelized whiskey onions, red peppers.) Melons - Cantaloupe, raw, 1 cup, balls 60 14 0 1 28 2 Blue Moon - Rounder - Belgian Style Pale Ale, 6 OZ 86 7 0 1 8 0http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/hdr_00246_0_zpsbqcxleps.jpg Loaded Baked Potato, 1 potato 410 56 15 0 0 0 Totals: 556 77 15 2 36 2 Meal 6 7pm - 9pmNabisco - Double Stuffed Oreos, 4 cookies 280 42 14 0 190 0 Totals: 280 42 14 0 190 0 Totals Calories1,869 carbs 277 fat 52 protein 67 Sodium 1,592 Fiber 28 http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/161ed0d5-e901-4785-a13b-140130f0b7f5_zps61af6698.jpg Link to comment Share on other sites More sharing options...
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