Kora Posted April 11, 2014 Author Share Posted April 11, 2014 http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014/d89057ac-47ea-49a8-8448-1645c1887436_zpsdc22dd16.jpg Day 3 of Week 5 of a 25 week rehab/marathon training. Short post today, I gotta hit the road again. Running: 2 short splits Run #1 DISTANCE 2.41 miDURATION 31m:59sAVG. SPEED 13:15 min/miMAX. SPEED 10:01 min/mi Run #2 DISTANCE 2.50 miDURATION 30m:39sAVG. SPEED 12:15 min/miMAX. SPEED 10:00 min/mi http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014/instagram_zps250fafa9.jpg Hike: With a weighted pack. *Testing out my back. DISTANCE 4.10 miDURATION 1h:41m:47sAVG. SPEED 2.4 mphMAX. SPEED 3.5 mphWEATHER SunnyWIND 9.9 mph ↑TEMPERATURE 59°F http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014/49018135-fd05-4194-881e-501b5fdcc018_zpsd93e4732.jpg Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 15, 2014 Share Posted April 15, 2014 Love the photos ~ that ale looks like a nice drop. Noticed you haven't updated anything for a few days, hope everything is all going well with the rehab and training? Link to comment Share on other sites More sharing options...
Kora Posted April 15, 2014 Author Share Posted April 15, 2014 Love the photos ~ that ale looks like a nice drop. Noticed you haven't updated anything for a few days, hope everything is all going well with the rehab and training? Training and rehab are both going good. I've just been out of town for a few days and I had a very full agenda. So I didn't have time on my trip to update. I'll probably make a quick update tonight and just pick things back up tomorrow. Link to comment Share on other sites More sharing options...
Kora Posted April 16, 2014 Author Share Posted April 16, 2014 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140411_171704_zps95v5xbzt.jpg So I've been gone to Waco an Austin on a research trip. I didn't log because it turned out to be a very busy trip. I found lots of interesting info! First person accounts of the lives of the original Texas Rangers. I'll be sorting through it for weeks. I didn't have access to a gym on this trip, plus lots of driving, and very little sleep. So I didn't have much time to workout but that doesn't mean I didn't get a little exercise. I took a pull up bar, push up things, and a few bands to workout in my room. I also did a 5 mile every morning. I also try to stop and move around a little on stops for gas ect.. workout wise I did ok. Not as good as I would have liked. I would have enjoyed hitting a few trails there but I just didn't have the time. I did really good with diet. I always get a room with a mini fridge and microwave. I cooked in my room. The first day I was there I stopped by a Pei Wei and bought several sides of steamed brown rice. So I could just microwave brown rice in my room. I also bought several bags of steam in the bag veggies. Some raw fresh veggies & fruits and protein shakes. Eating vegan and healthy in the hotel was easy. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140412_134411_zpsg3ashzg7.jpg Now the larger sections of the drive I had a bit of trouble staying vegan, because we ate out of gas stations. But vegetarian and healthy I could do easy. So I went that route. Generally had greek yogurt and fruit. http://i846.photobucket.com/albums/ab28/koraraving/Texas/IMGP1991_zps1a768525.jpgI made a new friend on my trip. LOL He ate all my trail mix. Link to comment Share on other sites More sharing options...
Kora Posted April 17, 2014 Author Share Posted April 17, 2014 http://i846.photobucket.com/albums/ab28/koraraving/Texas/IMGP1973_zpsa4237eaf.jpg I've been home two days now but I have a shit load of work to do so I haven't quite resumed workouts yet. I'm off schedule. Run: Monday DISTANCE 6.02 miDURATION 1h:15m:41sAVG. SPEED 12:34 min/miMAX. SPEED 10:08 min/miCALORIES 607 kcalHYDRATION 0.23LAVG. HEART RATE 135MAX. HEART RATE 162 WEATHER CLEARWIND 5.6 mph ↑TEMPERATURE 48°FHUMIDITY 80% Pilates for Pelvic Floor Routine 2×12 plus some stretching 30 mins. Spinal RotationClams Core StabilizerSide Leg CirclesKegel Rolling KneeKegel Push upsKegel BridgingAlternate Arm PulsesSide Stretch on a BallBalancing K’sPelvic Floor ReachesSide Ways Band StretchSpinal Twists http://i846.photobucket.com/albums/ab28/koraraving/Texas/db2d7d5a-e473-451a-91b5-0cf77350b824_zpsa34ffac2.jpg Link to comment Share on other sites More sharing options...
Kora Posted April 18, 2014 Author Share Posted April 18, 2014 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. http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%20%202/d31f4063-6dee-45f1-aaa4-f16cb7dcc103_zps2d49bbfe.jpg http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%20%202/cd53c68b-9c4b-49cd-8d91-742b02ff6392_zps060f69af.jpg http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%20%202/8e6bb29b-3247-4520-bbae-963168175a7e_zps7a76bd0b.jpg http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%20%202/2c6fb2f4-3453-4d95-9ca0-d933574580a4_zpsf844255f.jpg Link to comment Share on other sites More sharing options...
Kora Posted April 21, 2014 Author Share Posted April 21, 2014 http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%20%202/d0de8f81-ead1-4c1b-8ee8-43c7612b89fc_zps54071ff2.jpg 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. http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%20%202/e26042ed-d856-4930-ad24-77658f6f6b62_zps3fa0fb39.jpg Link to comment Share on other sites More sharing options...
Kora Posted April 22, 2014 Author Share Posted April 22, 2014 http://i846.photobucket.com/albums/ab28/koraraving/trails%202014%203/IMG_20140422_140359_zpsaerlyjfz.jpg 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. http://i846.photobucket.com/albums/ab28/koraraving/trails%202014%203/6686da7c-badc-45d4-82dd-5018b420e5be_zps3b276c34.jpg http://i846.photobucket.com/albums/ab28/koraraving/trails%202014%203/99542fa1-c573-4239-aa2e-3f47d658e40b_zps2a746562.jpg http://i846.photobucket.com/albums/ab28/koraraving/trails%202014%203/8cb211e8-2f6d-41a3-8e97-7d2c802ea39e_zps270fcc26.jpg Link to comment Share on other sites More sharing options...
Kora Posted April 23, 2014 Author Share Posted April 23, 2014 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! Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 23, 2014 Share Posted April 23, 2014 Two-time World Ironman champion Normann Stadler is running in Skechers as well at the moment, WTF ?! 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. Link to comment Share on other sites More sharing options...
Kora Posted April 23, 2014 Author Share Posted April 23, 2014 Two-time World Ironman champion Normann Stadler is running in Skechers as well at the moment, WTF ?! 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. Link to comment Share on other sites More sharing options...
Kora Posted April 24, 2014 Author Share Posted April 24, 2014 http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%204/4b67de2c-ea1a-455e-9534-28b0517fb671_zpsde4274c1.jpg Stats: Calories Burned 3132Calories Consumed 1362 *I think I under estimated this day.Calorie Balance negative – 1769Carbs 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 RunPost run Breakfast: Coffee, protein shake & banana.In hike: apples, prunes, bananasPost hike Lunch. Brown rice, 3 to 4 servings of veggies, a little sauceDinner. 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. http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%204/506d8a86-f9d0-4b67-b5b0-2976a42ace1f_zpsac90e374.jpg Run: Easy pace DISTANCE 3.25 miDURATION 36m:00sAVG. SPEED 11:15 min/miMAX. SPEED 8:56 min/miCALORIES 417 kcalHYDRATION 0.12LAVG. HEART RATE 167MAX. HEART RATE 177 Hiking: *I forgot my heart rate monitor.. oh well.. DISTANCE 8.56 miDURATION 3h:35m:22sAVG. SPEED 2.4 mphMAX. SPEED 3.5 mphCALORIES 2116 kcalHYDRATION 3.61LMIN. ALTITUDE 932 ftMAX. ALTITUDE 1066 ftWEATHER SunnyWIND 5.6 mph ↙TEMPERATURE 63°FHUMIDITY 65% http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%204/f29e9695-a167-4c4e-a81c-6dd06dad2b3b_zpsf54bb551.jpg Link to comment Share on other sites More sharing options...
Kora Posted April 24, 2014 Author Share Posted April 24, 2014 http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%204/29aedc6f-06e3-446d-bb8b-17cd3c510883_zps207d7227.jpg Stats: Calories Burned 3o42Calories Consumed 1500Calorie Balance negative – 1542Carbs 281 (69 %)Fat 21 (19 %)Protein 78 (11%) Sleep 4:24 hours (very restless night) Run: DISTANCE 3.00 miDURATION 39m:13sAVG. SPEED 13:04 min/miMAX. SPEED 9:54 min/miCALORIES 364 kcalHYDRATION 0.18LAVG. HEART RATE 147MAX. HEART RATE 165 Hiking: DISTANCE 5.38 miDURATION 2h:15m:23sAVG. SPEED 2.4 mphMAX. SPEED 5.3 mphCALORIES 1003 kcalHYDRATION 1.48LAVG. HEART RATE 130MAX. HEART RATE 155WEATHER SunnyWIND 8.7 mph ↖TEMPERATURE 66°F http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%204/d125661c-bdc7-474c-bb69-cb98cac2f56c_zps98bedcc4.jpg Link to comment Share on other sites More sharing options...
Kora Posted April 25, 2014 Author Share Posted April 25, 2014 http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%204/f603002a-3499-4dfc-8f3a-31ccf456e7bc_zps13292864.jpg 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 % MHR1 minute at a recovery pace1 mile at 80 to 85 % MHR1 minute at a recovery pace1 mile at 80 to 85 % MHR1 minute at a recovery pace5 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. http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%204/IMGP2275_zps83a2ad43.jpg Link to comment Share on other sites More sharing options...
Kora Posted April 29, 2014 Author Share Posted April 29, 2014 http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/42714_zpscfba4fd6.jpg *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 3007Calories Consumed 1625Calorie Balance negative – 1382Carbs 271 (62 %)Fat 37 (19 %)Protein 83 (19%) Sleep 6:35 ( 88% efficiency )Resting heart rate 57Blood pressure 117/ 74 pulse 59Fasted Blood sugar 89Notes: 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. http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/42714-8_zps2b8f58bd.jpg Easy Recovery Run: Fasted DISTANCE 3.55 miDURATION 47m:17sAVG. SPEED 13:19 min/miMAX. SPEED 10:50 min/miCALORIES 416 kcalHYDRATION 0.19LAVG. HEART RATE 143MAX. HEART RATE 161WEATHER Mostly clear night (5am) WIND 11.2 mph →TEMPERATURE 54°FHUMIDITY 62% Easy Hike: DISTANCE 4.08 miDURATION 1h:37m:11sAVG. SPEED 2.5 mphMAX. SPEED 3.5 mphCALORIES 605 kcalHYDRATION 1.21LAVG. HEART RATE 119MAX. HEART RATE 149WEATHER SunnyWIND 13.7 mph →TEMPERATURE 63°FHUMIDITY 48% Nutrition Time line: 5:30 am fasted RunMeal 1 – coffee, fiber, non dairy creamer w/ high protein vegan yogurt and a banana.10: am hikingFoods consumed during hiking – 1 banana, 2 prunes12:30 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 1625Carbs 271 (62 %)Fat 37 (19 %)Protein 83 (19%) http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/42714-3_zpsf44a9b55.jpg Link to comment Share on other sites More sharing options...
Kora Posted May 4, 2014 Author Share Posted May 4, 2014 http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/IMGP8618_edited_zpsfba48519.jpg 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. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140503_155005_zpstolioswy.jpg Day 1 Run DISTANCE 3.55 miDURATION 47m:17sAVG. SPEED 13:19 min/miMAX. SPEED 10:50 min/miCALORIES 416 kcalHYDRATION 0.19L http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/51_zps0c51f2f9.jpg AVG. HEART RATE 143MAX. HEART RATE 161http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/89e16740-e913-48d9-af4d-dfbd447db5f9_zps9f541c32.pngGreen 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 nightWIND 11.2 mph →TEMPERATURE 54°FHUMIDITY 62% http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140503_154330_zps3gdsbru9.jpg Day 3 Run DISTANCE 3.70 miDURATION 43m:58sAVG. SPEED 11:52 min/miMAX. SPEED 9:00 min/miCALORIES 467 kcalHYDRATION 0.14L http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/42714-7_zps82e1391d.jpg AVG. HEART RATE 160MAX. HEART RATE 180http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/65298ce8-4d61-4376-b4f3-8657c8efb9ed_zps607dc6e4.pngGreen 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 CloudyWIND 9.9 mph ↘TEMPERATURE 45°FHUMIDITY 70% http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140503_154613_zpsvqeiq9wx.jpg Link to comment Share on other sites More sharing options...
Kora Posted May 6, 2014 Author Share Posted May 6, 2014 http://i846.photobucket.com/albums/ab28/koraraving/May%202014/07a8b060-0af6-4e6c-bc8e-b25e50a8d271_zpse55e8913.jpg 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 2904Calories Consumed 1465Calorie Balance negative – 1439Carbs 242 ( 63 %)Fat 31 ( 18 %)Protein 71 (19 %)Fiber 45Sleep 5.24 hours ( 84 % efficiency ) Something about Sunday nights.. I never sleep well.Resting heart rate 56Cardiac Stress Test 12%Blood pressure 115/75 pulse 62Fasted 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 miDURATION 32m:49sAVG. SPEED 12:56 min/miMAX. SPEED 10:16 min/miCALORIES 320 kcalHYDRATION 0.31LAVG. HEART RATE 152MAX. HEART RATE 167Heart rate zone Duration1.WARM UP (114 – 126) 0m:59s2.FAT BURNING (127 – 139) 1m:07s3.AEROBIC (140 – 151) 11m:41s4.ANAEROBIC (152 – 164) 15m:29s5.MAXIMUM (165 – 178) 3m:04sWEATHER Clear nightWIND 14.9 mph ↑TEMPERATURE 63°FHUMIDITY 51% Hiking: With a full pack. DISTANCE 5.35 miDURATION 2h:12m:08sAVG. SPEED 2.4 mphMAX. SPEED 3.6 mphCALORIES 979 kcalHYDRATION 2.57LAVG. HEART RATE 130MAX. HEART RATE 162WEATHER SunnyWIND 13.7 mph ↑TEMPERATURE 73°FHUMIDITY 46%Notes: Hike went good, energy levels were good. Hydration: Started the day off fully hydrated.8 oz prerun16 oz between post run & hiking38 oz in hike8 oz post hike24 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 FiberCoffee – 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 3AM 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 hikeSilk – 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 4PM Snack 2-4Yogurt 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 5-7Fried rice w/ tofu & 2 cups of veggies 323 51 5 21 830 9 Granola bar 90 17 3 1 80 5 Late Snack 7-9Mondelez – Honey Maid Despicable Me 2 Minion Graham Crackers, 17 Pieces 130 22 4 2 140 1Totals 1,465 Calories 241 Carbs 33 Fat 71 Protein 2,872 Sodium 45 Fiber http://i846.photobucket.com/albums/ab28/koraraving/May%202014/d8601bf2-4167-4643-9ad6-020642e7fbc8_zps36368280.jpg Link to comment Share on other sites More sharing options...
Kora Posted May 7, 2014 Author Share Posted May 7, 2014 http://i846.photobucket.com/albums/ab28/koraraving/May%202014/IMG_20140505_125039_zpslefsdztr.jpg 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 2948Calories Consumed 1488Calorie Balance negative – 1460Carbs 247 ( 66 %)Fat 28 (17%)Protein 68 (18 %)Sleep 7.10 hours ( 86 % efficiency )Resting heart rate 59Cardiac Stress Test 12%Blood pressure 115/75 pulse 68Fasted Blood sugar 88Notes: 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 miDURATION 32m:27sAVG. SPEED 14:21 min/miMAX. SPEED 12:04 min/miCALORIES 279 kcalHYDRATION 0.38LAVG. HEART RATE 141MAX. HEART RATE 155WEATHER Clear nightWIND 16.8 mph ↑TEMPERATURE 66°FHUMIDITY 77% Hiking: No packs or weight DISTANCE 4.82 miDURATION 2h:03m:59sAVG. SPEED 2.3 mphMAX. SPEED 3.6 mphCALORIES 825 kcalHYDRATION 2.41LAVG. HEART RATE 123MAX. HEART RATE 151WEATHER SunnyWIND 13.7 mph ↑TEMPERATURE 82°F http://i846.photobucket.com/albums/ab28/koraraving/May%202014/70715ebd-3e2f-4639-8e23-a104a5973ef4_zps924a0193.jpg 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 PrehikeFried rice w/ tofu & 2 cups of veggies 323 51 5 21 830 9 PM Snack 2-4 In hike & post hikeNature 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 5-7Vegan Mushroom & spinach pizza 470 81 7 20 730 2 Snack 7-9Fiber 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. http://i846.photobucket.com/albums/ab28/koraraving/May%202014/IMG_20140505_125738_zpsmgaujdee.jpg Link to comment Share on other sites More sharing options...
Kora Posted May 11, 2014 Author Share Posted May 11, 2014 http://i846.photobucket.com/albums/ab28/koraraving/May%202014/IMG_20140510_164246_zpsv0mzrvsp.jpg 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 miDURATION 42m:57sAVG. SPEED 14:30 min/miMAX. SPEED 11:36 min/miCALORIES 378 kcalHYDRATION 0.22LAVG. HEART RATE 144MAX. HEART RATE 158WEATHER Clear nightWIND 3.1 mph ↖TEMPERATURE 59°FHUMIDITY 100% Hike: Easy DISTANCE 4.00 miDURATION 1h:48m:08sAVG. SPEED 2.2 mphMAX. SPEED 8.6 mphCALORIES 722 kcalHYDRATION 0.87LAVG. HEART RATE 124MAX. HEART RATE 152WEATHER Mostly cloudyWIND 3.1 mph →TEMPERATURE 68°F http://i846.photobucket.com/albums/ab28/koraraving/49551bc7-d755-4e4d-9d60-049ba89d125d_zpsbb6cac13.jpg 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.. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/730ddf46-8029-49a8-89ae-d04e30ff3b2d_zps77e21c47.png DISTANCE 2.36 miDURATION 27m:31sAVG. SPEED 11:38 min/miMAX. SPEED 9:19 min/miCALORIES 313 kcalHYDRATION 0.25LAVG. HEART RATE 168MAX. HEART RATE 188Heart rate zone Duration1.WARM UP (114 – 126) 0m:13s2.FAT BURNING (127 – 139) 0m:22s3.AEROBIC (140 – 151) 0m:48s4.ANAEROBIC (152 – 164) 8m:29s5.MAXIMUM (165 – 178) 17m:27sWEATHER SunnyWIND 9.9 mph ↑TEMPERATURE 61°FHUMIDITY 100% Hiking: Easy DISTANCE 3.70 miDURATION 1h:33m:41sAVG. SPEED 2.4 mphMAX. SPEED 3.4 mphCALORIES 555 kcalHYDRATION 1.62LAVG. HEART RATE 117MAX. HEART RATE 135WEATHER SunnyWIND 11.2 mph ↑TEMPERATURE 73°F http://i846.photobucket.com/albums/ab28/koraraving/4947ebd5-3d27-4a4a-92a5-dfb358960613_zps9d43edfa.jpg Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 12, 2014 Share Posted May 12, 2014 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 http://www.youtube.com/watch?v=-Pqd7MHZKco SUCH a gutsy run by her, especially as she was obviously quite sick over the last 5km or so. Link to comment Share on other sites More sharing options...
Kora Posted May 15, 2014 Author Share Posted May 15, 2014 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 http://www.youtube.com/watch?v=-Pqd7MHZKco 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! Link to comment Share on other sites More sharing options...
Kora Posted May 15, 2014 Author Share Posted May 15, 2014 http://i846.photobucket.com/albums/ab28/koraraving/PSX_20140513_142616_zpstufwtfzw.jpg 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... 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. http://i846.photobucket.com/albums/ab28/koraraving/May%202014/48236abf-5ffb-4ec1-9683-1e983354ae7c_zps3a93a075.jpg http://i846.photobucket.com/albums/ab28/koraraving/May%202014/7007_zpsa74ffeb7.jpg Link to comment Share on other sites More sharing options...
Kora Posted May 16, 2014 Author Share Posted May 16, 2014 http://i846.photobucket.com/albums/ab28/koraraving/May%202014/IMG_20140515_065429_zpsly9rzxox.jpg Run: DISTANCE 3.55 miDURATION 46m:13sAVG. SPEED 12:39 min/miMAX. SPEED 10:50 min/miCALORIES 427 kcalHYDRATION 0.19LAVG. HEART RATE 144MAX. HEART RATE 166 http://i846.photobucket.com/albums/ab28/koraraving/May%202014/IMG_20140515_132757_zpsimm5pz6y.jpg 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. http://i846.photobucket.com/albums/ab28/koraraving/May%202014/IMG_20140515_100014_zpspuftmnb4.jpgHike: DISTANCE 4.22 miDURATION 1h:57m:11sAVG. SPEED 2.2 mphMAX. SPEED 3.5 mphCALORIES 544 kcalHYDRATION 0.47LAVG. HEART RATE 105MAX. HEART RATE 147WEATHER Mostly cloudyWIND 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. http://i846.photobucket.com/albums/ab28/koraraving/May%202014/IMG_20140515_133008_zpsux0v1a1o.jpg *Hopefully the pics will adjust to the correct size soon. lol Link to comment Share on other sites More sharing options...
Kora Posted May 18, 2014 Author Share Posted May 18, 2014 http://i846.photobucket.com/albums/ab28/koraraving/may2/IMGP2708_edited_zpsdca3f2e0.jpg Hiking: DISTANCE 4.17 miDURATION 1h:45m:22sAVG. SPEED 2.4 mphMAX. SPEED 4.4 mphCALORIES 1134 kcalHYDRATION 1.65LWEATHER Mostly sunnyWIND 6.8 mph ↖TEMPERATURE 68°FHUMIDITY 55% Easy day... Link to comment Share on other sites More sharing options...
Kora Posted May 18, 2014 Author Share Posted May 18, 2014 http://i846.photobucket.com/albums/ab28/koraraving/may2/IMGP2721_edited_zps6d2a3d29.jpg 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. http://i846.photobucket.com/albums/ab28/koraraving/IMGP2851_edited_zps6d5dc5bb.jpg http://i846.photobucket.com/albums/ab28/koraraving/may2/29_zps1ea409f8.jpg Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now