ceasom Posted February 27, 2012 Author Share Posted February 27, 2012 Trying to train hard, Karen. I registered to run the Big Sur marathon as a fundraiser for pediatric cancer research (my daughter is a cancer survivor) at the end of April... gotta get that mileage up Link to comment Share on other sites More sharing options...
kareno Posted February 27, 2012 Share Posted February 27, 2012 Wow, congratulations! I'm so happy to hear your daughter is a survivor, not a patient. I didn't know a person could run that far week after week. I mean, what do I know, I'm just doing the Couch to 5K program, but still, I didn't know that. I was proud for being able to run 20 minutes last week, and you're running 20 miles! Hahaha! Anyhow, I just think that's incredible, and I'm so happy for you in all areas! Link to comment Share on other sites More sharing options...
ceasom Posted February 28, 2012 Author Share Posted February 28, 2012 Good for you, Karen! You'll be running that 5k before you know it Today was a day off from running - still a little sore from yesterday, but I hit the weights: Seated leg press - 3 sets x 16 reps @ 255lbsProne leg curl - 3 sets x 10 reps @ 70lbsSeated leg extension - 3 sets x 10 reps @ 110lbsStanding calf raises - 3 sets x 12 reps @ 275lbsSeated cable row - 3 sets x 12 reps @ 200lbsSmith bench press - 3 sets x 12 reps @ 135lbsSmith incline bench - 3 sets x 12 reps @ 115lbsSeated shoulder press - 3 sets x 12 reps @ 120lbsCable crunches - 3 sets x 30 reps @ 140lbsDips - 3 sets x 15 reps @ body weight I ate a little more today: Breakfast - rolled oats with almond milk, hemp seeds, raisins. Coffee with rice milk.Post weights - Plant Fusion shake (first time trying Plant Fusion - loved it!), bananaLunch - an odd mix of tofu scramble, spaghetti squash, & sauerkraut (it worked - honestly! LOL), green teaSnack - 2 small bananas & almonds, green teadinner - large spring green salad, can of garbanzo beans, black eyed pea & sweet corn relish, green tea, 100 calorie Raw Rev bar, appleSnack - 3 slices sprouted grain toast & peanut butter, rice milk Link to comment Share on other sites More sharing options...
ceasom Posted February 29, 2012 Author Share Posted February 29, 2012 6.75 mile run this morning. Slightly cooler today and breezy, but still blue skies. Ended up with mi;kd shin splints for some reason, but ran the miles in one hour three minutes at a 9:24 overall pace. Breakfast - rolled oats, almond milk, hemp seeds. Coffee with rice milk.Post run - SunWarrior protein shake, bananaLunch - 2 vegan bocca burgers, spaghetti squash, green teaSnack - banana & almonds, green teaSnack - apple, green teaDinner - green salad, black beans, 100 calorie Raw Rev bar, green teaSnack - 3 slices sprouted grain toast, warm rice milk. Link to comment Share on other sites More sharing options...
ceasom Posted March 1, 2012 Author Share Posted March 1, 2012 Quick trip to the gym today: Prone leg curls - 3 sets x 10 reps @ 80lbsSeated leg extns - 3 sets x 10 reps @ 110lbsSeated leg press - 3 sets x 16 reps @ 255lbsStanding calf raises - 3 sets x 12 reps @ 275lbsHip adductors - 3 sets x 10 reps @ 120lbsHip abductors - 3 sets x 10 reps @ 120lbsBicep db incline curls - 3 sets x 10 reps @ 25lbs each armCable tricep extns - 3 sets x 10 reps @ 90lbsDips - 3 sets x 15 reps @ body weightBack extns - 3 sets x 20 reps @ 170lbs Here's what I ate:Breakfast - rolled oats with almond milk, chia seeds, hemp seed, dried mulberries. Coffee with rice milk.Snack - banana & almonds, green teaLunch - green salad with red quinoa & black beans, green teaSnack - apple, banana ^ green teaPost weights - plant fusion shake with vega WFHODinner - panang curry, steamed veggies, veggie dumplings, waterSnack - 2 slices sprouted grain toast with peanut butter, water Link to comment Share on other sites More sharing options...
ceasom Posted March 2, 2012 Author Share Posted March 2, 2012 Awesome 7 mile run after work this afternoon 74 degrees and clear blue skies... perfect for running! I did some speed work, but more of a fartlek run than a schedule interval training session, so I ran fast when I felt like it. Fast pace was an 8 minute mile, overall pace was 9 minute mile. So 7 miles in 62 minutes, 715 calories Here's what I ate today:Breakfast - rolled oats, chia seed, almond milk. Coffee with rice milkSnack - banana & almonds, green teaLunch - green salad, red quinoa, garbanzo beans, green tea.Pre run - apple & bananaPost run - vega wfho with Sun Warrior protein shake, 4 whole grain crackersDinner - wholewheat pasta, garbanzo beans, asparagus, mushroom pasta sauce, waterSnack - 2 slices sourdough toast, water Link to comment Share on other sites More sharing options...
ceasom Posted March 3, 2012 Author Share Posted March 3, 2012 Weight workout today: Smith bench press - 3 sets x 10 reps @ 145lbsSmith incline bench - 3 sets x 10 reps @ 125lbsCable crunches - 3 sets x 30 reps @ 140lbsCable pull downs - 3 sets x 10 reps @ 100lbsCable rows - 3 sets x 12 reps @ 200lbsSeated back extns - 3 sets x 20 reps @ 170lbsShoulder press - 3 sets x 12 reps @ 130lbsDb lateral raises - 3 sets each arm @ 25lbs Here's what I ate: Breakfast - millet with almond milk & raisins. Coffee with rice milk.Snack - banana & almonds, green teaLunch - green salad with black beans, green teaPost weights - plant fusion shake with vega wfho, 100 calorie raw rev barSnack - wholewheat crackers, green teaDinner - falafel & salad pita, new potatoes, waterSnack - 3 slices sprouted grain toast, water Link to comment Share on other sites More sharing options...
ceasom Posted March 4, 2012 Author Share Posted March 4, 2012 Woohoo! Amazing run today. Last week's crasj and burn was transformed into this week's success for a .... wait for it.... 21 mile run (with a 3 mile hill half way through!) Overall pace was 10:20, ran it in 3 hrs 37 minutes, burned 2,224 calories and felt amazing afterwards!!!!! So happy to have broken the 20 mile marker... now all of a sudden, the marathon (26.2 miles) seems like a real possibility. Here's what I ate (don't judge the post run indulgence! LOL)Breakfast - millet with raisins, rice milk, & almond milk. Coffee with rice milkPre-run - vega gelOn the run - V8 mango juice 50/50 with water, 6 CarbBoom gelsPost run - SunWarrior chocolate protein shale with Vega One , small bottle of carbonated water, Probar, 2 slices sprouted grain toast.Snack - apple, green teaDinner - panang curry, spring rolls, rice, waterSnack - pretzels, waterSnack - 2 slices sprouted grain toast, warm rice milk And now to bed... for a well earned rest Link to comment Share on other sites More sharing options...
ceasom Posted March 6, 2012 Author Share Posted March 6, 2012 Nice easy day yesterday... 40 minutes of yoga was the extent of my exercise. Back to the gym today though: Prone leg curls - 3 sets x 10 reps @ 80lbsSeated leg extns - 3 sets x 10 reps @ 110lbsSeated leg press - 3 sets x 16 reps @ 235lbsStanding calf raises - 3 sets x 12 reps @ 275lbsPull ups with hanging leg raises - 3 sets x 10 reps @ body weightDips - 3 sets x 15 reps @ body weightDb chest press - 3 sets x 15 reps @ 80lbsIncline db press - 3 sets x 12 reps @ 70lbsPull downs - 3 sets x 10 reps @ 100lbsCable crunches - 3 sets x 30 reps @ 140lbsSeated shoulder press - 3 sets x 12 reps @ 130lbs Here's what I ate:Breakfast - 2 blueberry buckwheat pancakes with banana and strawberries. Coffee with rice milk.Post weights - vega wfho with sun warrior shakeLunch - two corn tortillas with pinto beans and spinach, steamed broccoli, green tea. kiwi fruitSnack - banana and almonds, green teaDinner - spring greens salad with tomatoes, radish, strawberries, quinoa, black-bean brownie, green teaSnack - 4 slices sprouted grain toast with hummus, warm rice milk (hungry!!!!!) Link to comment Share on other sites More sharing options...
ceasom Posted March 7, 2012 Author Share Posted March 7, 2012 10 mile hill run at 10:10 pace this morning Shin splints have been bothering me all day though. Here's what I ate: Breakfast - bulger wheat blueberry pancakes with strawberries and banana. Coffee with rice milk.Post run - Sun Warrior protein shake, bulger wheat pancake, waterLunch - stir fry veggies, panang curry sauce, 2 exekiel pitas, green teaSnack - banana & almonds, green tea, 2oz dark chocolateDinner - large spring greens salad with tabbouleh and black beans, green tea, appleSnack - 12 grain crackers, lentil & potato chips, green teaSnack - 2 slices sprouted grain toast with peanut butter, water Link to comment Share on other sites More sharing options...
ceasom Posted March 8, 2012 Author Share Posted March 8, 2012 Body wisdom.... time to listen to my body and take a couple of rest days. I've been feeling really tired lately, craving carbs, and the shin splints have been bad enough to need icing a couple of times a day. So I think I've been overdoing it a little. Time for recovery... No workout yesterday or today, but some gentle restorative yoga to promote blood flow and stay supple. Healthy nutrition, protein & wfho shakes, Health Force Earth tea, whole foods... Better to take some down time now and recover than push through it and be injured for the marathon next month. "Recovery IS training..." so they say... Link to comment Share on other sites More sharing options...
ceasom Posted March 10, 2012 Author Share Posted March 10, 2012 Finally felt well enough to hit the gym yesterday, though it was an easy leg & arm workout: Prone leg curls - 3 sets x 10 reps @ 80lbsSeated leg extns - 3 sets x 10 reps @ 110lbsSeated leg press - 3 sets x 16 reps @ 235lbsStanding calf raises - 3 sets x 12 reps @ 275lbsIncline bicep curls with db - 3 sets x 10 reps @ 25lbs each armStanding cable tricep press - 3 sets x 10 reps @ 90lbsCable crunches - 3 sets x 30 reps @ 140lbs Diet was all over the place with lots of grazing throughout the day... Link to comment Share on other sites More sharing options...
ceasom Posted March 11, 2012 Author Share Posted March 11, 2012 Ooops, forgot to post yesterday! Weights: Pull ups with hanging leg raises - 3 sets x 10 reps @ body weightStanding calf raises - 2 sets x 10 reps @ 195lbsSeated shoulder press - 3 sets x 12 reps @ 120lbsDb lateral raises - 3 sets x 10 reps @ 25lbs each armDb bench press - 3 sets x 10 reps @ 80lbs totalDb incline bench press - 3 sets x 10 reps @ 70lbs totalDips - 3 sets x 15 reps @ body weightDb rows 3 sets x 10 reps @ 50lbs each arm Spoke to a personal trainer who's also a runner - decided to go into maintenance phase for weights in the last 8 weeks run up to the marathon. No point pushing extra weight or trying to increase muscle mass. She suggested dropping from 3 to 4 weight workouts per week to 2 until after the big day, and concentrate on the running instead. Makes sense. As for the shin splints - seems it's the posterior tibialis and/or the soleus that's causing the issue. Mainly thought to be caused by increasing hill work, mileage, and speed... all of which I'be nee doing these last few weeks! Solution is to rest, ice, stretch calf muscles out, so that's the plan. Will try running again on Tuesday and see how I do. So I think the new weekly routine will be: Mon - weightsTues - runWed - runThurs - run / yogaFri - weightsSat - runSun - rest / yoga Link to comment Share on other sites More sharing options...
ceasom Posted March 13, 2012 Author Share Posted March 13, 2012 Nice weight workout today: Prone leg curl - 3 sets x 10 reps @ 80lbsSeated leg extns - 3 sets x 10 reps @ 110lbsSeated leg press - 3 sets x 16 reps @ 235lbsStanding calf raises - 3 sets x 12 reps @ 275lbsSeated back extns - 3 sets x 20 reps @ 165lbsCable crunch - 3 sets x 30 reps @ 140lbsPull ups with hanging leg raises - 3 sets x 10 reps @ body weightDips - 3 sets x 15 reps @ body weightDb front raises - 3 sets x 10 reps each arm @ 25lbsSmith shoulder shrugs - 3 sets x 10 reps @ 185lbsDb bench press - 3 sets x 12 reps @ 80lbs totalIncline db bench - 3 sets x 12 reps @ 70lbs totalDb rows - 3 sets x 10 reps each arm @ 50lbs Here's what I ate: Breakfast - oats with rice milk & raisins, coffee with rice milkPost weights - vega wfho with health force protein shake, happy herbivore breakfast muffinLunch - tofu scramble with black beans, white teaSnack - green tea, apple, almondsDinner - spring greens salad, garbanzo beans, strawberries, green teasnack - 12 grain crackers, black bean brownie, green teasnack - 2 slices sprouted grain toast, rice milk Link to comment Share on other sites More sharing options...
kareno Posted March 13, 2012 Share Posted March 13, 2012 Hey Colin! I'm back from the Caribbean, so stopping by to check out your journal. Congratulations on the 21 miles!!! WOW!!!! That's incredible. Hope your shin splints are getting better and that you're feeling great! Kudos to you! Link to comment Share on other sites More sharing options...
ceasom Posted March 15, 2012 Author Share Posted March 15, 2012 Thanks, Karen! Looks like you had a great time on the cruise I managed to run 6.75 yesterday with only mild pain in the shins, so they're slowly healing. I also ended up running 30 seconds per mile faster than I normally run that route, so I guess the week off from running actually helped Today was a weight day: Prone leg curls - 3 sets x 12 reps @ 70lbsSeated leg extns - 3 sets x 10 reps @ 110lbsSeated leg press - 3 sets x 16 reps @ 235lbsStanding calf raises - 3 sets x 10 reps @ 275lbsHip abductors - 3 sets x 12 reps @ 120lbsHip adductors - 3 sets x 12 reps @ 120lbsCable crunches - 3 sets x 30 reps @ 140lbsHigh pulley tricep extns - 3 sets x 10 reps @ 100lbsIncline db bicep curls - 3 sets x 10 reps each arm @ 25lbs Here's what I ate today:Breakfast - rolled oats, raisins, with almond milk. Coffee with rice milk.Snack - apple & almonds, green teaLunch - spring green salad, garbanzo beans, mango, green teaPre-weights snack - green tea, 12 grain crackersPost weights - Health Force protein shake with vega wfhoDinner - Chipotle veggie fajita bowl, 3 small corn tortillas, waterSnack - sprouted grain toast, water Link to comment Share on other sites More sharing options...
ceasom Posted March 16, 2012 Author Share Posted March 16, 2012 9 mile hill run after work today - sunny and 82F so it was pretty warm. It was hard going, bu the shin splints did well. It wasn't the best pace in the word at a 10:00 average, but not bad considering I was tired, it was hot, and it was after work. Here's what I ate:Breakfast - red quinoa, pumpkin & spices, raisins, almond milk. Coffee and rice milk.Snack - apple, almonds, green teaLunch - spring greens, mango, garbanzo beans, green tea, one scoop vegan vanilla ice creamSnack - 12 grain crackersPost run - vega wfho & health force protein shakeDinner - 2 home made black bean burgers, 2 slices sprouted grain bread, waterSnack - 2 slices sprouted grain toast, water Link to comment Share on other sites More sharing options...
ceasom Posted March 17, 2012 Author Share Posted March 17, 2012 Good weight workout today: Db bench - 3 sets x 12 reps @ 80lbs totalIncline db bench - 3 sets x 12 reps @ 70lbs totalPull ups with hanging leg raises - 3 sets x 10 reps @ body weightDips - 3 sets x 16 reps @ body weightSeated shoulder press - 3 sets x 12 reps @ 120lbsShould shrugs (smith machine) - 3 sets x 15 reps @ 185lbsDb front raises - 3 sets x 10 reps each arm @ 25lbsDb lateral raises - 3 sets x 10 reps each arm @ 20lbsPull downs - 3 sets x 10 reps @ 100lbsUpright rows (smith machine) - 3 sets x 8 reps @ 95lbsSeated back extns - 3 sets x 20 reps @ 165lbsSeated cable rows - 3 sets x 10 reps @ 200lbs Here's what I ate:Breakfast - red quinoa with almond milk & raisins, coffee with rice milkSnack - apple & almonds, green teaLunch - spring green salad with mango, green teaPost weights - sun warrior protein shake with vega wfhoDinner - Sweet Tomatoes large salad bar, small baked sweet potato and regular potato, waterSnack - 1oz dark chocolate, 3 slices sprouted grain toast, water Link to comment Share on other sites More sharing options...
robert Posted March 17, 2012 Share Posted March 17, 2012 Hi Colin, Have a great weekend! All the best! -Robert Link to comment Share on other sites More sharing options...
kareno Posted March 20, 2012 Share Posted March 20, 2012 Hey Colin! Hope you've had a great few days since your last post, and that things are going so great for you and your family! Link to comment Share on other sites More sharing options...
ceasom Posted March 21, 2012 Author Share Posted March 21, 2012 Thanks for checking in Robert & Karen Doing OK here but my daughter was sick over the weekend and the weather was bad, so... I went 3 days without working out (other than one home yoga session) so I was getting withdrawal symptoms LOL Still, it gave me plenty of time to try new recipes from the Thrive diet - I think the curry chickpea pizza and the buckwheat blueberry pancakes are the favorites so far! I'm also trying to cut out the morning coffee and have green tea instead. At least my daughter is over the stomach flu now, so she went back to school today, which meant I could go run 10.45 mile hill run in 1 hr 44 minutes, 9:57 overall pace, 1097 calories burned. 52 degrees, sunny, gentle breeze - perfect! I guess the 3 day rest did me good because I felt energetic for the full run. Good job too because I then had to work 1pm to 10pm! Here's what I ate today (more calories than normal but I was hungry after that run! LOL) : Breakfast - 2 buckwheat blueberry pancakes with fresh kiwi and mango, green tea.Pre run - 4 dried datesDuring run - coconut water "green" juice mixed with plain water 50/50, one carb gelPost run - Thrive diet chocolate almond smoothie (banana, dates, cocoa nibs, protein powder, ground flaxseed)Lunch - left over colcannon from St Paddy's day, green teaSnack - 2 small apples, almonds, Thrive diet energy bar, green teaDinner - spring green & kale salad, chickpeas, Sun Warrior protein shakeSnack - Thrive diet veggie crackers, green teaSnack - 2 slices sprouted grain toast, warm rice milk Hopefully going to hit the weights tomorrow after work! Link to comment Share on other sites More sharing options...
ceasom Posted March 22, 2012 Author Share Posted March 22, 2012 Managed to hit the weight room after work today: Pull ups with hanging leg raises - 1 set x 10 reps & 1 set x 8 reps @ body weightSeated leg extns - 3 sets x 10 reps @ 110lbsStanding calf raises - 3 sets x 10 reps @ 275lbsRomanian db deadlift - 3 sets x 10 reps each leg @ 25lbsCable crunches - 3 sets x 30 reps @ 140lbsSeated shoulder press - 3 sets x 12 reps @ 120lbsUpright rows - 3 sets x 8 reps @ 90lbsDb bench press - 3 sets x 12 reps @ 80lbsDb incline press - 3 sets x 10 reps @ 70lbsLow cable row - 3 sets x 10 reps @ 200lbsShoulder shrugs (smith machine) - 3 sets x 15 reps @ 185lbs Here's what I ate:Breakfast - green tea, rolled oats with goji berries & raisins, almond milkSnack - Thrive homemade veggie crackers, green teaSnack - banana & almonds, green teaLunch - chickpea curry pizza base with veggies, green teaSnack - applePost weights - homemade "lara bar", sun warrior shale with vega wfhodinner - kale salad with red kidney beans, blue corn tortilla chips & homemade peach salsa, dessert was a pear & ginger smoothie Pretty healthy day Link to comment Share on other sites More sharing options...
ceasom Posted March 23, 2012 Author Share Posted March 23, 2012 Totally forgot to post last night.... Did a 6.7 mile run in the morning - was up at 4am and left the house at 5am. 65 minute run, 9:57 pace, 706 calories. Breakfast - 2 buckwheat blueberry pancakes with raspberries & blackberries, green teaPost run - banana, green teaSnack - banana, almonds, green teaLunch - green salad, red kidney beans, green teaSnack - 12 grain crackers, half a lara bar, green teaDinner - lo mein veggies with fried sprouted tofu, ginger pear smoothieSnack - wholewheat sour dough toast, water Today is a rest day due to dental appts, work, and life! Weight room tomorrow.... Link to comment Share on other sites More sharing options...
ceasom Posted March 25, 2012 Author Share Posted March 25, 2012 Quick trip to the weight room this morning: Pull ups with hanging leg raises - 3 sets x 10 reps @ body weightSeated shoulder press - 3 sets x 12 reps @ 120lbsUpright rows - 3 sets x 8 reps @ 95lbsShoulder shrugs (smith machine) - 3 sets x 15 reps @ 185lbsDb Romanian deadlifts - 3 sets x 10 reps each leg @ 30lbsSeated leg extns - 3 sets x 10 reps @ 110lbsSeated leg press - 3 sets x 16 reps @ 235lbsStanding calf raises - 3 sets x 10 reps @ 275lbsLow cable row - 3 sets x 12 reps @ 200lbsDb bench - 3 sets x 12 reps @ 80lbsDb incline bench - 3 sets x 12 reps @ 70lbsSeated back extns - 3 sets x 20 reps @ 165lbs Here's what ate: Breakfast - 2 buckwheat blueberry pancakes with mango, coffee with rice milkPost weights - chocolate almond smoothie with health force chocolate protein powderLunch - falafel pita, blue corn tortilla chips with beans, garlic new potatoes, waterDinner - left over beans & potatoes, water Link to comment Share on other sites More sharing options...
ceasom Posted March 26, 2012 Author Share Posted March 26, 2012 19.5 mile run yesterday morning, with hill work after mile 7 Did pretty well, used a variety of gel brands, made Brendan Brazier's ginger ale sports drink with coconut water - that was good! Overall pace wasn't great at 10:41 but that's because I took the hills too fast so slowed down on the way back. Had another runner fall in with me on the way up - thought he was going to pass but he just fell in and started to chat, so I ended up running a little faster than I normally would and with chatting, I burned a little more energy than I normally would have, but it was good. Ate the usual oats with raisins and goji berries before the run, a liter of carbonated water when I got home, a Probar, then a Sun Warrior protein shake with vega wfho. And then my daughter wanted to go swimming.... ! So I sat at the edge of the pool, feet and legs in the water to soothe them. We went out for sinner with my mother-in-law - Thai food! So panang curry and a spring roll. Snack before bed was pretty bog - 3 slices sprouted grain toast, warm, rice milk, 4 garlic & poppy seed crackers. Link to comment Share on other sites More sharing options...
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