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Ravingrunner ~ Training and Diet Journal


Kora
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http://i846.photobucket.com/albums/ab28/koraraving/Injuries/IMG_20130930_150628_zps33102663.jpg

 

OMG, my feet are like a road map of the last few weeks of training! I have a blood blister on the top of one toe, the spider bite still healing up, a blister between my toes, some weird knot on the outside of my little toe, a little left over poison ivy around my ankles, then I have a bruise on the ankle you can't see and another bruise on the top of one foot.. LOL I guess my chances of having sexy feet anytime soon is not probably not good??!! I was considering getting a foot massage today but I'm afraid like a toe nail will fall off or something and totally freak the girl out who massages my feet! It might be more then I should ask of another human being right now.. even if I tip well it would be enough.

 

Stats:

 

Fasted Blood sugar 92

Blood pressure 115/75

Rested Heart Rate 46

Cardiac Stress 2%

Weight 159.8

Hydration Very good

Totals:

 

Calories Burned 2938

Calories Consumed 1694

Calorie Deficit 1244

Fat 26

Carbs 216

Protein 67

Alcohol 0

Hydration:

 

Pre run 8 oz

Post 8 oz

Total for the day *untracked

Supplements:

 

1 zantrax prerun

1 multi

extra vit K

Sleep &:45 hours @ 92 % efficiency

 

Total Training Time 1:30 hours

 

Moods: Energetic

 

Cycle: W2 D8

 

http://i846.photobucket.com/albums/ab28/koraraving/Oklahoma%20Skies/IMG_20130927_192814_zps18baca78.jpg

 

Recovery practices: Light massage post run

 

Cut Cycle: W1 D2

 

Today's Goal: Moderate Recovery -

 

Run: Easy run - Easy pace Long recovery run

 

DISTANCE 6.00 mi

DURATION 1h:14m:37s

AVG. SPEED 12:26 min/mi

MAX. SPEED 10:23 min/mi

CALORIES 718 kcal

HYDRATION 0.22L

AVG. HEART RATE 149

MAX. HEART RATE 163

WEATHER Clear night/morning

WIND 0.0 mph ↓

TEMPERATURE 54°F

HUMIDITY 87%

Notes: Stiffness & light pain in the right knee, iced post run.

 

Perun ~ coffee & soy milk

 

Post Run ~ Plant Fusion protein shake with unsweetened almond milk

 

Lunch ~ Hashbrowns, veggies, fruit

 

Dinner ~ Veggie rolls, (like sushi only with no fish) stir fry veggies, pot sticker w/mushroom based filling, vegan red velvet cake.

 

http://i846.photobucket.com/albums/ab28/koraraving/food/20130930_111500_zps3990a342.jpg

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http://i846.photobucket.com/albums/ab28/koraraving/Oklahoma%20Skies/07be1f24-2986-4cc0-b4bd-fe984bcf0e27_zps3abd82d2.jpg

 

I did good today. I set a new post injury PR’s. All I could think was breath and run. LOL I’m not sure breathing was the top priority! I needed to know I was progressing. My last 2 mile test was roughly 5 weeks ago and 8:42 a mile. SO this is a very nice improvement!

 

DISTANCE 2.00 mi test

DURATION 14m:20s

AVG. SPEED 7:10 min/mi

AVG. HEART RATE 169

MAX. HEART RATE 188

Heart rate zone Duration This includes my warm up but not my cool down.

RESTING (50 – 113) 0m:15s

1.WARM UP (114 – 126) 0m:10s

2.FAT BURNING (127 – 139) 0m:22s

3.AEROBIC (140 – 151) 5m:04s

4.ANAEROBIC (152 – 164) 0m:15s

5.MAXIMUM (165 – 188) 14m:07s

WEATHER Clear night/morning

WIND 4.3 mph ↖

TEMPERATURE 59°F

HUMIDITY 93%

 

Notes: I did have some lower back pain post run, so since the run went well I didn’t take a second try at it. I also was forced to skip cycling and weightlifting as a result. Because the pain was on the right side lower back, which is where I still have problems with a compressed nerve. I spent extra time resting, and alternating heat & ice on it simply to ensure that the pain is dealt with quickly and to get it as well as as I can as fast as I can so it doesn’t interfere with the rest of my week. I hate that I’m still not in a position to be completing my planned workouts more routinely but as long as I’m progressing I guess it’ll eventually all work out.

 

http://i846.photobucket.com/albums/ab28/koraraving/miss%20wildlife/IMGP0704_zps4e2cc31a.jpg

 

Stats:

 

Weight 158.5

Fasted Blood sugar 106

Blood pressure 115/75

Rested Heart Rate 49

Cardiac Stress 2%

Hydration Good

Totals:

 

Calories Burned 2422

Calories Consumed 1027

Calorie Deficit 1405

Fat 32

Carbs 105

Protein 53

Alcohol 1 shot of bourbon pre run, don't judge me!

 

Supplements:

 

1 zantrax prerun

1 multi

extra vit K

Recovery:

 

Sleep 7:12 hours @ 91 % efficiency

Moods: Energetic / Bored

Recovery practices: Soak in pink lineament & hot tub / alternating heat & ice on the lower back

Eats:

 

Post Run – coffee, soy creamer and Plant fusion protein shake w/ unsweetened almond milk.

Lunch – sugar snap peas w/ hummus and pine nuts

Dinner – vegan pizza made with coconut flour & plant fusion protein powder, tomato sauce and almond cheese

Snack – peanut butter & celery

 

http://i846.photobucket.com/albums/ab28/koraraving/miss%20wildlife/IMGP0699_zpsce5549fa.jpg

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Run : Easy run with 10 short sprint intervals mixed in.

 

DISTANCE 4.61 mi

DURATION 56m:32s

AVG. SPEED 12:15 min/mi

MAX. SPEED 8:08 min/mi

CALORIES 550 kcal

HYDRATION 0.93L

AVG. HEART RATE 150

MAX. HEART RATE 163

 

WEATHER Mostly clear night/morning

WIND 9.9 mph ↖

TEMPERATURE 70°F

HUMIDITY 100%

Notes: This didn't go as well as I would like. My legs just felt dead, lifeless. I'm still having some lower back pain from the sprint session.

 

Iso Back: Core & Pelvic Strengthening

 

Spinal Rotations 4x10 ES

Reverse Hypers 5x10

Core Stabilizers 2x15

Hypers 2x10

Unstable Bridging 3x10

Rolling Kegels 3x10

Stats:

 

Weight 157

Fasted Blood sugar 100

Blood pressure 102/80

Rested Heart Rate 52

Cardiac Stress 5%

Hydration good

Keytones traces post run

UA Normal other then traces of keytones

Totals:

 

Calories Burned 2635

Calories Consumed 1427

Calorie Deficit 1208

Fat 50

Carbs 199

Protein 55

Alcohol 0

Supplements:

 

1 zantrax prerun

1 multi

extra vit K

Sleep 7:11 hours @ 95 % efficiency

 

Breakfast Postrun: Coffee w/ soy creamer. Plant fusion protein shake w/ unsweetened almond milk and an apple.

Lunch: Vegan sushi & grapes

Dinner: Vegan tacos, edamame & potatoes

 

http://i846.photobucket.com/albums/ab28/koraraving/food/IMG_20131002_133657_zpsbcd72465.jpg

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http://i846.photobucket.com/albums/ab28/koraraving/Oklahoma%20Skies/IMG_20131003_072012_zpsd0c3131d.jpg

 

Running: Easy run

 

DISTANCE 5.28 mi

DURATION 1h:10m:35s

AVG. SPEED 12:34 min/mi

MAX. SPEED 10:35 min/mi

CALORIES 589 kcal

HYDRATION 1.03L

AVG. HEART RATE 136

MAX. HEART RATE 156

WEATHER Partly cloudy night/morning

WIND 12.4 mph ↑

TEMPERATURE 70°F

HUMIDITY 93%

Notes: I really need a rest day today, but it was great weather for running so I couldn't pass up at least an easy recovery run! It was cloudy, lots of wind and storm clouds. I love running in threatening weather.

 

Stats:

 

Weight 156

Fasted Blood sugar 112

Rested Heart Rate 45

Cardiac Stress 1%

Hydration good

Totals:

 

Calories Burned 2335

Calories Consumed 838

Calorie Deficit 1497

Fat 28

Carbs 88

Protein 58

Alcohol 0

Supplements:

 

1 zantrax prerun

1 multi

extra vit K

Sleep 7:05 hours @ 88% efficiency

 

Notes: I'm not gonna bother listing diet today, food choices were healthy but calories were way to low. This was not on purpose, I'm just really busy this week. Getting ready to leave for Arizona in a few days.

 

http://i846.photobucket.com/albums/ab28/koraraving/Oklahoma%20Skies/20131003_070135_LLS_zpsa2ee27c8.jpg

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http://i846.photobucket.com/albums/ab28/koraraving/Wildlife/IMG_20131004_110929_zps48c0667f.jpg

The evil turtle I caught murdering insects!! I lectured him about the wisdom and compassion of becoming vegan, but he wouldn't be swayed. He was cold hearted and determined to wipe the insect race no matter how much pain he caused!

 

Trail running: I'm having a little trouble with my gps so I only have partial stats today.

 

DURATION 1h:13m:37s

CALORIES 645 kcal (estimate)

AVG. HEART RATE 141

MAX. HEART RATE 172

Heart rate zone Duration

1.WARM UP (114 - 126) 16m:44s

2.FAT BURNING (127 - 139) 14m:16s

3.AEROBIC (140 - 151) 24m:53s

4.ANAEROBIC (152 - 164) 13m:48s

5.MAXIMUM (165 - 178) 3m:26s

WEATHER Mostly sunny

WIND 13.7 mph ↑

TEMPERATURE 79°F

HUMIDITY 83%

Notes: this was suppose to be a recovery run and I should never get into anaerobic or maximum zones on a recovery run... At that point it becomes a work, it's no longer useful for recovery. I just got a little carried away. lol This will have negative consequences on my longer run tomorrow, because I really needed a recovery day. Aside from that though I really enjoyed this run!

 

Back rehab/prehab. Iso Strengthening for the lower back and core.

 

2×20 on all exercises

 

Hip flexors (quads, floor work)

Hamstring (lifts, floor work)

Hip abductors

Hip adductors

Glute leg lifts

Hip external rotators (with therabands)

Hip internal rotators (with therabands)

Sacrospinalis

Core Strengthening

 

Spinal rotations

Russian twists

Core Stabilizers

Rolling knee kegels

Reverse crunches

Leg raises

Unstable bridges

Stats:

 

weight 155.5 * My weight is dropping nicely this week. (4.5 lbs so far)

Fasted Blood sugar 89

Blood pressure 110/80

Rested Heart Rate 46

Cardiac Stress 4%

Totals:

 

Calories Burned 2432

Calories Consumed 1722

Calorie Deficit 710

Fat 55

Carbs 222

Protein 46

Alcohol 0

Hydration:

 

Pre 12 oz

In 6 oz

Post 16 oz

Total for the day 64 oz

Supplements:

 

1 zantrax prerun

1 multi

extra vit K

Sleep 8,27 hours @ 83 % efficiency

 

http://i846.photobucket.com/albums/ab28/koraraving/food/IMG_20131004_193937_zps79920852.jpg

 

Notes: I'm hoping by raising my calories today that it might help my recovery and energy levels for tomorrow.

 

Breaskfast Prerun - vegan burrito w/ tofu and potatoes. Coffee, soy creamer and an apple.

Snack Post run granola bar.

Lunch Post back/core workout. I had vegan pizza w/ almond cheese.

Dinner Zoe's Kitchen. Veggie kabobs, pitas & hummus and a bowl of mixed fruit.

 

http://i846.photobucket.com/albums/ab28/koraraving/food/IMG_20131004_193524_zps84d44caa.jpg

 

My first time at Zoe's Kitchen it's a new restaurant to our town. I liked it a lot, it's Mediterranean type food and it's very vegan and gluten free friendly. We can use more restaurants like that in town. The food was good but the atmosphere I wasn't to crazy about. It's was busy, lots of families & kids... which is fine except that the restaurant is small and it doesn't seam to be designed to absorb that much noise. It was very loud. I kind of like to be able to hear the person across the table from me and I hate being crowded in.

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Ok so miserable run today but at least I had company! I got a little over enthusiastic on my recovery run yesterday and today I paid the piper, actually it was a beer bong but whose judging. It didn’t help that it was raining and freakishly cold this morning. Not so bad once my run actually started but I spent 20 minutes standing around in it trying to get my gps to log on and getting more and more irritated by the moment. Finally I threw the stupid thing away and went Flintstone style. On foot and with no GPS.

 

Saturday’s Run (I took a rest day Sunday)

 

DURATION 1h:48m:39s

AVG. HEART RATE 139

MAX. HEART RATE 154

WEATHER Cloudy

WIND 15.5 mph ↓

TEMPERATURE 50°F

HUMIDITY 66%

Give it short and sweet today no stats.. I will pick back up on full posts Monday.

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  • 1 month later...
  • 3 months later...
Your posts and pics are great, love that turtle! How have you been? I haven't seen you post for a while.

 

Sorry I kinda disappeared! I had to have back surgery and it's taken me a while to bounce back fully from that. I think I have though. The last two weeks of my training have been going good and I think (I hope) I'm ready once again to resume a training full training schedule.

 

So I'm back to work..

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Ok since the surgery I've mostly been doing rehab work and short 3 mile runs. Which I have been enjoying but at damn slow paces. We've had alot ice and snow to run in so that's been fun even at slow miles. About maybe 5 weeks back I tried 2 ten mile runs and it caused me a great of deal which forced me back to 3 mile runs for a few weeks. Last week I started picking up the miles again I'll post two of those runs. And then yesterday I ran my ten mile test run which went pretty good, and I will post that one as it's own day with nutrtion. So with any luck yet again I believe I'm ready to start building speed and miles. And hopefully get back to weight training. I do still have some lingering rehab and prehab work.

 

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140202_103107_zpsec964f73.jpg

 

Run 1 :

 

DISTANCE 5.41 mi

DURATION 1h:08m:46s

AVG. SPEED 12:43 min/mi

MAX. SPEED 9:23 min/mi

CALORIES 703 kcal

AVG. HEART RATE 156

MAX. HEART RATE 168

WEATHER Mostly cloudy

WIND 8.7 mph ↖

TEMPERATURE 37°F

HUMIDITY 83%

 

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140202_103332_zpscc267535.jpg

 

Run 2:

 

DISTANCE 6.02 mi

DURATION 1h:20m:23s

AVG. SPEED 11:21 min/mi

MAX. SPEED 10:56 min/mi

CALORIES 752 kcal

AVG. HEART RATE 148

MAX. HEART RATE 204

*I have a sinus infection and I was in quiet a bit of pain hence the slow pace and unusually high heart rates.

WEATHER Cloudy

WIND 15.5 mph ↘

TEMPERATURE 36°F

HUMIDITY 86%

 

 

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140202_102557_zps756df0c0.jpg

 

That's amazing running weather. It's gone now but fun while it lasted!

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I'm 3 days into a 25 week training cycle with a new coach... so bare with me I'm a bit unorganized. And maybe tomorrow I will have time to figure out why the pics are SO FUCKING HUGE!!

 

 

So I know there’s some missing information from the last few weeks.. but my last two runs are posted in the catch up post (previous one). Other then that all that’s important is that I’m starting a 25 week training cycle. It will include marathon training, weight lifting and some residual rehab/prehab stuff that I still need. I’m also working on my nutrient timing so there will be sort of a time line posted in my training as to training & meals. I’m still hanging with the vegan diet. Although recently like literally this week I’ve started adding back in egg whites. That’s because as you will see I’m having problems with my blood sugars being a little to high. Adding in a few egg whites with some of my meals is the easiest way for me to sort of minimize the carbs on blood sugar thing.. I’m having trouble with balancing my carbs on a vegan diet and I’m going to be traveling next week so I really don’t have time to sit down and rework my diet at the moment.

 

Stats:

 

Calories Burned: 3625

Calories Consumed: 1452

Calorie Deficit: 2172 (to large)

Sleep 7:09 hours

Training Time 3.45 hours

Fasted Blood sugar 104

Blood pressure 109/80 Pulse 67

Resting heart rate 56

Cardiac Stress test 2%

Nutrition:

 

Calories 1452

Fat 42 25%

Carbs 207 55%

Protein 78 20%

Fiber 47

Sodium 2237

This will NOT be a good example of how nutrient timing works. What is suppose to happen is that you track your energy expenditure through the day and basically you want to balance your calorie intake with your energy needs. The goal is to always bee with in about 400 calories of your needs. So basically I would eat large meals around times when I burn large amounts of calories and smaller meals when I’m not burning that many. I eat small frequent meals most of the day. It’s really not that hard. I just don’t like eating early but I love to train early so for optimum results I really need to pay attention to that.

 

In my defense I was extraordinarily bust today and I just didn’t have time to do a lot with meals.

 

6 am / Long Run:

 

DISTANCE 10.00 mi

DURATION 2h:03m:47s

AVG. SPEED 12:22 min/mi

MAX. SPEED 8:42 min/mi

CALORIES 1281 kcal

HYDRATION 0.38L

AVG. HEART RATE 157

MAX. HEART RATE 168

Heart rate zone Duration

1.WARM UP (114 – 126) 0m:12s

2.FAT BURNING (127 – 139) 0m:19s

3.AEROBIC (140 – 151) 10m:23s

4.ANAEROBIC (152 – 164) 1h:46m:09s

5.MAXIMUM (165 – 178) 5m:47s

WEATHER Clear night

WIND 21.1 mph ↓

TEMPERATURE 36°F

HUMIDITY 84%

 

Run Notes: This run actually went really well. I felt good despite ditching hydration and energy plan. LOL .. I have no idea why I did that! I had the camel pack and a little food all ready and packed up. Then at the last minute I said fuck it, I’m just running. I can’t even explain why I did that. I just did.

 

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140313_135028_zps27d6bc64.jpg

 

12 noon / Yoga: 1 hour with a strong focus on stretching the lower back & hips.

 

3pm / Back rehab/ which I’m not going to break down today because it was last session.

 

(and sorry meals aren't copying over correctly so that's only on my blog till I figure out what the problem is.)

 

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140201_124930_zps9f1ae9a6.jpg

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Great to see you back, hope you are recovering and healing fast?

 

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

 

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

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If you are back out there running 10 miles then I would say that you are well on your way to recovery. Keep at it, look forward to seeing how you go from here. Do you have any races that you are thinking of doing?

 

Enjoy your weekend MF.

 

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

 

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

 

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

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Immediate Goals for Week 1 of 25 week training cycle.

 

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

Balance calorie and energy expenditure, with a daily deficit of 1,000 calories.

50 g’s fiber

Sodium at or around 1,500

Supplements:

 

Mulit vit

Kyolic

Caffeine

Apple cider vinegar

green tea

Stats:

 

Calories Burned: 2512

Calories Consumed: 1354

Calorie Balance: negative - 1258

Sleep: 5:28 hours *def could have used more of that!

Training Time 1.40 hours

Fasted Blood sugar 114 *IDK WTF that’s about..

Blood pressure 119/93 *or that .. Pulse 71

Resting heart rate 58

Cardiac Stress test 2%

Recovery: Easy day so nothing needed. Moods: Bored Notes: None

 

Nutrition:

 

Calories 1354

Fat 56

Carbs 130

Protein 81

Fiber 40

Sodium 1848

Hydration Intake Totals: 48 oz

 

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140314_080712_zps9fd1a3b8.jpg

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

 

DISTANCE 4.00 mi

DURATION 50m:10s

AVG. SPEED 12:32 min/mi

MAX. SPEED 10:53 min/mi

CALORIES 520 kcal

HYDRATION 0.15L

AVG. HEART RATE 150

MAX. HEART RATE 168

WEATHER Cloudy

WIND 7.5 mph ↑

TEMPERATURE 50°F

HUMIDITY 49%

Run Notes: This wasn’t as easy a run as I would have liked it to be. lol, I wasn’t fully recovered from the 10 miler the other day. So it was a bit tight and strained but that’s ok.

 

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

 

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140313_181235_zps5e0c1f47.jpg Green tea with lime slices, ginger and lavender buds.

 

Meal 1 5am – 7 Am Calories Carbs Fat Protein Sodium Fiber

Silk – Almond Milk, Protein + Fiber (5g Protein, 1 cup 90 10 3 5 160 5

Coffee – Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0

Totals: 92 10 3 5 165 5

 

Meal 2 8 Am – 10

Good Karma – No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0

Nutrasumma – Pea Protein Isolate, 1 scoop 80 0 0 20 350 0

- Frozen Blueberries, 0.5 cup (140g) 35 9 0 0 0 2

Fiber Smart – Clear Fiber, 2 TSP 10 6 0 0 0 6

Totals: 150 16 3 20 430 8

 

Meal 3 11 Am – 1pm

Fresh Express – Green Shredded Cabbage (for Cole Slaw), 1.5 cup 25 3 0 1 15 2

Cabbage – Purple Cabbage – Shredded, Raw, 1 cup 17 4 0 1 13 2

Dole – Shredded Carrots, 3 ounces/85 grams 35 8 0 1 60 2

Kikkoman – Rice Vinegar, 1 tbsp 0 0 0 0 0 0

All Whites – 100% Liquid Egg Whites, 184 g 100 0 0 20 300 0

Wholly Guacamole – Classic Guacamole Snack Packs, 57 g 100 5 9 1 170 3

Totals: 277 20 9 24 558 9

 

Meal 4 2pm – 4 Pm

Bob’s Red Mill – Gluten Free Whole Grain Steel Cut Oats, 1/4 cup dry (44g) 170 29 3 7 0 5

Whole Foods 365 Organic – 100% Pure Pumpkin, 1/4 c 25 6 0 1 5 2

Whole Foods – Pecan Pieces (Raw), 0.25 oz (19 halves) 50 1 5 1 0 1

Totals: 245 36 8 9 5 8

 

Meal 5 5pm – 7pm

Yogi – Green Tea Blueberry Slim Life, 1 bag 0 0 0 0 0 0

La Tiara – Taco Shells, 2 taco shell 80 8 4 0 0 0

- Guacamole, 1 Container 100 5 9 1 170 3

Peanut Butter – Smooth Unsweetened, 2 T. 190 6 16 8 120 2

Totals: 370 19 29 9 290 5

 

Meal 6 7pm – 9pm

Roasted - Garbanzo Beans, 1 cup 220 30 5 14 400 6

Totals: 220 30 5 14 400 6

Totals 1,354 131 57 81 1,848 41

 

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/20140314_193610_zpsrs8lwx9q.jpg

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

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Immediate Goals: Week 1 of 25 Training Cycle.

 

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

Balance calorie and energy expenditure, with a daily deficit of 1,000 calories.

115 g’s protein daily

50 g’s fiber

Sodium at or around 1,500

Lose 2 lbs

 

Supplements:

 

Mulit vit

Kyolic

Co q10

Caffeine

Apple cider vinegar

green tea

Stats:

 

Calories Burned: 3330

Calories Consumed: 1241

Calorie Balance: negative – 2089 *Which is to large of a deficit.

Sleep 7:05 hours

Training Time 2:45 hours

Fasted Blood sugar 96 * looking better

Blood pressure 107/ 99 Pulse 71

Resting heart rate 56

Cardiac Stress test 3%(low) post run – 91%(high) post run - 58% one hour post run – 28% two hours post run – 1% 3 hours post run.

 

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

 

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

 

Calories 1241

Fat 42 30%

Carbs 168 52%

Protein 59 18% *as you can see I’m falling way low on protein

Fiber 34

Sodium 1308

Hydration about 80 oz

Run Hydration: I did stick to the plan today. 16 oz pre run, 8 oz in run, 16 oz post run + 16 oz 1 hour later.

 

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140315_094103_zps8af8fb09.jpg

 

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

DISTANCE 10.01 mi

DURATION 2h:09m:01s

AVG. SPEED 12:15 min/mi

MAX. SPEED 10:41 min/mi

CALORIES 1280 kcal

HYDRATION 0.53L

 

AVG. HEART RATE 153

MAX. HEART RATE 175

Heart rate zone Duration

1.WARM UP (114 – 126) 2m:45s

2.FAT BURNING (127 – 139) 5m:21s

3.AEROBIC (140 – 151) 29m:51s

4.ANAEROBIC (152 – 164) 1h:21m:35s

5.MAXIMUM (165 – 178) 9m:24s

 

MIN. ALTITUDE 1020 ft

MAX. ALTITUDE 1142 ft

TOTAL ASCENT 646 ft

TOTAL DESCENT 679 ft

WEATHER Mostly clear night/partly clouding morning

WIND 4.3 mph ↖

TEMPERATURE 52°F

HUMIDITY 100%

Long Runs post UA results: Everything was good, there was trace amounts of keytones & proteins but that’s fine. Hydration was good.

 

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

 

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

 

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

 

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

 

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/hdr_00124_0_edited_zpsa3c1939c.jpg

 

Meal 1 5am – 7 Am Pre run Calories Carbs Fat Protein Sodium Fiber

- Almond Milk, Protein + Fiber (5g Protein, 0.5 cup 45 5 1 3 80 3

Coffee – Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0

- Date Nut Coconut Roll, 1 piece 100 23 1 1 0 3

Totals: 147 28 2 4 85 6

 

Meal 2 8 Am – 10 Post run

- No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0

Nutrasumma – Pea Protein Isolate, 1 scoop 80 0 0 20 350 0

- Clear Fiber, 2 TSP 10 6 0 0 0 6

- Medium Green Apple, 154 g 80 22 0 1 2 5

Frozen Tropical Fruit Mix-pinaeapple, Mango, Strawberries & Papaya, 0.5 cup 35 9 0 1 0 1

- Green Tea Super Fruit, 1 tea bag 0 0 0 0 0 0

- Lime Slice or Wedge, 2 slice or wedge 4 0 0 0 0 0

Ginger root – Raw, 0.5 tsp 1 0 0 0 0 0

Totals: 235 38 3 22 432 12

 

Meal 3 11 Am – 1pm

- Garbanzo Beans, 1 cup 220 30 5 14 400 6

- Brown Fried Rice, 2.75 oz. 85 19 2 2 0 2

- Pignoli Pine Nuts, 1 T. 53 0 5 1 0 0

Spinach – Raw, 1 cup 7 1 0 1 24 1

Totals: 365 50 12 18 424 9

 

Meal 4 2pm – 4 Pm

- Stash-Ginger Peach With Matcha Green Tea, 1 -0 oz cup 0 0 0 0 0 0

Braggs – Organic Apple Cider Vinegar, 1 tbsp 15 ml 0 0 0 0 0 0

- Cherry Pistachio Multigrain Fruit & Nut Bar, 1 Bar (38g) 170 24 7 4 85 2

Totals: 170 24 7 4 85 2

 

Meal 5 5pm – 7pm

Cauliflower Florets – , 170 g 50 8 0 2 50 2

- Pepper Stir-Fry With Sliced Green, Red & Yellow Bell Peppers and White Onions, 1 cup (84g) 25 5 0 1 10 1

Mushrooms – Raw, 1 cup, pieces or slices 15 2 0 2 3 1

- No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0

- Chopped Ginger , 1 tsp 15 3 0 0 0 0

- Minced Garlic, 1 tsp (5g) 5 1 0 0 0 0

- Green Tea Super Fruit, 1 tea bag 0 0 0 0 0 0

Braggs – Organic Apple Cider Vinegar, 1 tbsp 15 ml 0 0 0 0 0 0

Totals: 135 20 3 5 143 4

 

Meal 6 7pm – 9pm

- Natural Peanut Butter – Rich Roast Chunky, 2 tbsp 190 8 16 7 140 2

Totals: 190 8 16 7 140 2

 

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

 

Totals 1,242 168 43 60 1,309 35

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My first day back in the gym since the surgery and I was super excited to see I wasn't starting over in the muscle strength and endurance department. Over all this was a great lifting session.

 

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

 

Week 1 at glance:

 

Day 1 – 4.86 mile run

Day 2 – rest day

Day 3 – 10.00 mile run

Day 4 – rest day

Day 5 – 4.00 mile run

Day 6 – 10.00 mile with hill repeats

Day 7 – rest day

Total miles: 28.86

Immediate Goals: Week 2 of 25

 

Reintroduce weight training.

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

Balance calorie and energy expenditure, with a daily deficit of 1,000 calories.

115 g’s protein daily

50 g’s fiber

Sodium at or around 1,500

 

Supplements:

 

Mulit vit

Kyolic

Co q10

Caffeine

Apple cider vinegar

green tea

Stats:

 

Calories Burned: 3188

Calories Consumed: 1485

Calorie Balance: negative – 1703

Sleep 5:20 hours

Training Time 3.00 hours

Fasted Blood sugar 97

Blood pressure 102/74 Pulse 67 *BP is improving

Resting heart rate 54

Cardiac Stress test 1%

 

Nutrition:

 

Calories 1485

Fat 50 30%

Carbs 175 46%

Protein 93 24%

Fiber 47

 

Run – Recovery=easy

 

DISTANCE 3.17 mi

DURATION 43m:46s

AVG. SPEED 13:48 min/mi

MAX. SPEED 8:50 min/mi

CALORIES 397 kcal

HYDRATION 0.12L

AVG. HEART RATE 145

MAX. HEART RATE 158

MIN. ALTITUDE 1037 ft

MAX. ALTITUDE 1312 ft

TOTAL ASCENT 427 ft

TOTAL DESCENT 404 ft

WEATHER CLEAR

WIND 0.0 mph ↓

TEMPERATURE 28°F

HUMIDITY 92%

 

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

 

Hike: easy

 

DISTANCE 1.83 mi

DURATION 38m:49s

MIN. ALTITUDE 1086 ft

MAX. ALTITUDE 1142 ft

TOTAL ASCENT 75 ft

TOTAL DESCENT 43 ft

WEATHER Mostly sunny

WIND 11.2 mph ↑

TEMPERATURE 52°F

HUMIDITY 46%

 

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

 

Hammer Shoulder press

2×10 @ 20-20

2×8 @ 30-30

1×5 @ 50-50

1×3 @ 60-60

2×1 @ 70-70

1×1 @ 80-80

 

Nautalis Overhead press

2×10 @ 35

2×8 @ 35

2×6 @ 35

 

Nautalis Incline Press

1×5 @ 50

1×3 @ 65

1×5 @ 55

 

Vertical Chest Press p. (position=alternating hand positions from close to wide)

1×10 @ 35 p 1 / 1×10 @ 35 p. 2

1×8 @ 45 p.1 / 1×8 @ 45 p.2

1×6 @ 55 p.1 / 1×6 @ 55 p.2

1×6 @ 65 p.1 / 1×6 @ 65 p.2

1×3 @ 75 p.1 / 1×3 @ 75 p.2

 

Hammer Decline Press

4×5 @ 40

 

Hammer Front Pulldowns

1×10 @ 40

1×10 @ 60

1×10 @ 80

1×5 @ 100

1×5 @120

1×2 @ 140

 

Hammer Rows

1×8 @ 60

1×8 @ 80

1×8 @ 100

 

Hammer High rows

1×8 @ 60

1×8 @ 80

1×8 @ 100

 

Plate Grip Shrugs

3×10 w/ 45-45

 

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

 

Rehab / Plantar Fiasciitis

 

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

Plantar fascia stretch – Hold for 5 seconds and repeat on each side for 2 sets of 10 times.

Heel Raises – Hold for 5 seconds repeat for 2 sets of 10.

Toe Raises – Hold for 5 seconds repeat for 2 sets of 10.

Ankle pumps – Repeat for 2 sets of 10.

Towel Curls – Repeat for 2 sets of 10.

Resisted Dorsiflexion – Repeat for 2 sets of 10 reps.

Marble pick up – 20 marbles for each foot.

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

Leg Balance 2 – 10 times on each side.

 

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This week really wasn't worth breaking down into days, because I spent most of it traveling and working. had hoped to train while I was out of town but one my knee hated traveling. The car rides caused me all sorts of pain and swelling in my knee. Also so much needed to get done that there wasn't enough time for much training.

 

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

 

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

 

Day 1# is actually the last post I have listed above..

Day # 2 - 3.50 mile run followed by a full day of driving..

Day #3 - no training / archive work

Day #4 - 25 mins of easy lifting full body + 30 min walk / long drive

Day #5 - 30 min walk / 45 mins on the Octogen trainer knee evaluation & 1.45 hours on knee rehab program

Day #6 - 2 mile run + 1.30 hours knee rehab program

 

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

 

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

 

My knee rehab program looks like this.

 

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

 

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

 

Stage 3 - Strengthening exercises - 2 sets of on each of these exercises.

Quad sets

ham sets

SLR

Terminal knee ext.

mini squats

Iso hip adductor

 

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

 

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Immediate Goals: Week 2 of 25

 

Focus on balancing running with knee rehab.

Balance calorie and energy expenditure, with a daily deficit of 1,000 calories.

115 g’s protein daily

50 g’s fiber

Sodium at or around 1,500

Keep weight training to around 30 mins.

Knee rehab 5 days a week.

Stats:

 

Who the fuck cares about stats right now…

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

 

DISTANCE 6.25 mi

DURATION 1h:30m:25s

AVG. SPEED 14:28 min/mi

MAX. SPEED 10:34 min/mi

CALORIES 742 kcal

AVG. HEART RATE 137

MAX. HEART RATE 153

WEATHER Clear night

WIND 0.0 mph ↓

TEMPERATURE 34°F

HUMIDITY 74%

 

Knee Rehab: 1.30 hours

 

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

 

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

 

Stage 3 – Strengthening exercises – 2 sets of on each of these exercises.

Quad sets

ham sets

SLR

Terminal knee ext.

mini squats

Iso hip adductor

 

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140323_075327_zpsf2c9f03d.jpg

 

Week 1 at glance:

 

Day 1 – 4.86 mile run

Day 2 – rest day

Day 3 – 10.00 mile run

Day 4 – rest day

Day 5 – 4.00 mile run

Day 6 – 10.00 mile with hill repeats

Day 7 – rest day

Total miles: 28.87 average pace: 12.48

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

 

Day #1 - 3.17 mile run

Day # 2 – 3.50 mile run followed by a full day of driving..

Day #3 – no training / archive work

Day #4 – 25 mins of easy lifting full body + 30 min walk / long drive

Day #5 – 30 min walk / 45 mins on the Octogen trainer knee evaluation & 1.45 hours on knee rehab program

Day #6 – 2 mile run + 1.30 hours knee rehab program

Day #7 – 1.60 mile run

Total Miles: 10.90 average pace: 13.38

 

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140323_082158_zps2d85217a.jpg

 

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

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Day 3 of Week 3 of a 25 week rehab/marathon training.

 

Immediate Goals:

 

Focus on balancing running with knee rehab.

Balance calorie and energy expenditure, with a daily deficit of 1,000 calories.

115 g’s protein daily

50 g’s fiber

Sodium at or around 1,500

Keep weight training to around 30 mins.

Knee rehab 5 days a week.

I’m not tracking stats or posting diet this week, but the diet is on track.. I promise Monday I will start posting those again.

 

No running today.. Just rehab & whiskey.

 

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

 

CHP Knee rehab 1.30 hours

 

Self Mobilization Exercises -

 

Down ward knee cap push 2 sets of 10 on each knee.

Upward knee cap pull, 2 sets of 10.

In ward knee cap push, 2 sets of 10.

Outward knee cap pull. 2 sets of 10.

Stretching Exercises -

 

Quads – 2 sets of 10 with holds

Hamstrings- 2 sets of 10 with holds

Calf stretch – 2 sets of 10 with holds

TFL – .2 sets of 10 with holds

Strengthening Exercises -

 

Quad sets – 2 sets of 10

Ham sets – 2 sets of 10.

SLR ( single leg raise) – 2 sets of 10 on both sides.

Terminal knee extension. – 2 sets of 10 on each side.

Mini squats – . 2 sets of 10.

Isometric hip adductor – 2 sets of 10.

 

Foot Rehab – 1.00 hour P.F.

 

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

 

Plantar fascia stretch – 2 sets of 10 times.

 

Heel Raises – r 2 sets of 10.

 

Toe Raises – 2 sets of 10.

 

Ankle pumps – 2 sets of 10.

 

Towel Curls – 2 sets of 10.

 

Resisted Dorsiflexion – 2 sets of 10 reps.

 

Marble pick up – 20 marbles for each foot.

 

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

 

Leg Balance 2 – Repeat 10 times on each side.

 

Back Rehab – Active Iso Stretching each stretch is held for 5 to 10 seconds then reset and stretched again 10 times. Mat work.

 

Single Leg pelvic tilt

Double leg pelvic tilt

Bent leg hamstring stretch

PSOAS

Quads

Glutes

Trunk lateral flexors

Staright leg hams

Hip adductors

HIp abductors

piriformis

trunk extensors

Thoracic Lumbar rotators

 

Active Iso Strengthening – 2 sests of 10 on each side

 

Quad knee extensors

Quad knee flexors

Hamstrings

Hip extensors – hamstrings

Hip abductors

Hip adductors

Glutes

Hip external Rotators

Hip internal rotators

 

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How's the heart doing? I'll have to go track your journal down and catch up.

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

 

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

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How's the heart doing? I'll have to go track your journal down and catch up.

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

 

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

 

That's good to hear.

 

I might should have worded that a little better! I pan fried apples, whiskey, pecans and agave.. and added that to my oatmeal. It's really good with green apples.

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Day 4 of Week 3 of a 25 week rehab/marathon training.

 

Immediate Goals:

 

Focus on balancing running with knee rehab.

Balance calorie and energy expenditure, with a daily deficit of 1,000 calories.

115 g’s protein daily

50 g’s fiber

Sodium at or around 1,500

Keep weight training to around 30 mins.

Knee rehab 5 days a week.

I’m not tracking stats or posting diet this week, but the diet is on track.. I promise Monday I will start posting those again.

 

Run: easy

DISTANCE 2.52 mi

DURATION 33m:06s

AVG. SPEED 13:08 min/mi

MAX. SPEED 10:47 min/mi

CALORIES 328 kcal

HYDRATION 0.19L

AVG. HEART RATE 153

MAX. HEART RATE 166

WEATHER Cloudy

WIND 19.3to 30 mph ↑ *those wind gusts are brutal.

TEMPERATURE 59°F

HUMIDITY 93%

 

CHP Knee rehab 1.30 hours

 

Self Mobilization Exercises -

 

Down ward knee cap push 2 sets of 10 on each knee.

Upward knee cap pull, 2 sets of 10.

In ward knee cap push, 2 sets of 10.

Outward knee cap pull. 2 sets of 10.

Stretching Exercises -

 

Quads – 2 sets of 10 with holds

Hamstrings- 2 sets of 10 with holds

Calf stretch – 2 sets of 10 with holds

TFL – .2 sets of 10 with holds

 

Strengthening Exercises -

 

Quad sets – 2 sets of 10

Ham sets – 2 sets of 10.

SLR ( single leg raise) – 2 sets of 10 on both sides.

Terminal knee extension. – 2 sets of 10 on each side.

Mini squats – . 2 sets of 10.

Isometric hip adductor – 2 sets of 10.

 

Back Rehab:

 

Active Iso Stretching

 

Shoulder Circumduction 10 cw 10 ccw

Pectoralis majors 2x10 w/ holds

Anterior Deltoids 2x10 w/ holds

Trapezius / rotaotor cuffs 2x10 w/ holds

Forward elevators of the shoulder 2x10 w/ holds

Side elevators of the shoulder 2x10 w/ holds

Shoulder Internal rotators 2x10 w/ holds

Shoulder External rotators 2x10 w/ holds

Rhomboids / Rotators cuff 2x10 w/ holds

Neck Extensors 2x10 w/ holds

Neck Lateral Flexors 2x10 w/ holds

 

Active Iso Strengthening

 

Deltoids DB raises 2x10 5lbs es

Pecs Supine / straight arm lifts 2x10 db's 5lbs es simultaneously

Tricep supine position 2x10 db's 5lbs

Shoulder external rotators 2x10 db's 5 lbs

Shoulder internal rotaotrs 2x10 db's 5 lbs

Tricep prone position 2x10 db's 5lbs

Traps prone position 2x10 db's 5 lbs

Rhomboids prone positions 2x10 db's 5lbs

Biceps curls 2x10 db's 5lbs

Shoulder rolls 2x10 db's 5lbs

 

 

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