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Ravingrunner ~ Training and Diet Journal


Kora
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Day 5 & 6 of Week 3 of a 25 week rehab/marathon training.

 

Immediate Goals:

 

Focus on balancing running with knee rehab.

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

115 g’s protein 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.

 

Both Rest days... I'm not happy about this but I had a check up (long term post surgical follow up) for my back and they asked me to not train a day before so I took an extra rest day and swapped my long for today. So two days off and I'm going to hope like hell that tomorrow goes exceptionally well! Or I will not come back Monday with a happy post! If it doesn't go well I fore warn massive amounts of potty mouth will follow!

 

We have no training to discuss so you can read about me bitch my lunch experience.

 

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OMG lunch at Chipolte today. They annoyed the crap out of me but food was decent. I ordered a vegan burrito bowl and the second thing the girl asked me was.. do you want chicken or pork? I said neither I want it vegan.. then she looked really confused and says, So do want veggies with that? I said yes.. and then she said.. would you like sour cream or cheese?

(Fucking hell women..) No Cause I want it VEGAN! For gods sake... maybe she didn't understand the word vegan?

 

Freebirds would have gotten it right!

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Day 7 of Week 3 of a 25 week rehab/marathon training.

 

Thank you God for such an on target training run. (We need a smiley for that!)

 

Run: Planned long run with a (post surgery) mileage pr. 12 miles with a target heart rate of 150. Building endurance and cardiac efficiency.

 

DISTANCE 12.00 mi

DURATION 2h:47m:18s (finish time includes 3 short stops, 2 for water & food and one to stretch out my a little & warm up)

AVG. SPEED 12:56 min/mi

MAX. SPEED 10:31 min/mi

CALORIES 1552 kcal

AVG. HEART RATE 147

MAX. HEART RATE 167

WEATHER Intermittent clouds

WIND Started at around 11.2 mph ended at around 25 mph

TEMPERATURE 46°F

HUMIDITY 61%

 

Prerun hydration was 24 oz

In run I stopped twice for 8 oz water + 1/2 a banana at each stop.

Post run immediately I had 16 water followed by 24 oz over maybe 2 hours..

 

Overall the run went exceptional well. No pain, my energy levels were consistent, my muscles were all in working order! LOL I didn't feel tight, I didn't feel the muscle were being strained, I didn't feel over extended. This entire run was fairly easy, in the sense that the mileage didn't tax my body in any way that it shouldn't have.

 

Now post run I wasn't feeling that good. I felt nauseated and I had an exertion headache. I frequently get those they don't necessarily mean that I over exerted myself in exercise they are just sometimes triggered by exercise. I'm more pron to them certain times of the month and when outside pressure is high. I had a slight headache the day before the run so I don't believe that the headache was a sigh of over exertion. It did affect how I ate over the course of the day though.

 

Pre run I had coffee almond milk, with some protein and a banana.

In run I had fruit.

Post run I had a protein shake with almond milk.

 

I struggled with eating the rest of the day. In fact I didn't it again till night time and then I sorta forced down 2 peanut butter & jelly sammiches.

 

So that is def not a diet day for optimal recovery!! In fact I burned 3744 calories for the entire day and I ate 1525 which left me with a 2219 calorie deficit, that's not good thing for recovery.

 

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Day 1 of Week 4 of a 25 week rehab/marathon training.

 

Immediate Focus: Shifting my focus a bit more toward training and away from diet.

1. Try to condense some of my rehab work, while staying with the program.

2. Step my gym time ease back into a strength training.

 

Today was my rest day. Which I felt a little silly taking because I had two days Friday and Saturday(?). But I get try a leg routine tomorrow maybe even squats!!! So I was a good girl today. I didn't veer off the program.

 

So all I had today was back rehab.

 

Active Iso Stretching

 

Shoulder Circumduction 10 cw 10 ccw

Pectoralis majors 2×10 w/ holds

Anterior Deltoids 2×10 w/ holds

Trapezius / rotaotor cuffs 2×10 w/ holds

Forward elevators of the shoulder 2×10 w/ holds

Side elevators of the shoulder 2×10 w/ holds

Shoulder Internal rotators 2×10 w/ holds

Shoulder External rotators 2×10 w/ holds

Rhomboids / Rotators cuff 2×10 w/ holds

Neck Extensors 2×10 w/ holds

Neck Lateral Flexors 2×10 w/ holds

 

Active Iso Strengthening *I doubled sets this week which went pretty well so next week I will probably increase the weights. But I'm not looking to merge this with muscle building so I will never increase the weight very much. I want to keep this as prehab/rehab and eventually phase it out.

 

Deltoids DB raises 4×10 5lbs es

Pecs Supine / straight arm lifts 4×10 db’s 5lbs es simultaneously

Tricep supine position 4×10 db’s 5lbs

Shoulder external rotators 4×10 db’s 5 lbs

Shoulder internal rotaotrs 4×10 db’s 5 lbs

Tricep prone position 4×10 db’s 5lbs

Traps prone position 4×10 db’s 5 lbs

Rhomboids prone positions 4×10 db’s 5lbs

Biceps curls 4×10 db’s 5lbs

Shoulder rolls 4×10 db’s 5lbs

 

Well that's it short and sweet!

 

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

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

Almond Milk, Protein + Fiber 90 10 3 5 160 5

agave, 1 Tablespoon 60 17 0 0 1 0

Totals; 152 27 3 5 166 5

 

Meal 2 8 Am - 10

- Almond Milk, Protein + Fiber 90 10 3 5 160 5

Clear Fiber, 2 TSP 10 6 0 0 0 6

Banana - Medium 7-8", 1 Medium 105 27 0 1 1 3

Sunwarrior - Warrior Blend Raw Protein Natural, 26.25 g 103 1 2 21 0 0

Totals 308 44 5 27 161 14

 

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Meal 3 11 Am - 1pm

- Steamed Brown Rice 124 27 1 3 0 2

Chopped Broccoli, 1.334 cup prepared 40 8 0 4 40 4

Bell Pepper Raw - Red, 0.5 med pepper (approx 2-3/4" long, 2-1/2" dia) 16 4 0 1 1 1

(homemade) General Tsao Sauce, 1.5 tablespoon 68 15 1 0 345 0

Totals 248 54 2 8 386 7

 

 

Meal 5 5pm - 7pm

- Peanut Butter and Jelly Sandwich Grape, 1 sandwich 330 44 14 12 368 4

Dole - Bananas, 1 banana 100 27 0 1 1 3

- Almond Milk, Protein + Fiber 90 10 3 5 160 5

Sunwarrior - Warrior Blend - Chocolate - Vegan Protein Powder, 1.25 scoop 105 5 2 19 438 2

Totals 625 86 19 37 967 14

 

Ok I admit I was little lazy about cooking today!

Totals Calories 1,333 Carbs 211 Fat 29 Protein 77 Sodium 1,680 Fiber 40

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Day 2 of Week 4 of a 25 week rehab/marathon training.

Immediate Focus: Shifting my focus a bit more toward training and away from diet.

1. Try to condense some of my rehab work, while staying with the program.

2. Step my gym time ease back into a strength training.

 

Stats: (not currently using any supplements)

 

Calories Burned: 2724

Calories Consumed: 1152

Calorie Balance: negative 1582

Sleep 7.12 hours

Training Time 3 hours

Fasted Blood sugar 89

Blood pressure 116/ 73 Pulse 69

Resting heart rate 54

Cardiac Stress test 1%

 

Running: I just wasn't feeling this run, winds were between 15 & 25 mph, I sorta tanked it what can I say..

DISTANCE 3.01 mi

DURATION 42m:31s

AVG. SPEED 14:07 min/mi << sometimes that just makes wanna cry.. but lifting made for it!

MAX. SPEED 11:10 min/mi

CALORIES 358 kcal

AVG. HEART RATE 139

MAX. HEART RATE 161

WEATHER Cloudy

WIND 15.5 to 25.5 mph ↙

TEMPERATURE 50°F

HUMIDITY 49%

 

Wight Training:Isolation Leg day

 

*I was really happy with today. It's all machine so it's not impressive or anything but it's def a step in the direction of getting me back to free weights.

 

Iso Hammer squats (single leg squats on a machine)

(4)x5 @ 20-30-40-50 ES

(5)x3 @ 60-70-80-90-100 ES

 

ISO Seated Leg curls

5x5 @ 40 ES

 

ISO Leg Extensions

5x5 @ (?? IDK apparently I forgot to write this one down)

 

Leg Press (standard, not isolating the legs)

(7)[email protected] 160-180-200-220-240-260-280

(3)[email protected] 300-320-340

 

Hyper extensions

10x5 alternating sets with bw & 10 lb ball

 

Combining Back & knee rehab today

 

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

 

Single Leg pelvic 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

 

Strengthening Exercises - for my knee

 

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 - core

 

Reverse Hypers with a scissor kick 4x10

Lower abs w/ peanut ball 4x10

Swiss crunches 4x10

Trunk extensors & rotators 4x10

Lateral flexors 4x10

 

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

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

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

Clear Fiber, 2 TSP 10 6 0 0 0 6

Totals: 102 16 3 5 165 11

 

Meal 2 8 Am - 10

Sunwarrior - Warrior Blend Raw Protein Natural, 26.25 g 103 1 2 21 0 0

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

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

- Clear Fiber, 1 TSP 5 3 0 0 0 3

Totals 278 36 5 27 162 13

 

Meal 3 11 Am - 1pm

Edamame With Sea Salt, 2.5 ct 275 28 10 23 600 10

Totals: 275 28 10 23 600 10

 

Meal 4 2pm - 4 Pm

Pink Grapefruit, 1 medium (265g) 80 21 0 2 0 3

Totals: 80 21 0 2 0 3

 

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Meal 5 5pm - 7pm

Steamed Brown Rice , 5.5 oz. 170 37 2 4 0 3

Baby Green and Yellow Whole Beans With Baby Carrots, 132 g (1 cup ) 53 8 0 2 15 3

Extra Firm Tofu, 1/4 block (85 grams) 90 1 5 10 20 1

General Tsao Sauce, 2 tablespoon 90 20 1 0 460 0

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

Totals 418 68 8 18 498 8

 

Totals Calories 1,153 Carbs 169 Fat 26 Protein 75 Sodium 1,425 Fiber 45

Edited by Kora
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yum, you post the best stuff. That apples, whiskey, pecans, agave dish sounds amazing.

 

I'm having vegan tacos tonight! Quinoa cooked with taco seasoning. Taco shells lined with lettuce and lots of tomatoes, onions, red peppers, cilantro and green onions. Then topped with guacamole.

 

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I need to try agave. We have raw blue agave syrup in my shop and I have never tried it even though I sell a bottle every day or two !!

 

You should def try it! It's good for cooking. I also like to use it in long work outs. I add it to camel pack with, smart water and little green tea.

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How much agave would you add per litre?

 

I have asked some of the people that buy it from us how they use it ~ most tell me they use it in their coffee instead of sugar and the majority of the others use it for baking ?!

 

It really depends on how intense I'm planning on working and/or what I'm doing and how long I'm training. I generally think of about 2 tablespoons of agave as the equivalent of a gu pack. It's easy to digest, but I generally limit it to 2 tablespoons per hour.

 

Last time I used it was on 3 hour bike ride and I mixed about 2 tablespoons for every 10 ounces of water. Which was target hydration per hour. It wasn't that hot and I didn't think I need more than that.

 

 

I know a guy that's uses a mix of 50% brown rice syrup, 25% agave,25% black strap molasses and about 1/2 teaspoon salt and stok shots. He just puts it in a gu flask. I haven't tried it yet but I'm considering it. I'm not sure about the brown rice syrup, though it doesn't sound good.

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This mornings running view.

 

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

Immediate Focus: Shifting my focus a bit more toward training and away from diet.

1. Try to condense some of my rehab work, while staying with the program.

2. Step my gym time ease back into a strength training.

 

Stats: (not currently using any supplements)

 

Calories Burned: 2746

Calories Consumed: 1458

Calorie Balance: negative 1288

Sleep 7.38 hours

Training Time 3 hours

Fasted Blood sugar 87

Blood pressure 115/ 74 Pulse 58

Resting heart rate 56

Cardiac Stress test 1%

 

Running: I hesitate to say this but this was a speed run. LOL, I know not much speed but heart rates were decent and it followed leg training from yesterday. *It also caused some lower back soreness. Like inflammation & swelling. Nerve pain not muscle pain. On a pain scale though very minor.

 

DISTANCE 3.03 mi

DURATION 36m:12s

AVG. SPEED 11:58 min/mi

MAX. SPEED 10:34 min/mi

CALORIES 394 kcal

AVG. HEART RATE 162

MAX. HEART RATE 175

 

Heart rate zone Duration

 

1. WARM UP (114 - 126) 0m:07s

2. FAT BURNING (127 - 139) 0m:09s

3. AEROBIC (140 - 151) 0m:26s

4. ANAEROBIC (152 - 164) 20m:00s

5. MAXIMUM (165 - 178) 15m:17s

 

WEATHER Mostly clear night

WIND 11.2 mph ↑

TEMPERATURE 64°F

HUMIDITY 98%

 

 

Gym- Short chest workout & little shoulder

 

Nautalis Vertical Bench alternating supersets between wide and close hand positions

 

[email protected]

[email protected]

[email protected]

[email protected]

[email protected]

[email protected]

 

Nautalis Incline Press

[email protected] 40

 

Pec Dec

[email protected]

 

Hammer Single Arm Incline press (close hand position)

[email protected]

[email protected]

 

Hammer Single Arm Shoulder Press

[email protected]

[email protected]

 

Combining Back & knee rehab today

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

Single Leg pelvic 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

 

Self Mobilization Exercises for the knees -

 

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

Upward knee cap pull, 2 sets of 10.

In ward knee cap push, 2 sets of 10.

Outward knee cap pull. 2 sets of 10.

 

Strengthening Exercises – for my knee

 

Quad sets – 2 sets of 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.

 

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

 

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

Prerun

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

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

Clear Fiber, 1 TSP 5 3 0 0 0 3

Totals 97 13 3 5 165 8

 

Meal 2 8 Am - 10 Post run

Sunwarrior - Warrior Blend Raw Protein Natural, 36.75 g 144 2 2 30 0 0

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

Clear Fiber, 2 TSP 10 6 0 0 0 6

Totals 179 9 5 30 80 6

 

Meal 3 11 Am - 1pm Post weight training

Chopped Broccoli, 2.668 cup prepared 80 16 0 8 80 8

Steamed Brown Rice (5.5oz is 1/2 Order), 5.5 oz. 170 37 2 4 0 3

General Tsao Sauce, 2 tablespoon 90 20 1 0 460 0

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

- Extra Firm Tofu, 1/4 block (85 grams) 90 1 5 10 20 1

Peppers, Red, 0.5 pepper 23 2 0 1 3 2

Totals 468 78 8 25 566 15

 

Meal 4 2pm - 4 Pm

Amy's Frozen Vegan Pizza - Vegan Pizza, 1/3 pizza 280 42 9 7 540 3

Totals 280 42 9 7 540 3

 

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Meal 5 5pm - 7pm

Taco Shells, 2 taco shell 80 8 4 0 0 0

Cooked w/ taco seasoning- Quinoa, 1/8 cup-dry 80 15 1 3 5 2

Guacamole, 100 5 9 1 170 3

Fresh Homemade - Pico De Gallo, 4 Tbsp 32 6 0 0 40 2

Lettuce - Red leaf, raw, 4 leaf outer 11 2 0 1 17 1

Totals: 303 36 14 5 232 8

 

Meal 6 7pm - 9pm

4 Large Raw Strawberry 18g 16 4 0 0 0 1

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

Chatfield's - All Natural Carob Powder, 1 Tbsp 25 5 0 0 0 0

Totals 131 19 3 5 160 6

 

Totals Calories 1,458 Carbs 197 Fat 42 Protein 77 Sodium 1,743 Fiber 46

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Hey Kora, can you briefly explain what the Cardiac Stress test consists of and how it works?

 

Thanks ~ that pizza looks good MF.

 

 

I have a heart rate monitor/ecg. It can take a quick view of the heart to check for arrhythmia, ect. It gives me back a reading of the amount stress my heart is under. Basically it determines that by the slight variables in my heart rate. 1% is perfect, around 25% is where I hit on long runs, is goes up to 100% which I assume means I'll die.. LOL Supposedly if my heart stress is high when I wake up then I need a rest day. But I don't think that's ever happened.

 

Some can send the info directly to your doctor. I don't do that though.

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Wow. That sounds both pretty interesting and beneficial. Very neat!

 

You can get apps to work with them on your phone. LOL, Seams odd to be able to get an ecg on your phone but you can.

Just downloaded this one:

 

http://www.azumio.com/apps/stress-check/

 

Just took my first reading and it said my stress level was 0% and in a state of calm... you don't say ?!

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Wow. That sounds both pretty interesting and beneficial. Very neat!

 

You can get apps to work with them on your phone. LOL, Seams odd to be able to get an ecg on your phone but you can.

Just downloaded this one:

 

http://www.azumio.com/apps/stress-check/

 

Just took my first reading and it said my stress level was 0% and in a state of calm... you don't say ?!

 

It's amazing what phones can do!

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I had a "rest day".. it wasn't restful. It was stressful, busy and I didn't all day then ended up eating like awful that night.. and then today I've been sick and feeling off like moody, sore and bitchy so I ran my 3 miles this morning. It was ok, but I didn't really enjoy it.

 

So I ditched my training plan for today and went to the lake. Did a little trail running, a little hiking and a little lounging.. Then I went for Evil Jungle Curry and a couple beer.

 

http://i846.photobucket.com/albums/ab28/koraraving/8e01c37e-a8c7-4bfa-8e4d-d5f6a35729df_zps28520ad1.jpg

 

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Day 6 of Week 4 of a 25 week rehab/marathon training.

 

Immediate Focus: Shifting my focus a bit more toward training and away from diet.

1. Try to condense some of my rehab work, while staying with the program.

2. Step my gym time ease back into a strength training.

 

Split Run

 

Run 1.

DISTANCE 4.66 mi

DURATION 1h:00m:32s

AVG. SPEED 12:26 min/mi

MAX. SPEED 11:05 min/mi

CALORIES 567 kcal

 

Run 2.

Run 1.

DISTANCE 4.00 mi

DURATION 52m:12s

AVG. SPEED 12:32 min/mi

MAX. SPEED 10:53 min/mi

CALORIES 567 kcal

 

AVG. HEART RATE 145

MAX. HEART RATE 155

 

WEATHER Cloudy

WIND 3.1 mph ←

TEMPERATURE 41°F

HUMIDITY 65%

 

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140405_081445_zpsiuvx4rop.jpg

 

Weight Lifting: Back

 

Front lat pulldowns

[email protected]

[email protected]

[email protected]

 

Standing Wide Grip Lat Pulldowns

[email protected] 105

 

Seated Cable Rows to mid chest supersetted with alternating sets of face pulls

[email protected] SS/w [email protected]

 

Hammer High Rows

[email protected]

[email protected]

[email protected]

 

Hammer Low rows

[email protected]

 

Hypers

[email protected]

 

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Day 7 of Week 4 of a 25 week rehab/marathon training.

 

Immediate Focus: Shifting my focus a bit more toward training and away from diet.

1. Try to condense some of my rehab work, while staying with the program.

2. Step my gym time ease back into a strength training.

 

Really not worth the breakdown.. 2 hours cardio @ a low intensity in the gym. There was a little thunderstorm going on so I avoided it. lol That's it.

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Day 1 of Week 5 of a 25 week rehab/marathon training.

 

Immediate Focus:

 

Sorry this is an edit in: I am still aiming for a 1,500 calorie a day deficit for weight loss.

 

So my stats from yesterday are..

Calories Burned: 2888 (and this is for a 24 hour period)

Calories Consumed: 1420

Calorie Balance: negative 1468

 

1. Try to condense some of my rehab work, while staying with the program. *This worked really good last week so I'm going to stay with the condensed version of rehab.

2. Ease my lifting routine back toward my more traditional WS4SB routine.

3. Finally!! I get to start focusing on speed in my running. For the first week that's going to mean short runs to see how my back responds.

4. Putting a little focus back on my diet in terms nutrient timing. Just reestablishing old habits.

 

*Nutrient timing is something I've used for years. When I was injured and stressed for such a long time though and I wasn't training I stopped paying attention to my diet. Mostly because I didn't give a shit. So now I need to reestablish those habits. I also will need to relearn what I can eat while training. Obviously since going vegan I've made some big changes in what I eat now compared to what I ate when I was an endurance athlete preinjury. So I first had to learn to balance and plan my meals for the right balance of nutrition to my needs. Now that I have a good handle on that I now need to learn how to do that "in" training. The way food and drinks taste and how well you can digest them actually changes when you are physically training. So it's important to know before you do an endurance event, or trekking around the country what your taste buds and digestive system like while you are training. It helps to test though things out in training.

 

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140407_075408_zpsdd5joqmq.jpg

 

Running: Just a short run with increasing pace. (I probably want add specif training (like vo2, AT ect..) till next week.)

DISTANCE 3.25 mi

DURATION 36m:34s

AVG. SPEED 11:15 min/mi

MAX. SPEED 8:56 min/mi

CALORIES 417 kcal

HYDRATION 0.12L , estimates loss

 

AVG. HEART RATE 167

MAX. HEART RATE 177

Heart rate zone Duration

 

1. WARM UP (114 - 126) 0m:05s

2. FAT BURNING (127 - 139) 0m:11s

3. AEROBIC (140 - 151)0m:17s

4. ANAEROBIC (152 - 164) 7m:34s

5. MAXIMUM (165 - 178) 28m:06s

 

WEATHER Cloudy

WIND 0.0 mph ↓

TEMPERATURE 46°F

HUMIDITY 99%

 

ME Upper Body

 

Vertical Bench press

5x5 @ 35-45-55-65-75

3x3 @ 85-95-105

 

Hammer Shoulder Press

3x5 @ 60-80-100

3x3 @ 100-120-140

 

Supersetted

Hammer Incline Press

3x10 @ 60

Hammer decline Press

3x10 @ 40

 

Supersetted

Seated cable Rows

4x10 @ 40

Face Pulls

4x10 @ 40

 

Supersetted

Hammer curls

3x10 @ 20 & 20

Kickbacks

3x10 @ 17 & 17

 

Iso Rows (things don't belong here, I just threw them in)

5x5 @ 90

 

Shrugs w/ 45lb plates using a rim grip so I could work my grip with shrugs

4x10 @ 45 & 45

 

Prisoner Abs (with cables & tricep rope)

4x15 @ 65

 

 

CHP Knee rehab

 

Self Mobilization Exercises -

 

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

Upward knee cap pull, 2 sets of 10.

In ward knee cap push, 2 sets of 10.

Outward knee cap pull. 2 sets of 10.

 

Stretching Exercises -

 

Quads – 2 sets of 10 with 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.

 

 

Meal 1 5am - 7 Am Calories Carbs Fat Protein Sodium Fiber Pre run & post running

Glaceau - Smart Water (Corrected for Potassium), 24 fl oz 0 0 0 0 0 0

Banana - Medium 7-8", 1 Medium 105 27 0 1 1 3 *Prerun

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

Plant Fusion Protein Powder - Unflavored, 15 g 60 2 1 11 195 0

- No Sugar Added Flax Milk, 0.5 cup 13 1 1 0 40 0

Betty Lou's Just Great Stuff - Organic Powdered Chocolate Peanut Butter, 1 Tbsp 20 3 1 2 28 1

- Baked Sweet Potato, 1 oz, 2 oz 50 12 0 2 20 2

100% Pure Pumpkin, 1/4 c 25 6 0 1 5 2

Steamed Carrots, 1/4 cup 24 4 1 1 70 2 *post run

Totals: 307 61 4 18 359 16

 

 

Meal 3 11 Am - 1pm Post weightlifting

Broccoli 170 grams 60 8 0 4 40 6

Pei Wei - Steamed Brown Rice (5.5oz is 1/2 Order), 4.68 oz. 145 31 1 3 0 3

Plant Fusion Protein Powder - Unflavored, 30 g 120 3 2 22 390 0

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

- Prune Ones, 2 prunes 50 13 0 1 0 2

Clear Fiber, 1 TSP 5 3 0 0 0 3

Glaceau - Smart Water (23.7 Fl oz), 24 fl oz 0 0 0 0 0 0

Total 405 59 6 30 510 14

 

Meal 4 2pm - 4 Pm

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140407_150739_zpswgmazaum.jpg

Grilled & bbq'ed Extra Firm Tofu, 1/4 block (85 grams) 90 1 5 10 20 1

Crowder Peas, 1/2 cup 80 18 0 5 460 5

Barbecue Sauce, 1 Tbsp 30 8 0 0 170 0

2 Slices Watermelon, 80 34 0 0 0 0

Totals: 280 61 5 15 650 6

 

 

 

Meal 6 7pm - 9pm

- Baked Potato - Fully Loaded, 1 baked potato 430 57 17 14 150 0

Loaded w/ vegan butter, sour cream & cream chese. Topped with caramelized onions, rep peppers, & habaneros that were cooked in whiskey, brown sugar splenda & vanilla bean.

Totals: 430 57 17 14 150 0 *This probably an under estimation of calories.

 

Totals Calories 1,422 Carbs 238 Fat 32 Protein 77 Sodium 1,669 Fiber 36

 

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140407_171704_zpsum0a47dh.jpg

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Day 2 of Week 5 of a 25 week rehab/marathon training.

 

Immediate Focus:

1. Try to condense some of my rehab work, while staying with the program. *This worked really good last week so I’m going to stay with the condensed version of rehab.

2. Ease my lifting routine back toward my more traditional WS4SB routine.

3. Finally!! I get to start focusing on speed in my running. For the first week that’s going to mean short runs to see how my back responds.

4. Putting a little focus back on my diet in terms nutrient timing. Just reestablishing old habits.

5. Trying to maintain a 1,500 calorie deficit for weight loss.

 

Stats:

Calorie Intake: 2255

Calories Burned: 1868

Calorie Balance: Negative -387 *I blame the oreos! They are evil little bastards!

 

No running today. This proved to be a mistake as I had lower day training today and it killed my next run. I need to re-evaluate my lower body training in connection with my rest days.

 

ME Lower Body **not really max effort as I'm still working up to that, but I'm preparing & testing my limits here.

 

Warm up 3x10 body weight squats, which didn't feel very good for my knee but in hind sight I think it was because I didn't warm (stretch) the muscles up enough before trying this. So I decided not to try squats just yet and I changes to deadlifts.

 

Sumo deadlifts

5x5 @ 40

5x5 @ 60

3x3 @ 70

3x3 @ 80

 

*Now this is the first time I've dead-lifted since the last surgery so I wasn't really prepared to push the weights just yet.

 

Stationary Lunges with a knee tap

3x10 ES

 

*I actually didn't any trouble or knee pain with these.

 

Good Mornings

4x10 bar only

 

Resisted Ab Wheel

3x10

 

http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014/b609ec93-5886-481e-8b17-33d8781c671b_zps537219e0.jpg

 

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

 

Single Leg pelvic 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

 

Self Mobilization Exercises for the knees -

 

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

Upward knee cap pull, 2 sets of 10.

In ward knee cap push, 2 sets of 10.

Outward knee cap pull. 2 sets of 10.

 

Strengthening Exercises – for my knee

 

Quad sets – 2 sets of 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.

 

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

 

http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/db3e1a2d-60ed-438f-b46c-aa089e04e7cf_zps545c38a7.jpg

 

 

Meal 2 8 Am - 10Calories Carbs Fat Protein Sodium Fiber

Banana - Medium 7-8", 1 Medium 105 27 0 1 1 3

Plant Fusion Protein Powder - Unflavored, 30 g 120 3 2 22 390 0

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

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

Betty Lou's Just Great Stuff - Organic Powdered Chocolate Peanut Butter, 2 Tbsp 40 6 1 4 55 2

Glaceau - Smart Water 18 fl oz 0 0 0 0 0 0

Totals: 300 43 6 27 526 11

 

Meal 3 11 Am - 1pm

- Extra Firm Tofu, 1/4 block (85 grams) 90 1 5 10 20 1

Peppers, Red Bell, Generic - Peppers, Red, 0.5 pepper 23 2 0 1 3 2

Pei Wei - Steamed Brown Rice (5.5oz is 1/2 Order), 4.68 oz. 145 31 1 3 0 3

- Zucchini, includes skin, raw, 1 cup, chopped 20 4 0 2 12 1

- Classic Coleslaw, 3 oz (85g / 1.5 cup) 20 5 0 1 15 2

- Sweet & Sour Sauce, 2 tbsp (34 g) 60 14 0 0 110 0

Glaceau Vitamin Water Zero - Squeezed (Lemonade), 20 oz 0 5 0 0 0 0

Totals: 358 62 6 17 160 9

 

Meal 4 2pm - 4 Pm

Glaceau - Smart Water , 24 fl oz 0 0 0 0 0 0

Mango - Fresh Medium Raw Mango, 1 medium mango 135 35 1 1 0 4

- Extra Firm Tofu, 1/2 block (85 grams) 180 2 10 20 40 2

Ketchup, 4 Tbsp 60 16 0 0 640 0

Totals 375 53 11 21 680 6

 

Meal 5 5pm - 7pm

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/hdr_00247_0_zpsttrg9cii.jpg

(Baked potato w/ caramelized whiskey onions, red peppers.)

Melons - Cantaloupe, raw, 1 cup, balls 60 14 0 1 28 2

Blue Moon - Rounder - Belgian Style Pale Ale, 6 OZ 86 7 0 1 8 0

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/hdr_00246_0_zpsbqcxleps.jpg

Loaded Baked Potato, 1 potato 410 56 15 0 0 0

Totals: 556 77 15 2 36 2

 

Meal 6 7pm - 9pm

Nabisco - Double Stuffed Oreos, 4 cookies 280 42 14 0 190 0

Totals: 280 42 14 0 190 0

 

Totals Calories1,869 carbs 277 fat 52 protein 67 Sodium 1,592 Fiber 28

 

 

http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/161ed0d5-e901-4785-a13b-140130f0b7f5_zps61af6698.jpg

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