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Ravingrunner ~ Training and Diet Journal


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

 

Short post today, I gotta hit the road again.

 

Running: 2 short splits

 

Run #1

DISTANCE 2.41 mi

DURATION 31m:59s

AVG. SPEED 13:15 min/mi

MAX. SPEED 10:01 min/mi

 

Run #2

DISTANCE 2.50 mi

DURATION 30m:39s

AVG. SPEED 12:15 min/mi

MAX. SPEED 10:00 min/mi

 

http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014/instagram_zps250fafa9.jpg

 

Hike: With a weighted pack. *Testing out my back.

DISTANCE 4.10 mi

DURATION 1h:41m:47s

AVG. SPEED 2.4 mph

MAX. SPEED 3.5 mph

WEATHER Sunny

WIND 9.9 mph ↑

TEMPERATURE 59°F

 

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Love the photos ~ that ale looks like a nice drop.

 

Noticed you haven't updated anything for a few days, hope everything is all going well with the rehab and training?

 

Training and rehab are both going good. I've just been out of town for a few days and I had a very full agenda. So I didn't have time on my trip to update. I'll probably make a quick update tonight and just pick things back up tomorrow.

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So I've been gone to Waco an Austin on a research trip. I didn't log because it turned out to be a very busy trip. I found lots of interesting info! First person accounts of the lives of the original Texas Rangers. I'll be sorting through it for weeks.

 

I didn't have access to a gym on this trip, plus lots of driving, and very little sleep. So I didn't have much time to workout but that doesn't mean I didn't get a little exercise. I took a pull up bar, push up things, and a few bands to workout in my room. I also did a 5 mile every morning. I also try to stop and move around a little on stops for gas ect.. workout wise I did ok. Not as good as I would have liked. I would have enjoyed hitting a few trails there but I just didn't have the time.

 

I did really good with diet. I always get a room with a mini fridge and microwave. I cooked in my room. The first day I was there I stopped by a Pei Wei and bought several sides of steamed brown rice. So I could just microwave brown rice in my room. I also bought several bags of steam in the bag veggies. Some raw fresh veggies & fruits and protein shakes. Eating vegan and healthy in the hotel was easy.

 

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140412_134411_zpsg3ashzg7.jpg

 

Now the larger sections of the drive I had a bit of trouble staying vegan, because we ate out of gas stations. But vegetarian and healthy I could do easy. So I went that route. Generally had greek yogurt and fruit.

 

http://i846.photobucket.com/albums/ab28/koraraving/Texas/IMGP1991_zps1a768525.jpg

I made a new friend on my trip. LOL He ate all my trail mix.

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I've been home two days now but I have a shit load of work to do so I haven't quite resumed workouts yet. I'm off schedule.

 

 

Run: Monday

 

DISTANCE 6.02 mi

DURATION 1h:15m:41s

AVG. SPEED 12:34 min/mi

MAX. SPEED 10:08 min/mi

CALORIES 607 kcal

HYDRATION 0.23L

AVG. HEART RATE 135

MAX. HEART RATE 162

WEATHER CLEAR

WIND 5.6 mph ↑

TEMPERATURE 48°F

HUMIDITY 80%

 

Pilates for Pelvic Floor Routine 2×12 plus some stretching 30 mins.

 

Spinal Rotation

Clams Core Stabilizer

Side Leg Circles

Kegel Rolling Knee

Kegel Push ups

Kegel Bridging

Alternate Arm Pulses

Side Stretch on a Ball

Balancing K’s

Pelvic Floor Reaches

Side Ways Band Stretch

Spinal Twists

 

http://i846.photobucket.com/albums/ab28/koraraving/Texas/db2d7d5a-e473-451a-91b5-0cf77350b824_zpsa34ffac2.jpg

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Ok, I ditched training for the last few days and went hiking and camping instead. So all I have to post is a few pics.

 

http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%20%202/d31f4063-6dee-45f1-aaa4-f16cb7dcc103_zps2d49bbfe.jpg

 

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Back to structured training today. I have been training the last week but sometimes I get frustrated and start feeling a little burned out because it's exhausting and frustrating to keep trying so hard to train around injuries and the work the rehab programs. Sometimes it just feels like I'm making no progress! (ok I know I am but it doesn't always feel that way.) So I took some time to train in a more relaxed manner. I went camping. So I could hike and do some trail running.

 

It's been a year and two months since I started this rehab program and started running again. I'm still running very slow, I'm still having no luck with weight loss, and I mean none! This is a physical problem I know this because I track everything I eat, I track all my exercise. I know how much I eat and how much I burn a day. I train sometimes exhausted for weeks at a time because of the low calories and yet I still don't lose weight. I'm working with a very good nutritionist right now. And I'm still at the same weight I was a year ago.

 

Then there's the fact that I go through coaches & trainers like dirty socks. Of coarse every time I change I restart training plans to a small degree. I just haven't a good fit for me yet. I'm starting with a new coach & trainer today because the last one dropped me when we had a disagreement in the gym and I threw a DB at him. (sorry .. but hey I can throw db's now which means I can probably start snatching again!)

 

Yeah I know I'm a bit of a mess. But one I am making progress. I keep reminding myself 1. I can walk right again, 2. I'm running without pain. and 3. I'm running! .. I'll take what I can get! The down time helped my mood.

 

http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%20%202/e26042ed-d856-4930-ad24-77658f6f6b62_zps3fa0fb39.jpg

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OK so I have a new trainer and we went out yesterday-today to to test my trail skills. Which is what really what I train for. Ya'll probably don't know that because I take winters off. Before I stepped into his training guidance he wanted to see where I was at. So that's what I've been off doing.. it went much better then I excepted. So well in fact I'm hoping I ditch rehab and move that into prehab work in weight lifting routine. Normally I wouldn't start training on the trails for another 3 weeks but I think the weathers right and I'm ready so.. time to go back to work. Which I'm freakin stoked about.

 

So in the future I will post numbers attached the hiking/cycling/running/trail work I do. I didn't track yesterday or today though so all I brought back to post really is pic.

 

http://i846.photobucket.com/albums/ab28/koraraving/trails%202014%203/6686da7c-badc-45d4-82dd-5018b420e5be_zps3b276c34.jpg

 

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Jesus fucking Christ I can't believe Meb wore those damn sketchers! That dudes got street cred now. Winning the Boston marathon in freaking pair of Sketchers!

 

I still hate them, worst running shoes ever. But mad props to Meb for wearing them and backing his sponsors! I bet he gets better shoes in the future!

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Two-time World Ironman champion Normann Stadler is running in Skechers as well at the moment, WTF ?!

 

I will have to search YouTube in a couple of days and try to find it, Buzunesh Deba is probably my favourite female marathon runner. She has such guts! Was amazing to watch her run in New York last year where she was off the front right from the start and only got caught a couple of km's from the finish.

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Two-time World Ironman champion Normann Stadler is running in Skechers as well at the moment, WTF ?!

 

I will have to search YouTube in a couple of days and try to find it, Buzunesh Deba is probably my favourite female marathon runner. She has such guts! Was amazing to watch her run in New York last year where she was off the front right from the start and only got caught a couple of km's from the finish.

 

Maybe Sketchers is trying to step up there sponsorship programs? It's a bad sponsorship IMO. They have sketchy practices. They still use sweat shops from what I've read and they are currently involved in labor disputes with truckers who are claiming That sketchers is bring sweat shop conditions to America. "Sweat shop on wheels" dispute. Then you have the false advertising and bad sales practices. Mostly though they are just bad shoes!

 

I love her to! Every time i see her it reminds me I'd really like some Ethiopian food. LOL We don't have an Ethiopian restaurant in town.

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Stats:

 

Calories Burned 3132

Calories Consumed 1362 *I think I under estimated this day.

Calorie Balance negative – 1769

Carbs 266 (74 %)

Fat 25 (15 %)

Protein 40 (11%)

Sleep 8:15 hours

*Notes: Not quite what I was going for. I’m trying this diet that is 70 % carbs, 10 % fat and 20 % protein. It’s vegan, whole foods, ect. It’s designed to improve blood flow. It’s not a big change from what I’ve been doing. But I reached a point where I was just tired all the time so I’m hoping the high carbs will help with that. AND YES I am a little concerned about the low amount of protein. But I’ll just pay attention and if I feel like I’m losing muscle mass or body fat or feel it’s hindering my recovery then I will simply adapt the diet again. I’m also slightly changing the structure of my eating while still applying nutrient timing to my training. I’ll give an example of meals.. (I would show you my meals but the sight I track my diet on is down at the moment.)

 

Fasted Run

Post run Breakfast: Coffee, protein shake & banana.

In hike: apples, prunes, bananas

Post hike Lunch. Brown rice, 3 to 4 servings of veggies, a little sauce

Dinner. Yogurt, legumes & veggies.

I want be eating after 5 pm.

My goal is 1,500 to 1,800 calories a day at the 70% carbs, 20 % protein & 10% fat, I just started this today so it will take me a few days to get things balanced. I’m trying to keep meals very simple so I don’t have to spend much time cooking.

 

http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%204/506d8a86-f9d0-4b67-b5b0-2976a42ace1f_zpsac90e374.jpg

 

Run: Easy pace

 

DISTANCE 3.25 mi

DURATION 36m:00s

AVG. SPEED 11:15 min/mi

MAX. SPEED 8:56 min/mi

CALORIES 417 kcal

HYDRATION 0.12L

AVG. HEART RATE 167

MAX. HEART RATE 177

 

Hiking: *I forgot my heart rate monitor.. oh well..

 

DISTANCE 8.56 mi

DURATION 3h:35m:22s

AVG. SPEED 2.4 mph

MAX. SPEED 3.5 mph

CALORIES 2116 kcal

HYDRATION 3.61L

MIN. ALTITUDE 932 ft

MAX. ALTITUDE 1066 ft

WEATHER Sunny

WIND 5.6 mph ↙

TEMPERATURE 63°F

HUMIDITY 65%

 

http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%204/f29e9695-a167-4c4e-a81c-6dd06dad2b3b_zpsf54bb551.jpg

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Stats:

 

Calories Burned 3o42

Calories Consumed 1500

Calorie Balance negative – 1542

Carbs 281 (69 %)

Fat 21 (19 %)

Protein 78 (11%)

 

Sleep 4:24 hours (very restless night)

 

Run:

 

DISTANCE 3.00 mi

DURATION 39m:13s

AVG. SPEED 13:04 min/mi

MAX. SPEED 9:54 min/mi

CALORIES 364 kcal

HYDRATION 0.18L

AVG. HEART RATE 147

MAX. HEART RATE 165

 

Hiking:

 

DISTANCE 5.38 mi

DURATION 2h:15m:23s

AVG. SPEED 2.4 mph

MAX. SPEED 5.3 mph

CALORIES 1003 kcal

HYDRATION 1.48L

AVG. HEART RATE 130

MAX. HEART RATE 155

WEATHER Sunny

WIND 8.7 mph ↖

TEMPERATURE 66°F

 

http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%204/d125661c-bdc7-474c-bb69-cb98cac2f56c_zps98bedcc4.jpg

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Just a quick post about today's training, sorry about the lack of detail this week. I promise next week will be better! I'm headed out of town for the weekend. A little research, little sports and little training.

 

Also because I'm not sure I mentioned this but the hikes are currently being done with 20 to 40 lb packs. So far no problems with my back which has been good news. I've also already started including some brush up work on my survival and rope skills. Which hopefully I'll start to include noted about in next weeks post.

 

I think already mentioned this but I do think I can drop back rehab at this point and just mix in some prehab work for it in my lifting routine starting next week. (I should have actually been lifting this week but I've been a bit lazy this week.)

 

My knee however not that great, it's been a bit sore all week and some minor swelling so I will be sticking with the rehab program for my knee till it improves.

 

Now as for today's work out... ( sorry I don't have the stats )

 

Run: AT Training Goal is for my work sets to be at 80 to 85% of my max heart rate

 

5 mile warm up

1 mile at 80 to 85 % MHR

1 minute at a recovery pace

1 mile at 80 to 85 % MHR

1 minute at a recovery pace

1 mile at 80 to 85 % MHR

1 minute at a recovery pace

5 minute cool down

 

*I'm running a new tracking program for this so it breaks down my sets into paces & heart rates for time slots ect. by Monday I will be familiar enough with the program to post the additional info with my normal info.

 

Hiking .. 8.50 miles with a 25 lb pack and few run intervals included.

 

http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%204/IMGP2275_zps83a2ad43.jpg

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*I missed my race this weekend because I had to go to Texas. Sometimes I'm excepted to do things.. something about a job IDK.. But an OU staff member came in first place in the marathon portion! So that's cool.

 

My current focus:

 

Nutrition Plan:

Calorie deficit cycling 500 to 1,500 calorie deficient a day.

My calories breakdown targets are 70% carbs 10% fat 20% protein and 50 g’s of fiber.

To be timed around training.

Training Goals:

For running the focus is speed. Increasing paces.

For hiking it’s to increase endurance.

For strength training it’s to continue improving back strength and pelvic stability.

Stats:

 

Calories Burned 3007

Calories Consumed 1625

Calorie Balance negative – 1382

Carbs 271 (62 %)

Fat 37 (19 %)

Protein 83 (19%)

 

Sleep 6:35 ( 88% efficiency )

Resting heart rate 57

Blood pressure 117/ 74 pulse 59

Fasted Blood sugar 89

Notes: I didn’t log my training while in Texas, so between the last post I made and this one is 3 days training that I didn’t post. This is my first day back home so I kept my training to recovery or easy paces. My personal goals for the rest of the summer is going to be get a bit more organized on trips so that I have the time to log those while I’m away.

 

http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/42714-8_zps2b8f58bd.jpg

 

Easy Recovery Run: Fasted

 

DISTANCE 3.55 mi

DURATION 47m:17s

AVG. SPEED 13:19 min/mi

MAX. SPEED 10:50 min/mi

CALORIES 416 kcal

HYDRATION 0.19L

AVG. HEART RATE 143

MAX. HEART RATE 161

WEATHER Mostly clear night (5am)

WIND 11.2 mph →

TEMPERATURE 54°F

HUMIDITY 62%

 

Easy Hike:

 

DISTANCE 4.08 mi

DURATION 1h:37m:11s

AVG. SPEED 2.5 mph

MAX. SPEED 3.5 mph

CALORIES 605 kcal

HYDRATION 1.21L

AVG. HEART RATE 119

MAX. HEART RATE 149

WEATHER Sunny

WIND 13.7 mph →

TEMPERATURE 63°F

HUMIDITY 48%

 

Nutrition Time line:

 

5:30 am fasted Run

Meal 1 – coffee, fiber, non dairy creamer w/ high protein vegan yogurt and a banana.

10: am hiking

Foods consumed during hiking – 1 banana, 2 prunes

12:30 post hike meal – Brown rice & veggies, and protein shake.

Afternoon snack was a maple glazed pecan bar.

5 pm my last meal was Black eye peas & brown rice.

Calories Consumed 1625

Carbs 271 (62 %)

Fat 37 (19 %)

Protein 83 (19%)

 

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Four day hiking trip with runs.. 15 to 20 mile hiking days. Both runs were done before hiking and they only thing I really tracked. This hiking trip was just casual. So no stats. In order to track all the stats on these trips i need extra batteries & equipment and for casual hiking I don't carry that stuff. Starting Monday it becomes more training oriented. The runs however were a part of structured running plan so I did track those.

 

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140503_155005_zpstolioswy.jpg

 

Day 1 Run

 

DISTANCE 3.55 mi

DURATION 47m:17s

AVG. SPEED 13:19 min/mi

MAX. SPEED 10:50 min/mi

CALORIES 416 kcal

HYDRATION 0.19L

 

http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/51_zps0c51f2f9.jpg

 

AVG. HEART RATE 143

MAX. HEART RATE 161

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/89e16740-e913-48d9-af4d-dfbd447db5f9_zps9f541c32.png

Green is the recovery period of the run and red is my my actual working sets. Ofcoarse the hope is to build some speed here.

WEATHER Mostly clear night

WIND 11.2 mph →

TEMPERATURE 54°F

HUMIDITY 62%

 

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140503_154330_zps3gdsbru9.jpg

 

Day 3 Run

 

DISTANCE 3.70 mi

DURATION 43m:58s

AVG. SPEED 11:52 min/mi

MAX. SPEED 9:00 min/mi

CALORIES 467 kcal

HYDRATION 0.14L

 

http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/42714-7_zps82e1391d.jpg

 

AVG. HEART RATE 160

MAX. HEART RATE 180

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/65298ce8-4d61-4376-b4f3-8657c8efb9ed_zps607dc6e4.png

Green is the recovery period of the run and red is my my actual working sets. Ofcoarse the hope is to build some speed here.

WEATHER Cloudy

WIND 9.9 mph ↘

TEMPERATURE 45°F

HUMIDITY 70%

 

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My current focus:

 

Nutrition Plan:

Calorie deficit cycling 500 to 1,500 calorie deficient a day.

My calories breakdown targets are 70% carbs 10% fat 20% protein and 50 g’s of fiber.

To be timed around training.

Training Goals:

For running the focus is speed. Increasing paces.

For hiking it’s to increase endurance.

For strength training it’s to continue improving back strength and pelvic stability.

 

Stats:

 

Calories Burned 2904

Calories Consumed 1465

Calorie Balance negative – 1439

Carbs 242 ( 63 %)

Fat 31 ( 18 %)

Protein 71 (19 %)

Fiber 45

Sleep 5.24 hours ( 84 % efficiency ) Something about Sunday nights.. I never sleep well.

Resting heart rate 56

Cardiac Stress Test 12%

Blood pressure 115/75 pulse 62

Fasted Blood sugar 91 *prerun

 

Run: This was suppose to be a threshold run. Run at 80 to 85% of my maxes in intervals but it was really more of recovery or base type run. In general just a mess. It’s all the hiking, it’s dragging my runs down. I should adapt soon though. So I’m not changing any plans.

 

DISTANCE 2.54 mi

DURATION 32m:49s

AVG. SPEED 12:56 min/mi

MAX. SPEED 10:16 min/mi

CALORIES 320 kcal

HYDRATION 0.31L

AVG. HEART RATE 152

MAX. HEART RATE 167

Heart rate zone Duration

1.WARM UP (114 – 126) 0m:59s

2.FAT BURNING (127 – 139) 1m:07s

3.AEROBIC (140 – 151) 11m:41s

4.ANAEROBIC (152 – 164) 15m:29s

5.MAXIMUM (165 – 178) 3m:04s

WEATHER Clear night

WIND 14.9 mph ↑

TEMPERATURE 63°F

HUMIDITY 51%

 

Hiking: With a full pack.

 

DISTANCE 5.35 mi

DURATION 2h:12m:08s

AVG. SPEED 2.4 mph

MAX. SPEED 3.6 mph

CALORIES 979 kcal

HYDRATION 2.57L

AVG. HEART RATE 130

MAX. HEART RATE 162

WEATHER Sunny

WIND 13.7 mph ↑

TEMPERATURE 73°F

HUMIDITY 46%

Notes: Hike went good, energy levels were good.

 

Hydration:

 

Started the day off fully hydrated.

8 oz prerun

16 oz between post run & hiking

38 oz in hike

8 oz post hike

24 oz through out the rest of the day.

Totals: 94 oz ( water only )

 

Nutrition Timing Line

 

Breakfast 5 am Prerun Calories Carbs Fat Protein Sodium Fiber

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

Coconut Coffee Creamer, 2 tbsp 30 2 2 0 20 0

Fiber Smart – 2 TSP 10 6 0 0 0 6

Sunsweet – Prune Ones, 2 prunes 50 13 0 1 0 2

 

8 am Post run Pre hike

Maple & Brown Sugar Oatmeal, 1 pouch 100 18 2 3 210 3

AM 9 – 11 In hike

 

Green Apple – Medium Green Apple, 85 g 80 22 0 1 2 5

Sun Maid – 1 oz Box Natural California Raisins, 1 oz box 90 22 0 1 5 2

 

 

Lunch 11-1 Post hike

Silk – Pure Almond Unsweetened Vanilla, 8 ounces 30 1 3 1 170 1

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

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

Vegan baked potato soup, 1 cup 190 23 9 4 790 4

PM Snack 2-4

Yogurt w/ pea protein , 80 9 0 12 50 0

Mondelez – Honey Maid Despicable Me 2 Minion Graham Crackers, 17 Pieces 130 22 4 2 140 1

Coca Cola – Coke Zero*, 1 can – 12 fl oz (355 mL) 0 0 0 0 40 0

 

 

Dinner 5-7

Fried rice w/ tofu & 2 cups of veggies 323 51 5 21 830 9

Granola bar 90 17 3 1 80 5

 

 

Late Snack 7-9

Mondelez – Honey Maid Despicable Me 2 Minion Graham Crackers, 17 Pieces 130 22 4 2 140 1

Totals 1,465 Calories 241 Carbs 33 Fat 71 Protein 2,872 Sodium 45 Fiber

 

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My current focus:

 

Nutrition Plan:

Calorie deficit cycling 500 to 1,500 calorie deficient a day.

My calories breakdown targets are 70% carbs 10% fat 20% protein and 50 g’s of fiber.

To be timed around training.

Training Goals:

For running the focus is speed. Increasing paces.

For hiking it’s to increase endurance.

For strength training it’s to continue improving back strength and pelvic stability.

 

Stats:

 

Calories Burned 2948

Calories Consumed 1488

Calorie Balance negative – 1460

Carbs 247 ( 66 %)

Fat 28 (17%)

Protein 68 (18 %)

Sleep 7.10 hours ( 86 % efficiency )

Resting heart rate 59

Cardiac Stress Test 12%

Blood pressure 115/75 pulse 68

Fasted Blood sugar 88

Notes: I still don’t quite have the changes in diet structure nailed in. It’s close but not quite where I want it. Mostly I just need a little less fat.

 

Run: This didn’t go well. I think a rest day might help. This just sucked like I didn’t already have enough to feel bad about with my running! lol, all the hiking makes it suck even worse. Just embarrassing..

 

Run:

 

DISTANCE 2.26 mi

DURATION 32m:27s

AVG. SPEED 14:21 min/mi

MAX. SPEED 12:04 min/mi

CALORIES 279 kcal

HYDRATION 0.38L

AVG. HEART RATE 141

MAX. HEART RATE 155

WEATHER Clear night

WIND 16.8 mph ↑

TEMPERATURE 66°F

HUMIDITY 77%

 

Hiking: No packs or weight

 

DISTANCE 4.82 mi

DURATION 2h:03m:59s

AVG. SPEED 2.3 mph

MAX. SPEED 3.6 mph

CALORIES 825 kcal

HYDRATION 2.41L

AVG. HEART RATE 123

MAX. HEART RATE 151

WEATHER Sunny

WIND 13.7 mph ↑

TEMPERATURE 82°F

 

http://i846.photobucket.com/albums/ab28/koraraving/May%202014/70715ebd-3e2f-4639-8e23-a104a5973ef4_zps924a0193.jpg

 

Nutrition Timing Line

 

 

 

Breakfast 5:30 am Prerun Calories Carbs Fat Protein Sodium Fiber

 

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

Coconut milk creamer 2 tbsp 30 2 2 0 20 0

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

 

Breakfast 7:00 am Post Run

 

Maple & Brown Sugar Oatmeal, 1 pouch 100 18 2 3 210 3

Yogurt w/ pea protein 100 15 0 12 65 5

 

 

Lunch 11:00 am Prehike

Fried rice w/ tofu & 2 cups of veggies 323 51 5 21 830 9

 

 

PM Snack 2-4 In hike & post hike

Nature Valley – Protein Chewy Bars – Peanut, Almond & Dark Chocolate, 1 bar (40g) 190 14 12 10 180 5 ***

Sweet Potato – Whole Baked Large Sweet Potato, 1 Large 190 37 0 4 65 6

 

Dinner 5-7

Vegan Mushroom & spinach pizza 470 81 7 20 730 2

 

Snack 7-9

Fiber One – brownie 90 18 3 1 100 5 ****

 

Totals 1,488 Calories 247 Carbs 28 Fat 68 protein 2,240 sodium 41 Fiber

 

*** I don't think either one of those are vegan, but I've been a bit lazy about grocery shopping this week and so I stole those from a kid.

 

http://i846.photobucket.com/albums/ab28/koraraving/May%202014/IMG_20140505_125738_zpsmgaujdee.jpg

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http://i846.photobucket.com/albums/ab28/koraraving/May%202014/IMG_20140510_164246_zpsv0mzrvsp.jpg

 

My current focus:

 

Nutrition Plan:

Calorie deficit cycling 500 to 1,500 calorie deficient a day.

My calories breakdown targets are 70% carbs 10% fat 20% protein and 50 g’s of fiber.

To be timed around training.

Training Goals:

For running the focus is speed. Increasing paces.

For hiking it’s to increase endurance.

For strength training it’s to continue improving back strength and pelvic stability.

 

I took 2 rest days..

 

and then.. Saturday

 

Easy Run:

 

DISTANCE 2.96 mi

DURATION 42m:57s

AVG. SPEED 14:30 min/mi

MAX. SPEED 11:36 min/mi

CALORIES 378 kcal

HYDRATION 0.22L

AVG. HEART RATE 144

MAX. HEART RATE 158

WEATHER Clear night

WIND 3.1 mph ↖

TEMPERATURE 59°F

HUMIDITY 100%

 

Hike: Easy

 

DISTANCE 4.00 mi

DURATION 1h:48m:08s

AVG. SPEED 2.2 mph

MAX. SPEED 8.6 mph

CALORIES 722 kcal

HYDRATION 0.87L

AVG. HEART RATE 124

MAX. HEART RATE 152

WEATHER Mostly cloudy

WIND 3.1 mph →

TEMPERATURE 68°F

 

http://i846.photobucket.com/albums/ab28/koraraving/49551bc7-d755-4e4d-9d60-049ba89d125d_zpsbb6cac13.jpg

 

Sunday:

 

Run: An attempt to return to speed work. I sorta broke at the fourth red interval. I over extended and felt a sharp pain run through my lower back. So I cooled down and ended the run..

 

http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/730ddf46-8029-49a8-89ae-d04e30ff3b2d_zps77e21c47.png

 

DISTANCE 2.36 mi

DURATION 27m:31s

AVG. SPEED 11:38 min/mi

MAX. SPEED 9:19 min/mi

CALORIES 313 kcal

HYDRATION 0.25L

AVG. HEART RATE 168

MAX. HEART RATE 188

Heart rate zone Duration

1.WARM UP (114 – 126) 0m:13s

2.FAT BURNING (127 – 139) 0m:22s

3.AEROBIC (140 – 151) 0m:48s

4.ANAEROBIC (152 – 164) 8m:29s

5.MAXIMUM (165 – 178) 17m:27s

WEATHER Sunny

WIND 9.9 mph ↑

TEMPERATURE 61°F

HUMIDITY 100%

 

 

Hiking: Easy

 

DISTANCE 3.70 mi

DURATION 1h:33m:41s

AVG. SPEED 2.4 mph

MAX. SPEED 3.4 mph

CALORIES 555 kcal

HYDRATION 1.62L

AVG. HEART RATE 117

MAX. HEART RATE 135

WEATHER Sunny

WIND 11.2 mph ↑

TEMPERATURE 73°F

 

http://i846.photobucket.com/albums/ab28/koraraving/4947ebd5-3d27-4a4a-92a5-dfb358960613_zps9d43edfa.jpg

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I love her (Buzunesh Deba) to! Every time i see her it reminds me I'd really like some Ethiopian food. LOL We don't have an Ethiopian restaurant in town.

Thought you might like this, amazing to watch if you have some spare time up your sleeve

 

http://www.youtube.com/watch?v=-Pqd7MHZKco

 

SUCH a gutsy run by her, especially as she was obviously quite sick over the last 5km or so.

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I love her (Buzunesh Deba) to! Every time i see her it reminds me I'd really like some Ethiopian food. LOL We don't have an Ethiopian restaurant in town.

Thought you might like this, amazing to watch if you have some spare time up your sleeve

 

http://www.youtube.com/watch?v=-Pqd7MHZKco

 

SUCH a gutsy run by her, especially as she was obviously quite sick over the last 5km or so.

 

She is just an amazing runner!

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http://i846.photobucket.com/albums/ab28/koraraving/PSX_20140513_142616_zpstufwtfzw.jpg

 

I've been on a two day camping and hiking trip so not much to post as I don't track anything unless it's a training trip. This was was just for relaxing. So all about the fun.. lol. I did bring back a few pics.

 

I swear from here on it's all serious training! We're going to get to work! Starting today... yeah we've been saying that for like 2 weeks now.. and so far not a lot of serious going on. No one seams to be very focused right now.

 

http://i846.photobucket.com/albums/ab28/koraraving/May%202014/48236abf-5ffb-4ec1-9683-1e983354ae7c_zps3a93a075.jpg

 

http://i846.photobucket.com/albums/ab28/koraraving/May%202014/7007_zpsa74ffeb7.jpg

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http://i846.photobucket.com/albums/ab28/koraraving/May%202014/IMG_20140515_065429_zpsly9rzxox.jpg

 

Run:

DISTANCE 3.55 mi

DURATION 46m:13s

AVG. SPEED 12:39 min/mi

MAX. SPEED 10:50 min/mi

CALORIES 427 kcal

HYDRATION 0.19L

AVG. HEART RATE 144

MAX. HEART RATE 166

 

http://i846.photobucket.com/albums/ab28/koraraving/May%202014/IMG_20140515_132757_zpsimm5pz6y.jpg

 

I made a little friend today. He fell out of the nest and had landed on his back. Poor little guy was laying on his back kicking his feet and a making a ruckus of noise. He was trying as hard as he could to turn back over and it just wasn't working.

 

I think he was hungry to but I don't really regurgitate food very well unless I've been eating chili fries and drinking beer all night. I thought he was to young for that experience.

 

http://i846.photobucket.com/albums/ab28/koraraving/May%202014/IMG_20140515_100014_zpspuftmnb4.jpg

Hike:

DISTANCE 4.22 mi

DURATION 1h:57m:11s

AVG. SPEED 2.2 mph

MAX. SPEED 3.5 mph

CALORIES 544 kcal

HYDRATION 0.47L

AVG. HEART RATE 105

MAX. HEART RATE 147

WEATHER Mostly cloudy

WIND 0.0 mph ↓

TEMPERATURE 55°F

 

I'm keep tracking pretty lax till Monday.. There's really no reason to track calories, or other stats every single day.

 

http://i846.photobucket.com/albums/ab28/koraraving/May%202014/IMG_20140515_133008_zpsux0v1a1o.jpg

 

*Hopefully the pics will adjust to the correct size soon. lol

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Hiking:

 

DISTANCE 4.17 mi

DURATION 1h:45m:22s

AVG. SPEED 2.4 mph

MAX. SPEED 4.4 mph

CALORIES 1134 kcal

HYDRATION 1.65L

WEATHER Mostly sunny

WIND 6.8 mph ↖

TEMPERATURE 68°F

HUMIDITY 55%

 

Easy day...

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A little updating.. Basically I've been reassessing and changing goals again. I've jumped around a lot the last year trying to figure out and do what I could with the back injury. Then I had that last surgery and it through things way off again. I was told that I wouldn't be able to any expedition training, because of the heavy packs with hiking, cycling ect.. for at least a year. So I started looking for other ways to fill that time. Like the marathon training. But my back has actually been healing much faster then excepted. I've cleared to train with packs so basically everything has changed. I've been testing things out with relaxed hikes. Sometimes 2 days at a time and everything seams to be good so I'm preparing to move forward with actually training and goals oriented to expeditions again.

 

Now I do still have to work on strengthening my back, I also have some pelvic tilting issues when extends from muscle weakness related to my past back problems. I aslo still have some minor problems with my knee and I have a stress fracture in my left foot. It would be better to let the stress fracture heal before starting this type of training but that's not an option so I'll just have to deal with it. Unfortunately this type of training is primarily done in the summer months and in order to be prepared with my group I have to start now or wait another year. A years a long time.. as long as I'm allowed I'm going to do everything I can to make this work.

 

I also still have the muscle tightness that's interfering with my running so much. Running isn't 100 percent necessary for an expedition but being I'm a photographer it helps. So as not to slow the whole group down every time I need to take pictures. It also helps because if I'm in a good running position or "viewed in the right way" racing can help bring in sponsorship that helps pay for gear and expenses.

 

On and by the way our long term planned expedition is into the bordering lands of Mexico and that's next summer. We're hoping to have about 4 to 6 weeks set aside for this trip. There are few smaller trips planned between now and then though.

 

http://i846.photobucket.com/albums/ab28/koraraving/IMGP2851_edited_zps6d5dc5bb.jpg

 

http://i846.photobucket.com/albums/ab28/koraraving/may2/29_zps1ea409f8.jpg

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