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Kora

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  1. Current Goals for a 12 week trial training cycle. *Day 1 Week 2 My current focus: Changes I’m making for the next 12 weeks. Nutrition Plan: (This is to correct problems I’ve been having with a high carb diet. Stabilizing my blood sugar levels) Calorie deficit cycling 500 to 1,500 calorie deficient a day. My new calories breakdown targets are 50% carbs 10% fat 40% protein and 50 g’s of fiber. Limit to 3 meals a day, avoid between meal eating Training Goals: For running the focus is to increase endurance, and slowly improve pace. For strength training it’s to continue improving back strength and pelvic stability. Continue with back prehab/rehab for flexibility & stability. Today’s Stats; June 30, 2014 W 174 *down 6 lbs in 7 days (this is actually yesterday’s stats cause I didn’t weigh in today) FBS 79 Notes: Losing 6 lbs is a great way to end my week! I also just feel so much better! I think we’ve finally found all the answers to my medical problems, and the right combination of training for coming out of back rehabilitation. I will be continuing with back rehab exercises & stretches but it’s more considered prehab now. Obviously diet is key factor here. Identifying the wheat, corn & peanut allergy seams to have been a big factor in my health and weight. My allergy test is indicate that my allergy to these foods really isn’t that high. But since eliminating them from my diet I just feel so much better! I have more energy, I don’t have stomachaches or itchy eyes anymore. Lots of improvements in a short period of time. Also the change to a lower carb diet has helped immensely! Like my blood sugars corrected themselves really fast when I uped my protein. I’m actually eating more calories now with the diet changes and losing weight then I was eating on the previous diet and gaining weight. This may mean I just can’t do a vegan diet. It might not be the best diet for my health and genetics but I’m still going to strive toward it. I do think the more plant based my diet the better. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1404131494765_zps5098216a.jpg Notes: Omg it did not feel 75 out there today. It seamed so much hotter even with that crazy ass wind. I worked hard for todays pace.. a little to hard. I think I may have went into this run a little dehydrated or maybe it was having to run 24 an up mph winds or maybe it’s just that I only slept 4 hours last night.. or a combination of all!! I enjoyed the run and as far as my back goes it was all good.. but I felt like I worked hard on this lame pace today. I really hope to pick that pace up soon cause those numbers are driving me nuts!!! http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1404144401011_zpsru0qeo2m.jpg Notes: I know I didn’t log my weightlifting last week but I did lift I just felt it was unproductive. This is a new routine and I like it much better. It moves me through my weight lifting fast and it’s all one muscle group so I feel I can handle that a bit better right now. It’s a four day a week lifting plan and I’ll add the whole routine in separate post later. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1404149184237_zpsdzylc3an.jpg Notes: Pilates was difficult but I feel like the muscles are actually working the way they are suppose to so that’s a good thing. Like with my back injury in the past I felt like the muscles weren’t working in sync. Movements were jarring, or off balance, ect.. just very ineffectively working. Today I felt like the muscles were all connected and moving in sync. Good sign I think. Also I’m working through these exercise very slowly, very focused and I try to pause at hold a few seconds on each lift. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1404221644107_zpsahwvrpql.jpg Notes: I’m not quite hitting my goal percentages on fat but the other two are good, and i’ll keep working toward that. I will also start working on occasionally post my food lists for the day. I just haven’t had time this week. My food choices today were corn, wheat and peanut free but def not as close to vegan as I would like. Lots of low carb veggies though.
  2. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140628_221752_zpsxvjzd3ow.jpg Current Goals for a 12 week trial training cycle. *Week 1 My current focus: Changes I’m making for the next 12 weeks. Nutrition Plan: (This is to correct problems I’ve been having with a high carb diet. Stabilizing my blood sugar levels) Calorie deficit cycling 500 to 1,500 calorie deficient a day. My new calories breakdown targets are 50% carbs 10% fat 40% protein and 50 g’s of fiber. Limit to 3 meals a day, avoid between meal eating Training Goals: For running the focus is to increase endurance, and slowly improve pace. For strength training it’s to continue improving back strength and pelvic stability. Continue with back prehab/rehab for flexibility & stability. Today’s Stats; June 28, 2014 W 175 *down 5 lbs in 6 days FBS 84 RHR 59 Recovery Training – Easy short workouts and increased calorie day. Plus lots of relaxed activities. I will follow my recovery day up with a full rest day. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140628_073227_zps0n2wuv6q.jpg Notes:Short easy run today. Ignore the hear rates.. that shits wonky. I forgot to charge it. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140628_093126_zpsgj9wqvmu.jpg Notes: Very easy bike ride today. Just spending some time getting comfortable on the bike again. http://i846.photobucket.com/albums/ab28/koraraving/PhotoGrid_1404075964091_zpsxqhxmrl6.jpg Notes: Not my best diet day, ratios are off a bit. But also not a bad, especially considering I ate out twice! I spent my afternoon at Frontier City a theme park and lunch options were limited and then dinner out with friends. I better choices there but I drank alot of beer.. Dinner out was a vegan boca burger w/ onions, tomatoes and lettuce wrapped with fires. Not a bad option when eating out. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140628_223228_zps2gymg8ak.jpg
  3. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140627_172612_zpsquwztnu8.jpg Current Goals for a 12 week trial training cycle. *Week 1 My current focus: Changes I’m making for the next 12 weeks. Nutrition Plan: (This is to correct problems I’ve been having with a high carb diet. Stabilizing my blood sugar levels) Calorie deficit cycling 500 to 1,500 calorie deficient a day. My new calories breakdown targets are 50% carbs 10% fat 40% protein and 50 g’s of fiber. Limit to 3 meals a day, avoid between meal eating Training Goals: For running the focus is to increase endurance, and slowly improve pace. For strength training it’s to continue improving back strength and pelvic stability. Continue with back prehab/rehab for flexibility & stability. Notes: I didn’t do stats today but so far my diet changes are def working. I’m down 4 lbs in 5 days and my blood sugar levels have dropped significantly. They are back down to normal levels. http://i846.photobucket.com/albums/ab28/koraraving/IMG_20140627_072655_zpsxwjqyomq.jpg Notes: Still slow, but a much more comfortable run today. At least I have very nice an cool weather to run in today. The view wasn’t bad either. http://i846.photobucket.com/albums/ab28/koraraving/PhotoGrid_1403881533415_zps3ncjojdo.jpg Notes: Little mountain bike riding to go with my earlier run. No pain, I think Im ready to start building up my skills again. Well as soon as my ass adapts a little! It’s amazing how fast your butt de-conditions to sitting on a bike seat! http://i846.photobucket.com/albums/ab28/koraraving/PhotoGrid_1404074866169_zpsinx3ameg.jpg Notes: I did under eat slightly today, but my percentages where really good and I’m not so short that it would be a huge problem as long as I balance things out over the next week. My food choices were really good, not as vegan as I would like but I’m still working on that. The lack of sleep is a problem.
  4. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/20140626_203337_1_zpsdky5nkk9.jpg Thursday, June 26,2014 Current Goals for a 12 week trial training cycle. *Week 1 My current focus: Changes I’m making for the next 12 weeks. Nutrition Plan: (This is to correct problems I’ve been having with a high carb diet. Stabilizing my blood sugar levels) Calorie deficit cycling 500 to 1,500 calorie deficient a day. My new calories breakdown targets are 50% carbs 10% fat 40% protein and 50 g’s of fiber. Limit to 3 meals a day, avoid between meal eating Training Goals: For running the focus is to increase endurance, and slowly improve pace. For strength training it’s to continue improving back strength and pelvic stability. Continue with back prehab/rehab for flexibility & stability. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140626_090327_zps5r7ezx1f.jpg Notes: My morning run. A little rough today. I spent all day sitting yesterday, my back hates that. So today it’s very tight, it fells compressed and not really painful but def uncomfortable so running wasn’t easy today. Like I said anytime I spend the day sitting to much the next day sucks. Since I was so tight I did my back rehab/prehab stretches immediately following my run. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/_3_zpsxk0vokhz.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140626_202238_zpsul2kaxzh.jpg http://i846.photobucket.com/albums/ab28/koraraving/PhotoGrid_1403887704614_zpsi8l77hrw.jpg Notes: I didn’t mean to under eat today, I just fell asleep before my last meal. I didn’t do a great job on my percentages either. I’ll try and improve that tomorrow. Plus I’ll make sure I don’t under eat tomorrow. Aside from that it was mostly a vegan day, I had egg whites though, and a kind bar.. which has nuts! Which I’m not suppose to eat but in my defense it was outside the house! My son was not around! We are still waiting to find out if his allergy is only to peanuts or if that will include tree nuts so for now we do not give him tree nuts. But for me I can eat tree nuts with out a problem, but until I find out if they are a problem for him I don’t allow them in the house. It was definitely a wheat, gluten and corn free day for us both. *No body tell my son I ate nuts cause he’ll be mad. lol*
  5. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/20140625_062424_1_zpsj8kped9c.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140625_081620_zpsbdwjcoxk.jpg Wednesday, June 25, 2014 I over slept Wednesday and only got in a short run. I spent the rest of the day sitting on my ass studying. Which my back and muscles hate. It always makes me really tight and miserable for the next day. No goign to bother with diet stats for this day, but it was a good day. I would say about 98% vegan with moderate carbs. I had several vegan protein shakes.
  6. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PSX_20140624_083247_zpsymg5yksd.jpg Tuesday, June 24,2014 Current Goals for a 12 week trial training cycle. *Week 1 My current focus: Changes I’m making for the next 12 weeks. Nutrition Plan: (This is to correct problems I’ve been having with a high carb diet. Stabilizing my blood sugar levels) Calorie deficit cycling 500 to 1,500 calorie deficient a day. My new calories breakdown targets are 50% carbs 10% fat 40% protein and 50 g’s of fiber. Limit to 3 meals a day, avoid between meal eating Training Goals: For running the focus is to increase endurance, and slowly improve pace. For strength training it’s to continue improving back strength and pelvic stability. Continue with back prehab/rehab for flexibility & stability. Stats: W 177.6 FBS 95 *improving fast BP 115/75 P 59 RHR 59 http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140624_075640_zpse5afm5lg.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140624_104541_zpszkpkd4vm.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1403717295554_zps7rr3jdke.jpg Back Rehab – Active Iso Stretching Program 1 – each stretch is held for 5 to 10 seconds then reset and stretched again 10 times. 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 http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1403717973070_zpsxanllrvp.jpg Notes: I had about a 95% vegan diet today. I filled in the proteins some with egg whites and small amount of chicken. It was a completely corn, wheat and peanut free day. We are slowly learning how to manage the corn, wheat & peanut allergy thing.
  7. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140621_101606_zpsbnyrhsis.jpg I have a really bad head cold so I’ve been a little easy on the exercise the last 4 days. The first 2 days I went ahead and ran but the last 2 days were just rest days. Hopefully by Monday I’ll be good. If not I’ll probably just suck it up and get back to training the best I can. I”ve picked up some sort of wicked virus going around. UGH!!! I’m running behind on my posting so like today’s Monday and I need to back track like 4 days to be caught up… http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140621_100105_zpsck0dolyq.jpg I spent my down time working on my photography skills. Which honestly I think needs a lot of work. I’ve also been catching up on my studying which I’m a little behind on, not to mention I seriously need to start my Spanish studies.. cause that might come in handy next year when I’m tracing around Mexico. So far I’ve mastered two words and neither tells which bathroom I should go in. So yeah.. gotta work on that. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140618_082301_zpsl3oiunnj.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140619_095356_zpsdgchga7z.jpg Ok those are my last two runs.. Then I took two rest days.. and I didn’t track diet over the last four days but I am back to tracking that today. (Monday) Since there’s not a lot to talk about training today let me catch ya’ll up on my vegan experience. You know it started so good! Like I was feeling better and I felt like athletic I was improving quickly.. things were going good. Till (as most people already know) I learned all the extra wheat and corn in my diet was causing some health problems. Because as I recently learned I have an allergy to them. (along with my son) Then I also began having problems with my blood sugar. Now I’ve never diabetic or even pre diabetic. But lately my blood sugars have been high enough that I could be considered pre diabetic if I don’t fix the problem. Now I’ve tried very hard to fix this while staying vegan and I have been unsuccessful. So I think I have no choice but to at the least add back egg whites (which I’ve been doing off and on anyway) but also some lean proteins. Like chicken. So starting Monday (today) I’m making diet changes again. I can’t help but wonder if my problems with my blood sugar rises are part of why I have been unable to lose weight and maybe part of why I’ve gained weight since going vegan. So I’m gonna give the diet changes 12 weeks. I plan to track my food as usual, also track my fasted blood sugar every morning and my weight. I have to say tracking my weight is going to really hard. I’m not accustom to having weight problems. I normally can lose weight very easily. Before my back injury and the long list of problems I’ve had since that happen … I could lose weight very easy. I have the knowledge, the discipline and I train at least 5 days a week every week, sometime multiple times a day. So this is not something I should have an issue with. But clearly my body disagrees! I hate it, it’s embarrassing and frustrating. But I will eventually figure it out and lose the weight. Along with fixing the injury,, and the long list of subsequent problems that have a risen from that injury. It may take me a long time but I will do it. I’m kind a hard headed that way. And feel free to let me know what ya’ll think about the pictures. Keep in mind the trip to Mexico will part of a school project.. we don’t have a lot of money for this expedition. We don’t have expensive cameras or expensive photshop programs. I use basic cameras and free photoshoping programs. I’m learning to do alot of the photo cropping and adjustments to my pics through my phone because I think on the expedition that is going to be the best and fastest way to keep up with photos and uploading/note taking w/pics. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PSX_20140618_081417_zpsrzdm09yj.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140621_205211_zpsyiifnqmr.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140621_205907_zpsxy95d8ux.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PSX_20140619_075952_zpsl05mk11k.jpg
  8. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PSX_20140617_161512_zpsghcehnnq.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1403103643838_zpstcmxknjy.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140617_082649_zpsgnoy10qf.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140617_120135_zps0lno4s1h.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1403104659063_zpsxutsxknm.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140617_091828_zps9ntskdxk.jpg
  9. I am so gonna get this caught up today.. I swear..
  10. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1402929842958_zps1go1hnro.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1402931212955_zpss735rkej.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1403036511558_zpseibal1rp.jpg
  11. (My son thinks the face in the clouds looks like a pug ate a baby and they morphed together. Which I guess makes it a puaby.) http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140615_075358_zpszd5jvf8b.jpg I’m finding I need a good sensor of humor and the possibility of killing the only kid in the house with my cooking! So he’s close to adulthood you would think if he survived my cooking this long a few more years would be a breeze. But no. His food allergies are clearly becoming more sensitive. We just learned about them a few weeks ago and I can tell there’s a lot to learn when someone says your kid can’t eat wheat, gluten, corn or peanuts! There are so many ingredients that are made from or with these ingredients! It’s difficult to buy anything that doesn't have these ingredients in it so we've been eating very simply lately. Sunday we “thought” we had found a bbq sauce that was wheat & corn free, so I made bbq chicken for the kid. BIG MISTAKE!! Before he had even finished eating he was struck with stomach pains, quickly progressing to shortness of breath, ill feeling and swelling in his face and neck area. We quickly treated him and he improved before it became life threatening, but it was damn close and very scary! We keep benadryl and an epi pen right in the kitchen so we are prepared! Even with that though it’s still a bit scary. This is the first time an anaphylactic reaction has happened so quickly. I’m not sure if this is a sign the allergies are worsening or if maybe his reaction to allergens (in this case we think corn) has become more sensitive. Like when you stop eating certain foods for allergy reasons does the body have a stronger reaction because it’s no longer accustom to dealing with the reaction? I’ll have to ask his doctor. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140614_082111_zps0unlvdwg.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1402854975011_zpshsguceum.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1402849883050_zpsnsdqssmb.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1402850473494_zpszhriighk.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1402932855372_zpsseytfxzu.jpg
  12. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140613_200830_zpsseukpocz.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/2014-06-1420094956_zpsgvs2yywj.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1402662682958_zpsjm0dbgx9.jpg Running went good today. I was tempted to increase the mileage, But with the problems I had last week I’m hesitant to go off my training plan. I’m a little afraid if I start rushing miles that I’ll end up like last week.. stuck not being able to recover. On the bright side I wasn’t in any pain today. My knee seams to be slowly getting better and my back pain is mostly gone. I am still stuck with the insane tightness in my lower back and legs but hopefully if I continue stretching and not slack off it that will improve quickly. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1402674712582_zpsyo5z9ctj.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1402705845664_zpsjtetlrmb.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1402751893447_zpsmbakfu34.jpg I actually didn’t mean to have this large of a deficit, I ate more then I normally do so I thought I was doing better then that. I guess I under estimated my calorie burn for the. I didn’t make the best food choices at dinner, I ate 3 bowls of Fruity Pebbles with unsweetened coconut milk for dinner. That probably wasn’t good?? But the rest of the day was good. Mainly fruits, veggies, brown rice & vegan protein. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140613_201200_zpsfdqzxjiy.jpg
  13. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PSX_20140612_151249_zpstdqgxz5y.jpg This was my first run.. it really looked like the storm was passing. There lightening had mostly died down and the rain had stopped. I even looked at the weather map and it showed the rain past us, so I went on my run. A mile in it very suddenly started to pour! I mean pour! With in minutes I was running in water that was covering my feet completely! *sigh* So I turned around and headed home. Other then that it was a good run.. The pace is off because I stopped and took some pictures while running. One day I’ll just use the auto stop function. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140612_074841_zpsjc3kr5o9.jpg Take 2 ... http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140612_090727_zpsh0ilx4i9.jpg The pace a bit off here to, yes I took a few pics on this run to. At least it was drier. I followed this up with 30 minutes of stretching, Along with post run stretch routine I have a back rehab stretching program so I mixed them together. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1402664126650_zpsjxecynhs.jpg Breakfast 5-7 Calories Carbs Fat Protein Sodium Fiber 20 – oz water Coffee, soy creamer, fiber, splenda , Banana 147 36 0 1 6 9 Meal 2 8-10 Plant fusion vegan protein powder, light soy milk, fiber, frozen mixed fruit 20 – oz water 225 23 4 29 530 8 Meal 3 11-1 Pineapple fried brown rice, with 2 cups veggies & tofu 10 oz water 363 66 2 21 920 10 Meal 4 2-4 2 cups of fruit 10 oz water 160 49 0 0 15 3 Meal 5 5 -7 Baked potato wedges w/ diced onions, tomatoes, peppers, almond cheese, guacamole, vegan sour cream 10 oz water 401 50 17 14 1,124 8 Snack kettle chips 20 oz water 150 17 8 2 170 1 Hydration Total: 90 oz All vegan, corn, wheat & nut free. EXCEPT for the fiber that has wheat in it. http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140612_072943_zpszwzjflww.jpg
  14. http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/IMG_20140612_115417_zpsvpai3usb.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/PhotoGrid_1402493973783_zpsndnpryom.jpg Notes: I think I could have done 5 but I have a new training plan and I thought it best to stick to it for now. Last week I was having recovery problems so I pulled back on training and I’ll have to rebuild again. http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/IMG_20140611_153929_zpsim2rkhwk.jpg Notes: I managed 25 minutes of rowing today before my back spazed. I think this is mostly a problem with the muscle tightness. It’s the forward stretch giving me trouble. I think muscles just need time to stretch and lengthen. http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/IMG_20140611_210059_zpsbabl47py.jpg Notes: The walk went good, I carried my training pack from hiking for added weight. http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/PhotoGrid_1402584582953_zps1dekmwi3.jpg Notes: That is actually a bigger def then I wanted. I guess it’s ok though. I’ve really struggled to lose even a little weight and it looks like it actually might be a result of thyroid problems. *sigh* Which probably also explains the bouts I have with extreme fatigue sometimes. I’m not going on any meds right now though. Every sense the back injury and my training again I’ve had like this domino effect of injuries, health problems ect.. for example the back injury cause me to walk hunched for a while which lead to alignment issues which lead to a knee problem, then a foot problem.. ect. But with each case I’ve been able to work through, rehab and fix each problem so that I’ve come out better off. So I’m just going to continue doing that and assume that as long as I continue moving forward I will eventually reach my goals. So I don’t really bother fretting or getting to wrapped up in each little problem. I just focused on what I need to do and the end goal. …and in case you haven’t seen them the toddlers.. I named then Grumpy & Perking, because one of them is looks grumpy and the other is always way to happy to see people. They live near me and they haven’t quite learned to fly yet so I find them hopping around and sleeping in the grass on occasion. http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/PhotoGrid_1402113756816_zpswndolbkp.jpg
  15. For exercise I use the pro version of endomondo with a heart rate monitor. For diet tracking I use my fit pal connected with body media. The squares are made by cropping screen shots and putting then in a collage. Im finding it to be a faster and easier way to trackk then copying or typing things out. Plus I can post them to instagram with a few training notes.
  16. http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/PhotoGrid_1402155533475_zpsglqiga9c.jpg I haven’t been tracking diet, and aside from this run all I did was my 15 minutes of rowing and my 15 minutes on the hand bike. Short today. Tomorrow I will post full workout day, new goals or I guess just reworked goals.. yet again. LOL, I know it’s frustrating.. but the constant readjusting for my on going back problems is something I’ve learned to live with and constantly adapt to. AND OMG I stopped stretching during my down time.. biggest fucking I think I have ever made! When I tried stretching today it was like starting over! The muscle tightened back up really fast it’s like starting over. They back and leg muscles are extremely tight and painful. ugh.. my own fault though.. http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/PhotoGrid_1402403168664_zpsdtiencdz.jpg
  17. http://i846.photobucket.com/albums/ab28/koraraving/may2/IMG_20140609_131010_zpsohhfockx.jpg Hehe.. it's a legless lizard. You have to wonder if they other lizards give them handicap signs for the east to access burrows. I took 3 days off running. Did some hiking and a little biking. Took things easy in the hopes of letting my back recover and muscles recover some. I think the addition speed work in my running, along with rowing & lifting was to much change. I couldn’t recover from it. So I rested a few days and I will build things back up but at a slower pace. My plan is to return to running. Starting with 3 miles a day and I’m just dropping the speed work for now. The rowing and lifting are more important to me right now. I want be lifting this week. I’ll start that next week with shorter lifting sessions. As for rowing I’ve dropped it down to 15 minutes followed by 15 minutes on the had bike. I will build my time up from there. Sorry not a lot to share about recovery days.. I rest, I walk, I eat… blah, blah..
  18. Mark Felix pulling 1128 Zydrunas Savickas at 1155 pounds.
  19. If your goal is muscle size & strength then you definitely want to keep the work load increasing. As your body gets stronger and bigger you will need heavier work loads to get growing. But that shouldn't necessarily equal doms, or pain or even soreness, though you will have some along the way. Those things do not good indicators of a good training session. I wouldn't use pain or soreness as a judge of a good workout. If your appearance is improving positively, your strength is increasing and your recovering is good between workouts then those are good signs. I would use those things to judge your training by not pain or soreness. DOMS and minor muscle soreness are two different things. If you have minor muscle soreness after workouts no big deal good or bad. But chronic DOMS would restrict your training because it takes anywhere for 48 hours to 3 to 4 days to fully recovery from. It restricts the movement of the muscles during that time which can leave a person more prone to injury if your training through it. So it's also important to know what type of muscle soreness you have.
  20. http://i846.photobucket.com/albums/ab28/koraraving/Sunrises/PSX_20140606_094855_zpsknmwokum.jpg I really should have rested today as I’m still incredibly sore, but we had a early morning storm coming and I just couldn’t resist the urge to run in it! Sorry no little square or stats with this run. I took a lot of pics so there was a lot stops along my run. LOL, running after storm pics may bring new meaning to storm chasing. My run was about 2 hours and a slow pace with stops for pic taking. And I’m not going to do anything else productive today so no real reason to wait till tomorrow to post.. So here’s my run in pics. These are all cell phone pics so not my best work as I haven’t mastered taking pics in the dark with my cell yet. http://i846.photobucket.com/albums/ab28/koraraving/Sunrises/IMG_20140606_081253_zpsgifqfjmv.jpg http://i846.photobucket.com/albums/ab28/koraraving/Sunrises/IMG_20140606_071915_zps02kowgkf.jpg http://i846.photobucket.com/albums/ab28/koraraving/Sunrises/PSX_20140606_100405_zpsqnh3ecvr.jpg When I started this run, the sun was rising and it was light out. But as this storm cloud moved over the area it became increasingly dark. To the point where for a while it looked as if night time had come back. Then suddenly there were all these clouds lightening up with flashes of light and the wind all once began to tear threw the area and for a while there was even a nice rotation to one the areas. I half excepted a tornado to drop out of the sky but it died away. I was almost sad to see it go because you can literally feel the energy of these storms outside when they build up or pass you buy. It’s really quite a rush of energy. http://i846.photobucket.com/albums/ab28/koraraving/Sunrises/IMG_20140606_073101_zpseupg48z2.jpg Pure energy.. http://i846.photobucket.com/albums/ab28/koraraving/Sunrises/IMG_20140606_080853_zpspzvqhk6y.jpg These are the clouds that had the a bit of rotation to them. For a while they had a nice little circle to them. http://i846.photobucket.com/albums/ab28/koraraving/Sunrises/IMG_20140606_074505_zpsdxj3psae.jpg http://i846.photobucket.com/albums/ab28/koraraving/Sunrises/PSX_20140606_101316_zpsen9kpb4u.jpg http://i846.photobucket.com/albums/ab28/koraraving/Sunrises/PSX_20140606_101047_zps3xxyfm1m.jpg Run likes this are always amazing. To be able to start a run with such a beautiful sunrise and then be able to watch this ineradicable storm move in with so much energy and force is just amazing. It’s why I love to run. You just can’t experiences that looking out a window.
  21. Semi rest day.. Short run followed by a lot of laziness! http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/PhotoGrid_1401972084722_zpsnlcxdg0d.jpg Notes: for such a short run, it was really difficult! I’m sore, my muscle ache and I’m tired. I’m def not getting enough sleep which maybe contributing to my lack of recovery. http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/PhotoGrid_1402070216891_zpsqnfgohpb.jpg
  22. No just means your body has gotten use to doing them. Soreness isn't an indication of muscle growth. DOMS is generally the result of minor muscle damage cause by exercise your body is unaccustomed to or strenuous exercise, like when you push beyond what your body is use to doing.
  23. Well there are vegan waxes available. But personally I've never used any them. I'm really don't like waxing. Other alternatives that I know other vegans use are like sugaring, plucking, turmeric paste or just bleach the hair. Sugaring is done with a mixture of sugar, lemon juice and molasses. Turmeric paste is made with of coarse turmeric, flour and yogurt. Yes you can use soy yogurt. Plucking and bleaching pretty self explanatory. Google will pop directions for both the sugaring and turmeric paste for hair removal. I didn't see the hairy vs saved thread but being a cyclist, runner and hiker for years I prefer everything shaved but my head. lol As for my partners I have only one preference or rule.. If it goes in my mouth it better be hairless! I'll make an exception for beards but only on my bf I can't date a girl with facial hair.
  24. My gym is full dumb asses doing curls in the squat rack, they do everything but squat in it. When they do squat it's generally a massively over loaded bar with some guy squatting a quarter of an inch and the rest of the minions standing around going awww!!!
  25. http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/IMG_20140604_072602_zps9ukytehq.jpg http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/IMG_20140604_073401_zpsu7tsnbwn.jpg Notes: Fuck.. this week is just not going well. Im not recovering. And this was actually three miles because again I got half mile in and had turn back.. and I restarted the app. My damn hair clip broke and I have way to much hair to run with it down. I swear I consider cutting it off at least once a week. As if my week wasn’t aggravating enough I passed a couple girls running and one of them told one of the other girls. “..she use to be a great runner. IF that’s the best she can do now she should just quit..” I want to punch her in the face but damn it she runs faster then me!! I see no reason to quit. http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/IMG_20140604_104608_zpsxk3uhz3o.jpg Weight Lifting: DB Snatches Vertical Press 3×20 @ 35 Wide Flyes 3×20 @ 35 – 50 -35 DB Snatches 2×5 on ES @ 12 – 15 – 17 – 20 – 25 – 30 1×5 @ 30 w/ an over head hold 2×5 on ES @ 25 – 20 – 17 – 15 -12 Front DB Raises 3×10 @ 15 & 15 Side Lateral Raises 3×10 @ 15 & 15 Iso vertical Rows 3×8 on ES 90 & 90 Face pulls 3×8 @ 27# Plate Grip Shrugs 2×20 w/ 45′s http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/PhotoGrid_1401974447562_zpswwczgxzs.jpg
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