Kora

http://i846.photobucket.com/albums/ab28/koraraving/IMG_20140602_071645_zpsbavmaeef.jpg

Notes: Ran in the rain today. Id like to blame the rain for my slow pace but unfortunately I think its just me. My pace just seams to gets slower. My legs always feel over trained and under recovered. Yet Im in less pain and my muscle seam to be functioning better, not as tight so I think despite the slow pace that Im still healing and making progress.

http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/IMG_20140603_074952_zpsmotyy70i.jpg

http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/IMG_20140604_072054_zpsnjbvzd82.jpg

This didn't go well. My back spazed out and I had to quit.

http://i846.photobucket.com/albums/ab28/koraraving/May%202014/IMG_20140526_073957_zpszx3tonvk.jpg

Current focus:

Nutrition Plan: Also going corn, wheat, gluten and peanut free.

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

My calorie breakdown target is 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.

http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/PhotoGrid_1401371311027_zpsiyj3px3y.jpg

Notes: Recovery my ass.. That was the hardest run Ive ever done at such a slow pace! Yesterday was my first leg training day in several weeks and my rowing session in over a year and I ran intervals yesterday. So today I have jello legs that feel like someone attached electric shock therapy to.

http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/PhotoGrid_1401389054088_zpsdhiz7mmw.jpg

Rowing Notes: Lifting post rowing 3×10 exercise to compliment the rowing.

Weightlifting: Upper body -

Iso Vertical Bench - 3×10 @ 35-50-35

Iso Shoulder Press – 3×10 @ 40-60-40

Decline Bench – 3×10 @ 40-60-40

Overhead press – 3×10 @ 35

Face Pulls – 3×10 @ #20

http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/PhotoGrid_1401457402763_zpsdp5htide.jpg

Some of my apps glitched yesterday and they didn’t sync correctly. That why’s there is a band aid over the numbers. lol

Totals 1,170 182 20 61 1,367 30

Calories Carbs Fat Protein Sodium Fiber

Nutrition – Vegan, corn, wheat,gluten & peanut free to the best of my knowledge.

Breakfast 5 – 7 Calories Carbs Fat Protein Sodium Fiber

So Delicious Dairy Free Coconut Milk Creamer – Coffee Creamer, 3 Tbsp 30 3 0 0 0 0

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

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

Dasani – Purified Drinking Water, 25.35 oz 0 0 0 0 0 0

AM Snack 8 – 10

Frozen Strawberries , 0.5 Cup 25 6 0 1 0 2

So Delicious – Unsweetened Cocunut Milk, 1 cup 45 2 0 0 15 1

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

Sunsweet – Individual Prunes, 3 prunes 40g 50 13 0 1 0 2

Glaceau – Smart Water (23.7 Fl oz), 1 container (24 fl oz ea.) 0 0 0 0 0 0

Lunch 11-1

Stonyfield – Organic Greek Yogurt Plain, 1 Cup 80 6 0 15 60 0

- Water, 16 oz. 0 0 0 0 0 0

, 1 medium banana 105 27 0 1 1 3

PM Snack 2-4

Cape Cod Kettle Cooked Potato Chips – 40% Less Fat Aged White Cheddar and Sour Cream, 1 oz – 18 chips (These aren’t vegan but I didn’t realize till after I ate them.) 140 18 6 3 150 1

Cabbage Soup – Soup, 1 cups 73 10 1 2 241 3

Popsicle – Sugar Free Tropicals, 1 piece 15 4 0 0 0 0

Dinner 5-7

Vegan - Sour Cream 2 Tbsp (30g) 40 2 3 2 25 0

Steamed Brown Rice , 5.5 oz. w. cajun seasoning & herbs 170 37 2 4 0 3

Green Onion Raw (Whole), 1 medium (15 g) 5 1 0 0 2 0

- Yellow Onion Diced, 1/4 Cup 17 4 0 0 1 1

Red Bell Pepper, 0.25 large 13 2 0 0 2 1

Best Choice – Black Beans, (rinsed) , 1/2 cup 110 23 0 8 430 7

Coconut milk- Vanilla Ice Cream (1.5qt), 1/2 cup (65g) 120 15 6 2 45 0

Glaceau – Smart Water 1 container (24 fl oz ea.

http://i846.photobucket.com/albums/ab28/koraraving/May%202014/IMG_20140526_075717_zps4z4qiscv.jpg

What's your opinion on them? Specifically british zoos, I've never had an issue with British zoos, (with a few exceptions) as there's a real ethical, educational and conservational agenda.

 

The reason I ask... Is that I have potentially been offered a job at the Isle of Wight zoo in sandown and I really want to take it..

It would mean a lot to me to hear what you guys think, thank you.

So did you take the job?

IDK much about British zoos in particular. This is always a tough issue, because there is no clear cut answer. On the one hand zoos have do a lot of good. Some of the breeding programs have helped restore animal populations that were near extinction in some cases. They also educate and in some cases help support and protect wild animals. On the other side they also can't really replicate the wild some of the animals develop zoochosis. They become distressed, obsessive and depressed. There's good and bad in zoos. But I wouldn't not take the job because of the negatives. Being in the zoo and working there gives a chance to learn and make things more positive.

http://i846.photobucket.com/albums/ab28/koraraving/209_zpsbffdfafb.jpg

Current focus:

Nutrition Plan: Also going corn, wheat, gluten and peanut free.

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:

Resting heart rate 49

Cardiac Stress Test 8%

Blood pressure 109/70 pulse 88

Fasted Blood sugar 96

http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/PhotoGrid_1401321595980_zpss5ln6asp.jpg

AC Run:

DISTANCE 2.95 mi

DURATION 35m:59s

AVG. SPEED 12:13 min/mi

MAX. SPEED 8:28 min/mi

CALORIES 391 kcal

HYDRATION 0.30L

My intervals:

http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/8c2b1811-6993-4caa-9ef5-9541234190df_zps190f3c12.png

AVG. HEART RATE 163

MAX. HEART RATE 180

Heart rate zone Duration

1.WARM UP (114 – 126) 0m:21s

2.FAT BURNING (127 – 139) 1m:09s

3.AEROBIC (140 – 151) 4m:02s

4.ANAEROBIC (152 – 164) 11m:50s

5.MAXIMUM (165 – 178) 18m:17s

WEATHER Fog

WIND 4.3 mph ↘

TEMPERATURE 61°F

HUMIDITY 100%

Weightlifting: Leg day.. a little short as I’m still having knee problems and I haven’t lifted in a few weeks.

Single Leg squats 4×5 ES @ 20-30-40-50 2×3 ES @ 60-70-80

Leg Press 5×10 @ 140-160-180-200-220

Single leg ext. 3×10 ES @ 20

Rowing: This is my first time rowing since my back injury so it’s been a while…

DURATION 30m:27s

CALORIES 247 kcal

HYDRATION 0.05L

AVG. HEART RATE 137

MAX. HEART RATE 146

METERS 5071

http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/PhotoGrid_1401384053226_zpsaonnqsaj.jpg

Nutrition – Corn, wheat, gluten and peanut free to the best of knowledge! Vegan.

Breakfast 5 – 7 Calories Carbs Fat Protein Sodium Fiber

So Delicious Dairy Free Coconut Milk Creamer – Coffee Creamer, 3 Tbsp 30 3 0 0 0 0

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

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

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

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

So Delicious – Unsweetened Cocunut Milk, 1 cup 45 2 0 0 15 1

- Frozen Strawberries , 0.5 Cup 25 6 0 1 0 2

Dasani – Purified Drinking Water, 25.35 oz

AM Snack 8 – 10

Glaceau – Smart Water (23.7 Fl oz), 1 container (24 fl oz ea.) 0 0 0 0 0 0

Stonyfield – Osoy Organic Soy Yogurt Peach, 4 oz 100 15 2 5 25 1

Lunch 11-1 Estimate only

Applebees – Strawberry Avacado Salad, (without their dressing. 360 29 20 18 765 9

PM Snack 2-4

Mom’s Best Naturals – Crispy Cocoa Rice Cereal (Corrected), 3/4 cup 120 26 1 1 150 0

So Delicious – Unsweetened Cocunut Milk, 1 cup 45 2 0 0 15 1

Dinner 5-7

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

Glaceau – Smart Water (23.7 Fl oz), 1 container (24 fl oz ea.) 0 0 0 0 0 0

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

Broccoli an red peppers 60 12 0 3 60 6

Kung Pao Sauce, 2 Tbsp homemade 25 6 0 0 640 0

Late Snack 7-9

Outshine – Strawberry Popsicle, 1 Popsicle 70 17 0 0 0 1

http://i846.photobucket.com/albums/ab28/koraraving/202_zps50e37743.jpg

I'm trying to find as much information and resources on corn, wheat and peanut allergies. If anyone has good book recommendations or resources, or links to recipes for cooking I could use some help collecting this info.

This is what I have so far.. http://ravingrunner.com/2014/05/23/food-allergies-resources-wheat-gluten-corn-and-peanut-free/

I forgot a day.. LOL this is from the 22..

http://i846.photobucket.com/albums/ab28/koraraving/may2/302_zps95cc35b2.jpg

Running : vo2w1w1

DISTANCE 3.61 mi

DURATION 45m:58s

AVG. SPEED 12:43 min/mi

MAX. SPEED 9:01 min/mi

CALORIES 446 kcal

HYDRATION 0.63L

AVG. HEART RATE 152

MAX. HEART RATE 169

WEATHER Mostly clear night

WIND 8.1 mph ↑

TEMPERATURE 66°F

HUMIDITY 81%

Hiking:

DISTANCE 5.17 mi

DURATION 2h:12m:09s

AVG. SPEED 2.3 mph

MAX. SPEED 3.7 mph

CALORIES 774 kcal

HYDRATION 2.49L

AVG. HEART RATE 116

MAX. HEART RATE 145

WEATHER Sunny

WIND 11.2 mph ↑

TEMPERATURE 77°F

HUMIDITY 69%

http://i846.photobucket.com/albums/ab28/koraraving/203_zps21fecf4e.jpg

Since posting earlier, most of the numbness has actually gone! Sod's law!

 

Thanks for the link, that's how I'm doing it and have been trying it for a few months now but it's only really started working for me since I got chalk last week. The bars at my gym are quite thick so I've found it irritating. I was just mainly wondering if it was something I'll get used to or if it was something to be concerned over. So in this case it'll come and go I guess until I've got that callous there (which is already forming!).

 

Thanks for the advice.

You'll get use to it.

It took me a few months to get use to doing hook grip. Hurt like a .. .. I use to have to dip my hands in ice water after lifting. But I have tiny hands. It's bit harder if you have small hands.

I haven't read any research studies on this but I've tracked my sleep patterns for years now and I can tell you for me it makes a difference. I recover and sleep better if I maintain the same sleeping hours every night. Any time that gets disrupted I see a decline in sleep stability following the disruption. I also see a decline my recovery and workouts.

Like Monday through Friday I can sleep great, recover great and then if I sleep in Saturday I'm guaranteed Sunday I want be able to sleep good and then Monday's my workouts suck. It happens so often I try to schedule around it.

But every ones different.

Are you new to hook griping? It can take months to get use to. There's a callous that will eventually build up and help eliminate pain and numbness. Having that numbness is actually very common.

Also make sure you are hooking the thumb correctly. (I'm not assuming you are not but since I don't here's an example od what it looks like.)

http://articles.elitefts.com/training-articles/monster-garage-gym-hook-grip-101-its-a-love-hate-relationship/

Also .. you know commonly that nerve will just die. It happens and doesn't seam to hurt anything.

I took the last three days off because my son is sick and I wanted to be around. He developed an infection in his ears, throat, sinuses and lungs probably as a result of the chronic allergy problems he's been having. Hopefully identifying the food allergies and eliminating those are going to help. He's been wheat, corn and peanut free for a few days now and we've already seen a some improvement.

I finally went for a run yesterday but that's all I did. Since he is improving I will start easing back into training over the next few days.

http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/PhotoGrid_1401108402854_zpsui9crhzd.jpg

my instatracking..

I have a teenage son who has all year seasonal allergies and lately he's been very sick. He's on the verge of being hospitalized if he doesn't get better soon. His health has been deteriorating for almost a year now. Right now he has a sever infection in his sinus, ears, throat and lungs. We already knew he had severe seasonal allergies but we started doing allergies testing because he was sick all the time despite medical treatment for his allergies. We learned just yesterday that he's also allergic to wheat, corn and peanuts!

So we have a lot of dietary changes to make in our house! Corn and wheat/gluten it's in damn near everything! So this will definitely be challenging!

(EDIT IN-) So apparently I have the same food allergies just on a much smaller scale. I got tested after him because we have some of the same symptoms, like we both suffer stomach problems things like that. His are severe though where mine are mostly annoying. I had like a class one and his were a class 3 to 5.

http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/PhotoGrid_1400675262341_zpscbibupio.jpg

http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/PhotoGrid_1400722926493_zps9ipk5js0.jpg

http://i846.photobucket.com/albums/ab28/koraraving/may2/hdr_00503_0_zpszadd55ha.jpg

I had a relaxed recovery day planned..

Run: Recovery

DISTANCE 2.03 mi

DURATION 30m:00s

AVG. SPEED 14:45 min/mi

MAX. SPEED 12:30 min/mi

CALORIES 243 kcal

HYDRATION 0.15L

AVG. HEART RATE 137

MAX. HEART RATE 157

WEATHER Mostly sunny

WIND 18.0 mph ↑

TEMPERATURE 66°F

HUMIDITY 82%

http://i846.photobucket.com/albums/ab28/koraraving/A%20May%20Insttracking/PhotoGrid_1400589400692_zps1cox1yaj.jpg

Hiking: Well I had an easy hike planned and then like a mile into my hike I ran into a massive swarm of angry bees! OMG, That is never a good start to a hike! Seriously if you get nervous or panick at the sight of bee swarms DO NOT STOP and take pics! I wasn’t afraid of them so I knew if I didn’t get to close I was ok. Bees will know if your afraid.

I was feeling a bit dead already so I kinda of thought FUCKKK this.. I turned my ass around and hike right back out! Found myself a breakfast and beer and chilled the rest of the morning!.

There’s really not much you can do to protect your self from a massive swarm of angry bees. So I suggest if you run into them run the fuck away! Quietly .. but get away from them! If they attack all you can do is cover your face with a shirt and run. Don’t jump into water! They will wait till you come up for air and then attack!. Don’t scream or swat at them! Just run away.

http://i846.photobucket.com/albums/ab28/koraraving/may2/IMG_20140520_094912_zpst1z0kcpg.jpg

http://i846.photobucket.com/albums/ab28/koraraving/may2/PhotoGrid_1400548733964_zpsgztffliy.jpg

Well honestly running was a bit of fail today. I’m so tight, it’s almost impossible to change paces mid run. Which of coarse makes the intervals impossible. The blocks on the left are my recovery periods and the red should have been done at 80% of max heart rate. As you can see that didn’t work out.

http://i846.photobucket.com/albums/ab28/koraraving/may2/PhotoGrid_1400589092988_zpsadv7fjc5.jpg

http://i846.photobucket.com/albums/ab28/koraraving/may2/PhotoGrid_1400590250268_zpshqcs1koc.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.

Stats:

Calories Burned 3524

Calories Consumed 1320

Calorie Balance negative – 2205

Sleep 6:45 ( 84% efficiency )

Resting heart rate 57

Blood pressure 115/ 75 pulse 62

Fasted Blood sugar 101

http://i846.photobucket.com/albums/ab28/koraraving/may2/9a218154-6256-447b-8798-6f8089cec609_zps1bc6f3ca.jpg

http://i846.photobucket.com/albums/ab28/koraraving/may2/105_zps31dff321.jpg

Monday Nutrition Calories – Carbs – Fat – protein – sodium – fiber

Meal 1 / 5 am -7 am

Coffee, soy creamer, fiber 42 9 0 0 5 6

Meal 2 / 8 am -10 am

Protein shake, (vegan)Almond milk, green appleFruit (in hike) 340 58 5 25 562 15

Meal 3 / 11 am – 1 pm

Nothing..

Meal 4 / 2 pm – 4 pm

Fried rice, tofu, lots of veggies 573 90 14 23 1,020 10

meal 5 / 5 pm – 7 pm

Flat bread pizza lots of veggies, almond cheese 365 24 15 42 543 8

Notes: Not a bad day but I under ate. Mostly because I was tired post hike.

http://i846.photobucket.com/albums/ab28/koraraving/may2/5caf1192-928f-4f57-b4a1-6eca7daecbf6_zps8bb448d3.png

http://i846.photobucket.com/albums/ab28/koraraving/may2/IMG_20140518_091433_zpsrcjrm4eg.jpg

Running:

DISTANCE 2.07 mi

DURATION 28m:46s

AVG. SPEED 13:55 min/mi

MAX. SPEED 11:31 min/mi

CALORIES 241 kcal

HYDRATION 0.08L

AVG. HEART RATE 140

MAX. HEART RATE 153

WEATHER Sunny

WIND 9.9 mph ↓

TEMPERATURE 50°F

HUMIDITY 87%

http://i846.photobucket.com/albums/ab28/koraraving/may2/15_zpsc5c5280a.jpg

Hiking:

DISTANCE 7.76 mi

DURATION 3h:20m:01s

AVG. SPEED 2.3 mph

MAX. SPEED 4.8 mph

CALORIES 929 kcal

HYDRATION 1.92L

AVG. HEART RATE 105

MAX. HEART RATE 129

WEATHER Cloudy

WIND 6.8 mph ↙

TEMPERATURE 55°F

http://i846.photobucket.com/albums/ab28/koraraving/may2/38_zpsb1b82eee.jpg

Walking: Because it takes to much time to drive to the hiking trail on multi hike days. So I settle for walking.

DISTANCE 4.47 mi

DURATION 1h:38m:53s

AVG. SPEED 2.7 mph

MAX. SPEED 12.2 mph

CALORIES 585 kcal

HYDRATION 0.59L

WEATHER Mostly sunny

WIND 12.4 mph ←

TEMPERATURE 72°F

HUMIDITY 55%

http://i846.photobucket.com/albums/ab28/koraraving/may2/45_zpsff0cdba0.jpg

http://i846.photobucket.com/albums/ab28/koraraving/may2/IMGP2721_edited_zps6d2a3d29.jpg

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

http://i846.photobucket.com/albums/ab28/koraraving/may2/IMGP2708_edited_zpsdca3f2e0.jpg

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...

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

I saw this on our local news and there's was no mention of charges being placed against the owner. I really hope that's not the case. To me that was not an accident and the owners should face some sort of criminal charges for it. The dog has either been trained to attack or not probably socialized. Either way I think they should have to face more then financial liability for this.

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

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!

Kora - After a while I started to see (and even hear) things that weren't there. I saw a lady in a red shirt standing by the side of the road and waving at me and then realized that it was just a patch of red flowers blowing in the wind. I saw a plane that was flying extremely low to the ground and sounding like it was about to crash (I even ducked) and then I realized that it was just a bird flying by. It was as if my mind was wanting to make patterns out of everything around me and I guess I was kind of dreaming when I was still awake.

 

When it got completely dark I kept hearing the sounds of motorcycles driving up the mountain and getting closer to me, and a few times I looked behind me and even saw the background lighting up as if headlights were approaching. It was kind of scary and I jumped and hid in some bushes several times that night. My fears really played a number on me that night.

 

The PhytoAthlete - Thank you

Hallucinations are pretty common in endurance type events. It's a combination of sleep deprivation, exhaustion and sometimes dehydration plays a roll. I always find them interesting. Usually like you said it's the mind looking for patterns and sounds it recognizes from a state of exhaustion. Sometime people are actually aware that what they are seeing is a hallucination and other times yeah it's like dreaming while your awake.

I once saw Pinhead from the movie Hellraiser! LOL, He was in my motel room closet. It was after a 130 mile run through a desert and I was severely dehydrated and exhausted.

Kora - Yes, I wore crocks doing this. What can I say, they are comfortable But in all seriousness, I thought that if I wore shoes and socks my feet would get sweaty, slippery, and sore. I wore full body clothing to avoid sunburn (It was VERY hot and my pale skin would have been toast after an hour of two of direct sunlight.) and because I was walking around in sweaty clothes all day I had rashes all over my body by the time I got to the top of the mountain. (The rashes alone would have made most people quit I imagine.)

 

 

I would have chosen clothing differently. Out of experience in hiking & running deserts, and being blond and blued eyes I tend to burn really fast to. I would have chosen a studded trail running shoe. I also would have worn clothing that block UV rays, wicked moisture and helped to keep the body cooler and help prevent rashes. I'm guessing though that Costa Rica that kind of clothing would be hard or maybe impossible for you to get. I haven't spent much time there.

(I know leave it to girl to pick apart your clothing choices. LOL)

How hot is there? Any hallucinations? And how did you manage hydration?

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

 

A while back I moved to Costa Rica and I didn't take any of my weight lifting equipment with me because of how expensive it would be to travel with them and once I got there I started looking for ways to get a good workout without barbells and dumbbells.

 

Costa Rica has lots of mountains and one day I decided to try putting some rocks in a wheelbarrow and push it up some steep mountain hills. My legs were burning like crazy and what I noticed was that almost every single car that drove by me when I was doing this exercise would stop and look at me in disbelief and ask me how and why I was pushing a wheelbarrow full of heavy rocks up the mountain. (Sometimes people would get out and try it themselves and nobody was able to even make it move forward an inch up the hills.) I also had developed a reputation in the town I was staying in for buying lots and lots of fruits and vegetables at the markets, so I realized that it was a unique opportunity to show people that you can be strong as a vegan and one day I decided to put 100 kilos of rocks (220 pound) in a wheelbarrow and try to push it all the way up a big mountain in one day and record it for YouTube.

 

I hope you enjoy watching this. I did this challenge to celebrate my 5th year of being vegan.

OMG are you wearing like crocs while doing that??