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Kora

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Everything posted by Kora

  1. All good now thanks ~ yeah, feel free to call in on my log. Starting to ramp up the running speeds, distances etc and get a little more structured again. Caramel whiskey in your oats, that's a new one on me. Certainly an interesting way to start your day haha That's good to hear. I might should have worded that a little better! I pan fried apples, whiskey, pecans and agave.. and added that to my oatmeal. It's really good with green apples.
  2. Now there is a lift that makes me a little sentimental. It's been a long time so I've attempted rolling thunders or even talked with someone that knows what it is. Nice.
  3. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/2014-03-26080620_zps57340098.jpg Day 3 of Week 3 of a 25 week rehab/marathon training. Immediate Goals: Focus on balancing running with knee rehab. Balance calorie and energy expenditure, with a daily deficit of 1,000 calories. 115 g’s protein daily 50 g’s fiber Sodium at or around 1,500 Keep weight training to around 30 mins. Knee rehab 5 days a week. I’m not tracking stats or posting diet this week, but the diet is on track.. I promise Monday I will start posting those again. No running today.. Just rehab & whiskey. Back, foot & knee rehabilitation. LOL, this is one of those day when I don’t actually feel like a runner or cyclist just specialist on rehabilitating body parts! CHP Knee rehab 1.30 hours Self Mobilization Exercises - Down ward knee cap push 2 sets of 10 on each knee. Upward knee cap pull, 2 sets of 10. In ward knee cap push, 2 sets of 10. Outward knee cap pull. 2 sets of 10. Stretching Exercises - Quads – 2 sets of 10 with holds Hamstrings- 2 sets of 10 with holds Calf stretch – 2 sets of 10 with holds TFL – .2 sets of 10 with holds Strengthening Exercises - Quad sets – 2 sets of 10 Ham sets – 2 sets of 10. SLR ( single leg raise) – 2 sets of 10 on both sides. Terminal knee extension. – 2 sets of 10 on each side. Mini squats – . 2 sets of 10. Isometric hip adductor – 2 sets of 10. Foot Rehab – 1.00 hour P.F. Calf Stretch – hold 10 seconds repeat 10 times on each side. Plantar fascia stretch – 2 sets of 10 times. Heel Raises – r 2 sets of 10. Toe Raises – 2 sets of 10. Ankle pumps – 2 sets of 10. Towel Curls – 2 sets of 10. Resisted Dorsiflexion – 2 sets of 10 reps. Marble pick up – 20 marbles for each foot. Leg Balance – Hold for 5 seconds repeat for 2 sets of 10. Leg Balance 2 – Repeat 10 times on each side. Back Rehab – Active Iso Stretching each stretch is held for 5 to 10 seconds then reset and stretched again 10 times. Mat work. Single Leg pelvic tilt Double leg pelvic tilt Bent leg hamstring stretch PSOAS Quads Glutes Trunk lateral flexors Staright leg hams Hip adductors HIp abductors piriformis trunk extensors Thoracic Lumbar rotators Active Iso Strengthening – 2 sests of 10 on each side Quad knee extensors Quad knee flexors Hamstrings Hip extensors – hamstrings Hip abductors Hip adductors Glutes Hip external Rotators Hip internal rotators http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/hdr_00169_0_zps4614c00b.jpg
  4. Eight weeks! That's a nice size for testing. When I read the post I was thinking sample size maybe one or two doses. You should be able tell if it works for you in 8 weeks.
  5. Sample packs of creatine are really only good to see how you like it's mixabilty or flavor or lack of flavor. You want notice anything when you take it. Like no extra energy or improved workouts ect.. not from a sample because creatine doesn't work that way. It only works with extended use. It is however one of the most researched and widely used supplements on the market. It's generally considered safe to use. How you take creatine can depend on the brand and how you choose to use it. There are potential side effects to using creatine so I would strongly suggest that you do a little reading and learn a bit about it before you use it. This link has three different ways you can take it and how to dose it. http://www.wikihow.com/Drink-Creatine Also choose your brand wisely some cause bloating which can be avoided for most people by choosing a good brand. I personally prefer con-cret creatine.
  6. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140323_075013_zps8f8e09fa.jpg Immediate Goals: Week 2 of 25 Focus on balancing running with knee rehab. Balance calorie and energy expenditure, with a daily deficit of 1,000 calories. 115 g’s protein daily 50 g’s fiber Sodium at or around 1,500 Keep weight training to around 30 mins. Knee rehab 5 days a week. Stats: Who the fuck cares about stats right now… Fucking Gods need to cut me a damn break! Fucking week 3 of this training cycle I feel like I’m stuck in runners hell! I’m just repeatedly running into a fucking wall. I swear … Just when I thought I couldn’t run any slower!! I manage to slow the pace even more. I started rehab last week. One and half hours a day, five days a week. So Im hoping the drop in pace is just my needing to adapt to the heavy work load suddenly being forced on my knee. I am telling you now though if I have to run at a pace where old ladies walk past me for to long….!!!! I will become a very mean and cranky person! I am not above shoving old women down who try to pass me! The only bright side in this run is that while my knee was tight and I was slow as brick shit at least there was no pain in my knee. I may be frustrated but I’m not quitting.. sigh. Run: DISTANCE 6.25 mi DURATION 1h:30m:25s AVG. SPEED 14:28 min/mi MAX. SPEED 10:34 min/mi CALORIES 742 kcal AVG. HEART RATE 137 MAX. HEART RATE 153 WEATHER Clear night WIND 0.0 mph ↓ TEMPERATURE 34°F HUMIDITY 74% Knee Rehab: 1.30 hours Stage 1 – mobilizing the knee caps. This is done by literally finding the borders of the knee caps and physically moving it downward. 10 to 20 times. Then finding the borders of the bottom of the knee cap and pushing it up ward. Then you move to the sides and working with one side at time, you slide the knee cap side ways. So 4 movements each one should be done 10 to 20 times. Stage 2 – Stretching. Stretch the quads, hamstrings, calves and TFL. So for stretches in 2 sets of 10 for each stretch holding them 5 seconds, release and rest the stretch. Stage 3 – Strengthening exercises – 2 sets of on each of these exercises. Quad sets ham sets SLR Terminal knee ext. mini squats Iso hip adductor http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140323_075327_zpsf2c9f03d.jpg Week 1 at glance: Day 1 – 4.86 mile run Day 2 – rest day Day 3 – 10.00 mile run Day 4 – rest day Day 5 – 4.00 mile run Day 6 – 10.00 mile with hill repeats Day 7 – rest day Total miles: 28.87 average pace: 12.48 So for week 2 of my current 25 week training cycle… Day #1 - 3.17 mile run Day # 2 – 3.50 mile run followed by a full day of driving.. Day #3 – no training / archive work Day #4 – 25 mins of easy lifting full body + 30 min walk / long drive Day #5 – 30 min walk / 45 mins on the Octogen trainer knee evaluation & 1.45 hours on knee rehab program Day #6 – 2 mile run + 1.30 hours knee rehab program Day #7 – 1.60 mile run Total Miles: 10.90 average pace: 13.38 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140323_082158_zps2d85217a.jpg Steel cut oats with pan fried apples with caramel whiskey & pecans and a shot on the side.
  7. It's a good bodybuilding strategy. You should look through the journal section if you want to see peoples routines. What type of routine you need or want though would depend upon your goal.
  8. Oh gosh it would be hard to calculate the calories in that because it's not enough information. But if you are looking to bulk I wouldn't so much worry about adding calories as I would pay more attention to gain on a weekly basis. If you can weight you are eating enough, if not then your taking enough calories. So simply eat more or try to eat foods that are calorie dense. Def add in the body weight exercises because you want to add muscle for size not just body fat.
  9. Hi! First off yes you can lose weight without doing much cardio or any.. but it helps. You will have to manage your calorie intake though. To lose weight you need less calories then you are burning. I really don't think it's necessary to drink that you consider nasty. LOL, seriously. As far as the fruit so people can live off of it with no negative effects while others are more sensitive to the high amount of sugars. If you are concerned about your blood sugars I would suggest limiting fruits some what and maybe adding beans into your daily diet (if you don't already) they help to keep blood sugar more stable. The best I can really say about what you should eat is to think minimally processed and whole foods. The more whole foods the better. You still have to keep in mind though to eat less calories then you burn.
  10. http://i846.photobucket.com/albums/ab28/koraraving/Wildlife/IMGP8680_zps556e4511.jpg This week really wasn't worth breaking down into days, because I spent most of it traveling and working. had hoped to train while I was out of town but one my knee hated traveling. The car rides caused me all sorts of pain and swelling in my knee. Also so much needed to get done that there wasn't enough time for much training. I've been having problems with my knee on and off for sometime and the traveling irritated so much I decided to have it evaluated. Turns out it's a problem. It's Chondromalacia Patella, which is patella femoral stress. I believe it's being caused by unequal stress on the cartilage & knee caps, caused by a muscular imbalance. Rehab will cost will roughly an hour and half a day, five days a week for 6 to 8 weeks. Then a re-evaluation. It's also going to cost me about a week maybe two of running adaption. I've been just running through the pain, but once I start rehab the first week or two the pain might increase because I'm exercising the knee so it's another added stress. So in other words I'll pull my running back for the first week (maybe two) and then hopefully the running can be increased back up fairly quickly. I'll see how it feels. So for week 2 of my current 25 week training cycle... Day 1# is actually the last post I have listed above.. Day # 2 - 3.50 mile run followed by a full day of driving.. Day #3 - no training / archive work Day #4 - 25 mins of easy lifting full body + 30 min walk / long drive Day #5 - 30 min walk / 45 mins on the Octogen trainer knee evaluation & 1.45 hours on knee rehab program Day #6 - 2 mile run + 1.30 hours knee rehab program *My calories this week have been at maintenance or slightly above. Tomorrow will be day 7 and I originally had planned a 10 mile run. I don't think my knee will hold out that long right now but I'm going to run as far of that 10 miles as I can get without aggravating it to much. My knee rehab program looks like this. Stage 1 - mobilizing the knee caps. This is done by literally finding the borders of the knee caps and physically moving it downward. 10 to 20 times. Then finding the borders of the bottom of the knee cap and pushing it up ward. Then you move to the sides and working with one side at time, you slide the knee cap side ways. So 4 movements each one should be done 10 to 20 times. Stage 2 - Stretching. Stretch the quads, hamstrings, calves and TFL. So for stretches in 2 sets of 10 for each stretch holding them 5 seconds, release and rest the stretch. Stage 3 - Strengthening exercises - 2 sets of on each of these exercises. Quad sets ham sets SLR Terminal knee ext. mini squats Iso hip adductor rehab routine broken down.. http://ravingrunner.com/2014/03/22/my-rehab-routine-for-chondromalacia-patella/ http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/hdr_00119_0_edited_zps05fab358.jpg
  11. Sometimes. I have a pond, and the 3 other lakes & trail systems I run or hike on a lot.
  12. http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/IMG_20140317_150830_zpskehgsswz.jpg My first day back in the gym since the surgery and I was super excited to see I wasn't starting over in the muscle strength and endurance department. Over all this was a great lifting session. Also a quick over view of my week so you can see where my rest days are. Week 1 at glance: Day 1 – 4.86 mile run Day 2 – rest day Day 3 – 10.00 mile run Day 4 – rest day Day 5 – 4.00 mile run Day 6 – 10.00 mile with hill repeats Day 7 – rest day Total miles: 28.86 Immediate Goals: Week 2 of 25 Reintroduce weight training. Stick with the (training) running plan. No extra miles. Balance calorie and energy expenditure, with a daily deficit of 1,000 calories. 115 g’s protein daily 50 g’s fiber Sodium at or around 1,500 Supplements: Mulit vit Kyolic Co q10 Caffeine Apple cider vinegar green tea Stats: Calories Burned: 3188 Calories Consumed: 1485 Calorie Balance: negative – 1703 Sleep 5:20 hours Training Time 3.00 hours Fasted Blood sugar 97 Blood pressure 102/74 Pulse 67 *BP is improving Resting heart rate 54 Cardiac Stress test 1% Nutrition: Calories 1485 Fat 50 30% Carbs 175 46% Protein 93 24% Fiber 47 Run – Recovery=easy DISTANCE 3.17 mi DURATION 43m:46s AVG. SPEED 13:48 min/mi MAX. SPEED 8:50 min/mi CALORIES 397 kcal HYDRATION 0.12L AVG. HEART RATE 145 MAX. HEART RATE 158 MIN. ALTITUDE 1037 ft MAX. ALTITUDE 1312 ft TOTAL ASCENT 427 ft TOTAL DESCENT 404 ft WEATHER CLEAR WIND 0.0 mph ↓ TEMPERATURE 28°F HUMIDITY 92% Run Notes: This pace was slower then I would have liked. I couldn’t get my knee to open up on this run. It was so tight, I could feel the muscles behind my knee pulling and tightening the hams, the glutes and up into my lower back. Like a domino effect. Not good, but not real serious either. It probably came from the fact that I let the stiffen up yesterday. I spent all day yesterday sleeping and reading. When I should have at least walked to aid recovery from my ten mile run Saturday. My bad.. Hike: easy DISTANCE 1.83 mi DURATION 38m:49s MIN. ALTITUDE 1086 ft MAX. ALTITUDE 1142 ft TOTAL ASCENT 75 ft TOTAL DESCENT 43 ft WEATHER Mostly sunny WIND 11.2 mph ↑ TEMPERATURE 52°F HUMIDITY 46% Weight Training: DURATION 55m:00s sets x reps @ weights Hammer Shoulder press 2×10 @ 20-20 2×8 @ 30-30 1×5 @ 50-50 1×3 @ 60-60 2×1 @ 70-70 1×1 @ 80-80 Nautalis Overhead press 2×10 @ 35 2×8 @ 35 2×6 @ 35 Nautalis Incline Press 1×5 @ 50 1×3 @ 65 1×5 @ 55 Vertical Chest Press p. (position=alternating hand positions from close to wide) 1×10 @ 35 p 1 / 1×10 @ 35 p. 2 1×8 @ 45 p.1 / 1×8 @ 45 p.2 1×6 @ 55 p.1 / 1×6 @ 55 p.2 1×6 @ 65 p.1 / 1×6 @ 65 p.2 1×3 @ 75 p.1 / 1×3 @ 75 p.2 Hammer Decline Press 4×5 @ 40 Hammer Front Pulldowns 1×10 @ 40 1×10 @ 60 1×10 @ 80 1×5 @ 100 1×5 @120 1×2 @ 140 Hammer Rows 1×8 @ 60 1×8 @ 80 1×8 @ 100 Hammer High rows 1×8 @ 60 1×8 @ 80 1×8 @ 100 Plate Grip Shrugs 3×10 w/ 45-45 Notes: Good to see I’m not starting over completely in the strength and endurance department. Rehab / Plantar Fiasciitis Calf Stretch – Hold 10 seconds repeat 10 times on each side. Plantar fascia stretch – Hold for 5 seconds and repeat on each side for 2 sets of 10 times. Heel Raises – Hold for 5 seconds repeat for 2 sets of 10. Toe Raises – Hold for 5 seconds repeat for 2 sets of 10. Ankle pumps – Repeat for 2 sets of 10. Towel Curls – Repeat for 2 sets of 10. Resisted Dorsiflexion – Repeat for 2 sets of 10 reps. Marble pick up – 20 marbles for each foot. Leg Balance – Hold for 5 seconds repeat for 2 sets of 10. Leg Balance 2 – 10 times on each side. http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/IMG_20140318_184741_zpsez1am7a8.jpg
  13. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/hdr_00125_0_edited_zpsd7805b97.jpg Immediate Goals: Week 1 of 25 Training Cycle. Stick with the (training) running plan. No extra miles. Focus on the two long runs everything else is recovery. Balance calorie and energy expenditure, with a daily deficit of 1,000 calories. 115 g’s protein daily 50 g’s fiber Sodium at or around 1,500 Lose 2 lbs Supplements: Mulit vit Kyolic Co q10 Caffeine Apple cider vinegar green tea Stats: Calories Burned: 3330 Calories Consumed: 1241 Calorie Balance: negative – 2089 *Which is to large of a deficit. Sleep 7:05 hours Training Time 2:45 hours Fasted Blood sugar 96 * looking better Blood pressure 107/ 99 Pulse 71 Resting heart rate 56 Cardiac Stress test 3%(low) post run – 91%(high) post run - 58% one hour post run – 28% two hours post run – 1% 3 hours post run. Moods: A little unbalanced. The ten mile marker is still very stressful for me.. my moods range from nervous & anxious to worrying to energetic, hyper, excited and generally back to tired and a little concerned and very horny cause between the running the mood swings and hormones that’s a lot to deal with. Sex is a good outlet.. but damn that’s a lot of mental un-stability for a partner to deal with! Anyone I date should get a medal! Endurance athletes all seam to be a little crazy, but broken and mending endurance athletes, we be tend to be off our rocker type psychopaths with necrotic tendencies that makes us want to be God’s so we can control the universe, and a little angry. Or maybe that’s just me and the rest of them are perfectly nice sane people. Nutrition: Note about dietary plan. It is set up so that I lose 2lbs a week but no more because more then that would hinder my recovery ability. So it is important not to have to large of a calorie deficit.. like I do today. Calories 1241 Fat 42 30% Carbs 168 52% Protein 59 18% *as you can see I’m falling way low on protein Fiber 34 Sodium 1308 Hydration about 80 oz Run Hydration: I did stick to the plan today. 16 oz pre run, 8 oz in run, 16 oz post run + 16 oz 1 hour later. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140315_094103_zps8af8fb09.jpg 6am Long Run w/ a few hill repeats added in the middle. DISTANCE 10.01 mi DURATION 2h:09m:01s AVG. SPEED 12:15 min/mi MAX. SPEED 10:41 min/mi CALORIES 1280 kcal HYDRATION 0.53L AVG. HEART RATE 153 MAX. HEART RATE 175 Heart rate zone Duration 1.WARM UP (114 – 126) 2m:45s 2.FAT BURNING (127 – 139) 5m:21s 3.AEROBIC (140 – 151) 29m:51s 4.ANAEROBIC (152 – 164) 1h:21m:35s 5.MAXIMUM (165 – 178) 9m:24s MIN. ALTITUDE 1020 ft MAX. ALTITUDE 1142 ft TOTAL ASCENT 646 ft TOTAL DESCENT 679 ft WEATHER Mostly clear night/partly clouding morning WIND 4.3 mph ↖ TEMPERATURE 52°F HUMIDITY 100% Long Runs post UA results: Everything was good, there was trace amounts of keytones & proteins but that’s fine. Hydration was good. Run Notes: I thought today’s run went very well. That damn pace is a serious point of contentment for me right now. You will notice slight differences in the paces in the pic and what I post that’s again because I don’t have auto pause on so when I stop to take pics, or stretch or whatever the timer doesn’t stop so I’m questimating and subtracting those times. I had to stop 3 times today for brief stretching periods. toward the beginning of my run my right calf was tightening up and I was trying to prevent it from cramping. Other then that and the last 1/2 mile I felt really good on this run. The last half mile my back began to cramp so that was a bit rough but it felt good until that point. Post Run recovery: The back cramping is a problem once it tightens it can be very painful and probably not even safe to stretch. One of things I find that helps with this is to immediately get into a hot shower post run. The hot water helps to relax the cramping and keeps the muscle warm for stretching. Yes I stretch in the shower, very carefully. The nerves in my lower back along with the muscles are still very sensitive and they get inflamed easily. So once I’ve relaxed the muscles and stretched them out I will then follow that up with a contrasting shower directed at the lower back. A hand held shower head with a massage setting helps a lot with this. For my purposes I find a ratio of 1:1.30 (one minute cold followed by 1.30 minutes) to be the most effective. How many times I cycle through that generally depends on how I feel. I’m also having to ice the right knee today as it’s a little swollen with minor pain when I move it. That’s a common problem for me right now. I’ll be working on that. I also had a 30 minute stretching session late in the day to relax and stretch out the back muscles. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/hdr_00124_0_edited_zpsa3c1939c.jpg Meal 1 5am – 7 Am Pre run Calories Carbs Fat Protein Sodium Fiber - Almond Milk, Protein + Fiber (5g Protein, 0.5 cup 45 5 1 3 80 3 Coffee – Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0 - Date Nut Coconut Roll, 1 piece 100 23 1 1 0 3 Totals: 147 28 2 4 85 6 Meal 2 8 Am – 10 Post run - No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0 Nutrasumma – Pea Protein Isolate, 1 scoop 80 0 0 20 350 0 - Clear Fiber, 2 TSP 10 6 0 0 0 6 - Medium Green Apple, 154 g 80 22 0 1 2 5 Frozen Tropical Fruit Mix-pinaeapple, Mango, Strawberries & Papaya, 0.5 cup 35 9 0 1 0 1 - Green Tea Super Fruit, 1 tea bag 0 0 0 0 0 0 - Lime Slice or Wedge, 2 slice or wedge 4 0 0 0 0 0 Ginger root – Raw, 0.5 tsp 1 0 0 0 0 0 Totals: 235 38 3 22 432 12 Meal 3 11 Am – 1pm - Garbanzo Beans, 1 cup 220 30 5 14 400 6 - Brown Fried Rice, 2.75 oz. 85 19 2 2 0 2 - Pignoli Pine Nuts, 1 T. 53 0 5 1 0 0 Spinach – Raw, 1 cup 7 1 0 1 24 1 Totals: 365 50 12 18 424 9 Meal 4 2pm – 4 Pm - Stash-Ginger Peach With Matcha Green Tea, 1 -0 oz cup 0 0 0 0 0 0 Braggs – Organic Apple Cider Vinegar, 1 tbsp 15 ml 0 0 0 0 0 0 - Cherry Pistachio Multigrain Fruit & Nut Bar, 1 Bar (38g) 170 24 7 4 85 2 Totals: 170 24 7 4 85 2 Meal 5 5pm – 7pm Cauliflower Florets – , 170 g 50 8 0 2 50 2 - Pepper Stir-Fry With Sliced Green, Red & Yellow Bell Peppers and White Onions, 1 cup (84g) 25 5 0 1 10 1 Mushrooms – Raw, 1 cup, pieces or slices 15 2 0 2 3 1 - No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0 - Chopped Ginger , 1 tsp 15 3 0 0 0 0 - Minced Garlic, 1 tsp (5g) 5 1 0 0 0 0 - Green Tea Super Fruit, 1 tea bag 0 0 0 0 0 0 Braggs – Organic Apple Cider Vinegar, 1 tbsp 15 ml 0 0 0 0 0 0 Totals: 135 20 3 5 143 4 Meal 6 7pm – 9pm - Natural Peanut Butter – Rich Roast Chunky, 2 tbsp 190 8 16 7 140 2 Totals: 190 8 16 7 140 2 Diet Notes: This an area I really need to work on. I’m not doing a very good job at balancing my calories right now. Days like today when I need to be more calories, I’m eating less. The day after my long runs when I need less calories I’m eating to many because I under ate the day before and then I’m starving all day the next day! I’m not hitting my dietary goals at all. So I will try and improve on this. Totals 1,242 168 43 60 1,309 35
  14. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140314_081433_zpsa0354a07.jpg Immediate Goals for Week 1 of 25 week training cycle. Stick with the (training) running plan. No extra miles. Focus on the two long runs everything else is recovery. Balance calorie and energy expenditure, with a daily deficit of 1,000 calories. 50 g’s fiber Sodium at or around 1,500 Supplements: Mulit vit Kyolic Caffeine Apple cider vinegar green tea Stats: Calories Burned: 2512 Calories Consumed: 1354 Calorie Balance: negative - 1258 Sleep: 5:28 hours *def could have used more of that! Training Time 1.40 hours Fasted Blood sugar 114 *IDK WTF that’s about.. Blood pressure 119/93 *or that .. Pulse 71 Resting heart rate 58 Cardiac Stress test 2% Recovery: Easy day so nothing needed. Moods: Bored Notes: None Nutrition: Calories 1354 Fat 56 Carbs 130 Protein 81 Fiber 40 Sodium 1848 Hydration Intake Totals: 48 oz http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140314_080712_zps9fd1a3b8.jpg 5 am: Run: Easy run, easy pace..( the difference in paces is because I stopped without pausing the timer.) DISTANCE 4.00 mi DURATION 50m:10s AVG. SPEED 12:32 min/mi MAX. SPEED 10:53 min/mi CALORIES 520 kcal HYDRATION 0.15L AVG. HEART RATE 150 MAX. HEART RATE 168 WEATHER Cloudy WIND 7.5 mph ↑ TEMPERATURE 50°F HUMIDITY 49% Run Notes: This wasn’t as easy a run as I would have liked it to be. lol, I wasn’t fully recovered from the 10 miler the other day. So it was a bit tight and strained but that’s ok. 10: am – Yoga: 45 minutes focus on flexibility. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140313_181235_zps5e0c1f47.jpg Green tea with lime slices, ginger and lavender buds. Meal 1 5am – 7 Am Calories Carbs Fat Protein Sodium Fiber Silk – Almond Milk, Protein + Fiber (5g Protein, 1 cup 90 10 3 5 160 5 Coffee – Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0 Totals: 92 10 3 5 165 5 Meal 2 8 Am – 10 Good Karma – No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0 Nutrasumma – Pea Protein Isolate, 1 scoop 80 0 0 20 350 0 - Frozen Blueberries, 0.5 cup (140g) 35 9 0 0 0 2 Fiber Smart – Clear Fiber, 2 TSP 10 6 0 0 0 6 Totals: 150 16 3 20 430 8 Meal 3 11 Am – 1pm Fresh Express – Green Shredded Cabbage (for Cole Slaw), 1.5 cup 25 3 0 1 15 2 Cabbage – Purple Cabbage – Shredded, Raw, 1 cup 17 4 0 1 13 2 Dole – Shredded Carrots, 3 ounces/85 grams 35 8 0 1 60 2 Kikkoman – Rice Vinegar, 1 tbsp 0 0 0 0 0 0 All Whites – 100% Liquid Egg Whites, 184 g 100 0 0 20 300 0 Wholly Guacamole – Classic Guacamole Snack Packs, 57 g 100 5 9 1 170 3 Totals: 277 20 9 24 558 9 Meal 4 2pm – 4 Pm Bob’s Red Mill – Gluten Free Whole Grain Steel Cut Oats, 1/4 cup dry (44g) 170 29 3 7 0 5 Whole Foods 365 Organic – 100% Pure Pumpkin, 1/4 c 25 6 0 1 5 2 Whole Foods – Pecan Pieces (Raw), 0.25 oz (19 halves) 50 1 5 1 0 1 Totals: 245 36 8 9 5 8 Meal 5 5pm – 7pm Yogi – Green Tea Blueberry Slim Life, 1 bag 0 0 0 0 0 0 La Tiara – Taco Shells, 2 taco shell 80 8 4 0 0 0 - Guacamole, 1 Container 100 5 9 1 170 3 Peanut Butter – Smooth Unsweetened, 2 T. 190 6 16 8 120 2 Totals: 370 19 29 9 290 5 Meal 6 7pm – 9pm Roasted - Garbanzo Beans, 1 cup 220 30 5 14 400 6 Totals: 220 30 5 14 400 6 Totals 1,354 131 57 81 1,848 41 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/20140314_193610_zpsrs8lwx9q.jpg Roasted garbanzo beans, rinsed, dryed and baked at 325 for like an hour. Seasoned with smoked maple bbq. I actually made these for the drive to TX I have coming up, but they were so good like everyone in the house ate them. Seriously they were gone 15 minutes after they came out the oven. Which is annoying because everyone in my house makes fun of me for turning to a vegan diet yet they all eat my food! LOL it's a good thing they don't want or like vegan food because then I would never get anything to eat!
  15. I do yes. I have a half marathon in April, depending on how things go I would like to try a full marathon in June and then another in August. If that goes well I will stay at the marathon level through the fall and winter and work more on speed then distance. Then come spring of next year I'll start building mileage again. I'd like to be able to run a decent paced ultra after 2 years of solid training. Of coarse it all hinges on staying healthy and how well my back can take that kind of miles. I'm pretty confidante in how I'm feeling right now that I can do it. I saw your update.. it's a very nice article. How's the heart doing? I'll have to go track your journal down and catch up.
  16. Thanks. God willing that will be last major set back! I'm healing up pretty good. Yesterday was the first 10 miler that went well enough I can move forward with training. The first two attempts set me back.. so I'm taking that as a positive sign and it was the agreed upon marker for transitioning from rehab work to actual training.
  17. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140201_124652_zps526e27a1.jpg I'm 3 days into a 25 week training cycle with a new coach... so bare with me I'm a bit unorganized. And maybe tomorrow I will have time to figure out why the pics are SO FUCKING HUGE!! So I know there’s some missing information from the last few weeks.. but my last two runs are posted in the catch up post (previous one). Other then that all that’s important is that I’m starting a 25 week training cycle. It will include marathon training, weight lifting and some residual rehab/prehab stuff that I still need. I’m also working on my nutrient timing so there will be sort of a time line posted in my training as to training & meals. I’m still hanging with the vegan diet. Although recently like literally this week I’ve started adding back in egg whites. That’s because as you will see I’m having problems with my blood sugars being a little to high. Adding in a few egg whites with some of my meals is the easiest way for me to sort of minimize the carbs on blood sugar thing.. I’m having trouble with balancing my carbs on a vegan diet and I’m going to be traveling next week so I really don’t have time to sit down and rework my diet at the moment. Stats: Calories Burned: 3625 Calories Consumed: 1452 Calorie Deficit: 2172 (to large) Sleep 7:09 hours Training Time 3.45 hours Fasted Blood sugar 104 Blood pressure 109/80 Pulse 67 Resting heart rate 56 Cardiac Stress test 2% Nutrition: Calories 1452 Fat 42 25% Carbs 207 55% Protein 78 20% Fiber 47 Sodium 2237 This will NOT be a good example of how nutrient timing works. What is suppose to happen is that you track your energy expenditure through the day and basically you want to balance your calorie intake with your energy needs. The goal is to always bee with in about 400 calories of your needs. So basically I would eat large meals around times when I burn large amounts of calories and smaller meals when I’m not burning that many. I eat small frequent meals most of the day. It’s really not that hard. I just don’t like eating early but I love to train early so for optimum results I really need to pay attention to that. In my defense I was extraordinarily bust today and I just didn’t have time to do a lot with meals. 6 am / Long Run: DISTANCE 10.00 mi DURATION 2h:03m:47s AVG. SPEED 12:22 min/mi MAX. SPEED 8:42 min/mi CALORIES 1281 kcal HYDRATION 0.38L AVG. HEART RATE 157 MAX. HEART RATE 168 Heart rate zone Duration 1.WARM UP (114 – 126) 0m:12s 2.FAT BURNING (127 – 139) 0m:19s 3.AEROBIC (140 – 151) 10m:23s 4.ANAEROBIC (152 – 164) 1h:46m:09s 5.MAXIMUM (165 – 178) 5m:47s WEATHER Clear night WIND 21.1 mph ↓ TEMPERATURE 36°F HUMIDITY 84% Run Notes: This run actually went really well. I felt good despite ditching hydration and energy plan. LOL .. I have no idea why I did that! I had the camel pack and a little food all ready and packed up. Then at the last minute I said fuck it, I’m just running. I can’t even explain why I did that. I just did. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140313_135028_zps27d6bc64.jpg 12 noon / Yoga: 1 hour with a strong focus on stretching the lower back & hips. 3pm / Back rehab/ which I’m not going to break down today because it was last session. (and sorry meals aren't copying over correctly so that's only on my blog till I figure out what the problem is.) http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140201_124930_zps9f1ae9a6.jpg
  18. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140202_103854_zpse4ceed9d.jpg Ok since the surgery I've mostly been doing rehab work and short 3 mile runs. Which I have been enjoying but at damn slow paces. We've had alot ice and snow to run in so that's been fun even at slow miles. About maybe 5 weeks back I tried 2 ten mile runs and it caused me a great of deal which forced me back to 3 mile runs for a few weeks. Last week I started picking up the miles again I'll post two of those runs. And then yesterday I ran my ten mile test run which went pretty good, and I will post that one as it's own day with nutrtion. So with any luck yet again I believe I'm ready to start building speed and miles. And hopefully get back to weight training. I do still have some lingering rehab and prehab work. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140202_103107_zpsec964f73.jpg Run 1 : DISTANCE 5.41 mi DURATION 1h:08m:46s AVG. SPEED 12:43 min/mi MAX. SPEED 9:23 min/mi CALORIES 703 kcal AVG. HEART RATE 156 MAX. HEART RATE 168 WEATHER Mostly cloudy WIND 8.7 mph ↖ TEMPERATURE 37°F HUMIDITY 83% http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140202_103332_zpscc267535.jpg Run 2: DISTANCE 6.02 mi DURATION 1h:20m:23s AVG. SPEED 11:21 min/mi MAX. SPEED 10:56 min/mi CALORIES 752 kcal AVG. HEART RATE 148 MAX. HEART RATE 204 *I have a sinus infection and I was in quiet a bit of pain hence the slow pace and unusually high heart rates. WEATHER Cloudy WIND 15.5 mph ↘ TEMPERATURE 36°F HUMIDITY 86% http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140202_102557_zps756df0c0.jpg That's amazing running weather. It's gone now but fun while it lasted!
  19. Sorry I kinda disappeared! I had to have back surgery and it's taken me a while to bounce back fully from that. I think I have though. The last two weeks of my training have been going good and I think (I hope) I'm ready once again to resume a training full training schedule. So I'm back to work..
  20. http://i846.photobucket.com/albums/ab28/koraraving/Oklahoma%20Skies/IMG_20131005_094355_zpsdafccb5a.jpg Ok so miserable run today but at least I had company! I got a little over enthusiastic on my recovery run yesterday and today I paid the piper, actually it was a beer bong but whose judging. It didn’t help that it was raining and freakishly cold this morning. Not so bad once my run actually started but I spent 20 minutes standing around in it trying to get my gps to log on and getting more and more irritated by the moment. Finally I threw the stupid thing away and went Flintstone style. On foot and with no GPS. Saturday’s Run (I took a rest day Sunday) DURATION 1h:48m:39s AVG. HEART RATE 139 MAX. HEART RATE 154 WEATHER Cloudy WIND 15.5 mph ↓ TEMPERATURE 50°F HUMIDITY 66% Give it short and sweet today no stats.. I will pick back up on full posts Monday.
  21. http://i846.photobucket.com/albums/ab28/koraraving/Wildlife/IMG_20131004_110929_zps48c0667f.jpg The evil turtle I caught murdering insects!! I lectured him about the wisdom and compassion of becoming vegan, but he wouldn't be swayed. He was cold hearted and determined to wipe the insect race no matter how much pain he caused! Trail running: I'm having a little trouble with my gps so I only have partial stats today. DURATION 1h:13m:37s CALORIES 645 kcal (estimate) AVG. HEART RATE 141 MAX. HEART RATE 172 Heart rate zone Duration 1.WARM UP (114 - 126) 16m:44s 2.FAT BURNING (127 - 139) 14m:16s 3.AEROBIC (140 - 151) 24m:53s 4.ANAEROBIC (152 - 164) 13m:48s 5.MAXIMUM (165 - 178) 3m:26s WEATHER Mostly sunny WIND 13.7 mph ↑ TEMPERATURE 79°F HUMIDITY 83% Notes: this was suppose to be a recovery run and I should never get into anaerobic or maximum zones on a recovery run... At that point it becomes a work, it's no longer useful for recovery. I just got a little carried away. lol This will have negative consequences on my longer run tomorrow, because I really needed a recovery day. Aside from that though I really enjoyed this run! Back rehab/prehab. Iso Strengthening for the lower back and core. 2×20 on all exercises Hip flexors (quads, floor work) Hamstring (lifts, floor work) Hip abductors Hip adductors Glute leg lifts Hip external rotators (with therabands) Hip internal rotators (with therabands) Sacrospinalis Core Strengthening Spinal rotations Russian twists Core Stabilizers Rolling knee kegels Reverse crunches Leg raises Unstable bridges Stats: weight 155.5 * My weight is dropping nicely this week. (4.5 lbs so far) Fasted Blood sugar 89 Blood pressure 110/80 Rested Heart Rate 46 Cardiac Stress 4% Totals: Calories Burned 2432 Calories Consumed 1722 Calorie Deficit 710 Fat 55 Carbs 222 Protein 46 Alcohol 0 Hydration: Pre 12 oz In 6 oz Post 16 oz Total for the day 64 oz Supplements: 1 zantrax prerun 1 multi extra vit K Sleep 8,27 hours @ 83 % efficiency http://i846.photobucket.com/albums/ab28/koraraving/food/IMG_20131004_193937_zps79920852.jpg Notes: I'm hoping by raising my calories today that it might help my recovery and energy levels for tomorrow. Breaskfast Prerun - vegan burrito w/ tofu and potatoes. Coffee, soy creamer and an apple. Snack Post run granola bar. Lunch Post back/core workout. I had vegan pizza w/ almond cheese. Dinner Zoe's Kitchen. Veggie kabobs, pitas & hummus and a bowl of mixed fruit. http://i846.photobucket.com/albums/ab28/koraraving/food/IMG_20131004_193524_zps84d44caa.jpg My first time at Zoe's Kitchen it's a new restaurant to our town. I liked it a lot, it's Mediterranean type food and it's very vegan and gluten free friendly. We can use more restaurants like that in town. The food was good but the atmosphere I wasn't to crazy about. It's was busy, lots of families & kids... which is fine except that the restaurant is small and it doesn't seam to be designed to absorb that much noise. It was very loud. I kind of like to be able to hear the person across the table from me and I hate being crowded in.
  22. LOL sometimes people latch on to one thing or another and deem it as bad for really no good reason. I don't think there is anything wrong with eating peanut butter. I get that reaction from people a lot when I mention juicing. LOL, tell them I ate a cup cake or oreos and no body cares, but tell them I used my fruits and veggies for breakfast today and suddenly the world is going to end over it.
  23. http://i846.photobucket.com/albums/ab28/koraraving/Oklahoma%20Skies/IMG_20131003_072012_zpsd0c3131d.jpg Running: Easy run DISTANCE 5.28 mi DURATION 1h:10m:35s AVG. SPEED 12:34 min/mi MAX. SPEED 10:35 min/mi CALORIES 589 kcal HYDRATION 1.03L AVG. HEART RATE 136 MAX. HEART RATE 156 WEATHER Partly cloudy night/morning WIND 12.4 mph ↑ TEMPERATURE 70°F HUMIDITY 93% Notes: I really need a rest day today, but it was great weather for running so I couldn't pass up at least an easy recovery run! It was cloudy, lots of wind and storm clouds. I love running in threatening weather. Stats: Weight 156 Fasted Blood sugar 112 Rested Heart Rate 45 Cardiac Stress 1% Hydration good Totals: Calories Burned 2335 Calories Consumed 838 Calorie Deficit 1497 Fat 28 Carbs 88 Protein 58 Alcohol 0 Supplements: 1 zantrax prerun 1 multi extra vit K Sleep 7:05 hours @ 88% efficiency Notes: I'm not gonna bother listing diet today, food choices were healthy but calories were way to low. This was not on purpose, I'm just really busy this week. Getting ready to leave for Arizona in a few days. http://i846.photobucket.com/albums/ab28/koraraving/Oklahoma%20Skies/20131003_070135_LLS_zpsa2ee27c8.jpg
  24. http://i846.photobucket.com/albums/ab28/koraraving/Oklahoma%20Skies/IMGP0726_zps669b9a8b.jpg Run : Easy run with 10 short sprint intervals mixed in. DISTANCE 4.61 mi DURATION 56m:32s AVG. SPEED 12:15 min/mi MAX. SPEED 8:08 min/mi CALORIES 550 kcal HYDRATION 0.93L AVG. HEART RATE 150 MAX. HEART RATE 163 WEATHER Mostly clear night/morning WIND 9.9 mph ↖ TEMPERATURE 70°F HUMIDITY 100% Notes: This didn't go as well as I would like. My legs just felt dead, lifeless. I'm still having some lower back pain from the sprint session. Iso Back: Core & Pelvic Strengthening Spinal Rotations 4x10 ES Reverse Hypers 5x10 Core Stabilizers 2x15 Hypers 2x10 Unstable Bridging 3x10 Rolling Kegels 3x10 Stats: Weight 157 Fasted Blood sugar 100 Blood pressure 102/80 Rested Heart Rate 52 Cardiac Stress 5% Hydration good Keytones traces post run UA Normal other then traces of keytones Totals: Calories Burned 2635 Calories Consumed 1427 Calorie Deficit 1208 Fat 50 Carbs 199 Protein 55 Alcohol 0 Supplements: 1 zantrax prerun 1 multi extra vit K Sleep 7:11 hours @ 95 % efficiency Breakfast Postrun: Coffee w/ soy creamer. Plant fusion protein shake w/ unsweetened almond milk and an apple. Lunch: Vegan sushi & grapes Dinner: Vegan tacos, edamame & potatoes http://i846.photobucket.com/albums/ab28/koraraving/food/IMG_20131002_133657_zpsbcd72465.jpg
  25. I have never known anyone that was prejudice against peanut butter. Everyone loves peanut butter. What kind of peanut hating friends do you have?
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