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Post by colleen on Jun 11, 2008 13:11:11 GMT -5
Jason - the diet, like most other things, is always a work in progress. Tues food: brkfst - same snack - filberts, blueberries, coffee, milk lunch - turkey breast snack - cottage cheese, coffee, milk dinner - 1 slice bread, 1 turkey burger patty, 1 slice swiss, 4 stalks celery, 1 mango, 30 pistachios Wed am: quick 2 mile run (hmmm...I wasn't quick at all) Wed am: short 2 mile run (hmmm...as opposed to what - long 2 mile run?) Wed am: 2 mile run Wed food: bkfst: Pig Newton, coffee, milk snack: cottage cheese, mango lunch: 2 chicken thighs, roasted veggies snack: filberts, coffee, milk dinner: 1 slice bread, 1 turkey burger patty, celery late snack: 2T almond butter
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Post by al on Jun 12, 2008 14:11:20 GMT -5
So, you ran six miles at varying speeds?
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Post by colleen on Jun 12, 2008 14:32:33 GMT -5
No, only 2 miles. I was just documenting the conversation with the voices in my head. (See? I told you it was confusing. No, you didn't! Yes, I did!)
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Post by jasony on Jun 12, 2008 17:36:45 GMT -5
d**n, this is scary, cause I understood your conversation:))
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Post by colleen on Jun 13, 2008 9:39:33 GMT -5
LOL, don't know who should be more scared by that, Jason ......you or me!
Thurs pm: warm up on eliptical hang clean w/OHP 45lb bar - 5 x 8 BW squats - 5 x 10 laterals, front & rear delt work w/varying weights
Thurs food: late bkfst: oat bran, whey, ground flax, coffee, milk lunch: filberts, blueberries, coffee, milk snack: turkey breast pre w/o: 1/4 apple, 2oz cheddar dinner: 1 slice bread, 1 turkey burger patty, celery late snack: 24 pistachios
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Post by al on Jun 13, 2008 12:00:50 GMT -5
What, no tequila or ale? You're slipping, Colleen.
Glad you're able to fit the workouts into your busy schedule.
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Post by colleen on Jun 14, 2008 14:16:47 GMT -5
No workout on Friday. Had planned to give blood - but they wouldn't take it. I tend to be borderline anemic, so I'll make sure I'm consistent with my vitamins and eat more iron rich foods for a week or two then try again. (Friday food very similar to Thursday, except dinner was a salad and a large piece of pizza w/sausage and veggies.)
Sat am: 8kg kb - 2 hand swings - 5, 10 8kg kb - snatch - 5L,5R, 10L,10R 12kg kb - 2 hand swings - 5, 10 12kg kb - snatch - 5L,5R, 5L,5R
Seated shoulder press - 20lb db x 8,5,5,5 *superset with* Deadlifts - 135lb x 3,3,3,3
Deadlift - 155lb x 1 (testing)
One hour break, small coffee, 1c choc milk, then: 2 mile run 1/2 mile walk 4 sets sprints
Sat food: bkfst - oat bran, whey, flax, milk, coffee snack - choc milk, coffee lunch - filberts, blueberries
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Post by colleen on Jun 16, 2008 15:34:03 GMT -5
Sun: Feeling a little 'used' after Saturday's kb/dl/sprint combo, but managed a very respectable ride on Pacino.
Didn't log food: dinner out on Sat, lunch out on Sun
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Post by al on Jun 16, 2008 16:30:14 GMT -5
Must have been nice to ride again after all this time, huh?
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Post by colleen on Jun 18, 2008 7:55:23 GMT -5
Al - It felt great to ride; he's really a fun horse to work with.
Mon - rest day...still feeling the weekend's workout Mon food / 1870 cal: bkfst - oat bran, whey, flax, coffee, milk snack - filberts, strawberries, coffee, milk lunch - 2 chicken thighs, grilled veggies dinner - salmon patty, ice cream sandwich
Tues - easy workout in the evening to work through the residual stiffness Warm up on elliptical BOR x 10 / Front Squat x 5 / OH Press x 5 all done with 45lb bar, 3 times Side step ups - 20L,R Step downs - 20L,R Step ups - 20L, R LOTS of stretching
Tues food / 2230 cal: bkfst - oatmeal, whey, flax, coffee, milk snack - filberts, blueberries lunch - calif roll (brown rice, crab, avocado, cuke, wasabi, soy sauce) snack - plain yogurt, mixed berries dinner - turkey salad w/roll
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Post by al on Jun 18, 2008 18:29:31 GMT -5
Nice workout and eats. Love them CA rolls!
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Post by colleen on Jun 20, 2008 16:15:37 GMT -5
I liked those CA rolls so much I had them again for lunch on Thursday Wed am: 2 mile run Had a rough time getting motivated for my cardio this morning so I did the NIFOM test....immediately put on my running clothes and headed out the door. Wed food / 1660 cal: bkfst - oat bran, whey, flax, coffee, milk snack - filberts, blueberries snack - coffee, milk late lunch - grilled tilapia, rice, broccoli dinner - turkey sandwich Thurs workout: Inverted BW rows w/straps - 10 palms facing and elbows at side, 10 palms down and elbows at shoulder height, 10 palms facing, 5 palms down, 7 palms facing, 5 palms down Smith push ups - 12, lowered bar, 10, lowered bar, 8 ATG Squat w/12kg KB press - 10R, 10L x 3 (Doesn't look like much on paper, but it felt tough when I was doing it.) Thurs food cal/2020: bkfst - the usual snack - hazelnuts , blueberries lunch - calif roll (shrimp, brown rice, cuke, avocado, soy sauce, wasabi) snack - smoked salmon, peach, coffee, milk dinner - whole grain crackers, almond butter, V8 Fri am: 30 min run with lots of hills
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Post by al on Jun 22, 2008 17:38:08 GMT -5
I remember you showing me the inverted rows with straps. Tough stuff.
You're on a roll, Colleen. Keep the momentum going!
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Post by jasony on Jun 23, 2008 17:38:51 GMT -5
Doesn't look like much on papaer, but inverted rows no matter how you do them will get your attention!! Ceptin' my attention span is shorter than my--never mind:))
Good job Colleen:))
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Post by colleen on Jun 24, 2008 13:24:26 GMT -5
Thanks, guys. Consistency is my goal right now; 2 weeks under my belt feels good.
Had another late snack on Friday evening so ending cals were 1685. Saturday was 3280, but I needed every calorie!
Mt. Defiance defied us on Saturday. We hiked the Starvation Creek trail up and planned to loop back down on the Defiance trail, but we were thwarted by snow around the 4400' level and had to trace our steps back down Starvation Creek. 10 miles round trip, elevation gain approx 4000', 5 hours up and 4 hours back down, 'twas a bit steep .
In spite of drinking one of those potassium/vitamin B drinks and choosing salted nuts instead of raw, I still got charley horses in both adductors. It hurt so bad I even swore in front of the other hikers . I may try bumping up my fluids and electrolytes a few days before the climbs instead of waiting until the day of. I have some cal/mag tablets I could take the preceeding week, too - that might help.
Sunday morning I rode Pacino. Sunday food 1230 cal; too low, but other than the ride it was an inactive day.
Monday - rest day Mon food/1715 cal: bkfst - same snack - filberts, strawberries (fresh, local, yummy!) lunch - teriyaki chicken thighs, mixed veggies dinner - salad, chicken breast, italian dressing
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