Training Log Archive: mklimekIn the 30 days ending Apr 30, 2015:
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Thursday Apr 30, 2015 #
7 AM
Road (+ 4 strides) 1:11:00 [3] 10.5 mi (6:46 / mi)
legs actually feeling ok, a little energy and stride felt easy
Pool 30:00 [3] 3.53 mi (8:30 / mi)
Wednesday Apr 29, 2015 #
7 AM
Trail (+ strides/drills) 1:36:00 [3] 13.6 mi (7:04 / mi)
really gorgeous run to and thru phils trail... it sure makes you want to be out there when the weather is so sunny and gorgeous. legs felt pretty good, stride felt smooth
Lifting 40:00 [3]
Circuit (land) 30:00 [3]
6 PM
Road 34:00 [3] 4.85 mi (7:01 / mi)
Tuesday Apr 28, 2015 #
7 AM
Road 1:40:00 [3] 15.3 mi (6:32 / mi)
https://connect.garmin.com/modern/activity/7595384...
50 min tempo (5:50, 6:05, 5:55, 6:00, 5:55, 6:04, 6:01, 6:07, +.5 mile at 5:58= 5:59/mile average)
4 x 5 min (5:42, :40, :44, :38/mile)
*** 2 to 3 min rest btwn ea ***
Not super pleased with the paces, but it was a solid effort and a long workout. Glad that the 5 min pieces were a little quicker, pretty flat throughout this workout though
50 min tempo (5:50, 6:05, 5:55, 6:00, 5:55, 6:04, 6:01, 6:07, +.5 mile at 5:58= 5:59/mile average)
4 x 5 min (5:42, :40, :44, :38/mile)
*** 2 to 3 min rest btwn ea ***
Not super pleased with the paces, but it was a solid effort and a long workout. Glad that the 5 min pieces were a little quicker, pretty flat throughout this workout though
Pool 20:00 [3] 2.35 mi (8:30 / mi)
Monday Apr 27, 2015 #
7 AM
Road (+ strides/drills) 1:33:00 [3] 13.35 mi (6:58 / mi)
Lifting 40:00 [3]
Circuit 30:00 [3]
6 PM
Road 33:00 [3] 4.79 mi (6:53 / mi)
Sunday Apr 26, 2015 #
12 PM
Road 1:50:00 [3] 15.35 mi (7:10 / mi)
Saturday Apr 25, 2015 #
6 AM
Road 1:14:00 [3] 10.4 mi (7:07 / mi)
Legs are pretty flat. Not a lot of pop going on today.
Friday Apr 24, 2015 #
9 AM
Treadmill 1:55:00 [3] 16.0 mi (7:11 / mi)
10 min warmup
10 miles (5:52, 5:52, :52, :52, :52, :49, :49, :49, :46, :46 = 5:49 ave/2:32:30 marathon pace)
3 min recovery
5 x 1k @ 5:33/mile, :30, :27, :24, :19 = 34:30/10k down to 33:00/10k
*** each with 2 min recovery jog ***
10 min cooldown
Followed by 15 min shake out DWR in the pool.
I know that I am supposed to be doing all my workouts outside and just working through the conditions and accepting that the effort is right, even though the paces are not... however, every once in a while it's nice to just hit some paces and remind myself that I am fit and that I can. That being said, I opted to do this workout on the treadmill rather than in the cold and wind because I really wanted to be able to focus on the right paces for this work out. I promise that I will stay off the treadmill, but I would like to make an effort to do occasional workouts either in Medford or in McMinnville where it is a lot flatter and there isn't the constant wind.
The workout felt good though and I felt pretty strong throughout.
10 miles (5:52, 5:52, :52, :52, :52, :49, :49, :49, :46, :46 = 5:49 ave/2:32:30 marathon pace)
3 min recovery
5 x 1k @ 5:33/mile, :30, :27, :24, :19 = 34:30/10k down to 33:00/10k
*** each with 2 min recovery jog ***
10 min cooldown
Followed by 15 min shake out DWR in the pool.
I know that I am supposed to be doing all my workouts outside and just working through the conditions and accepting that the effort is right, even though the paces are not... however, every once in a while it's nice to just hit some paces and remind myself that I am fit and that I can. That being said, I opted to do this workout on the treadmill rather than in the cold and wind because I really wanted to be able to focus on the right paces for this work out. I promise that I will stay off the treadmill, but I would like to make an effort to do occasional workouts either in Medford or in McMinnville where it is a lot flatter and there isn't the constant wind.
The workout felt good though and I felt pretty strong throughout.
Pool 15:00 [3] 1.76 mi (8:30 / mi)
Thursday Apr 23, 2015 #
8 AM
Road 1:14:00 [3] 10.76 mi (6:53 / mi)
Wednesday Apr 22, 2015 #
7 AM
Trail 1:27:00 [3] 12.0 mi (7:15 / mi)
Great run on trails from Shevlin park to Phils Trail and back... one of those runs were I actually felt like I wanted to keep going through the middle so added on a little, just kept the pace casual. Very enjoyable run with the sun out.
Lifting 30:00 [3]
Circuit 30:00 [3]
6 PM
Road 27:30 [3] 4.0 mi (6:53 / mi)
Tuesday Apr 21, 2015 #
9 AM
Road 1:29:00 [3] 14.0 mi (6:21 / mi)
https://connect.garmin.com/modern/activity/7530633...
10 min warm-up
40 min Tempo (5:48, 6:00, 5:56, 5:57, 5:56, 6:10, 5:57 = 5:57 average)
3 min recovery jog/change into flats
3 x 6 min (5:34/mile, 5:37, 5:34) w/ 2-3 min recovery
15 min cool-down
*** To pool for 20 min shake out DWR ***
Did not feel super perky out there for the tempo. It was a solid effort though and accomplished what it was meant to. After switching into flats for the 6 min pieces I felt a lot better and was able to have much better quality for those efforts. All in all felt like it was a solid effort on less than primed legs.
10 min warm-up
40 min Tempo (5:48, 6:00, 5:56, 5:57, 5:56, 6:10, 5:57 = 5:57 average)
3 min recovery jog/change into flats
3 x 6 min (5:34/mile, 5:37, 5:34) w/ 2-3 min recovery
15 min cool-down
*** To pool for 20 min shake out DWR ***
Did not feel super perky out there for the tempo. It was a solid effort though and accomplished what it was meant to. After switching into flats for the 6 min pieces I felt a lot better and was able to have much better quality for those efforts. All in all felt like it was a solid effort on less than primed legs.
Pool 20:00 [3] 2.35 mi (8:30 / mi)
Monday Apr 20, 2015 #
7 AM
Road 1:27:00 [3] 11.16 mi (7:48 / mi)
Lifting 40:00 [3]
Circuit 30:00 [3]
7 PM
Road 33:00 [3] 4.72 mi (6:59 / mi)
Sunday Apr 19, 2015 #
3 PM
Road 1:55:00 [3] 16.7 mi (6:53 / mi)
Put this run off until 4p after working in the yard a bit... went better than expected but was a bit of a drag at times.
Saturday Apr 18, 2015 #
5 AM
Road 1:13:00 [3] 10.5 mi (6:57 / mi)
Was a little lethargic from yesterdays workout and not quite enough sleep, Ran at 5a because working all day. Foot felt fine the whole run until the last five to ten minutes and then all of a sudden it really started hurting again... I don't really know what set it off.
Friday Apr 17, 2015 #
7 AM
Road 2:00:00 [3] 19.0 mi (6:19 / mi)
https://connect.garmin.com/modern/activity/7491605...
Route was actually 17.66 miles but I effed up on my watch when I stopped it to use a porta-john.... so there are a couple of weird miles in the middle that aren't accurate... The origianal plan was to do the first 6 @ 6:20/mile, next 6 @ 6:10/mile, last 6 at 6:00/mile.... ended up being kind of all over the place with some wind, elevation gain and loss, some gravel sections... but was at a comfortably hard pace, so didn't feel like I was really getting after it until probably the last 10k. Didn't notice any foot pain.
5:57, 6:00, :601, 6:01, 6:17, 6:16, 6:19, 6:08, 6:11, 6:13, 6:21, ?:??, 6:03, 5:58, 6:08, 6:08, 6:05, 5:49 = 6:06/mile average
Route was actually 17.66 miles but I effed up on my watch when I stopped it to use a porta-john.... so there are a couple of weird miles in the middle that aren't accurate... The origianal plan was to do the first 6 @ 6:20/mile, next 6 @ 6:10/mile, last 6 at 6:00/mile.... ended up being kind of all over the place with some wind, elevation gain and loss, some gravel sections... but was at a comfortably hard pace, so didn't feel like I was really getting after it until probably the last 10k. Didn't notice any foot pain.
5:57, 6:00, :601, 6:01, 6:17, 6:16, 6:19, 6:08, 6:11, 6:13, 6:21, ?:??, 6:03, 5:58, 6:08, 6:08, 6:05, 5:49 = 6:06/mile average
Pool (DWR) 20:00 [3] 2.35 mi (8:30 / mi)
Thursday Apr 16, 2015 #
7 AM
Treadmill 55:00 [3] 7.86 mi (7:00 / mi)
Ran on treadmill to avoid turning and for a softer surface to see how my foot felt, originally intended to only go 30 mins to test it out, but the foot felt fine so went longer
Pool (DWR) 30:00 [3] 3.53 mi (8:30 / mi)
Wednesday Apr 15, 2015 #
7 AM
Treadmill (Elliptical) 1:10:00 [3] 8.75 mi (8:00 / mi)
Did cross training to get the arch calmed down.
Pool (DWR) 45:00 [3] 5.29 mi (8:30 / mi)
Lifting 30:00 [3]
Circuit 15:00 [3]
Just did some core stuff, no drills or jumping to try to get my arch calmed down
Tuesday Apr 14, 2015 #
8 AM
Road 1:22:00 [3] 12.5 mi (6:34 / mi)
https://connect.garmin.com/modern/activity/7463513...
25 degrees, clear, 10 mph wind
- 30 min tempo run (6:13, 5:53, 5:47, 6:07, 5:49 = 5:57 average) over some hills and combo of pavement and gravel
- 4 x 5 min (5:42/mile pace, 5:45, 5:34, 5:41)
*** 2 min recovery jog btw all***
Felt a little sore and lethargic still, but not bad. My arch was sore, especially by the end of the workout. Had a hard time getting into a groove for some reason.
25 degrees, clear, 10 mph wind
- 30 min tempo run (6:13, 5:53, 5:47, 6:07, 5:49 = 5:57 average) over some hills and combo of pavement and gravel
- 4 x 5 min (5:42/mile pace, 5:45, 5:34, 5:41)
*** 2 min recovery jog btw all***
Felt a little sore and lethargic still, but not bad. My arch was sore, especially by the end of the workout. Had a hard time getting into a groove for some reason.
Pool 20:00 [3] 2.5 mi (8:00 / mi)
Monday Apr 13, 2015 #
8 AM
Road 1:25:00 [3] 12.2 mi (6:58 / mi)
Run around Bend, a little more lethargic than the "long run" yesterday in Phoenix. Funny how your legs will do that some times and get a little more sore progressively for a few days rather than less.... nothing terrible, just a little general soreness
Road 29:00 [3] 4.0 mi (7:15 / mi)
Left foot felt like my sock was bunched up on the inside of my foot and it became very painful by the end of the run. I am not sure if I just bruised my foot or if I actually did some kind of damage to by arch during this run but this is the first time I noticed it... The only other thing I could think of was that my arches and feet were cramping up a ton once I finished pear... which is very unusual for me. Knock on wood, but my feet don't cramp hardly ever.
Lifting 40:00 [3]
Circuit 20:00 [3]
Sunday Apr 12, 2015 #
8 AM
Road 1:32:00 [3] 13.0 mi (7:05 / mi)
Actually felt pretty good for the day after a race. Just took it easy. Was a fairly hilly loop at home in Phoenix. Legs felt pretty fresh though for right after a hard effort.
Saturday Apr 11, 2015 #
8 AM
Race (Pear Blossom) 1:25:00 [3] 14.0 mi (6:04 / mi)
Ran Pear Blossom 10 miler in 57:07 (5:42/mile average). Very little wind on the way out, very calm about 45 to 50 degree, pretty much perfect for racing. Only used Garmin for first two miles due to pack of 4 to 5 gentlemen running around the goal pace. 5:36/mile 1, 5:40/mile 2, 17:01 thru three miles, back and forth with the guys in the pack until it start to spread out with about three to go, lead biker let me know I was at 51:30ish with a mile to go, so knew that I would need around 5:3x to run the 57:00. This was the most controlled I have felt at the ten mile distance, felt like I did hold back at times during the middle of the race, but was able to get after is especially in the last 2.5 to 3 miles.
I did take TWO days pretty easy prior to the race rather than just the one, and didn't double friday or thursday... I think that made a huge difference as well.
I did take TWO days pretty easy prior to the race rather than just the one, and didn't double friday or thursday... I think that made a huge difference as well.
Friday Apr 10, 2015 #
7 AM
Road 57:00 [3] 8.25 mi (6:55 / mi)
Thursday Apr 9, 2015 #
7 AM
Road 1:06:30 [3] 9.5 mi (7:00 / mi)
Lifting 40:00 [3]
Circuit (pool) 25:00 [3]
Wednesday Apr 8, 2015 #
7 AM
Road 1:36:30 [3] 15.0 mi (6:26 / mi)
https://connect.garmin.com/modern/activity/7408816...
10 min warm-up
10 min//5:40 +:42 = 5:41/mile ave
10 min//5:44 + :43= 5:43/mile aver
15 min//5:54 + :56+ 6:01 = 5:57/mile ave w/ :30 hard every 5th minute...
***this was just going down hill fast and i wanted to get through the rest of the workout so but it at 15 mins rather than 20 (sorry)
10 min//5:40+:46 = 5:43
7.5 min//5:45, 5:40 = 5:43 ave
5 min//5:41
2.5 min//5:31
3 x :30 on/:30 off//5:15 ave
*** all with 2 min recovery jog
Was really frustrated with this workout initially, I didn't realize until I went back and looked at it that I had actually cut down at the end, a lot of it just felt like a grind, not really strong or fast.... but I shuffle for an hour and half, but was encouraged when I look at the consistency (other than the 15 minute piece that for some reason was falling apart????) Hard to figure out if/when these workouts are successful or not
10 min warm-up
10 min//5:40 +:42 = 5:41/mile ave
10 min//5:44 + :43= 5:43/mile aver
15 min//5:54 + :56+ 6:01 = 5:57/mile ave w/ :30 hard every 5th minute...
***this was just going down hill fast and i wanted to get through the rest of the workout so but it at 15 mins rather than 20 (sorry)
10 min//5:40+:46 = 5:43
7.5 min//5:45, 5:40 = 5:43 ave
5 min//5:41
2.5 min//5:31
3 x :30 on/:30 off//5:15 ave
*** all with 2 min recovery jog
Was really frustrated with this workout initially, I didn't realize until I went back and looked at it that I had actually cut down at the end, a lot of it just felt like a grind, not really strong or fast.... but I shuffle for an hour and half, but was encouraged when I look at the consistency (other than the 15 minute piece that for some reason was falling apart????) Hard to figure out if/when these workouts are successful or not
Pool 20:00 [3] 2.35 mi (8:30 / mi)
Tuesday Apr 7, 2015 #
7 AM
Trail 1:23:00 [3] 12.0 mi (6:55 / mi)
7 PM
Road 29:00 [3] 4.0 mi (7:15 / mi)
Monday Apr 6, 2015 #
7 AM
Road 1:15:00 [3] 10.0 mi (7:30 / mi)
Lifting 40:00 [3]
Circuit 30:00 [3]
7 PM
Road 36:00 [3] 5.2 mi (6:55 / mi)
Sunday Apr 5, 2015 #
9 AM
Road 2:23:00 [3] 20.0 mi (7:09 / mi)
Ran with Lauren from 20 min to 80 min, took first honey stinger at 90 mins and second honeystinger at two hours. Felt pretty good until the last half hour or so... just a little tired of running at that point. It was terrible or anything though
Saturday Apr 4, 2015 #
5 AM
Road 1:25:00 [3] 11.6 mi (7:20 / mi)
Early morning run prior to 7:30a work, was actually really nice and quiet outside.
10 PM
Note
slept:7.5
5:30a
1 x whole wheat toast
1 TBS PB
1 TBS raspberry jam
5:45a
Run for 85 mins easy
7:20a
1 x fig newton
8:00a
1 x strawberry green valley yogurt
1 x med banana
7 x raspberry
5 x blackberry
1/2 canned peach (in juice)
1/3 c quaker simply granola cereal
8 oz coffee w/ sugar and half&half
10:00a
16 oz H20
11:00a
12 x wheat thins
1 x whole wheat toast
1 TBS PB
1 TBS raspberry jam
5:45a
Run for 85 mins easy
7:20a
1 x fig newton
8:00a
1 x strawberry green valley yogurt
1 x med banana
7 x raspberry
5 x blackberry
1/2 canned peach (in juice)
1/3 c quaker simply granola cereal
8 oz coffee w/ sugar and half&half
10:00a
16 oz H20
11:00a
12 x wheat thins
Friday Apr 3, 2015 #
7 AM
Road 1:35:00 [3] 14.3 mi (6:39 / mi)
https://connect.garmin.com/modern/activity/7361174...
25 min tempo with :30 hard every 5th min (5:45/1st mile, 6:06/2nd mile, 5:50/3rd mile, 5:37/4th mile + .25 mile = 5:50/mile average)
3 min recover
8 x 3 min hard (5:27/mile average, :57, :35, :33, :28, :40, :32, :40)
This week has been very challenging. I feel that both these workouts had the right effort level, but that things outside of training were accumulating... Lot's of extra hours, extra stress, less sleep... all of this related to being understaffed at work... and it's frustrating. I also know that it's not easy to hit paces when it's 25 degrees with a 20 mph wind chill that feels like 18 degree... but these are all distractions that can be managed, or at least their effect can be minimized. I need to streamline and simplify my life, it's hard to care less about your performance in any area of life... be it work, relationships, or running. However, I guess part of this stuff is prioritizing what is MOST important to you (even though it is all important) and accepting that you can't do and be everything to everyone... and being ok with areas of your life being less that perfect in order to make the more important areas better.
I have such a hard time quantifying efforts when their are uncontrolled things to try to factor in, I can't help but feel bad about efforts that aren't at the paces that I really want or are not the max number of reps. I know that I am still getting good things out of the workout, but I don't know if I am getting every thing I could have out of the effort. I want to maximize every effort.
25 min tempo with :30 hard every 5th min (5:45/1st mile, 6:06/2nd mile, 5:50/3rd mile, 5:37/4th mile + .25 mile = 5:50/mile average)
3 min recover
8 x 3 min hard (5:27/mile average, :57, :35, :33, :28, :40, :32, :40)
This week has been very challenging. I feel that both these workouts had the right effort level, but that things outside of training were accumulating... Lot's of extra hours, extra stress, less sleep... all of this related to being understaffed at work... and it's frustrating. I also know that it's not easy to hit paces when it's 25 degrees with a 20 mph wind chill that feels like 18 degree... but these are all distractions that can be managed, or at least their effect can be minimized. I need to streamline and simplify my life, it's hard to care less about your performance in any area of life... be it work, relationships, or running. However, I guess part of this stuff is prioritizing what is MOST important to you (even though it is all important) and accepting that you can't do and be everything to everyone... and being ok with areas of your life being less that perfect in order to make the more important areas better.
I have such a hard time quantifying efforts when their are uncontrolled things to try to factor in, I can't help but feel bad about efforts that aren't at the paces that I really want or are not the max number of reps. I know that I am still getting good things out of the workout, but I don't know if I am getting every thing I could have out of the effort. I want to maximize every effort.
10 PM
Note
rhr:65 slept:7.5
5:30a
1/4 c Oatmeal
1 TSP PB
1/4 c Vanilla soymilk
3 x strawberry
5 x raspberry
1 x canned peach in juice
7:00a
1:35 Hard workout (1,151 Kcal)
9:30a
2 x fig newton
1 x green valley blueberry yogurt
10:30a
1 x medium banana
16 oz tea
12:30p
2 x slices of pizza left overs (each is 1/16th of a large pizza)
1 x Hershey nugget (toffee)
3:00p
2 c salad (1.5 mixed greens, .25 carrot, .25 celery, 2 x mushrooms, 2 TBS hummus, 1 TBS? olives, 2 x radishes)
20 oz H20
5:00p
1.5 c of popcorn, almond, pretzel thin mix
10 x wheat thins
7:00p
1 full grilled sandwich (2 x whole wheat bread, 1/3 c mix of sauteed onion, fire roasted peppers, mushrooms, 1/4 avocado, 1 slice tillamook sharp cheddar cheese, 4 x salami slices, 3 slices mesquite turkey lunch meat, garnished with mixed greens lettuce and olives)
I x can of progresso light chicken pot pie soup
1 cap Dr Peper Ten
16 oz H20
9:00p
1 x mini sized Peanut-Butter-Cookie-Dough-Smash Blizzard from Dairy Queen
1/4 c Oatmeal
1 TSP PB
1/4 c Vanilla soymilk
3 x strawberry
5 x raspberry
1 x canned peach in juice
7:00a
1:35 Hard workout (1,151 Kcal)
9:30a
2 x fig newton
1 x green valley blueberry yogurt
10:30a
1 x medium banana
16 oz tea
12:30p
2 x slices of pizza left overs (each is 1/16th of a large pizza)
1 x Hershey nugget (toffee)
3:00p
2 c salad (1.5 mixed greens, .25 carrot, .25 celery, 2 x mushrooms, 2 TBS hummus, 1 TBS? olives, 2 x radishes)
20 oz H20
5:00p
1.5 c of popcorn, almond, pretzel thin mix
10 x wheat thins
7:00p
1 full grilled sandwich (2 x whole wheat bread, 1/3 c mix of sauteed onion, fire roasted peppers, mushrooms, 1/4 avocado, 1 slice tillamook sharp cheddar cheese, 4 x salami slices, 3 slices mesquite turkey lunch meat, garnished with mixed greens lettuce and olives)
I x can of progresso light chicken pot pie soup
1 cap Dr Peper Ten
16 oz H20
9:00p
1 x mini sized Peanut-Butter-Cookie-Dough-Smash Blizzard from Dairy Queen
Thursday Apr 2, 2015 #
8 AM
Trail 1:15:00 [3] 10.2 mi (7:21 / mi)
I am so tired... just did my best to relax a little this morning and take to enjoy the run. Actually went better than expected once I got going.
Road 29:00 [3] 4.3 mi (6:45 / mi)
Felt so much better than this morning... actually a very pleasant run.
10 PM
Note
6:00a
Oatmeal with fruit as normal
8:00a
1:15 easy run (856 Kcal)
9:30a
1 x Green Valley Yogurt (strawberry)
2 x fig newton
10:30a
1 x med banana
12 oz soy milk latte
12:30p
Full sandwich (2 x slice whole wheat bread, pesto, mesquite turkey lunch meat, avocado, mixed salad greens, cheddar cheese)
2:30p
2 c salad (1.5 c salad greens, 1/4 carrot, 1/4 celery, 2 x radish, 2 TBS humus, 1 TBS? olives)
5:30p
1.5 c popcorn, almond, pretzel thin mix
1 x poppyseed, lemon sugar cookie from local bakery
6:30p
30 min easy run (350 Kcal)
7:00p
1 x fig newton (apple)
8:30p
5 oz? Elk Steak
1 cup steamed brocolinni and mushrooms
1 x sweet potatoe
Keebler Fudge Shoppe Fudge Stripes Cookies
Oatmeal with fruit as normal
8:00a
1:15 easy run (856 Kcal)
9:30a
1 x Green Valley Yogurt (strawberry)
2 x fig newton
10:30a
1 x med banana
12 oz soy milk latte
12:30p
Full sandwich (2 x slice whole wheat bread, pesto, mesquite turkey lunch meat, avocado, mixed salad greens, cheddar cheese)
2:30p
2 c salad (1.5 c salad greens, 1/4 carrot, 1/4 celery, 2 x radish, 2 TBS humus, 1 TBS? olives)
5:30p
1.5 c popcorn, almond, pretzel thin mix
1 x poppyseed, lemon sugar cookie from local bakery
6:30p
30 min easy run (350 Kcal)
7:00p
1 x fig newton (apple)
8:30p
5 oz? Elk Steak
1 cup steamed brocolinni and mushrooms
1 x sweet potatoe
Keebler Fudge Shoppe Fudge Stripes Cookies
Wednesday Apr 1, 2015 #
7 AM
Road 1:17:00 [3] 11.0 mi (7:00 / mi)
9 AM
Lifting 40:00 [3]
Circuit (pool) 20:00 [3]
7 PM
Road 45:00 [3] 5.7 mi (7:54 / mi)
10 PM
Note
5:30 a
Oatmeal as normal
6:45 a
1:18 easy run (916 kCal)
8:30 a
Yogurt
1 x fig newton
hand full of almonds
10:30a
1 x med banana
12:30p
1 x full sandwich as normal
10 oz coffee with coffeemate vanilla creamer
2:30p
2 c salad as normal
20 oz H20
5:00p
1.5 c mix of popcorn, pretzel thins, almonds
6:00p
12 x wheat thins
hand full of almonds
7:00p
44 min easy run (467 kCal)
8:30p
1 can Dr Pepper Ten
Chicken breast (5 oz)
1/2 can Campbell's Cream of Mushroom soup
1/2 Carrot
3 x Mushrooms
1/2 Onion
3/4 c Uncle Ben's Ready Whole Grain Medley Brown & Wild
*** picture shows salad, I ended up not eating the salad and eating another 1/3 of just the chicken, veggie, soup mix... just the rice shown in photo***
9:30p
16 oz H20
1 x Kebbler Fudge stripe cookie
Oatmeal as normal
6:45 a
1:18 easy run (916 kCal)
8:30 a
Yogurt
1 x fig newton
hand full of almonds
10:30a
1 x med banana
12:30p
1 x full sandwich as normal
10 oz coffee with coffeemate vanilla creamer
2:30p
2 c salad as normal
20 oz H20
5:00p
1.5 c mix of popcorn, pretzel thins, almonds
6:00p
12 x wheat thins
hand full of almonds
7:00p
44 min easy run (467 kCal)
8:30p
1 can Dr Pepper Ten
Chicken breast (5 oz)
1/2 can Campbell's Cream of Mushroom soup
1/2 Carrot
3 x Mushrooms
1/2 Onion
3/4 c Uncle Ben's Ready Whole Grain Medley Brown & Wild
*** picture shows salad, I ended up not eating the salad and eating another 1/3 of just the chicken, veggie, soup mix... just the rice shown in photo***
9:30p
16 oz H20
1 x Kebbler Fudge stripe cookie