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Thursday, August 16, 2012
The Next Crazy Idea
I want to run a 50-mile ultra marathon next October in Cuba, New Mexico.
Here we go......
Here we go......
Day 4, Week 2 - 12 week Half IM training
Incredibly sore from yesterday's CF WOD.
Could hardly get out of bed. Decided to take a rest day today instead of tomorrow.
Down another pound. Ate a ton of food at dinner but didn't eat anything after 7 PM.
Recovery day Menu:
morning smoothie (2c kale and spinach, 1c blueberries, ice, water, 1/4c fresh pear juice, 1/2 tbsp chia seeds, 2 tbsp hemp protein, 1/2tsp maca powder, 1/2 tbsp spirulina powder).
Drank half of it this morning...saving the other half for before dinner.
Dinner - large raw salad, cauliflower bisque, lentils
Dessert - strawberries, cashews, celery and carrots with almond butter and tahini, frozen bananas
Could hardly get out of bed. Decided to take a rest day today instead of tomorrow.
Down another pound. Ate a ton of food at dinner but didn't eat anything after 7 PM.
Recovery day Menu:
morning smoothie (2c kale and spinach, 1c blueberries, ice, water, 1/4c fresh pear juice, 1/2 tbsp chia seeds, 2 tbsp hemp protein, 1/2tsp maca powder, 1/2 tbsp spirulina powder).
Drank half of it this morning...saving the other half for before dinner.
Dinner - large raw salad, cauliflower bisque, lentils
Dessert - strawberries, cashews, celery and carrots with almond butter and tahini, frozen bananas
Wednesday, August 15, 2012
Day 3, Week 2 - 12 week Half IM training
Woke at 5:30 AM.
CF WOD
For time:
135# back squat x 50
40 pullups
135# shoulder to overhead x 30
85# front squat x 50
40 pullups
85# shoulder to overhead x 30
65# overhead squat x 50
40 pullups
65# shoulder to overhead x 30
31:08
Total time 45'
This was pretty tough although not as tough as I had imagined.
I did the first set of squats in sets of 10, pullups were 15-15-10, S2O was 10-5-5-5-5...took 11:20.
Second set was 15-15-10-10 on squats, 20-15-5 on pulls, 10-10-10 on S2O...took 9:57.
Last set was 15-15-10-10 on squats, 15-15-10 on pulls, 15-15 on S2O...took 9:51.
Interval Run
8x200m with 45" rest
1 - 35.08
2 - 35.01
3 - 33.99
4 - 35.36
5 - 34.52
6 - 37.45 (even numbers were into a head wind...that and the short recovery finally caught up to me)
7 - 35.52
8 - 37.27
Good run. Ran on ACU Track at lunch.
Total time was 21:09
Total distance = 1.5 miles
Menu:
Post WOD - smoothie (2c spinach/kale, 1c blueberries, 1.5 water, 1c ice cubes, 1/2 tsp maca powder, 1/2 tbsp spirulina, 1 scoop vega protein, small piece of ginger, 1/2 tbsp chia seeds)...that one was really good.
Dinner - large raw salad, Cauliflower Bisque, pinto beans
Dessert - carrots and celery with almond butter and tahini, handful of cashews
CF WOD
For time:
135# back squat x 50
40 pullups
135# shoulder to overhead x 30
85# front squat x 50
40 pullups
85# shoulder to overhead x 30
65# overhead squat x 50
40 pullups
65# shoulder to overhead x 30
31:08
Total time 45'
This was pretty tough although not as tough as I had imagined.
I did the first set of squats in sets of 10, pullups were 15-15-10, S2O was 10-5-5-5-5...took 11:20.
Second set was 15-15-10-10 on squats, 20-15-5 on pulls, 10-10-10 on S2O...took 9:57.
Last set was 15-15-10-10 on squats, 15-15-10 on pulls, 15-15 on S2O...took 9:51.
Interval Run
8x200m with 45" rest
1 - 35.08
2 - 35.01
3 - 33.99
4 - 35.36
5 - 34.52
6 - 37.45 (even numbers were into a head wind...that and the short recovery finally caught up to me)
7 - 35.52
8 - 37.27
Good run. Ran on ACU Track at lunch.
Total time was 21:09
Total distance = 1.5 miles
Menu:
Post WOD - smoothie (2c spinach/kale, 1c blueberries, 1.5 water, 1c ice cubes, 1/2 tsp maca powder, 1/2 tbsp spirulina, 1 scoop vega protein, small piece of ginger, 1/2 tbsp chia seeds)...that one was really good.
Dinner - large raw salad, Cauliflower Bisque, pinto beans
Dessert - carrots and celery with almond butter and tahini, handful of cashews
Tuesday, August 14, 2012
Protein Myth - thought for the day
#funfoodfacts
What is a "complete protein"? You hear that all time. Meat, milk, eggs...all "complete."
That means that the protein in those sources is made up of all 9 essential amino acids. There are 20 total, 11 are made by your body, you need 9 from food.
The belief used to be that you had to get all 9 essential amino acids (what protein is essentially made up of) into your belly all at once or it was no good.
The belief also used to be that the North American continent didn't exist.
What studies have found in recent years (which have yet to break through the animal protein juggernaut) is that your body is a lot smarter than we think.
It doesn't need all 9 amino acids. There doesn't have to be food combining at every meal.
Your body will store the amino acids and as long as it gets them all, it will still make protein.
So all you need to do is eat a wide variety of plant-based, whole foods, and you won't need to worry about "complete" protein because your body will make it complete when it has all the parts.
The only trick is to get it all the parts. So if you eat donut sticks all day, you won't be getting the complete protein you need.
Lots of green leafys, lots of legumes, almonds, walnuts, sunflower seeds, sesame seeds, spirulina, chia seeds...you know, the usual stuff.
What is a "complete protein"? You hear that all time. Meat, milk, eggs...all "complete."
That means that the protein in those sources is made up of all 9 essential amino acids. There are 20 total, 11 are made by your body, you need 9 from food.
The belief used to be that you had to get all 9 essential amino acids (what protein is essentially made up of) into your belly all at once or it was no good.
The belief also used to be that the North American continent didn't exist.
What studies have found in recent years (which have yet to break through the animal protein juggernaut) is that your body is a lot smarter than we think.
It doesn't need all 9 amino acids. There doesn't have to be food combining at every meal.
Your body will store the amino acids and as long as it gets them all, it will still make protein.
So all you need to do is eat a wide variety of plant-based, whole foods, and you won't need to worry about "complete" protein because your body will make it complete when it has all the parts.
The only trick is to get it all the parts. So if you eat donut sticks all day, you won't be getting the complete protein you need.
Lots of green leafys, lots of legumes, almonds, walnuts, sunflower seeds, sesame seeds, spirulina, chia seeds...you know, the usual stuff.
Day 2, Week 2 - 12 week Half IM training
woke at 5:30 AM.
Interval bike
5x5'TT with 2' rest
interval, watts, distance
1 - 257, 1.72
2 - 258, 1.78
3 - 265, 1.85
4 - 280, 1.93
5 - 303, 2.03
Total time was 43'
Distance was 12 miles
I thought I was going hard on those first two but they ended up being much less than what I probably could have gone...that's why I love the power meter.
Before that last one I said to myself, "this is going to hurt...but get 2 miles in"...and I did.
Had my bike pointed toward the east and watched the sun come up over the field by our house. Cool scene.
CF WOD
3 x
10 squat clean with 105#
10 push jerk with 105#
30 DBUs
8:22
Total time 20'
Got the first set unbroken then the last two were 6-4 on the cleans and 5-5 on the jerks...
Menu:
post bike - smoothie (lots of spinach, 1c blueberries, 1c ice, 1c water, 1 scoop vega protein, spoonful of chia, ginger)
post-WOD - smoothie (lots of spinach, 1c blueberries, 1c ice, 1c water, 1 tbsp spirulina, 1/2 tsp maca root powder, ginger)
Dinner - large salad, cooked veggies in no salt canned tomatoes, pinto beans
Dessert - 16oz strawberries, LARA bar, handful of carob raisins, frozen bananas and cashews
Stuffed...but stopped eating at 8 and wasn't full when I went to bed.
Interval bike
5x5'TT with 2' rest
interval, watts, distance
1 - 257, 1.72
2 - 258, 1.78
3 - 265, 1.85
4 - 280, 1.93
5 - 303, 2.03
Total time was 43'
Distance was 12 miles
I thought I was going hard on those first two but they ended up being much less than what I probably could have gone...that's why I love the power meter.
Before that last one I said to myself, "this is going to hurt...but get 2 miles in"...and I did.
Had my bike pointed toward the east and watched the sun come up over the field by our house. Cool scene.
CF WOD
3 x
10 squat clean with 105#
10 push jerk with 105#
30 DBUs
8:22
Total time 20'
Got the first set unbroken then the last two were 6-4 on the cleans and 5-5 on the jerks...
Menu:
post bike - smoothie (lots of spinach, 1c blueberries, 1c ice, 1c water, 1 scoop vega protein, spoonful of chia, ginger)
post-WOD - smoothie (lots of spinach, 1c blueberries, 1c ice, 1c water, 1 tbsp spirulina, 1/2 tsp maca root powder, ginger)
Dinner - large salad, cooked veggies in no salt canned tomatoes, pinto beans
Dessert - 16oz strawberries, LARA bar, handful of carob raisins, frozen bananas and cashews
Stuffed...but stopped eating at 8 and wasn't full when I went to bed.
Monday, August 13, 2012
How to Cool a Stove Top
Just a quick thought I had while conversing with my wife over the weekend:
Our current health care system is completely absurd. Not to put blame on any one entity or sector entirely because it's everybody's fault.
It's like getting mad at all the gossip magazines and reality TV shows that keep popping up every time you turn around. Well guess what? If people didn't demand that stuff and consume it with ferocity, it wouldn't exist...so there's plenty of blame to go around.
I'm also not talking about ObamaCare or any sort of health care plan or new bill or saying anything political.
I'm talking about the nuts and bolts of the system. The foundation. What it's built on. Which is one thing: treatment.
That being said...
Let's imagine a hypothetical stove top in a hypothetical household kitchen (can you ever really imagine any other kind?).
All four burners are on. They're on high. The stove top is burning a bright, hot red. Got the image?
OK...now we have an assignment: get the stove top to room temperature.
Easy enough. The simplest and most effective strategy would probably be what you've already thought of inside your head...yes...turn the knobs to "off". Problem solved.
But what if we tried something else?
What if someone proposed the idea that to get the burners cool, we need to use ice or cold water to counteract the heat of the coils.
What would that strategy look like in execution?
See where I'm going with this? It would be extremely complicated and it would cost MUCH, MUCH more than the first and easier method.
But THAT'S the system.
We could all be healthy very easily by making better and more intentional choices about what we fuel our bodies and minds with.
But instead of doing that...aka shutting the knobs off and going to do something else more fun...our health care system is fumbling over itself trying to treat high blood pressure with this medication, then treat the side-effects of that medication with another medication.
Before you know it, you're running out of room in your medicine cabinet and have to buy a whole new medicine cabinet just to hold all your medicine.
Billions of dollars go in to treatment research each year...and that's great. But think of the good some of that money could do if we simply turned the knobs off and prevented diseases in the first place?
How simple! But at the same time how incredibly far-fetched and unrealistic...and how sad.
Until we start trying to prevent diseases, the vicious cycle will never be shut down.
And in my opinion, you can prevent and stave off diseases by eating a plant-based, whole foods diet (notice I didn't say you had to completely eliminate animal products although I believe that is the most effective method), getting good sleep, exercising regularly, and staying calm and relaxed.
Until everyone starts doing that...we're just going to keep trying to cool off the stove with a complicated and expensive ice water cooling method instead of just turning the blasted thing off.
Our current health care system is completely absurd. Not to put blame on any one entity or sector entirely because it's everybody's fault.
It's like getting mad at all the gossip magazines and reality TV shows that keep popping up every time you turn around. Well guess what? If people didn't demand that stuff and consume it with ferocity, it wouldn't exist...so there's plenty of blame to go around.
I'm also not talking about ObamaCare or any sort of health care plan or new bill or saying anything political.
I'm talking about the nuts and bolts of the system. The foundation. What it's built on. Which is one thing: treatment.
That being said...
Let's imagine a hypothetical stove top in a hypothetical household kitchen (can you ever really imagine any other kind?).
All four burners are on. They're on high. The stove top is burning a bright, hot red. Got the image?
OK...now we have an assignment: get the stove top to room temperature.
Easy enough. The simplest and most effective strategy would probably be what you've already thought of inside your head...yes...turn the knobs to "off". Problem solved.
But what if we tried something else?
What if someone proposed the idea that to get the burners cool, we need to use ice or cold water to counteract the heat of the coils.
What would that strategy look like in execution?
- You'd need a lot of ice or cold water.
- You'd need a way to keep that cooling mechanism continuously flowing onto the burners 24 hours a day, seven days a week.
- You'd need a way to funnel the run off in such a way as to not flood the surrounding kitchen.
- You'd need someone to monitor the situation.
- You'd need a supplier of cold water or ice.
- You'd need someone to handle the run off.
- You'd need someone or something to constantly check the temperature of the stove.
- Then those people are going to need insurance.
- And you'll probably need to get some insurance for that system of gutters and flowing water you've set up in the kitchen.
- Someone needs to monitor those people to make sure they're not sleeping on the job...
See where I'm going with this? It would be extremely complicated and it would cost MUCH, MUCH more than the first and easier method.
But THAT'S the system.
We could all be healthy very easily by making better and more intentional choices about what we fuel our bodies and minds with.
But instead of doing that...aka shutting the knobs off and going to do something else more fun...our health care system is fumbling over itself trying to treat high blood pressure with this medication, then treat the side-effects of that medication with another medication.
Before you know it, you're running out of room in your medicine cabinet and have to buy a whole new medicine cabinet just to hold all your medicine.
Billions of dollars go in to treatment research each year...and that's great. But think of the good some of that money could do if we simply turned the knobs off and prevented diseases in the first place?
How simple! But at the same time how incredibly far-fetched and unrealistic...and how sad.
Until we start trying to prevent diseases, the vicious cycle will never be shut down.
And in my opinion, you can prevent and stave off diseases by eating a plant-based, whole foods diet (notice I didn't say you had to completely eliminate animal products although I believe that is the most effective method), getting good sleep, exercising regularly, and staying calm and relaxed.
Until everyone starts doing that...we're just going to keep trying to cool off the stove with a complicated and expensive ice water cooling method instead of just turning the blasted thing off.
Day1, Week 2 - 12 week Half IM training
A "Juice Monday"...
Interval Swim
5:2.5
6:3
7..done.
33:30 total
Total distance = 1,500 yards
After a 10' warmup including a 3.5' 200yard swim, I did these three long intervals.
Swam 313y in five minutes.
Then got 368y in the six minute set.
Last set was an even 425 (8.5 laps) which I was happy with. Felt good in the water.
A full week of solid eating made a difference today.
Menu:
"lunch" juice - broccoli, spinach, sweet potato, celery, carrots, apples, ginger
"dinner" juice - broccoli, romaine, apples, celery, carrots, apples, ginger
herbal tea before bed...
Interval Swim
5:2.5
6:3
7..done.
33:30 total
Total distance = 1,500 yards
After a 10' warmup including a 3.5' 200yard swim, I did these three long intervals.
Swam 313y in five minutes.
Then got 368y in the six minute set.
Last set was an even 425 (8.5 laps) which I was happy with. Felt good in the water.
A full week of solid eating made a difference today.
Menu:
"lunch" juice - broccoli, spinach, sweet potato, celery, carrots, apples, ginger
"dinner" juice - broccoli, romaine, apples, celery, carrots, apples, ginger
herbal tea before bed...
Week 1 Breakdown
Swim: 1:42 (4,321 yards)
Bike: 2:20 (45 miles)
Run: 1:44 (12 miles)
CF: 1:10
Total volume: 6:56
Bike: 2:20 (45 miles)
Run: 1:44 (12 miles)
CF: 1:10
Total volume: 6:56
Day 7, Week 1 - 12 week Half IM training
Benbrook Sprint Triathlon at Benbrook Lake east of Arlington.
Finished 3rd in the 30-34 age group with a time of 1:10:14. 12th overall.
500m Swim: 10:00 (45th place)
13 mile Bike: 37:50 (11th place)
5K Run: 20:05, 6:26 mile pace (14th place)
T1: 1:30
T2: 46"
Happy with transition times. Fun race. All within the park. Crazy to think that the Ironman swim took 10 minutes longer than this entire race did...ha!
Woke at 4:45 AM. Had a banana about 45' before race start.
No wetsuit. Water felt great.
Menu:
didn't eat much until dinner time then had a bunch of stuff from Sprouts (trail mix, wasabe peas, cashews, LARA bar) and a bean burrito and a couple of cookies. Not a great eating day but I had a really good week of eating and tomorrow is a Juice Monday.
Day 6, Week 1 - 12 week Half IM training
Long Bike
25 miles
20.32 mph
134 HR
192 watts
1:13:50 time
Rode up and around lake. Good ride. Wind not too bad. Legs still very fatigued but I think this ride will loosen them up a little bit for my race in the morning.
Menu:
Post-Wod - smoothie (2c spinach, 1c blueberries, 1c water, 1c ice, vega protein, flax seed)
Dinner - spaghetti squash, large salad, lentils, strawberries, broccoli and homemade hummus
Note*
Was extremely full after eating all of that for dinner but shut down the eating at 8 PM. Felt great and was down another pound today.
25 miles
20.32 mph
134 HR
192 watts
1:13:50 time
Rode up and around lake. Good ride. Wind not too bad. Legs still very fatigued but I think this ride will loosen them up a little bit for my race in the morning.
Menu:
Post-Wod - smoothie (2c spinach, 1c blueberries, 1c water, 1c ice, vega protein, flax seed)
Dinner - spaghetti squash, large salad, lentils, strawberries, broccoli and homemade hummus
Note*
Was extremely full after eating all of that for dinner but shut down the eating at 8 PM. Felt great and was down another pound today.
Friday, August 10, 2012
Day 5, Week 1 - 12 week Half IM training
Interval Swim
15x25 on 30"
so after a 10' warmup I swam two 25y sprints every minute for 7.5 minutes.
Got them all at or < 20. First one was 18. Got a few sub 20s thrown in there throughout the WOD.
Tougher than I thought it was going to be.
(28' total)
Played basketball at lunch.
Menu:
post-WOD recovery smoothie - see pic below
Dinner - salad, spaghetti squash topped with no salt canned tomatoes, pinto beans, broccoli with hummus, berries for dessert
15x25 on 30"
so after a 10' warmup I swam two 25y sprints every minute for 7.5 minutes.
Got them all at or < 20. First one was 18. Got a few sub 20s thrown in there throughout the WOD.
Tougher than I thought it was going to be.
(28' total)
Played basketball at lunch.
Menu:
post-WOD recovery smoothie - see pic below
Dinner - salad, spaghetti squash topped with no salt canned tomatoes, pinto beans, broccoli with hummus, berries for dessert
Post WOD recovery
Feeling pretty sluggish during swim today and playing basketball.
Needed something with a little more "oomph" than just the vega protein in water.
1 scoop vega protein (pictured above): 93 calories, 10g protein, 2g fat, 8g carbs
1 cup blueberries: 84 calories, 1.1g protein, 0.5g fat, 21.4g carbs
2 cups spinach: 14 calories, 1.7g protein, 0.2g fat, 2.2g carbs
1 tbsp flaxseed: 40 calories, 1.5g protein, 3g fat, 2g carbs
Total: 231 calories, 14.3g protein, 5.7g fat, 33.6g carbs
58% carbs
21% protein
21% fat
Pretty good breakdown.
Thursday, August 9, 2012
Pic of Dinner
So to give an idea of what and how much I typically eat at dinner.
Keep in mind that all I've had before this is 1 scoop of vega protein mixed in water.
- Far left: medium to small sized spaghetti squash (which makes quite a large amount but it's super low in calories - 1 cup has about 80 calories) topped with cooked tomatoes and cooked mushrooms (I cooked the veggies in some water and a little bit of red wine vinegar).
- Small glass bowl: pinto beans we slow cooked on Monday - topped with a spoonful of jalapenos
- Small white bowl: homemade hummus - hemp seed, tahini (2 tbsp each), garlic powder, 1 can of no salt added garbanzo beans, juice from 1 lemon (ate about 3/4 of it)
- Bigger white bowl: raw broccoli crowns (I didn't eat the whole bowl)
- Salad - mixed greens, tomato, red onion, celery, sunflower seeds, walnuts, 1/2 avocado
- Dessert - strawberries, shared the 16 oz container with the girls
I was very full by the time I finished dinner at around 7 PM. I had 1 carrot with tahini right at 8 PM and that's all I've had. See post below about sleep...gonna let the leptin start to work!
Sleep...Precious Sleep
Want to maximize your fitness gains and burn the most amount of fast possible? Get good sleep.
The circadian rhythm is the 24-hour cycle of hormones and transmitters our bodies produce for maximum efficiency. However, our society has done a great job of completely hay-wiring that rhythm with long work days, late night TV watching sessions, only getting 4-5 hours of sleep a night, etc...
You've probably heard of melatonin, it's the hormone your body releases at night to get you ready for nighty night time.
In the morning, the light of the new day brings melatonin secretion to a halt which makes room for cortisol (think fight or flight, adrenaline, little aliens smashing metal pots together inside your head).
Ghrelin is also released in the morning. This hormone makes you hungry...it's an appetite enhancer. Your brain saying "I need energy to survive, go get me some energy."
If you don't get a dose of sunlight first thing in the morning, your cycle will be all funky, you won't really wake up (ever wonder why rainy days seem like "lazy" days? Not a coincidence), and your body will have a hard time secreting melatonin that night which further enhances the problem.
Cortisol secretion begins to slow down in the evening making way for leptin (my favorite hormone), the appetite suppressor. Leptin does the opposite of ghrelin. It says, "time to get ready for bed, I'm shutting down the stomach furnace and will now get energy from fat stores while we sleep."
BUT - if you eat dinner late at night, or eat a normal dinner then eat a late night snack, you can hinder leptin production and won't get full fat-burning potential when you're counting sheep.
When melatonin is at its peak secretion (roughly 3 hours after sunset), there's another compound released called agouti protein which, if not balanced out by leptin, will make you hungry...and the vicious late night hunger cycle begins.
So you eat dinner, everything's fine, then you eat a snack (maybe a piece of fruit or a sandwich), so the leptin that makes you NOT hungry isn't fully functioning, melatonin causes agouti protein to be released, leptin is gone, you get hungry again, and you eat some more unneeded calories...even if they're "good" calories...they're still not needed.
Melatonin also does a lot of crazy stuff when you're sleeping, too, and if it's production has been hindered by ill-timed food or a lot of blue light (think TV and computer) retina exposure, it won't work.
That crazy stuff includes burning fat, regulating thyroid function, rebuilds muscle tissue (vital for athletes and kiddos), and releases human growth hormone (yes, the stuff the baseball players used).
So in conclusion, limit bright, artificial lights after dark, don't eat a couple of hours after it gets dark, and expose yourself to sunlight first thing in the morning and you'll take full advantage of all the amazing things the body is designed to do during the amazing process we call sleep.
All of the information in this post came from the August issue of LAVA magazine.
The circadian rhythm is the 24-hour cycle of hormones and transmitters our bodies produce for maximum efficiency. However, our society has done a great job of completely hay-wiring that rhythm with long work days, late night TV watching sessions, only getting 4-5 hours of sleep a night, etc...
You've probably heard of melatonin, it's the hormone your body releases at night to get you ready for nighty night time.
In the morning, the light of the new day brings melatonin secretion to a halt which makes room for cortisol (think fight or flight, adrenaline, little aliens smashing metal pots together inside your head).
Ghrelin is also released in the morning. This hormone makes you hungry...it's an appetite enhancer. Your brain saying "I need energy to survive, go get me some energy."
If you don't get a dose of sunlight first thing in the morning, your cycle will be all funky, you won't really wake up (ever wonder why rainy days seem like "lazy" days? Not a coincidence), and your body will have a hard time secreting melatonin that night which further enhances the problem.
Cortisol secretion begins to slow down in the evening making way for leptin (my favorite hormone), the appetite suppressor. Leptin does the opposite of ghrelin. It says, "time to get ready for bed, I'm shutting down the stomach furnace and will now get energy from fat stores while we sleep."
BUT - if you eat dinner late at night, or eat a normal dinner then eat a late night snack, you can hinder leptin production and won't get full fat-burning potential when you're counting sheep.
When melatonin is at its peak secretion (roughly 3 hours after sunset), there's another compound released called agouti protein which, if not balanced out by leptin, will make you hungry...and the vicious late night hunger cycle begins.
So you eat dinner, everything's fine, then you eat a snack (maybe a piece of fruit or a sandwich), so the leptin that makes you NOT hungry isn't fully functioning, melatonin causes agouti protein to be released, leptin is gone, you get hungry again, and you eat some more unneeded calories...even if they're "good" calories...they're still not needed.
Melatonin also does a lot of crazy stuff when you're sleeping, too, and if it's production has been hindered by ill-timed food or a lot of blue light (think TV and computer) retina exposure, it won't work.
That crazy stuff includes burning fat, regulating thyroid function, rebuilds muscle tissue (vital for athletes and kiddos), and releases human growth hormone (yes, the stuff the baseball players used).
So in conclusion, limit bright, artificial lights after dark, don't eat a couple of hours after it gets dark, and expose yourself to sunlight first thing in the morning and you'll take full advantage of all the amazing things the body is designed to do during the amazing process we call sleep.
All of the information in this post came from the August issue of LAVA magazine.
Day 4, Week 1 - 12 week Half IM training
Long Run (12 PM)
10' jog (5 laps)
5x800m with 1:1 work:rest ratio
10' cool down jog
Took 50'
HR averaged 160 for the entire workout...that's high...really hot.
1 - 2:58 (hr 168)
2 - 2:59 (hr 168)
3 - 2:59 (hr 170)
4 - 2:59 (hr 174)
5 - 2:59 (hr 174)
Those heart rates are REALLY high...so dang hot. I just barely hung on to sub-3' the whole run but I'm happy I was able to do it.
Plus I'm SUPER sore from 50 1-legged squats yesterday.
CF WOD (5:30 PM)
5x3 bench press
185 on all sets. Probably could have done more but #1) didn't have a spotter and #2) didn't want to tweak my back again after it has started to feel much better.
Total workout time about 20 minutes
Menu:
post-run - vega protein shake
Dinner - see pic above.
No food after 8 PM
Drank a gallon of water today.
10' jog (5 laps)
5x800m with 1:1 work:rest ratio
10' cool down jog
Took 50'
HR averaged 160 for the entire workout...that's high...really hot.
1 - 2:58 (hr 168)
2 - 2:59 (hr 168)
3 - 2:59 (hr 170)
4 - 2:59 (hr 174)
5 - 2:59 (hr 174)
Those heart rates are REALLY high...so dang hot. I just barely hung on to sub-3' the whole run but I'm happy I was able to do it.
Plus I'm SUPER sore from 50 1-legged squats yesterday.
CF WOD (5:30 PM)
5x3 bench press
185 on all sets. Probably could have done more but #1) didn't have a spotter and #2) didn't want to tweak my back again after it has started to feel much better.
Total workout time about 20 minutes
Menu:
post-run - vega protein shake
Dinner - see pic above.
No food after 8 PM
Drank a gallon of water today.
Wednesday, August 8, 2012
Day 3, Week 1 - 12 week Half IM training
woke at 6 AM.
Long swim
WU: 400
MS:
12x 25 (ez/med/fast) on 10" rest
400 on 20" rest
2x200 on 15" rest
4x100 on 10" rest
200 easy
3x150 with paddles
6x50 fast on 10"
CD: 200
3,200 yards
1:03:49 total time. Good swim. ACU rec center...only one in the pool this morning. This workout took me about five minutes longer last year.
CF WOD
2000m row
50 pistols
30 hang clean with 155#
19:42
Total workout time 30'
Did the pistols standing on top of a box. No support on way down or up...doing it off the box just means you don't have to keep your other leg out straight. Rx'd was 185# but my lower back is still feeling a little funny and I didn't want to push it. 155 was plenty.
I can tell that my extra pistol work has made a difference.
Menu:
post-swim - vega protein shake
lunch - salad with celery, onions, jalapenos, cucumbers
Dinner - small salad (romaine, cucumber, celery, carrots, sunflower seeds, walnuts)
rest of the hummus from yesterday with broccoli
spaghetti squash with cooked mushrooms and tomatoes (yuuum)
Snack - frozen bananas, blueberries, walnuts, carob powder, almond milk all pureed together. Hope ate half of it...like chocolate, banana ice cream...incredibly good. Leftover bean wrap from girls dinner last night.
Popped amaranth at around 10 PM...been a while since I've had that.
Gallon of water every day this week, too.
Long swim
WU: 400
MS:
12x 25 (ez/med/fast) on 10" rest
400 on 20" rest
2x200 on 15" rest
4x100 on 10" rest
200 easy
3x150 with paddles
6x50 fast on 10"
CD: 200
3,200 yards
1:03:49 total time. Good swim. ACU rec center...only one in the pool this morning. This workout took me about five minutes longer last year.
CF WOD
2000m row
50 pistols
30 hang clean with 155#
19:42
Total workout time 30'
Did the pistols standing on top of a box. No support on way down or up...doing it off the box just means you don't have to keep your other leg out straight. Rx'd was 185# but my lower back is still feeling a little funny and I didn't want to push it. 155 was plenty.
I can tell that my extra pistol work has made a difference.
Menu:
post-swim - vega protein shake
lunch - salad with celery, onions, jalapenos, cucumbers
Dinner - small salad (romaine, cucumber, celery, carrots, sunflower seeds, walnuts)
rest of the hummus from yesterday with broccoli
spaghetti squash with cooked mushrooms and tomatoes (yuuum)
Snack - frozen bananas, blueberries, walnuts, carob powder, almond milk all pureed together. Hope ate half of it...like chocolate, banana ice cream...incredibly good. Leftover bean wrap from girls dinner last night.
Popped amaranth at around 10 PM...been a while since I've had that.
Gallon of water every day this week, too.
Tuesday, August 7, 2012
Day 2, Week 1 - 12 week Half IM training
Woke at 7:15 AM.
Was going to wake up early and run but just couldn't wake up. I'm out of the "waking up early" routine...need to fix that.
Interval Run
5:2.5
6:3
7...done
Did 1,250 meters the 5' set. (HR 159)
1,500 the 6' set. (HR 162)
1,750 the 7' set. (HR 165)
I've run faster on that WOD but was happy with the workout. Legs/body feel great.
Did these as 400m shuttles on Liberty street by my house so my distances were a little less than if I'd been on a track.
Total run time was 33:30
Menu:
post-run - vega protein shake
Dinner - homemade hummus and broccoli
(hummus - 1 can of no salt white kidney beans, 2 tbsp tahini, juice from 1 lemon, 1 tsp each of garlic powder and dill, 1/2 tsp cayenne pepper)
16 oz of strawberries, baby carrots, green tea
No food after 8 PM.
Was going to wake up early and run but just couldn't wake up. I'm out of the "waking up early" routine...need to fix that.
Interval Run
5:2.5
6:3
7...done
Did 1,250 meters the 5' set. (HR 159)
1,500 the 6' set. (HR 162)
1,750 the 7' set. (HR 165)
I've run faster on that WOD but was happy with the workout. Legs/body feel great.
Did these as 400m shuttles on Liberty street by my house so my distances were a little less than if I'd been on a track.
Total run time was 33:30
Menu:
post-run - vega protein shake
Dinner - homemade hummus and broccoli
(hummus - 1 can of no salt white kidney beans, 2 tbsp tahini, juice from 1 lemon, 1 tsp each of garlic powder and dill, 1/2 tsp cayenne pepper)
16 oz of strawberries, baby carrots, green tea
No food after 8 PM.
Monday, August 6, 2012
Day 1, Week 1 - 12 week Half IM training
Interval Bike
5 x 1M with 90" rest
Interval - Speed - Watts - Time
1 - 25.44 - 304 - 2:21
2 - 25.77 - 286 - 2:21
3 - 26.84 - 304 - 2:15
4 - 26.99 - 316 - 2:14
5 - 27.79 - 323 - 2:09
Did this morning. Good way to start the training.
Total time of 27:20
Workout 1 of about 120 in the next 12 weeks.
Also have three races to use as tune-ups as well within that time frame.
CF WOD
8x
20" of muscle ups
10" rest
20" of 135# clean and jerk
10" rest
16 MUs
18 C&J
Total time of 20'
I did 2 MUs every set of 20". Don't think I could have averaged much better than that even on a really good day.
Did 3 C&J the first and eighth round...2 every other round. Did them pretty slow and deliberate.
Slight pain in my lower back from the last 10 days (overhead walk, clean and jerk a few days ago, etc...). Going to chiropractor on Thursday morning...should fix me right up.
Menu:
post bike - vega protein shake
Lunch juice - broccoli, apples, carrots, romaine, spinach, cucumber, sweet potato, beets
Dinner juice - same as lunch
5 x 1M with 90" rest
Interval - Speed - Watts - Time
1 - 25.44 - 304 - 2:21
2 - 25.77 - 286 - 2:21
3 - 26.84 - 304 - 2:15
4 - 26.99 - 316 - 2:14
5 - 27.79 - 323 - 2:09
Did this morning. Good way to start the training.
Total time of 27:20
Workout 1 of about 120 in the next 12 weeks.
Also have three races to use as tune-ups as well within that time frame.
CF WOD
8x
20" of muscle ups
10" rest
20" of 135# clean and jerk
10" rest
16 MUs
18 C&J
Total time of 20'
I did 2 MUs every set of 20". Don't think I could have averaged much better than that even on a really good day.
Did 3 C&J the first and eighth round...2 every other round. Did them pretty slow and deliberate.
Slight pain in my lower back from the last 10 days (overhead walk, clean and jerk a few days ago, etc...). Going to chiropractor on Thursday morning...should fix me right up.
Menu:
post bike - vega protein shake
Lunch juice - broccoli, apples, carrots, romaine, spinach, cucumber, sweet potato, beets
Dinner juice - same as lunch
Friday and the Weekend
CFE bike
8x.25M with 2" rest
Interval - Speed - Watts - Time
1 - 31.4 - 458 - 28
2 - 32.61 - 469 - 27
3 - 32.15 - 475 - 28
4 - 33.9 - 467 - 27
5 - 38.4 - 512 - 25
6 - 37.1 - 514 - 25
7 - 32.73 - 502 - 28
8 - 39.93 - 529 - 21
Good workout....LOVE training inside with powermeter.
Took rest days Saturday and Sunday since Half Ironman training starts Monday.
8x.25M with 2" rest
Interval - Speed - Watts - Time
1 - 31.4 - 458 - 28
2 - 32.61 - 469 - 27
3 - 32.15 - 475 - 28
4 - 33.9 - 467 - 27
5 - 38.4 - 512 - 25
6 - 37.1 - 514 - 25
7 - 32.73 - 502 - 28
8 - 39.93 - 529 - 21
Good workout....LOVE training inside with powermeter.
Took rest days Saturday and Sunday since Half Ironman training starts Monday.
Thursday, August 2, 2012
Thursday
CF WOD
15 x
115# power clean x 30 every 30"
7.5 minutes total...really just a glorified warmup
then...
5 x
30" HSPU
60" burpee box jump, 24in
90" 10 meter shuttle sprint
60" rest
I did 42 reps in first round, 41 in last and lost track in between...I'm thinking it was somewhere around 210 total reps...totally terrible workout.
CFE tempo swim
1,750 yards (35 down and back)
33:07
Decent swim considering how incredibly sore I am from yesterday's run and hero WOD.
Menu:
vega protein post WOD - coconut water
strawberries after swim
Dinner - homemade hummus and broccoli, celery/almond butter, black beans mixed with avocado, little bit of leftover spaghetti squash, frozen fruit (same as yesterday), cashews, 1/2 pita pocket and 1 small Ezekial tortilla
15 x
115# power clean x 30 every 30"
7.5 minutes total...really just a glorified warmup
then...
5 x
30" HSPU
60" burpee box jump, 24in
90" 10 meter shuttle sprint
60" rest
I did 42 reps in first round, 41 in last and lost track in between...I'm thinking it was somewhere around 210 total reps...totally terrible workout.
CFE tempo swim
1,750 yards (35 down and back)
33:07
Decent swim considering how incredibly sore I am from yesterday's run and hero WOD.
Menu:
vega protein post WOD - coconut water
strawberries after swim
Dinner - homemade hummus and broccoli, celery/almond butter, black beans mixed with avocado, little bit of leftover spaghetti squash, frozen fruit (same as yesterday), cashews, 1/2 pita pocket and 1 small Ezekial tortilla
Wednesday
CFE time trial
10 miles
Ran in the heat of the day. Over 100 degrees.
1:25:51
HR averaged 157.
To put that in perspective, my heart rate over a marathon running FASTER than that pace is about 140. It was in the 160s for most of the last six miles. Heat is hot.
CF WOD
HubCity Lubbock
"Paul"
5 x
50 double unders
35 knee to elbows
135# 20yard overhead walk (rx'd was 185...little too heavy for me to control correctly and safely)
Menu:
pre run - 16 oz strawberries, coconut water
Dinner - broccoli and homemade hummus, celery/almond butter, carob cubes, cashews, frozen fruit (papaya, banana, strawberry, pineapple), dried mangos
10 miles
Ran in the heat of the day. Over 100 degrees.
1:25:51
HR averaged 157.
To put that in perspective, my heart rate over a marathon running FASTER than that pace is about 140. It was in the 160s for most of the last six miles. Heat is hot.
CF WOD
HubCity Lubbock
"Paul"
5 x
50 double unders
35 knee to elbows
135# 20yard overhead walk (rx'd was 185...little too heavy for me to control correctly and safely)
Menu:
pre run - 16 oz strawberries, coconut water
Dinner - broccoli and homemade hummus, celery/almond butter, carob cubes, cashews, frozen fruit (papaya, banana, strawberry, pineapple), dried mangos
Wheaties...Breakfast of Redundancy Breakfast
OK...this is hilarious. The second ingredient-breakdown of the blog, and one of the most ridiculous health claims of ALL TIME.
Wheaties - breakfast of champions.
Look at the health claim - "More Whole Grain than any other ingredient!"
Does that strike anyone else as being a bit silly? You're WHEATies...should you be bragging that WHOLE GRAIN (aka Wheat!) is your #1 ingredient???!!! That reminds me of a time in the film room in high school that I made a tackle in a game and bragged to the coach. He whacked me on the head with his pointer and said, "Hey, Rogers?! That's what you were SUPPOSED to do. You didn't do anything spectacular...you did your job...now shut your mouth."
That health claim is like the Dallas Cowboys bragging "The 2012 Dallas Cowboys...more football players on our team than ANY OTHER type of athlete!" Yes...you're a FOOTBALL TEAM. Of COURSE football players are the most prevalent athlete on the roster.
Or Gap Kids saying "Gap Kids - with more kids clothing than any other type of clothing!" Yes...of course!
Or a taxi cab driver jumping out of the cab and screaming out "I GOT MY FARE TO THE RIGHT DESTINATION!" Yes...you did...that's what you were SUPPOSED to do.
You're WHEATIES for crying out loud!!!
How can that be a health claim???!!!
I am minor-ly outraged by this. Hilarious, yet also frustratingly maddening.
Let's take a look at the ingredients.
There are six.
1 - whole grain wheat...good! Yes! WHEATies!
2 - sugar...hmmmm. Why is that needed in the Breakfast of Champions?
3 - salt...unnecessary.
4 - Corn syrup...more sugar? Really? What kind of Champions is Wheaties trying to make? Pre-Diabetic ones?
5 - Trisodium phosphate - cleaning agent, food additive, stain remover, and degreaser....good (sarcasm).
6 - BHT (butylated hydroxytoluene) - preservative, fat-soluble organic compound, controversy surrounded this compound in the 70s as it was thought to be linked to child hyperactivity and cancer.
So you may want to rethink the ole Wheaties as a champions breakfast and use it more in the realm of Lucky Charms or Cocoa Puffs. Good, yummy cereal...just not what's going to make champions of the kind normally pictured on the box.
Tuesday, July 31, 2012
Tuesday
CF WOD
"Running Fran"
400m run
21 thrusters 95#
21 pullups
300m run
15 thrusters
15 pulls
200m run
9 thrusters
9 pulls
10:54
Did all sets unbroken except for the 21 thrusters (15 and 6).
CFE short interval run
6x 400m with 90" rest
Menu:
VBSN8 day (veggies beans seeds and no food after 8 PM)
post WOD - vega protein shake
Lunch - raw veggie salad at Cypress Street (lettuce, mushroom, tomatoes, carrots)
Dinner - black beans, spaghetti squash, small salad (raw veggies, sunflower seeds), homemade hummus and crunchy veggies
"Running Fran"
400m run
21 thrusters 95#
21 pullups
300m run
15 thrusters
15 pulls
200m run
9 thrusters
9 pulls
10:54
Did all sets unbroken except for the 21 thrusters (15 and 6).
CFE short interval run
6x 400m with 90" rest
Menu:
VBSN8 day (veggies beans seeds and no food after 8 PM)
post WOD - vega protein shake
Lunch - raw veggie salad at Cypress Street (lettuce, mushroom, tomatoes, carrots)
Dinner - black beans, spaghetti squash, small salad (raw veggies, sunflower seeds), homemade hummus and crunchy veggies
Monday, July 30, 2012
Monday
CFE short interval swim
15 x 25y TT, 25y rest
Did most of the TTs in 18-20 seconds.
Played basketball today.
Menu:
Juice day.
lunch and dinner - carrots, apples, celery, beets, sweet potato, ginger, spinach, romaine
So juice today, then what I call VBSN8 tomorrow. That means only veggies, beans, seeds, and no food after 8 PM. Need to be back under 175 for sprint triathlon in 2 weeks. I have all sorts of weird little acronyms...it helps me cope with my weirdness. Or is it what makes me weird?
15 x 25y TT, 25y rest
Did most of the TTs in 18-20 seconds.
Played basketball today.
Menu:
Juice day.
lunch and dinner - carrots, apples, celery, beets, sweet potato, ginger, spinach, romaine
So juice today, then what I call VBSN8 tomorrow. That means only veggies, beans, seeds, and no food after 8 PM. Need to be back under 175 for sprint triathlon in 2 weeks. I have all sorts of weird little acronyms...it helps me cope with my weirdness. Or is it what makes me weird?
Sunday, July 29, 2012
DIRTY TRICKS
OK...I'm going to start trying to shed some light on all the ridiculous food and nutrition claims that food manufacturers use to scam the masses.
When in doubt, follow the rule "If it can make a food claim, it's probably not healthy" because that means it's in a box and probably not real, whole food.
So let's take a look at the left pic --- Made with Real Fruit//Whole Grains//Wholesome Fiber
Now the top pic (front of box) --- No High Fructose Corn Syrup//Made with Real Fruit and Whole Grains
Sounds good, right? A single mom with three kids in tow may look at that and think, "wow, that looks pretty good, real fruit, my kids could use real fruit...that's healthy right?" So she buys it, it becomes a staple in the pantry, and the kids eat it everyday.
Now let's breakdown that ingredients list:
1 - whole grain oats...good! That's good!
2 - Enriched flour (wheat flour, niacin, reduced iron, vitamin B1, vitamin B2, folic acid)...OK, flour doesn't seem so bad, but it has a bunch of stuff "enriching" it. My advice is to get all of that enrichment in its natural state...aka in foods that actually have those things in them...NATURALLY.
3 - whole wheat flour...ok, that's ok.
4 - soybean and/or canola oil...not good. Oil (even canola and soybean) is 100% fat and does nothing for you nutritionally except give you lots of fat that will just sit on your mid-section in its pure, fat form. Read this for more info on "healthy" oils.
5 - soluble corn fiber - this is a trick, straight up. Manufactures put this term but what it really is is corn syrup...a sweetener. But man doesn't that sound great? soluble corn fiber...HAS to be healthy.
6 - sugar...no comment needed
7 - dextrose...another way they try and trick you. Dextrose is another term for glucose, which is sugar.
8 - fructose...another term for sugar
9 - calcium carbonate...a compound found in rocks, it's what causes "hard water" and is used MEDICINALLY as a calcium supplement.
10 - whey...animal protein, it's what's left after milk has been curdled, the liquid on top of the yogurt when you open the package
11 - wheat bran...hey that's good!
12 - salt...not good.
13 - cellulose...the structural component of the primary cell wall of green plants, well THAT sounds good, but wait - it's also the major constituent of paper, paperboard, card stock and textiles made from cotton and linen...and it's in your food.
14 - potassium bicarbonate...a colorless, odorless, "safe" (per the FDA) substance. It is also the only dry chemical fire suppression agent recognized by the National Fire Protection Association. Can also be used as a fungicide in farming.
15 - "natural" and artificial flavors...not food or anything you were ever meant to eat
16 - soy lecithin...an additive, it also helps as a rust inhibitor in your paint
17 - wheat gluten...protein found in wheat
18 - niacinamide...part of the vitamin B group
19 - vitamin A
20 - carrageenan...thickening and stabilizing agent, extracted from red seaweed
21 - zinc oxide...additive...also found in plastics, ceramics, glass, cement, lubricants, paints, ointments, adhesives, and sealants
22 - reduced iron...reduced iron
23 - guar gum...ground endosperm of guar beans, thickening agent
24 - vitamin b6
25 - vitamin b1
26 - vitamin b2
AND THAT'S JUST THE CRUST...
now to the "real fruit" filling...this is great
27 - invert sugar...sugar, it's a mixture of glucose and fructose
28 - corn syrup...sugar
29 - raspberry puree concentrate...the stripped down sugar of the fruit, it's another name for straight up sugar
30 - glycerin...filler and sweetener...aka sugar, also widely used in pharmaceutical formulations
31 - sugar...well, there it is...
32 - modified corn starch...thickening agent
33 - natural flavor...not natural at all, not a real food, chemical
34 - sodium alginate...salty substance that makes the "real fruit filling" feel like gel
35 - citric acid...chemical, preservative
36 - methylcellulose...chemical used as thickening agent
37 - dicalcium phosphate...chemical
38 - malic acid...food additive, to make the "raspberry fruit" taste tart
39 - caramel color...something you were never intended to eat
40 - red 40...chemical that you were never intended to eat
So...where's the "real" fruit? There is none!!
The first five ingredients of the fruit filling are sugar!
Manufacturers can put all these different names on sugar and trick you into thinking there's not much sugar in it because it only says sugar once in the crust and once in the filling.
And there are 40 INGREDIENTS.
NEWSFLASH: THAT'S NOT FOOD!!!!!
Ok...if you found this eye-opening or helpful, pass it on.
Today - CFE and "Pheezy"
CFE short interval run
10x 200m with 90"rest
38.75
36.75
38.07
36.93
36.87
36.30
36.78
34.80
36.48
33.88
Could have run these faster but legs are a bit fatigued from yesterday.
CF WoD
"Pheezy"
3x
165# front squat
18 pullups
225# dead lift
18 toes to bar
165# push jerk
18 hand release pushup
19:24
I did the first round with 165 on squat and did 3 push jerk at that weight but just did not feel like I was controlling it good enough, so I dropped it down to 135 and did the last two rounds with that weight on front squat and push jerk. Still got a great workout in.
Menu:
vega protein after WOD
coconut water after run
carrots
Dinner -
10x 200m with 90"rest
38.75
36.75
38.07
36.93
36.87
36.30
36.78
34.80
36.48
33.88
Could have run these faster but legs are a bit fatigued from yesterday.
CF WoD
"Pheezy"
3x
165# front squat
18 pullups
225# dead lift
18 toes to bar
165# push jerk
18 hand release pushup
19:24
I did the first round with 165 on squat and did 3 push jerk at that weight but just did not feel like I was controlling it good enough, so I dropped it down to 135 and did the last two rounds with that weight on front squat and push jerk. Still got a great workout in.
Menu:
vega protein after WOD
coconut water after run
carrots
Dinner -
Tour de Gap
Rode Tour de Gap yesterday...52 mile distance.
Unofficially finished 3rd but most of the fast, strong riders do the 77.
Averaged 22.5 mph finished in around 2:18.
HR averaged 144
watts averaged 198 which I was very happy with.
Total of 52.77 miles according to my extremely accurate Power Meter.
As soon as cadencesports.com gets its act together and posts the entire results list, I'll know my specific stats.
Had a banana before race. 3 watermelon wedges after race.
Carrots and almond butter around lunchtime.
Dinner - spaghetti squash, homemade hummus and veggies, brd, blue corn chips/salsa, frozen bananas, Hollie Baldridge carob cake balls,
Unofficially finished 3rd but most of the fast, strong riders do the 77.
Averaged 22.5 mph finished in around 2:18.
HR averaged 144
watts averaged 198 which I was very happy with.
Total of 52.77 miles according to my extremely accurate Power Meter.
As soon as cadencesports.com gets its act together and posts the entire results list, I'll know my specific stats.
Had a banana before race. 3 watermelon wedges after race.
Carrots and almond butter around lunchtime.
Dinner - spaghetti squash, homemade hummus and veggies, brd, blue corn chips/salsa, frozen bananas, Hollie Baldridge carob cake balls,
Friday, July 27, 2012
Day 6 of 6 day juice fast
For the record...I would not ever recommend to anyone to do a juice fast and still try and train hard.
Just not enough calories.
From now on, all my juice fasts will coincide with a period of scheduled rest...like my next scheduled 15-day fast in December.
Moving on...
no breakfast
lunch juice - beet, apples, carrots, sweet potato, kale, romaine, cucumber, pear
Dinner - jason's deli
CFE short interval swim:
10x50 on 1'
39
40
40
41
42
42
43 (choked at the 1/2 way point and had to break my flow at the turn)
42
41
39
Hoops at lunch
CF WOD
800m run
10x
10 pullups
10 ring dips
800m run
19:39
that was tough. Did all pullups unbroken, but ended up doing 5 and 5 on dips.
Just not enough calories.
From now on, all my juice fasts will coincide with a period of scheduled rest...like my next scheduled 15-day fast in December.
Moving on...
no breakfast
lunch juice - beet, apples, carrots, sweet potato, kale, romaine, cucumber, pear
Dinner - jason's deli
CFE short interval swim:
10x50 on 1'
39
40
40
41
42
42
43 (choked at the 1/2 way point and had to break my flow at the turn)
42
41
39
Hoops at lunch
CF WOD
800m run
10x
10 pullups
10 ring dips
800m run
19:39
that was tough. Did all pullups unbroken, but ended up doing 5 and 5 on dips.
Thursday, July 26, 2012
Day 5 of 6 day juice fast
Typical breakfast:
3 carrots
celery
green apples
Lunch:
carrots, romaine, kale, ginger, cucumber, sweet potato, green apples
CF WOD:
10-9-8-7-6-5-4-3-2-1
Chest 2 Bar pullups
30" box jump
GHD sit ups
12:08
Good workout.
3 carrots
celery
green apples
Lunch:
carrots, romaine, kale, ginger, cucumber, sweet potato, green apples
CF WOD:
10-9-8-7-6-5-4-3-2-1
Chest 2 Bar pullups
30" box jump
GHD sit ups
12:08
Good workout.
Meet your Meat
I don't care whether or not people eat meat. Truly I don't. Beef. Pork. Chicken. Turkey. Fish. Whatever.
The only thing I care about is that you Meet your Meat - aka know what you're putting in your mouth and where it comes from. And I believe you can Meet your Meat one of two ways:
1. kill and process it yourself
2. watch this video -
http://www.youtube.com/watch?
If you do one of those two things and still want to eat meat...have at it. I love when people enjoy great things in life. Just do one of the two things first.
The only thing I care about is that you Meet your Meat - aka know what you're putting in your mouth and where it comes from. And I believe you can Meet your Meat one of two ways:
1. kill and process it yourself
2. watch this video -
http://www.youtube.com/watch?
If you do one of those two things and still want to eat meat...have at it. I love when people enjoy great things in life. Just do one of the two things first.
Food Allergy Cured with Juice
Watermelon, cantaloupe, avocados and bananas.
When Chad Johnston was around 12 years old, he began having a problem. Anytime he ate those four fruits, or anything with those fruits in them, he would suffer a moderate to severe allergic reaction and his throat would begin closing up and "catching on fire" for about an hour after consumption. Nothing life threatening, but enough of a problem that it kept Chad away from those foods for the majority of the time.
Oh now, every once in a while he would pop a Benadryl and hope for the best. You see, Chad loved those foods and it was a big problem that he couldn't enjoy them whenever he wanted. Guacamole at parties, watermelon and cantaloupe in the summer...not for Chad. He would have to watch longingly as others gorged themselves on the succulent fruits while he fiddled with his paddle-ball.
Then a few months ago Chad started juicing after he watched Fat, Sick and Nearly Dead. He began consuming 20-30 ounces of juice just about every day and started incorporating more plant-based foods into his diet via the local fruit and veggie crop share he and his wife joined.
Little by little, plants and veggies became the focus of his wife's and his daily meals. They still eat lean meats, but now the meat is the after thought, not the focus.
A few weeks ago the Johnstons received a large watermelon in their farm share allotment. Chad's wife loves watermelon and began cutting it open. Chad, not being able to resist his love for watermelon, took a bite and waited for the reaction to hit....he waited.....and waited..........and waited.
The reaction, which Chad was so used to dealing with for the last 20 years, never came. Quickly, Chad ate a few more bites. Then some more. And before he knew it, he had eaten most of the watermelon...had it been a watermelon eating contest, he would have blown the competition away.
His kids love bananas so that night he tried some bananas which had, for so long, been mocking him from the kitchen counter. No more mocking, you evil bananas - no reaction.
Jump ahead one more day - Chad is watching the all-star game at a friend's house. Guacamole is on the menu. Chad is feeling saucy. He has some.....and gets no reaction. No throat itching or burning. Giddiness is what he felt.
The next test is the best. It's Saturday. Chad picks up a cantaloupe at the Frisco Farmer's Market. He takes it to his nephew's birthday party ready to dive in...then realizes that after a lifetime of not being able to eat cantaloupe, he really doesn't know how to cut one! His mom graciously does the honors. He takes a big bite, and as you probably can guess by now, no reaction.
"I loved eating that cantaloupe, and I ate it freely," Chad says. "Several sweet refreshing pieces with no revolting reaction. My allergy test was complete. Now I can be recklessly ecstatic and LOVE enjoying these new foods!"
Just last night, Chad's wife made some guacamole and he ate with such fervor and determination that he nearly made himself sick. He has to remind himself to not try and make up for 20 years of lost time...that would be counterproductive.
So what was the cause? The juice? Less meat? Adding in more powerful micronutrients to his diet? Cutting down on fat, saturated fat and cholesterol that comes with animal products?
I believe it was a combination of all these things. Chad's inherently powerful immune system is finally getting the fuel it needs to function properly and effectively.
Chad didn't do anything spectacular. He didn't completely change his whole lifestyle or way of living. He simply began adding in more plant-based foods in the form of juice, salads, fruits and veggies to his daily regimen....and his body responded.
It rewarded him with four things: watermelon, cantaloupe, avocados and bananas.
When Chad Johnston was around 12 years old, he began having a problem. Anytime he ate those four fruits, or anything with those fruits in them, he would suffer a moderate to severe allergic reaction and his throat would begin closing up and "catching on fire" for about an hour after consumption. Nothing life threatening, but enough of a problem that it kept Chad away from those foods for the majority of the time.
Oh now, every once in a while he would pop a Benadryl and hope for the best. You see, Chad loved those foods and it was a big problem that he couldn't enjoy them whenever he wanted. Guacamole at parties, watermelon and cantaloupe in the summer...not for Chad. He would have to watch longingly as others gorged themselves on the succulent fruits while he fiddled with his paddle-ball.
Then a few months ago Chad started juicing after he watched Fat, Sick and Nearly Dead. He began consuming 20-30 ounces of juice just about every day and started incorporating more plant-based foods into his diet via the local fruit and veggie crop share he and his wife joined.
Little by little, plants and veggies became the focus of his wife's and his daily meals. They still eat lean meats, but now the meat is the after thought, not the focus.
A few weeks ago the Johnstons received a large watermelon in their farm share allotment. Chad's wife loves watermelon and began cutting it open. Chad, not being able to resist his love for watermelon, took a bite and waited for the reaction to hit....he waited.....and waited..........and waited.
The reaction, which Chad was so used to dealing with for the last 20 years, never came. Quickly, Chad ate a few more bites. Then some more. And before he knew it, he had eaten most of the watermelon...had it been a watermelon eating contest, he would have blown the competition away.
His kids love bananas so that night he tried some bananas which had, for so long, been mocking him from the kitchen counter. No more mocking, you evil bananas - no reaction.
Jump ahead one more day - Chad is watching the all-star game at a friend's house. Guacamole is on the menu. Chad is feeling saucy. He has some.....and gets no reaction. No throat itching or burning. Giddiness is what he felt.
The next test is the best. It's Saturday. Chad picks up a cantaloupe at the Frisco Farmer's Market. He takes it to his nephew's birthday party ready to dive in...then realizes that after a lifetime of not being able to eat cantaloupe, he really doesn't know how to cut one! His mom graciously does the honors. He takes a big bite, and as you probably can guess by now, no reaction.
"I loved eating that cantaloupe, and I ate it freely," Chad says. "Several sweet refreshing pieces with no revolting reaction. My allergy test was complete. Now I can be recklessly ecstatic and LOVE enjoying these new foods!"
Just last night, Chad's wife made some guacamole and he ate with such fervor and determination that he nearly made himself sick. He has to remind himself to not try and make up for 20 years of lost time...that would be counterproductive.
So what was the cause? The juice? Less meat? Adding in more powerful micronutrients to his diet? Cutting down on fat, saturated fat and cholesterol that comes with animal products?
I believe it was a combination of all these things. Chad's inherently powerful immune system is finally getting the fuel it needs to function properly and effectively.
Chad didn't do anything spectacular. He didn't completely change his whole lifestyle or way of living. He simply began adding in more plant-based foods in the form of juice, salads, fruits and veggies to his daily regimen....and his body responded.
It rewarded him with four things: watermelon, cantaloupe, avocados and bananas.
Wednesday, July 25, 2012
Day 4 of 6 day Juice fast
breakfast
4 carrots, 2 green apples, celery, 4 romaine leaves
Lunch & Dinner:
romaine, beets, carrots, celery, green apples, kale, sweet potato, cucumber, ginger
CFE long interval bike
3 x (1/2M + 1M + 2M) work:rest 1:1
Distance//Time//Watts//Speed
1/2M - 1:12, 336, 25.27
1M - 2:39, 286, 22.77
2M - 5:22, 275, 22.35
1/2M - 1:12, 324, 24.8
1M - 2:39, 292, 22.77
2M - 5:27, 264, 22.04
Lunch & Dinner:
romaine, beets, carrots, celery, green apples, kale, sweet potato, cucumber, ginger
CFE long interval bike
3 x (1/2M + 1M + 2M) work:rest 1:1
Distance//Time//Watts//Speed
1/2M - 1:12, 336, 25.27
1M - 2:39, 286, 22.77
2M - 5:22, 275, 22.35
1/2M - 1:12, 324, 24.8
1M - 2:39, 292, 22.77
2M - 5:27, 264, 22.04
1/2M - 1:10, 339, 25.77
1M - 2:28, 316, 24.04
2M - 5:25, 274, 22.12
1M - 2:28, 316, 24.04
2M - 5:25, 274, 22.12
Really tough workout when you ride with power. Was VERY happy that I was able to match or beat all my watts on my last time through. Did this in my garage...100 degrees. Crazy hot and hard workout.
Tuesday, July 24, 2012
Day 3 Dinner juice (#9)
cilantro
kale
romaine
ginger
sweet potato
beet
carrots
cucumber
celery
apples (green)
tomatoes
Felt great after the CF WOD...then about an hour after I started getting the shakes...my body saying..."um...excuse me, please give me something to burn." So I complied.
Day 3 - pre-workout juice and Training details
apple
2 pears
romaine
strawberries
carrots
CF WOD
Tyrreble 10s
400m run
10 reps each of:
power clean
front squat
push press
pullups
burpees
pullups
push press
front squat
power clean
400m run
used 95# and never let go of the bar either time through the cleans/press/squat
8:42
Tough.
CFE WOD
3 x 1200m, 2' rest
4:41
4:36
4:28
good run...would have gone faster but felt a slight sluggish.
Day 2 of 6 day juice fast
Breakfast juice - 4 carrots, 3 celery stalks, 1 green apple
Lunch and dinner juices - beets, carrots, celery, romaine, spinach, kale, ginger, cucumber, apples, pear
Drank one at 3 PM...the other at 6:30 PM. Went to bed at 1:30 AM. Long time to be awake with no calories.
CFE long interval swim
3 x (50 + 100 + 200) work:rest = 1:1 so you rest as long as interval takes
50s - 41, 42, 41
100s - 1:31, 1:32, 1:28
200s - 3:11, 3:12, 3:04
Good swim. Energy level good.
Lunch and dinner juices - beets, carrots, celery, romaine, spinach, kale, ginger, cucumber, apples, pear
Drank one at 3 PM...the other at 6:30 PM. Went to bed at 1:30 AM. Long time to be awake with no calories.
CFE long interval swim
3 x (50 + 100 + 200) work:rest = 1:1 so you rest as long as interval takes
50s - 41, 42, 41
100s - 1:31, 1:32, 1:28
200s - 3:11, 3:12, 3:04
Good swim. Energy level good.
Sunday, July 22, 2012
Day 1 of 6 day juice fast
Didn't have anything today until my "lunch" juice.
Apple
Carrots
Broccoli
Spinach
Sweet Potato
Cucumber
Beet
Pretty standard juice. Next food meal will be Friday night.
My other two juice fasts have coincided with pre-determined periods of rest. Not this one. I will attempt to keep my normal workout schedule. And am planning on riding the 52 mile route in the Tour De Gap on Saturday.
CFE long interval run
3x800 with 2' rest
Menu:
lunch juice detailed above
Dinner juice - same as lunch juice
Apple
Carrots
Broccoli
Spinach
Sweet Potato
Cucumber
Beet
Pretty standard juice. Next food meal will be Friday night.
My other two juice fasts have coincided with pre-determined periods of rest. Not this one. I will attempt to keep my normal workout schedule. And am planning on riding the 52 mile route in the Tour De Gap on Saturday.
CFE long interval run
3x800 with 2' rest
Menu:
lunch juice detailed above
Dinner juice - same as lunch juice
Saturday - 6 day juice fast eve
Did indoor intervals on bike. Lowered handlebars to get a more aggressive aero position. Felt good.
8 x .25M with 60" rest
MPH watts
29.23 433
30.57 431
30.85 451
31.55 461
30.99 438
30.72 449
32.64 442
32.56 465
Good ride. Hot in the garage.
Mowed the grass.
CF WOD
21-15-9
135# front squat
toes to bar
8:52
Menu:
vega shake after both WODs
cashews before dinner
Dinner - fruit and wedding cake at a weeding
Snack - bean burrito, carob cubes, carob almonds, dried mangos
8 x .25M with 60" rest
MPH watts
29.23 433
30.57 431
30.85 451
31.55 461
30.99 438
30.72 449
32.64 442
32.56 465
Good ride. Hot in the garage.
Mowed the grass.
CF WOD
21-15-9
135# front squat
toes to bar
8:52
Menu:
vega shake after both WODs
cashews before dinner
Dinner - fruit and wedding cake at a weeding
Snack - bean burrito, carob cubes, carob almonds, dried mangos
Friday, July 20, 2012
Friday
CFE short interval swim
6 x 75y all out, 25 y recovery
1:04
1:08
1:10
1:10
1:09
1:11
Super sore from the last few days. My ribs are tender to the touch.
Hoops at lunch.
CF WOD
21-15-9
135# front squat
toes to bar
Menu:
vega protein drink and strawberries
Dinner - large salad, spaghetti squash and pinto beans
snack - cashews, bananas
6 x 75y all out, 25 y recovery
1:04
1:08
1:10
1:10
1:09
1:11
Super sore from the last few days. My ribs are tender to the touch.
Hoops at lunch.
CF WOD
21-15-9
135# front squat
toes to bar
Menu:
vega protein drink and strawberries
Dinner - large salad, spaghetti squash and pinto beans
snack - cashews, bananas
Yesterday...
CF Boom
2x
2.5' max rep plate pushups (with 45# plates)
5': finish out to 100 with burpees
1st round: 54 pushups, 46 burpees
2nd round: 28 pushup, only made it to 42 burpees at the 5' mark, but I did 30 more burpees to finish it out.
Chest and shoulders are TOAST.
CFE short interval run
6 x 200m run, 60" rest
-
-
-
-
-
-
good run. Hot.
Menu:
couple of pieces of veggie pizza at JB's house
cashews, bananas, avocado/tomato sandwich on Ezekial bread
strawberries after WOD this morning
carrots and almond butter around lunchtime
2x
2.5' max rep plate pushups (with 45# plates)
5': finish out to 100 with burpees
1st round: 54 pushups, 46 burpees
2nd round: 28 pushup, only made it to 42 burpees at the 5' mark, but I did 30 more burpees to finish it out.
Chest and shoulders are TOAST.
CFE short interval run
6 x 200m run, 60" rest
-
-
-
-
-
-
good run. Hot.
Menu:
couple of pieces of veggie pizza at JB's house
cashews, bananas, avocado/tomato sandwich on Ezekial bread
strawberries after WOD this morning
carrots and almond butter around lunchtime
Wednesday, July 18, 2012
Terrible WOD
5 x
50m walking lunges with 45# overhead
21 burpees
Horrible. Horrible. Horrible.
Menu:
vega protein after WOD
strawberries mid-afternoon
Dinner - 2 trips through JD salad bar, walnut/craisin mix, celery/almond butter, chips/salsa, mangos, carob cubes
50m walking lunges with 45# overhead
21 burpees
Horrible. Horrible. Horrible.
Menu:
vega protein after WOD
strawberries mid-afternoon
Dinner - 2 trips through JD salad bar, walnut/craisin mix, celery/almond butter, chips/salsa, mangos, carob cubes
Tuesday, July 17, 2012
Day 10 of 10 day STRICT VFBNS
Tempo Bike
30 miles
19.1 mph
watts -
HR average -
time -
Menu:
JD salad at lunch (working lunch)
16 oz strawberries in the afternoon
Dinner - large salad, cooked veggies, cashews/bananas, veggies/homemade hummus
30 miles
19.1 mph
watts -
HR average -
time -
Menu:
JD salad at lunch (working lunch)
16 oz strawberries in the afternoon
Dinner - large salad, cooked veggies, cashews/bananas, veggies/homemade hummus
Day 9 of 10 day STRICT VFBNS
Barbara is tough.
it's 20 pulls
30 pushups
40 situps (with feet not anchored)
50 air squats
rest 3' between the five sets
CFE short interval swim
3 x (25, 50, 75) work:rest = 1:1 so if the 25 takes 18" you rest 18"
Did all 25s at 17, 50s at 39 and 75s at 1:03. Good swim.
Menu:
juice for lunch
Vega this morning after WOD
Dinner - had friends over: large salad, spaghetti squash, carob cubes, frozen banana, almonds
Didn't juice today because of our company and since I'll be doing a 6 day fast next week (starting after dinner Saturday night)
Monday, July 16, 2012
Day 8 of 10 day STRICT VFBNS
Much like I do during a 15-day juice fast, for the next 2 days I'm
going to be very specific on the blog about what I eat. Basically showing how to
train and eat only VFBNS (veggies fruits beans nuts seeds) for long-term
lifestyle change
Sunday
CFE short interval bike
10 x 30' of work, 2' rest
(will add watts, mph, and distance when I upload data from my powertap)
Menu:
vega drink after bike
leftover beans from lunch around 5 PM
Dinner - blue taco burrito (wheat tortilla not VFBNS)
vegan ice cream that a friend of mine made
couple of carob cubes
carob nut clusters that Jenn made (VFBNS except for the whey powder in the carob chips)
Sunday
CFE short interval bike
10 x 30' of work, 2' rest
(will add watts, mph, and distance when I upload data from my powertap)
Menu:
vega drink after bike
leftover beans from lunch around 5 PM
Dinner - blue taco burrito (wheat tortilla not VFBNS)
vegan ice cream that a friend of mine made
couple of carob cubes
carob nut clusters that Jenn made (VFBNS except for the whey powder in the carob chips)
Day 7 of 10 day STRICT VFBNS
Much like I do during a 15-day juice fast, for the next 3 days I'm
going to be very specific on the blog about what I eat. Basically showing how to
train and eat only VFBNS (veggies fruits beans nuts seeds) for long-term
lifestyle change
Saturday
CFE tempo/tt
12 miles in 1:39:30
Menu:
vega drink after run
raw veggies around lunchtime
Dinner - large salad, spaghetti squash, brd
snack - crunchy veggies and hummus, carob cubes
Saturday
CFE tempo/tt
12 miles in 1:39:30
Menu:
vega drink after run
raw veggies around lunchtime
Dinner - large salad, spaghetti squash, brd
snack - crunchy veggies and hummus, carob cubes
Day 6 of 10 day STRICT VFBNS
Much like I do during a 15-day juice fast, for the next 4 days I'm
going to be very specific on the blog about what I eat. Basically showing how to
train and eat only VFBNS (veggies fruits beans nuts seeds) for long-term
lifestyle change
Friday
CFE short interval swim
10 x 30 on 2' rest
got to about 40 yards on all sets
Played hoops
Menu:
Vega smoothie (plant protein) after swim
Strawberries around lunchtime
Dinner - large salad, spaghetti squash, 1/2 c (dry) pinto beans (cooked them in my new tiny Crockpot all day)
Snack - cashews, frozen bananas
Friday
CFE short interval swim
10 x 30 on 2' rest
got to about 40 yards on all sets
Played hoops
Menu:
Vega smoothie (plant protein) after swim
Strawberries around lunchtime
Dinner - large salad, spaghetti squash, 1/2 c (dry) pinto beans (cooked them in my new tiny Crockpot all day)
Snack - cashews, frozen bananas
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