Tuesday, January 31, 2012

Attack of the "Just Do it Tomorrow" Fairy

He's a sly one that Just-Do-It-Tomorrow Fairy. He hits you when your resolve is at its peak. A tiny chink here...a jab there...next thing you know you're eating chocolate donuts out of a bag for breakfast and your running shoes have a family of gerbils living inside of them.

He attacked me several times today.

This morning my alarm went off at 5:30 AM. I had already been up a couple of times during the night and was pretty tired. I though, "I'm just going to wake up at 6:30 AM, and do this CF WOD some other time during the week...maybe tonight (yawn)"...The Fairy was rubbing his hands together, giggling.

And I did just that. I set my alarm for 6:30 AM and put my head back on the pillow. But my inner drive wouldn't allow it. I woke up on my own about five minutes later, swung my legs out from underneath the comforter, stood up, and got my rear end into my gym to workout. Glad I did.

I was planning to get my long swim in this afternoon at lunch. A total of 3,200 yards with varying degrees of rest between intervals so this workout takes me about 1 hour and 15 minutes. I walk over to the rec center, get out of my suit, get into my swim jammers, flail my arms around a few times, jump in the water. I'm literally 75 yards into the swim when the lights go out.

Campus wide power outage. Phew! Good thing I brought my wrist watch because I had been using the rec center's digital clock as my timer which now sat blankly staring back at me. The Fairy sits giggling some more. An evil giggle.

I was swimming to the end of the lane to grab my watch when the lifeguard told me I had to get out...everybody has to get out right now. Great. Sitting up on the edge for a few minutes, I'm trying to will the lights to come back on when the lifeguard comes back over and says, "hey, we've got plenty of light, y'all can get back in."

Alright! I jump back in after about a three minute break and continue my warmup. I finish the warmup and start my first set of intervals: 12x25yards with 10" rest. I had just finished my twelfth interval (still 2,600yards to go), and another lifeguard comes over and says, "everybody out."

You've got to be kidding me. Not kidding says the Fairy in all his glorious malfeasance.

So I stand out of the pool for a few minutes hoping the power will come back on before I just have to start the whole session over again. I wait until 12 sharp, grab my bag, and walk back into the locker room.

Trying to come up with a contingency plan, I decide I can still get my short bike session in and do my long swim on Sunday afternoon. I'm about to finish getting dressed when, lo and behold, the lights come back on...sigh. I don't have enough time to do the whole workout in its entirety so I must depart.

I walk the 1,000 or so meters back to my car and hurry home (I was headed home after my swim anyway to make a veggie juice).

The suit comes back off, my bike shorts go on, I air my tires up, and prepare to get my short interval bike WOD in. This WOD calls for doing 400m sprints on the bike.

Easy to figure that one out because I have 300m already marked out on a street by my house. I'll just have to reset the distance setting on my computer and measure .25 miles from the 300m point.

Up on the bike, make it to the 300m mark, reset the computer...and the thing goes blank. Yeah, totally blank and nothing I can do will it turn it back on. I guess the batteries went out? Who knows...the Fairy knows. That blasted Fairy.

Never fear! I will win!!

I high-tail it home, grab my distance wheel, and head back out to the 300m mark.

Wait. My distance wheel is in feet. How many feet are in 100m? I have no clue. Back on the bike, back in the house, grab my phone, open the converter app, figure out how many feet are in 100m.

Back on the bike, back to the 300m mark, measure 328 feet from the 300m mark. The distance wheel gets left on the side of the road as my finish line and I begin.

I finished the WOD and made it back up to work in record time.
Moral of the story...don't let the Just-Do-It-Tomorrow Fairy EVER win...because once he does, he won't stop until your body fat gets close to triple digits.

Week 1, Day 2 - 16 week IM training

Woke at 5:45 AM.

CF WOD
3x
95# Overhead squat x 10
double unders x 50
5:30

Did outside...OHS in grass, DBUs on back porch.

CFE bike
short intervals
6' of 400m on 1'
rest 3'
4' of 400m on 1'
rest 2'
2' of 400m on 1'
Did them with the wind in the 38 second range...against the wind in the 40-41 second range. Tough to get the bike turned around and back to the line in time...

Lunch juice: beet, carrots, cucumber, ginger, kale, sweet potato, apples
Dinner: large salad with tons of raw veggies, seeds, nuts. Cooked veggies (spaghetti squash, mushrooms, broccoli, onion, brussel sprouts, cabbage), lentils.
Snack: Boo snack tonight - leftover crackers from Hope's party, leftover honey roasted peanuts from party, sweet potato chips, frozen cherries and other fruit...feel totally bloated tonight.

Monday, January 30, 2012

Dinner

Spaghetti squash.
Topping was sautéed (in water) mushrooms, brussel sprouts, broccoli, zucchini, tomatoes.
Lentils with a small handful of cashews thrown in. I LOVE cashews. Too much.
Salad: arugula, romaine, broccoli, carrots, bell pepper, pumpkin and sunflower seeds, walnuts, onion
Dressing: tahini, apple cider vinegar, balsamic vinegar, nutritional yeast, cayenne pepper, water, hemp seeds (REALLY good).
Dessert was frozen bananas and cherries, cashews, three dates.
Fully VFBNS day (with exception of tiny amount of vinegar). Feel good.

Week 1, Day 1 - 16 week IM training

Woke at 5:30 AM. Drank some water. Put on my run gear...went outside.

CFE run
short intervals
6' of 100m on 30"
rest 3'
4' of 100m on 30"
rest 2'
2' of 100m on 30'
Did them all from 18-21 seconds. I ran between 100m that I have marked out in spray paint on a street that runs by my house. That was much tougher than I had imagined.
Didn't feel great as I was still a little bloated from my dried fruit, black bean dip smorgasbord from last night.

Played hoops at lunch.

Dinner: spaghetti squash, lentils, large salad, frozen fruit

I have four weeks of my hybrid Half IM plan before I hit the traditional full IM weeks. I feel GREAT after about 10 days off from January 7-17.

16 weeks to IMTX

So here's how this is going to go. I've got 16 weeks (from this past Saturday), until the full Ironman in Houston on May 19.

2.4 mile swim
112 mile bike
26.2 mile run
140.3 total miles

My goal is 12 hours but really finishing is the ultimate goal for my very first full Ironman.
Here's a way to put that length into perspective...wake up at 7 AM and imagine that at that exact moment, you enter the water to start the race...at 3 o'clock in the afternoon (if you're on my goal pace), you would just be finishing the bike and ready to run a full marathon in about 4 hours. Thinking of it like that is NOT a good idea.

My plan consists of 16 weeks.
The first four weeks are actually weeks 5-8 of my Half IM Crossfit/Crossfit Endurance/Traditional IM training plan. The last 12 weeks are the final 12 weeks of a 24 week traditional IM training plan that I purchased.

That traditional plan calls for 2 strength workouts per week. I am going to substitute those workouts with CF workouts from the main site. I'll just see what was prescribed that week and pick two workouts that I think will benefit my training. I probably won't do anything that takes a super long time (in CF speak that's anything over about 20 minutes). I may throw in some load bearing exercises, short AMRAPs or some other relatively short Met-Cons with a little bit heavier weight.

The four weeks of the hybrid program will consist of 4 CF WODs, 3 CFE WODs (one in each discipline), and 3 traditional, high volume training sessions (one in each discipline). That's a total of 10 workouts per week.

The final 12 weeks of the program will look something like this:
Monday: 60-90' swim, CF WOD
Tuesday: "Brick bike/run" 1:15 on the indoor bike, 30ish minute run immediately following
Wednesday: 60-90' swim, (optional 60-90' easy bike)
Thursday: 60-90' run, CF WOD
Friday: optional rest day with shorter volume workouts for each discipline - so I could do nothing, 1, 2 or 3 workouts
Saturday: super long brick, anywhere from a 2-7 hour bike, followed by a 20-60' run, (optional swim)
Sunday: super long run, anywhere from a 1-3 hour run, (optional easy bike)

Because I have two young daughters, am in my last semester of my MBA, and travel quite a bit with work, I will most likely take a rest day every Friday and do an "optional" workout on less than frequent occasions. There are some Fridays that I will take vacation days because the Saturday workout will have me gone for basically the entire day.


Today is Day 1. Here we go...

Sunday, January 29, 2012

Today...

Rode with JB at 2 PM
30 miles, 20.3 mph, good ride. Out to Clyde and back

Menu:
mid-day juice (carrots, celery, sweet potato, ginger, apple, chard)
evening: coconut dates, Halawi dates, dried mangos, spirulina carob cubes, walnuts, cashews, blue corn chips, black bean dip, mung beans...ate quite a few dates and mangos and carob cubes...was VERY full and bloated tonight...ugh. Too much dried fruit...I went a little overkill.

Only thing not VFBNS this week was the Ezekial bread and the blue corn chips.

Sent from my iPhone

Yesterday

Woke at 7 AM

CFE bike
short intervals
10x 30" on, 2' rest
Bb-2 on all sets

Menu:
mixed berries, almond milk, hemp protein, hemp seeds, flax seeds (processed)
mid-day juice: beets, carrots, apples, chard, ginger, celery, sweet potato
Dinner: three large salads (raw veggies only) from Jason's Deli, 2 pieces Ezekial bread, frozen fruit

Sent from my iPhone

Friday, January 27, 2012

Today...

woke at 5:30 AM

CF
10' AMRAP
30 DBU
15 power snatch (75#)
218 reps (4 rounds + 8 snatch)
Did outside before sunrise...about 38 degrees.
Love the new jump rope.

Played hoops at lunch.

CFE swim
1,750 yard swim (1 mile)
32:52 - good time for me but still very slow

Menu:
green smoothie after morning workout (romaine lettuce, frozen blueberries, frozen raspberries, ice, water, hemp protein)
Dinner - large salad, cooked veggies (cabbage, squash, onions, diced tomatoes), lentils, frozen fruit, 6 pieces of Ezekial bread with almond butter

Thursday, January 26, 2012

Today...

3x
50 abmats
40 kbs 45#
30 push jerk 115#
20:55




Menu:
large salad (romaine, swiss chard, red bell pepper, broccoli, carrots, mushroom, onion, sunflower seeds, pumpkin seeds, balsamic vinegar), vegetable/bean soup, dried cherries/raisins, coconut dates, regular dates, frozen mangoes/cherries, 1 celery stalk with almond butter

Sent from my iPhone

Wednesday, January 25, 2012

THOSE WHO'VE CRASHED, AND THOSE WHO WILL

My alarm went off at 6 AM. I got out of bed, shook the sleep out of my head and walked into the living room. Laid out on the couch were my cycling bib, my water bottles, gels, sunglasses, running shoes, shorts, socks, compression sleeves and visor.

On the schedule this morning was a 3.5 hour bike ride followed immediately by a 45 minute run. My longest training session during the 12 week Half Ironman training plan I was currently on. My good friend, John, was set to arrive at 6:45 AM and we were planning on taking off at 7 AM sharp.

I filled up my water bottles, taped my gels to my bike frame, aired up my tires, and set up my run gear for 3.5 hours later. On the schedule for later in the day was a relaxing time with my girls and a trip to the ACU football game at 6 PM. Neither of those things ended up happening.

I was in the garage when John pulled up. I went in to tell Jenn goodbye and make sure she had her phone on. I also grabbed my heart rate monitor which I had forgotten to put on.

The garage shut behind us, the sun was about to peek its head over the horizon, John and I set off. It was a little after 7 AM.

I made a joke about crashing right when we took off. We both laughed.

It wasn't dark, but it wasn't fully light yet either. However, it would be in about 10 minutes. It was right in that gray area where some cars had their lights on and some didn't.

We turned on to Highway 351. Just another ride.

We began to pick up speed past Lowden street and the side entrance to Wal-Mart. Very few cars were on the road. I was riding along the outside stripe, John was on the inside. We were riding side-by-side, chatting.

I was in my aero bars and had just looked down at my speedometer. We were going 22 mph as we approached the main entrance to Wal-Mart (the same entrance where a motorcyclist had recently died).

I remember John saying "uh-oh". I remember seeing a car coming from the opposite direction turn left in front of us into Wal-Mart. I remember thinking there was no way I could avoid it. I remember being very scared.

I had a split second to try and hit my brakes. As I did, while trying to stop, I laid my bike down, going down on my right side...but I was too close to the car.

I hit hard on my right elbow as all 175 pounds of me and my bike skidded briefly along the rough pavement. My right shoulder blade down to my right hip bearing the cost of this burden, skin being ripped away as I headed for the inevitable.

Impact.

I heard the noise. I didn't feel anything.

There was a moment of silence then. A brief moment in which my brain did a quick assessment of the situation. I was coherent. I was alive. All my limbs were intact.

I looked down at my leg. What I saw didn't seem to be my leg at all. It was something from a movie or a gross website with pictures of disgusting leg injuries. I see the fleshy, white, bloodless mass of what looks like a raw steak.

Somehow my bike frame was right beside me. I calmly opened my bike bag, grabbed my phone, and was on with 9-1-1 before John was able to reach my side - running back to me thinking the worst after hearing a horrifyingly loud impact. He was hoping it wasn't my head or back that had made that sound.

"I'm at the entrance to the north side Wal-Mart. I was on a bike. Hit by a car. I need an ambulance here immediately."

John showed up at my feet, and I gave him thumbs up. I told myself to try and be positive and stay calm. This is happening for a reason...and laid my head back down. All I could think about were my girls and my bike. I knew my girls were OK, asleep in their beds. I knew my bike was hurt bad, laying in pieces beside me.

The pain starts to set in now. Throbbing louder and heavier just above my left knee. It's good to ride with your orthopedic surgeon because he was able to tell me it was more than likely not a femur fracture, but we couldn't be sure.

Someone who had stopped to help said the words "compound fracture" and I about passed out.

My world brightened as I saw Jenn's face appear to my right. John had called her. It had been five minutes since I said goodbye to her..."Jenn, it's John, Mark has been hit by a car, he's going to be OK, meet us in the ER." On her way to the ER she saw the ambulance, fire trucks, two police cars, and a body laying on the highway. She stopped and ran to the scene.

With such a squeamish stomach I dared not look at my leg, so I would look at other people's reactions to looking at my leg. I wasn't getting good feedback.

Paramedics arrived, got all my information, secured my head and neck and loaded me up. I was shaking uncontrollably from the cold and maybe a little from the shock.

Arriving at the ER, John and Jenn quickly by my side and quickly administering my ever increasing requests for pain killers. That made it a little better, but I still didn't know if anything was broken.

X-rays were taken. No broken bones...really? How is that possible?

John cleaned my wound, stitched me up, and I headed home. I never do good with pain killers so I was queasy for about the next 36 hours.

It's taken about that long to try and figure out exactly what happened on impact. And to realize just how close I was to an even greater disaster.

There were some things that didn't make sense.
1. Scratches and swelling on the inside of my right knee - I had gone down on my right side. Any scratches should be on the outside of my right knee.
2. Tread marks on the compression sock on my right shin - the car had not stopped over me. It had hit and continued on. They only way tire marks could have been made were while the car was in motion.
3. My front wheel was structurally intact. My rim was torn, but the wheel itself was unbent - had the impact been taken by that wheel, it should have been damaged more, right?

So, after hours of deliberation and playing the scene over and over in my head (every time I shut my eyes), this is what we've put together.

Had the car vanished before impact, I still would have fallen. The bike was already laying down so the front tire had not made the initial impact. The front tire, had gone underneath the car.

I made impact with the lower, right, passenger door of the car. With the front tire underneath the car, the back right wheel crossed over my bike (which explains the two broken forks off the front of my bike) and over my right leg (explaining the tread marks). Had the bike not been in the perfect position over my leg, or had my leg been cleared of the bike, that car tire would have crushed my right knee and lower leg into a million pieces. I don't even want to think about what a recovery from that kind of injury would look like.

That also explains the scratches and bruises on the inside of my right knee. That must have been where the bike was pressed up against my leg when the car passed over.

That bike saved my leg.

It took a few days to figure out what caused the wound above my left knee. It wasn't until Gary at Biketown was looking the bike over for damage that he noticed a broken cable near the handlebars. Tracing the cable with his fingers up to the insertion point of the aero bar, his hand suddenly snapped back. He had just noticed what was accompanying the inserted cable on the bar...hair, skin, and what looked like a glob of lard.

So that's what had stopped my forward momentum. 22 miles an hour to zero miles an hour directly on my left quad into my handlebar....my big, round, blunt handlebar. 

A severe injury for sure. But what if that force had hit about three inches lower...on my knee cap or lower leg bones? What if that force had hit my abdomen or head? What if the car involved had been something with more ground clearance and I had slid up to my abdomen or head and THAT's what had been run over? Scary to think about...

If you're going to get hit with that kind of pressure, there are really only two places you want to get hit: the rear-end or the quad.

Saying that is lucky isn't doing it any justice. That's not luck. That's providence.

I was literally about 2 inches away from having two completely shattered legs.

Instead, two days later, I'm able to hobble around my own house and think about going back to work in a day or two.

My losses include non-refundable race fees, damage to my sweet, precious, beautiful bike (don't talk about it, I'm veclempt), and hospital bills.

My gains include a really cool scar, some really gross pictures, and being able to say I didn't cry and scream like a child while laying on the highway thinking my femur was sticking out my leg.

While I'd like to recap those losses, they're a minor price to pay for what I ultimately COULD have lost on Saturday, September 24, 2011.

I know this incident happened for a reason. And while I didn't need any help remembering what was truly important in life (all I have to do is look at any of my three girls to do that), it sure doesn't hurt in helping me keep my priorities straight.

And it's like they say, there are two types of cyclists in the world: those who have crashed, and those who will.

Today...

Hubcity crossfit. Did WOD in 20:34
Normal WOD was WBS at 10' height, 25lb plates for chest to floor, and 75# power snatch. I did WODKILLERS which was definitely much less fun.

Legs were very sore yesterday from Diane on Monday but not sore at all today. Lower back is still pretty sore. Three huge salads from JD last night showed up with a vengeance this morning...yikes.

CFE run
long intervals
Texas Tech indoor track
4x 2' all out effort, 4' rest
Made it right at or under 600 meters

Menu:
bag of frozen mixed berries post-workout
Jason's Deli - three trips through salad bar
bulk foods - trail mix (almonds, cashews, walnuts, cherries, raisins, coconut dates), mangos, frozen cherries


Tuesday, January 24
Slept until 6:30 AM.
Met Taylor up at Texas Tech weight room at 12:45PM

CFE run
10x 30" hill sprints with 2' recovery
12.0 incline
1 - 9.5 mph
2-9 - 9.7 mph
10 - 10.0 mph

Menu:
Jason's Deli - three trips through salad bar (only thing not VFBNS was a little squirt of red wine vinegar on each salad)
Bulk foods (tart cherries, coconut dates, dried mangos, cashews/walnuts (all VFBNS)

Monday, January 23, 2012

No Magic Pill: Takeaway from my 15-day Juice Fast

First of all, let me publicly recognize that in the grand scheme of things, a 15-day vegetable juice fast isn't that big of a deal, so I don't think I've done something extraordinary or something worthy of being on ABC World News Tonight. For one thing, 15 days is about 0.13% of my life. For another, Jesus did it for 63% longer than 15 days. That said...

I took on the 15-day fast for 4 reasons:
1. an experiment - just another way to use my body as a human laboratory
2. detox/cleanse
3. give my body a break physically before my full Ironman training starts (it's hard for me to take time off when I have normal levels of energy. Having less energy than normal allowed me to actually sit and rest for a while and not go stir crazy)
4. lean down as much as possible before IM training starts (5 or 10 pounds makes a big difference over 140.6 miles)

My brother and I used to joke about a pill that someone could create that would:
1. provide all important and vital nutrients
2. keep you in great shape
3. shower for you
4. keep your teeth fresh and clean
5. make money for you
6. cut your hair and keep your nails and body hair presentable at all times
...you get the idea...

Wouldn't that be great? Our joke was that we could just lay on the floor watching old movies all day and never have to do anything. Ha!

But I'm glad there's no pill like that, nor will there ever be one. If this magic pill existed, it would greatly diminish hard work, dedication, sacrifice, and effort. It is a perfect system set up by our Sovereign God.

Anything worth anything at all must take HEDS (hard work, effort, dedication and sacrifice). Look at the greatest most valuable event in the history of our existence: the Cross. There's the perfect example. There was no easy way around that. There was no corner to cut or line to not run all the way through. That was sacrifice personified, in its must guttural and raw form.

I stopped eating the Standard American Diet in August of 2009 after I read the book Born to Run by Christopher McDougall. After reading that book, I only ate the foods mentioned in that book for the next 7 months (pita, beans, chia seeds, vegetables, hummus, fruit) with rare exception.

In April of 2010 while training for my second Half Ironman, I experimented with the Paleo Diet. That's basically anything your body can digest in its raw form (meat, fruits, veggies, nuts, seeds, oils). I cut out most wheat (other than the rare pizza or bean burrito) and all dairy. And by the way, all the meat I was eating at the time was from a grass fed ranch in Powderly, TX (http://www.texasgrassfedbeef.com). My dogs still get their food from this ranch...or rather, I get it for them...they're just dogs. I felt amazing at the finish line of the most physically demanding Half IM in the continental United States (BSLT 70.3).

I then tried a vegan diet for 30 days starting June 1 of 2011 and felt so good during that month that I have basically kept all animal products at bay since then. What really struck me was how fast I began recovering from intense training sessions. The more I read about the anti-inflammatory properties of a plant-based diet, the more it began to make sense. As a side note, I have no issue with anyone eating meat of any kind...as long as you know how that meat is prepared and processed and have watched that process with your own eyes.

All that to say, I have been eating something other than the Standard American Diet (or SAD) for a couple of years.Taking that into consideration, this juice fast has opened my eyes to a whole new way to look at food, how it interacts with our bodies, and how terribly most of us treat the only bodies we'll ever have.

I feel like I have finally, completely conquered processed and refined foods. And if you knew me at all during the first 29 years of my life, you knew me as someone with an incredibly strong sweet tooth. I could not even fathom having candy bars, ice cream, brownies, cookies, cakes, dairy, and sugar out of my diet completely. I would typically gorge on that stuff on Sundays (or some other day but just once a week), but cutting it out completely was an unheard of thought.

I had processed sugar in dessert-type foods once or twice all of 2011, so my body has already re-acclimated and treats fruit (frozen, raw, cooked, pureed, etc) like any dessert anyone could put in front of me now. It's funny what happens to your preferences and taste buds when you're not eating salty, processed foods that damage the sensors that tell you what and when to eat and how your body perceives the food it is eating. It starts craving nutrient-dense, high quality food.

I honestly feel like if someone were to force a "box" brownie into my mouth right now, my first reaction wouldn't be to think "oh man, that tastes good...I could just eat this one and be fine"...it would be to violently spit it out of my mouth. Not for any sort of moral reason or anything like that (I have NO problem with people eating anything they want IN MODERATION), but simply because that would be my natural instinct after becoming so in tune with my body's cravings and nutrient needs.

Another good thing (mentally) about the fast, is that now that I've finally reached my target training weight (which I've been trying to reach for many months), I won't want to "mess it up" by eating things that will be counterproductive to the progress I've made and to the nutritional state I've reached.

I can foresee completing a 15 day (or longer) juice fast at least once a year for the rest of my life. I feel like my body is rested and completely rid of all noxious substances that may have been lurking around for the last few years. In fact, I plan on doing a 5-day fast after IMTX in May, and another 15-day fast in December after the Whiterock Marathon.

I can also foresee maybe doing a day or two after what I call a "fat" day in which I eat a significant amount of calories. Doing just one day won't effect my energy and will allow me to continue to train despite the reduction in calories for 24 or 48 hours.

Another amazing thing about the fast that I hadn't anticipated (and definitely my favorite thing about the experience) was how many people contacted me with words of encouragement or questions about the fast or nutrition in general.

I have a passion for wellness and one of the things I sit and think about (when I have time to sit and think) is how to break the current mold and way of thinking about food that our culture has developed over the last 100 years or so.

Spending millions, or probably billions, every year on disease treatment while actual incidents of disease stay the same or slightly increase is NOT the most effective way to live. Our culture constantly pumps medicine and other noxious substances into our body (which harm and weaken our bodies) so that we can continue to eat in ways that harm our body...it's a downward spiral to obesity, heart disease, cancer, diabetes, auto-immune diseases, arthritis, and on and on and on...

So I have a passion for trying to figure out the way to get people to just consider the idea that just because something tastes good or a preference for a certain food or types of food exists, doesn't make that food healthy or outweigh the risk of what those food preferences are leading to.

And just consider the idea...I'm not out to change the world by any means. I just want people to know what path they're on. And if, after careful consideration, the choice to eat the Standard American Diet remains, then so be it. I have no problem with that.

What I have a problem with is people making decisions based on opinion or tradition. It's like walking across a busy street blind folded just because that's how your family has always done it. I just want people to open their eyes for a second...see the danger that lies ahead...THEN decide on what to eat, what to feed their kids, and how to treat or view our nation's food industry.

So if a juice fast makes 10 people carefully consider health, wellness, and nutrition, then that's a pretty good reason to do it. Because those 10 people can have an enormous effect on the people around them and those they love and are entrusted to care for.

There's no magic pill. Science will never create a remedy or medication that will allow people to eat refined, processed, toxic-filled foods, and live a full, happy and healthy life (and there are many interpretations of what a full, happy, and healthy life actually is).

The only way to achieve exceptional health and wellness is to work for it, make sacrifices, and change the status quo in your own life and household.

I hope to continue being a resource for people, and am glad that I may have inspired a handful of people to try and make some changes that will benefit their entire well-being.

Looking forward to the next juice fast! Thanks for everyone who kept up with my journey and for all the encouraging words.


Post workout meal

Frozen mixed berries, almond milk, hemp protein, ground flaxseed. Puréed in food processor. Yum.

"Diane" and long interval Swim

21-15-9
Dead lift 225#
HSPU
7:14
not a good time. Did this one a few weeks ago in sub 6:00.

Swam at lunch
500y in 8:50, then...
4x 2' TT with 4' rest
Did 125y on all four sets.

Feel sleek and fast in the water! Great swim.

Menu:
mixed berry, protein "yogurt"
dinner: large salad, vegetable/bean soup (from Disease Proof Your Child, J. Fuhrman, MD), frozen fruit for snack

Catching up...

Sunday, 1/22

Rest day
Menu: large salad, 2 lbs cooked veggies, lentils with homemade salsa
carob almonds, beans, guacamole, blue corn chips, frozen fruit

Saturday, 1/21

Traveler's WOD
50-40-30-20-10 (DBU)
10-8-6-4-2 (HSPU)
4:17

Did at Long Cove Cabin in Lometa.
Menu: large salad, pinto beans, few slices of bread with hummus, frozen fruit

Friday, 1/20

Traveler's WOD
5x
1' AMRAP hand release pushups (129)
1' AMRAP jump squat (172)
1' AMRAP ninja situps (58)
Rest 1'

Did with Jeff outside. Good WOD. Sore.

Menu: large salad, cooked veggies, pinto beans, frozen fruit

Thursday, 1/19

WOD listed below
Menu: same as Friday...

Thursday, January 19, 2012

Funny text from a good friend.

Got this text this morning from Nicholas Schmidt of midland. Thought it was too good not to share:

I have to say that I did read every post of your blog during the juice diet. Every time I got a sick feeling in my stomach from the looks and sounds of the juice itself, and the sheer concern of not knowing if you would make it through the night. I felt like in a weird way I was reading a different version of into the wild. Congrats my friend

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Aftermath...

So after that one carrot I ate (on the video)...I proceeded to eat a large bowl full of only raw veggies: spinach, spring mix, mushrooms, onions, bell pepper, pepperoncini, jalapenos, broccoli, carrots, cucumbers, sunflower seeds, and slivered almonds.

Everything seemed OK so I went back for round II. Same stuff only this time I added some of the red pepper hummus and a little bit of red wine vinegar...everything seemed great, so I went back for Round III, which was the same as round II.

I left Jason's Deli stuffed which was a weird feeling since I hadn't felt "full" in more than two weeks. And by the way, the texture of that carrot in my mouth was very interesting. Not only did it feel funny, it tasted AMAZING.

Everything tasted amazing. The peppers were a little hotter. And all the veggies had more flavor...pretty incredible.

I came home and heated up some unsalted pinto beans that had been teasing me in the fridge, put some homemade salsa on top and at that...about 1/2 cup worth. Then I had some grapes, frozen bananas, and frozen mangos. I was absolutely stuffed.

Parental discretion advised from this point forward...

From about 8:30 PM until I went to bead around 11:30 PM, I had a "seat" four times. It was like all the solid food I had eaten was pushing its way into my intestines at the same time squeezing out what was left of the juices. Let's just say that the toilet bowl got a COMPLETE cleaning from top to bottom with every encounter it had with me...ugh.

I got up twice in the night to go (not number 1)...then I was awakened at about 6:30 AM, bolted out of bed, pushed my way past an unsuspecting Jenn, and nearly dirtied myself. It was the most solid any of it had been from January 4. And since then to now, my stomach has felt fine.

I probably overdid it on the sheer volume of food I ate...but I couldn't help myself and it was all VFBNS (veggies, fruits, beans, nuts, seeds - pronounced "vee-EHF-bee-in-es") except what little olive oil I consumed in the hummus and the small amount of red wine vinegar I sprinkled over the last two salads.

I felt great this morning...like I had raw power coursing through my muscles and just did a CF WOD
5x:
12 wall ball shot with 20 lb ball
12 toes to bar
 in 5:45

Would have been shorter but I kicked the bar just right with my left foot on my fourth round and irritated a nerve which caused some slight discomfort...but I'm OK!

I made a protein shake which is sitting in front of warming up a bit:
1 c almond milk
handful frozen berries
1 tbsp each of hemp protein and flaxseeds (ground)
1 tsp chlorella (I wouldn't recommend chlorella in this mixture again...flavor comes through to much and it's not that pleasant)

Planning on some blueberries (if anything) around lunch time.
Dinner will be a large, raw salad, 2 lbs of cooked veggies (from frozen), 1 cup pinto beans (made from raw), and frozen fruit.

Oh...and a 'what I learned from the juice fast' post is on the way. It will be a little longer. Possibly released early next week...

Wednesday, January 18, 2012

The fast is broken

http://www.youtube.com/watch?v=1G7aXu9BstU


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53rd and final juice

Apple
Beet
Carrot
Celery
Orange
Ginger
Broccoli
Kale
Sweet potato
Flax seeds
Chlorella

Next stop: Jason's deli!!

Books I recommend

This is on my facebook info page, too....
I highly recommend reading the following books:

In Defense of Food (Michael Pollan)
Eat to Live (Joel Fuhrman, MD)
Disease Proof Your Child (J Fuhrman)
Super Immunity (J Fuhrman)
Omnivore's Dilemma (Pollan)
China Study (T Colin Campbell)
Forks Over Knives (movie and book)
Thrive (Brendan Brazier)
Engine 2 Diet (Rip Esselstyn)
Prevent and Reverse Heart Disease (Caldwell Esselstyn, MD)

I've read them all but the last three I've read have been the three Fuhrman books. They have changed an already changed person even more. And changed the way I view food and my daughters...and what they eat. I've already started implementing some of the stuff and my girls have never eaten better! Very exciting...

It will be interesting to track their sickness and infections now that they are eating in a new way (granted, they are very small changes since we already fed them mostly organic, plant-based foods, but I think they will make a big difference)

Before and after photos

If you want to see them...go here
http://finisher52.tumblr.com

My plan from this point is to only eat the five food groups (VFBNS - or Vegetable, Fruit, Beans, Nuts, Seeds)
with very rare exceptions. Like on Sunday nights I may have a veggie pizza or some bread, bean burrito, etc...

Rare exceptions will not include meat of any kind, and when I do pizza, I will more often than not cut the cheese (haha cut the cheese).

Juice fast weight progress

Juice fast weight
Day 1
183.9
Day 2
181.2 - 2.7
Day 3
179.5 - 1.7
Day4
177.6 - 1.9
Day 5
176.3 - 1.3
Day 6
175.9 - 0.4
Day 7 -
174.6 - 1.3
Day 8
174.1 - 0.5
Day 9
172.4 - 1.7
Day 10
171.9 - 0.5
Day 11
171.5 - 0.4
Day 12
170.1 - 1.4
Day 13
169.7 - 0.4
Day 14
170.1 - +0.4
Day 15
169.3 - 0.8


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Weight Update

Daily loss - 0.8 lbs
Cumulative loss - 14.6 lbs

It's time to eat

Breakfast. Day #15!!!

Cinnamon
Apples
Celery
Carrots
Ginger
Sweet potato

Woke at 530. Went through crossfit warmup to get ready to start working out again tomorrow morning. Feel great.

Weight bottomed out at 169.3. Happy with that. Pretty amazed at my physical changes too.

Crazy to think its only been 15 days.
I'll have a juice at around 1130. Then my next food consumption will be a salad at Jason's deli!! Soaking pinto beams for tonight too. And I've got frozen bananas waiting in the freezer!

Tuesday, January 17, 2012

Dinner. Last dinner...

Yes. This is a sad face for my last dinner on this fast. Skipped my snack tonight. Didn't feel hungry. Just had some herbal tea.

Dinner was
Apple
Carrot
Celery
Sweet potato
Beet
Kale
Ginger
Broccoli
Bell pepper
Orange (peeled for girls but no one ate it)
Chlorella

Good juice.

Lunch day 14

Beet
Carrot
Apple
Celery
Ginger
Sweet potato
Kale

Mmmmmmm.....

Juice #50!!!

Weight update

Daily gain - 0.4
Cumulative loss - 13.8

Back up to 170.1 this morning. Guess that's my body's way of telling me I'm close to bottoming out. I would think that if I did much longer on the fast that I would start losing muscle and becoming deficient in some areas (since I really haven't been supplementing with anything).

So I think 15 days was pretty good timing.

Day 14!!

Breakfast was cinnamon, apples, celery, cucumber, sweet potato, and carrots.

Feel great this morning...lots of energy. Slept great. One more full day!!

Monday, January 16, 2012

Dinner

Lots of juice since I hadn't had anything from noon until 9.

Apple
Carrot
Cucumber
Celery
Beet
Kale
Ginger
Sweet potato

Feel great. One more full day!
13 down. Two to go.

Weight update - day 13

Daily weight loss - 0.4 lbs
Cumulative loss - 14.2 lbs

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Breakfast and Lunch

Breakfast:
Cinnamon
Apple
Celery
Sweet potato
Carrot

Lunch:
Beet
Carrot
Apple
Celery
Ginger
Sweet potato

Feel great today!! Two more nights!!

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Sunday, January 15, 2012

Snack day 12

Cinnamon
Apple
Carrot
Celery
Sweet potato

Couple of glasses of herbal tea tonight too.

Dinner

Had hot lemon water at Chuy's.
Made this when I got back to parents.

Beet
Apple
Carrot
Cucumber
Ginger
Kale
Celery

Feel great. It's a monster juice about to crush that bakery.

Juice #43

Lunch
Beet
Carrot
Apple
Celery
Ginger
Broccoli
Kale

Figured up I'll probably drink 55 juices before its all said and done. 15 days is looking pretty easy right now. Pumped.

Hungry before lunch but energy was normal. Never had any headaches or cramps or anything.

Musical Juice

Breakfast day #12

Cinnamon
Apple
Cucumber
Celery
Ginger

Good energy level this morning. Dreamed about food last night...a grilled mushroom burger of all things.

Weight update

Daily weight loss - 1.4
Cumulative loss - 13.8

Down to 170.1...been a while.

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Somebody smack that kid

http://www.youtube.com/watch?v=ksr3btKUTEw


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Saturday, January 14, 2012

Activity

After feeling below average this morning, I perked up after lunch and went rock climbing with my bro around 2. It was 65 degrees and I got a burst energy. Went on a 4 mile run on a whim and felt great.

The run shook something loose and I released the depths of hell when I got back. TMI I know.

Feel the best I've felt. The exercise was a pleasant surprise after a slow start today. Day 11 is nearly n the books.

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Dinner day #11

Apple
Beet
Carrot
Cucumber
Kale
Ginger
Sweet potato

Yum.

Juice. #. 40

Lunch
Apple
Beet
Carrot
Kale
Swt potato
Broccoli

Feeling much better than this morning. Back to normal.

Weight update

Daily loss - 0.4 lbs
Cumulative loss - 12.4

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Breakfast. Day #11

Juice #39
Carrot
Apple
Cucumber
Sweet potato
Ginger

Not feeling 100% this morning. What's up with Saturdays?

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Snack juice #38

Parsley
Kale
Apples
Cucumber
Broccoli

Did not enjoy this one. Went and saw a movie tonight. Feel fine.

Friday, January 13, 2012

Dinner

Beet kale apples cucumber sweet-potato ginger carrot

Feel good.

Lunch day #10

Apple
Carrot
Beet
Kale
Ginger
Broccoli
Cucumber

No pic. Drank around noon. Feel fine. Am really seeing a difference in my torso.

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Weight update

Daily weight loss - 0.5 lbs
Cumulative loss - 12.0 lbs

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Breakfast Day #10

http://www.youtube.com/watch?v=Jtrxf77R9C4

apples, carrots, cucumber, sweet potato
Link is to a video of me juicing #35...it's 50 seconds long.

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Thursday, January 12, 2012

Observation

Normally when I get hungry at night (about this time) if I go get a bite of bread or cracker or something (once or twice a week it would happen) the floodgates open and I end up eating anything I can get my hands on: almond butter, tortilla, bread, crackers, chips, whatever. I've been known to leave the house to get bean burritos because normally we don't have a lot of low nutrient foods n the house. Or I'll eat the last few chips in the bag and need more.

This fast has trained me to deal with the "night" hunger. I don't think I'll be doing that much anymore.

After being on just veggie juice for so long I'm excited about keeping certain things completely out of my system. Granted, they were there in very small doses before but now I want to eliminate them like I have done with cokes, ice cream, meat. Things like vegetable oils (in chips and crackers), refined wheat and flour (other than the occasional homemade bread, pita or Ezekiel), cheese (except on the occasional "cheat day" on veggie pizza).

Just thoughts I've been having. Can't believe tomorrow is day 10. Starting to go by fast. I'm seeing dramatic results physically.

Plan is to eat on a warrior diet timing with only fruits, veggies, beans, nuts and seeds and maintain within 2-3 pounds of whatever I get down to. I'm within 0.5 pound of what I weighed when I was 14.

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Snack. Juice #34

Apples, carrots, blueberries, blackberries

Dinner day #9

Carrot
Sweet potato
Cucumber
Ginger
Beet
Kale
Apple
Broccoli

My lunch was exactly what I had for dinner.

Still feeling good. Really thirsty today.

Weight update

Daily loss - 1.7 lbs
Cumulative loss - 11.5 lbs

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Breakfast Day #9

Whole foods.
Apple
Beets
Carrots
Cucumber
Ginger
Spinach
Kale

Got one of these for lunch too.
Stocking up on veggies this afternoon. Have to go back to making my own again! It's been nice letting Whole Foods do the work for a while.

Juice #31

Feel great.

Wednesday, January 11, 2012

Moose Juice.

Juice #30
Apples
Carrots
Pomegranate


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Dinner day #8

Same as lunch.
Juice #29.
Having some hot tea tonight too.
Went to Chuy's with brothers for dinner. Asked for hot water and lemons. Waiter brought me a water glass with hot water from the coffee maker. I squeezed several lemon wedges into it. Yumm-oh.

Ad to replace milk

Doesn't have quite the same sex appeal. But it's a better message!!!!

Lunch day#8

Whole Foods.
Beets
Apples
Carrots
Spinach
Kale
Cucumber
Ginger

Yummy. Feel good. All the congestion in my chest has disappeared over the last few days. Still drinking at least 3 L of water a day. Feeling confident about making the 15 days. Was thinking it would be hard to make it to ten.

Weight update

Daily weight loss - 0.5 lbs
Cumulative loss - 9.8 lbs

That's one week. Seven full days.

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Breakfast day #8

Juice #27
Beet
Apple
Carrot
Cucumber
Kale
Ginger

Feel great this morning.

Juice from last night

Forgot to post pic. It was green.

Tuesday, January 10, 2012

Juice #26

Green apples
Spinach
Kale
Parsley
Celery
Cucumber

Feel really good tonight.
Played Kinect on my bros Xbox.

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Dinner

Same as lunch. Whole foods. Feel fantastic.

Lunch

Juice #24
While foods
Apple
Carrot
Beet
Kale
Ginger
Cucumber

Weight update

Daily weight loss - 1.3
Cumulative loss - 9.3

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Breakfast day #7

Beet
Apple
Carrots
Kale
Sweet potato
Cucumber

Feel good this morning. Energy level is normal. Teeth dont feel weird anymore.

Monday, January 9, 2012

Snack and day 6 wrap up

Snack tonight was
Cinnamon
Green apples
Carrots
Sweet potato
Peeled cucumber

Pretty good. Had it at JBs house during national championship.

Also had some hot tea over there.

Feel very good. My gums are feeling odd. Like I have stuff stuck between them but nothing's there. Wonder if this is how they're supposed to feel when they haven't been chewing alot throughout the day? Only thing I can think of.

6 down. 11 to go.

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Dinner

Juice #21
Kale
Green apples
Carrot
Sweet potato
Broccoli
Ginger
Beet

Juice #20

Lunch
Kale, sweet potato, cucumber, apples, carrots, ginger, parsnip, beet, broccoli
Feel good today. Energy level is high.

This was one of my favorite juices so far...don't know if it's the absence of carrot and addition of cucumber or what. I've also noticed that juices with half a small sweet potato seem to fill me up more. 

Weight Update

Daily weight loss - 0.4 lbs
Cumulative loss - 8.0 lbs

Breakfast day 6

Day #6 breakfast

Pictured above.
Also had some hot lemon water.
Hungry but feel good.

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Snack and day #5 wrap up

Around 10 I had juice #18:
Pineapple
Apple
Ginger
Blueberries
Blackberries
Strawberries
Grapes

Felt good most of the day. Hunger isn't the toughest part it's the craving of any solid food.

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Sunday, January 8, 2012

Dinner day #5

Juice #17
From left to right:
Kale, celery, sweet potato, beet, broccoli, ginger, apples, carrot, parsnip

Planning on another fruit juice tonight.

Lunch

Beet
Carrots
Celery
Ginger
Apples
Kale
Broccoli
Pretty standard juice.

Took a nap from 2-4. Don't feel as energetic after nap as I did this morning.

Sent from my iPhone

Weight update

Daily weight loss - 1.3 lbs
Cumulative loss - 7.6 lbs

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Day #5 breakfast

Slept ok and felt great when I woke. Boiled 10 oz of water and squeezed lemon into it. Really thirsty this morning. Lips are chapped. Energy level is at or above normal.

Juice #15 overall was
4 small carrot
2 celery
2 apple
Ginger

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Day #4 wrap up

Really tired and weak all day until dinner juice and fruit juice. Was expecting to go from tired to really tired. Nights are usually terrible but yesterday it was flipped. Early was bad, late was good. Weird.

Figured up the four juices have about 1,000 calories total.

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Saturday, January 7, 2012

"treat" juice!!

Pineapple
Green Apple
Strawberries
Blueberries
Ginger
Carrot
Green grapes

Yum-oh.
Feel ten times better tonight than I did all day. Weird.

Torture...

....making pinto beans for dinner that I couldn't eat. Man I could've eaten a pound of pinto beans.

Jenn is going to do takeout tomorrow for lunch so I don't have to sit n a restaurant. Sweet girl.

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Dinner day 4

Felt pretty weak most of the day. Took H to the Grace then grocery shopping. Loaded up on some more veggies.

Played with girls outside for a while. Before lunch. Took nap when girls did.

After my dinner juice I'm feeling MUCH better. Same as lunch just added half a lime.

Headed to the store n a few minutes. I deserve a fruit juice: pineapple, strawberry, grapes, apple, blueberry. Can't wait.

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Lunch

Described below.

Lunch

Juice #12. Cucumber added which I haven't done yet. Also bought some parsnips at natural grocers for later.

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Weight update

Daily weight loss: 1.9 lbs
Cumulative loss: 6.3 lbs

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Breakfast day #4

2 green apples
2 carrots
2 celery

Pretty tired this morning. Don't feel terrible but have felt better.

Friday, January 6, 2012

Day #3 Wrap Up

Didn't make a juice tonight. Hungry but didn't feel like going to the trouble.

Just had some red tea. 12 more days seems like an eternity. I REALLY want some food.

Beans. Cooked veggies. Carob almonds. Dried fruit. Almond butter. Frozen bananas. Salsa. Planning a dinner at Jason's deli on 1/18. That will be a momentous occasion.

I dreamed about food last night. Nights are hard. Morning will be better.

Not bad enough to make me quit. Just some minor discomfort. Just read a book about the Civil War. THOSE guys had it tough. This is nothing compared to a lot of other things.

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Dinner day #3

Like last night and lunch today.
Beet
Celery carrot
Ginger
Apple (1 green 1 red)
Kale
Broccoli

Lots of energy tonight. Hunger pains minimal. Either my brain or my stomach is getting used to it.

Afternoon update

Juice #2 (#9 overall) was basically what I had for lunch yesterday:
beet root
broccoli
apple
ginger
carrot
celery
kale

The juices taste so good now...guess my body is learning to make them taste like candy. I try to make them last as long as possible. I hate it when the cup is empty.

I have felt great all afternoon. Tons of energy. Met with and had high energy discussion with several people. Never felt tired or lethargic. Feel great.

Nights are always the toughest...we'll see how it goes. Nice that I don't have my school to worry about until after fast.

Observation

I am incredibly thirsty despite drinking tons of water. Half gallon already today and my mouth is parched.

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Hoops

Just finished playing basketball for about an hour and 15 mins. Energy level was down a bit but not enough to ever make me walk down the court. Played OK for an old bald guy.

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Observation

The hunger on the fast isn't a cumulative hunger. I'm no hungrier today at 10:50 am than on any normal day at 10:50 am. I think alot of it is mental.

Loaded up on some more veggies which should last me until Sunday.

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Day 3 juice 1

Juice 8 overall.
3 carrots
2 celery
2 small apples

Swam this morning. Woke at 615 am.
10' easy warmup, then...
5x 2:2
First phase I did 125y n 2:10
Then 118y n 2
The last three were all 125 (2:03, 2:03, 2:02)

Felt ok. Energy level was high afterward. I didn't wanna push it too hard considering this is also a chance for my body to rest a bit.

Slept good. But my body let me know when it was time for sleep. I crashed around ten.

Thursday, January 5, 2012

Day #2 Wrap Up

Well...I'm working on my seventh juice (pictured below) and am hungry but feel fine. I just got back from Bodyflow at Hendrick Health Club. I started feeling sluggish towards the end, but afterwards I felt fine and feel fine now.

My routine:
Getting everything out of the fridge and cut up, ready to go into juicer. I juice then immediately clean all the parts...I need this thing to last! I try and make the juice last as long as possible. I got the cup with the lid because sometimes the juice tastes good but doesn't smell great so it can diminish the experience.

I have bouts of pretty severe hunger that last just a few minutes then it goes away. I'd say maybe five times today I was like "man, I want to eat some crunchy food" but it went away quickly. I stay thirsty despite drinking a gallon of water per day. I drank two glasses of white tea today, too.

Funny taste in my mouth, not the juice taste, just kind of a chalky feeling? Don't really know how to explain it. It's not unpleasant, just different.

I may need to hit up Natural Grocers tomorrow afternoon and get some more veggies. I think I would have enough to last until Sunday, but the thought of rationing food while on a juice fast seems a little....myopic?

I feel sharp mentally, too. Planning on swimming in the morning and playing basketball at lunch. I'll have a juice post-swim, then one after I hoop.

Two down...13 to go.

Snack

Juice #7 so far.
3 small, cored apples
3 carrots
Handful of blueberries
Handful of raspberries (those didn't juice very well)

Dinner day 2

Same as lunch. Really like that one. Also- came home yesterday and fell asleep. Came home today, changed clothes and played with girls outside for 45 minutes and felt great. Hungry but have energy.

Mmmmmmm....

Lunch

Only thing in my lunch juice not shown here was a piece of ginger root. This made a REALLY good juice. Jenn hated it but my word is "heavenly".

Lunchtime

It's right around lunchtime...feel great. Lots of energy.
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Morning of Day #2

Woke at 5:30 AM.
Felt OK this morning. Had to get up twice in the night to tinkle.

Rode my bike in the garage...very cold.
10' warm up
10x 30" of work followed by 2' of active recovery
HR averaged 124 - was in the 140s and 150s during work phases.

Something somewhat funny happened during the first phase of work. My back tire got squirrely somehow and as soon as I started my first 30 seconds of hard work, it started rubbing up against the frame. I didn't know this and just thought I was incredibly tired and had no energy since it was so hard to push the petals with the tire rubbing up against the frame. I was thinking, "man, this is going to be harder than I thought."

When I stopped the phase, I noticed something was wrong...felt good the rest of the workout once I fixed the problem. Ha!

Had a juice this morning:
2 carrots
2 celery
2 apples (coring all my apples to save my juicer some work)
ginger

Drinking some hot white tea as I write this, too.

Daily weight loss - 2.7 lbs
Cumulative weight loss - 2.7 lbs

Wednesday, January 4, 2012

End of Day #1

Feel good end of day one. Been on warrior diet so eating nothing during day is nothing new. I drank all three juices right after I posted them.
Laid down and slept for about thirty minutes right when I got home from work. Other than that I have plenty of energy. Put the Christmas tree in the attic so that's a good sign.
Played basketball at lunch and felt fine. Best I've played n a long time.
Not going to worry about workouts while on fast. I'm going to do whatever I feel like I have energy for.
Planning on short interval bike ride in morning and yoga tomorrow night.
Wasn't going to make a third juice but was really thirsty about 9 pm and I've had three liters of water today. Also just brewed some rooibos red tea. Caffeine free.
One down. Fourteen to go.
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Juice #3

2 apples
4 carrots
2 handfuls blueberries
Really good.

Juice #2

3 kale leaves
3 carrots
2 celery
Ginger
Small apple
Flaxseed
Broccoli stem

Juice # 1

3 kale leaves
2 carrots
2 celery
Ginger
Broccoli stem
Apple

CF Long Island City

Friday December 30

Tuesday, January 3, 2012

First three days of 2012

Tuesday, January 3

CF Georgetown
"Diane"
21-15-9
225# DL
HSPU
5:57

CFE
short interval run
on treadmill on 12.0 incline
30" sprint, 2' recovery
all sprints at 9.5 mph

Menu:
frozen blueberries this morning, fresh blueberries at lunch time
2 trips through Jason's Deli salad bar for dinner. Had some of the cranberry, walnut stuff, too.
Carob almonds and frozen fruit for snack.

Juice fast starts tomorrow.

Monday, January 2

Woke at 4:25 AM. Was planning on running when we got back to Austin but was too exhausted. Took another rest day.

Menu:
Good eating day.
Nothing until dinner. Large salad, cooked veggies, lentils with salsa. Frozen fruit and dry oatmeal for snack.

Sunday, January 1

rest day in NYC. Slept in.
Menu:
eggs benedict (Jenn's leftover) at restaurant in Union Square, Grimaldi's pizza for dinner. Mmmmm....