Sunday, March 3rd
a.m. 4 miles on local roads at 7 am...6:18 pace..was in a major rush today, but was happy to fit the run in.
p,m, 15 minute stretch
Monday, March 4th
a.m. hit the snooze button multiple times
p.m. 4 miles with Lulu at sub 7 pace. Really windy down by the beach today.
Ab Ripper X and some foam rolling.
Food Reflection:
I ate three bowls of Special K Fruit & Yogurt Cereal for breakfast this morning. This cereal is my guilty pleasure. When most people hear Special K, they automatically think that it must be healthy. Truth is, this cereal is far from healthy. It contains a variety of "unknown" ingredients such as polydextrose and maltodextrin. While I know this particular Special K is far from natural, I'll still eat it. It tastes delicious and I'm sure there are worse cereals out there.
Tuesday, March 5th
a.m. 4 miles on treadmill on 445 am..27 minutes
p.m. 4.5 mile Bonus Run with the WTAC Crew from the MEWS. Afterwards, we celebrated our Super 5k Team Win with dinner and some brews. Good company and lots of laughs! 2014--WTAC 3 peat at Super 5k?!? Let's do it.
On another note, I had an appointment with an orthotic specialist at Olympic Physical Therapy. I brought my old orthotics and the doctor mentioned that he would have prescribed those for a construction worker. Turns out, my foot alignment is not bad. The doctor did an analysis and will have my runner friendly orthotics ready by next week. Through discussion with the doctor, I found out that he has made orthotics for the likes of Shalene Flanagan and Adam Goucher. He mentioned that some of the top notch runners he works with will come down to Rhody for assessments. The doctor also did a hip assessment on me and determined that my left hip is constricted. My hip is supposed to rotate 45 degrees, but only makes it to 20. He mentioned my lack of flexibility in the left hips is putting undo stress on other areas. Maybe this is why I'm getting injured so much? I have two exercises that I will work on.
Food Analysis
The MEWS WTAC Victory Bash was a blast! I was glad to see my Endurance Monster friends pig out and enjoy their adult beverages. I ended up having a salmon burger and some sweet potato fries. While I didn't order the meal thinking of nutritional benefits, the salmon has Omega 3 Fatty Acids and the sweet potato fries have some good vitamins in the them (I will count this as my vegetable for the day). One could argue that this meal wasn't really healthy (fried, roll, bread crumbs/etc. in salmon), but there are much worse meals out there.
Wednesday, March 6th
P90x Chest & Back-50+ minutes
This workout kicks my butt every time.
Food Chatter
Total number of cups of coffee today: 4 (2 in the morning and 2 at night)
Yup, I'm addicted to coffee big time. Add some Coffee Mate Cream into the mix and you have some good stuff. I heard a recent study concluded that multiple cups of coffee a day can reduce your risk of cancer. Through my own experiments, I know that two night time coffees almost guarantee a poor night's sleep. Friends, I love coffee..think it's time for another cup!
Thursday, March 7th
8 miles?, 65 minutes..Wind Bowl with Gazelle.
As I was driving home from work today, I gave some thought to how much "fun" I could have with the swirling wind down by the beach. Hmm...periods of running 8 minute miles that feel like 6 flat and vice versa?? In the misery loves company department, I shot Gazelle a last minute text to see if he would be interested in the fun. Sure enough, he took the bait. I parked at Champlain, ran to Gazelle's, and away we went from there. We covered some of beach roads before finishing up the run in the dark in the Champlain trails. This was my longest run in weeks. Overall, it was great run with just the right amount of variety.
Food Analysis
Breakfast for dinner!
Egg and hash omelet with an english muffin.
While regular eggs may pack some cholesterol (which is an issue for me), there are also a ton of benefits to eating them. For a runner, protein is key and eggs are packed with protein. Throw some hash into those eggs and you've got yourself a party. I felt like this was a great post-run meal with the right mix of protein and fat.
Cups of coffee consumed this evening: 0
Friday, March 8th
7 mile ramble in Woody Hill with Gazelle. It was our first run back in here since the hurricane and we were both glad to be back. We had a few obstacles to overcome, but the trails were quite manageable to run. Stopped to check out a few of the really cool spots and talked about the possibilities of this parcel of land. We discussed getting back into Woody Hill for some trail maintenance sometime soon. I was especially pleased not to have any leg pain. I'm still going to proceed with caution, but remain optimistic. Great run!
-Completed a 15 minute pre-run stretch.
Food Analysis
I cooked up some local scrod, sweet potatoes, and boiled some carrots up for dinner. To go along with the meal, I downed a few Bring Back the Beach Blond Ales from Grey Sail Brewing. Overall, this just may stand as the healthiest meal I consumed all week. The best part is that it tasted good to.
Saturday, March 9th
5 mile light mid-morning run on beach roads with Lulu. We stopped for a bit at the Inn Beach in Weekapaug to enjoy the view. In usually fashion, Lulu hit the accelerator once we hit the farm before the home stretch. Fun.
Totals:
Mileage: 37
Lulu's miles: 9
Core/Stretch/Yoga: 45 minutes
P90x: Ab Ripper X, Chest & Back
Monday, March 4th
a.m. hit the snooze button multiple times
p.m. 4 miles with Lulu at sub 7 pace. Really windy down by the beach today.
Ab Ripper X and some foam rolling.
Food Reflection:
I ate three bowls of Special K Fruit & Yogurt Cereal for breakfast this morning. This cereal is my guilty pleasure. When most people hear Special K, they automatically think that it must be healthy. Truth is, this cereal is far from healthy. It contains a variety of "unknown" ingredients such as polydextrose and maltodextrin. While I know this particular Special K is far from natural, I'll still eat it. It tastes delicious and I'm sure there are worse cereals out there.
Tuesday, March 5th
a.m. 4 miles on treadmill on 445 am..27 minutes
p.m. 4.5 mile Bonus Run with the WTAC Crew from the MEWS. Afterwards, we celebrated our Super 5k Team Win with dinner and some brews. Good company and lots of laughs! 2014--WTAC 3 peat at Super 5k?!? Let's do it.
On another note, I had an appointment with an orthotic specialist at Olympic Physical Therapy. I brought my old orthotics and the doctor mentioned that he would have prescribed those for a construction worker. Turns out, my foot alignment is not bad. The doctor did an analysis and will have my runner friendly orthotics ready by next week. Through discussion with the doctor, I found out that he has made orthotics for the likes of Shalene Flanagan and Adam Goucher. He mentioned that some of the top notch runners he works with will come down to Rhody for assessments. The doctor also did a hip assessment on me and determined that my left hip is constricted. My hip is supposed to rotate 45 degrees, but only makes it to 20. He mentioned my lack of flexibility in the left hips is putting undo stress on other areas. Maybe this is why I'm getting injured so much? I have two exercises that I will work on.
Food Analysis
The MEWS WTAC Victory Bash was a blast! I was glad to see my Endurance Monster friends pig out and enjoy their adult beverages. I ended up having a salmon burger and some sweet potato fries. While I didn't order the meal thinking of nutritional benefits, the salmon has Omega 3 Fatty Acids and the sweet potato fries have some good vitamins in the them (I will count this as my vegetable for the day). One could argue that this meal wasn't really healthy (fried, roll, bread crumbs/etc. in salmon), but there are much worse meals out there.
Wednesday, March 6th
P90x Chest & Back-50+ minutes
This workout kicks my butt every time.
Food Chatter
Total number of cups of coffee today: 4 (2 in the morning and 2 at night)
Yup, I'm addicted to coffee big time. Add some Coffee Mate Cream into the mix and you have some good stuff. I heard a recent study concluded that multiple cups of coffee a day can reduce your risk of cancer. Through my own experiments, I know that two night time coffees almost guarantee a poor night's sleep. Friends, I love coffee..think it's time for another cup!
Thursday, March 7th
8 miles?, 65 minutes..Wind Bowl with Gazelle.
As I was driving home from work today, I gave some thought to how much "fun" I could have with the swirling wind down by the beach. Hmm...periods of running 8 minute miles that feel like 6 flat and vice versa?? In the misery loves company department, I shot Gazelle a last minute text to see if he would be interested in the fun. Sure enough, he took the bait. I parked at Champlain, ran to Gazelle's, and away we went from there. We covered some of beach roads before finishing up the run in the dark in the Champlain trails. This was my longest run in weeks. Overall, it was great run with just the right amount of variety.
 |
| Charlie's Overlook |
 |
| Gazelle..encouraging me to start some swim training for my first Tri! "Okay 5k, it's time for you to become a man." |
Food Analysis
Breakfast for dinner!
Egg and hash omelet with an english muffin.
While regular eggs may pack some cholesterol (which is an issue for me), there are also a ton of benefits to eating them. For a runner, protein is key and eggs are packed with protein. Throw some hash into those eggs and you've got yourself a party. I felt like this was a great post-run meal with the right mix of protein and fat.
Cups of coffee consumed this evening: 0
Friday, March 8th
7 mile ramble in Woody Hill with Gazelle. It was our first run back in here since the hurricane and we were both glad to be back. We had a few obstacles to overcome, but the trails were quite manageable to run. Stopped to check out a few of the really cool spots and talked about the possibilities of this parcel of land. We discussed getting back into Woody Hill for some trail maintenance sometime soon. I was especially pleased not to have any leg pain. I'm still going to proceed with caution, but remain optimistic. Great run!
-Completed a 15 minute pre-run stretch.
Food Analysis
I cooked up some local scrod, sweet potatoes, and boiled some carrots up for dinner. To go along with the meal, I downed a few Bring Back the Beach Blond Ales from Grey Sail Brewing. Overall, this just may stand as the healthiest meal I consumed all week. The best part is that it tasted good to.
Saturday, March 9th
5 mile light mid-morning run on beach roads with Lulu. We stopped for a bit at the Inn Beach in Weekapaug to enjoy the view. In usually fashion, Lulu hit the accelerator once we hit the farm before the home stretch. Fun.
Totals:
Mileage: 37
Lulu's miles: 9
Core/Stretch/Yoga: 45 minutes
P90x: Ab Ripper X, Chest & Back
YTD: 313
Lulu: 51
Synopsis:
Ups: more mileage than expected, fun trail runs, pain/soreness has decreased, and more running for Lu.
Downs: lack of yoga/stretching (necessary for me), only one P90x workout.
I'm planning on doing a "workout" race at the Ocean's 5k this Sunday. After running low volume for so many weeks, I'm unsure what kind of shape I'm in. If things go okay at Ocean's 5k, I may look for another 5k next week. Not in good enough shape to hit up the Holyoke St. Patty's Day 10k this year, but my training is getting better.
Good post to start your blog. I'm definitely a calorie counter these days. I went overboard with the healthy eating last year when I didn't really need to considering all the runnings/workouts I did. Now I've gotten into the habit of monitoring my food intake just to make sure I'm eating enough. I still try to eat healthy most of the time but I love beer and snacks. Ultimately you're right - as athletes we can pretty much eat what we want. I'm sure there's an optimal way to fuel but I don't know what it is yet. Or if I'd even want to subscribe to it.
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