Sunday 6/10 - Cardio & Week Recap

Cardio:

• 51 min walk at noon.  Ran short parts of the walk several times to see how the legs felt.  They felt good, but took it easy. 

Nutrition:

Sun	Time	Item	Size	Prot	Carb	Fat	Cal
6/9/2012	6:45AM	Carrots/Broccoli	2oz	1	5	0	24
	7:30AM	Whey Shake	1 scoop	30	4	1	140
	10:45AM	Egg Whites	4	14.4	0.8	0	68
	10:45AM	Whole Egg	1	6.3	0.6	5.3	78
	10:45AM	Spinach/Mushroom	3oz	0	3	0	21
	3:15PM	Brown Rice	1/2 Cup	3	23	1	108
	3:15PM	Broccoli/Peas	7oz	4.9	14	0	70
	3:15PM	Chicken	6oz	45	0	6	246
	6:00PM	Cottage Cheese	1/2 Cup	14	5	1	90
	6:30PM	Jerky	1 serving	15	2	1	100
	9:15PM	Brown Rice	1/2 Cup	3	23	1	108
	9:15PM	Broccoli/Peas	7oz	4.9	14	0	70
	9:15PM	Chicken	4oz	30	0	4	164
	10:45PM	Apple	1 med	0	25	0	95
	11:59PM	Frozen Yogurt	1/2 Cup	3	20	3.5	120
	All Day	Almonds	1oz	6	6	15	165
	TOTALS:		Grams	180.5	145	39	1,667
			Calories	722	582	349	1,653
			Percent	44%	35%	21%	100%

Week Ending 6/10/12:
3runs, 3WO's, 3 doubles.  Really good week.  Happy with the week.  Really good runs - a 4-mile tempo run on Tuesday in 32:16 and the Twilight Four Miler in 32:28, plus an easy 3 miler on Thursday.  Need to start putting in some longer runs in the 6-8 mile range.  Three really good workouts in the gym.  Weight stabilized after a heavy weekend last weekend with the kids (e.g. Buffalo Wing Factory).  Ended week at 172#s after a lot of carbs and eating before and after the race.  Coming up this week, 2 chest/tri WO's, 1 back/shoulders/bi and some runs and walking.

Diet will be cycling lower (~80-100g/day) and moderate carbs (~160g/day) with steady protein in the 185-200g/day range.  Moderate carbs being on lifting days.  Basically what I did this past week.  I stopped taking creatine on Friday and will cycle off that for at least a week or two (probably two) before deciding whether or not to continue it.  Playing that one by ear.   I'll probably track daily nutrition again this week with all the detail and then put a stop to the madness and track it in much more general (and less anal) terms. Time for a small bowl of frozen yogurt to end the weekend.