Thursday, June 28, 2012

Thu 6/28 - Cardio & Core

Cardio:
  • Ran 4 miles in 39:34 (10:13, 9:52, 10:05, 9:18), 9:53 pace, 15min c/d.  
Legs felt really sluggish and left knee bothered me.  Normally the sluggishness goes away after about the first mile.  Today it didn't.  9:53 pace is really slow for me and should have been super easy.  It wasn't.  Left knee loosened up a little, but didn't feel great.  Overall not a positive run. I initially wanted to run 5-6, but felt like that would have done more harm than good.  On top of mediocre WO yesterday, somethings going on.  I've been fighting an upper respiratory thing, but don't think that's it.

Core:
Did core and stretching out on the deck again after my run.  Really liking this and hope I can keep up this routine on my cardio/running days.
  • Plank 2-min
    • Calf stretch
  • Plank 2-min
    • Hamstring stretch
  • Plank 3-min
    • Quad stretch
  • Side Plank 1-min each side
  • Side Plank 1-min each side
  • Side Plank 1-min each side
  • Plank 2-min 
  • Bridge 2-min 
    • Glute stretch.  Stayed lying there on the mat for a few minutes just relaxing.  Felt great.
Nutrition:
Low carb day.  Protein was lower than normal because I decided not to start eating until later in the day today.  Cut out the whey shake in the morning and casein shake at night.  Want to see if limiting the number of hours during the day I'm eating has any effect.  Not sure how much more protein I could fit into the smaller feeding window (or if I need it).

Thu Time Item Size Prot Carb Fat Cal
6/28/2012 8AM Ran 4 miles



1:15PM Egg Whites 5 eggs 18 1 0 85
1:15PM Whole Egg 1 egg 6 1 5 78
1:15PM Spinach/Mushroom 3oz 2 3 0 21
1:15PM Smoked Salmon 2oz 13 0 3 70
1:15PM Chobani Yogurt 6oz 18 7 0 100
4:15PM Chicken 6.5oz 46 0 2 195
4:15PM Brown Rice 2oz 1 13 1 63
4:15PM Broccoli/Snap Peas 4oz 3 8 0 40
9:15PM Steak Strips 1oz 9 5 1 60
9:15PM Chobani Yogurt 6oz 18 7 0 100
9:15PM Shrimp 8oz 30 0 0 140
9:15PM Carrots/Snap Peas 4oz 1 11 0 48
All Day Almonds .5oz 3 3 7.5 80






TOTALS: Grams 168 59 18  1,080

Calories 673.8 235 161  1,070
Percent 63% 22% 15% 100%

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