My Life & Body Transformation: Thur 6/7 - Cardio & Plantar Fasciitis

Thursday, June 7, 2012

Thur 6/7 - Cardio & Plantar Fasciitis

49 mins. Ran 3 miles easy in 29:00 (10:30, 9:42, 8:48), 9:40 pace, 20 c/d. Wanted a nice easy run this AM before race on Sat. Legs definitely felt Tuesday's run.

Nagging injury - Late last summer I had a terrible bout of plantar fasciitis. It got to the point where I could barely walk first thing in the morning. I treated it aggressively:

stretched
massaged fascia in the morning before getting out of bed
rolled hard tennis balls under bottoms of feet while watching TV
never went w/o shoes (had a pair running shoes I cut the heels out and kept them by my bed, wore them around the house, got made fun of for wearing them ;)
berkenstoks
wore a boot at night to keep my foot flexed to keep the fascia stretched
etc.

The bottoms (specifically the balls) of my feet have been acting up for a while. They feel like they are on fire a lot of times. Last time I had this the pain was more in the heel, but I'm assuming it is PF acting up. I'm trying to proactively do some of the above items to keep it at bay. I don't want to go through what I went through at the end of last summer with it. Prevention is key here.

Nutrition:

Thu	Time	Item	Size	Prot	Carb	Fat	Cal
6/7/2012	7:15AM	Whey Shake	1 scoop	30	4	1	140
	7:30AM	Creatine	5g
8:15 Run (49 mins)
	9:30AM	Oatmeal	1/4cup	2.5	14	1.5	75
	10:45AM	Chicken	4oz	30	0	4	170
	2:45PM	Chicken	4oz	30	0	4	170
	2:45PM	Salad	20oz	11	30	0	160
	7:15PM	Chicken	4.5oz	35	0	4.5	185
	7:15PM	Salad	10oz	5	15	0	80
	7:15PM	Cottage Cheese	1/4 Cup	7	2.5	0.5	45
	10:30PM	Casein Shake	1 scoop	25	11	1.5	160
	10:30PM	Apple	1 med	0	25	0	95
	All Day	Almonds	1oz	6	6	15	165

	TOTALS:		Grams	181.5	108	32	1,445
			Calories	726	430	288	1,444
			Percent	50%	30%	20%	100%

Carbs were higher than wanted today for a low carb day (and therefore so were calories), but I really wanted an apple tonight. Protein was on the low end, but both in the ball park.

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A little about my journey...

Hi, my name is Kip. On July 24th, 2011 I made a decision to change my life. At the time I weighed 250 pounds, was sedentary, my blood pressure was 170/110 and I was already on a max dose of BP medication to control it. I was well on my way to turning 40 and having a heart attack. This blog is about what I’m currently doing to improve my health and my journey to get my life and health back under control to get to where I am 9 months after starting (Apr 2012) - which is 170 lean pounds, no blood pressure meds and a new outlook on life.

I decided to start this blog for 2 reasons. First, it's a record where I can look back to see what’s working and what isn’t so I can make improvements. Second, a lot of people have asked me what I've done to transform my body, so hopefully it can help someone else glean some helpful information they can incorporate into their lives to make positive impactful changes. So, here it is. Since I'm just starting this blog 9 months in, I'll post a few blogs to recap in more detail where I was and how I got here. Going forward I'll be posting workouts and training/diet/nutrition information I think others can benefit from. I didn’t re-invent the wheel, so I’ll be referencing materials I use along the way. Below there's a picture taken shortly after a body fat test in May 2013.