Sun 8/12 - Cardio & Week Recap

Cardio:

• Ran 5 miles in 44:53 (9:50, 9:12, 9:02, 8:53, 7:49), c/d 10.  8:57 pace.  Best run in a while.  Started slow and easy and just gradually picked it up and pushed a bit last mile. Felt really good.  Left knee barely bothered me.

Nutrition:
About the same as yesterday with higher carbs in the evening.  That's OK for a weekend, but can't become a trend.  I'm just craving carbs and cereal!

Sun	Time	Item	Size	Prot	Carb	Fat	Cal
8/12/2012	8:30AM	BCAA	10g
	8:30AM	Ran 5 miles in 44:50, c/d 10 mins.
	2:15PM	Tuna (7oz can)	5.5oz	44	0	2	193
	2:15PM	Zuchini&Squash	9oz	2.7	8.1	0	45
	2:15PM	Smoked Salmon	2oz	13	0	2.5	70
	3PM	Banana	1 Xsmall	1	19	0	72
	4:30PM	Jerky (Walmart)	1oz	14	3	1	80
	4:30PM	Apple	1 med	0	25	0	95
	5PM	Cottage Cheese (FF)	1/2 Cup	11	8	0	80
	6:30PM	Egg Whites	5 Whites	18	1	0	85
	6:30PM	Whole Egg	1Egg	6	1	5	78
	6:30PM	Mushroom	2oz	2	2	0	12
	9PM	Cracklin Oat Bran	50grams	4	35	7	200
	9PM	Chobani Yogurt	6oz	18	7	0	100
	9PM	McD's Icecream Cone	1 cone	5	27	4	170
	9PM	Apple Jacks	28grams	1	25	0	100
	9PM	Apple Jacks	28grams	1	25	0	100
	9PM	Milk (FF)	1Cup	8	13	0	90
	9PM	Froyo	1serving	2	22	5	140
	All Day	Almonds	.5oz	3	3	8	83
		TOTALS:	Grams	154	223	34	1,792
			Calories	614.8	892	308	1,815
			Percent	34%	49%	17%	100%

Week Ending 8/12/12:
A really good week.  4 runs, 3 WO's, 3 doubles.  
Had 3 really good workouts even though I really started to lack energy by the Wednesday WO.  Five really tough full upper body WO's in a row took its energy toll.  Friday I switched from full upper body back to chest/tri's and had a really good chest WO with double drop sets.  Four runs was up from a few weeks of less running due to my knee and today (Sunday) I had a really good run.  One thing of note this week was that my diet really caught up with me.  I think a combination of cutting pretty hard and really tough workouts made me up my calories and carb intake.  It would have been a mistake to not eat just for the sake of keeping really low carb and trying to get leaner.  I think it would have made me crash harder mid to late week this week.  I felt I really needed the extra calories for energy, and that's the first time since I've been cutting I've really felt that way.  Gotta listen to the body.  
Now I'm back to my normal split (chest/tri's & back/shoulder/bi's) for a while.  I am going to give Myo-Reps some work this week though and will report back as to how that goes.
Ended the week at 169 pounds.