50/50 morning mush
My legs hurt a bit from yesterday. Good pain.
Bike to Boulder: 1:27:44, 13.9 mph, 20.36 miles, 145 HR
1/2 Clif bar before swim
1 hour BAM swim, Amy
1/2 Clif bar after swim, banana
Bike home: 1:34:45, 11 mph, 17.47 miles, 139 HR. Windy.
Clif mango / orange electrolyte
2 tablespoons each of hemp seed, hemp protein, yogurt
small dish of cooked turkey, spinach, red yam
1 pear
2 cups of pea soup with feta cheese
Water:
2 x 20 oz bottle on the bike
Wednesday, April 29, 2009
Tuesday, April 28, 2009
50/50 morning mush
banana before run
Clif Shot after workout Mango/Orange magic electrolyte potion
cup of yogurt, tablespoon of hemp nuts, tablespoon of hemp protein, tablespoon of sunflower seeds after the run
whole wheat, red pepper, butter, horseradish, chicken breast sandwich
3 bowls of chicken soup with chicken breast and beans over the course of about 5 hours in the evening
Water: 3/4 + gallon
Run:
running out: 24:21, 9'49", 2.481, 162
coming back: 29:01, 12'11", 2.381, 164
Couldn't keep the heart under 155 on the way back. Had to stop several times just to let it drop. Was in 180 range quite a few times. Several reasons I can think of:
1) yeah, I am out of shape
2) I did run on the toes all the way so that may have something to do with the high HR
3) I don't think I was dehydrated but perhaps I should start to carry water with me again. Blood was probably like molasses by the time I was coming back.
4) My red cell count is low (47%)
5) I ran way too fast on the way out. I am not supposed to do 9'49" at 162. Not this time. In about 2 months I should run this speed at 150 or so.
Had about 7 small meals today, not too bad. It's 7:54 pm, I feel quite full.
Week summary (since last Wednesday morning):
swim: 3 workouts
bike: 77.2 miles in 4 sessions
run: 4.86 miles
Damage:
none, although my legs still burn right now (8:09 pm)
Other than the swim, my mileage is pretty far from iron distance :)
banana before run
Clif Shot after workout Mango/Orange magic electrolyte potion
cup of yogurt, tablespoon of hemp nuts, tablespoon of hemp protein, tablespoon of sunflower seeds after the run
whole wheat, red pepper, butter, horseradish, chicken breast sandwich
3 bowls of chicken soup with chicken breast and beans over the course of about 5 hours in the evening
Water: 3/4 + gallon
Run:
running out: 24:21, 9'49", 2.481, 162
coming back: 29:01, 12'11", 2.381, 164
Couldn't keep the heart under 155 on the way back. Had to stop several times just to let it drop. Was in 180 range quite a few times. Several reasons I can think of:
1) yeah, I am out of shape
2) I did run on the toes all the way so that may have something to do with the high HR
3) I don't think I was dehydrated but perhaps I should start to carry water with me again. Blood was probably like molasses by the time I was coming back.
4) My red cell count is low (47%)
5) I ran way too fast on the way out. I am not supposed to do 9'49" at 162. Not this time. In about 2 months I should run this speed at 150 or so.
Had about 7 small meals today, not too bad. It's 7:54 pm, I feel quite full.
Week summary (since last Wednesday morning):
swim: 3 workouts
bike: 77.2 miles in 4 sessions
run: 4.86 miles
Damage:
none, although my legs still burn right now (8:09 pm)
Other than the swim, my mileage is pretty far from iron distance :)
Monday, April 27, 2009
50/50 morning mush. 1/2 cup oat bran, 1/2 cup wheat bran, cinnamon, blueberries
cup red yam soup, 1/2 cup of spinach, cup of mashed yams, 1/2 cup of cooked turkey
chocolate chip cookie after the blood draw
slice of whole wheat bread, butter, horseradish spread, 2 slices of turkey breast
more spinach, turkey and mashed yams.
cup of yogurt
handful of almonds during the day
Workout:
1 hour BAM workout with Allyson
Other:
stopped at Bonfils. It's been a really long time since I gave blood. Still good for the baby blood.
Hematocrit: 47% - used to be up to 49%
Blood pressure: 96/72, hmmm, interesting, the systolic is way lower than I am used to but it doesn't seem to bother me. Would it be because it got measured about 1.5 hours after an intense workout?
Resting: 68 - way too high, should be under 60
Naked weight at EB Rec Center scale after the workout: 199 - nice
cup red yam soup, 1/2 cup of spinach, cup of mashed yams, 1/2 cup of cooked turkey
chocolate chip cookie after the blood draw
slice of whole wheat bread, butter, horseradish spread, 2 slices of turkey breast
more spinach, turkey and mashed yams.
cup of yogurt
handful of almonds during the day
Workout:
1 hour BAM workout with Allyson
Other:
stopped at Bonfils. It's been a really long time since I gave blood. Still good for the baby blood.
Hematocrit: 47% - used to be up to 49%
Blood pressure: 96/72, hmmm, interesting, the systolic is way lower than I am used to but it doesn't seem to bother me. Would it be because it got measured about 1.5 hours after an intense workout?
Resting: 68 - way too high, should be under 60
Naked weight at EB Rec Center scale after the workout: 199 - nice
Sunday, April 26, 2009
Sunday is the day off. Eat whatever you want.
Slice of turkey, 2 eggs, 2 toasts, cheese
Yam soup, toast with horseradish and sliced turkey
3 Dr. Oetker vanilla puddings (1.5 cups total) with touch of cocoa. Pig. Well, it's fat free but a load of sugar.
1/2 healthy pizza. Well, it's the Pappa Murphy's chicken spinach tortilla thin crust. About as healthy as pizza can get
About handful of almonds throughout the day
No exercise.
3/4 gallon of water
Slice of turkey, 2 eggs, 2 toasts, cheese
Yam soup, toast with horseradish and sliced turkey
3 Dr. Oetker vanilla puddings (1.5 cups total) with touch of cocoa. Pig. Well, it's fat free but a load of sugar.
1/2 healthy pizza. Well, it's the Pappa Murphy's chicken spinach tortilla thin crust. About as healthy as pizza can get
About handful of almonds throughout the day
No exercise.
3/4 gallon of water
Saturday, April 25, 2009
I am breaking off of categorizing meals as breakfast, lunch or whatever. The idea is I need to eat 6+ times per day.
Convince the body it will be fed at regular intervals. Starving it is really bad, it reacts by preserving energy and stores body fat. A simple, small meal every 2 - 3 hours keeps the digestive system busy, continuous metabolism is better than taking a bomb 2 or 3 times per day.
Did some more reading on oat and wheat brans just to refresh my memory. I know first hand the benefits they offer, just needed a reminder.
1 cup is about 60g of wheat or 115g of oat bran.
So I need about a cup of oat bran per day to accelerate the cholesterol removal. 1/2 cup is probably a reasonable maintenance dose.
Wheat bran is like a toilet brush, probably has about as much nutritional value and tastes like it too. Worse, it's like chewing on a sponge. But it's a readily available source of good insoluble fiber so it's getting back on my table.
Other thoughts:
Easy on the oils and fats in the mornings and evening.
Have nothing to back this up with, however, I think starting the food processing machinery with oat bran in the morning is better than hitting it with a stick of butter. I like fats and I am aware I need a load of them for my kind of training. For energy as well as cell repair. But I think I'll consume most of my fats during the day when the furnace is burning full blast and let it calm down with perhaps more mush in the evening.
Body reminds me of an engine. It gunks up when revved cold.
Good fats, of course, almonds, hemp seed, olive oil, coconut (the medical and other literature tells us bad things about coconut oil, I have my own stubborn opinion about it. Look up medium chain fatty acids). Other nuts include pepitas (pumpkin seeds) and sunflower seeds. Raw, no salt, no crud. I also bake my breads with them.
1) Morning mush, 1/2 cup (before cooking) oat bran, cinnamon, blueberries
2) 1 pear
3) 2 cups of garlic egg drop soup, whole wheat toast. Water, 4 cloves, 1 egg, salt, pepper, cayenne, parsley. Yum.
4) Handful of almonds - finished the tamari almonds, we're going raw from now on
5) About 1/2 cup of fat turkey meat - cooked a couple of turkey thighs in the pressure cooker, the skin and cartilages just turn into jelly - lip smacking muscle and cartilage recovery stuff, protein, collagen.
6) Soup and sandwich - cup of turkey broth and red yam soup, slice of whole wheat bread, 2 slices of turkey breast, made a spicy spread of horseradish with olive oil and garlic instead of mayo
7) Cooked turkey, serving of mashed yams, serving or spinach
Last meal @ 7:30 pm
Water:
1 gallon + soups. Not too bad.
Thoughts for the day:
I think I ate a bit too much. Oops. The frequency is good, but I just felt quite full after the afternoon soup and sandwich.
Convince the body it will be fed at regular intervals. Starving it is really bad, it reacts by preserving energy and stores body fat. A simple, small meal every 2 - 3 hours keeps the digestive system busy, continuous metabolism is better than taking a bomb 2 or 3 times per day.
Did some more reading on oat and wheat brans just to refresh my memory. I know first hand the benefits they offer, just needed a reminder.
1 cup is about 60g of wheat or 115g of oat bran.
So I need about a cup of oat bran per day to accelerate the cholesterol removal. 1/2 cup is probably a reasonable maintenance dose.
Wheat bran is like a toilet brush, probably has about as much nutritional value and tastes like it too. Worse, it's like chewing on a sponge. But it's a readily available source of good insoluble fiber so it's getting back on my table.
Other thoughts:
Easy on the oils and fats in the mornings and evening.
Have nothing to back this up with, however, I think starting the food processing machinery with oat bran in the morning is better than hitting it with a stick of butter. I like fats and I am aware I need a load of them for my kind of training. For energy as well as cell repair. But I think I'll consume most of my fats during the day when the furnace is burning full blast and let it calm down with perhaps more mush in the evening.
Body reminds me of an engine. It gunks up when revved cold.
Good fats, of course, almonds, hemp seed, olive oil, coconut (the medical and other literature tells us bad things about coconut oil, I have my own stubborn opinion about it. Look up medium chain fatty acids). Other nuts include pepitas (pumpkin seeds) and sunflower seeds. Raw, no salt, no crud. I also bake my breads with them.
1) Morning mush, 1/2 cup (before cooking) oat bran, cinnamon, blueberries
2) 1 pear
3) 2 cups of garlic egg drop soup, whole wheat toast. Water, 4 cloves, 1 egg, salt, pepper, cayenne, parsley. Yum.
4) Handful of almonds - finished the tamari almonds, we're going raw from now on
5) About 1/2 cup of fat turkey meat - cooked a couple of turkey thighs in the pressure cooker, the skin and cartilages just turn into jelly - lip smacking muscle and cartilage recovery stuff, protein, collagen.
6) Soup and sandwich - cup of turkey broth and red yam soup, slice of whole wheat bread, 2 slices of turkey breast, made a spicy spread of horseradish with olive oil and garlic instead of mayo
7) Cooked turkey, serving of mashed yams, serving or spinach
Last meal @ 7:30 pm
Water:
1 gallon + soups. Not too bad.
Thoughts for the day:
I think I ate a bit too much. Oops. The frequency is good, but I just felt quite full after the afternoon soup and sandwich.
Friday, April 24, 2009
Breakfast:
Morning mush, blueberries. Amazing how much mush one can make out of 2/3 of a cup of oat bran
Lunch:
Really none, stupid. Had an apple and a banana on the way home from Boulder at 2:30
After ride:
Whole wheat turkey sandwich. Yeah, with butter.
Dinner:
Cooked chicken thighs (no skin, no bone) in a pressure cooker with celery root, red yam, parsnip.
Snacks:
Tablespoon of chocolate chips. OK, we're out of chocolate chips now, no more
Water:
Over a gallon today.
Workout:
Bike to East Boulder Rec Center, 1:32:02, 13.2 mph, 20.39 miles, 144 beats
An hour swim workout with Jane
Bike home, 1:23:15, 13.0 mph, 18.05 miles, 144 bpm
I was ready to shift into the smallest ring up front at one time only to realize that my shifter is broken and it just won't do it. Ooops. I guess I have to ride it as an 18 speed :)
Thoughts:
Still need more water. Need to drink 2 bottles on the bike.
Need to take food with me on the bike.
Out of chocolate, don't buy anymore
Slipped in grocery store in my bike shoes. Compressed my right ankle in funny ways, kind of feel it.
So far no hurt or damaged body parts. Right patula feels bruised on top. Quite familiar with this one, it will either go away in a few days or not. Keep an eye on it.
Don't starve yourself.
Don't get hurt.
Plan is for Saturday, Sunday off, maybe, just maybe go for a short run. Next bike-swim-bike on Monday if the weather is good.
I do not deserve to get on Peddles until I am 180 lbs or less. She needs to have the fork tube cut and I need to be fitted to her. Should go to the Boulder Sports Medicine clinic to have it done. I should get tested again, it's been a few years. Probably sometime in the summer when I am in a better shape.
Morning mush, blueberries. Amazing how much mush one can make out of 2/3 of a cup of oat bran
Lunch:
Really none, stupid. Had an apple and a banana on the way home from Boulder at 2:30
After ride:
Whole wheat turkey sandwich. Yeah, with butter.
Dinner:
Cooked chicken thighs (no skin, no bone) in a pressure cooker with celery root, red yam, parsnip.
Snacks:
Tablespoon of chocolate chips. OK, we're out of chocolate chips now, no more
Water:
Over a gallon today.
Workout:
Bike to East Boulder Rec Center, 1:32:02, 13.2 mph, 20.39 miles, 144 beats
An hour swim workout with Jane
Bike home, 1:23:15, 13.0 mph, 18.05 miles, 144 bpm
I was ready to shift into the smallest ring up front at one time only to realize that my shifter is broken and it just won't do it. Ooops. I guess I have to ride it as an 18 speed :)
Thoughts:
Still need more water. Need to drink 2 bottles on the bike.
Need to take food with me on the bike.
Out of chocolate, don't buy anymore
Slipped in grocery store in my bike shoes. Compressed my right ankle in funny ways, kind of feel it.
So far no hurt or damaged body parts. Right patula feels bruised on top. Quite familiar with this one, it will either go away in a few days or not. Keep an eye on it.
Don't starve yourself.
Don't get hurt.
Plan is for Saturday, Sunday off, maybe, just maybe go for a short run. Next bike-swim-bike on Monday if the weather is good.
I do not deserve to get on Peddles until I am 180 lbs or less. She needs to have the fork tube cut and I need to be fitted to her. Should go to the Boulder Sports Medicine clinic to have it done. I should get tested again, it's been a few years. Probably sometime in the summer when I am in a better shape.
Thursday, April 23, 2009
Breakfast:
3/4 cup oat bran, blueberries
Lunch:
Senor Sol Mexican. Work lunch with Jody and Nancy. Got the healthiest thing on the menu, soft chicken tacos, beans and rice. Didn't overeat, did have some chips and salsa. Bad boy.
Afternoon:
Can of tuna, onion, garlic, slice of whole wheat bread
Dinner:
Fajitas meat, 1 spinach tortilla, 1/8 onion
Snacks:
Handful of almonds, tablespoon of chocolate chips
Water:
About 1/2 gallon
Workout:
None, day off
Thoughts for the day:
Went out on Pebbles (the big bike) to a biker gathering at State Patrol place in Golden, got to see some really good cops handling their Harleys. Cool. Should have taken water and food with me.
Woke up in the morning a little stiff but no pain from yesterday's bike ride. Good deal.
Need to consume more veggies, fruits and water.
Don't get hurt.
3/4 cup oat bran, blueberries
Lunch:
Senor Sol Mexican. Work lunch with Jody and Nancy. Got the healthiest thing on the menu, soft chicken tacos, beans and rice. Didn't overeat, did have some chips and salsa. Bad boy.
Afternoon:
Can of tuna, onion, garlic, slice of whole wheat bread
Dinner:
Fajitas meat, 1 spinach tortilla, 1/8 onion
Snacks:
Handful of almonds, tablespoon of chocolate chips
Water:
About 1/2 gallon
Workout:
None, day off
Thoughts for the day:
Went out on Pebbles (the big bike) to a biker gathering at State Patrol place in Golden, got to see some really good cops handling their Harleys. Cool. Should have taken water and food with me.
Woke up in the morning a little stiff but no pain from yesterday's bike ride. Good deal.
Need to consume more veggies, fruits and water.
Don't get hurt.
Wednesday, April 22, 2009
Breakfast:
3/4 cup of oat bran, blueberries, cinnamon. AKA the morning mush
Lunch:
stuffed chicken breast, handful of spinach, about a cup of sweet potato. Leftovers from last night.
Afternoon dessert:
Morning mush, 1/2 cup with 1/2 cup of blueberries
Dinner:
Fajitas beef, onion, 1 spinach tortilla
After dinner dessert:
Cup of yogurt, blueberries, almonds
Snacks:
Almonds, about a handful over the course of the day
Workout stuff:
Clif Shot Green Apple (has caffeine, yum), Clif Shot Orange Mango after workout electrolyte. Pretty much all organic.
Other:
About 3/4 gallon water, hawthorn berries to keep my ticker in shape.
Activities:
Bike (Puddles) to East Boulder Rec Center for BAM workout: 1:24:58, 14.3 mph, 20.3 miles, 148 bpm
BAM 1 hour swim workout, Amy, somewhere around 2000 yards
Bike home: 1:30:50, 12.1 mph, 18.32 miles, 153 bpm
Thoughts:
Came of the bike grinning like a little kid. It's been a while. Of course I am slow and sluggish but that's OK. Stopped at bike shop to weigh Puddles: 25 3/4 lbs.
Yes, I named my bikes.
Puddles is my workhorse. The clydesdale. 25 3/4 lbs aluminum Specialized Allez, 9 speed Shimano (52-42-33, 12-25 in the back), worn out bearings, puncture resistant tires (about a pound each). However, I did IM Brazil on her in 2006 and we did just fine.
Peddles is the red hot, exotic, sexy dark mistress. Rare breed, begging for speed, the Ferrari. 16 lbs carbon Kestrel Airfoil, 10 speed Campy (53-39 front, 11-23 titanium in the back, HED aero, Nimble 3 spoke carbon tubulars. My weapon of choice in New Zealand and France. This is Peddles version #2 since the old Peddles (version #1) got a frame crack right before France.
The thing is, now I have to earn the right to get back on the race bike so I am riding Puddles. There were a few times I thought of going for the 33 tooth ring but managed to stay in 42.
Puddles doesn't get me to Boulder in under an hour as Peddles would. Which is annoying but I get a better workout on heavy bike and I don't have to worry about someone stealing her or parts off of her. That was just so ruthless, she's is an awesome bike.
Need to get back to a gallon per day watering schedule.
Naked weight at EB Rec Center after workout: 203.5 lbs
Imminent goals:
1) Don't get hurt
2) Drop weight
3/4 cup of oat bran, blueberries, cinnamon. AKA the morning mush
Lunch:
stuffed chicken breast, handful of spinach, about a cup of sweet potato. Leftovers from last night.
Afternoon dessert:
Morning mush, 1/2 cup with 1/2 cup of blueberries
Dinner:
Fajitas beef, onion, 1 spinach tortilla
After dinner dessert:
Cup of yogurt, blueberries, almonds
Snacks:
Almonds, about a handful over the course of the day
Workout stuff:
Clif Shot Green Apple (has caffeine, yum), Clif Shot Orange Mango after workout electrolyte. Pretty much all organic.
Other:
About 3/4 gallon water, hawthorn berries to keep my ticker in shape.
Activities:
Bike (Puddles) to East Boulder Rec Center for BAM workout: 1:24:58, 14.3 mph, 20.3 miles, 148 bpm
BAM 1 hour swim workout, Amy, somewhere around 2000 yards
Bike home: 1:30:50, 12.1 mph, 18.32 miles, 153 bpm
Thoughts:
Came of the bike grinning like a little kid. It's been a while. Of course I am slow and sluggish but that's OK. Stopped at bike shop to weigh Puddles: 25 3/4 lbs.
Yes, I named my bikes.
Puddles is my workhorse. The clydesdale. 25 3/4 lbs aluminum Specialized Allez, 9 speed Shimano (52-42-33, 12-25 in the back), worn out bearings, puncture resistant tires (about a pound each). However, I did IM Brazil on her in 2006 and we did just fine.
Peddles is the red hot, exotic, sexy dark mistress. Rare breed, begging for speed, the Ferrari. 16 lbs carbon Kestrel Airfoil, 10 speed Campy (53-39 front, 11-23 titanium in the back, HED aero, Nimble 3 spoke carbon tubulars. My weapon of choice in New Zealand and France. This is Peddles version #2 since the old Peddles (version #1) got a frame crack right before France.
The thing is, now I have to earn the right to get back on the race bike so I am riding Puddles. There were a few times I thought of going for the 33 tooth ring but managed to stay in 42.
Puddles doesn't get me to Boulder in under an hour as Peddles would. Which is annoying but I get a better workout on heavy bike and I don't have to worry about someone stealing her or parts off of her. That was just so ruthless, she's is an awesome bike.
Need to get back to a gallon per day watering schedule.
Naked weight at EB Rec Center after workout: 203.5 lbs
Imminent goals:
1) Don't get hurt
2) Drop weight
Back to the drawing board
April 22, 2009
I have been here before. Feeling fat and sluggish. How did I let this happen? A year ago I was in awesome shape, training for up to 20+ hours per week for IM France in Nice. Well, I finished the race and basically totally stopped moving. Throw in spending time with my relatives and friends in Czech Republic (drinking, smoking, causing disturbances). Not that I blame them, the responsibility is all mine. To top it off, I actually got a job as an independent contractor, which, surprise, surprise came with a bit of stress since I am an engineer and quite clueless about running a business.
So I am back at the drawing board. I went to get a physical last Friday and while I didn't expect any good news, it was worse than that.
Cholesterol 286, LDL 198, HDL 63, current weight 202 lbs
Not a pretty picture. My doctor insisted on putting me on a pill which I politely (this is a second time in my life) refused. I really needed a good kick in the ass and I guess this was my wakeup call. So I am back to the drawing board and have no other choice but to follow my recipe from 4 years ago.
I chose to stay away from the pharmaceutical sludge and grunt through it on my own. My doctor (she is a DO, an MD would probably get rid of me on the spot) reluctantly threw her hands up in the air, suggested that I at least take an OTC lowering stuff (which I also refuse to do but didn't tell her yet) and congratulated me on not keeling over during my bike ride on my first day of 'new me'.
I know what to do so here we go, starting the food and workout blog again.
To up the ante, I signed up for Ironman West Australia on December 9th 2009. So I have money riding on this. Which is much more important than my well-being ;)
I have been here before. Feeling fat and sluggish. How did I let this happen? A year ago I was in awesome shape, training for up to 20+ hours per week for IM France in Nice. Well, I finished the race and basically totally stopped moving. Throw in spending time with my relatives and friends in Czech Republic (drinking, smoking, causing disturbances). Not that I blame them, the responsibility is all mine. To top it off, I actually got a job as an independent contractor, which, surprise, surprise came with a bit of stress since I am an engineer and quite clueless about running a business.
So I am back at the drawing board. I went to get a physical last Friday and while I didn't expect any good news, it was worse than that.
Cholesterol 286, LDL 198, HDL 63, current weight 202 lbs
Not a pretty picture. My doctor insisted on putting me on a pill which I politely (this is a second time in my life) refused. I really needed a good kick in the ass and I guess this was my wakeup call. So I am back to the drawing board and have no other choice but to follow my recipe from 4 years ago.
I chose to stay away from the pharmaceutical sludge and grunt through it on my own. My doctor (she is a DO, an MD would probably get rid of me on the spot) reluctantly threw her hands up in the air, suggested that I at least take an OTC lowering stuff (which I also refuse to do but didn't tell her yet) and congratulated me on not keeling over during my bike ride on my first day of 'new me'.
I know what to do so here we go, starting the food and workout blog again.
To up the ante, I signed up for Ironman West Australia on December 9th 2009. So I have money riding on this. Which is much more important than my well-being ;)
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