Todays workout was not groundbreaking but it did however bring me another step closer to meeting my goal!! I feel good and my knee seems to be ok so far. I am continuing to take the dreaded ice baths along with icing my knee twice a night. Hopefully all the effort will pay off!! I ran well today and again increased my intervals, so I am assuming that my knee is getting stronger and soon I will be back to my long runs. I made it through a few of Cathe's Cardio Drills with my knee with the exception of the jacks in one of the drills. The plyo jacks were fine,but for some reason the standard "jumping" jacks were giving me problems with my knee so I just kept doing the plyo jacks (a jack with a plyo squat).
60 mins cardio - 30 mins of Cathe Warm up and various cardio drills from her Drill Max DVD and walking warm up at 4.0 mph along with a 30 min non stop run with intervals of 7.0 mph and 8.5 mph with recovery at 5.5 mph - 6.2 mph.
Total time - 60.22 mins
Calories burned - 631
AHR - 152/79% MHR - 192/100%
Totals for the week - 2 days- W,TH
Time - 169.22
Calories burned - 1,759
Daily Intake - 11/6
Calories Consumed - 1,702
Protein - 29%
Fat - 13%
Carbs - 58%
Meal 1 - 1 egg yolk, 3 egg whites scrambled. 1/2 oat mixture, 1/2 low fat yogurt and 1/2 apple with 1 tbsp. of ground flax seeds. 2 cups of black tea.
Meal 2 - 1 cup of homemade Plov (brown rice, zucchini, carrots, onions, bell pepper, mushrooms and chicken breast grilled with garlic, olive oil and plov seasoning) and water.
Meal 3 - 1 scoop of protein powder with water and 1/2 cup of frozen strawberries
Meal 4 - 2 cups of homemade pinto beans with chipotle peppers in an adobo sauce and 2 pieces of homemade cornbread (using Arrowhead Mills Organic whole grain corn meal, egg whites and 1 tbsp. of olive oil).
Meal 5 - 1/2 cup of oats mixture, 1/2 apple and 1/2 cup of low fat yogurt.
Meal 6 - 1 scoop of protein powder with water and 1/2 cup of frozen strawberries.