Tuesday, November 18, 2008

Morning walk with core work...

After yesterdays walk I am so happy to report that my knee is doing well. The swelling has gone down and my mobility is better than ever! I kept the walk short this morning to ensure that I did not over do it. It has only been 2 days of walking now but I am super excited about the possibility of getting back to running maybe in a few weeks.  I am not going to push it though, a friend wrote me and put it best, what is 2 or 3 months off from running in the long run! I need to pace myself to ensure that I am start back strong! 

It looks as though our stay here in Siberia is going to be extended until the end of January, possibly February.  I am going to try and make the most of this time in order to get myself ready for my races coming up back home. I am going to have to start the year off slower than I wanted to but I need to work on crossing the finish line strong and not injured, then working on speed can follow! This is a journey that does not end after one race, it is one I want to continue for life! 

Hope everyone's day is wonderful!! Keep pressing on!! 

Morning walk on treadmill followed by core work - 
High speed on treadmill- 4.4 mph walk - 35 mins 
P90X Ab Ripper X 
Cathe Butts and Guts Ab work - part with 11 lb DB
Additional Core work - 
Planks to T-planks, 
Diagonal and horizontal body chops with resistance bands
Standing fire-hydrants with oblique crunch
Windmills, side to side twist and standing cross oblique crunches holding 10 kg plate (22 lbs) 
Balance ball work - prone jackknifes, roll outs and V glut squeezes. 

Total time - 73 mins 
Calories burned - 503
AHR - 122/64%  MHR - 161/84%

Daily goals - 
Drink at least 20 oz of water before breakfast - done 
Take all supplements and vitamins - done 
Drink at least 128 0z of water throughout the day - done 
Knee stretches and ice knee at least 4 times a day - done 
Stay within caloric range for the day - done 

Daily Intake - 
Calories consumed -  1,401
Protein - 29%
Fat - 27%
Carbs -  44%

Meal 1 - 20 oz of water before breakfast. 1/2 cup of muesli, 1/2 cup of yogurt with 1 tbsp. of ground flaxseeds and 1/2 apple. 1 cup of black tea with milk. 

Meal 2 - 1/2 cup of oats, 3 egg whites, 1/2 scoop of protein powder mixed into a protein pancake topped with 1 tbsp of maple syrup and 3 tbsp. of yogurt. 20 oz water. 

Meal 3 - 1/2 cup of homemade ground chicken chili, 1 sweet potato. 40 oz of water. 

Meal 4 - 1 egg, 4 egg whites scrambled with 1/2 cup of grilled veggies and 3.5 oz of ground chicken. 40 oz of water.  1 serving of  homemade pumpkin custard (egg whites, pumpkin and honey.)

Meal 5 - 3 cups of decaf black tea with lemon. 2.5 cups of popcorn.


3 comments:

Sandrelle said...

Jen, thanks for stopping by my blog! Are you currently on MFD? Well thank your for the compliments and comments. YOU are stunningly beautiful and WOW you look great and SO much younger. :) I also do and LOVE P90x workouts because they kick my butt. And you are strong! Look at those weights you are lifting!! I had to cut back a bit on my weights due to a back injury, but I'm getting back up there. LOVE feeling strong. I added you to my fav blogs and I will follow your progress. Keep it up! Congrats to you for all your hard work and dedication.

lynnde said...

Glad to hear that your knee is feeling better, and you will be able to run soon. I am loving running...it's such a natural high!
Yes, you are one strong woman, keep pressing on!

Evelyne said...

Yup, we're in this for the long haul, right? There's no need to push too hard and end up even worse off. Yeah, for me, that's a hard one to live by. I'm always pushing it hard and feel like a failure if I didn't give it my all! Gotta get over that!