Friday, December 05, 2008

Another great run...

I did well today. I ran strong and my knee felt great. Hopefully I am on the home stretch to total recovery! Off to ice my knee....

Daily goals -
Complete scheduled workout - done.
Drink 20 oz of water before breakfast - done
Stay within my daily caloric range - done
Knee exercises/stretches - done
Drink at least 128 oz of water - done
Ice knee 3 times a day for 20 mins- done
Take all supplements and vitamins - done
Drink 4 bags of green/white tea a day - did not meet goal.

Workout 12/5 -
20 min slow run with intervals - highest - 7.5 mph
20 mins of intervals, walking and bike with hills.

Total time - 40.20 mins
Calories burned - 343
AHR- 136/71% MHR - 182/95%

Daily Intake -
Calories consumed - 1,636
Protein - 35%
Fat - 19%
Carbs - 47%

Meal 1 - 20 oz of water. 1/2 cup of millet and 1/2 cup of oatmeal/oatbran mixture cooked with 10 almonds, 1/2 cup of skim milk, a few raisins,1 tbsp of ground flaxseeds and 1/2 scoop of protein powder.

Meal 2 -5 oz of grilled chicken breast with 1 serving of brown rice veggie mixture ( brown rice grilled with mushrooms, garlic, onions, red bell pepper, zucchini, olive oil). 20 oz of water. 2 cups of black tea with skim milk.

Meal 3 - 8 oz of water with 1/2 cup of frozen blueberries with 1 scoop of protein powder. 40 oz of water

Meal 4 - 5 oz of grilled chicken breast with 1.5 servings of brown rice veggie mixture ( brown rice grilled with mushrooms, garlic, onions, red bell pepper, zucchini, olive oil). 40 oz of water.

Meal 5 - 1/2 cup of yogurt with 1/2 cup of frozen blueberries, 1/4 cup of oatmeal/oatbran mixture, . 2 cups of red ginger tea with lemon. 1 cup of popcorn. 20 oz of water.

6 comments:

Raechelle said...

Hi there! I found your site through a comment you left on Kelly O's site....and I was just looking through your before and after pics-wow, you have done a fabulous job...you must feel awesome! You look heaps younger too! Well done! Keep up the fab work girl!

Bren said...

Good Afternoon Jen- Curious to what protein powder you would recommend. With all the sinus issues I have I can't help but wonder if I could be doing something different in my diet.
God Bless - Thank you for sharing your love of life on the web.

With love and Support.
Bren

Kim said...

I am so completely amazed by your workout and eating plans. The last pounds that you want to lose must be melting off of you! I can't believe that you have much more weight left on you to lose at this point!!

Mara said...

I love your workouts! I also like your blog - tagged you for a meme, please stop my blog at http://24stepstogo.blogspot.com/, for the rules.

Mara
http://24stepstogo.blogspot.com/

CC said...

Hey Jen! So glad to hear that your knee is getting stronger and you are back at running! You'll be ready for those races before you know it!!

Rosso said...

Hi great blog there!

Please check out my blog as I address some interesting issues about diet and health. If you read it from the 1st post backwards it will make perfect sense.

There are some elements of your diet that are a bit iffy. Oh I'm new here on the blog scene, would be great if you signed up too!

Thanks
rosso