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.