I think this is the first time in my life that I’ve really combined exercise and nutrition. I saw the scale drop below 190 today!
I ran a sub 30 minute 5k on the treadmill (average 6.2 pace) and did a couple quick abs sets to finish up. I’m looking forward to running outside on sunday with the jack turtles.
Gym this morning, ran on the treadmill (reverse tapered from 11:00 to 7:50 minutes per mile for a 30:43 5k) and did 3x1ox30 dumbbell press, 3x10x25 lat raise, 3x10x90 crunch machine, and 100 sit ups. Felt a little off b/c wed is methotrexate day, I also think I was a little dehydrated. Myoplex lite shake (170cal) for breakfast and a steak salad planned for lunch.
I completed the 1/2 in 2:19:46. It felt great! I had been worried about my right foot and I’d stopped running almost two weeks before the race to let the foot rest. I was nervous starting feeling a little tingle in the foot as the race began. I started with a solid 11:30 and got a little faster each mile. I alternated H2O and Gatorade every two miles and I had a couple of shot blocks at mile 6. Post race left me craving a cheeseburger and a two hour shower.
It’s now Monday morning and a little chafing and the marathon shuffle were enough to keep me home from work. I’m going to rest up and have another cheeseburger!
went to the gym and did a quick weight set and 35 min on the bike
Low(er) Octane Buffalo Salad from Healthy Appetite
2 (8-ounce) boneless, skinless chicken breast halves
2 tablespoons cayenne pepper hot sauce (or other hot sauce), plus more to taste
2 teaspoons olive oil
2 hearts Romaine, cut into 1-inch strips (about 8 cups)
4 celery stalks, thinly sliced
2 carrots, coarsely grated
2 scallions, green part only, sliced
1/2 cup Blue Cheese Dressing, recipe follows
Preheat the broiler. Put the chicken between 2 sheets of waxed paper and pound with a mallet or hammer so the chicken is an even thickness of about 3/4-inch, then cut the chicken crosswise into 1/2-inch strips. In a large bowl, combine the hot sauce and the oil, add chicken and toss until the chicken is well coated. Arrange the chicken on a baking sheet and broil until it is cooked through, about 4 to 6 minutes, turning once.
In a large bowl combine the Romaine, celery, shredded carrots and scallions. Toss with the dressing. Divide the greens between 4 plates, top with the chicken. Serve with extra hot sauce.
Blue Cheese Dressing:
2 tablespoons mayonnaise
1/4 cup lowfat buttermilk
1/4 cup plain fat-free yogurt
1 tablespoon white vinegar
1/2 teaspoon sugar
1/3 cup crumbled blue cheese
Salt and freshly ground pepper
Fold a full sheet of paper towel into quarters and put it into a small bowl. Spoon the yogurt onto the paper towel and place in the refrigerator for 20 minutes to drain and thicken. In a medium bowl, whisk the buttermilk and thickened yogurt into the mayonnaise until smooth. Add the vinegar and sugar and continue to whisk until all the ingredients are well combined. Stir in the blue cheese and season, to taste, with salt and pepper.
Yield: 3/4 cup
Went to the gym this morning and did a quick weight routine and a 20 minute spin. Felt good, no complaints from the foot.
I hope the 1/2 goes well.
Chick Pea Tacos
2 cans chick peas drained and rinsed
Taco Seasoning packet (I only used ½ the recipe called for the whole thing)
1 large tomato diced
1 medium onion chopped
¼ olive oil
Mix all ingredients and spin a few times in a food processor (I used a hand blender)
Transfer to a pan and simmer to 10 minutes
I’ve had a little trouble with my right ankle. It’s been sore for two weeks, and I’ve been tapering for the half marathon next week. I ran 1 mile on the treadmill Wednesday, cardio felt amazing my legs could have gone another hour but I decided to stop and rest for the half.
Today I went to the gym, missing my usual runners fix. I used the ipump total body workout on my ipod. I liked the routine, most can be done with simple barbells and a bench. Good for mornings I cant get to the gym.
I completed the following:
7 min cardio warmup level 10 on rec bike
Leg Squat 3 sets 10 reps 20 lbs 3x10x25
Bench Press 3x10x25
prone row 3x10x25
reverse lunge 3x10x25
lat raise 3x10x10
reverse crunch 3×10
curl 3x10x25
french press 3x10x10
crunch 3×10
lying superman 3×10
i finished with level 10 hill climb spin for 45 minutes (330 cal)
Legs wanted more, I hope my ankle holds for the marathon!
Ran a 32 minute 5k on thursday. Right foot was mushy sore on monday so I decided a few days of rest was in order. Diet continues and I’m down to 195 for 15 total loss.
Great dinner last night:
Grilled Vegy sand.
roasted red pepper (broiled in toaster over)
Pan seared portabella caps w olive oil and light italian marinade
2 ounces bulgarian feta on upside down cap
salt and pepper to taste
Quick hearty tomato soup
1 tall can hunts homestyle spagetti sauce (only 100 calories per cup)
minced portabella stems
sauted onion
chopped baby carrots (steamed in microwave before adding to soup)
salt and pepper to taste
serve with a few big croutons
Back in Ohio, and a perfect morning to run. High 60’s with clouds. I felt fast going out and ended up walking a bit on the way home. Overall a good run.
Tuna Taco Salad
2 pouches tuna
1 diced red pepper
1 scallion sliced
2/3 cup salsa
2 tbs lime juice
1 tbs cumin
salt and fresh ground pepper
drizzle of olive oil
mix all ingredients in a large bowl and serve with chopped romaine and one serving of guiltless gourmet blue corn chips
We’re visiting Mary in Arizona. The air quality makes running outside a little rough so we visited the club at Mary’s apartment. I went 4 miles on the treadmill, I like the trail alot more.
Very Amazing Vegy Thanksgiving Sandwich
Starting from the base and working up
Crusty bread lightly toasted
Thin strip Japanese “kewpi” mayo
2 onions caramelized with olive oil, salt, and freshly ground pepper
Vegy burger pan fried in remnants of caramelized onions
¼ inch sliced of tomato
3/8 inch slice of canned gelled cranberry sauce
Bulgarian feta
Stack ingredients on a wire rack in prescribed order. Broil (about 10 inches from heat source) until bread browns on edges and feta shows the first sign of melting. Serve with a Riesling or Pinot Noir and enjoy!