This evening, I went to an osteopathic physician in Mt. Carmel, IL to have him take a look at my back. As it turns out and is usually the case with me it seems, nothing is as simple as expected. My back is very tight, my hips are out of whack, and I have muscle imbalances in my legs, adductors in particular. I do feel somewhat better now, but am supposed to go get fitted for shoe inserts (cool) or orthotics (ugh) and running shoes and also go get a series of x-rays on my back and hips to see what's going on. I also have a sheet with more strengthening exercises for my ankles, some hip stretches, and instructions to strengthen my adductors. I was there with the doc for about an hour and a half. Apparently, I'm (ok, my biomechanics are) a bit of a challenge and are thus interesting. Hmmm. I just want to not hurt anymore.
Workout
July 317:15 a.m.
Warm up: .45 mile walk.
Run 34:53, walk 3:30, [run 3, walk 1] x7 , run 4:37.
Distance: 5.98 miles.
Duration: 1:11:15
Pace: 11:54
HR: ave 157, max 177.
Cool down: .45 mile walk.
@start: 73, 92%, cloudy, calm.
@end: 74, 91%, mostly cloudy, NW@3.
For this run, I wanted to cover about 5k without stopping but also without red-lining and then do some run/walk. After the 5k, I wanted my heart rate to recover to below 125 (halfway between my resting and max HR) before running again. It was pretty hot and sticky. Outside of the very top of my head, there wasn't a spot on me at the end that wasn't dripping.
Happily enough, my ankle feels pretty good. I ran with the support again (as I've done all week). I think for the race I'll leave it at home, though. It's a little uncomfortable, and the race course is smooth. The forecast, though, for Saturday is pretty sucky at 8am: sunny, 76°F/79°F, 79%, NE@3.
I checked water loss again today. Starting weight was 149.4. I drank 14 oz of water before heading out and 8 oz during the run for 1.375 pounds. So, 149.4 + 1.375 = 150.775 - 148.2 = 2.575 pounds [41.2 oz] of water lost during the workout.
Food
Today, I'm listing some of the nutritional information for the food I usually eat.
Breakfast@8:45 a.m.: fruits salad - blueberries, banana, red grapes, clementine; 1/2 oz almonds.
CALS FAT SOD CARB FIB PRO CALC114g Blueberries 65 0.4 1.0 17 3.0 0.8 7
94g Banana 84 0.3 0.9 22 2.0 1.0 5
62g Clementines 29 0.1 0.6 8 1.0 0.5 19
110g Grapes 76 0.2 2.0 20 1.0 0.8 11
14g Almonds 81 7.0 0.1 3 2.0 3.0 36
TOTAL: 335 8g 5mg 68g 9g 6g 76mg
62g Clementines 29 0.1 0.6 8 1.0 0.5 19
110g Grapes 76 0.2 2.0 20 1.0 0.8 11
14g Almonds 81 7.0 0.1 3 2.0 3.0 36
TOTAL: 335 8g 5mg 68g 9g 6g 76mg
Morning Snack@10:30: Vault Zero
CALS FAT SOD CARB FIB PRO CALC
1 can Vault Zero 6 0.0 44.0 0.3 0.0 0.0 0
1 can Vault Zero 6 0.0 44.0 0.3 0.0 0.0 0
TOTAL: 0 0g 44mg 0.3g 0g 0g 0mg
Lunch@12:45 p.m.: big salad - baby spinach, mixed baby greens, kiwi, tomatoes, cauliflower, mushrooms, carrots, celery, bell pepper (green, red, yellow, orange), onion, ground flaxseed, feta, sunflower seeds, balsamic vinegar. It usually takes me a good 35-45 minutes to eat this salad, particularly when I take the time to carefully chew each bite. I don't chew it to liquid, but I do make sure everything in the bite has been chomped before swallowing it.
CALS FAT SOD CARB FIB PRO CALC
85g Baby Greens 14 0.0 67.0 4 2.0 0.9 57
90g Spinach 21 0.4 71.0 3 2.0 3.0 89
64g Kiwi 39 0.3 2.0 9 2.0 0.7 22
90g Spinach 21 0.4 71.0 3 2.0 3.0 89
64g Kiwi 39 0.3 2.0 9 2.0 0.7 22
90g Tomato 16 0.2 5.0 4 1.0 0.8 9
70g Cauliflower 18 0.1 21.0 4 2.0 1.0 15
60g Mushrooms 13 0.2 3.0 2 0.6 2.0 2
32g Carrots 13 0.1 22.0 3 0.9 0.3 11
34g Celery 5 0.1 27.0 1 0.5 0.2 14
28g Green Bell Ppr 6 0.0 0.8 1 0.5 0.2 3
28g Yellow Bell Ppr 7 0.1 0.6 2 0.6 0.3 2
56g Red&Orange BP 15 0.1 1.0 4 0.5 0.6 6
28g Onions 12 0.0 0.8 3 0.4 0.3 6
Afternoon Snack@5:00: edamame.
CALS FAT SOD CARB FIB PRO CALC
58g Edamame 85 4.0 9 6 2.0 8.0 114
TOTAL: 85 4g 9mg 6g 2g 8g 114mg
70g Cauliflower 18 0.1 21.0 4 2.0 1.0 15
60g Mushrooms 13 0.2 3.0 2 0.6 2.0 2
32g Carrots 13 0.1 22.0 3 0.9 0.3 11
34g Celery 5 0.1 27.0 1 0.5 0.2 14
28g Green Bell Ppr 6 0.0 0.8 1 0.5 0.2 3
28g Yellow Bell Ppr 7 0.1 0.6 2 0.6 0.3 2
56g Red&Orange BP 15 0.1 1.0 4 0.5 0.6 6
28g Onions 12 0.0 0.8 3 0.4 0.3 6
10g Flaxseeds 53 4.0 3.0 3 3.0 2.0 26
1T Balsamic Vngr 15 0.0 0.0 3 0.0 0.0 60
1T Balsamic Vngr 15 0.0 0.0 3 0.0 0.0 60
11g Feta 29 2.0 123.0 0.4 0.0 2.0 54
14g Sunflower Sds 80 7.0 0.4 3 2.0 3.0 16
14g Sunflower Sds 80 7.0 0.4 3 2.0 3.0 16
294g Cantaloupe 100 0.6 47.0 24 3.0 3.0 27
TOTAL: 456 16g 394mg 72g 20g 19g 418mg
Afternoon Snack@5:00: edamame.
CALS FAT SOD CARB FIB PRO CALC
58g Edamame 85 4.0 9 6 2.0 8.0 114
TOTAL: 85 4g 9mg 6g 2g 8g 114mg
Supper@5:30: black beans, steamed collard greens, apple.
CALS FAT SOD CARB FIB PRO CALC
129g Black Beans 110 1.0 370 19 7.0 7.0 60
174g Collard Grns 54 0.0 33 11 7.0 4.0 218
250g Apple 125 0.4 2 33 6.0 0.6 14
TOTAL: 289 1g 405mg 63g 19g 12g 292mg
Evening Snack@9:05: black beans.
CALS FAT SOD CARB FIB PRO CALC
129g Black Beans 110 1.0 370 19 7.0 7.0 60
TOTAL: 110 1g 370mg 19g 7g 7g 60mg
CALORIES FAT SODIUM CARB FIB PRO CALC
DAY TOTAL: 1281 30g 1227mg 229g 57g 52g 960mg
For the skeptics who tell me I'm going to get osteoporosis because I don't eat much dairy, you're wrong. Beans and greens!
Morning Stats
weight: 149.4, post-run 148.2bf: 29%
bp: 105/64
pulse: 50
bg: n/a
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