Great Run!

August 3oth
21 min Treadmill (Miles: 1.4)
26 min Elliptical (Miles: 3.05, Level: 2)
20 min Stairs (Speed: 52)

August 31st
30 min Strength Training
32 min Elliptical (Miles: 3.65, Level: 2)
My stomach was queasy during strength training so I took it easy and shortened my time. I was fine once I started doing cardio.

*Extra Physical Activity: Bowling

September 1st
40 min Treadmill (Miles: 3.25)
10 min Elliptical (Miles: 1, Level: 2)
10 min Stairs (Speed: 55)
11 min Treadmill (.85)
I had a great run today. It started out rough and I thought I would barely make it running for 5 minutes. I kept pushing minute after minute. I kept setting goals; run a mile, run for 15 minutes, run for 20 minutes, run two miles. I just kept pushing further and further. I reached the goal of running two miles straight, without stopping and then started my cool down. It felt good. I am so glad I am back to running. I still have to pay attention to my leg and make sure I am not pushing too hard though.

Dining Out!

When I know I am eating out I try and go to the restaurant's website's nutrition page first. If they do not have one I will most likely choose another restaurant that does. I have found that if I go without checking first I will consume more calories than I expect. I think I make healthy choices, but when I actually look it up, I have consumed about twice the calories and fat I had expected. Once I figure out what I will order, I plan the rest of my meals and snacks accordingly.

Today's Planned Nutrition

Workout

Granola Bar (pre-workout)
Banana (post-workout)

Breakfast

Frosted Mini Wheats (52 pieces)
Skim Milk (1 cup)

Snack

Rice Cake
Cinnamon Peanut Butter (2 tbsp)

Lunch

Turkey Tenderloin (4oz)
Steamfresh Broccoli (.5 cup)
Brown Rice (.25 cup)

Snack

Pear
Green Pepper
Hummus (2 tbsp)

Dinner (Panera Bread)

Strawberry Poppyseed Salad w/Chicken
Reduced Sugar, Fat Free Poppyseed Dressing

Calories: 1,343 Fiber: 25g
Fat: 32g (under) Sodium: 1,866mg
Carbs: 216g Calcium: 45% RDA
Protein: 75g Water: at least 80 oz

August 27

August 27th
40 min Treadmill (Miles: 3.15)
20 min Stairs

Yesterday's Nutrition

Workout

Granola Bar(pre-workout)
Yogurt (post-workout)

Breakfast

Frosted Mini Wheats (52 biscuits)
Skim Milk (1 cup)

Snack

Banana

Lunch

Whole Wheat Pasta (1 cup)
Extra Lean Ground Turkey (3oz)
Pasta Sauce (.25 cup)
Steamfresh Peas (.5 cup)
Apple

Snack

Grapes (1 cup)
Goldfish (about 1/3 cup)

Dinner

Kashi GoLean Cereal (1 cup)
Milk (.75 cup)
Jello Mousse
Whipped Cream Free (about .5 cup)

Calories: 1,627 Fiber: 34g
Fat: 24g (under) Sodium: 1,948mg
Carbs: 306g (over) Calcium: 106%RDA
Protein: 81g Water: 80 oz

August 26

My leg is doing well after my run yesterday. I am quite pleased. It still hurts a little to go down stairs, but not as much as it did.

August 26th
70 min Strength Training

Yesterday's Nutrition

Workout

Granola Bar (pre-workout)
Yogurt (post-workout)

Breakfast

Frosted Mini Wheats (52 bite size pieces)
Skim Milk (1 cup)

Lunch

Tuna (3 oz)
Light Mayo (1 tbsp)
Whole Wheat Tortilla
Canned Pineapple (1 cup)
Steamfresh Mix Vegetables (.5 cup)
Mini Ravioli (5)

Snack

Rice Cake
Cinnamon Peanut Butter (1.5 tbsp)
Green Pepper
Hummus (2 tbsp)
Trail Mix (.25 cup)

Dinner

Chicken Tenders (3.5 oz)
Carrots (.5 cup)
Strawberries (6)
String Cheese
Ice Cream (.5 cup)

Between the trail mix and the ice cream I went over on calories and carbohydrates today.

Calories: 1,842 (over) Fiber: 37g (over)
Fat: 55g Sodium: 2,073mg
Carbs: 252g (over) Calcium:123% RDA
Protein: 104g Water: 80 oz

Back to Running!

I ran this morning!!! WooHoo!!! I was not planning on it, but I got on the treadmill and my knee and tendon was feeling pretty good. I could not keep myself from running. I took it somewhat slow. I ran for five minutes and walked for three for twenty minutes plus warm-up and cool down. I was feeling quite good. I was a little worried about how it would feel after I was done and throughout the afternoon. It only hurts if I twist it a certain way, but it is feel much better. I have hopes that I will run on Friday. I think I am going to put the half marathon in November on hold for now and focus on the Susan G. Koman 5k on October 30. I believe I can prepare for that as long as my knee holds out.

August 25th
31 min Stairs (Avg. Speed: 54)
30 min Treadmill (Miles: 2.3)

Yesterday's Nutrition

Workout

Mini Pancakes 6 (pre-workout)
Yogurt (post-workout)

Breakfast

Frosted Mini Wheats (55 biscuits)
Skim Milk (1 cup)

Lunch

Pork Chops (3.5 oz)
Steamfresh Mix Vegetables (.5 cup)
Potatoes (100 g)
Peach

Snack

Banana
Pita Chips (1 oz)
Hummus (1 tbsp)

Dinner

Chicken Tenders (4 oz)
Carrots (.5 cup)
Grapes (.5 cup)
String Cheese

Bowling Snack

Protein Bar

Calories: 1,526 Fiber: 24g (under)
Fat: 38g Sodium: 2,120mg
Carbs: 208g Calcium: 123% RDA
Protein: 106g Water: 96 oz

Pre-Workout Snack

During my workouts I get really hungry. I decided to try to eat something that was a little bit heavier than a granola bar but not to heavy that it would be sitting in my stomach during my workout. I ate some mini pancakes. I thought this would be light enough that I would not get an upset stomach. I was wrong. My stomach was messed up all morning, even after my workout. So I will go back to eating a granola bar or banana and eat something right after my workout if I need to.

August 24th
60 min Strength Training
15 min Stairs

Yesterday's Nutrition

Workout

Granola Bar (pre-workout)
Banana (post-workout)

Breakfast

Oatmeal (.5 cup)
Flaxseed (1 tbsp)
Splenda Brown Sugar (1 tbsp)
Strawberries (4)

Snack

String Cheese

Lunch

Pork Chops (3.5 oz)
Steamfresh Peas (.5 cup)
Red Potatoes (.25 cup)
Apple


Snack

Grapes (1 cup)
Rice Cake
Cinnamon Peanut Butter (1 tbsp)

Dinner

Chicken Tenderloins (3 oz)
Steamfresh Corn (.5 cup)
Whole Wheat Pasta (1 cup)
Ground Turkey (3 oz)
Spaghetti Sauce (.25 cup)

Calories: 1,564 Fiber: 29
Fat: 45 Sodium: 1,415
Carbs: 237 Calcium: 43 (way under)
Protein: 97 Water: 80 oz

Last Week's Exercise

August 17th
60 min Strength Training
15 min Elliptical (Level: 2, Miles: 1.75)
15 min Stairs (Speed: 50)

August 18th
20 min Elliptical (Level: 2, Miles: 2.25)
20 min Treadmill (Miles: 1.25)
20 min Stairs (Speed 50)

August 19th
60 min Strength Training
15 min Stairs (Speed 55)

August 20th
20 min Elliptical (Level: 2, Miles: 2.3)
21 min Treadmill (Miles: 1.4)
20 min Stairs (Speed: 52)
5 min Treadmill (Cool Down, Miles: .25)

August 23rd
5 min Treadmill (Miles: .31)
30 min Stairs (Speed: 52)
20 min Elliptical (Level: 2, Miles: 2)
10 min Stairs (Speed: 55)
10 min Crunches, Push-ups, & Plank