I'm Back

Ok...So that was predictable.  The trip to Chile totally threw off my training with Insanity and my momentum stalled.  I would like to point out that while I was in Chile and since my last post I have continued my diet and been really good about that. Also, i started running again. 

I decided that the most important thing for me to focus on if i want to continue to run is my running form.  I did a short run of about 1 mile from my house, I was in agony! As i was slowly limping back to my house I started thinking about running form and Cadence. I have done a fair amount of research into this since that day.  Up to that point all I knew was that a good running cadence should be about 180 steps per minute (SPM) so as a test on the way back I counted my steps in my usual stride. 145 SPM OUCH! This is what is essentially causing all of my injury problems! My legs, feet and hips are taking a pounding everytime I go for a run and doing that over 20 miles a week for an extended time has taken it's toll. As an experiment i started running again and this time focused on trying to get to 180 SPM - It was really, really awkward and uncomfortable and I felt like I was taking baby steps.

From that day on I  ran 2 very short runs 1.6 Miler and a 2 Miler.  I only focused on getting 180 SPM during the whole run.  I usually managed around 170 - 180 range but still a significant improvement from my previous 145. 

Yesterday I did a time trial and figured I would do 3.1 and see how it went. All in all it went really well.  My Avg. HR was 165 and my pace was 8:40 per mile.  I compared this to the last time I ran a 5K in early April after i had been running up to 6 - 8 miles at a time and my Avg. HR was again 165 but my pace was 9:45 per mile! I was way more efficient! My max HR for my 180 SPM run was 175 but my max for the April run was 187!  I can't wait to keep this up. As a side note, my legs were feeling pretty crappy during most of the run as my calves/achillies were in pain most of the time and my left foot went totally numb at about mile 1.75 (this is nothing new).  Even after that started I ran my last mile at 7:59 Pace! I can't wait to see what I am capable of. 

Injury update. After my successful time trial yesterday I strected really well afterward and I iced my achillies and lower calves. I'm not sure what did it but this morning I woke up and my calves and achillies feel fine. No pain at all.

I am going to start blogging again just to keep up on my diet so here is what i have so far today:

DIET

Breakfast:  1 Cup of French Vanilla Coffee and 1 packet of Oatmeal - Total calories: 200

Day 7 - Recovery (Off)

This is a built in off day - Every Sunday during the training you get a recovery day.  I hope this makes a big difference in how my legs feel since they were dead last night.

Leaving for Chile in 5 Hours...ugh.

Diet:

Breakfast: 9:00AM - 9:30AM - (I saw this in the movie "V is For Vendetta") 2x 1 Egg cooked in the center of a piece of wheat bread (410 Cal), Cup of French Vanilla Coffee (10 Cal).

Lunch: 1:00PM - 1:30PM - 2 Veggie Burgers (250 Calories), 1 Tbsp of Ketchup (10 Cal), 1 Tbsp of Salsa (15 Cal), Bottle of water (0 Cal) - Total Calories: 275

T-Minus 1 Hour to leave for the airport...more ugh!

Day 6 - Plyometric Cardio Circuit

I felt a little stiff this morning after the workout last night.  My only concern is that I am not doing enough calf stretching after the workout is done as he doesn't incorporate the wall stretch as part of the cool down so I can't forget to do it when I'm done.  The last 2 times I worked out hard I had a knot in my right calf and this morning my calf and achillies were aching again.

DIET:

Breakfast: 8:30AM - 9:00AM - 2 Eggs Scrambled (160 Cal), 3 Slices of Turkey (30 Cal), 1 Tbsp of Ketchup (10 Cal), Cup of French Vanilla coffee w/ 1% milk (10 Cal) -  Total Calories - 210

Lunch: 12:30PM - 1:00PM - 2 Veggie Burgers (250 Calories), 1 Tbsp of Ketchup (10 Cal), 1 Tbsp of Salsa (15 Cal), Bottle of water (0 Cal) - Total Calories: 275

Mid-Afternoon Snack:   2:30PM -2:45PM - 1/4 cup of Almonds (150 Cal), Whey Protein Shake (1 Scoop) w/ 4oz 1% milk & 4oz Water (215 Cal / 26G Protein) - Total Calories: 365

Dinner: 7:00PM - 7:30PM - 1 Salmon Sushi Roll (240 Cal / 15G), 1 Shashimi (665 Cal / 62.8G Protein!), Glass of Water (0 Cal) - Total Calories: 905

Post Workout: Whey Protein Shake (1 Scoop) w/ 4oz 1% milk & 4oz Water (215 Cal / 26G Protein)

Good diet today even though I was around the house today with lots of goodies.  Total calories today: 1,970.

Plyometric Cardio Circuit:

This is the 1st time I didn't think I would make it through the workout.  My legs were dead from the beginning and a little sore.  By the last interval I was dying! Somehow I managed to finish but I was pouring sweat the whole time.  I dare anyone to try this 1 set - After 30 minutes of training (Running or biking) do 1 minute straight of Jump-Up, get down into plank position, do 4 push-ups, run in plank position, jump hands back in and jump-up again.  By the end of the workout I could only do 4 or 5 sets in a minute where in the beginning I was doing at least 10 - 12. This is hardcore, my shoulders and arms just collapsed a few times where I could hardly keep up.  

Thankfully, tomorrow is a complete day off. Unfortunately I get to spend my recovery day flying and traveling over 18 hours with stop overs.  I leave my house at 3:00PM today and i don't get into Santiago, Chile until 9:10 AM Monday morning.  This is the worst part of the trip and then on Monday night I somehow have to find the energy to pop this DVD in again.  Wish me luck. 

See you from Chile. 

Day 5 - Pure Cardio

After the stretching last night my legs are feeling slightly better but still not fully recovered.  I really need to start a routine where I can do these workouts in the morning because I'm nervous about them all day and can't really relax until I'm done.  I think some of the anxiousness is coming from the unknown factor of what is to come.  I can't remember the last time my whole body ached for an entire week.

Diet


Daily Supplements (Breakfast & Lunch)  1x One a Day Men's Pro Edge Multivitamen, 2x 1000MG Fish Oil, 2x 1000MG Garlic & 2x 1000IU Vitamin D.

Breakfast: 8:00AM - 8:05AM - Whey Protein Shake (1 Scoop) w/ 4oz 1% milk & 4oz Water (215 Cal / 26G Protein), Small cup of French Vanilla Coffee w/ Skim Milk (10 Cal) - Total Calories: 225

Mid-Morning Snack: 10:45AM - 11:00AM - Nestle* Boost Complete Nutritional Drink  (240 Cal / 15G Protein) - Total Calories: 240

Lunch: 12:30PM - 1:30PM - 1 Medium Piece of Grilled Chicken (26 Cal / 4.02G Protein), 1 and 1/2 Cups Steamed Mixed Vegetables (150 Cal / 7G Protein), 1 Packet of Gulden's Spicy Brown Mustard (3 Cal) - Total Calories: 179

Mid-Afternoon Snack: 2:15PM - 2:30PM - Nestle* Boost Complete Nutritional Drink  (240 Cal / 15G Protein) - Total Calories: 240

Dinner: I was weak...Oh well.  3 Taco Bell Crunchy Tacos (510 Cal / 24G Protein), 1 Taco Bell Pintos and Cheese (180 Cal / 9G Protein), 1 Bottle of Water (0 Cal) - Total Calories - 690 Calories.

Although I ate fast food for dinner I feel like I kept it sensible and I had a really low calorie lunch so I'm not feeling so bad about this. Total calories for the Day = 1,574 (Still less than the last 2 days and I got mega protein into my diet today - BONUS!) Total Daily Protein: 126.02

I'm going to take the recovery drink so I'll add another 225 Calories to my total which makes it 1,799 Still very good.  The only reason I am going to go with the recovery drink is because of the following:

Pure Cardio:

HOLY F***!!! 1 of the hardest workouts of my life!! This ranks up with repeat 400's and repeat 800's in track from highschool.  I think most everyone reading this blog knows that pain and that is exactly what I am going to compare it to because there is nothing else like it!  I was going all out the entire time - NO REST!  This just goes from Suicides to jumps to push-ups and over and over and over with all sorts of moves and jumps you can't even imagine doing!! POWER JACKS SUCK!! My legs were on fire the whole time and my HR never dropped.  INTENSE!!  I can't wait to get someone to try this one with me! Or we can all just meet at at the track in 4 weeks and do some repeat 400's on 90 Seconds - c'mon we did it 15 years ago! Whew! PURE CARDIO NO JOKE!

Day 4 - Cardio Recovery

Glad today is recovery day. I need it. Got lots of Protein in my diet yesterday and I am hoping that will help with the soreness. 

DIET:

Daily Supplements (Breakfast & Lunch)  1x One a Day Men's Pro Edge Multivitamen, 2x 1000MG Fish Oil, 2x 1000MG Garlic & 2x 1000IU Vitamin D.

Early Morning: 7:00AM - 7:05AM - Whey Protein Shake (1 Scoop) w/ 4oz 1% milk & 4oz Water (215 Cal / 26G Protein)

Breakfast: 8:00AM - 8:30AM - 1 Egg Scrambled (101 Cal / 6.76G Protein), 2 Slices of Bacon (208 Cal / 5.26G Protein), 1 Cup of cut-up watermelon (46 Cal / .9G Protein), Small cup of French Vanilla coffee w/ Skim Milk (10 Cal) - Total Calories: 365

Lunch: 12:30PM - 1:00PM - 1 Cup of Broccoli (80 Cal / 4G Protein), 2 Slices Whole Wheat Bread (250 Cal / 7.73G Protein), 6 Slices of Turkey (135 Cal / 21.9G Protein), 1/2 cup Coleslaw (41 Cal / .77G Protein), Light spread of Thousand island dressing (120 Cal) - Total Calories: 626 (*Turkey Sloppy Joe Day - I couldn't pass up the opportunity to slop it up!)

Mid-Afternoon Snack: 3:00PM - 3:30PM - 1 Cup Cheerios (110 Cal / 3.4G Protein) - Total Calories: 110

Dinner: 5.30PM - 6:00PM - 6oz Porterhouse Steak (400 Cal / 46G Protein), Side Salad w/ 1Tsp of Light Italian Dressing (50 Cal), A-1 Steak Sauce 1 Tlbs (10 Cal), 8oz Glass of Water (0 Cal) - Total Calories - 460

NOTES: I wasn't to happy with my diet today.  I felt like I just went back to some old habits of eating everything I saw although most of the foods were relatively healthy and better choices then I would have made in the past.  If I want to lose the weight I'm going to really have to be more disciplined than I was today.  I should be focusing on keeping all 5 meals at 300 calories or less rather then bunching the calories at dinner and lunch - TOTAL DAILY CALORIES: 1,991

Cardio Recovery

This workout is focusing on balance, yoga strength and flexibility.  It was only 32 Minutes but my legs burned so much during most of the poses that I had to come out of them well before I was supposed to.  As anything I think as time goes on I'll be able to hold longer.  I'm glad this was a day of slower excercise as i could tell my body really needed a recovery day.  I need to have my recovery drink tonight. I'm looking forward to being a little less sore tomorrow and really be able to work hard tomorrow night. I miss running :( but i'm glad I'm still excercising and not dealing with any injuries. Leaving for Chile on Sunday I hope I can keep up the momentum.

Evening: 9:30PM - 9:45PM - Whey Protein Shake (1 Scoop) w/ 4oz 1% milk & 4oz Water (215 Cal / 26G Protein)

Total Protein: 145.32G

Day 3 - Cardio Power and Resistance

I'm sore!  Not in a bad way though so I'm loving it.  Sofie got her new trampoline yesterday and I spent about 2 hours starting to put that together. I can't wait until I get it put together and we can have everyone over for some jumping and hot tub.  I'll have to finish it tonight before she gets home from gymnastics and then go inside to do Insanity. After I was done with Insanity I checked my phone last night and got a really cool message from 'Whiskey Joe' and I'm looking forward to giving him a call in a bit.  Got some bad news from a friend today that he had to go to the ER based on heart palpitations, weakness and chest pain.  I hope everything is better soon and he can get over it and get back to running, get well soon JM the R2C team needs you!!

After my workout I noticed that the instructor said that we should be taking a recovery supplement that i didn't have. So this morning I went out and got Whey Protien in powder form (Vanilla Flavor) which I have had before and enjoy with half 1% Milk and half water.  I'm hoping this will help with the general soreness I am having after working out. I also bought a six pack of Nestle Boost Complete Nutritional Drink to try as a Mid-Morning / Afternoon snack - It has 15G of Protein and other vitamen and minerals, unfortunately it is 240 calories per serving so that with maybe a piece of friut will be all I need for my snack.
                
                                               (Sofie's New Tampoline - Obviously that's not Sofie)
                                                              

Diet Day 3:

Daily Supplements (Breakfast & Lunch)  1x One a Day Men's Pro Edge Multivitamen, 2x 1000MG Fish Oil, 2x 1000MG Garlic & 2x 1000IU Vitamin D.

Daily Protein Intake: 135.3
(I decided to start tracking my daily protein intake as for my purposes I have calculated that I will need between 85 and 100 grams of protein daily to help recover and build lean muscle)

Breakfast - 9:15 - 9:45AM: 2 Egg Whites (50 Cal-Checked the carton today), 3 Slices of Turkey (84 Cal), Tomatoes & Green Peppers (0 cal), Small Cup French Vanilla coffee w/ Skim Milk (10 Cal) - Total Calories: 144 Calories (Protein: 33.3G)

Mid-Morning Snack - 11:00 - 11:15AM: Orange (60 Cal), Nestle* Boost Complete Nutritional Drink  (240 Cal) - Total Calories: 300 (Protein: 15G)

Lunch - 12:30 - 1:00PM: 2 Slices Whole Wheat Bread (160 Cal), 2 tsb of Mustard (6 Cal), 4 Slices of Turkey (180 Cal), 4 Pickles (32 Cal),1/4 Cup of Almonds (150 Cal), Whey Protein Shake (1 Scoop) w/ 4oz 1% milk & 4oz Water (215 Cal) - Total Calories: 743 (Protein: 31G)

Mid-Afternoon Snack - 3:30 - 4:00PM: Nestle* Boost Complete Nutritional Drink  (240 Cal) - Total Calories: 240 (Protein: 15G)

Dinner - 5:30 - 6:00PM: 1 Cup Spanish Rice (160 Cal), 1 Cup Black Beans (220 Cal), Salsa (20 Cal), 10 Baby Carrots (10 Cal) - Total Calories: 410 (Protein: 16G)

Cardio Power and Resistance Workout

Tough workout again.  My legs started out really sore but after the warm up I really didn't think about it again.  The warm-up and stretch is just right before he goes into the hardcore training.  This workout was based on squats, power jumps and push-ups.  The 1st session he had me doing Power Jumps for 1 min which I am dead aweful at right now and hurt really, really bad. The Set starts with these and ends with some crazy Moving Push-ups where you get into push-up position them move your right hand further right while leaving your left hand in place and do 1 push-up then you move your right hand back to nuetral and move the left out further out and push-up. You repeat this over and over again for 1 minute then you go into V Push-Ups where you invert your hands so they are facing each other and stick your but in the air so your body is in a V shape and you progress to do as many push-ups as you can for 1 min (killer on the shoulders!). 

Here is a video of Sofie, Joey and me during the warm-down.

Post Workout I had a Whey Protein Shake (1 Scoop) w/ 4oz 1% milk & 4oz Water (215 Cal) (Protein: 25G) - I am happy with how much extra protein I was able to work into my diet today it should only help with recovery. My total for the day was 135.3G and I went from probably 30 or 40 to this so I'm hoping my body handles the change.  Looking forward to some more hard work tomorrow!

Total Calories Day: 2,052

Day 2 - Plyometric Cardio Circuit

Today is the day I change my lifestyle.  Yesterday's workout was a good learning experience and trial run to see how these workouts will go.  I learned that early on in this training i won't be able to keep up with everyone on the DVD or the instructor but I will be able to work hard at my own pace.  I will not cheat myself out of the amazing results I have seen other people get. 

I plan on doing the next workout tonight after the kids get to sleep around 9PM.  I will have to do my workouts in the evening for the next 2 weeks since I leave for Chile on Sunday and I won't have time to do the workout on Monday morning.  After I get back I plan to start working out in the mornings.

Day 2 workout is Plyometric Cardio Circuit, that just sounds terrifying! I did some Plyo as part of my P90X training and I know how much it hurts.  I'm nervous but excited to get started!

Daily Supplements (Breakfast & Lunch)  1x One a Day Men's Pro Edge Multivitamen, 2x 1000MG Fish Oil, 2x 1000MG Garlic & 2x 1000IU Vitamin D.
Diet:

Breakfast - 8:30 - 9:00AM:  Chobani Greek Yogurt (160 Cal), .35 LBCup of fresh fruit (est. 150 Cal), Small cup of French Vanilla Coffee w/ Skim Milk (10 Cal) - Total Calories: 320

Mid-Morning Snack - 10:30 - 10:45AM: Half Whole Wheat Bagel (127.5 Cal), Bottle of Water (0 Cal) - Total Calories: 127.5

Lunch - 12:30 - 12:45PM: 2 Slices Whole Wheat Bread (160 Cal), 2 tsb of Mustard (6 Cal), 4 Slices of Turkey (180 Cal), 4 Pickles (32 Cal), Bottle of Water (0 Cal) - Total Calories: 378
*I talked to a couple of folks who have done Insanity in the past and none of them stuck to it more then 3 weeks but they said they got amazing results. I am commited - 60 days or bust! They did say to take breaks and drink lots of water - the pause button is your friend (Good Advice!)*

Mid-Afternoon Snack - 3:00 - 3:30PM: Half Whole Wheat Bagel (127.5 Cal), Bottle of Water (0) - Total Calories: 127.5

Dinner - 5:30 - 6:00PM: 2 Morningstar Farms Veggie Burgers (220 Cal), 2Tlbs Vegetarian Baked Beans (60 Cal), Bowl of Side Salad w/ 1tsp of Light Italian Dressing (80 Cal), 6 Pickles (37 Cal), 8oz glass of water (0 Cal) - Total Calories: 397

Total Daily Calories: 1,350

I'm happy with this plan. I'm really not that hungry at all and i am enjoying most of the foods so I think this has a chance to last. Yogurt is definitely not for me but at least I tried it as for the Veggie Burgers...Mmmmmm loved it!

Insanity Day 2:

Great workout!  I am already addicted.   High intensity from the get go as you can see from my graph below, It's hard to see but the blue line is my HR and the Green is Duration. In the 1st 5 minutes my HR skyrocketed to 160 and pretty much stayed there the whole time and that was only the warm up.  The section where the HR dips is where the training program breaks into a stretching and yoga workout so it is by no means easy!

 It was impossible for me to keep up with the workout the whole time as I just don't have the strength to keep up and my core pretty much gives out as does the rest of my body.  At one point at the 35 Minute mark I almost couldn't do a move or get myself off the floor.  Luckily for me the end was near and I just did what I could to keep moving. I can really see that this will get easier but this whole 1st week is going to be really rough!  I can't wait for all of you to try it.

Thanks to Heather for watching the kids tonight and putting everyone to bed while I worked out and recovered, You're the best!

Good night everyone...I'm beat. (Btw...NO INJURIES!!!!)