3 weeks of 75 Hard

-

 3 weeks. I woke up with a sore eye (r). It started on Friday with what felt like allergies. Red and itchy with a strained feeling. I got up rinsed with cold water and took ibuprofen. I hope it clears up during the run. I have 8 miles on the schedule for today. It's 50' sunny and windy. My plan is to take Shadow for 2 miles then get another 4 miles before going to the school for speed. I don't know just get it done then church. 

It is 3pm I am sitting here so full from crackers, cheese, and just too much stuff I have not eaten lately. Definitely cheese is something that is calorie dense and I do not need it. Veggies and humus is a much better option or shrimp. I want to keep this eating plan so it is essential that I figure out what is the best type of snack foods. Cheese is so yummy but not worth the calories. I like red peppers and hummus. 

My run did not go great. My legs were so tired and the wind was pretty strong. Garmin kept telling me I was going too slow. I ended up the run with a 9:54 pace which included 4 minutes of walking or standing still during my warm up and cool down. Anyway...Shadow and I went for 3 miles. Icehouse to the school, around the trail to the senior center, and back home, I dropped him off then back tracked the 3 miles plus added on 2 loops at the school before heading home. A solid 8 mile run. The only stops were to wait for Shadow to go to the bathroom. Although my legs were tired and 9:30 felt fast, I am proud that I got Thursday sprints at 5am, Friday 4 miles after school, Saturday 4 running plus 3 more walk/jog, and today non-stop 8 miles. That is a good load to put on my legs. This week begins weight training. 3 days full body should be good. 

I think I have decided on a race and perfect ending to 75 hard. There is a half marathon in Portland June 7 at 7am. It looks like a great course and it will wrap up the 75 hard portion of my training. Then summer training will be geared toward the Ragnar ultra and maybe a marathon. The race is about 7 weeks away allowing me plenty of time to prepare. I would love to go under 1:40 but whatever is fine. Just get back into racing in a new place. 

Up at 6:30 IM8 and coffee

Breakfast 2egg+white, ezek, cc and berries                                        300 calories and 24g protein            After run-collagen 9g, 2 eggs/CC pancake  berries                            300 calories   and 22g protein           lunch -3 slices mozz, tom,balsamic glaze, crackers, 1sq choc            350 calories and  20g protein          I need to add on a glass of non alcohol red                                         100 calories                                      Dinner-roast   mashed califlower asparagus salad                             350 cal/30g protein 

Total 1400 cal and 98g protein

According to Next Level I should be getting 130-140g protein and 148-177 carbs and total calories around 2000. I assume I am probably there but my tracking is just off. IAim for 30 g protein at every meal with the biggest hit of protein following workout. 

Winter squash and root vegetables like sweet potatoes, parsnips, and beets are excellent substitutions for breads and pastas because they’re rich in fiber that builds up the gut microbiome and phytonutrients that fight disease.

Winter squash and root vegetables like sweet potatoes, parsnips, and beets are excellent substitutions for breads and pastas because they’re rich in fiber that builds up the gut microbiome and phytonutrients that fight disease.brown rice, black rice, quinoa, sprouted grain bread, and bean- or pulse-based pasta.

For recovery purposes, you want to be sure you get that 30 to 40 grams within 30 minutes following a HIIT or strength training session. The more leucine you get into your system, the faster your muscles are saturated with it,and the more quickly they get the signal to repair and grow. Good protein sources of leucine include chicken, legumes, beans, salmon, brown rice, beef, tuna, firm tofu, milk, ricotta cheese, chia and flax seeds, and eggs.BCAA are good following exercise especially endurance. They do not take the place of protein food sources but are a good addition. Should be from fermented source. mix one teaspoon of maple syrup and 1/16 of a teaspoon of salt into about 10 ounces of water. This gives you 4 grams of carbs from sucrose and 150 milligrams of sodium. This approximately 1 percent solution is perfect for resting and low-intensity hydration.  

I don't think the numbers are correct. I would say it is more like 1600 and 110g but I did not do a good job tracking today. It was a beautiful Easter. 

Books on my list

Blue Zones                            Atomic Habits            It Didn't Start with You

To do this week

Finish Model Teaching CER and get professional dev credit

Sign up for summer courses at Maine Educators 

Finish planning for Evolution including a summative for Thursday/Friday or Monday then begin Ecology. Make a plan to dissect a frog. 

Comments

Post a Comment

Popular posts from this blog

Arsenal of a Dragon Slayer

-
 How do you win the war? With good questions. Lost Tools of Writing has laid out an easy format for asking questions in other words-thinking.  Definition: Define your terms. We can’t understand it if we don’t know what it is. While definitions used to involve at least some thinking (at least alphabetizing and spelling), today’s technology has put digital dictionaries in our pockets. Guess what? By asking the questions “what group does it belong to?” and “how is it different from others in that group?” you and your students will be doing some serious thinking. Comparison: How is X like Y? What differences spring out of this similarity? Are these differences of “a certain kind of thing” or differences of “more/less”, “better/worse”, or “bigger/smaller”? Circumstance: What in the world is going on here? What in the world is going on somewhere else? Relations: What was the cause of X? What was the effect of X? Did this effect in turn cause something else? Just because somethin...
Read more

Let me tell you about a bear, a skunk, and a hen. Day 68

-
 I am nearing the end of the challenge. One more weekend, 3 days of school, 1 more faculty day, and a lacrosse playoff game. I am a little undecided about whether I will drink on Friday night. I guess I have to see what happens.  Up at 4:47 still tired but I figured I needed to get up to get my walk before it got too hot and muggy  I had toast, 3 eggs, and coffee. Afterwards I took the dogs for a walk. It was already muggy and buggy. Gross. We headed out to the field then turned down icehouse so Ripper could poop in the woods. Well I turned the corner and saw a black thing in the road. I feel like it was a bear. It looked narrow but it was too slow and deliberate to be a dog. We turned and ran the other way. The black spot was still there. Finally when I took a break to walk the dogs pulled me to the right towards a clump of trees. Right there in front of me was a skunk with its tail up ready to shoot. We got away from that before it was too late. THEN a hen skirted acros...
Read more

One week later

-
For 60 hours, I let all the requirements of 75 Hard fade away. I had wine, margaritas, junk food and no workouts. It is time to get back to it. I have to make a decision about the 55k. Am I in?  I continued living large for the entire week post-75 hard. It has been wild. Friday was my final day. The kids were waiting for their big playoff game while I finished my checklist and cooked burrito casserole. The game was exciting with the bomb threat, change of venue, and the eventual big win. I had my margaritas and burrito casserole. We hosted Ricardo from Germany and Nomar from Brooklyn, who will be coming here next year. On Saturday morning, the boys had an easy practice, I did my long run, and we just hung out all day. I really don't remember what else we did... Sunday was Father's Day. We argued about what to do and finally said, let's go to Portland. It was a beautiful, cool day. We ate at the Port Hole (something like that). It was so delicious. I had fish tacos, Tucker h...
Read more