After yesterdays walk I am so happy to report that my knee is doing well. The swelling has gone down and my mobility is better than ever! I kept the walk short this morning to ensure that I did not over do it. It has only been 2 days of walking now but I am super excited about the possibility of getting back to running maybe in a few weeks. I am not going to push it though, a friend wrote me and put it best, what is 2 or 3 months off from running in the long run! I need to pace myself to ensure that I am start back strong!
It looks as though our stay here in Siberia is going to be extended until the end of January, possibly February. I am going to try and make the most of this time in order to get myself ready for my races coming up back home. I am going to have to start the year off slower than I wanted to but I need to work on crossing the finish line strong and not injured, then working on speed can follow! This is a journey that does not end after one race, it is one I want to continue for life!
Hope everyone’s day is wonderful!! Keep pressing on!!
Morning walk on treadmill followed by core work –
High speed on treadmill- 4.4 mph walk – 35 mins
P90X Ab Ripper X
Cathe Butts and Guts Ab work – part with 11 lb DB
Additional Core work –
Planks to T-planks,
Diagonal and horizontal body chops with resistance bands
Standing fire-hydrants with oblique crunch
Windmills, side to side twist and standing cross oblique crunches holding 10 kg plate (22 lbs)
Balance ball work – prone jackknifes, roll outs and V glut squeezes.
Total time – 73 mins
Calories burned – 503
AHR – 122/64% MHR – 161/84%
Daily goals –
Drink at least 20 oz of water before breakfast – done
Take all supplements and vitamins – done
Drink at least 128 0z of water throughout the day – done
Knee stretches and ice knee at least 4 times a day – done
Stay within caloric range for the day – done
Daily Intake –
Calories consumed – 1,401
Protein – 29%
Fat – 27%
Carbs – 44%
Meal 1 – 20 oz of water before breakfast. 1/2 cup of muesli, 1/2 cup of yogurt with 1 tbsp. of ground flaxseeds and 1/2 apple. 1 cup of black tea with milk.
Meal 2 – 1/2 cup of oats, 3 egg whites, 1/2 scoop of protein powder mixed into a protein pancake topped with 1 tbsp of maple syrup and 3 tbsp. of yogurt. 20 oz water.
Meal 3 – 1/2 cup of homemade ground chicken chili, 1 sweet potato. 40 oz of water.
Meal 4 – 1 egg, 4 egg whites scrambled with 1/2 cup of grilled veggies and 3.5 oz of ground chicken. 40 oz of water. 1 serving of homemade pumpkin custard (egg whites, pumpkin and honey.)
Meal 5 – 3 cups of decaf black tea with lemon. 2.5 cups of popcorn.