New Start

PSA:

I re-Zoned for 33 days strait, completely strict Zone, 18 blocks, x2 fat for the last 27 days.  I felt pretty good, definitely set some new PR's (and I can whole-heartedly say it was from nutrition and being solid on sleep habits).  If your leading question is, did I feel any benefits from being on the Zone (as your leading question is to determine if YOU should be on the Zone), then I can definitely issue the answer: yes, it works.  If you don't give thought everyday to what you are putting in your body, then you are an idiot of the harshest kind.

I am re-reading the Paleo Diet for Athletes (if you haven't read this, you are again an idiot), and have decided to experiment with the Paleo Diet for the next 30 or so days (more like 45-60 days).  The book obviously promotes the regular tenets of the Paleo Diet (lean meat, fruits and veggies, nuts and seeds), but gives special attention to athlete's nutritional needs.  Basically, I'm going to try this:

-100% Paleo foods

-Zone-esque proportions (I still eyeball my general proportions)

-Only taking in fruit as a carbohydrate for breakfast

-Pre workout: applesauce+whey powder (or any item/combination outlined in P.F.A.)

-Post workout: higher glycemic carbohydrates and protein  (sweet potatoes, etc.; maintaing a rough 4:1 to 5:1 ration of carbs to protein)

I'm going to give this a shot, obviously recording everything I do (please understand the importance of quantification; if you've heard me lecture, you know that if you aren't recording everything you put into your body and every single workout/race, then you are an idiot).  I have approximately 4 months until my first ultramarathon, which I suspect will be plenty of time to see if this works or not, make any adjustments and tweaks, and get some solid increases in work capacity coupled with some sport specific running (see: Crossfit Endurance).

What I want YOU to take from this however, is the hint that if you are serious about your training, if you are serious about seeing improvements, if you are serious about feeling your best everyday, never being tired, never hitting the wall on any workout, and improving your long term health (it's not just about the WOD from today, but the WOD from today 10 and 20 years from now), then you need to take serious consideration into what you are eating.  

Respect the process.

Sunday 4-26-09

MetCon

4 Rounds, for max reps:

Row

Kb Swings, 53 pounds

Double Unders

Bodyweight Deadlift

Round 1: 1 minute each station, 1 minute rest

Rounds 2: 45 sec each station, 45 sec rest

Round 3: 30 sec each station, 30 sec rest

Round 4: 15 sec each station, 15 sec rest

The transition from row to KB Swings is insane.

Completely did not keep track of my reps.  Linda did not either.

Shit Gets Real

Thank you Aaron for the picture.

"Jason" @ 10:30am

For time:

100 Squats

5 Muscle Ups

75 Squats

10 Muscle Ups

50 Squats

15 Muscle Ups

25 Squats

20 Muscle Ups

=15:03

Run Interval @ 4:40pm

Max distance:

1 min run/1 min rest

1 min run/50 sec. rest

1 min run/40 sec. rest

1 min run/30 sec. rest

1 min run/20 sec. rest

1 min run/10 sec. rest

...and back up the ladder.

=I think somewhere around 2.2 miles, but I don't know.  I ran into Tolbert on the Katy Trail, and I ran with him for a little bit.

Breakfast: 3 eggs, 2 slices organic bacon, fruit cup (strawberries and apples), half avocado, americano with coconut oil and heavy cream

5-5/6-5

Lunch: grass fed patty, fruit assortment (berries and apples), almonds

5-3-10

S1: beef patty, sweet potatoes, nut medley

3-3-3/4

Dinner: SUSHI.

Approximately 5-10-10

18-21/22-29

Journalistic Integrity?

Rest Day

I was looking up some research for Anthony the other day, who told me he drank Soy milk, on why he should cut it out altogether, or replace it with whole milk.  So, I Googled "soy milk", and this is the very first article I found:

Soy Is Making Kids 'Gay'

Breakfast: 5oz of pecan smoked pork sausage, a cup or two of blackberries, 1 cup strawberries, lots of almond butter

5-3/4-10

Lunch: 2 grass fed beef burgers, goat cheese (obviously not Paleo), fruit cup (apples and berries), black beans (ok, so not Paleo either), almonds

7-3/4-10

Snack: two cheese sticks, almonds (had to buy something at the campus food market, and it was the only thing that didn't have a shit ton of preservatives and additives)

2-0-10

Dinner: grass fed sliders, broccoli, carrots, strawberries, mixed nut assortment (raw, unsalted, cashews, pecans, walnuts, almonds), organic ketchup

5-6/7-10/12

Totals: 19-12/14-42

Bed came early, lots of sleep.  Feeling pretty good!

46 and 16

Breakfast: 2 links pork sausage, 1 pear, 2 cups blackberries, tons of almond butter

4-4-12

Lunch: 2 grass fed beef patties, goat cheese, blackberries, apples, strawberries, and black beans, almonds

6-4-10

S1:

Dinner:

S2:

Nother

3:30 Lifting Session

(1) Snatch

-heavy single (shitty form unacceptable)

Also, snatch balance, snatch pulls, lots of snatching today.

(2) 85% of heavy single, 2 reps on the minute, for 15 minutes

(3) AMRAP in 20 minutes:

10 Pull-Ups

15 Ring Push-Ups

20 Glute-ham sit-ups

8 rounds, 13 GH sit-ups

B: 3 eggs, 3 slices of bacon, sweet potato hash, americano

5-7-6

L: GF steak, broccoli, carrots, blackberries, macadamia nuts

5-3-10

S1: beef jerky, almonds

3-0-6

D: rack of lamb, salmon, beef sashimi, almonds, 2 bites of italian wedding cake

7-2-6

S2: N/A

20-12-28

Simon and Simon

Didn't want to take a rest day, but never found time to get a workout in, and I need to get some better sleep.

Breakfast: none, 15 hour fast

Lunch: 8oz grass fed beef, 1 cup bell pepper, 1 cup black beans, 12 almonds

5.5-3-8

S1: sliced roast beef, strawberries, grapes, almonds, black coffee

3-3-5

Dinner: 10.5oz. grass fed beef, 2 cups broccoli, 1.5 cup blackberries, walnut oil, almonds

7-4-7

S2: beef jerky, almonds

2-0-5

Totals

19.5-10-25

Burnside and Corkscrew

Swim

50m free, rest 1 minute

50m free, rest 45 seconds

50m free, rest 30 seconds

50m free, rest 15 seconds

50m free, rest 30 seconds

50m free, rest 45 seconds

50m free, done.

Rest 3-5 hours

Tabata Deadlift

20:10, 8 intervals

275# deadlift

Lowest round was 4.

So sore.

B: 5oz ham, assortment of berries, pecans, black coffee w/ liquid stevia

5-5-3

L: 4oz turkey, 2 cups green beans, 1 cup black berries/blueberries, 15 almonds

4-4-5

S1: sliced roast beef, almonds, strawberries, black coffee

3-3-3

D: Kozy

5-3-10

S2: almonds, blackberries, sliced roast beef

2-2-2

19-17-21

Rabbits and Eggs

Long Tabata Trail Run

30 sec ON/20 seconds OFF x 8 intervals 

8 minute warm-up 

5 minute cool-down

Ran at Grapevine Lake.  Muddy trails made it all the more fun.

B: 2 eggs, 3 oz smoked salmon, 1 fruit cup (mostly berries), hollandaise sauce, americano w/heavy cream and stevia powder, mixed nuts

5-7-5 (eye balled it)

L: Just Paleo-ed it, no Zone proportions.  Ham, asparagus, berries, butternut squash, coffee, buttermilk pie.

_______________________________________

PSA

If you aren't on some formal eating plan, get on one.  By no means does it have to be Zone (although it's highly recommended), but getting a specific plan in place helps.  Paleo, Cyclic Low Carb, whatever, pick a plan, write it down, record what you eat, and stick to it.  Do some research.  Get a blood panel.  Write down a list of foods you always feel good eating and foods you need to avoid (dairy and breads/grains on the top of the list).  If you feel good, keep doing it, if you don't, change something.  Nutrition is 90% of the game.  You can workout as hard as you want, train as often as you can, get a mean pain face on, and sweat a lot, but you'll never achieve your potential without a solid nutrition plan.  That's not my opinion, that's fact.

Get Some (Beef)

Tabata Mash-Up

Burpees

Dead-hang Pull-ups

11 and 7

B: 4 eggs, 1/2 cup steel cut oats, 1 cup strawberries, 1/2 cup raspberries 

4-4-0

L: three Double-Doubles from In-N-Out, protein style (lettuce bun)

18-10-60

I was right, today WAS a better day, because I had three double-doubles.

Traveling

Rest Day

Traveling to California for the weekend. Eating on the road sucks.

B: 4 eggs, 2 cups strawberries, 1 bartlett pear, 1 tsp unsalted butter, 3 almonds 

4-4-4

L: 5 oz. roast beef slices, 2 cups brocolli, 2 cups green beans, 18 almonds

5-5-10

D: Double-Double from In-and-Out Burger, plus 1 1/2 chocolate shake, plus fries

20-40-140 (prob...)

Also: 1 cup coffee, black w/liquid stevia, three beefeater gin and diet cokes on the plane flight to san fran.

Tomorrow shall be a better day.

(There you go Sandy...now you know at least I'm not eating donuts).

No Thanks

1 Mile Run

50 Pull-Ups

25 Burpees

800m Run

15 "Evil Wheel"

150 Push-Ups

15 "Evil Wheel"

800m RUn

25 Burpees

50 Pull-Ups

1 Mile Run

Ouch.  Nate, I hate you man.  I really hate you.

newtonrunning.com

B: 2-0-2

B2: 5-5-5

L: 4-4-10

S1: 3-3-3

Dinner: more or less 5 of everything, then threw it all up with 50 burpee-pullups w/25lb vest

S2: milk and pepperoni FTW

Total: approximately 18-18-26

Bed at 11:20

Thanks for the pep talk L...