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Went for a 2 mile walk/run with my 17 year old daughter earliercthis week. She is 12 inches shorter than me so I had to slow my pace a shorten my stride a bit so we could stay together. Turns out I stayed below my anerobic threshold this way and never got winded as I had in rehab trying to run at 6.5 mph. So I tried an experiment Wednesday at rehab, reducing my speed to 5.3 mph. Result: I ran 20 minutes non stop after a 5 minute walk warm up. Wanted to try on the road, so I came home that night and jogged a 12.5 min mile and finished with a 15 minute walk/run milefor the return trip. Repeated the 20 minute continuous run again in todays rehab, and did a 34 min, 2 mile walk/run with my daughter tonight, immediately followed by a 1 mile run with my 19 year old son in 11min 50 sec... almost 45 seconds faster than Wednesdays pace. Maintained heart rate at 140 for most of the run, and pushed to 150 for the last tenth of a mile. Feeling pretty good!
Diet Calendar Entries for 31 July 2015:
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2458 kcal
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Fat: 86.84g | Prot: 165.61g | Carb: 281.62g.
Breakfast: Optimum Nutrition Performance Whey 100% Isolate, Wholesome Sweeteners Raw Cane Sugar, Nature's Path Organic Pumpkin Flax Plus Granola, Coffee, Waymouth Farms Golden Flaxseed, Cinnamon, Sun-Maid Natural California Raisins. Lunch: Clif Bar Builder's Bar - Cookies 'n Cream, Earthbound Farm Organic Spring Mix, Tyson Foods Boneless Skinless Chicken Breasts, Sweet Onions, Cucumber (Peeled), Oil and Vinegar Salad Dressing (Home Recipe), Tomatoes. Dinner: Jif Creamy Peanut Butter, Innkeeper's Healthful 8 Grain Bread, Kirkland Signature Clover Honey, Goya Black Beans. Snacks/Other: Kirkland Signature Frozen Whole Strawberries, Jif Creamy Peanut Butter, Banana, Optimum Nutrition Performance Whey 100% Isolate. more...
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2856 kcal
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Activities & Exercise:
Running (jogging) - 5/mph - 26 minutes, Walking (exercise) - 3.5/mph - 13 minutes, Treadmill - 25 minutes, Resting - 17 hours and 11 minutes, Sleeping - 5 hours and 45 minutes. more...
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