Monday, 7 January 2019

Last Minute Training for 3M

I’m an idiot. The 3M Half Marathon is right around the corner and I have barely trained. That’s not entirely true, I just haven’t trained much in the last few weeks. I was doing a really good job about keeping up with it for the first 2 months or so, running 3 times a week, but even then I wasn’t doing any cross training. Now, with the race looming just 14 days away, I’m a little worried. I’m confident that I’ll be able to finish, but I think this will be a low point in my running. I’ll be able to say things in the future like, “Well at least it wasn’t as bad as the 2019 3M!”

Anyway, tonight I did 3.4 miles, 10:26 pace and almost all in Zone 5 (yikes!). Not great, but at least I did it. I came home and did 10 Step Overs on each leg, 2 pull ups and 2 dips. Pitiful, right? I will get better. Tomorrow will be strength training and calisthenics.

Monday, 31 December 2018

Back to Training

After taking several weeks off from training, I now have just 3 weeks to prepare for my upcoming half marathon. Dammit. I didn’t mean to take that long off and now I’m in terrible shape again! It’s just so easy to keep being lazy when the alternative is harder than chilling on the couch.

Anyway, I got back out there today and ran just 2 miles. I kept a pretty good pace (9 min/mile average), but already my knee was bothering me. So I come home and do some Step Overs and 10 Cinder Block Pickups. Somehow, in this brief workout, I managed to totally fatigue something between my hamstring and groin. I don’t know what that muscle is, but it keeps threatening to crap up.

This sucks. I feel really unprepared and week. I guess I’ll just keep training, 6 days per week, and clean up my diet until race day (an hopefully after). I doubt I’ll even beat my previous best of 2 hours 10 minutes. No matter. I’ll do the best I can with what I’ve got and continue to improve. I’m planning to do several halfs and hopefully at least one full this year.

Wednesday, 16 May 2018

Vegan RXBar Recipe

I’m working on a vegan RX Bar recipe based almost completely on the packaging. I looked up the average protein per egg white (the RX Bar has the equivalent of 3 egg whites) to determine how much pea protein and sprouted brown rice protein to replace it with so that each bar has about 10g of protein from this 1:1 protein mix. The recipe I’m working with makes 4 bars.

1/4 c pea protein
1/4 c sprouted brown rice protein
24 almonds
16 cashews
8 medjool dates

Since I’m trying to make the Coconut/Chocolate flavor, I added:

1 Tbsp cacao
1 Tbsp unsweetened, shredded coconut

Set aside half of the almonds. Add everything else to the food processor fitted with the S-blade and process for about 90 seconds, stopping periodically to check consistency. You’ll see that initially you have a pretty dry, powdery mix. Keep processing. When it’s ready to be formed, it will appear sticky and will have formed tiny little balls. Add the remaining almonds and pulse to coarsely chop the almonds. Scrape into a large bowl and press into a ball. You should have about 10 ounces of dough. The RX Bars from the store are only 1.8 ounces, so this may need some adjustment since I’m shooting for 4 servings and 10 ounces divided into 4 servings make 2.5 ounce bars. Divide the dough evenly into 4 balls and form into bar shapes. I pressed mine into a mason jar ring which made them puck shaped, but that’s just fine.

NOTE: the dates that I used were huge. try using just 6 of the giant dates for 4 servings.

Thursday, 25 January 2018


I finally decided that today was the day to knock out some sprints. I’ve pretty much just been running/jogging longer distances of 3-5 miles, but I know I need to develop those twitch fibers. So I rolled out of bed at about 9 am, laced up my trail shoes and jogged down to the public soccer field, with Hootanny, for warm up. I decided to sprint goal to goal, then walk back. I tried to get Hoot to sprint with me, but by the 3rd rep, she just laid down in the middle and watched me run and walk by.

It was kinda weird though. I realized in my first sprint that I’d almost forgotten how to sprint! I noticed toward the end of that first rep that I was trying to keep my distance form for a sprint. Doesn’t work great. I had to make myself drop my arms to my sides, pump my arms and lean forward way more! I’d gotten so used to my upright, super-efficient form, that I didn’t fall into sprint form automatically. By about the 3rd or 4th one, I feel like I was getting the hang of it again.

Just 6 sprints though and I was done. I didn’t want to try to push to far since I haven’t really sprinted in a long time and I could tell I’d already worked hard enough to make my legs super sore for next few days. I’ll need to put this one in the weekly rotation for sure.

Thursday, 11 January 2018

Today’s Workout

I’m trying to follow the exercise philosophy from Tim Ferris’ book The 4-Hour Body. Do enough to trigger growth, and go home. I’ve been off the supplements for a while now because they were starting to upset my stomach and I wasn’t seeing results. It’s like that the reason for the lack of results is that I didn’t have a regular exercise plan to go with the diet and supplements. So, here we go.

I got up and drank a Coco-Latte (coffee with coconut oil, agave nectar and vanilla blended to be thick and creamy).

Walked Hoot .9 miles
Ran 3.24 miles in 33 minutes. Shooting for HR between 115 bpm and 140 bpm and a pace of 10 min/mile.
20 minutes of strength training. I’m working on a cinder block routine, so I use 1-2 cinder blocks for props or weights.

  • 20 step overs
  • 60 alternating curls (30 per arm)
  • 15 leg lifts
  • 15 deep pushups
  • 20 tall step ups
  • 18 drag ups
  • 20 russian twists
  • 18 tricep presses
  • 20 full lifts

Immediately drink Shakeology with soy milk and frozen banana.

Tuesday, 24 October 2017

Slow Carb Diet – Day whatever

I mostly fell off the Slow Carb wagon. I still try to eat pretty much as the diet describes when it’s convenient, which usually amounts to 1 meal per day. Still staying away from most white foods, but a double meat hamburger without fries when I don’t really have time for anything but drive thru isn’t so bad, right? I’m still taking the supplements too. I kinda figure they are a pretty important part of the diet.

Really, I don’t even want to lose weight, just fat. I guess that’s what the diet is for. I don’t know. I may get back to it.

Thursday, 5 October 2017

Slow Carb Diet – Day 10

165.8 lbs / 17.7% bf / 62.8% water

I guess this is just my body composition. Not really seeing much change. I feel like I’ve been sticking to the plan pretty well. I could probably be more consistent with the exercises, but still.


2 eggs
cabbage and onions
wasn’t really hungry, didn’t eat my beans

ate egg, bacon cheese out of breakfast sandwich at work. threw bread away.

Wednesday, 4 October 2017

Slow Carb Diet – Day 9

164.6 lbs / 17.6% bf / 62.9% water

This is the first real positive change I’ve seen. Over a pound since yesterday and .3% body fat. I guess I need to get my kettle bell or build the T-Bar thing.


2 eggs
3 oz spinach
1/2 cup lentils
12 oz coffee+coco+van+cin


pork loin chop
cabbage and onions
1/2 can black beans (rinsed)


beef fajitas (no tortillas)
some corn chips and salsa
small salad (lettuce, sour cream, avocado, tomato)
charro beans

Entered data at end of day. Some information (times, measurements, etc) are missing.

Tuesday, 3 October 2017

Slow Carb Diet – Day 8

165.8 lbs / 17.9% BF / 62.6% water

Still no change in numbers. I feel like my body is changing, but that could just be wishful mirror gazing. It’s only day 2 on PAGG. It probably takes a few days for it to start doing it’s thing.

I’m still working my way through the book. I’m a slow reader most of the time and I haven’t had much time to sit down and just read. I just got to the kettle bell swing. That looks promising. I don’t want to get bit, just burn some fat. My goal, I think, is 12% BF at the same weight, or even a few pounds heavier. I’m already at the top end of my heaviest in my life, 170 lbs being the most. I realize I don’t have much, if any, weight to lose, but I definitely could lose some weight and gain some muscle. And my real goal, outside of aesthetics, is to be a better rock climber, and a tri-athlete. It seems lofty, but the only way to improve is to do things that you’re not sure you can do.


8:15 am
AGG+B5G (as I started cooking)
2 eggs, fried in butter
3 oz spinach, wilted
1/2 cup lintels
12 oz coffee+coco+van+cin

9:00 am
30 air squats
30 wall presses
20 chest pulls

I think I’m going to change the wall presses to regular push-ups at home or the shop.


12:45 pm
1/2 cup lentils
2 hard boiled eggs
1/2 avocado

3:00 pm

7:00 pm
2 tilapia fillets
brocolli and carrots
pinto beans

Kind Bar

Monday, 2 October 2017

Slow Carb Diet – Day 7

9:00 am – 165.6 lbs / 17.7% BF / 62.8% water
lb:13 + rb:13 + c:39 + w:35 + h:36 + lt:20 + rt:20 = 176 total inches

Finally took body measurements. Now I can see if that changes since nothing else is. I was surprised to discover that I was a little sore from post-meal exercises yesterday.

9:40 am
Emergen-C and AGG+B5G


10:00 am
1/2 cup / 2.8 oz lentils
3 oz brussel sprouts
2 eggs, fried
12 oz coffee+coco+van+cin

Still not feeling great. I feel much better than I did yesterday, but I’m still pretty congested. At least I’m not sneezing constantly with a steadily dripping nose.

10:30 am
30 squats
30 wall press
30 chest pulls


about 1:45 pm
Crispy Taco Plate at Chapalla
2 crispy beef tacos (meat, lettuce, tomato, cheese)
small salad (iceberg, tomato, avocado)
refried beans

forgot to bring AGG with me.

12 oz coffee

30 squats
30 wall press


7:00 pm
Supplements – AGG

4.3 oz tofu
1/2 avocado
1/2 cup lentil w/ chopped onion
fresh spinach, wilted

11:00 pm
Bedtime – PAGG