Eric Van De Vens Blog

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Wednesday already? A familiar foe returns :(

The food total from yesterday:

March 20, 2012

FOODS Calories Carbs Fat Protein Cholesterol Sodium Sugars Fiber
Breakfast
Philadelphia Cream Cheese – Whipped With Chives, 2 tbsp 50 1g 5g 1g 20mg 100mg 1g 0g
Boars Head – Roast Beef, 2 slices 80 1g 3g 15g 30mg 80mg 0g 0g
Bsn – N.O. Xplode, 1 scoop 25 6g 0g 0g 0mg 235mg 0g 0g
Lunch
Eric’s burgers – hamburger , 1 patty 200 0g 11g 22g 75mg 75mg 0g 0g
Dinner
Steak – New York Strip, 10 oz 550 0g 11g 29g 54mg 66mg 0g 0g
Snacks
Centrum – Centrum Silver Supplement, 1 Tablet 5 2g 0g 0g 0mg 0mg 1g 0g
Kaukauna – Port Wine Cheese, 1 tbsp 45 2g 4g 3g 10mg 85mg 2g 0g
Hillshire Farm Deli Select – Honey Ham – Thin Sliced 142 g (5 oz). 57 g Per 6 Slices, 28.5 g 35 2g 1g 5g 15mg 375mg 2g 0g
Lipton – Decaffeinated Tea Bags, 2 Tea Bag 0 0g 0g 0g 0mg 0mg 0g 0g
Peter Pan – Crunchy Peanut Butter, 2 tbsp (32g) 200 6g 16g 8g 0mg 110mg 3g 3g
Centrum – Centrum Silver Supplement, 1 Tablet 5 2g 0g 0g 0mg 0mg 1g 0g
TOTAL: 1,195 22g 51g 83g 204mg 1,126mg 10g 3g

This mornings cardio work out:

Workout Summary
Workout type Manual Cool down
Equipment Treadmill Elapsed time 2
Date March 21, 2012 Average speed (mph) 2.5
Time Maximum Speed (mph) 3
User Data Distance (miles) 0.08
Age 51 Calories 10
Weight 234 Totals
Workout Elapsed time 22
Elapsed time 20 Average heart rate 120
Average heart rate 120 Maximum heart rate 143
Maximum heart rate 143 Average speed (mph) 3.8
Average speed (mph) 3.8 Maximum Speed (mph) 6
Maximum Speed (mph) 6 Average pace (miles) 15.44
Average pace (miles) 15.44 Distance (miles) 1.35
Distance (miles) 1.27 Calories 212
Calories 202

And the bike workout:

Workout Summary
Workout type Manual Cool down
Equipment Stationary Bike Elapsed time 2
Date March 21, 2012 Average rpm 71
Time 9:30 Maximum rpm 77
User Data Distance (miles) 0.32
Age 51 Calories 10
Weight 234 Totals
Workout Elapsed time 22
Elapsed time 20 Average heart rate 128
Average heart rate 128 Maximum heart rate 161
Maximum heart rate 161 Average rpm 80
Average rpm 81 Maximum rpm 121
Maximum rpm 121 Distance (miles) 4.63
Distance (miles) 4.31 Calories 235
Calories 225
 Total Calories:  447

And now, some bad news. You will notice that the treadmill numbers are down a little from Mondays workout. I decided that I should try to get a little more running time in, so, after two minutes, I decided to run. This was a mistake! That old nemesis, the calf pain, reared its ugly head. Fortunately, being on the treadmill, I was able to stop and then go back for another four minutes of warm-up. It was still a struggle to get through, but, the pain subsided and eventually, I was able to get up to 6 miles an hour, for two minutes. That equates to a 10 minute mile which is the pace I am trying to achieve for the Disney Half.

It would appear, that I need more than 2 minutes to warm up! I will have to do a little research to see how long I should warm up but it looks right now, that 10 minutes may be needed.  I hope that number comes down! I am very happy that it wasn’t a shoe issue, just an “Eric in a hurry” issue! Speaking of shoes…..it appears as though the Brooks Addiction 9 shoes are to stiff for me so, I am once again looking for some walking around shoes. Since I have a high arch according to the paper test, I am going with neutral shoes for just every day use. I seem to recall that even though they were the wrong size, the previous sneakers were fine…until I started running.

You may ask why neutral? It appears as though, as stated in a previous blog post, that I am a mild over-pronator, but I suspect that is based on my left leg. Because of my torn ACL and subsequent surgeries, I noticed previously that my left foot tends to point outward while my right foot goes straight. I need an alignment! This was confirmed today as I was running on the treadmill. I looked down and watched my feet. The picture below illustrates the issue very clearly.

The picture is of my feet at rest. The left foot appears to be heading away from me and who could blame it? 🙂 While running, it isn’t as bad as the picture, however, it is quite noticeable.

Since Zappos offers free shipping both ways, I ordered three sets of shoes: Avia 5020M, Avia A339M, and the Avia A5018M. They are fairly inexpensive shoes and I am sure one of them will do the job. I’ll have to see as I don’t want to wear my running shoes all of the time, then again, you never know when I may have to sprint after or away from someone………… 🙂

Now, on to this mornings weight training workout:

March 21, 2012

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Stair-treadmill ergometer, general 213 20
Stationary bike, moderate effort (bicycling, cycling, biking) 235 20
Strength Training
Seated Row, Floor, Machine 3 10 195
Lat pull down for upper back 3 10 130
Shoulder Press 3 10 130
The 21’s 3 10 15
Shoulder shrugs for traps 3 10 400
TOTALS: 448 40 15 50 870

As you can see, there is a big jump in the weight for most of the exercises. As I only work shoulders and back once a week, I do as much as I can. I will see just how much pain I am in later on today! I see a lot of icy-hot and a warm bath in my future!

One other note, you will see that the weight has been steady at 234 pounds. This is due to several factors.

  1. Going over the carb limit on Sunday (Bad Eric)!!!!
  2. Weight training (Good Eric)!!!!!
  3. Water retention…now I know how you women feel!

This is generally the pattern for me. As I have fallen out of ketosis, I am cutting back my carb intake to under 20, which should take care of some of the issue. The good news is that I have lost a belt notch on my waist. Although weight loss is a goal, it is not the main goal. I am sure that it will come, but fitting into some of my clothes from last year is an exciting bonus!

Tonight’s meal plan will be posted tonight as I have also decided that the nightly snack is going to be eliminated as I will stop eating after 7:00 pm. That snack will be incorporated into lunch.

March 21, 2012

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Publix – Extra Large Grade A Eggs (2 Points), 2 egg 160 2g 10g 14g 480mg 140mg 0g 0g
Bsn – N.O. Xplode, 1 scoop 25 6g 0g 0g 0mg 235mg 0g 0g
Lipton – Decaffeinated Tea Bags, 2 Tea Bag 0 0g 0g 0g 0mg 0mg 0g 0g
Applewood bacon – Bacon, 4 strips 180 0g 14g 10g 30mg 540mg 0g 0g
Lunch
Penn Dutch – Pork Sausage Links, 2 link 418 0g 38g 16g 82mg 1,124mg 2g 0g
Dinner
Homemade – Boneless and Skinless Chicken Breast, 10 oz 572 0g 6g 70g 0mg 0mg 0g 0g
Snacks
Peter Pan – Crunchy Peanut Butter, 2 tbsp (32g) 200 6g 16g 8g 0mg 110mg 3g 3g
Lipton – Decaffeinated Tea Bags, 2 Tea Bag 0 0g 0g 0g 0mg 0mg 0g 0g
Meijer Stuffed Manzanilla Olives – Green, 15 g (5 olives) 25 0g 3g 0g 0mg 330mg 0g 0g
TOTAL: 1,580 14g 87g 118g 592mg 2,479mg 5g 3

Tomorrow will be, if all goes well, the first leg workout since I tore my calf muscle. It will be a little cardio work and then a light workout. Since Youfit is basically a “girls” gym, I may have to come up with an unorthodox program in order to utilize the limited leg equipment present.

Until tomorrow……………………………………  🙂

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March 21, 2012 - Posted by | Health and Fitness, Running, Weight Training | , , , , , , , , , , , , ,

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