Exercise- Today I played in an indoor soccer game and afterwards I played in a few volleyball games.
Diet:
Breakfast- 2 egg, pickled radish, and dried pork sandwich. Tastes a lot better than it sounds.
Lunch- 3 chicken thighs. 2 made with salsa, 1 made with soy sauce and garlic
Dinner- 2 chicken thighs baked with salsa and eaten with brown rice.
Thursday, February 28, 2008
Wednesday, February 27, 2008
Feb 27 - Shane
Weak day.
Exercise: 1.8 mile run outside. I made it out .9 miles when an MP (military policeman) pulled up alongside and asked me why I was running without a reflective belt. I told him that I didn't know we needed them during the day, but he told me to run back to my place if I wanted to continue running. I didn't really argue because 2 years in the Army have taught me that questioning authority is ineffective here and because I was starting to get cold. Turns out it's a bad idea to run in shorts when it's 6 degrees out.
Food: I ate crap today. Oatmeal for breakfast, 2 slices of pizza at lunch, 3 things of string cheese throughout the day, a bacon cheeseburger, 2 beers, and some fries for dinner. Bleh.
Indulgence: see above.
Tomorrow and Friday won't be any better with food, since I've committed to certain social events for dinner, but whatever. I'll make it up with actual intense workouts.
Exercise: 1.8 mile run outside. I made it out .9 miles when an MP (military policeman) pulled up alongside and asked me why I was running without a reflective belt. I told him that I didn't know we needed them during the day, but he told me to run back to my place if I wanted to continue running. I didn't really argue because 2 years in the Army have taught me that questioning authority is ineffective here and because I was starting to get cold. Turns out it's a bad idea to run in shorts when it's 6 degrees out.
Food: I ate crap today. Oatmeal for breakfast, 2 slices of pizza at lunch, 3 things of string cheese throughout the day, a bacon cheeseburger, 2 beers, and some fries for dinner. Bleh.
Indulgence: see above.
Tomorrow and Friday won't be any better with food, since I've committed to certain social events for dinner, but whatever. I'll make it up with actual intense workouts.
Andy Feb 27
Exercise- No bike or run today because I thought I had a basketball game, instead we just played ball for 2 hours.
Diet:
Breakfast- 3 egg and cheese sandwich
Lunch- Monster portion of whole wheat pasta, pepperoni and Ragu
Dinner- Toasted peanut butter and honey sandwich.
Alright I got a little carried away today, but my body hurts and I've been exhausted. I figured I wasn't getting enough food so I had to try something. I'll be better tomorrow...
Diet:
Breakfast- 3 egg and cheese sandwich
Lunch- Monster portion of whole wheat pasta, pepperoni and Ragu
Dinner- Toasted peanut butter and honey sandwich.
Alright I got a little carried away today, but my body hurts and I've been exhausted. I figured I wasn't getting enough food so I had to try something. I'll be better tomorrow...
Tuesday, February 26, 2008
Feb 26 - Shane
Kinda busy this week with a few things from work, and I've got $400/month riding on what happens between tomorrow and Friday. Plus some people are leaving this week so I'm not going to be eating/drinking all that great either.
Exercise: Olympic powerlifting for 30 minutes, chest and back weightlifting for 30 minutes, core exercises on stability balls for 30 minutes. No run, bike, or swim today.
Post-workout meal: oatmeal, peanut butter, and 3 hard boiled eggs
Other food today: 1 can black beans, 12 ounces of chicken breast, 2 cups raw spinach, half cup colby and monterey jack, 1 can sardines, 1 avocado, 2 sticks string cheese, 1lb package edamame, 1 bosc pear, 1/2 lb of raw carrots, 1 cup cottage cheese.
No indulgences besides the relatively light exercise day.
I got my swim goggles in the mail today. All I gotta say is that if you're in the military and you're receiving a package from Speedo USA, expect to be made fun of by the mailroom guys. Oh and Andy, your watch is badass - I'm supposed to be the numbers nerd here. I'm gonna have to get one of those soon.
Exercise: Olympic powerlifting for 30 minutes, chest and back weightlifting for 30 minutes, core exercises on stability balls for 30 minutes. No run, bike, or swim today.
Post-workout meal: oatmeal, peanut butter, and 3 hard boiled eggs
Other food today: 1 can black beans, 12 ounces of chicken breast, 2 cups raw spinach, half cup colby and monterey jack, 1 can sardines, 1 avocado, 2 sticks string cheese, 1lb package edamame, 1 bosc pear, 1/2 lb of raw carrots, 1 cup cottage cheese.
No indulgences besides the relatively light exercise day.
I got my swim goggles in the mail today. All I gotta say is that if you're in the military and you're receiving a package from Speedo USA, expect to be made fun of by the mailroom guys. Oh and Andy, your watch is badass - I'm supposed to be the numbers nerd here. I'm gonna have to get one of those soon.
Andy Feb 26
I got my new watch today that tracks my distance, speed and heart rate so I went on a 3.4 mile run to test it out. Here are my results... I'm slow...
After a little break I went and played a few pickup games of basketball.
Diet:
Breakfast- Bowl of Kashi strawberry cereal with soy milk and a cheese stick.
Lunch- Medium portion of my beef and broccoli with brown rice.
Dinner- Small portion of my beef and broccoli with brown rice.
Snacks- Maybe a cheese stick or some cottage cheese after dinner, I'll let you know.
Exercise
After a little break I went and played a few pickup games of basketball.Diet:
Breakfast- Bowl of Kashi strawberry cereal with soy milk and a cheese stick.
Lunch- Medium portion of my beef and broccoli with brown rice.
Dinner- Small portion of my beef and broccoli with brown rice.
Snacks- Maybe a cheese stick or some cottage cheese after dinner, I'll let you know.
Feb 25 - Shane
Ok my power went out last night, so I couldn't post then. But I did get over 8 hours of sleep instead.
During the afternoon I heard from a college buddy that he was registered for a 70.3 triathlon (half ironman) in July. I'm not ready to let some civilian be in better shape than me, so that motivated me to spend a little more time working out in the afternoon.
Morning workout: running sprints with the platoon for 30 minutes. I personally focused on increasing my rate of turnover while keeping my stride relatively short.
Post-workout meal: Oatmeal with peanut butter
Afternoon workout: 60 minutes on the bike, 20.4 miles. I did 25 minutes at around 180 watts, then 5 minutes at 220 watts, 5 minutes at 100 watts, 20 minutes at 190 watts, and 5 minutes trying (but mostly failing) to keep it above 200 watts. Total calories burned on bike were about 740. Afterwards I ran a slow 5k on the treadmill in 29 minutes; about 520 calories burned.
Post-workout meal: Peanut butter sandwich, 2 salami/pastrami/ham/provolone/lettuce/tomato/mustard sandwiches.
Other food: 2 string cheese, an apple, a can of black beans, half an avocado, a can of sardines, about 6 oz chicken breast, 2 cups spinach, a handful of olives, and maybe half a cup of shredded cheese. 1 cup of cottage cheese before sleeping.
During the afternoon I heard from a college buddy that he was registered for a 70.3 triathlon (half ironman) in July. I'm not ready to let some civilian be in better shape than me, so that motivated me to spend a little more time working out in the afternoon.
Morning workout: running sprints with the platoon for 30 minutes. I personally focused on increasing my rate of turnover while keeping my stride relatively short.
Post-workout meal: Oatmeal with peanut butter
Afternoon workout: 60 minutes on the bike, 20.4 miles. I did 25 minutes at around 180 watts, then 5 minutes at 220 watts, 5 minutes at 100 watts, 20 minutes at 190 watts, and 5 minutes trying (but mostly failing) to keep it above 200 watts. Total calories burned on bike were about 740. Afterwards I ran a slow 5k on the treadmill in 29 minutes; about 520 calories burned.
Post-workout meal: Peanut butter sandwich, 2 salami/pastrami/ham/provolone/lettuce/tomato/mustard sandwiches.
Other food: 2 string cheese, an apple, a can of black beans, half an avocado, a can of sardines, about 6 oz chicken breast, 2 cups spinach, a handful of olives, and maybe half a cup of shredded cheese. 1 cup of cottage cheese before sleeping.
Monday, February 25, 2008
Andy Feb 25
Exercise- Today I biked 11 miles first which made the run a lot harder, but i managed to run 3 miles.
Diet-
Breakfast- Bowl of cereal with soy milk and a cheese stick.
Lunch- My classmate insisted on treating me to lunch so I ate a regular chicken sub from Charlie's.
Dinner- Cooked myself some beef and broccoli and ate it with brown rice.
Diet-
Breakfast- Bowl of cereal with soy milk and a cheese stick.
Lunch- My classmate insisted on treating me to lunch so I ate a regular chicken sub from Charlie's.
Dinner- Cooked myself some beef and broccoli and ate it with brown rice.
Feb 24 - Shane
Ok posting this a little bit late.
Exercise: 5.2 mile run in 50 minutes out in the snow at around 10 degrees. Running in snow is harder than I thought. Plus I hate running with long pants.
Post-workout food: Big bowl of oatmeal with peanut butter.
Other food: Half avocado, can of black beans sprinkled with cheese, 2 cans of sardines.
Many Indulgences: Uh, bacon cheeseburger with a half pound patty and fries at a local restaurant. And 2 beers. But it's not my fault - my buddy's getting out of the Army this week and moving back to his hometown, so I had to go out. And drink 2 beers.
Exercise: 5.2 mile run in 50 minutes out in the snow at around 10 degrees. Running in snow is harder than I thought. Plus I hate running with long pants.
Post-workout food: Big bowl of oatmeal with peanut butter.
Other food: Half avocado, can of black beans sprinkled with cheese, 2 cans of sardines.
Many Indulgences: Uh, bacon cheeseburger with a half pound patty and fries at a local restaurant. And 2 beers. But it's not my fault - my buddy's getting out of the Army this week and moving back to his hometown, so I had to go out. And drink 2 beers.
Sunday, February 24, 2008
Andy Feb 24
I took the day off and read Dean Karnazes book "Ultra marathon man, confessions of an all-night runner" Easy and great book to read.
Diet-
Breakfast/Lunch- Went to "Pho #1" and had 2 spring rolls, a bowl of Pho, and half a bun mi sandwich.
Dinner- Ate the remaining two pieces of pizza from yesterday.
Diet-
Breakfast/Lunch- Went to "Pho #1" and had 2 spring rolls, a bowl of Pho, and half a bun mi sandwich.
Dinner- Ate the remaining two pieces of pizza from yesterday.
Week 1 Summary - Shane
Week 1 was Feb 17 through 22, with the 23rd off.
I put the week 0 + week 1 totals in parentheses, since those two days of week 0 don't really go anywhere else.
Treadmill: 4.6 miles (10.6 miles)
Running outside: 7.7 miles (7.7 miles)
Total running: 12.3 miles (18.3 miles)
Stationary bike: 43 miles (63 miles)
I put the week 0 + week 1 totals in parentheses, since those two days of week 0 don't really go anywhere else.
Treadmill: 4.6 miles (10.6 miles)
Running outside: 7.7 miles (7.7 miles)
Total running: 12.3 miles (18.3 miles)
Stationary bike: 43 miles (63 miles)
Andy Feb 23
Exercise- Today I played in a soccer game, took a little break and then ran 6 miles. The new shoes were great.
Diet:
Breakfast- 2 egg and cheese sandwich on whole wheat bread.
Lunch- A peanut butter and cheese sandwich.
Dinner- I was invited to a birthday party for my friends wife so I had to go eat pizza at the Moose's tooth. Half Thai pizza (Bean sprouts, carrots, chicken, and cilantro, all over peanut sauce) and half shrimp and pineapple. I behaved a little by only ordering the medium.
Indulgences- I have to admit I ate two cheese sticks and some chips and salsa before the pizza got there too, but whatever I exercised a lot today.
Diet:
Breakfast- 2 egg and cheese sandwich on whole wheat bread.
Lunch- A peanut butter and cheese sandwich.
Dinner- I was invited to a birthday party for my friends wife so I had to go eat pizza at the Moose's tooth. Half Thai pizza (Bean sprouts, carrots, chicken, and cilantro, all over peanut sauce) and half shrimp and pineapple. I behaved a little by only ordering the medium.
Indulgences- I have to admit I ate two cheese sticks and some chips and salsa before the pizza got there too, but whatever I exercised a lot today.
Saturday, February 23, 2008
23 Feb - Mike
toady is saturday, and thank goodness.
yesterday:
workout: 5 mile run with the company around the parimeter. then walking in a circle for 30 minutes waiting for everyone else. Lt. Li is not as fast as he thinks he is.
Breakfast: i ate breakfast really fast. mainly because i don't have any time with all this weapons immersion nonsense. so i end up rucking most of the day as well. you guys know, you did it. anyway, water, cantalope bits, bran cereal, and skim milk.
Lunch: the usual, peanut butter and jelly sandwich with milk.
Dinner: Texas roadhouse. 8 oz. serloin with baked potato(e) and (obviously boiled) vegetables.
Indulgences: the carnival. had a funnel cake with a lemonade. then went and rode some rides and watched the end of the rodeo. the funnel cake had me tossing in bed until about 3 am, when i got rid of it. going to be avoiding the funnel cakes for a while. which brings me to today...
23 Feb
woke up finally at 8am after the funnel cake incident and forced myself into my shoes and out onto the track. 45 minutes 100 and 400 meter sprints, with one mile warm up and cool down.
two granola/peanut bars, gatorade and water is all i've had today, not much of an appetite.
yesterday:
workout: 5 mile run with the company around the parimeter. then walking in a circle for 30 minutes waiting for everyone else. Lt. Li is not as fast as he thinks he is.
Breakfast: i ate breakfast really fast. mainly because i don't have any time with all this weapons immersion nonsense. so i end up rucking most of the day as well. you guys know, you did it. anyway, water, cantalope bits, bran cereal, and skim milk.
Lunch: the usual, peanut butter and jelly sandwich with milk.
Dinner: Texas roadhouse. 8 oz. serloin with baked potato(e) and (obviously boiled) vegetables.
Indulgences: the carnival. had a funnel cake with a lemonade. then went and rode some rides and watched the end of the rodeo. the funnel cake had me tossing in bed until about 3 am, when i got rid of it. going to be avoiding the funnel cakes for a while. which brings me to today...
23 Feb
woke up finally at 8am after the funnel cake incident and forced myself into my shoes and out onto the track. 45 minutes 100 and 400 meter sprints, with one mile warm up and cool down.
two granola/peanut bars, gatorade and water is all i've had today, not much of an appetite.
Feb 22 - Shane
Morning workout: 1.5 mile run with the platoon. The 7 mile run was postponed, so we ran to eat breakfast. It was glorious.
Post-workout meal 1: 2 eggs, 2 slices of bacon, and 2 slices of cheese on a hoagie bun, with black coffee. It's not my fault; it was a platoon function.
Afternoon workout: 60 minutes on the stationary bike (660 calories, 18 miles) and 15 minutes on the treadmill (250 calories, 1.6 miles).
Post-workout meal 2: Peanut butter sandwich, one package of Shin Ramyun and 3 eggs.
Other food today: Whopper with cheese at Burger King with side salad and about a tablespoon of ranch.
Indulgences: Pretty much every meal listed above doesn't quite fit into my training meal plan. Oh well - it's Friday and I did over an hour and a half of cardio today.
After 7:30pm, I started my off day and drank about 6 or 7 pints of Guinness, and came home and ate half a chicken. Tomorrow I will sit around and do nothing. Maybe snowboard, but that's unlikely.
Post-workout meal 1: 2 eggs, 2 slices of bacon, and 2 slices of cheese on a hoagie bun, with black coffee. It's not my fault; it was a platoon function.
Afternoon workout: 60 minutes on the stationary bike (660 calories, 18 miles) and 15 minutes on the treadmill (250 calories, 1.6 miles).
Post-workout meal 2: Peanut butter sandwich, one package of Shin Ramyun and 3 eggs.
Other food today: Whopper with cheese at Burger King with side salad and about a tablespoon of ranch.
Indulgences: Pretty much every meal listed above doesn't quite fit into my training meal plan. Oh well - it's Friday and I did over an hour and a half of cardio today.
After 7:30pm, I started my off day and drank about 6 or 7 pints of Guinness, and came home and ate half a chicken. Tomorrow I will sit around and do nothing. Maybe snowboard, but that's unlikely.
Friday, February 22, 2008
Andy Feb 22
I just got my pair of Arnuva 50 Boas(North Face running shoes) today and I wore them during my workout. They were really comfortable right out of the box and the boa technology rocks. After the run my feet felt great in these shoes and I'm pretty happy with my purchase.
Exercise- Ran 3 miles around an indoor track and biked 9 miles on an exercise bike.
Diet:
Breakfast- I had a bowl of strawberry Kashi cereal with soy milk.
Lunch- Two whole wheat tortillas with beef, an avacado, and tomatoes. I used organic ranch dressing to top it.
Dinner- Bread and butter then Fettuccine (Fruit de Mer) Variety of seafood in Alfredo sauce.
Snack- Ate a bowl of ramen and two eggs after my workout today.
Exercise- Ran 3 miles around an indoor track and biked 9 miles on an exercise bike.
Diet:
Breakfast- I had a bowl of strawberry Kashi cereal with soy milk.
Lunch- Two whole wheat tortillas with beef, an avacado, and tomatoes. I used organic ranch dressing to top it.
Dinner- Bread and butter then Fettuccine (Fruit de Mer) Variety of seafood in Alfredo sauce.
Snack- Ate a bowl of ramen and two eggs after my workout today.
Thursday, February 21, 2008
Andy Feb 21
Exercise- My exercise today consisted of a volleyball game. I'll count this as my off day.
Diet:
Breakfast-Bowl of my organic strawberry Kashi cereal.
Lunch-A pita and a whole wheat tortilla filled with spinach, tomatoes and beef topped with ranch dressing.
Dinner-The rest of my eggplant/tofu dish with brown rice.
Snacks- A few cheese sticks throughout the day and I'm about to go eat some cottage cheese before I call it a night.
Diet:
Breakfast-Bowl of my organic strawberry Kashi cereal.
Lunch-A pita and a whole wheat tortilla filled with spinach, tomatoes and beef topped with ranch dressing.
Dinner-The rest of my eggplant/tofu dish with brown rice.
Snacks- A few cheese sticks throughout the day and I'm about to go eat some cottage cheese before I call it a night.
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