Friday and Saturday food diary & Run #201

Friday

Breakfast

1 slice toast and bowl of Rice Crispies

Mid Morning

330ml Coconut Water

Lunch

Spanish Cured meat’s , Watercress, Spinach and Rocket

Evening Meal

Meatballs with Chorizo, tomato and Basil sauce over Pasta (Homemade)

Dessert

Piece of Birthday cake (not mine)

Saturday

Breakfast

Juice: 4 x Carrot 2 x Kiwi fruit

Mid Morning

2 x Snack-a-Jacks

Lunch

Chorizo, cheese , Watercress, Spinach and Rocket

Evening Meal

Lovely Fish and chips

also completed 14km for run #201

Total completed 1646km

Total remaining 1354km

http://connect.garmin.com/activity/345488974

Thursdays Food diary

Still hitting the juice and with a club swim with Absolute Tri tonight should have a good idea if I am now getting enough fuel in the tank.

Breakfast

Quarter Pineapple, Quarter Water Melon, 2 apples and Mint

Mid Morning

330ml Coconut Water

Lunch

Ham salad

Evening Meal

2 Celery Stalks, 1 Cucumber, 2 Apples, 2 Carrots, Brocolli, bunch of Basil

Dessert

1 Apple and 1 Pear (solid)

A man can’t live on Juice alone (well not one that runs everyday anyway)

I decided last week after watching a program called http://www.fatsickandnearlydead.com/ by Australian Joe Cross that I would do a 5 day reboot. What this basically is, is 5 days of drinking nothing but juice sounds crazy but sounded for to interesting to me to give it a miss plus it was a great excuse to buy a cool gadget for the kitchen. So I downloaded the 5 day plan Juice reboot 5 day plan and bought myself a fancy new toy.

Sage Juicer

Sage Juicer

Alongside doing this my fellow run streaker over in America Kristen Reece asked if I would be interested in doing a food diary again for this week so a tad late but here we go.

Monday :

Breakfast

Sunrise : 2 Oranges, 4 Carrots and 1 Beetroot

Sunrise Juice

Mid morning

330ml Can of Coconut Water

Lunch & Mid Afternoon

Green Lemonade: 3 handfuls of Spinach, 6 Cabbage Leaves, 1 apple, 1 cucumber, 2 celery sticks and 1 Lemon

Evening Meal

Garden Variety: 2 Apples, 2 Cucumbers, 6 Cabbage Leaves, 1 handful Parsley

Dessert

Water Melon Crush: half Watermelon, 1 lime & 1 handful Basil leaves

Tuesday

Breakfast

Carrot, Apple and Ginger: 3 Carrots, 2 Apples and 1 inch of Ginger root

Mid morning

330ml Can of Coconut Water

Lunch and Mid afternoon

Joe’s Mean Green: 6 Cabbage leaves, 1 Cucumber, 2 Celery Stalks, 1 Apple, half Lemon and 1 inch of Ginger root

Evening Meal

4 apples, 1 head of brocoli, 2 sticks celery, 2 handfuls Spinach, 1 handful Mint leaves, 1 Cucumber.

Dessert 

Quarter pineapple, half cucumber, 1 apples, 1 handful spinach 1 lemon

On my run that evening it became very clear to me that I was not getting enough fuel for me to continue running everyday. The program is designed to give you about 1200 calories per day and although I had increased the amount I was consuming I was just not getting enough compared to what I was burning off. I decided that I wanted to continue with the reboot but would have to tweak it slightly, so I decided to have a juice for Breakfast and then 1 normal meal be that at lunch or in the evening with a juice for the other so here is how Wednesday went.

Wednesday

Breakfast

Water Melon Crush: half Watermelon, 1 lime & 1 handful Basil leaves

Mid morning

330ml Can of Coconut Water

Lunch

Cheese, air cured ham, spinach, watercress, rocket and cucumber sandwhich

Cheese, air cured ham, spinach, watercress, rocket and cucumber sandwhich

Followed by

Fresh Fruit

Fresh Fruit

Mid afternoon snack

Mixed nuts and dried fruit

Evening Meal

2 apples, 2 pears, 1 head of Brocolli, 2 sticks celery, 2 handfuls Spinach, 1 handful Mint leaves, 1 Cucumber.

Dessert

Rhubarb, Pineapple and Blueberry.

Well that’s mid week hit and my run tonight felt so much better plenty of power in the legs and plenty of fuel in the tank so happy happy days fingers crossed this continues and please check out Kristens page at http://makingitdaily.wordpress.com/author/khubs1/

The 1000th km week (week 18 review)

Total completed this week 70km

Total completed 1027km

Total remaining 1973km

Total raised £1650

Sorry this is late guys been super busy this week. So here we go, I started week 18 with one thing on my mind and that was to hit 1000km, running-wise nothing else mattered to me apart from that. I had targeted my Friday long run as the one that was going to take me there and so I really just concentrated on coasting to that run,  I even put my swim on the back burner for this week as I just did not want to take any risks. I have still been riding 25miles a day though as I find this really does help stretch out my legs after a run.

So I got to Friday with a couple of 6km and 8km runs, knowing that I only had to pass 14km to hit the 1000 goal and as I was running home on an 18km route I had to do it or sleep under a bush halfway home 🙂 . I got up in the morning feeling fit healthy and ready to go, this is the first run for a while now where I have been itching to get out there, yes I enjoy running but to be honest after 120+ runs on the trot it does sort of lose its shine. This though was different and I pretty much counted down the minutes from lunch until I finished work at 5pm. I got myself ready, stretched out and warmed up then headed off home. It was a great day for a run, dry and warm and as hoped it went 100% according to plan. I paused at 14km the magic 1000km done and took a rather sensible photo.

The 1000km of 365days3000km

The 1000km of 365days3000km

I then headed off to finish the final 4 km. When I got home I was greeted by Tash with a chilled bottle of Bubbly and a chocolate cake does it get much better than that?? Top tip though don’t rehydrate on Presecco you get rather drunk rather quickly, the cake certainly helped balance it out though 🙂

1000km, cake and bubbly oh yeah

1000km, cake and bubbly oh yeah

To follow I dropped in a couple of short 6km runs to get some strength back into the legs, with the intention of putting in another long run on the Monday. Slight change of plan though as we had a bank holiday here in the UK so my usual route home was a non-starter. Instead we spent a lovely day at Wollaton park (scene of run #1) https://365days3000km.wordpress.com/2013/01/02/first-run-of-365-and-what-a-way-to-start/  having a picnic and walk around the lake on a beautifully sunny day.

Lovely Picnic with tash and Harrsion

Lovely Picnic with Tash and Harrsion

As it had been pretty toastie during the day I decided to leave it until late in the afternoon and take a sunset run up to Mill Lakes, and what a great decision that was. The weather was perfect, not a breath of wind and the temperature had dropped enough so that it was a really comfortable run, and as a cherry on top of a fab day I had a great sunset as I circled the lake midway through my run.

Sun setting on Mill lakes

Sun setting on Mill lakes

As a little side note nachthawk (a fellow runner based in Germany) and I have agreed on a little challenge – to run 275km this month. This hopefully will push me on to be ahead of my required daily average by the end of the month. Click on the previous link to check out how he is getting on. So that’s me for another week better get out there for a run.

The Benefits of Diet and Exercise When Coping With Cancer

I was recently contacted by Melanie Bowen from the Mesothelioma Cancer Alliance, in regards to research and writing she had been doing about how staying physically fit can be extremely beneficial to people going through cancer treatments, and whether I would be able to post her aricle on my blog. So below is a little more information on Melanie, the Mesothelioma Cancer Alliance and of course her article which i hope you find interesting.

Melanie Bowen joined the Mesothelioma Cancer Alliance in 2011 as an awareness  advocate for natural health and cancer cure initiatives. You will often find her  highlighting the great benefits of alternative nutritional, emotional, and  physical treatments on those diagnosed with cancer or other serious illness.  Melanie also assists in social media outreach in her efforts to spread  awareness.  In her spare time, you can find Melanie trying new vegan recipes, on  her yoga mat, or spending time with her family.

Read more: http://www.mesothelioma.com/blog/authors/melanie/bio.htm#ixzz2QGToX671

The Benefits of Diet and Exercise When Coping With Cancer

For those suffering from cancer, even getting through the day can be a challenge.  In fact, the last thing a person may wish to do is work out, but there are many benefits to working out that can go a long way towards improving the quality of life.  The benefits of exercise are magnified when paired with a balanced diet, particularly when that diet is rich in minerals and vitamins that encourage healing, mood elevation and an overall improved constitution.

StretchingPhysical activity clearly can improve a person’s physique, but it has many internal benefits as well.  Those who exercise regularly sleep better and report less fatigue.  Regular exercise also improves joint mobility, cardiovascular health and the pain threshold.  Not only does physical activity increase energy levels and elevate the mood, but it also has been show to promote positive hormone levels.  These changes may not cure cancer, but they are hypothesized to improve the chances of survival and reduce the risk for recurrence.

Any exercise should be performed under the guidance of a physician.  All patients should be capable of some level of stretching, which will allow the body to remain flexible and prepare it for more demanding exercise.  Another simple kind of activity is walking. Women walking Beyond helping a person maintain or reduce his or her weight, walking will also improve cardiovascular health, which will reduce the potential for serious conditions like diabetes or a stroke.  If a person is capable, weight training is one of the best activities as many patients lose muscle mass over the course of treatment.  Lifting weights will also lead to an overall change in body composition when compared to doing just aerobic exercise, which can help improve a patient’s self-esteem.

Because any course of cancer treatment can affect the appetite or reduce the body’s ability to absorb nutrients, diet can be even more important.  As many patients will have stomach problems during this time, it’s best to avoid foods that are high in fat or high in fiber.  Stick with a mix of fresh fruits and vegetables and foods high in protein for optimal results.  If consuming enough becomes an issue, look for supplements.

All cancers bring similar fears and challenges whether that cancer is breast cancer or mesothelioma.  In fact, cancer may be the most difficult challenge a person ever goes through, but there are ways to make it easier.  Through a healthy diet and regular exercise, a person can improve not only his or her quality of life but the duration as well.

Should you wish to make contact with Melanie Bowen

Food Diary day #4

6:30

1 x Bowl of Crunchy Nut Cornflakes & Skimmed Milk

12:30

IMAG0026

Chorizo cheese and salad Baguette

Half Fresh Pineapple and 3 tablespoons of lemon yogurt

15:30 

Blueberry Muffin

19:30 

Roast Chicken breast, roast Potatoes and Salad

Lemon Yogurt

Additional

200g of mixed nuts (Peanuts, almonds, Brazil and Hazelnuts) with Raisins

Exercise

5km run

Food Diary days #2 & #3

#2 Tuesday

6:30

Toast peanut butter and Jam x 3

 9:50

Shortbread Biscuit

 12:30

1.     Prawns, Chorizo, Spinach, Brocolli, Mange Tout, Peas and noodles

2.     1x pear

3.     Handful of mixed nuts, dried fruit and Low Fat Rhubarb Yogurt

19:30 (Post Brick session)

Sauasge, Bacon and Egg sandwhich (naughty but nice after a hard brick session)

Half Fresh Pineapple

Additional

200g of mixed nuts (Peanuts, almonds, Brazil and Hazelnuts) with Raisins

 Exercise

25miles cycling

6km run

#3 Wednesday

6:30

Toast peanut butter and Jam x 3

11:00

Handfull of Mixed nuts and dried fruit

14:00

Chorizo, Cheese and Salad Baguette

Bag of Walkers Sensations Crisps

Small bowl of Chocolate and salted Caramel Ice Cream

20:00

Lamb Leg Steaks with Mixed Bean stew

Small bowl of Chocolate and salted Caramel Ice Cream

Exercise

8km run

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