Rhebs started running at age 42!

Nutrition Goal
Total Calories 1,500		Fat 25% 42g= 375 Cal		Carbs 50% 188 g = 750 Cal		Protein 25% 94 g = 375 Call

Training for 5K Race
Week	06/24/09	06/25/09	06/26/09	06/27/09	06/28/09	06/29/09	06/30/09
1 Weight 122.5 lbs	Bicycle Ride 3.0miles 15 Min	RUN 2.5miles 47 Min HR 168 94%	...REST...	WALK 5 miles 1.75 Hrs.	...REST...	RUN 3 miles 55 Min HR 173 98%	...REST...
1 Weight 122.5 lbs	Cal Eaten 1,336	Cal Eaten 1,527	Cal Eaten 1,733	Cal Eaten 1,769	Cal Eaten 1,968	Cal Eaten 1,472	Cal Eaten 1,323
Week	07/01/09	07/02/09	07/03/09	07/04/09	07/05/09	07/06/09	07/07/09
2 Weight 122.5 lbs	RUN 3 miles 55 Min HR 168 94%	...REST...	RUN 3 miles 45 Min HR 173 98%	...REST...	RUN 3 miles 50 Min HR 173 98%	Pilates II 45 Min	...REST...
2 Weight 122.5 lbs	Cal Eaten 1,336	Cal Eaten 1,208	Cal Eaten 1,616	Cal Eaten 2,150	Cal Eaten 1,503	Cal Eaten 1,742	Cal Eaten 2,369
Week	07/08/09	07/09/09	07/10/09	07/11/09	07/12/09	07/13/09	07/14/09
3 Weight 122.5 lbs	RUN 1 mile 15 Min	Hers Mini Stepper 35 Min HR 168 94%	RUN 3 miles 45 Min HR 168 94%	STRENGTH TRAINING 1 HR	...REST...	RUN 3 miles 45 Min HR 163 92%	Hit the Spot Core 45 Min
3 Weight 122.5 lbs	Cal Eaten 1,320	Cal Eaten 1,448	Cal Eaten 1,371	Cal Eaten 1,581	Cal Eaten 1,925	Cal Eaten 1,347	Cal Eaten 1,581
Week	07/15/09	07/16/09	07/17/09	07/18/09	07/19/09	07/20/09	07/21/09
4 Weight 120.0 lbs	RUN 3 miles 50 Min HR 163 92%	Painted the room 6 Hrs	...REST...	...REST...	Cardio/ Circuit Training 90 Min	RUN 3 miles 40 Min HR 163 92%	...REST...
4 Weight 120.0 lbs	Cal Eaten 1,305	Cal Eaten 2,824	Cal Eaten 1,490	Cal Eaten 1,327	Cal Eaten 1,419	Cal Eaten 1,376	Cal Eaten 1,388
Week	07/22/09	07/23/09	07/24/09	07/25/09	07/26/09	07/27/09	07/28/09
5 Weight 119.0 lbs	Weighted Cardio 30 Min	RUN 3 miles 45 Min HR 163 92%	...REST..	RUN/ WALK 4.94miles 1.05 Hrs HR 171 96%	WALK 1.13 miles 20 mins	RUN 3.26 miles 50 Min HR 170 96%	...REST..
5 Weight 119.0 lbs	Cal Eaten 1,305	Cal Eaten 1,204	Cal Eaten 1,228	Cal Eaten 1,556	Cal Eaten 1,363	Cal Eaten 1,373	Cal Eaten 1,523
Week	07/29/09	07/30/09	07/31/09	08/01/09	08/02/09	08/03/09	08/04/09
6 Weight 117.6 lbs	Strength Training 30 Min	RUN 3.21 miles 42 Min HR 163 92%	...REST..	RUN 4.5 miles 59 Min HR 170 96%	...REST..	RUN 3.11 miles 40 Min HR 163 92%	Strength Training 30 Min
6 Weight 117.6 lbs	Cal Eaten 1,351	Cal Eaten 1,586	Cal Eaten 1,313	Cal Eaten 1,533	Cal Eaten 1,478	Cal Eaten 1,560	Cal Eaten 1,309
Week	08/05/09	08/06/09	08/07/09	08/08/09	08/09/09	08/10/09	08/11/09
7 Weight 117.1 lbs	Weighted Cardio 30 Min	RUN 5.05 miles 59 Min HR 171 96%	...REST..	RUN 5.05 miles 72 Min HR 171 96%	...REST..	Strength Training 30 Min	RUN 4.2 miles 50 Min HR 163 92%
7 Weight 117.1 lbs	Cal Eaten 1,342	Cal Eaten 1,589	Cal Eaten 1,457	Cal Eaten 2,336	Cal Eaten 1,930	Cal Eaten 1,444	Cal Eaten 1,504
Week	08/12/09	08/13/09	08/14/09	08/15/09	08/16/09	08/17/09	08/18/09
8 Weight 117.2 lbs	Strength Training 30 Min	RUN 4.17 miles 58 Min HR 163 92%	...REST..	RUN 5.11 miles 75 Min HR 171 96%	...REST...	Strength Training 30 Min	RUN 6.09 miles 80 Min HR 171 96%
8 Weight 117.2 lbs	Cal Eaten 1,387	Cal Eaten 1,412	Cal Eaten 2,069	Cal Eaten 1,722	Cal Eaten 1,975	Cal Eaten 1,512	Cal Eaten 1,500
Week	08/19/09	08/20/09	08/21/09	08/22/09	08/23/09	08/24/09	08/25/09
9 Weight 116.2 lbs	...REST...	Bicycle Ride 8 miles 40 Min RUN 4.01 miles 47 Min HR 163 92%	...REST...	RUN 5.11 miles 70 Min HR 171 96%	...REST...	Weight Lifting 30 Min	RUN 4.05 miles 59 Min HR 163 92%
9 Weight 116.2 lbs	Cal Eaten 1,305	Cal Eaten 1,452	Cal Eaten 1,419	Cal Eaten 2,527	Cal Eaten 2,163	Cal Eaten 1,778	Cal Eaten 1,951
Week	08/26/09	08/27/09	08/28/09	08/29/09	08/30/09	08/31/09	09/01/09
10 Weight 116.6 lbs	...REST...	RUN 7.0 miles 91 Min HR 163 92%	...REST...	RUN 7.0 miles 96 Min HR 171 96%	...REST..	Strength Training 30 Min	RUN 5.0 miles 63 Min HR 171 96%
10 Weight 116.6 lbs	Cal Eaten 1,550	Cal Eaten 1,833	Cal Eaten 1,514	Cal Eaten 1,863	Cal Eaten 1,261	Cal Eaten 1,456	Cal Eaten 1,472
Week	09/02/09	09/03/09	09/04/09	09/05/09	09/06/09	09/07/09	09/08/09
11 Weight 114.4 lbs	...REST...	RUN 2.5 miles 36 Min Weight Training 30 Min.	...REST...	...REST...	RUN 9.07 miles 130 Min HR 171 96%	...REST...	POWER WALK 5.02 miles 106 Min
11 Weight 114.4 lbs	Cal Eaten 1,375	Cal Eaten 1,566	Cal Eaten 1,358	Cal Eaten 2,126	Cal Eaten 1,613	Cal Eaten 1,392	Cal Eaten 3,005
Week	09/09/09	09/10/09	09/11/09	09/12/09	09/13/09	09/14/09	09/15/09
12 Weight 115.8 lbs	RUN 10.07 miles 140 Min HR 171 96%	...REST...	POWER WALK 3.11 miles + Strength Training 30 Min	LEISURE WALK 5.11 miles 124 Min	RUN 11.31 miles 165 Min HR 171 96%	...REST...	RUN 5.05 miles 59 Min HR 163 92% + Strength Training 30 Min
12 Weight 115.8 lbs	Cal Eaten 1,741	Cal Eaten 1,518	Cal Eaten 1,589	Cal Eaten 1,371	Cal Eaten 1,596	Cal Eaten 1,203	Cal Eaten 1,337
Week	09/16/09	09/17/09	09/18/09	09/19/09	09/20/09	09/21/09	09/22/09
13 Weight 114.2 lbs	...REST...	Strength Training 30 Min + LEISURE WALK 2.69 miles 59 Min	RUN 11.01 miles 178 Min HR 171 96%	...REST...	POWER WALK 5.03 miles 85 Min + Strength Training 30 Min	...REST...	RUN 13.01 miles 177 Min HR 183 99%
13 Weight 114.2 lbs	Cal Eaten 1,149	Cal Eaten 1,377	Cal Eaten 1,778	Cal Eaten 1,259	Cal Eaten 1,870	Cal Eaten 1,480	Cal Eaten 1,656
Week	09/23/09	09/24/09	09/25/09	09/26/09	09/27/09	09/28/09	09/29/09
14 Weight 112.6 lbs	...REST...	ABS Workout/ Stretching 30 Min	...REST...	WALK 5.10 miles 95 Min	RUN 13.02 miles 197 Min HR 171 96%	...REST...	Pilates/ Stretching 45 Min
14 Weight 112.6 lbs	Cal Eaten 1,228	Cal Eaten 1,320	Cal Eaten 1,268	Cal Eaten 1,614	Cal Eaten 1,741	Cal Eaten 1,120	Cal Eaten 1,304
Week	09/30/09	10/01/09	10/02/09	10/03/09	10/04/09	10/05/09	10/06/09
15 Weight 111.6 lbs	RUN 5.02 miles 60 Min HR 163 92%	Strength Training/ Stretching 45 Min	360 Steps Up and 360 Steps Down 15 Min	RUN 13.19 miles 179 Min HR 171 96%	...REST...	...REST...	Circuit Training 60 Min
15 Weight 111.6 lbs	Cal Eaten 1,362	Cal Eaten 1,411	Cal Eaten 1,335	Cal Eaten 1,720	Cal Eaten 1,591	Cal Eaten 1,175	Cal Eaten 1,238
Week	10/07/09	10/08/09	10/09/09	10/10/09	10/11/09	10/12/09	10/13/09
16 Weight 111.4 lbs	WALK 2.04 miles 60 Min Strength Training 45 Min	...REST...	Bicycle Ride 10 miles 60 Min	Total Body Circuit Workout 75 Min ...	...REST...	Bicycle Ride 10 miles 60 Min	Walk, Jog, Run 3.14 miles 49 Min
16 Weight 111.4 lbs	Cal Eaten 1,264	Cal Eaten 1,387	Cal Eaten 1,701	Cal Eaten 1,229	Cal Eaten 1,718	Cal Eaten 1,824	Cal Eaten 1,171

   13 October 2009 - Jacksonville, Florida USA



3.14 Miles Outdoor Walk, Jog & Run

The countdown has started… 4 days before my race and I am glad my shin feels a little better this morning so I decided to do a short walk/jog/run just to see if I can actually do the 3 miles... well, still a little sore but the pain is bearable and I was able to walk, jog and run for 3.14 miles in 48 minutes this morning.

          Oct 13, 2009
                               3.14 miles
                             5:11 AM Outdoor Walk, Jog, Run
Duration            -->    49 min 41 sec
Speed                -->    15 min 48 sec per mile
Calories Burned -->     276 calories

DH was really upset with me this morning when he saw me running again and he even refused to kiss me when we bumped into each other on the streeet. I should have listened to him as he never fails to remind me every time I run to go slow and train with the pro but I am stubborn that way.... had I listened to him, maybe I would not have injured my shin.... but then I won't learn a lesson right?

We'll have to see how I feel tomorrow.

Grams

Calories

%-Cals

Calories

1,171

Fat
21.1

184

15
%

Saturated
2.9

26

2
%

Polyunsaturated
5.4

48

4
%

Monounsaturated
9.7

84

7
%

Carbohydrate
175.5

698

58
%

Dietary Fiber
30.9

Protein
80.7

321

27
%

Breakdown

Fat  15% Carbs 58% Protein 27%

Great! You've got to get back to healthy eating again.

   12 October 2009 - Jacksonville, Florida USA



60 Minutes Bicycle Ride

I took my bike again for a spin in our neighborhood this morning for an hour... no pain or anything just a little twinge in the shin area. I will try to do a short run tomorrow and see how it feels.

Grams

Calories

%-Cals

Calories

1,824

Fat
56.2

496

27
%

Saturated
14.4

128

7
%

Polyunsaturated
9.8

86

5
%

Monounsaturated
17.4

152

8
%

Carbohydrate
231.6

910

50
%

Dietary Fiber
25.9

Protein
99.6

413

23
%

Breakdown

Fat  27% Carbs 50% Protein 23%

There are too many junk food at the office today because two of my officemates celebrated their birthdays at the same time. Of course I have to partake again on the cake eating contest...right? I had a serving of each cake flavor: chocolate, banana and Marble.. that's a total of 757 calories! Oh well...

Got to get back to healthy eating again... been pigging out in the last three days and not running for nearly two weeks now; I have already gained 1.2 lbs as of this morning. Dammit!!!

   11 October 2009 - Jacksonville, Florida USA



Rest

Ouch! My body is sore from an hour and half of doing a total body circuit work-out yesterday so I am taking a day off.

Grams

Calories

%-Cals

Calories

1,718

Fat
78.1

689

43
%

Saturated
7.9

69

4
%

Polyunsaturated
4.3

36

2
%

Monounsaturated
13.9

116

7
%

Carbohydrate
194.5

779

48
%

Dietary Fiber
17.2

Protein
38.4

150

9
%

Breakdown

Fat  43% Carbs 48% Protein 9%

DH and I went to have lunch at Castillo de Mexico restaurant after church today and I thought I really did good by choosing Grilled Mahi-Mahi Tacos but I couldn't resist the Mango Key Lime Pie from Publix Supermarket when we did grocery shopping--that small piece was 520 calories but bit it was really good. Yum!

   10 October 2009 - Jacksonville, Florida USA



75 Minutes Total Body Circuit Work-out

Seven days after injury, there's still twinge and tenderness in my shin and when I tried jogging this morning it still hurts… so instead I work out in our mini-gym at home and posed for some new photos...this is me as of this morning (10-10-09) after I've lost 11.1 lbs however I don't have old picture of me to compare when I was 122.5 lbs five months ago.

I still have 3.6 lbs to lose to hit my goal!

This is the work-out I did today. I borrowed this DVD from the library yesterday and did the whole work-out for 75 minutes!

Yes, it was that long and the moves are very basic, straight forward and easy to follow but they are mix of abs, resistance exercises, interval cardio, weight training, body sculpting and stretching that relaxes the whole body afterward. I actually like the variations of exercises.

For sure I am going to be sore tomorrow because the moves are different from what I have been doing lately.

Grams

Calories

%-Cals

Calories

1,229

Fat
34.0

300

23
%

Saturated
3.0

27

2
%

Polyunsaturated
2.5

21

2
%

Monounsaturated
6.9

58

5
%

Carbohydrate
180.6

711

55
%

Dietary Fiber
17.2

Protein
65.9

271

21
%

Breakdown

Fat  23% Carbs 55% Protein 21%

I had to keep my calorie intake at bay because I ate too much yesterday!

   9 October 2009 - Jacksonville, Florida USA



60 Minutes Bicycle Ride

I rode my bike this morning for an hour and it felt good... no pain except when I jog or run.

Grams

Calories

%-Cals

Calories

1,701

Fat
48.6

437

22
%

Saturated
4.5

40

2
%

Polyunsaturated
0.8

7

0
%

Monounsaturated
1.8

16

1
%

Carbohydrate
163.7

649

33
%

Dietary Fiber
10.8

Protein
218.1

871

45
%

Breakdown

Fat  22% Carbs 33% Protein 45%

We went to Red Lobster for lunch today with my officemates to celebrate the boss birthday. Red Lobster has a promotion going on:

Endless Shrimp®
Select two of your favorite shrimp preparations for $15.99 per person.
Choose from:
   -Teriyaki Grilled Shrimp Served over wild rice pilaf.
   -Cajun Shrimp Tossed with spicy Cajun butter sauce and served over wild rice pilaf.
   -Garlic Shrimp Scampi
   -Hand-Breaded Shrimp
   -Coconut Shrimp Bites
When you're ready for more, just let us know.

I ordered the Teriyaki - they are wood-grilled shrimp brushed with a tangy teriyaki glaze and oh boy they delish! My officemates were shocked to see me a chewed down 45 pieces of grilled teriyaki shrimps in less than 20 minutes. LOL I reasoned out that's why eat a lot because I run regularly. Little did they know I eat as much as I can to get my money's worth! LOL.

   8 October 2009 - Jacksonville, Florida USA



First Running Injury

OMG!! Why now?!?! It's been 4 days since the last time I ran but my left leg is still not healed yet. I have been feeling the tenderness or soreness along the inner part of my left lower leg just below the calf but the good thing is it doesn't show any swelling or anything like that. Why is this happening to me in just about a week before my race? Am I stressing myself too much about this race or am I training too hard? I didn't think so. I am excited but certainly not nervous or anything because I am not planning to complete at all. I already had a mindset to run just for fun and not worry about being on top 10 finish.

According to DH, it sounds like I may have running-related injury called shin splints and he thought that's because of over training--he said I am over training myself, too hard, too fast and too long!

From Mayo Clinic website: The term "shin splints" refers to pain along the shinbone (tibia) — the large bone in the front of your lower leg. The pain is caused by an overload on the shinbone and the connective tissues that attach your muscles to the bone.

Shin splints are caused by an overload on the shinbone and the connective tissues that attach your muscles to the bone. The overload is often caused by specific athletic activities, such as:

Running downhill

Running on a slanted or tilted surface

Shin splints can also be caused by training too hard, too fast or for too long.

In most cases, you can treat shin splints with simple self-care steps:

Adequate rest. Avoid activities that cause pain, swelling or discomfort — but don't give up all physical activity. While you're healing, try low-impact exercises, such as swimming, bicycling or water running. If your shin pain causes you to limp, consider using crutches until you can walk normally without pain.

Ice the affected area. Apply ice packs to the affected shin for 15 to 20 minutes at a time, four to eight times a day for several days. To protect your skin, wrap the ice packs in a thin towel.

Take an over-the-counter pain reliever. Try ibuprofen (Advil, Motrin, others), naproxen (Aleve), aspirin or acetaminophen (Tylenol, others) to reduce pain.

Grams

Calories

%-Cals

Calories

1,387

Fat
36.9

332

23
%

Saturated
3.5

32

2
%

Polyunsaturated
3.8

34

2
%

Monounsaturated
10.3

93

7
%

Carbohydrate
158.5

632

44
%

Dietary Fiber
18.0

Protein
109.6

462

32
%

Breakdown

Fat  23% Carbs 44% Protein 32%

Oh well, I guess I'll ride a bike to burn off some of these calories I ate tonight. If there a little consolation, I didn't gain any weight despite eating rice for 5 days now. In fact, I even dropped 0.2 lbs last week so I am happy at any rate :-)

   7 October 2009 - Jacksonville, Florida USA



2.04 Miles Outdoor Walk + 45 Minutes Strength Training

I tried running this morning but I couldn't even last a minute because it hurts-- it felt like there's a needle poking right below the calf of my left leg. I brisk walked 2 miles without a problem but as soon as I started running again the pain becomes unbearable... hence I went home and did 45 minutes strength training workout instead.

Grams

Calories

%-Cals

Calories

1,264

Fat
34.9

314

25
%

Saturated
7.5

67

5
%

Polyunsaturated
4.6

41

3
%

Monounsaturated
9.1

82

6
%

Carbohydrate
170.0

665

52
%

Dietary Fiber
13.0

Protein
72.1

296

23
%

Breakdown

Fat  25% Carbs 52% Protein 23%

The carbs is high that's because of rice. Rhebs, cut back on your carbs and eat a little bit more protein. Get back on it tomorrow and pay close attention to everything you shove in your mouth ok?!?!

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