25 August 2009 -  Jacksonville, Florida USA        

                                

4.05 Miles Run on Treadmill

It was a sluggish day for me!  I really didn't feel like running today because I am still sore from the weight lifting and cross training yesterday but I did it anyway in a little slower pace.

	Grams	Calories	%-Cals
Calories		1,951
Fat	42.5	374	21	%
Saturated	9.9	88	5	%
Polyunsaturated	5.2	45	3	%
Monounsaturated	12.6	108	6	%
Carbohydrate	275.7	1,080	60	%
Dietary Fiber	17.9
Protein	82.8	339	19	%
Breakdown
Fat  21%  Carbs 60% Protein 19%

 

I ate too much bread and rice today but it's ok. Well, can't think of anything else to say... I am just exhausted and want to go to bed early tonight. ZZZZZZZZZ

     24 August 2009 -  Jacksonville, Florida USA        

                                

30 Minute Weight Lifting/Cross Training

Today, while I was doing abs crunches and sit-ups, suddenly it felt like my stomach "knotted" together then completely tightened up with a throbbing pain in my lower right abdominal quadrant and it was a sharp, squeezing pain like a leg cramp and I thought I was going to pass out. It went away after a minute or so as soon as I stopped doing the crunches. The pain is in the same area where I sometimes had stomach spasm during one of those longer outdoor run.

So I goggled “stomach pain when running” and it brought me to the military website and somehow shed light to my concern. I have actually made a Dr’s appointment for this but I won't see the doctor until Sept 4.

How to Avoid Stomach Cramps When Running
by Stew Smith

A Marine asked about running during the USMC three mile run.

Here is his question:

"Every time I run hard to get a good score on the three 3 mile PFT, or when I’m training for the test, I get a stomach cramp or side stitch about half way in the three mile timed run. My question is - what can I do to prevent it and what can I do to stop the pain or lessen it?"

Running with stomach cramps is never fun, but there are ways to lessen or work through the pain - or even prevent the cramps altogether.

First, it is still a big mystery to many physiologists and doctors as to what is the real cause of stomach cramps. The experts have theorized that the common side stitch is caused by the exertion that running and bouncing forces inside the abdominal walls. Basically, your stomach and other organs - like the spleen and liver - bump into each other as your feet jar the ground causing connective tissue to stretch on the nerves and cause pain. This connective tissue is also attached to your diaphragm which helps with breathing. This pain is usually on the right side and just under the ribs. Exercise like horseback riding, running, and sit-ups are common causes of the side stitch.

Ways to Prevent or Lessen the Pain of the Common Side Stitch:

1.) Do not Run on a Full Stomach
You shouldn't drink large amounts of water or eat 2-4 hours before exercise. Sip small amounts (1-2 swallows) before and during exercise and wait to fully re-hydrate until after the workout. Dehydration can cause cramping as well, so do not ignore water/Gatorade during running. Always sip a few swallows at regular intervals if running for more than 30 minutes and in hot temperatures.

2.) Decrease Pace and Breath Deeply
Decrease fast pace for a few minutes and continue deep breathing techniques during running. A common running sequence is a three step inhale and two step exhale pattern. Slowing down your pace will allow for you to keep up with that pattern. As you increase to near maximum speed, your breathing will become more labored. However, you can push through the pain and keep your pace if you concentrate on breathing deep by pushing your stomach out when you inhale and relaxing it as you exhale.

3.) Pre-Stretch With Side Torso Twists
Pre-stretch before running by doing side torso twists. One of the best ways to pre-stretch the area is to lift your arms over your head and lean to the left and right at the waist.

4.) Perform Lower Back and Abdominal Exercises
Do more lower back and abdominal exercises - see "Achieve Washboard Abs" for more ideas. Having a strong core will help you prevent the side stitch.

I hope these ideas can help you during your timed runs and training for faster paced running.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com
 

	Grams	Calories	%-Cals
Calories		1,778
Fat	49.6	446	25	%
Saturated	12.8	115	6	%
Polyunsaturated	2.0	18	1	%
Monounsaturated	3.6	32	2	%
Carbohydrate	224.8	869	48	%
Dietary Fiber	29.3
Protein	116.8	480	27	%
Breakdown
Fat  25%  Carbs 48% Protein 27%

 

     23 August 2009 -  Jacksonville, Florida USA        

                                

Rest

Lately, especially when I started running 5 to 6 miles, I sometimes feel this throbbing pain in my lower right abdomen but it usually goes away when I walk it off for few minutes and bring my heart rate down. The thing is I don’t feel this pain whenever I run on the treadmill at the gym for the same distance.
 

 

	Grams	Calories	%-Cals
Calories		2,163
Fat	83.2	748	34	%
Saturated	22.8	205	9	%
Polyunsaturated	5.8	52	2	%
Monounsaturated	22.3	200	9	%
Carbohydrate	231.6	903	42	%
Dietary Fiber	22.7
Protein	128.0	519	24	%
Breakdown
Fat  34%  Carbs 42% Protein 24%

 

Ohh my goodness!!!back to the old bad habit again??!?!.  Rhebs, you must keep your calorie intake to 1,200 calories when you are not exercising!!!!

     22 August 2009 -  Jacksonville, Florida USA        

                                

5.11 Miles Run Outdoor

Great run today at 6:36 AM!  The morning breeze with just  little bit of sunshine towards the end of my run at  7:20 AM was more stimulating.  

Here's the comparison of my last two Saturdays ran:

                              Aug 15, 2009                       Aug 22, 2009
                                   5.11 miles                 5.11 miles 
                              7:15 AM Outdoor Run             6:36 AM Outdoor Run

Duration            ---->    74 min 58 sec                  69 min 45 sec
Speed                ---->    14 min 40 sec per mile    13 min 38 sec per mile
Calories Burned  ---->     449 calories                    450 calories

 

	Grams	Calories	%-Cals
Calories		1,576
Fat	34.4	310	19	%
Saturated	11.9	107	7	%
Polyunsaturated	3.9	35	2	%
Monounsaturated	6.2	56	3	%
Carbohydrate	190.2	761	47	%
Dietary Fiber	22.0
Protein	129.6	536	33	%
Breakdown
Fat  19%  Carbs 47% Protein 33%

 

This is my planned meal for now and I don't know what lies ahead as DH and I are going to run some errands later today and then do grocery shopping before I go in to my part time job at 4PM.

*Edited after we had lunch at Golden Corral *

See what happens when I dine out at the buffet bar.  My total calorie intake was 1,000 more than I had planned to consume today!  Bad me!!!

	Grams	Calories	%-Cals
Calories		*2,527
Fat	84.5	754	30	%
Saturated	25.6	228	9	%
Polyunsaturated	8.2	72	3	%
Monounsaturated	15.1	134	5	%
Carbohydrate	334.5	1,322	52	%
Dietary Fiber	20.7
Protein	117.3	468	18	%
Breakdown
Fat  30%  Carbs 52% Protein 18%

     21 August 2009 -  Jacksonville, Florida USA        

                                

Rest

Feeling crappy this morning so I decided to take a rest.  I was supposed to do some strength training this morning but the coffee I had yesterday morning had a bad effect on me that kept me wide awake until almost midnight.  I swear I will not drink coffee from now on!

	Grams	Calories	%-Cals
Calories		1,419
Fat	36.0	325	23	%
Saturated	9.5	86	6	%
Polyunsaturated	6.7	60	4	%
Monounsaturated	13.6	122	9	%
Carbohydrate	158.5	611	43	%
Dietary Fiber	20.9
Protein	117.1	489	34	%
Breakdown
Fat  23%  Carbs 43% Protein 34%

 

Next time, I will try to get my calorie intake down to 1,300 whenever it's a rest day for me.

     20 August 2009 -  Jacksonville, Florida USA        

                                

4.01 Miles Run on Treadmill + More

My run this afternoon was a so so that's because I was still a little bit tired from this morning's bicycle ride at 5:30 AM as I spin around the neighborhood for 8 miles in 40 minutes. Love the feel of the morning mist though as it was drizzling a little bit when I started the ride.

	Grams	Calories	%-Cals
Calories		1,452
Fat	43.6	388	29	%
Saturated	11.3	101	7	%
Polyunsaturated	12.2	107	8	%
Monounsaturated	11.6	104	8	%
Carbohydrate	136.2	541	40	%
Dietary Fiber	14.9
Protein	105.3	424	31	%
Breakdown
Fat  29%  Carbs 40% Protein 31%

 

Nonetheless,  I am happy that I've finally shed another pound last week despite being bad for two days. 

     19 August 2009 -  Jacksonville, Florida USA        

                                

Rest

I thought I deserved to get a good rest after that 6 miles ran yesterday.

	Grams	Calories	%-Cals
Calories		1,305
Fat	46.1	404	31	%
Saturated	10.9	96	7	%
Polyunsaturated	10.3	89	7	%
Monounsaturated	19.2	166	13	%
Carbohydrate	129.6	512	40	%
Dietary Fiber	18.7
Protein	92.7	376	29	%
Breakdown
Fat  31%  Carbs 40% Protein 29%

 

I finally broke the habit of eating more  on my rest day.  I should be eating more whenever I run 5 0r 6 miles but for some reason in the last few weeks I have been doing the opposite.  I should know better...