Running

I've been exploring barefooted running for the past few months. I can now say that I don't like shoes anymore but they are required in our society. After completing my couch to 5k program I was able to run 3.1 miles in 36 minutes. After training my feet and form I ran the same distance in 28:54 shoeless. I'm now working on increasing my distance. The longest I have run is now 7.3 miles( half marathon here I come).

My training Schedual is going to be as follows:

• 3 days a week running 5 miles
• Saturday endurance runs of over 8 miles.
• run to my inlaws house 12 miles away
• run to my parents house 15 miles
• run to my brothers house 30 miles away

I know I can do it. its just putting one foot infront of the other

Cancer, Strength Training, and Bodily Health

Here is an interesting Guest post from Melanie Bowen 

When it comes to exercise, there is perhaps nothing better than an aptly designed
strength training program. Individuals who are currently battling cancer should be
looking for ways to keep their bodies in topnotch shape. If they have long been
frustrated with cardio workouts, they can instead turn to exercises that will tone their
muscles and allow them to feel better about themselves. When cancer patients
understand which activities will be most beneficial, they can jump into the regimen
wholeheartedly. Whether men and women have developed mesothelioma or
lymphoma, physical activity can help them remain positive.

        Personal trainers will be excellent aids for providing knowledge on how to build
muscle mass. In general, exercise enthusiasts will want to work the arms, legs,
back, stomach, and chest. When the appropriate attention is given to all muscle
groups, the body can be wonderfully transformed. If people are feeling a bit joyless
because of their recent diagnosis, they can devote their energy to maintaining
physical fitness. Mixing in some cardio can also pay dividends. Trainers can help
people develop a workout regimen that can be adhered to week after week. Rest
days will ultimately be just as important as active days.

        One of the best things that enterprising cancer patients can do is join a gym. Good
facilities will offer up all the latest devices. Gym members can run on high-end
treadmills or lift weights on delicately designed machines. Many of the treadmills
allow runners to simulate outdoor conditions and keep pace. The device they are
using might incline, for example, to simulate uphill running. Many gyms also feature
large pools. Swimming and water walking tax different muscle groups with low
impact on joints, and can provide a nice change of pace for individuals who have
been lifting weights or using stationary bicycles for weeks on end.

        Medical research shows that regular exercise can actually boost energy levels.
When workout enthusiasts get into a rhythm, the entire body will begin to function
better. This is especially helpful for cancer patients experiencing fatigue during
treatment regimens. This assumes, of course, that people have been following a
healthy diet. Protein, fiber, vitamins, and minerals will all be needed in sufficient
quantities to help maintain a healthy system as well.

        Ultimately, then, exercise can surely help cancer patients remain optimistic about the
future. When done in tandem, strength training and cardio can reinforce each other
and provide added benefit. Some folks might even wish to try a little yoga or
meditation to aid with mental health. It is important to speak with your doctor and
develop a plan which incorporates exercises appropriate for you.

Image courtesy of http://nathanwjackson.wordpress.com/

Day 28 11/26/12

November 26, 2012

Completed my first 5K

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Lunch
El Pollo Loco - Grilled Chicken Salad - W/ Corn and 5 House Salsas, 16.5 oz.	276	27g	9g	27g	75mg	1,193mg	9g	4g
Dinner
Carls Jr - Sweet Potato Fries, 1 small container (117g)	440	54g	24g	3g	0mg	480mg	16g	6g
Carl's Jr - Big Carl, 324 g	930	55g	58g	47g	145mg	1,390mg	12g	3g
TOTAL:	1,646	136g	91g	77g	220mg	3,063mg	37g	13g

Exercises	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Walking, 2.5 mph, leisurely pace	105	10
Running (jogging), 6 mph (10 min mile)	402	33
TOTALS:	507	43	0	0	0

Day 27 11/25/12

November 25, 2012

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Coco's Joe's Scramble - 3 Egg Omlette With Ground Beef, Sauteed Mushrooms, Spinach, Tomatoe and Onion, 1 plate	610	15g	42g	44g	675mg	720mg	9g	4g
Dinner
El Pollo Loco - Grilled Chicken Salad - W/ Corn and 5 House Salsas, 16.5 oz.	276	27g	9g	27g	75mg	1,193mg	9g	4g
El Pollo Loco - Chicken Leg, 1 Leg (1.6 oz)	90	0g	4g	12g	70mg	170mg	0g	0g
TOTAL:	976	42g	55g	83g	820mg	2,083mg	18g	8g

Day 26 11/24/12

November 24, 2012

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Generic - 3 Fried Eggs, 3 eggs	210	0g	15g	18g	555mg	70mg	0g	0g
Oscar Meyer - Hearty Thick Cut Bacon, 3 skillet cooked slice (12g)	120	0g	15g	12g	30mg	750mg	0g	0g
Lunch
Original Tommy's - Double Chili Cheese Burger (No Bun), 1 burger	890	27g	39g	40g	55mg	850mg	0g	0g
Original Tommy's - French Fries, 189 g	510	65g	25g	7g	0mg	143mg	0g	0g
Dinner
El Pollo Loco - Grilled Chicken Salad - W/ Corn and 5 House Salsas, 16.5 oz.	276	27g	9g	27g	75mg	1,193mg	9g	4g
El Pollo Loco - Chicken Leg, 1 Leg (1.6 oz)	90	0g	4g	12g	70mg	170mg	0g	0g
TOTAL:	2,096	119g	107g	116g	785mg	3,176mg	9g	4g

Exercises	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Running (jogging), 5.2 mph (11.5 min mile)	423	30
Walking, 2.5 mph, leisurely pace	101	10
TOTALS:	524	40	0	0	0

Day 25 11/23/12 Fasting

November 23, 2012

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Dinner
El Pollo Loco - Chicken Leg, 1 Leg (1.6 oz)	90	0g	4g	12g	70mg	170mg	0g	0g
El Pollo Loco - Grilled Chicken Salad - W/ Corn and 5 House Salsas, 16.5 oz.	276	27g	9g	27g	75mg	1,193mg	9g	4g
TOTAL:	366	27g	13g	39g	145mg	1,363mg	9g	4g

Day 24 11/22/12 Thanksgiving!!

November 22, 2012

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Pork - Cured, bacon, cooked, pan-fried, 2 slice cooked	84	0g	6g	6g	18mg	384mg	0g	0g
Albertsons - Sunny Side Up Egg, 2 egg	140	2g	9g	12g	160mg	130mg	0g	0g
Generic - Cooked Pork Diced, 0.5 cup	182	0g	11g	18g	61mg	258mg	0g	0g
Lunch
Ball Park - Hot Dogs, 1 frank	110	4g	16g	7g	35mg	550mg	2g	0g
Delimex - Beef Tacquitos, 2 tacquitos	144	18g	6g	6g	8mg	192mg	1g	2g
T.g.I. Friday's - Pot Sticker, 2 pot sticker	260	27g	14g	7g	62mg	716mg	1g	1g
Don Miguel - Chicken Empanadas, 2 empanadas	140	16g	5g	7g	13mg	330mg	1g	1g
Dinner
Turkey breast meat, 3 serving	103	4g	2g	17g	43mg	1,005mg	3g	0g
Ham - Sliced, regular (approximately 11% fat), 2 serving 2 slices	183	4g	10g	19g	64mg	1,460mg	0g	1g
Garden Fresh - Asparagus - Baked With Olive Oil & Seasoning, 10 medium stalks	82	7g	5g	7g	0mg	131mg	0g	3g
Generic - Carrots, 8 oz.	64	32g	0g	8g	0mg	520mg	24g	8g
Snacks
rite aid pantry - mixed nuts lightly salted, 2 oz	320	10g	30g	12g	0mg	110mg	2g	4g
TOTAL:	1,812	124g	114g	126g	464mg	5,786mg	34g	20g

Exercises	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Running (jogging), 6 mph (10 min mile)	415	35
Walking, 2.5 mph, leisurely pace	105	10
TOTALS:	520	45	0	0	0