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Saturday, june 2. How to read nutritional labels.

   Food 1.Total fat 6,5 gSaturated fat - 1,5gSodium - 225 mgTotal carbohydrate 17 gsugars - 5 gProtein - 2,5 gWould this food have a high, low or medium glycemic response? How quickly would it be  digested?In order to answer this question I have to do some math - divide sugars on the total carbohydrate:5g : 17 g =0,29.And multiply by 100%:0,29 * 100 =29%.

Swimming in the Riverbank State Park.

5.30 a.m. - cereal with milk, peanut butter sandvich, coffee.9 a.m. - cottage cheese, fruit.11 a.m. - 11.45 a.m. - swimming without stops.12.15 a.m. - chocolate milk.1 p.m. - beans, eggs, potato, coffee, water.Swimming tremendously increased apetite and metabolism. I like to swim in Riverbank State Park Olympic-size pool. It's feel great!   

Acclimatization to the heat and humidity.

    Tuesday, 29.When moisture in the air increases, I have to modifyed my training.So, what can I do?I have to run in the coolest time of the day, and I have to slowly increase my training volume.5 a.m. - milk and sereal.5.15 - 6.30 a.m. - running6.30 a.m. - electrolyte - carbohydrate beverage.During heat and humidity acclimatization my body will be shifting from anaerobic to aerobic /using fat storage/ metabolism.And again, during this period I have to slow down my speed and exercise intensity.

Day 1. In Riverdale.

Today my first day in the new place - I have to search my running distance6 a.m. - breakfast - milk and cereal, coffee.6.30 a.m. - 9 a.m. - walking through various steps, near Golf' Club, lake and forest.Strong rain  - I am hiding in Golf club, drinking coffee and observe sportsmens and wondering - how they will be playing Golf in this weather? But rain stopped soon and I with my husband /accompanying me / rush to the nearest resrorant.9 a.m. - Greek omlette, whole - wheat toast, coffee.

Day 9. I would like to loose weight.

    Yes, Memotial Day weekend right after the corner and I decided to loose some weight!6 a.m. - eggs,bacon, toast, fruit and cofee.7 a.m. - 2 cups of water.7.30 a.m. to 8.30 a.m. - run.But today I wiil be teaching my body to use their own fat storage. How can I accomplish that? - Very simple. I was not eating any carb's before and immediately after run. So, my after - run snack was after 2 hours after running ;10.30 a.m. - lean meat,lettuce, bread.Coffee.

Day 8.Running in the dark.

   8 glasses of water, spread throughout the day.7 p.m. - Pretraining snack: Whole - grain bread with peanut butter and apple.8 p.m.-9 p.m. - run in the Park.Posttraining snack: Skim milk, 20 g of casein and dark chocolate.

Day 7. Muscle's glycogen overload.

 Today I am not running - but I have to prepare myself for tomorrow run. So, I came to visit "MET" foodmarkets on the E 110 ST.What food I need for repairing my muscle?What food I need to prevent mental fatique?What food I need to prevent hypoglycemia?Keeping this question in mind I start shopping produce:Ground pork - 2 poundsGround beef - 3 poundsSalmon file - 3 poundsThis products contain essential aminoacids, saturated fats and omega-3 fats.Thin Spagetti 'Ronzoni"Brown rice

Day 6.

   It was strong rain outside - I have to push myself to run.  6 a.m. - oatmeal, skim milk, haselnuts, apple, coffee.  8 a.m. - 2 cups of water.  9 a.m. - mango and cottage cheese.  10 a.m. - 2 cups of water.  11 a.m. - 12.30 p.m. - run.

Day 5, Friday.

11 a.m.1/2 cup of yogurt and apple.

Day 4, Wednesday.

6 a.m.Checking my hydration status with urine color :Well hydrated - light yellowModerate dehydration - yellowVery strong dehydration - dark yellow/orangeBreakfast, drinking 500 ml of water9 a.m. - lunch, drinking 400 ml of water.11 a.m. - protein and low glycemic carb's.12 p.m. - 1.30 p.m. - run in the Park.After run I  had weightened myself again - total loss was 3 pounds. so I have to drink to prevent dehydration - 3*3=1200 ml.Today in my post - running drink I included casein:Casein - 20 g
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