After Plyomentrics, I ate some food (nutrition details are below) while I drove over to Walnut Creek for an outdoor run that ended up being 12.57 miles. There were some great people out for the day and it was a lot of fun! It was icy on the first lap and Jim captured it for the group as we slipped and slid our way through the course.
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Jim and I had way too much fun on the run and we stayed hydrated and fueled. Jim ran 15.6 and I ran about 12 catching him after his first loop. The Mud Mafia represented well today too! Run DMC ran his longest run to date and he shared it with us!
Video streaming by UstreamWith my brick a little over halfway done, I had to head out to my gym for some bike and swim training.
Feeding a Brick:There is a great deal of planning that goes into a brick (at least when I do it) so that I have food and water with me to keep me energized and hydrated throughout the calorie burn. It's a great chance to prepare for how you are going to plan out a race day as well with high energy snacks and water. My activities yesterday probably burned about 3000 calories and since I am not actively trying to lose weight I needed to make sure I accounted for those calories so I planned ahead and brought plenty of clean food for fuel! My body is already burning about 1200 a day so I didn’t quite equal out, but I got pretty close and had plenty of energy and ate well all day.
Breakfast: 1/2 cup Steelcut oatmeal, 1 TBSP flaxseed, 2 TBSP hemp protein, 2 teaspoon Agave nectar, 1/4 cup blueberries, 3 egg whites: 500 calories
24 ounces of water
Activity One: Body Combat/Plyometrics: 600 calories
Post workout: 1 TBSP Peanut Butter, homemade protein bars: 305 calories
24 ounces of water
Activity Two: Running 12.57 miles: 1300 calories
Mile six: 2 protein energy bars and blueberries: 300 calories and 8 ounces water
Mile nine: Ezekiel bread and 2TBSP peanut butter: 300 calories and 8 ounces water
Lunch: Sweet potato, chicken, quinoa, broccoli stir-fry, whole wheat pasta, 2 pieces of Ezekiel toast with 2 TBSP almond butter: 675 calories and 24 ounces of water
Activity Three: Biking 27 miles: 750 calories
Post workout: 1 TBSP Peanut Butter, homemade protein bars, skim organic chocolate milk: 405 calories
24 ounces of water during the ride
Activity Four: Swimming (unknown distance) 40 minutes: 300 calories
Activity Five: Back and chest weights: 100 calories
Post workout: 8 ounces organic chocolate milk, whey protein powder 2 protein energy bars: 470 calories and 12 ounces of water
Dinner: Clean Pizza, whole wheat pasta and marinara: 500 calories
Snack: Apple slices with dark chocolate and peanut butter: 350 calories
Total: 3050 activity calories 3805 nutritional calories 148 ounces of water