Workout and Diet


Day 21 of my 90-day challenge.

Today’s Workout

  • Morning Workout:
  • 2 miles warm-up
  • 2 miles cool-down
  • 2.5 Miles jog
  • 1×200, all out; 2×100, all out; 2×50, all out; 2×50, crawling (hands and feet)
  • 50 Push-Ups, 1 set of 10 Push-up, Cross-Mountain-Climbers, Outside-Mountain-Climbers
  • 15 Meters high-kick walking, 15 meters high-knee skips, 15 meters Crouch-Shuffle, 15 Meters Crouch-Shuffle (other side)
  • Total Mileage: 7 Miles
  • Weekly Total: 34 Miles

Today’s Diet:

  • Breakfast:
  • Bone-Broth Stew with chopped vegetables, chicken, bison, and egg; seasoned with lemongrass and ginger (it was SOOOO good!!)
  • Morning Snack:
  • Nothing
  • Lunch:
  • Nothing
  • Afternoon Snack:
  • 10 prunes, 2 Nectarines
  • Dinner:
  • Bacon-fried Shrimp with turmeric, 1/2 Avocado, Green Olives
  • After Dinner:
  • 1 oz 70% Chocolate

Wow this morning’s workout was difficult!! I did speed yesterday, then went to my wife’s aunt’s house for dinner and drinks (lots of drinks). This morning it was hard to get up, hard to get moving, and hard to get my butt to the workout! But I couldn’t miss it because the team who invited me and my wife to do a Spartan Race with them this fall was training together, so I had to join them and support the team. The workout was really rough. But I enjoyed it just the same!

Workout and Diet


Day 20 of my 90-day challenge.

Today’s Workout

  • Morning Workout:
  • Afternoon Workout: Speed
  • 2 miles warm-up
  • 2 miles cool-down
  • 12 50-meter “Strides” to get my muscles set for the movements.
  • 6 400s (1:15 goal pace; +7, +10, +9, +12, +14, +12)
  • 400 cool-down jogging between the second and fourth; 800 total
  • 3 sets of 15: Push ups, cross-over mountain climbers, outside-arms mountain climbers
  • Total Mileage: 6 Mile
  • Weekly Total: 27 Miles

Today’s Diet:

    • Breakfast:
    • Sweet potato eggs, Canadian Bacon, served over mixed greens
    • Morning Snack:
    • Nothing

    • Lunch:
    • Sweet Potato eggs, Canadian Bacon, served over mixed greens

    • Afternoon Snack:
    • 5 prunes

  • Dinner: Salad
  • 4 Grilled Pork Ribs, 4 1/3lb Bacon-Wrapped Sirloin Steaks, 1 Avocado, large side salad, small bowl fruit, several glasses of wine

My speed workout today was done at full-sun, right in the middle of the day, in the blazing summer heat! It was SOO hot! And I started slow, I think, as a result of that. On the plus side: my workout last week ended with a slowest sprint of +14 seconds; and today’s workout only deteriorated to +14 seconds as well. I was really excited to see myself manage to keep my output up that high, especially when I started out a full 5 seconds slower than last week! I still need to pour on the speed though – I can’t make my sub-5 with 82 second 400s…

Workout and Diet


Day 19 of my 90-day challenge.

Today’s Workout

  • Morning Workout:
  • 1 mile
  • Afternoon Workout: Gym
  • 10 minute Row Warm-Up: Max weight at 30-35 strokes per minute
  • 4 Super-sets: 20 incline sit-ups, Shoulder presses (8@55lb, 6@60lb, 5@60lb, 6@55lb)
  • 4 Super-sets: 10 Lower-Abs (held a 25lb barbell between my feet and lifted with straight legs), Heavy Rows (8@160, 7@180, 5@200, 6@180)
  • 4 Super-sets: Lift from right side, up over the top and down to left side with a 45lb “Plate”; Lift 45lb bar from shoulder-height upward, holding away from the body.
  • 5 miles run
  • Total Mileage: 6 Mile
  • Weekly Total: 21 Miles

Today’s Diet:

  • Breakfast: Salad
  • Mixed Salad Greens, Kiwi, Rosemary Ham
  • Morning Snack:
  • 1 tablespoon Coconut butter mixed with 100% Cocoa Powder
  • 1 tablespoon Raw Apple Cider Vinegar
  • Lunch: Burger and Salad
  • Baked Bison burger
  • Wild-caught salmon with green salad, tomatoes, and avocado
  • Afternoon Snack:
  • 1 tablespoon Coconut butter mixed with 100% Cocoa Powder
  • 1 tablespoon Raw Apple Cider Vinegar
  • Dinner: Salad
  • Mixed Salad Greens, Mushroom, Carrot, Cucumber, Zucchini, Rosemary Ham, Avocado

Awesome workout at the gym followed by what turned out to be a great run, but started pretty slowly!

What’s For Dinner? Slow-Cooked Apple Steak


SlowCookedAppleSteak

UPC’s Slow Cooked Apple Steak: A Post-Workout Favorite!

What you’ll need:

  • 1 lb frozen Grass-Fed Steak (this cut is a rib-eye; but any cut will do)
  • Spices: Fresh ground pepper and Turmeric
  • 1 medium Organic Apple (this time I used a Fuji)
  • 1/2 large Organic Sweet Potato, home-fry cut
  • 4-6 Crimini Mushrooms, quartered
  • 1 medium Organic Zucchini, home-fry cut
  • 1 tablespoon Coconut Oil
  • (optional) 1 large Carrot, home-fry cut
  • Spices (choose 2): Oregano, Thyme, Marjoram, Rosemary, Garlic, Ginger

Serves: 2
Cook and Prep Time: 65 minutes

1. Add the steak and the coconut oil to a large pan (with a cover) and turn on to high.

2. Let the pan heat up completely so that the steak is sizzling, then turn the pan down to “Simmer”.

3. As soon as the steak is no longer sizzling, flip it, so that the still-frozen side is down in the pan.

4. Spice the seared side of the steak.

5. Lay the sliced apple out on top of the now-spiced steak, covering the top of the steak as completely as you can.

6. Add the home-fry cut vegetables around the outside of the pan, filling the remainder of the pan with the vegetables.

7. Spread the vegetable spices around on the home-fry vegetables, getting as good coverage as you can.

8. Cover the pan, and let cook for 60 minutes.

Notes and thoughts:

This is one of my favorite meals to make while I’m working out. It’s really easy to prep, taking all of about 5 minutes to sear the meat, spice it, chop and add the veggies to the pan, and cover it. The whole thing is quick, easy, and trouble free! Then I can leave it cooking, entirely ignored while I go hit the gym for an hour. And there’s a delicious Paleo meal, waiting for me cooked and ready as soon as I return! The most difficult part of this meal is not eating it the moment I walk in the door!

If you’re not going to be out for a full hour, there are a few variations that you can make that will increase the enjoyment of parts of this meal. If you follow the above instructions, the vegetables will be fully cooked. They’ll feel, taste, and eat more like stewed vegetables than a stir-fry. There are times when I really like the crisp but cooked flavor of a great stir-fry, but of course, if I’m working out while my food cooks, that’s not the kind of meal I am going to end up with. So, if you’re going to have some time left over after your workout, here is how I would suggest modifying this recipe:Cook the steak with the sweet potatoes and mushrooms spread around it. Take the sweet potatoes and mushrooms out of the pan after about 30 minutes of cooking (or whenever is convenient to you). You can leave them in a bowl to the side. About 15 minutes before meal time, add some carrots to the steak pan to start to soften up.
About 10 minutes before meal time, retrieve the carrots from the steak pan and add them to a new pan. In the fresh pan, add the zucchini, some coconut oil, and some fresh quartered Crimini mushrooms. Cook these on high for about 5 minutes, stirring constantly. Turn the heat off and let them sit in the pan. After turning the heat off, add the sweet potatoes and the other mushrooms in with the stir fry, give a good thorough mixing, so that all of the vegetables are mixed together, and leave this to sit until meal time – about 5 more minutes. When it’s meal time, serve all of the stir-fry and slow-cooked vegetables together.

Workout and Diet


Day 18 of my 90-day challenge.

Today’s Workout

  • Morning Workout:
  • 1 mile
  • Evening Workout: Sprints
  • Nothing
  • Total Mileage: 1 Mile
  • Weekly Total: 15 Miles

Today’s Diet:

  • Breakfast: Salad
  • Mixed Salad Greens, Kiwi, Rosemary Ham
  • Morning Snack:
  • 1 tablespoon Coconut butter mixed with 100% Cocoa Powder
  • 1 tablespoon Raw Apple Cider Vinegar
  • Lunch: Salad
  • Mixed Salad Greens, Mushroom, Carrot, Cucumber, Zucchini, Rosemary Ham, Avocado
  • Afternoon Snack:
  • 1 tablespoon Coconut butter mixed with 100% Cocoa Powder
  • 1 tablespoon Raw Apple Cider Vinegar
  • Dinner:
  • Ground beef with turmeric, fresh ground pepper, 5 cloves fresh garlic
  • Avocado
  • 5 Prunes, 1 nectarine

Off day; that’s my second off-day for the week. If things go well, I won’t have another.

Workout and Diet


Day 17 of my 90-day challenge.

Today’s Workout

  • Morning Workout:
  • 1 mile
  • Evening Workout: Sprints
  • 1.5 miles warm-up
  • 1.5 miles cool-down
  • 3 800 hills – there’s a hill near my home which is almost exactly .5 miles up. So I ran up, did pull-ups, then ran back down. 800 up, 800 back down, 3 times; total: 3 miles.
  • 3 sets of 10 pull-ups
  • Total Mileage: 7 Miles
  • Weekly Total: 14 Miles

Today’s Diet:

  • Breakfast: Salad
  • Mixed Salad Greens, Kiwi, Cucumber, Apple, Rosemary Ham
  • Morning Snack:
  • 1 tablespoon Coconut butter mixed with 100% Cocoa Powder
  • 1 tablespoon Raw Apple Cider Vinegar
  • Lunch: Salad
  • Mixed Salad Greens, Apple, Cucumber, Zucchini, Rosemary Ham, Avocado
  • Afternoon Snack:
  • 1 tablespoon Coconut butter mixed with 100% Cocoa Powder
  • 1 tablespoon Raw Apple Cider Vinegar
  • Dinner:
  • Coconut Shrimp, cooked in coconut oil, turmeric, Italian seasoning
  • Avocado
  • Green Olives
  • 5 Prunes

This was a great workout. I haven’t been doing enough hills, since the route that I run most days is completely flat (along the Hudson river walk). So it was a great feeling to get out and pound out some hill workouts! It was interesting to note that I was done after 3, and the 1.5 miles home from the hill was a challenging 1.5 miles! It’s not terribly surprising, considering I did speed yesterday, but it seems like 3×800 is sort of a workout limit for me. So now I have two goals with regards to getting my speed training up and running (pun, anyone?): first, I need to increase my speed, so I’ll likely be adding in some 200s somewhere in my workouts. Second, I apparently have a peak-output limit of about 1.5 miles, so I’ll need to increase that somewhat to be really effective. I would like to see that double before the 1-mile race in September, so my training can be 3 miles of training (plus the warm-up and cool-down that I do) rather than the 1.5 miles that I am able to do now.

I think those are reasonable goals, and I think they’ll happen to some extent as a result of the training that I’m doing anyway. But with me aware of them and focused on them, I can push them a bit more, and perhaps see some better improvements.

Workout and Diet


Day 16 of my 90-day challenge.

Today’s Workout

  • Morning Workout:
  • 1 mile
  • Evening Workout: Sprints
  • 2 miles warm-up
  • 2 miles cool-down
  • 3 800s (2:30 goal pace; +25, +35, +38) HOT today! Still beat last week though!!
  • 400 cool-down jogging between each 800; 800 total
  • 4 sets of 15: Push ups, cross-over mountain climbers, outside-arms mountain climbers. Switched to 1 rep = 1 push-up, 1 cross-over MC, 1 outside MC; it was MUCH harder!! Did 4 sets. Feeling it!!
  • Total Mileage: 7 Miles
  • Weekly Total: 7 Miles

Today’s Diet:

  • Breakfast: Salad
  • Mixed Salad Greens, Cucumber, Kiwi, Apple, Rosemary Ham
  • Morning Snack:
  • 1 tablespoon Coconut butter mixed with 100% Cocoa Powder
  • 1 tablespoon Raw Apple Cider Vinegar
  • Lunch: Salad
  • Mixed Salad Greens, Apple, Cucumber, Zucchini, Rosemary Ham, Avocado
  • Afternoon Snack:
  • 1 tablespoon Coconut butter mixed with 100% Cocoa Powder
  • 1 tablespoon Raw Apple Cider Vinegar
  • Dinner:
  • Slow-Cooked Apple Steak
  • Vegetable Stir-Fry
  • Veggies: Sweet potato, Zucchini, Mushrooms

It was a rough workout, and I was SERIOUSLY feeling it! Despite the heat, and the difficulty of the workout, I think I may have had another 800 in me. This is exciting, because it’s the first time I’ve finished the planned workout with a little in the tank. Not much, of course, but a little. Before increasing the workout, though, I am going to focus more on form and output, and see if I can translate some of that reserve gas in to performance; see if I can get my times down a bit!

As my Kung Fu instructor loves to shout: “MORE CHI!” to which the class replies: “TRAIN HARDER!”. So, I want more chi. I am going to train harder!