Sept 6

FUEL:
1045: WW Bread; Pear; Vermont Sharp Cheddar; Peanuts (g)
1200: Nature's Path Rebound Cereal; Peanuts
330: Plum; Vermont Sharp Cheddar; Nature's Path Rebound Cereal; Peanuts
630: Mango Halo: Soy Protein, Whole Grain Rice, Mangoes, Ginko Nuts, Tomatoes, in Kung Pao Sauce, Taro Spring Rolls
1030: Earl Grey Tea
100: Peanuts; Nature's Path Rebound Cereal (v, cc, g)

FUN:
Zen Palate w/ JL.
Shawshank Redemption w/ 28.5, excellent movie.
Finished Alias S1.

Sept 5-p

FUEL:
300: Peach
445: Egg White Omlette w/ Tomatoes; Fortified Instant Oatmeal w/ Flaxseeds & Cinnamon
1015: Mott's Tomato Juice; 1 square Tofu
1230: 2 Egg Whites; 1 square Tofu; Guava from our garden
415: Nature's Path Optimum Rebound Cereal (a fav food - incredible how much good fun stuff they pack into it - og everything: oats, cane juice, soy nuts, wheat bran, brown rice flour, soy protein, flaxseeds, banana, raisins, almonds, oat bran, kamut, sunflower seeds, cinnamon, matcha green tea, molasses, tocopherols)
515: 1 square Tofu (semi-frozen by the time I got back from the run - consistency of semi-fro, firm tofu is remarkably like a soft variety of cheese) (cc, g)
1100: Vermont Sharp Cheddar; Nature's Path Optimum Rebound Cereal (v)
1230: Dry Roasted Peanuts
130: Clif Nectar Bar Dark Choc Walnut

Drank so little today b/c of the stupid airport rules and traveling and the run.

FIT:
Walmart run (first thing I did after I got in - did it after unpacking a few things necessary for the run, haha)> 32 min to the toepath wm turnoff, walked a lot to Kohl's, Weggaman's, the recently upgraded Park by Panera, Wholefoods, Marshall's, then 30 min run back (uphill and carrying Boca Chili Bowl, lots of bars, my favorite cereal ever, and a Dogoba w/ chili and coacoa nibs. The way back hurt sooooo bad on my ankles. Don't know how I got back without stopping. Praise God. Let's hope I don't do anything stupid like not letting it recover before going at it again. It was cloudy today at first, then it got sunny, though it seemed cloudy too. I was hoping it'd rain to cool things down, though it's already 10 degrees cooler here today than on the coolest day at home this summer. The bookbag chaffed my neck on both sides real bad, also. Haven't slept in like 35 hours, too. By the time I was ready for bed last night, it was 2 hrs until I had to be awake for the plane, so I couldn't get myself to sleep. It was hot, too. I'd sweat sleeping.

FAITH: Psalm 63

1 O God, you are my God,
earnestly I seek you;
my soul thirsts for you,
my body longs for you,
in a dry and weary land
where there is no water.
2 I have seen you in the sanctuary
and beheld your power and your glory.

3 Because your love is better than life,
my lips will glorify you.

4 I will praise you as long as I live,
and in your name I will lift up my hands.

5 My soul will be satisfied as with the richest of foods;
with singing lips my mouth will praise you.

6 On my bed I remember you;
I think of you through the watches of the night.

7 Because you are my help,
I sing in the shadow of your wings.

8 My soul clings to you;
your right hand upholds me.

9 They who seek my life will be destroyed;
they will go down to the depths of the earth.

10 They will be given over to the sword
and become food for jackals.

11 But the king will rejoice in God;
all who swear by God's name will praise him,
while the mouths of liars will be silenced.

Sept 4

FUEL:
945: Instant Oatmeal, fortified; Peach; Vermont Sharp Cheddar (g)
1215: Fish; Broccoli; Peanut Butter; Pear; Dry Roasted Almonds; 70% Dark Chocolate... too much for my own good
700: Lemon Pepper Salmon; Great Veggies w/ Cauliflower, crab meat, Onions, Carrots, zuchinni, mushrooms; Chinese Squash
945: 3 Egg Whites; Plum; Watermelon; bit of peanut butter & almonds (g, cc)

FIT:
20 min Stairmaster (349Cal)
45 min Abs & Arms

FUN:
Last day at home :( Family dinner at home, albeit with the tv on in the background.
Ultimate planning.

Sept 3

FUEL:
830: Instant Oatmeal w/ Flax Seed & Cinnamon; Protein Shake of Vanilla Whey & Skim Milk
1000: Peanut Butter; Green Peppers, Onions, Broccoli, Green Beans Medley
1215: Peach; Beef Broth Tofu w/ Boiled Peanuts (g)
230: Vermont Sharp Cheddar; Pain au Chocolat (v)
500: Apple; Almonds & Peanut Butter
830-1000: Fish; Tofu; Broccoli; Chinese Squash; Peanut Butter; 70% Dark Chocolate; Toast w/ Peanut Butter; Dry Roasted Almonds

FIT:
Megaloop> 22:45 (11am, heat index 89, sunny)
45 min abs> (2am-ish, inspired by 300, insomnia, The Abs Diet)

FUN:
300 - better than I thought it would be.

Sept 2

FUEL:
900: Kashi GoLean w/ Skim Milk (v, g)
1200: 2 Personal WW Pita Pizzas w/ Garlic & Herbs, Garden Tomato Sauce, Vermont Sharp Cheddar, Tomatoes
400: Watermelon
715: Peppered Salmon; Onions & Green Peppers; Strawberries; Broccoli, Bok Choy, Carrot, Mushrooms & Cauliflower; Cantaloupe
915: Peanut Butterrr (g, cc)
1045: Peach
100: Pain au Chocolat; Dry Roasted Almonds

Sept 1-p

FUEL:
945: Kashi Go-Lean w/ Skim Milk; Chocolate Brownie Glazed Walnuts (v)
200: 2 Personal WW Pita Pizzas w/ Garden Tomato Sauce, Vermont Sharp Cheddar, Tomatoes, Garlic & Herbs; Peanut Butter (g)
600: Pan-Fried Fish; Garlicy Greens; Chinese Squash; Red Wine
1045: Peanut Butter; Pear; WW Chocolate Chip Pancake; Garlicy Greens; Dagoba Seeds (pumpkin, hemp, sunflower) 68% Dark Chocolate

200: Corn on the Cob, boiled, broiled, then spiked w/ Tobasco Sauce; Pan-Fried Fish

FIT:
Megaloop>> RAIN! WIND! Coolest day of the summer, near-perfect normal temp (still too warm to run- perfect would be at least 10 degrees cooler- like barely sweat temp). 22:21. (7:42/mi) Time Factors> Slowers: weight from water in shirt and shoes, wind. Fasters: more time since meal than usual, cooler temp.

Summer Training Analysis: July 1 and July 15, I did 2.2 mi at about 7:30 pace. By the end of the 2-month Megalooping experience this summer, I was able to do 2.9 mi at the same pace. Strictly looking at the 2.9-miler conditions, I improved my pace by a minute over the course of the 50-ish days. There aren't enough data points to say anything conclusive about when I started seeing results and whether I hit a plateau. Integrating speedwork in the fall will probably drop the time further, so I don't think it's a plateau. And continuing to push my lactate threshhold would probably have kept the times dropping, if the summer was longer. Cooler temps will also play a role. That big mountain involved recovery runs, and I'll try to determine what else. Maybe I needed a rest period at that time - maybe there's something to that week's-rest-ever-6-weeks concept. "Day 1" is just the first time I did the Megaloop. I had been training before, then, too, so it's not necessarily the month-mark where the badness peak occured. I would say that it was heat-related, but even in 100+ heat index-weather, I reached my peak of the 7:30/mi-ish pace.

FUN:
Shopping.
More Ultimate Planning.