Penguin Revised

It is my understanding that none of you were able to access my Penguin running program spread sheet, which I attached to a post a few days ago.  Come to think of it, I wasn't able to see it during a routine visit to my own blog.  I have re-typed everything below.  I will indeed figure out a way to make the information more sharable.

For my new readers, if you go back a few posts, you will understand what and who the Penguin is.

Saturday

(Min) 25

(Dist) 1.8 Sunday (X train - min) 40 Monday 25 1.8 Tuesday     Wednesday 40   AMPPW 125.8 Thursday 30 2.3 Friday ========== TOTALS 160 min of work out time 5.9 miles run ========== Run X Train Rest

The Worst & the Best

• Today I turned in my absolute worst 5K time at 46:04.  I'm not sure why that is.  The entire race was as flat as a pancake.  I found the weathered boardwalk to be challenging to run on, but there was not a single hill to conquer.  There were some more seasoned runners leaving the site at the same time I was.  They were discussing how the heat made the race very difficult.  
• Now according to my Nike+, we covered 3.5 miles, giving me a 5K time of 41:25.  The discrepancy doesn't matter at all.  Who is right?  Who cares.
• Our final turn took us into MCU Park, where the Brooklyn Cyclones play.  What an adorable little stadium.  Our final task was to do a lap around the field before crossing the finish line.  I did so with a smile from temple to temple.  I waved to the fans.  It was a total blast.
• BUT BUT BUT BUT BUT for the very first time, I ran the entire race.  I didn't run very fast.  I didn't have to.  I just kept pushing forward, taking it from Coney Island to Brighton Beach and back.  And who did I get to high five at the turn around?  There he was, Andre, my volunteer partner from two weeks ago (Check my Monday, June 16 post).   And of course, right after our hands met I shouted "I love you Andre!" for the entire boardwalk to hear.
• Not every race is going to be my fastest.  There has to be one which will be my slowest.  The important part is that I got out there, and I feel absolutely fantastic.

The new Thunderbolt at Coney Island

MCU Park, Home of the Brooklyn Cyclones

Me on the D

An ounce of encouragement is encouragement nonetheless.  Even if it is a machine.

Brown Rice Pasta

• Today I made the most amazing brown rice pasta salad with lentils, avocado and zucchini.  It was SO good.
• Below you'll find a chart noting my first week of my Penguin running program.  It shall become more fancy as I progress.
• Again, I am not doing all of this for a size or weight number.  But becoming a vegan athlete sure has its perks.  Check me out in my Horny Toad shorts.  They are a size four, and did not fit me last summer.  Sweet.

http://www.hornytoad.com

Making It Happen

How do I make myself a leaner, stronger and faster runner?  I'm spending more time cross training and resting, and less time running.  Go figure.

By the way, I received a great smoothie tip from From the Ground Up Wellness.  Freeze the coconut juice in ice cube trays.  Brilliant.

http://fromthegroundupwellness.com

Wednesday Weigh-In

My AMPPW (morning post pee weight) 125.8 pounds.

Here is what I ate to get there, although, I have become not very good at noting my vitamins:

Wednesday, June 18	•32oz, Karen H2O (H2O fused with grapefruit, sage, ginger, whole cloves) •Baba ganoush, salsa & Power greens sandwich on Bread Alone Organic Whole Wheat Sourdough •Smoothie: coconut juice, banana, pineapple, Power greens, current powder blend •Vgn chorizo wrap •Brussels sprout, salsa & hummus sandwich on Bread Alone Organic Whole Wheat Sourdough •Trail mix & nuts H2O=98oz	AMPPW=128.6 WO=40 min, hand and ankle weights
Thursday, June 19	•24oz, H2O •(2) Bread Alone Organic Whole Wheat Sourdough tst w/hummus •2V •Smoothie: coconut juice, Power greens, 365 Organic Tropical Blend (strawberry, banana, mango), current powder blend, wheat germ, turmeric, cinnamon, ginger, cardamom •Brown rice pasta w/vgn chorizo, broccoli rabe & green peppers • Bubby’s Everything Bagel •Hail Merry Chocolate Raw Almond Butter tart> •Little Lad’s popcorn •Granola •Split pea crisps H2O=70oz	TRAIN=4 miles > https://www.hailmerry.com/miracle-tarts
Friday, June 20	•18oz, Karen H2O •2V •Smoothie: left over, pulled out of freezer, select random ingredients from above •(2) Spinach tortillas w/salsa, hummus, broccoli rabe , okra • Brown rice pasta w/vgn chorizo, broccoli rabe & green peppers • Granola & cereal • Nugo Organic Dark Chocolate Almond> • (2) Bread Alone Organic Whole Wheat Sourdough tst w/hummus • Garden Burger Veggie Medley & salsa on Bread Alone Organic Whole Wheat Sourdough H2O=70oz	> http://www.nugonutrition.com
Saturday, June 21	•28oz, Karen water •Cereal & granola •(2) Spinach tortillas w/salsa, hummus, broccoli rabe , okra • Noodles, chickpeas & eggplant •8oz Blue Sky Blue Energy> •Fresh, raw green peas •Plantain chips •Pack of Twizzlers H2O=82oz	> http://www.blueskysoda.com
Sunday, June 22	•24oz, Karen H2O •Mixture of cereal, granola & plantain chips •Small plate of zucchini, olives, hummus, pita, rice & salad •(1) peach •Skinnypop popcorn •(2) spinach tortillas w/fresh kale, collard greens, hummus & salsa H2O=80oz
Monday, June 23	•16oz, H2O • (1) spinach tortillas w/fresh kale, collard greens, hummus & salsa •Fresh, raw green peas • Noodles, chickpeas & eggplant • Smoothie: coconut juice, kale, collard greens, cucumber, blueberries, 365 Organic Tropical Blend, wheat germ, cinnamon • Vgn energy bar • (2) Bread Alone tst w/hummus H2O=80oz
Tuesday, June 24	•16oz, H2O •Cereal & plantain chips •(3) BA tst w/hummus, tomato & cucumber •Karen Colada Smoothie: coconut juice, donut peach, 365 Organic Tropical Blend, wheat germ, CPB •Fresh raw green peas •Mixed nuts H2O=64oz	AMPPW=125.8
KEY>>>	2V = Two vitamins, (1) Mega Food Vegan Daily & (1) New Chapter Bone Strength ALVST=Alvarado Street Bakery bread AMPPW=Morning post pee weight BA=Bread Alone CPB= Current powder blend = Vega One, organic acai powder, hemp EZ=Ezekiel Bread H20=My daily water consumption, includes Home Brew, and unsweetened beverages (usually in the form of hot tea) OD=One Degree TRAIN=Race Training TST=Toast TWVS=This week’s veggie stew or soup, ALWAYS homemade UTJB = Uptown Juice Bar WF=Whole Foods of course WO=Work Out	<<<KEY

Prepared

I prepared lots in my kitchen today:

• 5+ jars of my home brewed iced tea, which are in my refrigerator 
• Veggie broth, which is now in my freezer
• And a huge pot of chickpea stew, which you'll find "in the making" below.

Rest

According to my running program, today is a rest day.  I'm not sure what that means, nor what I am supposed to be doing with myself.

Various Motivations

richroll @richroll

Follow

Maybe stop trying so hard to find shortcuts to “hack” your life. The best things are hard. Invest in the journey. Just sayin’.

3:48 PM - 23 Dec 2013

And

By the way . . .

. . . I broke another record today.  Thank you Penguin.

Speaking of which,

Here are 2 Penguin Pearls of Wisdom:

• Every run has the potential to transform us from who we are to the person we're becoming.  Every step on every run could be the one that begins our metamorphosis from who we've always been to what we've always wanted to be.
• Running is best enjoyed with the imprecision of art.  When done with the heart of an artist, running becomes a personal expression.

5-K TRAINING PROGRAM

So for kicks (no pun intended) I have begun John Bingham's RUNNING FOR MORTALS 5-K TRAINING PROGRAM.  The 5-K Run Training program [which is] best suited for those who have been running 20 to 30 minutes at least two or three times per week for at least 4 months.

As a result, I shall not note my training and work outs on my Food Log.  Instead I am creating a separate spread sheet to note my progression.  What is interesting is that the time I spend running will be considerably less, however, I believe my times will get faster.  We shall see.

In My iPod

• Ran my fastest mile today at 13:20.  Joan Benoit was inside my iPod and told me so.

1. Joan Benoit Samuelson is an American marathon runner who won gold at the 1984 Summer Olympics in Los Angeles, the year that the women's marathon was introduced. As a result, she was the first-ever women's Olympic marathon champion. (Wikipedia)

Now I'm gonna party like it's 1984

• I have two new additions to my playlist family: Putamayo Presents, African Beat has been added to my warm up, and Perry Silverbird, Spirit of Fire has become a part of my cool down.

I Am a Runner

• According to my Endomondo, I have run a total of 263 miles.  That places me very close to Aquia Harbor, Virginia.

• Speaking of Endomondo, I have made a few changes: "5K Training" is now listed as "Daily Work Out", and I am changing what I do . . . what they call "fitness walking" and what I call "power walking" to "running."  There, I've done it.  I am a runner.

• Speaking of being a runner, I am currently reading "Running for Mortals" by John Bingham.  It is absolutely excellent so far, and is a must for anyone thinking about going couch to 5K.  It is making me feel really good about the work I've done so far, and proceeding on.  If you read it, you'll know why I no longer feel as if I have to hide behind oh I'm not really a runner, I'm a power walker.

The Blossom

• The better I eat, the healthier I get.  The more I work out, the stronger I get.  As I have gotten healthier and stronger, my creative projects are blossoming.  And it feels fantastic.  One minute I'm struggling to write, and suddenly the words, pictures and music flow.

• Finally, allow your awareness to move upward to the top of your head.  This is the crown chakra, or sahaswara, meaning a thousand beetle lotus flower.  Breathe in the golden light of the thousand beetle lotus, and feel your oneness with all of creation.  This chakra relates to unbounded awareness, beyond time, beyond space and causality.  This is the seed of divine consciousness, where the sphere, and the process of seeing, and the scenery merge.  You are the lover, the process of loving, and the beloved.  When this chakra is open and balanced you will feel clarity, though and purpose.  Your personal intentions and desires are in align with cosmic ware.  As you continue to breathe in the color gold, be aware of the infinite silence.  The monthra for the thousand beetle lotus flower is ohm.  Breathe in and silently repeat the monthra ohm.  Ohm.  (Deepak Chopra)

KEY>>>

2V = Two vitamins, (1) Mega Food Vegan Daily & (1) New Chapter Bone Strength ALVST=Alvarado Street Bakery bread AMPPW=Morning post pee weight CPB= Current powder blend = Vega One, organic acai powder, hemp EZ=Ezekiel Bread H20=My daily water consumption, includes Home Brew, and unsweetened beverages (usually in the form of hot tea) OD=One Degree TRAIN=Race Training TST=Toast TWVS=This week’s veggie stew or soup, ALWAYS homemade UTJB = Uptown Juice Bar WF=Whole Foods of course WO=Work Out

<<<KEY

Wednesday,  June 11	•16oz, Home Brew •Vegan patty •Small plate from Downtown Natural Market: vgn chicken, quinoa, brown rice, collard greens >> •Middle Eastern Wrap & vgn cookie sandwich> •Mini popcorn cakes w/hummus •Popcorn (I know, I know…I’m just a vegan, not perfect) H20=82oz	> http://www.organicavenue.com >> https://plus.google.com/115920067473916373612/about?gl=us&hl=en
Thursday, June 12	•16oz, Home Brew •Emmy’s Coconut Vanilla Macaroons> •V for Vegan slice from Two Boots>> •Bubby’s Everything Bagel •Sm bowl: falafel, hummus, potatoes, pasta, edamame •Grains of Truth Berry Blast< H2O=72oz	> http://emmysorganics.com/collections/macaroons >> http://www.twoboots.com < http://www.nassaucandy.com/product_detail.aspx?pid=49210
Friday, June 13	•12oz, H20 •Smoothie: Coconut juice, Power greens, pineapple, blueberries, Amazing Meal Pomegranate Mango> •Pick 5 Bowl: tofu shirataki, salsa, hummus, Power greens, tempeh •Vgn chocolate chip cookie •Café Spice Vegetable Bhajias>> •Zabar’s veggie chips •Spanish cocktail nuts< •(3) ALVST tst w/hummus H2O=76oz	> http://amazinggrass.com >> http://www.cafespice.com < http://forevercheese.com/products/spanish-cocktail-mix-2/
Saturday, June 14	•Smoothie: Home Brew, coconut juice, Earthbound Farm Power, blueberries, pineapple, wheat germ, CPB •Twenty-4 Zen Mocha Chocolate Chip Hemp Granola> •Go Macro Macrobar Wholehearted Heaven>> •Flax popcorn •(2) vgn sandwiches from Life Thyme< •Little Lad’s herbal popcorn<< •French fries H2O=64oz	> http://www.twenty4zen.com >> https://gomacro.com < http://lifethymemarket.com << http://www.littlelads.com
Sunday, June 15	•(2) Dunkin Donuts bagels •10oz, Gatorade •Smoothie: coconut juice, banana, pineapple, Power greens, current powder blend •Snack box: veggie chips, cereal, Spanish cocktail nuts •Vegan sandwich H2O=48oz	TRAIN=2.22 miles
Monday, June 16	•32oz, H2O •A handful of cereal & 2V •Smoothie: coconut juice, Power greens, cucumber, banana, pineapple, Raw Fit Marley Coffee> •(4) ALVST tst w/baba ganoush •Pick 5 Bowl: Brussels sprouts, Power greens, salsa, tempeh, potatoes •Trail mix •Vgn chorizo, pepper, onion & tomato sandwich H2O=80oz	> http://www.gardenoflife.com/Products-for-Life/Weight-Management/RAW-Fit.aspx TRAIN=4 miles
Tuesday, June 17	•16oz, H2O •Smoothie: coconut juice, Power greens, 365 Organic Tropical Blend (strawberry, banana, mango), current powder blend, wheat germ •Power greens & baba ganoush sandwich on ALVST •Brussels sprouts, potatoes, vegan chorizo, peppers & onions, tomato •Vgn pizza from PIE> •Black bean, falafel & cauliflower sandwich from WF H2O=96oz	> http://www.piebythepound.com TRAIN=4 miles
Wednesday, June 18	•32oz, Karen H2O (H2O fused with grapefruit, sage, ginger, whole cloves) •Baba ganoush, salsa & Power greens sandwich on Bread Alone Organic Whole Wheat Sourdough •Smoothie: coconut juice, banana, pineapple, Power greens, current powder blend •Vgn chorizo wrap •Brussels sprout, salsa & hummus sandwich on Bread Alone Organic Whole Wheat Sourdough •Trail mix & nuts H2O=98oz	AMPPW=128.6 WO=40 min, hand and ankle weights