domingo rogers » Food http://www.domingorogers.com Capturing Life in the Fullest Mon, 29 Mar 2010 13:27:17 +0000 en hourly 1 http://wordpress.org/?v=3.0 5K Race Times – Day 3 of 100DTD Challenge (Physical) http://www.domingorogers.com/2009/08/21/5k-race-times-day-3-of-100dtd-challenge-physical/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.domingorogers.com/2009/08/21/5k-race-times-day-3-of-100dtd-challenge-physical/#comments Fri, 21 Aug 2009 04:13:50 +0000 Domingo http://www.domingorogers.com/?p=209 5K Race Times – Day 3 of 100DTD Challenge (Physical) is a post from: domingo rogers

]]> Tonight I decided to set out and “officially” record my 5K time as a benchmark for me to improve upon.  My route is right in my neighborhood and is according to Google Maps just over 3.1 miles.

My time was 27:04  Compared to when I last timed myself at 17:26 I have a lot of ground to make up, but compared to what I am seeing on some of the races I am looking at running in 27:04 is a respectable benchmark that will only improve as I train over these next 90+ days.  My source for this information comes from the following three sites:

Bib FName LName City State Div Age Sex ChipTime ClockTime Overall SexPl DivPl AgeGrade
1520 Adam Beers Traverse City MI M 30-34 30 M 26:57 29:06 637 421 33 47.9%
1890 Tim Dehr Ann Arbor MI M 30-34 30 M 31:05 32:02 1058 572 49 41.6%
2186 Curtis Hansen Traverse City MI M 30-34 30 M 23:34 24:04 328 252 18 54.8%
931 Philip Jones La Plata MD M 30-34 30 M 20:55 21:27 147 122 6 61.8%
1760 Matt Myers Traverse City MI M 30-34 30 M 20:52 20:59 141 117 5 61.9%
1223 Bob Robke Dexter MI M 30-34 30 M 35:21 37:40 1417 684 57 36.5%
1960 Adam Scripps Traverse City MI M 30-34 30 M 26:24 27:07 578 392 32 48.9%
2213 Josh Standfest Traverse City MI M 30-34 30 M 26:13 27:03 551 379 30 49.3%
1604 Darryl Thompson Stratford ON M 30-34 30 M 25:32 28:11 488 353 25 50.6%
Bib FName LName City State Div Age Sex ChipTime ClockTime Overall SexPl DivPl AgeGrade
2241 Aaron Andres Spring Lake MI M 30-34 31 M 20:07 20:17 100 89 2 64.4%
1698 Aylwyn Bromhead Houston TX M 30-34 31 M 28:45 31:05 827 498 44 45%
2084 Brian Burch Holland MI M 30-34 31 M 27:35 28:32 703 444 36 46.9%
1998 Matt Classens Traverse City MI M 30-34 31 M 28:46 31:01 829 499 45 45%
698 Joshua Delamater Howard City MI M 30-34 31 M 22:35 23:20 264 206 13 57.3%
874 Daniel Heitzmann Ypsilanti MI M 30-34 31 M 23:30 24:30 322 248 17 55.1%
1132 Corey Northrop Weidman MI M 30-34 31 M 21:01 21:38 150 125 7 61.6%
2392 Jason Owens Rockford MI M 30-34 31 M 31:51 34:53 1151 604 51 40.7%
1954 Jason Plowman Empire MI M 30-34 31 M 26:12 26:47 549 378 29 49.4%
2162 Chris Street Traverse City MI M 30-34 31 M 27:07 28:58 655 427 34 47.8%
2329 John Vandeguchte Belmont MI M 30-34 31 M 25:12 26:19 445 323 23 51.4%
2389 Shane Vandekerkhof Traverse City MI M 30-34 31 M 23:20 24:10 315 242 16 55.5%
1419 Max Warner Maple City MI M 30-34 31 M 19:27 19:34 80 75 1 66.6%

After running I spent a good 15-20 minutes in static stretches as I know I needed it.

Static stretching: side split, front split, double sitting straight leg, single sitting straight leg (both sides), butterfly, quads (both side)

Food:  Breakfast was 1 bowl of Golden Grahams with a glass of V8 fruit juice.  A cup of coffee in the morning at work.  Lunch was a Claim Jumper frozen meal of chicken alfredo with water.  I had a snack of jalapeno chips at work and more water.  Dinner was chicken chow mien, with crunchy noodles and I also had a large bowl of Japanese rice seasoned with regular soy sauce (not low sodium) and Japanese rice seasoning.  Oh, and I’m hungry again!

Rating of my day (5 star scale):  3.5

Highlight: Ate more and slightly better than from previous days and enjoyed a great 5k run!

Something to improve upon:  Getting more limber

Oh and in closing here are the images of what I am striving to improve upon:

Domingo08202009a

Domingo08202009

5K Race Times – Day 3 of 100DTD Challenge (Physical) is a post from: domingo rogers

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]]> http://www.domingorogers.com/2009/08/21/5k-race-times-day-3-of-100dtd-challenge-physical/feed/ 0 Day 2 of 100DTD Challenge (Physical) http://www.domingorogers.com/2009/08/19/day-2-of-100dtd-challenge-physical/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.domingorogers.com/2009/08/19/day-2-of-100dtd-challenge-physical/#comments Thu, 20 Aug 2009 03:50:31 +0000 Domingo http://www.domingorogers.com/?p=201 Day 2 of 100DTD Challenge (Physical) is a post from: domingo rogers

]]> Tang Soo Do night!

Regular width Push-ups: 2 sets of 30

Plank for: 1 minute

Dynamic standing stretches: side and front

Static stretching: side split, front split, double sitting straight leg, single sitting straight leg (both sides), butterfly, quads (both side)

This class we concentrated on back stances, front stances, reverse punches, inside outside blocks and round house kicks.  Worked on new forms as well.

Food:  Breakfast was 1 bowl of Post raisin cereal.  Lunch was one serving of taco salad (leaf lettuce, white corn chips, lean ground beef with taco seasoning, Mexican shredded cheese, and Italian dressing.  3rd meal was a small amount of tuna helper.  4 meal was worst of the day:  12 Oven baked chicken fingers.

Regarding beverages: 1 cup of coffee in the morning, one Mountain Dew, and water through out the day.

Rating of my day (5 star scale):  3.5

Highlight: Ate more and slightly better than from previous days and enjoyed a great Tang Soo Do class.

Something to improve upon:  Get serious about doing Tang Soo Do for life!

Day 2 of 100DTD Challenge (Physical) is a post from: domingo rogers

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]]> http://www.domingorogers.com/2009/08/19/day-2-of-100dtd-challenge-physical/feed/ 0 Day 1 of 100DTD Challenge (Physical) http://www.domingorogers.com/2009/08/19/day-1-of-100dtd-physical/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.domingorogers.com/2009/08/19/day-1-of-100dtd-physical/#comments Wed, 19 Aug 2009 04:33:21 +0000 Domingo http://www.domingorogers.com/?p=194 Day 1 of 100DTD Challenge (Physical) is a post from: domingo rogers

]]> Standing Dumb-bell curls: 3 sets of 15 @20lbs

Regular width Push-ups: 4 sets of 15

In-side width Push-ups: 2 sets of 15

Crunches: 4 sets of 25

Pull-ups:  3 sets of 3

Food:  Here is a classic fail. 2 meals today. Meal 1 = 1 cheese sandwich with a small amount of meat and some crackers.  Meal 2 = two servings of taco salad (leaf lettuce, white corn chips, lean ground beef with taco seasoning, Mexican shredded cheese, and Italian dressing.  Yes I’m hungry but I am ignoring the fact that my body wants food. Once again classic fail.

Regarding beverages: 1 cup of coffee in the morning and water through out the day.

Rating of my day (5 star scale):  2.5

Highlight: I worked out for an hour even though I didn’t want to after coming home at 11pm at night.

Day 1 of 100DTD Challenge (Physical) is a post from: domingo rogers

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]]> http://www.domingorogers.com/2009/08/19/day-1-of-100dtd-physical/feed/ 0 At Cousin Jenny’s eating a ste… http://www.domingorogers.com/2009/07/25/at-cousin-jennys-eating-a-ste/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.domingorogers.com/2009/07/25/at-cousin-jennys-eating-a-ste/#comments Sat, 25 Jul 2009 17:56:15 +0000 Domingo http://www.domingorogers.com/2009/07/25/at-cousin-jennys-eating-a-ste/ At Cousin Jenny’s eating a ste… is a post from: domingo rogers

]]> CousinJenny'sPastie

At Cousin Jenny’s eating a steak pastie and having a smoothy in Traverse City, MI

At Cousin Jenny’s eating a ste… is a post from: domingo rogers

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