This last week had been a long week at work, with four out of six nights with me having broken sleep. I managed to nail it on Thursday night and Saturday night, and hopefully Sunday night will be ok, after a bath and a chill out evening. I won’t go on about it, but I will try and improve it.
Last week I did three runs, totalling nearly 17 miles – a lunchtime 5k on Tuesday, an early morning 5 on Thursday and a bit miler and an easy 8 miler today.
With my struggle with my sleeps and getting back into working, I ended up listening to my body and taking Wednesday and Thursday as rest days, and did two strength days including a couple of bike tabatas.
Here’s what I got up to in my training:
Mon: KB 80/20 Strength + 1xBike Tabata
Tue: 5k lunchtime run
Fri: 5.3M easy run
Sat: Runner Strength + Finisher + 1xBike Tabata
Sun: 8M long
I really enjoyed my run on Sunday evening … leaving the house at 5pm, I decided to do it later in the day to avoid the wind. It was still there when I went so I decided to use it to my advantage and run with it at my back running east along the Clyde. Ha.
Across each bridge, then up through Glasgow green (it was well lit) and up High Street, along to and around George Square. Then up and to Sauchihall street and a wee play around the streets. Before running along and down towards and through the smartie tube across my 8th bridge and then home. 🙂
The two strength sessions I did were both done with Fit Girl. A bike tabata and KB workout on Monday night and a Runners Strength workout and a bike tabata.
I kept my bike tabatas short, just 1 tabata each time, 8 mins in total. I’ll aim for 3 tabatas again, 20 mins each time.
And here’s my results from the last two weeks:
1 Jan: 139.5lbs / 17.2% body fat
24lbs body fat / 115.5lbs other
79.3% lbm / 110.6lbs lbm
79.5cm waist / 47.3% wthr / 100cm hips
12 Jan: 137.4lbs / 15.6% body fat
21.4lbs body fat / 116lbs other
80.8% lbm / 111lbs lbm
78cm waist / 46.4% wthr / 98cm hips
-2.1lbs / -2.6lbs body fat / +0.5lbs other
-1.5cm waist / -2cm hips
Now for Monday I’m planning to be up early (6am) for a Strength workout and bike tabata. Then I’m running coaching in Monday and Wednesday night, and Saturday morning. So I’ll work my training around that.
Here’s what I’m planning:
Mon: 3xBike Tabata + Runner Strength
(Run Coaching PM 10k)
Tue: 5k lunchtime run
Wed: 3xBike Tabata + Strength
(Run Coaching PM)
Thu: 4M incl intervals
Fri: 3xBike Tabata + Strength
Sat: 10M long / Running coaching
So what I’ve been doing including what I’ve been eating has been working to help me drop some weight / body fat / cms, but I need to get my sleep improved. I know what the issue is and I know how to improve it.
One change to my daily habits is stopping drinking coffee. I stopped it on Wednesday, and haven’t had any since. I haven’t had any side effects and had green tea today in a coffee shop. Easy peasy. Hopefully that helps.
I’ll build my strength workouts up and aim to get three done this week, if I can work it in with all of my other training / coaching and work. Lie in on Tuesday and Sunday. And my phone is going away early each night. 👍🏻