Progress & Wk9 into Wk10

Since January, I’ve been running regularly and strength training intermittently. My strength training was pretty regular in January, but in February it became less regular.

My progress has been heading in the right direction though, my weight has stayed the same more or less, but my body composition has improved – body fat down, lean mass up (a bit).

Work has taken over a bit in February, but hopefully in March it’ll ease off a bit. Some things are happening and I’ll need to wait and see how it all pans out.

Training wise I’m planning on running three times a week, and seeing if I can get into the gym 2-3 times a week.

My brother was in touch with me recently to show me the mileage he’s run (lots) and the progress he’s made, a 7kg loss in body fat (just over a stone) in two months. Very impressive indeed.

Well here’s my progress since January…

– A reduction in body fat lbs of 3lbs.
– A reduction in body fat % of 2% down to 15%.
– An increase in lean body mass of nearly 2lbs.
– A slight reduction in weight of 1lb.

My waist measurement went from 79.5cm to 75cm. Waist to height ratio down from 46.4% at the start of the year, down to 44.7% – still in the ‘slim’ range. Down nearly 2 inches / 4.5cm. 😯

If I’m conscious about what I eat, and not be greedy… that should help my progress too. And I need to make an effort to drink more water too. Today I ran 11 miles, tomorrow I’m planning a good start to some strength training in the gym.

I did 4 runs this week, and I didn’t even notice I’d run so much. 29.5 miles, more in one week than I’ve done in a long time. And it felt good. The rest days were good too. 75 miles for February, 145 for the year so far.

No gym until Sunday as I needed to focus a bit on rest and had a bit of a challenging week at work. The rest was more important.

Mon: 4.5M Maxwell Park
Tue: 7.2M incl 3.2M wi D
Wed: Rest
Thu: 6.8M easy
Fri: Rest
Sat: 11 miles steady
Sun: Strength & Bike HIIT

Now here’s the plan for next week:

Mon: Strength & Bike HIIT
Tue: 5k lunchtime (maybe a wee one in the AM)
Wed: Strength & Bike HIIT
Thu: Rest & Travel
Fri: 4-5M easy
Sat: Rest
Sun: 13.1M Inverness half marathon
Mon: Rest & Travel

All good and I’m looking forward to March which will look like this: 🙂

Wk10 – training, travel & Inverness half
Wk11 – training (run & strength)
Wk12 – training then holiday
Wk13 – holiday then Alloa half
Wk14 – recovery & strength training

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