Last week was another good week training wise. I took a needed day of rest on Monday and a day off work. We had a wee lie in and went out for brunch, then a nice walk in Maxwell Park – easy active recovery.
I’d run at nearly two hours with my heart rate at 162 on average / about 90% of my max. And on Monday I was feeling tired with a few sore muscles. A wee rest day on Monday and an easy 5k on Tuesday and by Wednesday I was feeling recovered.
I did a good deadlift session on Wednesday… where I felt strong, but I’d not managed it in the morning, so did it when I got in from work. And then I was up early on Thursday to do a speed work type run / distance trial – see how far I could run in 35 mins with effort intervals.
I didn’t want to push it too much, but got 4.04 miles along the Clyde and into Glasgow green. One to better next time, see if I can run further than that in intervals for 35 mins.
Mon: Rest after half marathon / walk
Tue: 5k easy run
Wed: Deadlift Strength
Thu: 35 min distance trial, 10×1:1 = 4.04M
Fri: Clean n Press Strength
Sat: Rest & friends
Sun: 12M Coaching
Friday was clean n Press Strength in the Garagym. I took a pre workout booster and felt great throughout and in the finisher too. Even did all my burpees without complaining much. My legs feel a little tender today (Saturday) but I’m having a rest day ahead of 12 miles coaching tomorrow so all should be fine.
Here’s what I’m planning next week:
Mon: Squat Strength & Bike HIIT / 5M pm
Wed: Deadlift Strength & Bike HIIT
Thu: 45 min run incl hills
Fri: Clean n Press Strength & Bike HIIT
Sat: 10k time trial
Strength & HIIT on mon wed fri and runs on the days in between. Should be fine.
One thing I’ve changed since I got back from holiday is that I’ve aimed to: 1. Eat more protein (aim for 30-40%).
2. Track my food on myfitnesspal for the week.
3. Keep within a daily calorie goal.
4. Train as planned, Strength and running.
I tracked my food in January and the difference this week is quite stark … almost 35% protein compared to 15% in January.
I’ve been full most days, and even managed to pick a sort of high protein lunch out on Saturday (beans in toast). Chinese on Friday night, beef n green pepper and black bean sauce – pretty high in protein and tasty. With uncle bens wholemeal rice instead of from the takeaway. Simple swaps to make it a bit more healthy. And no snacking on chocolate.
I’ve also not had any liquid calories this week – just water or black coffee. I’ve felt a few hunger pangs in the last week, but then eaten something high in protein which has kept me full.
Under calorie goal for the week, due to the amount of activity I’ve done, including walking. About 150 cals a day under goal, will be about a thousand under goal by the end of the week. (I ate more on Monday to help replace the day / half marathon before).
And the result is … a drop of 1.6lbs in weight. .. that’s -1.4lbs body fat and -0.2lbs in other.
31 Mar: 140.1lbs / 17.1% body fat
24lbs body fat / 116.1lbs other
111.2lbs lbm / 79.3% lbm
6 April: 138.5lbs / 16.3% body fat
22.6lbs body fat / 115.9lbs other
110lbs lbm / 80.1% lbm
Now I’ll not be tracking my food, but I’ll try to eat similarly to how I ate this week, and remember not to be greedy. Going in the right direction anyway, in just a week of doing well with training and nutrition.
A long run tomorrow, coaching, will be 12 miles with Tania. She’ll have run 6 easy miles by the time she gets to me, then it’ll probably be her last long run before the London marathon. Her training has gone very well, so I’m sure she’ll smash it at the end of April.
I’m planning hills in Kelvingrove hopefully on Thursday and a wee run on Monday night and Tuesday lunchtime. Then maybe a 10k time trial on Saturday, and my three Strength session.
It was a bit dreary on Thursday this week when I ran in the morning, but hopefully the weather will improve in the coming weeks.