Wk32 into Wk33 nutrition & progress

I was pleased with the amount of running I got done last week, 4 runs including a long run before work, an effort session and two easier runs = 26 miles. I didn’t do a Strength session through the week as I opted for rear or running instead but I’ll get one done later today.

Here’s what I did:

Mon: Rest
Tue: 6.3M incl 3x1M effort
Wed: 3.2M wi FG
Thu: 10M & 4M walk into town and back
Fri: Rest
Sat: 6.5M wi FG
Sun: Bike & Strength

4 runs (26M), 1 strength, 2 Rest

Next week I’m away to Aberdeen from Wednesday to work from there and visit my Dad so I’ve rejigged things around this, and might rest / walk on Saturday instead of train, but we’ll see.

Mon: 5M Hill Run / Kelvingrove stairs
Tue: 5k wi FG
Wed: Bike & Strength
Thu: Rest
Fri: 5M Run
Sat: Strength or walk
Sun: 10-15M wi Jen & Glynis

Nice thing about being up there is that I’ve got in touch with Jen who lives in Ellon and connected with me via my Facebook pages years ago. I’ll do 10-15 miles with her and Glynis next Sunday early, in Ellon. 👍🏻

They’re training for an ultra, and Glynis is amazing me with her current streak of over 500 days running! (I couldn’t / wouldn’t be able to do that!)

If I keep going like this with my running, the frequent running including long runs should help me get to my 110 mile target (or more) for August. Yas.

I’ve been busy making some plans for the coming months, and hopefully it’ll mean that I keep on track with my training to keep me going.

Sleep was ok last week but could have been better. Maybe this week will be better.

My weight and body fat has reduced too, likely a result in the increase in running and trying to not eat like a greedy whatever… Maybe even down to less strength training = less mass.

Lean mass down 3.4lbs since the start of the year.

I’ve had set things for breakfast and lunch and still had the odd small treat. Eating little and often, fuelling my exercise. I’ve also cut out coffee but I doubt that makes much difference.

Here’s what I’ve been eating roughly:

Breakfast: fruit & nut cereal, blueberries, fayeh 0% fat Greek yogurt, milk and a glass of pineapple juice (fuel & sustenance) Snack: protein yoghurt with berries and granola (plenty protein)
Lunch: chicken, rice and beetroot and a few pop chips. (Energy in smallish portions) Snack: protein bar
Dinner: whatever …
Snack: a bit of chocolate or ice cream if I’ve exercised that day Water first thing and throughout the day.

I have to admit Thursday was a bit of a big long day, 10 miles running and 4 miles walking = about 25-30k steps and it left me feeling pretty hungry the next day.

The resulting deficit and hunger on Friday will likely mean weight loss… so I was sure to rest on Friday and eat a good lunch (stovies from the canteen!) and dinner and rest and recover.

Here’s the difference in 5 months:

2 April: 139.6lbs / 18% body fat
25.2lbs body fat / 114.4lbs other
109.5lbs lbm / 78.4% lbm
76cm / 101cm / 46% wth ratio

9 Aug: 135.9lbs / 17.5% body fat
23.8lbs body fat / 112.1lbs other
107.3lbs lbm / 78.9% lbm
74cm / 98cm / 44% wth ratio

Down -3.7lbs weight / -0.5% body fat
-1.4lbs body fat / -2.2lbs lbm
Waist down 2cm, hips down 3cm

Heading in the right direction.

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s