Last week was a continuation of the week before training wise, but I got a bit of a bolster from the New Year starting and hopefully some fresh plans ahead for 2020.
Last week I ran 4 times / 23 miles, and I did a few walks / 8 miles including a nice walk in Chatelherault Park on Hogmanay.
I had planned in training as strength, run, strength, run, strength etc… but listened to my body and took some needed rest days (x2).
I’d like to make these weekly posts more regular, so hopefully you’ll be hearing from me each week where I decide my training and plan what’s coming up the next week. (If you find it hard to keep motivated, it could be something you do – review your training / exercise / eating each week – and plan for the following week).
An avg of 12k steps a day was good and because I was off work, sleep was amazing with an average of 9 hrs per night. With some longer sleeps and some naps, but I also woke up early a few days. Nearly there.
Here’s what I did:
Sun 29: Spin & Runners Circuits
Mon 30: 4.5M
Tue 31: 5M walk / rest
Thu: KB strength
Sat: Rest / 30 min walk
I was a little sore after the mostly bodyweight workout on Sunday… but not too bad. I have learned not to overdo it. But it meant I needed a rest day on Wednesday, and took one on Saturday, two days after KB strength. It all worked out well and I feel good on it.
I ran 4.5 miles to finish off my annual mileage for 2019, and then a 6.5 miler on Friday am and a longer one today with a nice 8oz steak after it. I probably didn’t need the prawns. But hey ho.
Now here’s the plan for next week:
Mon: Spin & Circuits
Tue: Run – 8 x 400m:400m
Thu: Squat Strength
Sat: Deadlift Strength
Sun: Long Run
There are no rest days above, but I’ll take it as it comes with the strength training. I might rest on Thursday… or even Saturday.
This year I’m going to try to exercise a bit more inline with my hormones / cycle… I have a plan ready to start and I’ll explain it more soon. Once it kicks off.
Today I made some chilli for dinner and I’ll have it for lunch. It was a recipe from Matt Fitzgerald’s Racing Weight Cook Book.
It was meant to have canned pumpkin in it (an American thing?)… I couldn’t find any so I just used tinned carrots. And I also blitzed the beans as I don’t really like them whole. I also added a small tin of chopped tomatoes. Easy peasy.
It says it makes 4 portions but I think it probably makes 8. And I think it needs at least double the spices to make it taste hot like chilli.
Recipe from Matt Fitzgerald’s Racing Weight Cookbook – serves 4:
450g lean mince (turkey or meat)
1 red or yellow pepper
1 tin black beans
1 tin kidney beans
1 tin chopped carrots
2 tables spoons tomato paste
1 small tin chopped tomatoes
1/2 teaspoon chilli
1/2 teaspoon cinnamon
1/2 teaspoon cayenne pepper
1/2 teaspoon salt / to taste
1 1/2 cups water
1. Brown the mince, rinse off excess liquid.
(2. If you don’t like beans, blitz them in a food processor first with some water)
3. Mix it all together, bring to the boil then simmer for 30 mins.
If too thick add water, if too runny, simmer some more.