|Week||Breakdown||Nutritional Breakdown||Other Considerations||Comments|
|2 (MON 13TH APRIL)||
4.5M run instead
|| ave speed of 9:03min/mil
splits of 8:56/8:52/9:00/9:09/9:29
+1lb on last week’s weigh in
||· Keep rules such as low GI|| 5.5M
ave speed of 9:12min/mil
splits of 9:01/9:09/9:12/9:28/9:26/8:46
||· Make sure you are taking on at least 5 portions of vegetables and fruit this week.|| The first sunny day of the year warranted dinner with the Mr
||· Make sure you are planning rest at every possible opportunity.|| Cycle felt great outwards ave speed of 11.4mph, incoming ave speed of 9.8mph (nice relaxing ride!)
||· Keep intakes of food fairly regular and try not to have huge meals.
· Tempo should be run at 20-30 seconds above marathon goal pace
| ave pace 9:09min/mil
9:31/7:39/10:04/ half mile at 9:36
Had protein snack of bounce ball before run – felt great.
Fell over that evening, bruised my left knee pretty badly. Felt okay to run on though
||· Most runners make the mistake of eating late and going to bed with undigested food in their stomach. This means the body has to work at rest.
· try to keep the splits even
| ave pace 8:03min/mil – 25:04
Had protein shake before parkrun. Felt much better than usual and not hungry at all. Did feel tired in the third mile though.
|SUN||WU1M/E60min/T2M/MP2M/E30min/CD1M (approx 15M)||
||· Afterwards eat what is appealing.
· Try to be rested when eating and avoid eating on the move.
· Take sips whilst rehydrating rather than guzzling water.
|9:43min/mil ave pace for 14:75miles.
Maintained 9:30s until mile 14 then dropped to 10:33. Coincides on when I decided to go home!
Did not follow the plan at all. Goal was to get round without stopping.
Didn’t use snacks, took 500ml of nuun. Was thirsty when I got home.
Weekly mileage total: 41.16miles
running – 31.46miles
Weekly calorie total: 15,572
Weekly calorie goal: 12,500
This tells me that I am eating too much! The good news is that I can tell where my extra calories are coming in – snacks. A little biscuit here, a few chocolates there. That’s where it’s adding up. So next week I am not going to snack.
My protein/fat/carbohydrate breakdown is doing well and I am consistently hitting the 20%/30%/50% recommendation from Myfitnesspal.