|Week||Breakdown||Nutrition Breakdown||Other Considerations||Comments|
|5 (MON 4TH MAY)||
|| This was so tough. 10:35 average pace but the last three miles were more walking than running. I chafed in the sun, ran out of water and everything creaked. Pleased I did it.
Weigh in – 2lbs less than last week
felt good for the tempo mile
|WED – RACE||5M SERIES||
||· Report how you feel.
· mobility exercise before the race to raise HR
took it reasonably steady
-too much chocolate and had pizza that day too!
SRC Recovery run
||· Remember to be taking on micro nutrients wherever possible.||Cycled to work and back 10miles
Sweatshop run 9:02/8:18/9:52
– felt okay. Wanted a longer run but had to settle for faster
|FRI||SWIM – 4LWUP/37LTEMPO/4LCD
|| 45 lengths (1125m) breaststroke in about 40 minutes
– had a pint of ale, beer and a cocktail which are not included un the calorie count.
too much chocolate again!
|| go karting
– pastry for lunch and dinner portion (turkey and pasta) was too big
T2M/MP6M/E1M/CD1M (approx 22M)
||· Mobility stretches pre run
· Pay attention to piriformis and glutes post run
| Tired but didn’t feel too bad considering it was a heavy week. Back, hamstrings and glutes felt extremely tight though, meaning from 13 miles I walked/ran and from 16 I walked home. Same as Monday.
This was a tough week, but I felt fine. A bit fatigued but generally okay, apart from the lower back, hamstring and glute issues I experienced on the long runs. I will stretch every day (instead of twice a week) and see if that improves it.
Pleased with the weight loss but I think I need to cut out the snacks, I’m still spending too many calories on chocolate. I’d rather have more of the good stuff.
Long run splits from Sunday – I’m getting a pretty good pace on (slightly inconsistent, but okay) until almost exactly two hours in, when you can see me start to really struggle.
Total calories: 15,937
Target total calories 11,900
The good news is that I’m not hungry anymore, and my protein/fat/carb percentage intake are quite steady.