Journey to Amsterdam – Week Nine

Standard
Week Breakdown Nutrition Breakdown Other Considerations Comments
24th August

MON

Rest or Cross Training
  • base rate of 1500kcals
  • 聽 Think about how you feel.路聽 Weigh in
  • Make sure you鈥檙e getting enough water
聽Sweatshop recovery run 4.77M ave pace of 9:07min/mile

calories 1,890

TUES 聽General Aerobic 8M
  • +200kcals before run as carbohydrate snack
  • Keep fluids up
Need to keep stretching

8.27M ave pace 9.45min/mile

calories 1,877

WED V02 Max 8M w 5 x 800m @ 5k race pace/50-90% jog interval time between
  • base rate
  • 聽Report how you feel.
  • Stretching
聽second attempt at the 20M – 17.5 ave pace of 12min/mile

calories 1,620

THURS 聽Recovery 5M
  • +400kcals
  • Spread additional over the whole day and look to keep GI low when taking on carbohydrates.
  • 路聽 Remember to be taking on micro nutrients where ever possible.路
  • Don鈥檛 let fluid intake drop
聽rest

calories 2,182

FRI Rest or cross training
  • no change
路 Maintain micro nutrient intake on rest days 聽rest
SAT 聽Medium Long Run 14M
  • +500kcals
路 聽Stretch 聽cut short 5.63M ave pace of 10:16min/mile

calories 1,921

SUN 聽Norwich 10k – General aerobic 8M w 8 x 100m strides
  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
聽57.14 on the garmin. Nice easy run, enjoyed it all.

calories 2,867 – Zak’s for dinner!

I struggled with the long runs this week. I think it might be that I’m trying to do too much with not enough rest days. I’m frustrated though, because I’ve been feeling pretty good up until now.

I’ve increased my calorie intake a bit and allowed for more carbs too. My weight hasn’t changed, really, although I feel more toned so I might be making muscle, especially with the increase in protein.

Journey to Amsterdam – Week Eight

Standard
Week Breakdown Nutrition Breakdown Other Considerations Comments
17th August

MON

Rest or Cross Training
  • base rate of 1500kcals
  • 聽 Think about how you feel.路聽 Weigh in
  • Make sure you鈥檙e getting enough water
聽calories 1,399

 

TUES Recovery and speed 7M w 6 x 100 m strides
  • +200kcals before run as carbohydrate snack
  • Keep fluids up
Need to keep stretching

ave pace of 9:29min/mile

calories 2,031

WED Medium Long Run 12M
  • +400kcals
  • 聽Report how you feel.
  • Stretching
Ran out of energy and motivation, limped around 4.13M ave pace of 9:38min/mile

calories 1,284

THURS 聽Rest or cross training
  • no change
  • 路聽 Remember to be taking on micro nutrients where ever possible.路
  • Don鈥檛 let fluid intake drop
 

calories 1,407

FRI lactate threshold 10M w 5M @HMP
  • +300kcals
路Keep drinking fluids

Stretch

tooth extraction on Thursday so needed to rest today

calories 1,839

SAT 聽Recovery 5M
  • +500kcals
路 聽Stretch 4.72M including parkrun. Walked back. 聽Ave pace of 9.02min/mile

calories 2,442

SUN 聽Long Run 20M
  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
Cut short at 12.76M ave pace of 10:56 – ran out of energy

calories 2,049

A tough week this week. I think it was a combination of being tired and not eating enough, as well as my mental blocks getting in the way of the long runs.

Journey to Amsterdam – Week Seven

Standard
Week Breakdown Nutrition Breakdown Other Considerations Comments
10th August

MON

Rest or Cross Training
  • base rate of 1500kcals
  • 聽 Think about how you feel.路聽 Weigh in
  • Make sure you鈥檙e getting enough water
聽calories 1,647

 

TUES 聽Lactate Threshold 10M w 5M @HMP
  • +200kcals before run as carbohydrate snack
  • Keep fluids up
Need to keep stretching

calories 1,634

10.65M ave pace 9:34 – no MP pace

WED Recovery 4M
  • base rate
  • 聽Report how you feel.
  • Stretching
聽calories 1,623

4.25M ave pace 9:41in/mile

THURS 聽Medium Long Run 11M
  • +400kcals
  • Spread additional over the whole day and look to keep GI low when taking on carbohydrates.
  • 路聽 Remember to be taking on micro nutrients where ever possible.路
  • Don鈥檛 let fluid intake drop
聽calories 4,302 – Pizza Hut for tea

11M ave pace of 10.09min/mile

FRI Rest or cross training
  • no change
路 Maintain micro nutrient intake on rest days 聽calories 1,496

 

SAT 聽General aerobic 7M w 8 x 100m strides
  • +500kcals
路 聽Stretch calories 1,916

7.38M ave pace 9:13min/mile, parkrun in the middle

SUN 聽Long Run 18M
  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
聽calories 2,560

18:05M聽ave pace 10:01min/Mile

Journey to Amsterdam – Week Six

Standard
Week Breakdown Nutrition Breakdown Other Considerations Comments
3rd AugustMON Rest or Cross Training

Recovery 5M

  • base rate of 1500kcals
  • 聽 Think about how you feel.路聽 Weigh in
  • Make sure you鈥檙e getting enough water
聽Recovery 4M ave speed 9.33min/mile

calories – 1,427

TUES 聽General aerobic 8M w 10 x 100m strides
  • +200kcals before run as carbohydrate snack
  • Keep fluids up
Need to keep stretching

Interval session including the track 8miles ave pace 9.23min/mile

calories 1,421

WED Recovery 5M

Rest or cross training

  • base rate
  • 聽Report how you feel.
  • Stretching
聽Mr Charming’s birthday

recovery day at the Aqua Sana spa. Lovely!

calories approximately 3,500 – lunch and dinner out

THURS 聽General aerobic 8M
  • +400kcals
  • Spread additional over the whole day and look to keep GI low when taking on carbohydrates.
  • 路聽 Remember to be taking on micro nutrients where ever possible.路
  • Don鈥檛 let fluid intake drop
聽7.26miles ave pace of 9:51min/mile

calories 2,176

FRI Rest or cross training
  • no change
路 Maintain micro nutrient intake on rest days 聽calories 911
SAT 聽Recovery 4M

Medium Long Run 12M

  • no change
路 聽Stretch Steady run of 12miles at pace of 10:44min/mile

calories 1,455

SUN Medium Long run 12M

Recovery Run 5M

  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
聽5.38M ave pace of 9:43min/mile

calories 1,871