Journey to Amsterdam – Week Fourteen

Standard
Week Breakdown Nutrition Breakdown Other Considerations Comments
28th September

MON

Rest or Cross Training
  • base rate of 1500kcals
  •   Think about how you feel.·  Weigh in
  • Make sure you’re getting enough water
Cycled around the city doing house/life admin
TUES  VO2 Max 8M w 5 x 600m @5k race pace jog 50-90% of the interval time inbetween
  • +200kcals before run as carbohydrate snack
  • Keep fluids up
Need to keep stretching

8M with 1/2mile of HMP x 6 ave pace of 9:34min/mil

WED Recovery 6M
  • base rate
  •  Report how you feel.
  • Stretching
 6.5M approx ave pace of 9:45min/mil
THURS  Rest or Cross Training
  • +400kcals
  • Spread additional over the whole day and look to keep GI low when taking on carbohydrates.
  • ·  Remember to be taking on micro nutrients where ever possible.·
  • Don’t let fluid intake drop
 5k at MPish 8:47min/mil

Did Beginners SRC with a friend and walked around Whitlingham. Total daily mileage estimated to be 7ishM

FRI Recovery + speed 4M w 6 x 100m strides
  • no change
· Maintain micro nutrient intake on rest days  Yoga class
SAT  8-10k tune up race total 9-11M
  • +500kcals
·  Stretch  Switched days so Long Run today.

16M at ave pace of 9:37min/mil. First 13 done in 2:02. Very slow parkrun

SUN  Long Run 16M
  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
 ‘Recovery’ 9M done in 9:21ave pace

Fell asleep on the sofa at 8.30pm. Rock and roll.

Eagle eyed viewers will have noticed a decline in my calorie counter. I am still recording on My Fitness Pal but not accurately enough to be of any real use, to be honest. I am still trying to stick to the guidelines of 50% carb, 20% protein and 30% fat, and generally get on okay with those.

I am making my way back slowly from the Cold That Wouldn’t Die, and am feeling okay about Amsterdam. I’m not going to be breaking any records – I missed the speed section and some of the endurance, so Saturday’s long run was much harder than perhaps it should have been.

A friend who did the same plan recently smashed his PB by 5 minutes, achieving an amazing 3:54 at Loch Ness, so it does work! I’m not going to lie. It’s a lot of effort. But worth it, and I feel strong with this round.

Journey to Amsterdam – Week Thirteen

Standard
Week Breakdown Nutrition Breakdown Other Considerations Comments
21sy September

MON

Rest or Cross Training
  • base rate of 1500kcals
  •   Think about how you feel.·  Weigh in
  • Make sure you’re getting enough water
 Went to York
TUES  Recovery and speed 7M w 6 x 100m strides
  • +200kcals before run as carbohydrate snack
  • Keep fluids up
Need to keep stretching

4.74M around York wall ave pace of 9.36min/mil

WED VO2 Max 10M w 4 x 1200m @5krace pace/jog 50-90% of the interval time in between
  • base rate
  •  Report how you feel.
  • Stretching
 rest
THURS  Rest or cross training
  • +400kcals
  • Spread additional over the whole day and look to keep GI low when taking on carbohydrates.
  • ·  Remember to be taking on micro nutrients where ever possible.·
  • Don’t let fluid intake drop
 4.49M @ 9.08min/mil ave

Was storming until a stop at a bathroom cut the run short

FRI Medium Long Run 11M
  • no change
· Maintain micro nutrient intake on rest days  Yoga class
SAT  Recovery 4M
  • +500kcals
·  Stretch  6.59M with parkrun, fastest time since April

9:04min/mil average

SUN  Long Run 20M
  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
 20.01M average speed 10:38.

That was slow, and painful, but I did it!

You may have noticed an absence of calories this week. Mr Charming and I went to York for our anniversary, and indulged in all manner of cake and ale and steak and chocolate, and it was glorious.

Journey to Amsterdam – Week Twelve

Standard
Week Breakdown Nutrition Breakdown Other Considerations Comments
14th September

MON

Rest or Cross Training
  • base rate of 1500kcals
  •   Think about how you feel.·  Weigh in
  • Make sure you’re getting enough water
 Yoga
TUES  General aerobic run 8M
  • +200kcals before run as carbohydrate snack
  • Keep fluids up
Need to keep stretching
WED VO2 Max 9M w 5x 1000m @ 5k race pace/jog 50-90% f interval time inbetween
  • base rate
  •  Report how you feel.
  • Stretching
 4.49M at average  pacse of 9.14min/mil

 

THURS  Rest or cross training
  • +400kcals
  • Spread additional over the whole day and look to keep GI low when taking on carbohydrates.
  • ·  Remember to be taking on micro nutrients where ever possible.·
  • Don’t let fluid intake drop
 accompanied friend to Sweatshop for 3M ish
FRI Medium long run 12M
  • no change
· Maintain micro nutrient intake on rest days  10ish M. Couldn’t get enthused
SAT  Recovery 5M
  • +500kcals
·  Stretch  5.24M at 9.04min/mil
SUN  Marathon Pace 18M w 14M @MP
  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
 9.04M at average pace of 9.08min/mil

I stil can’t shake this cold. I’m feeling better but am still snotty and croaky. I’m going to try and ramp it up next week and then catch the last three weeks of the training cycle properly.

I will say though, I’ve really enjoyed the P&D. It’s tough, it’s high mileage but it seems to be doing the trick for me. 10mile runs don’t seem daunting and I feel much stronger than I did for Loch Ness.

Journey to Amsterdam – Week Eleven

Standard
Week Breakdown Nutrition Breakdown Other Considerations Comments
7th September

MON

Rest or Cross Training

7.19M ave pace 09:52min/mil

  • base rate of 1500kcals
  •   Think about how you feel.·  Weigh in
  • Make sure you’re getting enough water
3lbs lighter than the last time I weighed in. I feel musclier, if that’s a word

excellent run with buddy

TUES  VO2 Max 8M w 5 x 600m @5k race pace/jog 50-90% of the interval time inbetween

recovery and rest

  • +200kcals before run as carbohydrate snack
  • Keep fluids up
Need to keep stretching

2,701 calories

WED Medium Long Run 12M
  • base rate
  •  Report how you feel.
  • Stretching
 12.26M @9.30min/mil pace.
Felt excellent until nearly mile 10, then felt nauseated and dizzy. Heartrate was 214 so walked/ran home

2,102 calories

THURS  Rest or Cross Training

5M with running buddy, felt a bit odd in the middle but finished okay

  • +400kcals
  • Spread additional over the whole day and look to keep GI low when taking on carbohydrates.
  • ·  Remember to be taking on micro nutrients where ever possible.·
  • Don’t let fluid intake drop
ave pace of 9:11min/mil

2,059 calories

FRI Recovery + speed 5M w 6 x 100m strides
  • no change
· Maintain micro nutrient intake on rest days  Rested. By walking around Norwich for the Heritage Open weekend…

2,318 calories

SAT  8-15k tune up race (total 9-13M)
  • +500kcals
·  Stretch  Attempted a 17M run, got 2M in and heart rate was 196. Went home to rest
SUN  Long run 17M
  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
 Rest and recovery.

1,196 calories (but that didn’t include dinner of filled pasta, olive oil bread and pesto)

This week has been a frustrating mix of good running and feeling rubbish. I’m definitely battling a virus but a low level one, so I feel fine until I try any sort of exertion, and then my heart races and I feel woozy and weak. Very annoying. I know that I need to rest to get better so I’m doing that. It’s hard though!

Also, I need to make sure that I change out of my running stuff quickly, I’ve been getting home and doing stuff lately, rather than having a shower and getting warm and dry straightaway. I think this has probably helped the cold. Lesson learnt!

Journey to Amsterdam – Week Ten

Standard
Week Breakdown Nutrition Breakdown Other Considerations Comments
31st August

MON

Rest or Cross Training
  • base rate of 1500kcals
  •   Think about how you feel.·  Weigh in
  • Make sure you’re getting enough water
 Too afraid to weigh myself!
TUES  Recovery + speed 7M w 6 x 100m strides
  • +200kcals before run as carbohydrate snack
  • Keep fluids up
Need to keep stretching

7.01M with strides as a fasted run ave pace of 9.29min/mil

WED Lactate Threshold 11M w 7M @ HMP
  • base rate
  •  Report how you feel.
  • Stretching
 General aerobic 11.11M ave pace of 9.28min/mil
THURS  Rest or Cross Training
  • +400kcals
  • Spread additional over the whole day and look to keep GI low when taking on carbohydrates.
  • ·  Remember to be taking on micro nutrients where ever possible.·
  • Don’t let fluid intake drop
 12M with 8M progression run ave pace of .53min/mil
FRI Medium Long Run 12M
  • no change
· Maintain micro nutrient intake on rest days  rest
SAT  Recovery 5M
  • +500kcals
·  Stretch  6M ave pace of 11.25min/mil (forgot to stop the watch when we walked home)
SUN  Long Run 20M
  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
 Woke up with a cold and a sore throat. Self prescribed rest