Week commencing 4th Jan 2010

A rarity this week. I managed to follow my running plans and goals exactly! Started as I mean to go on. This is always tricky as work and family commitments can mean it is hard to follow the best laid plans. So a gold star for week 1 & so far so good.

Nutrition:

Ate well each day as planned; little and often.

• 6 = Small meals per day and also using protein supplement to help training intensity and muscle recovery.
• 0 = Booze, Bread, Chocolate, Cheese.
• 0 = Processed food.
• Plenty = Fresh Vegetables, fruit, eggs, nuts, seeds.
• 7 = lbs lost!... of which 6lbs 4 was body fat. Body fat reduced from 17.6% to 14.9%. Weight = 13.10, so 17lbs to go to target weight of 12 stones 7 lbs.
• 19 = weeks to go.

Training:

• 7 x Training days
• 5 x runs
• 2 x Weight training (circuits)
• 700 push ups (100 per day)
• 32 miles run in total

Monday - Club night - 4 miles speedwork running 400m intervals near the police station. The temperature was -3°c so my new gloves, running tights and hat from Wynsport.com were essential.

Tuesday - Circuits 40 minutes (home)

Wednesday - 4 mile Tempo (8 min mile pace) run on Treadmill. Ridiculously cold and snowy, so the Treadmill is useful. Ran on a 1% Incline to even out the fact that the belt moves and the road doesn't!

Thursday - 7 miles on road @ Goal pace. Ran in thick crunchy snow and it was beautiful out in the country near Marlingford and Wramplingham. Couldn't face two days on the treadmill.

Friday - 1 mile repeats on Treadmill @ 7 min mile pace with 1% incline (fast for me) Total 3 miles. Too tired for circuits so will do tomorrow instead of rest day.

Saturday - Really should rest one day per week, but week 1 enthusiasm is high. Feel good today, so do the weights and circuits I missed yesterday. 45 minutes.

Sunday - Long 14 miles run. Was planning to run this on the treadmill but saw Sharon from running club @ Waitrose and she had done 8 miles outside that morning! Peer pressure prevailed and I donned the leggings, hat, gloves, garmin and sports drink (water 50%, Orange Juice 50% and pinch of rock salt) and headed out in the snow to Easton and back again. Steady, slow, endurance building pace. Glad to get home and eat. Sleep well tonight as I have all week. Rest is crucial with the higher intensity training.

HIGHLIGHT = Running in the snow on Thursday in beautiful sunshine

LOWLIGHT = Friday night without a beer and glass of wine felt hard. But Saturday morning was better!

and so to week 2.......

Week 2 >

Author: Steve Cuviello from Cuviello Personal health and fitness http://www.cuviellopersonalfitness.co.uk