Week commencing 11th Jan 2010

Really happy with all aspects of training this week. Good/high energy and motivation levels all week. Rested well also when not working, an important often neglected aspect of training especially at this early enthusiastic stage of the programme. The diet is paying dividends in terms of fat / weight loss and also energy levels. The challenge is to keep up the consistency, motivation and most importantly the nutrition/diet over the next 18 weeks. Bit nervous about next week as I have a Birthday (number 41) / a birthday party celebrating 4 friends birthdays/ and very keen NOT to let the diet go. Discipline! I can still enjoy myself without booze/cakes/chocolate... (Said through gritted teeth). A change of running shoes on the cards soon as mileage increases and the feel of cushioning seem to be diminishing. Using motion control running shoes which offer me cushioning and stability for mild pronation, I have set estimated dates in my training log/plan to highlight lifespan of my running shoes. Visual inspection indicates a couple of weeks maximum before changing footwear. Have had these for about 6 months in total but have ramped up running mileage in last few weeks and my records indicate that I have approximately 350 miles clocked up on these shoes.

HIGHLIGHT of the WEEK - The last step of my 15 mile run, outside my house, looking forward to hot shower and food.

LOWLIGHT of the WEEK - Miles 10-15 of this run where it was pitch dark running through Great Melton/Hethersett/Wymondham and I was very tired, cold and thirsty as I had run out of drink. Lesson to be learned perhaps for future runs on this route. Rules of Hydration.

Training:

• 6 x Training days
• 1 x Rest day
• 5 x Runs
• 35.5 miles completed
• 2 x Resistance sessions (1 x weights / 1 x circuit training)

• 770 push ups (110 per day)

Nutrition:

• 5-6 = small meals per day, eating every 2-3 hours
• Plenty = fruit, fresh vegetables, fish, rice, nuts, seeds, salads, olive oil
• 2 x protein shakes per day to boost muscle recovery and training intensity
• 0 or ZERO = Bread (wheat) - Replaced with Rye Bread which = delicious and filling
• ZERO = Biscuits, Cakes, Chocolate, Desserts
• ZERO = Processed foods
• ZERO = Cheese
• ZERO = Take Away’s

Hydration:

I am drinking a sports mix during and after long runs of 60 minutes or more. These consist of 50% water & 50% orange juice and a pinch of sea salt to replace that lost through sweat. These drinks help boost glycogen stores (carbohydrate broken down for energy) in muscles during and after a run. Important to eat and/or drink a carbohydrate rich meal within 30 minutes of finishing training sessions to boost glycogen stores. Muscles are most receptive at this point.

• Approx 2 litres water per day
• Vitamin Supplements every day as per my background to the training programme.

However one discipline I have yet to nail is coffee in the morning with skimmed milk. I just can’t face dropping this yet!

Weigh in:

• 3 lbs = weight lost this week
• 13.7lbs = Current weight
• 10lbs = overall weight loss in the first 2 weeks.

A little concerned this is too much too soon so protein supplements to boost and maintain lean muscle are very important. Did not measure body fat percentage this week.

14lbs = loss remaining, target weight for marathon which is:

12.7 lbs = Target Marathon Weight

18 weeks to go. This is achievable.

Notes from the week day by day:

MONDAY - Club night at Wymondham Athletic club. Really enjoyable Speed session, running intervals of approx. 1 minute hard /rest for 45 minutes. 4.5 miles total. Plus 110 push ups.

TUESDAY - 45 minutes Circuits training high intensity at home. Squats/Lunges/Pull ups/Squat thrusts, chest work/ shoulders/ core. Plus 110 push ups.

WEDNESDAY - 9 miles slow pace run at Whitlingham lake, Trowse. Still icy and hard on legs and very cold! Lovely warm cafe after for hot coffee. Plus 110 push ups.

THURSDAY – a.m. - 1 mile repeats fast on Treadmill 1% incline x 3 (7 min. 10 per mile) with 2 minutes recovery. Plus 110 push ups.

p.m. Weights:

• Squats with 40 kg Barbell x 12
• Bench Press 40 kg x 12
• Pull Ups x 12
• Dead lift 90 kg x 6
• Arnold press 15 kg each arm x 12

x 4 sets = 45 minutes PLUS 110 PUSH UPS

FRIDAY - Tempo run 4 miles = 32 minutes = 8 min. miles. On Treadmill 1% Incline. Plus 110 push ups.

SATURDAY – Rest. Plus 110 push ups!

SUNDAY - Long Run - Slow pace 15 miles at 10 minutes mile constant pace = 2 hours 30 minutes. Plus 110 push ups.

Week 3 >

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