Running twice a day and doing everything else in between means that i burn through quite a few calories in a day. We are lucky we can eat pretty much what we want although it has to be balanced.
While i was injured in 2007 i put on a little weight, around half a stone, due to inactivity and i was still eating like i was in full training. Once i was back in training although i lost some of the weight i was still a fair amount above my ideal racing weight. After a few months a fellow runner, Steffan North, took a nutritionist course and offered to have a look at what i was eating and make some suggestions. So for a week i weighed my food, noted the drinks i was taking and kept hold of any wrappers or packets that i ate. Steffan then took all the data and performed the analysis. After a week he came back with the results. It seemed that although i was eating enough, the make up of the food wasn't in the right proportions, my fat intake was far too high while my carbohydrate was no where near what it should have been. As an athlete any food that i take in should be less that 20g per 100g, you'd be surprised how high the fat content is in everyday foods. Have a look next time you're wandering around the shops. And my carb in take per day should be the main source of energy, from things such as whole-wheat pasta, potatoes, rices and breads.
With the advice from Steffan, i have since altered my diet to be more suitable and i have the difference. I have dropped to a more acceptable weight, a little more than what i was when i ran my pbs, but i believe this is due to the additional muscle mass i am now carrying.
Right to the training.
Sunday 25th April: 8:29 (1hr 23min, 11:07mi, 7:34min/mi) OUt with Matt early allowing us to get back to watch the marathon. Good runs from the members of the group, Dave and Gaz. Also good to see a lot of the brits doing well.
Monday 26th April: 12:43 (23:32, 3.55mi, 6:38min/mi) Nice steady run, knew there was another tempo coming in the evening.
19:06 (WU 15.25, 2.16min, 6 mile tempo (5:39, 5:24, 5:16, 5:13, 5:06, 4:56) WD 9:17, 1.21mi) Really happy with this session, was supposed to be a gradual build up for the first 3 miles, we were supposed to start with a 5:35 and then speed up by 5 seconds every mile. Matt Barnes, Matt Bond, Dave Proctor and Andy Norman were leading the group and were pushing on 10 seconds every mile. I sat with Tom and after the 3rd mile we held off allowing the rest of the group to get ahead. However in the last 2 miles we picked up the pace and caught Andy and were making ground on the rest of the group by the time we finished.
Tuesday 27th April: 7:30 8 miles on my bike to work.
12:59 (14:47, 2.23mi, 6:38min/mi) Just a steady couple of miles before a short Strength and Conditioning session in the gym.
17:45 (47:10, 7.66mi, 6:09min/mi) Haven't done this run for a while, i get dropped off on the way home from work and run through Poynton and Woodford back home. It's a nice run and a gradual down hill. Felt relaxed and was very surprised at the average pace.
Wednesday 28th April: 7:39 (18:29, 2.64mi, 7.00min/mi) Early run feeling a little sluggish after run day before.
19:03 (WU 15:15, 2.12mi 4*200 15 sec rec, 1 lap jog, 4*300 45 sec rec, 1 lap jog, 4*200 15 sec rec (28, 29, 29, 29, 45,45, 42, 43, 29, 29, 29, 28) WD 16:01, 1.96mi) Speed session, which was oddly enjoyable. Was on my own for this one. Was told off after the second 300 for running within myself and had to push down to the 42/43s.
Thursday 29th April: 17:52 (42:17, 6.17mi, 6:52min/mi) Today was my own fault, overslept and then had a meeting at lunch so only the one run today. Had a massage after and didn't seem to have many tight areas which is always a bonus.
Friday 30th April: 7:52 (20.22, 2.89mi, 7:03min/mi) Made it up this morning, felt fine, a little lethargic after the massage.
Lunch: Strength and conditioning session.
18:41 (35:48, 5.31mi, 6:45min/mi) Steady run after work, no niggles after the gym and feeling relaxed.
Saturday 1st May: 10:35 (WU 15:54, 2.12mi, 7*300 45 sec rec (46, 46, 44, 44, 45, 44, 44) WD 7:17, 0.98mi) last session before opening track race on tuesday. Felt good sharing the load with Matt Barnes and Ryan Worland. After the session did some hurdle work, a little rusty but should be working on it each week until my first chase which is pencilled in on the 5th of June.
Week total: Approx 62 miles + 8 miles on bike.
Another steady week with some good sessions. Coming off the miles for the next few days in preparation for the 3k on Tuesday. Planning on going through in about 65s so 8:08 pace for the first half and then see what we have left in the last half. We'll see what happens.
Bails
Showing posts with label Tempo. Show all posts
Showing posts with label Tempo. Show all posts
Sunday, 2 May 2010
Wednesday, 28 April 2010
Sorry I don't do marathons...yet
It's about this time of year, every year, i will be asked the same questions and they mainly focus around the trend, Have you/Are you running the London Marathon. Each time i have to grit my teeth, smile and indicate that although i do run a fair amount compared to the average Joe the marathon is a little bit too far.
I'm sure at some stage i will be tempted by the 26.2 miles but while i still have a few fast twitch fibers in my legs I'll stick to the shorter stuff. Although after watching the race on Sunday i may need to keep a few of them just to keep up! The leaders were putting 3 or 4 4:30 minute miles back to back and this was after 15 miles. There were great runs by fellow group members Dave Norman and Gareth Raven with the husband of Donna Jones, Andi Jones, finishing 2nd Brit.
I have a huge amount of respect for marathon runners, those that i know and train with along with the world leading athletes that head up the races around the world. To train for a marathon you have to sacrifice so much more than a normal runner as during the week at some stage you will have to go out for 15 mile runs and Sunday runs will be the same if not further. To focus on a good time weekly mileage has to be around or above 100 miles, sessions are focused on maintaining sustained efforts for longer periods with the same if not less recovery. The race itself pushes your body to the limit, after 18 or so miles the body is virtually drained of glycogen stores or quick energy so it then has to start turning to other sources be it fat or muscle, which are that little more difficult to access.
A big congratulations to all those that competed, it's a monumental effort and i hope you can now just about walk!
To the training diary.
Sunday 18th: 9:39 (58:01, 7.53mi, 7:42 min/mi) Out with Tom and some of the Sale old guard in Center Parcs (I was here for a friends birthday), we were running through the woods twisting and turning thus the slower than normal pace. We were planning on getting out for 20 mins in the evening but after a day of 'activities' Tom and i were pretty shot.
Monday 19th: 8:17 (22:22, 3.16mi, 7:05 min/mi) Out with a steady run with Tom before leaving.
19:03 (WU 15:16 2.10 mi, Tempo 24.24 4.77mi (5:12, 5:06, 5:03, 5.00, 4:02) WD 13:54 1.70) Barnsey, Bondy, Dave and Andy Norman, Tom, Dave Proctor, Niall Brooks. This was supposed to be steady after the race at the weekend, we don't seem to do steady at the moment! In hindsight should probably have gone to 5 miles, but legs felt battered.
Tuesday 20th: 12:43 (25:27, 3.84mi, 6:38min/mi) Still not into a routine plus felt shattered, so steady run at lunch.
17:55 (35:29, 5.23mi, 6:47min/mi) Took it steady in the evening.
Wednesday 21st: 12:51 (22:03, 3.30mi 6:41mini/mi) Feeling ok but legs were not quite all there.
19:03 (WU 15:39 2.10mi, 4*1200 1*800 (3:24, 3:24, 3:24, 3:24, 2:16) 90 sec recovery, WD 15:15 2.12mi) With Barnsey, Bondy, Mike and Steffan. Consistent, which is key, would normally have just done the 4 but decided to do an extra 800 taking out the first lap for the rest of the group. Legs were definitely tired after.
Thursday 22nd: 7:05 (23:45, 3.43mi, 6:56min/mi) Not feeling too bad after the night before.
17:46 (34:35, 5.24mi, 6:36min/mi) Still feeling a little tired but able to clip along at a fair pace.
Friday 23rd: 8:10 (19:38, 2.76mi, 7:06) Not the best of morning runs, cut it short.
Lunch: S&C session.
18:18 (33:26, 5:05, 6:37) Ran from home for a change, different scenery and route helped me get round.
Saturday 24th: 10:45 (WU 12:32 1.67mi, 4*1 mile(4:55, 4:59, 5:01, 5:02) 1 min rec, 10 minutes jog, 3*200 (27, 29, 27) 30 sec recovery WD 12:48 1.64) I was glad to get the session done, Barnsey, Bondy, Tom and Dave all involved. Fairly happy with miles although would have preferred them under 5 mins.
Week total: Approx 64 miles
Although a normal week of miles i hadn't properly recovered after the weekend so was running fairly tired for most of the week. Sessions were good which counts for something. Next week will be fairly similar with Saturdays session a steady one before the first Stretford on the 4th.
Bails
I'm sure at some stage i will be tempted by the 26.2 miles but while i still have a few fast twitch fibers in my legs I'll stick to the shorter stuff. Although after watching the race on Sunday i may need to keep a few of them just to keep up! The leaders were putting 3 or 4 4:30 minute miles back to back and this was after 15 miles. There were great runs by fellow group members Dave Norman and Gareth Raven with the husband of Donna Jones, Andi Jones, finishing 2nd Brit.
I have a huge amount of respect for marathon runners, those that i know and train with along with the world leading athletes that head up the races around the world. To train for a marathon you have to sacrifice so much more than a normal runner as during the week at some stage you will have to go out for 15 mile runs and Sunday runs will be the same if not further. To focus on a good time weekly mileage has to be around or above 100 miles, sessions are focused on maintaining sustained efforts for longer periods with the same if not less recovery. The race itself pushes your body to the limit, after 18 or so miles the body is virtually drained of glycogen stores or quick energy so it then has to start turning to other sources be it fat or muscle, which are that little more difficult to access.
A big congratulations to all those that competed, it's a monumental effort and i hope you can now just about walk!
To the training diary.
Sunday 18th: 9:39 (58:01, 7.53mi, 7:42 min/mi) Out with Tom and some of the Sale old guard in Center Parcs (I was here for a friends birthday), we were running through the woods twisting and turning thus the slower than normal pace. We were planning on getting out for 20 mins in the evening but after a day of 'activities' Tom and i were pretty shot.
Monday 19th: 8:17 (22:22, 3.16mi, 7:05 min/mi) Out with a steady run with Tom before leaving.
19:03 (WU 15:16 2.10 mi, Tempo 24.24 4.77mi (5:12, 5:06, 5:03, 5.00, 4:02) WD 13:54 1.70) Barnsey, Bondy, Dave and Andy Norman, Tom, Dave Proctor, Niall Brooks. This was supposed to be steady after the race at the weekend, we don't seem to do steady at the moment! In hindsight should probably have gone to 5 miles, but legs felt battered.
Tuesday 20th: 12:43 (25:27, 3.84mi, 6:38min/mi) Still not into a routine plus felt shattered, so steady run at lunch.
17:55 (35:29, 5.23mi, 6:47min/mi) Took it steady in the evening.
Wednesday 21st: 12:51 (22:03, 3.30mi 6:41mini/mi) Feeling ok but legs were not quite all there.
19:03 (WU 15:39 2.10mi, 4*1200 1*800 (3:24, 3:24, 3:24, 3:24, 2:16) 90 sec recovery, WD 15:15 2.12mi) With Barnsey, Bondy, Mike and Steffan. Consistent, which is key, would normally have just done the 4 but decided to do an extra 800 taking out the first lap for the rest of the group. Legs were definitely tired after.
Thursday 22nd: 7:05 (23:45, 3.43mi, 6:56min/mi) Not feeling too bad after the night before.
17:46 (34:35, 5.24mi, 6:36min/mi) Still feeling a little tired but able to clip along at a fair pace.
Friday 23rd: 8:10 (19:38, 2.76mi, 7:06) Not the best of morning runs, cut it short.
Lunch: S&C session.
18:18 (33:26, 5:05, 6:37) Ran from home for a change, different scenery and route helped me get round.
Saturday 24th: 10:45 (WU 12:32 1.67mi, 4*1 mile(4:55, 4:59, 5:01, 5:02) 1 min rec, 10 minutes jog, 3*200 (27, 29, 27) 30 sec recovery WD 12:48 1.64) I was glad to get the session done, Barnsey, Bondy, Tom and Dave all involved. Fairly happy with miles although would have preferred them under 5 mins.
Week total: Approx 64 miles
Although a normal week of miles i hadn't properly recovered after the weekend so was running fairly tired for most of the week. Sessions were good which counts for something. Next week will be fairly similar with Saturdays session a steady one before the first Stretford on the 4th.
Bails
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