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Thursday, November 29, 2007

Weekly Weigh-in

This week I have lost over 4 1/2 lbs (2.1 Kg) and my body fat is down by 0.5%.

Strange as I had only done a few hours training in the last week. I did weigh myself about 10 minutes after an hour long run which I had done at a really easy pace.

Sunday, November 25, 2007

Weekly Update

This week I did over 3 hours of training. This did include a faster swim session, a cross country and a running speed session. I did have more exercise planned but my football match got cancelled.

About 10% of this time was swimming with the remaining being running.

Cross Country Race

I did a 5.6 mile cross country race this morning. I planned to go of faster than normal as there is a footpath only 2 people wide after the first 100m.

So at the start I ran off through the massive muddy puddle. I soon saw way most people ran round it as it was half way up to my knee, I was glad I double knotted my shoe laces.

I did however make up a lot of places but then a lot of people started to over take me. I did not have my heart rate monitor on, just the GPS part so as I completed the first mile in 6:50 (minutes:seconds) and my heart beating fast I knew I went off fast and slowed down by over 1 minute per mile. The pace of the first mile I would have beaten my 10km PB.

However I knew there where a few hills and muddy sections on this course that would slow you down. The last couple of miles my pace was struggling and I was just able to manage a good pace. Then with less than half a mile to go I noticed one of my club mates trying to catch me up, that gave me a boost for the rest the run.

There was about 10 runners grouped together which we had a bit of a sprint finish for the last 100m, with half of this small group going round the puddle but those who went through it finished ahead of those who did not.

I ended up with just over 45 minutes which I was pleased with this route and my early fast pace. I only had a select few cakes after the race compared to the previous XC.

Thursday, November 22, 2007

Weekly Weigh-in

This week I have gained 2 lb (1 Kg) and my body fat increased by 0.5%.

I suppose in the chips, large roast dinner, a large selection of party snack food and a fast food meal deal I had in just 3 days over last weekend did not help.

Wednesday, November 21, 2007

Speed Night and June 2008 Training

Tonights training turned out to be speed based.

When I got to the swimming pool the normal medium pace lanes where already quite full yet one of the fast lanes only had three people in it. So I decided to go in the fast lane. I was able to keep up with the pace in this lane, although I did have took take a longer rest period during the last few of my 100m reps.

Then after this I went out for a running session in the light rain. I did a speed session of 800m reps which I did 5 with a 2 minute rest period between is rep. This felt tough by the third rep due to the fact I have not done this type of session for at least half a year. I was able to complete my planned session.

I then went to the bar at the leisure centre and after 20 minutes England were already 2-0 down, in the end they lost and did not qualify for the Euro 2008 championships.

At least I will have more time for races and training next June.

Tuesday, November 20, 2007

Weekly Update

Last week I did 6 hours of training with 20% of this being swimming and the rest being running.

I have started to book races for next year and currently have entered two running races for next year.

Thursday, November 15, 2007

Weekly Weigh-in

This week I have lost 1/4 lb (0.1 Kg) and my % body fat has remained the same.

Wednesday, November 14, 2007

Getting Cold

While I was out for a run tonight it is really getting cold as the road gritter was out.

Luckily as it went past I was on a footpath behind some trees. As you would not want to be hit by any grit when the temperatures are that cold.

Sunday, November 11, 2007

Cross Country Race in Eton

Today I did the first cross country (XC) league race of the season.

The start was on the Eton side of the River Thames. Despite the fairly strong wind below across the river we could still hear the bugle for the minutes silence at the local Remembrance Day events while we all observed it.

The race started with a lap of about 400m around a field before going along a footpath next to the river for over a mile before going on a road briefly then round the edge of a large field and then along a footpath to the river. It then followed the same route back to the start until near the end which used a different entrance to the field where the start/finish was.

On my GPS device there was only 80ft of ascent on the whole run which was 5.9 miles (9.5 km).

It was flat and the off road sections where following a footpath so you ended up going single file most of the way and occasionally you could (if possible) overtake someone. So I decided to go off fast for me and see how long I could keep the pace for. I ended up doing it in about 46:30 (forgot to stop my watch after crossing the finish line) which is about 7:45 minutes per mile.

This is fairly fast for me especially as I have only done one short (10km / 6.2 miles) running race this year, although I have ran these distances in races at an end of a triathlon.

Now this year I have started and/or finished a race on the Windsor side, Eton side or in the River Thames within a 100m section of the river.

Weekly Update

This week I did nearly 6 hours of training with 90 minutes (25%) of that swimming and the rest running.

I did the swimming sessions in a 20m pool so I decided to do longer than normal reps of 200m. The first session was harder than the normal and I was struggling the last couple of lengths to main correct form but the sessions afterwards I felt I was improving and increased the session form 1 km to 1.6 km.

Thursday, November 08, 2007

Weekly Weigh-in

This week I have gained 1 lb (0.5 Kg) with my % body fat down 1%.

More concerning is that in the last 11 months I have steadily been increasing my weight. During this time my weight has increased by 11 lbs (5 Kg).

I think the problem was due to my food intake remaining the same before/after endurance events such as marathons and endurance triathlons.

Hopefully make changes to my diet to take in account of the amount of exercise should stop this trend.

Lasted nearly 2 Weeks on the NFP Diet

I lasted nearly 2 weeks on the NFP diet, as tonight I had pasta.

Sunday, November 04, 2007

NFP Diet

I was told about the NFP Diet after the Dublin Marathon, which I have followed since.

No For Pasta (F word changed from an expletive)

After all the carbo loading in the build up to the marathon, it is nice to have something that is not pasta. So far I have lasted 1 week on the NFP Diet.

Weekly Update

This week I have done 5 and a half hours of training. A bit under 10% of this was swimming and the remaining time was running.

This was broken down by the Dublin Marathon and then an easy 30 minute run. I took last run easier and made it 2 miles shorter than planned as I did not want to rush back in to running after doing the 2 marathons in 3 days.

Friday, November 02, 2007

Weekly Weigh-in

This week I have lost 1lb (0.5 kg) and my % body fat has increased by 0.5%.

I did 2 marathons over the weekend which helped use lots of calories (about 7,000 calories) but then there is the gels and sports drinks that I had during the race and followed by the recovery food and drink. The recovery food tended to be the unhealthier kind and some celebratory alcoholic drinks was had afterwards.