Training 04 – 10 April

Weekly Summary 10.04.2017

Device: Garmin Forerunner 630

Weekly Totals:
Total Miles: 31.6 Miles Weight: 154.4 lb Avg Pace: 7:20 mm Time: 3h 52m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles 0 6.31 18.3 0 0 (8.96 Road Bike) 0 7.0
kcals 0 600 1,568 0 208 0 609
Notes

So with 3 weeks to London Marathon I had planned a steady build up to ensure the legs are functioning whilst also trying to monitor my full recovery for ACP, as I don’t want to cause any knock on injury.  So I was originally looking for 2 x 60\70 mile weeks and then a cut back \ taper week of about 45 miles including London Marathon. as you can see from the weekly mileage I had a FAIL week 1!

The week started by me shelving my planned Monday run due to fatigue and soreness in both legs, including some muscle tightness in my right thigh, so Monday session was replaced with a sports massage from Dave Holmes, Tuesday legs feeling better but not 100% so I decided on an easy effort 6 miles.  Wednesday felt better so it was back to BAC!

This week was the final BAC Marathon Session No. 10 – The last of the “big ones” for the group, but for me just returning after the 100k my plan was to take the session relatively easy but get a decent long steady effort of about 70mins. The session is (30min marathon pace / 4 x 5min threshold / 30min marathon pace).

So feeling good I completed the session with average pace for the intervals; 30 minutes (6:17 m/m) 4 x 5 minutes (6:08, 6:12, 5:48, 5:50 m/m’s) 30 minutes (6:17 m/m). But the final 5 minutes of the last 30 minute interval my right thigh pain returned with the muscle going into spasm, resulting in a very slow walk jog back to the car.

Session on Strava BAC – 30 (6:17) 4 x 5 (6:08, 6:12, 5:48, 5:50) 30 (6:17)

So trying to be sensible Thursday – Saturday were full rest days with a very easy bike ride with the boy and then a easy 7 miles on Sunday that was OK, still some slight soreness but a much improved situation.  Another easy week next week!

Diet \ Food Diary

So back to ensuring my diet is focused on my recovery and build up to London I have set my max base daily calorie target at 2,050 plus extra calories to be consumed dependent on the day’s activities (as shown in the ‘training by days’ table provided by Garmin).

With a focus on getting the right balance to my diet and looking to shed a few pounds again, I am looking to reduce the intake by approximately 500 kcals per day, this will be 250 from diet and 250 from exercise, this should see a 1lb per week controlled weight loss

Also with the recovery week and indulgence of chocolate, cake and alcohol last week the plan was to resume my normal abstaining for the next 3 week. However due to the full rest days and no planned running I had a couple of drinks on Friday and Saturday night. My weekly weight is recorded from Sunday 10/04,  1 week after diet control resumed. The goal was to get to approximate race weight between 156-153 lb for London. So all looking good.

A couple of new meal ideas this week and shared on Instagram

 

Food Diary by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast  216 212  285  288  279  324  316
Morning Snacks  72  72  –  –  81  –  282
Lunch  454  576  623  347  433  291  447
Afternoon \ Evening Snacks  250  270  528  221  471  257  505
Dinner  581  547  600  545  482  436  512
Drinks  85  36  66  53  638  688  116
Daily Totals  1,658  1,713  2,102  1,454  2,384  1,996  2,178
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