Training Log Archive: gingercake

Run was good in parts, struggled on other parts, it was hard though, really tough session and I felt knackered all afternoon. Warm weather and still windy, less than it has been but still extra work running into it. Ran it on a 5k loop but felt windy for most of it, but section on the way back was harder. First 10k felt easy, average 4.10-4.15 min k's. Second 10k felt good,mostly 4.05-4.10. Third 10k started ok, and just went through a really bad patch and struggled a bit, slower splits then I wanted and should be running and just disappointed. Finally 4k was hard, between 3.50-4min but I was out of it, knackered. also kept coughing up loads of craps from my lungs all the way, annoying and un settling.

Breakfast- porridge with honey, and slice of toast.
Post run - large bowl of porridge oats, rice milk soaking Chia seeds, sunflower seeds, pumpkin seeds, sesame seeds, linseed. 2 Brazil nuts, 2 macadamia nuts, 3 cashews, 2tbsp dried blueberries, 3 tbsp of Greek yoghurt
Vegetable soup. home made with 2 slices of home made soda bread and a bit of cheese.
Salad (handful of lettuce, rocket, spinach), peppers, pecorino cheese small amount in 1 x wrap.

Supper - 2 x homemade lentil and chick pea falafel, roughly 50-60g quinoa, stir fry veg (tomatoes, peppers, onion, courgette), handful of stir fry kale.
Couple of squares of chocolate.

Easy run and felt good, mainly on forest trails.

Before run- slice of toast, 1 date
Breakfast - large bowl of jumbo porridge oats, stewed rhubarb, blackcurrants, apple. With 1brazil nut, 3 cashews, 1 macadamia nut, 2 tbsp of seeds (pumpkin, sesame, linseed and sunflower), some milk, 3-4 tbsp of yoghurt.

Lunch - cauliflower soup, large bread roll

1 x wrap, spinach, lettuce, peppers, small amount of pecorrino.

Supper - 100g rice, mixed peppers, tomato, onion salsa with chick pea and lentil falafel (with spices, garlic, onion, spinach) handful salad (lettuce, spinach) , and handful of stir fry kale with a yoghurt dressing.

Couple of squares of dark chocolate.

Very long and busy day in work, long meeting in Woking. All good, but didn't manage to run.

Moderate run, aside from a couple of sections which were a little hilly the pace was all 4.20. Felt pretty good all the way. All on road

Easy run into work, felt great this morning. Took it easy but all good, and got to train station earlier than usual. Nice that running easy is feeling easy

Easy run home, again felt good. Muddy conditions under foot so took it easy in some sections. Finished with 8x hill sprints.

Easy to moderate easy run into work, didn't want to miss train as early meeting and was cutting it abit fine so ended up running just over 40mins,rather than 45minutes. Pretty confident i'll make it up later. Run was on road, very muddy underfoot again, but ran well all the way and ankle all fine now thankfully.

Run ended up being abit longer than I expected, but I felt great all the way home. Had to work in Manchester for the afternoon so got the train there and then ran back along the canal and up to mow cop from Congleton. Canal footpath was very muddy in some sections which was annoying so took my time on those bits. Legs felt full of energy today, just felt nice and smooth and ankle etc all fine. Finished with 6 x strideouts

Breakfast: Half piece of toast, 1/2 banana, 2 dates
Post run: Yoghurt, roughly 3 desert spoons, 1 1/2 desert spoons of pumpkin, sunflower and linseed mix, plus another seed that I still don't know the name of, fresh blueberries, and 40g porridge oats
Nuts - 3 brazil, 3 macadamia, dried blueberries and cherries, roughly 5 of each.

Lunch - 2 x wraps, one with peanut stew from last night roughly 21/2 desert spoons, and the other had red and green pepper, very small amount of parmesan cheese, spinach and tahini and yoghurt mix

Pre-run - 4 dates

Post run - 2 desert spoons of yoghurt, 20g porridge oats and 3 fresh grapes

Supper - 100g rice, peanut stew as last night with spinach roughly one handful of spinach leaves.

Usual exercises with Swiss ball, clams.

Ran in the evening as had to be in work early and met one of the boys from mow cop for a jog. Felt fine, been hungry all day though.

Breakfast: slice of toast, yoghurt x 4 desert spoons, teaspoon of chia seeds soaked in milk, heaped teaspoon of linseed, 1 1/2 desert spoons of pumpkin sunflower and another seed I'm not sure name of, grapes x3, 40g porridge oats.

Nuts x macadamia, Brazil, dried cherries and blueberries, three of each.
2 x large bread roll granary, with quinoa (15g), peppers, spinach, cherry tomatoes.

Pre run - dates x2

Post run- really hungry so just had toast.

Supper - 100g Brown rice, peanut (via peanut butter), kale, tomatoes, onion, sweet potato, garlic to make a casserole. Served with fresh spinach.