Day 3

     Right well today I got up late at about 10am so early morning run went out the window so instead I ended with breakfast at about 11am.
Breakfast- Shredded wheat 50g + semi skimmed milk.
Lunch- 2 pork & Chilli sausages on 1 1/2 slices bread.
Dinner- Full roast dinner,
Pudding- limoncello slice (thin) + tiffin chunks x 2
Supper- cheese n crackers
Evening spent at family gathering so I was pretty relaxed with food intake. Will be much better as of the morning. No alcohol drunk though so thats good.

The run was squeezed in my day just about at 3:15pm. Was good though because I felt better again today although I was aware that the intensity was getting high but at this stage it really doesn't matter though at this stage as I'm just simply aiming to go for a 2 minute increase on the run time each time I go out.

I'm hoping this method allows me to increase the training up to 100mpw within a relatively short time period to previous levels. As the time does go up I'm sure the pace will slow though to allow for it, thats okay though.

Training
Profile: flat
Time: 36:54
Distance: 5.32mile
Pace: 6:56 min/mile
Route: out n back in holyhead itself.
comments: ran to fast on way out today because slowed down on way back taking 54 seconds longer, thats fine but just shows there is a but of room for improvement with pace judgement. Enjoyed the run and felt good anyway.

todays weight: 12st 3lb.

Okay thanks if anyone read this. 

Day 2

So the second day went better than the first I would say, not that day one wasnt good. I just felt lighter on my feet today.

For a change i did a different route to normal. Holyhead to Trearddur Bay and back. Not pan flat but definetly not hilly. Needed a route with pavements the entire way with street lighting as much as possible.

So I've been doing out and backs while I build up fitness, this gives me an idea of how I paced the run. so far they have both been quicker on way back than on way out. Last night 16 mins out then tonight 17 mins out. Going an extra minute each day.

Tonight I got to the end of the street with 32 mins on watch so added a tiny but extra on to masher the 2 mins up to get about 34:12. Enjoyed the run alot too.

4.65miles in 34:12 @7:21mm ave pace.

Thanks for reading.
Andy

New year Day.

New years resolutions.
I'm not normally one for this "new year: new me" stuff but this year I have genuinely felt the need to change things because well I dont see the point working hard in trainings runs if I'm just going to cancel it out in other ways.
Things like:

Alcohol- drinking way to much so frankly need to cut it out.

Sleep- pattern is not existent so a regular 8hours would be a big improvement with recovery time an qaulity.

Diet- was eating alot of the wrong foods so going to cut back on processed food and also cut down on the wheat. Basically going to be more mindfull of what I consume.

Fluids- less tea and coffee ect and more water.

So with all this in mind I've been very motivated on my first run of the Year knowing I'm not going to undo any benefit.

Whilst I am a long way off being 100% race fit we all have to start somewhere.

Distance: 4.36 mile
Time: 31:41
Pace: 7:16/mile
Effort: roughly what I feel I could run a marathon at the moment.
Weather: strong winds and slightly spitting.
Motivation: 10/10

Diet:
Breakfast: 50g shredded wheat + skimmed milk.
Lunch: 100g green lentils
Dinner: beef and vegetables slow cooked.