10 Mile long run

Monday 14th January 2019.

I could not do my long run on Sunday so swapped it for today.

Monday is my official weighing day and I was pleased to see I was 6.4 lbs down from the week before, I was not aiming for that huge amount in one go but who am I to complain – I feel great.

Breakfast was oats with raisins as I am out running, I did bring a iso gel with me which I ate after 45 minutes of running and then had a protein shake when I got back.

Dinner was cottage pie with veg which I don’t have often but it was really nice 🙂

I had the weekend off from work and my daughters were away so I spent my weekend tidying their bedrooms and doing repairs to their wardrobes, I also made a nice shelving unit for them, I had great fun but I was knackered afterwards.

Sunday night I went to sleep earlier than usual and actually slept for 12 hours! I never sleep past 7 hours usually but I think the lack of sleep over the weekend caught up with me.

The benefit of having a wonderful sleep is loads more energy when running.

  • 10.10mi
  • 1:21:45
  • 8:05/mi

I had a great run and the weather was lovely and fresh.

Oh well time for work, have a great night.

 

 

Strength Training day

Friday 11th January 2019.

I woke this afternoon after only 6 hours sleep and could not get back to sleep so after weighing myself I lay in bed for an hour checking my email on my phone which was relaxing.

Again I am down another 1.4 lbs from yesterday so im still smiling 🙂

I was so looking forward to my Breakfast, I went to the fridge and the strawberries had all gone (ok my WIFE’S strawberries had all gone) so I used up a full banana in my oats instead, delicious.

Strength training – up until now I have only been doing quick strength training (not often enough). Todays workout I found on Active.com, It looked easy to follow as I hate overly long and complicated workouts that you need to keep googling to remember what to do.

I change the workout a bit as I used a bar instead of dumbbells for the dumbbell Deadlifts and Bent Over dumbbell Rows as this enabled me to use slightly heavier weights.

The whole routine took just over 20 minutes which was good but I did not find it taxing enough apart from the side planks which felt good on my arms when finished.

2 Sets of the following:

  • Dumbbell Overhead Press
  • Dumbbell Deadlifts
  • Bent Over Dumbbell Rows
  • Air Squats
  • Front Plank
  • Side Plank
  • Hand Release Push Ups

I will use same work-out on Monday but will tweak it a bit more or just use slightly heavier weights, I want to add 10 minutes to the workout as well so hopefully I will feel like I have done a workout afterwards.

https://www.active.com/distance-running/articles/strength-training-program-for-runners

Another lovely dinner for me – The last of my Chicken Korma on steamed kale, parsnips, brussels and carrots, wonderful.cof

Well it’s that time of day again – Work time – Night All 🙂