Week 3, and I have had a few ups and downs. Its not been a particularly good week in terms of diet. I had a meal out with friends on Saturday night and it was the good lady's birthday through the week, so I am expecting my Calorie intake to bit a good bit higher.
In terms of exercise, I started the parkrun again and managed a 5k on the Tuesday but managed to strain my knee so did not run out on Thursday. I did do 2 swims though to try and keep my fitness up.
Weight wise, I am not expecting too much. More calories and less exercise is not likely to be a good result but I lose a little, then I will still be pleased.
Exercise...
Fitness first this week and it was great to get back into the Parkrun. 5k around Pollock Country Park but I was not expecting too much from it this time out. When I did this last year, I was really struggled to get round the course and constantly needed to stop to catch my breath.
This time though, I really surprised myself. I managed to do the first lap without stopping and broke some records in terms of distance before I finally did - well into the 3km, a lifetime achievement for me!!
Finished the Parkrun 400th out of 436. Normally I would see this as a good result, but I was held up at the start as I always start from the back. I think for the next one I will start near the back but not plumb last. Time was officially a 34:03, which bemused me a little as I had ran most of it this time and went the furthest I had ever gone before so my PB of 32:26 remains in tact. Definitely a good run out though - will keep this going I think.
I was feeling a bit sore an tender, particularly around my left knee, so did a swim on Monday at the Gorbals Swimming Pool. Like it there as there is nice jacuzzi that can be used. 500m is still my limit on swimming so was relatively happy.
Tuesday was my next 5k run in the park. My knee was still feeling a bit tight and tender but I decided to give it a run out anyway. I had a quick warm up then was off again and actually had a great run out. Once again breaking records on the distance before breaks. For the first time ever, made it over the hill and was well into the 3rd km before I need my first walk. Finishing the course in a 33:32 (another PB) - My fitness is definitely getting better!
Fit as I feel though, I have pushed it too hard on my knee and the lack of a proper warm up and cool down will cost me dearly for the rest of the week. My knee swelled up so it was a support and some ice for the next few days with no more running. I did manage another swim though at Tollcross to ensure that I was still getting some exercise.
Nutrition...
Saturday - After such a great day at the Parkrun, I completely negated all that effort with having a bit of a blowout on the evening. A cal-horrific dinner and wee bit too much (for me anyway) to drink sent my calories over, but luckily not too much and I was celebrating losing my obesity tag and new found overweightness!
Sunday - A busy morning meant that I skipped breakfast so it was Subway for Brunch. In the evening had a healthy baked cod with chorizo. In terms of calories this is ok for a day with no exercise and considering the binge the day before, saw this as an excellent day.
Monday - A bit heavier on the calories with the Chicken and Potato wedges proving not to be a good choice, but has a good swim, so on the whole a very balanced day.
Tuesday - 1800 calories, eating leftovers for lunch and subway with soup for dinner. Calories are in the correct range, but this was a run day so should maybe have been a bit higher. Given the weekly trend though, I found this acceptable.
Wednesday - Another disaster really, it was the good Lady's birthday but I did try to not drink too much and make some sensible choices for dinner (ie no dessert!). Luckily I did not go too much over so should be ok for the week.
Thursday - Normally a run day, but due to injury has become a rest day. Calories in a good place so quite happy with the intake on this day.
Friday - Another good day. Had a swim and was in a good range for the calories.
Overall Calorie balance per day for the week was 1635 per day, which puts me in a good weight loss position, but I have eaten some fatty foods this week and my intake of alcohol was much more than usual - the exception more so that the rule! I am happy with this result though but given that I have missed a run this week, I am not expecting great results on the weigh-in.
Surprisingly though, I sill managed to lose over half a pound and I am tracking to target on the weight loss but I have work to do. I learnt a valuable lesson this week about warming up and down properly and also about my calorie balance. Looking at the balance against my weight loss, I think that I need to be achieving a balance of around 1500 per day to keep it healthy and on target.
I am feeling fitter so once the knee has healed, I will try another 5k and look to up the distance to 6k. This additional burn should help the weight loss get back to a sensible rate but ultimately, I am feeling fitter, enjoying the runs better, increasing my endurance and losing weight. Life is good!
Favourite pic of the week ...
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