Week 4 of my Couch to 10k in 10 weeks ambition had gotten off to a slow start. My week 3 weigh-in was ok but not great, my knee has been giving me gip so the start of week Park Run did not happen.
On Sunday, I went to the isle of Cumbrae to for a picnic and some cycling round the island so having baked Sausage Rolls for this, I would not be getting off to a good start, so I will be happy to have lost a little weight and got back into my runs again.
Nutrition is a bit of a tricky one with the party foods but my breakdown for the week was...
Saturday: Good day, no exercise to calories around the 1500 mark is fine.
Sunday: Was out on a bike ride and picnicking. Considering this, I think the calorie count is excellent for the day. Note that I am still enjoying my favourite treats, but taking them in smaller quantities.
Monday: Was a bit low on the calories but without exercise, and the indulgences of the day before, this is ok.
Tuesday: This is a run day, so not really a good performance on calories, a bit on the low side - should really stock up before a run.
Wednesday: Making up for the day before, 1700 calories (all healthy foods).
Thursday: This was a run day so 1800 calories is just about right. Note that I am still eating my normal foods such as butter on my corn on the cob!
Friday: 1500 calories was a bit on the light side as I had a swim on this day but I am trying to spread the eating throughout the day as opposed to eating at bulk times.
Average Daily Calorie intake for the week was 1618, which is a bit on low side but still well above the 1400 minimum.
Exercise for week was detailed in my last blog but the summary was...
A couple of major achievements to summarise such as on Tuesday, I ran the full 5k for the first time without slowing to a walk. I have also upped my distance to 6k, which is again non stop and pushed my swim up to 600m. In terms of fitness, I really am starting to see the benefits of all my training and feel very pleased with myself about it.
In terms of calories balance, this means that my daily average calorie balance worked out at 1236 for the week. This is a bit lower than the 1400 minimum that I wanted to set but at the same time, I am starting to get lighter so probably need to recalculate my minimum (do that for next week!) and I am never feeling like I am starving myself. In actual fact, I am feeling very good generally so I am not too concerned.
I have been taking the Map My Run data and putting it to some good use. This graph shows each run that I have completed in Alexandra Park, the total time taken for each run and the time for each kilometre. The grid lines are worked out as my target time for a 1hr 10k - 6 minutes per km. From this you can really see the progress that I have made.
I am hoping to make it up to 9k during training as I want to achieve the 10k on the day of the Great Scottish Run but I will also do the 10k again in the park to compare.
One final graph for this week that is to show weight loss.
The weigh in was a nice and on target 100.6 kilos (that's 15 Stone 12 for the imperialists) giving me a 4 week weight loss of 4.4kg (9 1/2 lb).
So my final thoughts for the week are that I have never lost so much weight in such a short amount of time. I am not really dieting (just trying to be sensible) and my fitness and stamina levels are soaring. I am well on track to accomplish this challenge and thoroughly enjoying myself in process. Most importantly, it is not costing me very much at all. The running is free and I am not on any expensive diets. £3 a go for the swimming is not a lot either and I have enquired about joining Glasgow Club to give me a discount. Its all good!
My favourite pic of the week. Inspired by Mo for the 10k but probably going to complete it in well over twice the time. I am not worthy of this pose, but it's a gesture of aspiration!
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