Lunch - 06/12/2012
Tuna & Pasta
Pasta - 75gMixed Veg - 100g1 x Egg6 x Olives1 x Onion1 x Pepper1 x Tin TunaHalf Carton Tomato Passata (250g)
This Amount makes 2 portions. One I ate now, the other put in the Fridge for either tonight or tomorrows lunch for my Fiancé.Calories -  372Carbs - 47g (55%)Fats - 5.6g (7%)Protein - 32.1g (38%) 

Lunch - 06/12/2012

Tuna & Pasta

Pasta - 75g
Mixed Veg - 100g
1 x Egg
6 x Olives
1 x Onion
1 x Pepper
1 x Tin Tuna
Half Carton Tomato Passata (250g)

This Amount makes 2 portions. One I ate now, the other put in the Fridge for either tonight or tomorrows lunch for my Fiancé.

Calories -  372
Carbs - 47g (55%)
Fats - 5.6g (7%)
Protein - 32.1g (38%) 

Training - Run - 05/12/2012
As I am still taking my time getting training again since my back accident, I thought it best to aim for longer more gentle runs. So this was:7.53 miles10:27 min/mile pace149bpm Avg HR1157 calories1h18m47s 

Training - Run - 05/12/2012

As I am still taking my time getting training again since my back accident, I thought it best to aim for longer more gentle runs. So this was:

7.53 miles
10:27 min/mile pace
149bpm Avg HR
1157 calories
1h18m47s 

Todays lunch:Chicken Breast - Coated in chinese 5 spice100g mixed veg - Steamed150g (Cooked) Rice - Steamed
Calories - 691Carbs - 52.3g (36%)Fats - 20.7g (14%)Protein - 71.1g (49%)

Todays lunch:

Chicken Breast - Coated in chinese 5 spice
100g mixed veg - Steamed
150g (Cooked) Rice - Steamed

Calories - 691
Carbs - 52.3g (36%)
Fats - 20.7g (14%)
Protein - 71.1g (49%)

Todays Lunch - 03/12/2012
Calories - 726Carbs - 54g (35%)Fats - 22.6g (15%)Protein - 76.1g (50%)1 x 250g chicken breast (Diced, coated in a Schwarz spice, grilled on a George Foreman)100g mixed veg with peppers (Steamed)75g plain pasta (Boiled)Yum!

Todays Lunch - 03/12/2012

Calories - 726
Carbs - 54g (35%)
Fats - 22.6g (15%)
Protein - 76.1g (50%)

1 x 250g chicken breast (Diced, coated in a Schwarz spice, grilled on a George Foreman)
100g mixed veg with peppers (Steamed)
75g plain pasta (Boiled)

Yum!

Friday 24th February 2012
Lunch - Chicken and Prawn Pasta
Chicken Breast - 62.5gWholemeal Pasta - 62.5gPeas - 45g1 x Carrot1 x OnionPrawns - 37.5gSweetcorn - 1 TablespoonPesto - 2 TablespoonsCurry Pasta - 1/2 Teaspoon
Nutrition
Calories - 406.5Carbs - 51.6g (56%)Fat - 7.2g (8%)Protein - 33.3g (36%) 

Friday 24th February 2012

Lunch - Chicken and Prawn Pasta

Chicken Breast - 62.5g
Wholemeal Pasta - 62.5g
Peas - 45g
1 x Carrot
1 x Onion
Prawns - 37.5g
Sweetcorn - 1 Tablespoon
Pesto - 2 Tablespoons
Curry Pasta - 1/2 Teaspoon

Nutrition

Calories - 406.5
Carbs - 51.6g (56%)
Fat - 7.2g (8%)
Protein - 33.3g (36%) 

Saturday 11th February

Long Run - 17 Miles

So, with a long run planned but the local roads and paths around us all covered in ice, we decided to head down to the coast and run along the sea front. It was mostly clear of ice so although we knew it would be a pretty dull run we all headed off as were keen to keep doing our long runs, and their is no way in hell I was doing that on a treadmill.

It was down at -8 according to my phone (-9 said Nicks car) at the start, pretty cold but we just wrapped up well and got on with the task at hand. The first 6-8 miles went really well. We maintained a steady pace and kept it sensible. I had to stop for 2 “Nature breaks” but all was well. Sadly after about 10 miles I found my chest getting tighter and tighter. I am not sure what the cause was, maybe my Asthma, maybe the cold or maybe my new compression top was a touch too tight. Either way I was starting to struggle. More a mild panic than any thing else. My legs felt good, my HR was about right and I just felt fine, aside from this breathing issue. I fought on and finished the run but it was very hard towards the end, I had to walk 2 small sections to catch my breath before running again but overall I am happy with how I got on, I’m aware we all have bad runs and it seemed today was to be my day :) 

Friday 10th February 2012
Lunch - Chicken, Sweet Potato and Mixed Veg
1 x Chicken Breast1 x Small Sweet Potato (Roasted)200g Mixed Steamed Veg1 x Tablespoon Jamie Olivers Peri Peri Herb Crust (For the chicken) 
Nutrition
Calories - 583Carbs - 73.9g (56%)Fats - 12.5g (10%)Protein - 44.5g (34%) 

Friday 10th February 2012

Lunch - Chicken, Sweet Potato and Mixed Veg

1 x Chicken Breast
1 x Small Sweet Potato (Roasted)
200g Mixed Steamed Veg
1 x Tablespoon Jamie Olivers Peri Peri Herb Crust (For the chicken) 

Nutrition

Calories - 583
Carbs - 73.9g (56%)
Fats - 12.5g (10%)
Protein - 44.5g (34%) 

Wednesday 8th February 2012
Gym + Swim
Due to the pants weather on the ground and the fact I still seem unable to wake up in the mornings at the moment meant heading to the gym again for my workout. I hate it in the evenings, its full of posers hogging all the decent weights but dont actually use them, just spend the whole time talking to each other about how “Hench” they would be if they actually started to lift the weights instead of look at them. so after kicking a few off the weights I needed I managed to get my workout done. It was just a quick one as I had to get downstairs to the pool but I ensured it was all with good form and did not cut corners.
Then it was down to the pool with my Fiancée and her dad. They swim each Wednesday evening and as the weather was poor I used this as an excuse to join them for a swim. We did a nice gentle half mile focusing on my form. I was mostly working on getting my breathing right, I struggled a little with my Asthma and it wasnt my best session. Hopefully this will be better next session.
In other less exciting news, i have taken the plunge and bought some Speedos for swimming in, rather than my holiday shorts. Its time to get serious boys and girls :)

Wednesday 8th February 2012

Gym + Swim

Due to the pants weather on the ground and the fact I still seem unable to wake up in the mornings at the moment meant heading to the gym again for my workout. I hate it in the evenings, its full of posers hogging all the decent weights but dont actually use them, just spend the whole time talking to each other about how “Hench” they would be if they actually started to lift the weights instead of look at them. so after kicking a few off the weights I needed I managed to get my workout done. It was just a quick one as I had to get downstairs to the pool but I ensured it was all with good form and did not cut corners.

Then it was down to the pool with my Fiancée and her dad. They swim each Wednesday evening and as the weather was poor I used this as an excuse to join them for a swim. We did a nice gentle half mile focusing on my form. I was mostly working on getting my breathing right, I struggled a little with my Asthma and it wasnt my best session. Hopefully this will be better next session.

In other less exciting news, i have taken the plunge and bought some Speedos for swimming in, rather than my holiday shorts. Its time to get serious boys and girls :)

Tuesday 7th February 2012

Gym then Run

Due to the bad weather we have had over the weekend the planned bike ride and 10k road race were both cancelled on Sunday. So, I took the dog for a walk and went to the pub instead.

Monday was my normal rest day but after not doing anything on Sunday, I did find myself quite restless and wanted to do something. Family commitments however meant I was unable to do anything that evening. Is this normal? Do you get restless when your unable to workout? This feeling is quite new to be but I think I like it.

Tuesday is normally my coached swimming session with the Triathlon club but at the last minute was cancelled due to the pool being too cold :( Shame as I was really looking forward to it this week. I have slacked off the gym recently so really needed to get back into that so I decided that because the weather was pants outside and all the paths covered in ice I would take my free evening and get back down the gym. I did a nice chest and triceps session but I must admit to being quite shocked at how much I struggled on quite low weights, think it was the kick up the arse I needed to get back on it. Then I jumped on the treadmill for a gentle 10k run. The main focus here was keeping the HR low and adjusting the speed so as not to let it get too high. I forgot how boring running on a treadmill can be, I hope the snow and ice has cleared by Thursday for my interval session.

The past 7 days…

Firstly sorry for this long post, I was not able to update with each workout this week as its been a pretty busy few days for me so I have decided to summarise here instead in a single post.

So, after my great half marathon run last Saturday morning I spent the rest of that day relaxing and feeling pretty chuffed with myself. Overnight the weather turned and and in came a horrible cold front and lots of rain. Waking up Sunday it was not a pretty site outside. Not one to be defeated by the weather, I arranged with 2 other idiots that we should go for a bike ride. My friend Claire wanted to try out a road bike so borrowed one but sadly it was far far to big for her, to the point she could barely reach the brakes and the saddle had to be very low. That combined with the very poor weather meant we cut the ride short and headed home to our duvets.

Monday was a well needed rest day and social catchup with friends.

Tuesday I have my Tri clubs coached swim session. They start at 8pm so knowing I was busy Wednesday evening and would miss my planned run, I decided to run to and from the swim session. These runs would both be low HR runs focusing on form and efficient running as well as trying to maintain a nice steady pace.

The swim session was good and I felt really good. I wonder if the run beforehand had warmed me up so my body was more prepared for the session, I’m not sure but something to play around with again for sure. This was my swim session:

Followed by my run home. I shortened the return run as time was getting on and the cold weather was not something I fancied hanging about in.

Wednesday I was out with friends so a Nandos and pub trip were order of the day, so not only did I miss a days training, I topped it off with a bad diet and too much food. Whoops.

Thursday was the Tri clubs interval training session. It was a nice -2 while we were out but we soon warmed up nice and quick after a few hill repeats. I both love and hate these sessions, I know they are good for my speed work and building good form while running but they just hurt so much. I guess no pain, no gain has never been so true.

Friday I ventured down to the pool in the evening as I missed my morning session by being lazy. I made up for it though by arranging to meet Paul our Tri club chairman and he put me through my paces for 50 laps (1250m) of assorted drills. I really do feel my swimming is coming along and I really look forward to any swimming sessions.

Saturday was cold… very cold… But that did not stop us. 5 brave souls had planned to do a 15 mile run, and a 15 mile run we would do. Again it was around -2.5 but we soon warmed up after a mile or 4. As it turned out we ended up making it a 16 mile route and we all felt good and enjoyed it. We kept a steady pace and made sure we were all comfortable. Start together, end together! Nick had an awesome route planned that took us partly cross country which looked amazing. There was a nice frost and very light snow dusting over the fields and it looked fantastic, a route I would love to do again. This run was a real highlight for me, I am so proud of how far I have progressed in my training and am also excited to see how far I can take myself. Over this year I look forward to finding out.

Sadly the run was not without incident…. Due to the cold causing things to become quite “Pert” and that I was wearing a long sleeve running top that I don’t normally wear on longer runs there was a slight issue with chafing. I shall say no more as a picture (or 2) paints a thousand words….

Ouch…

Sadly we had a large deposit of snow today that cancelled the 10k race I was entered into. It will be rescheduled so I still have it to look forward too. Instead I went out and threw snowballs for the dog to chase. much fun :)

Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it.

Lou Holtz
Saturday 28th January 2012
My Half Marathon attempt.
Todays run was planned at running a half marathon distance (13.1 miles) in sub 2 hours. Now i have never done this before and think my previous best at this distance was 2 hours 20 something, so i was a little nervous at the start and hoped that my training would carry me round. Thankfully, with the help of a few friends we did great. I felt really strong the whole way round only getting a little tired in the last half mile. I did it in 1h 57m and could not have been happier. This really goes to show how far my training has come along in the past 2-3 months. 
I followed this up with another 1000m in the pool to loosen up my legs and just took it nice and steady, again working on my form. This week I really tried to focus on using my legs more, i feel once i nail this i should start to see bigger improvements in my technique.
So for now its an evening of rest at a friends house with good food, company and drink planned :) 

Saturday 28th January 2012

My Half Marathon attempt.

Todays run was planned at running a half marathon distance (13.1 miles) in sub 2 hours. Now i have never done this before and think my previous best at this distance was 2 hours 20 something, so i was a little nervous at the start and hoped that my training would carry me round. Thankfully, with the help of a few friends we did great. I felt really strong the whole way round only getting a little tired in the last half mile. I did it in 1h 57m and could not have been happier. This really goes to show how far my training has come along in the past 2-3 months. 

I followed this up with another 1000m in the pool to loosen up my legs and just took it nice and steady, again working on my form. This week I really tried to focus on using my legs more, i feel once i nail this i should start to see bigger improvements in my technique.

So for now its an evening of rest at a friends house with good food, company and drink planned :) 

Friday 27th January 2012
Weight update.
Down 0.6lbs this week. It seems to be taking a long time to get the weight off. I am pleased to be back under 13 stone, even if it is by less than half a pound :)
I need to focus more on what i eat during my evening meals i think, again i ate out 3 times this week and didnt exactly choose the healthy options each time. Still, i guess its not so bad, given the level of training im doing at the moment i cant see myself putting weight on :) 

Friday 27th January 2012

Weight update.

Down 0.6lbs this week. It seems to be taking a long time to get the weight off. I am pleased to be back under 13 stone, even if it is by less than half a pound :)

I need to focus more on what i eat during my evening meals i think, again i ate out 3 times this week and didnt exactly choose the healthy options each time. Still, i guess its not so bad, given the level of training im doing at the moment i cant see myself putting weight on :) 

Thursday 26th January 2012
Interval Running
This was a hard hard session. I’m not sure quite why I found it so hard, it was a routine I had done before but it really got to me last night. I pushed as hard as I could still and I feel positive for that, I guess it means its working, the whole point of interval running is that its meant to be be hard, not just a walk in the park.

Thursday 26th January 2012

Interval Running

This was a hard hard session. I’m not sure quite why I found it so hard, it was a routine I had done before but it really got to me last night. I pushed as hard as I could still and I feel positive for that, I guess it means its working, the whole point of interval running is that its meant to be be hard, not just a walk in the park.

26th January 2012
Lunch - Wholemeal pasta, Tuna and mixed veg with a spicy salsa
1 x Tin of Tuna100g Wholemeal Pasta250g Mixed Veg2 x Tablespoon Home made Salsa (Tomatos, Chillis, Olive oil)20g Grated Parmesan
Nutrition
Calories - 594.5Carbs - 65g (48%)Fats - 10.9g (8%)Protein - 58.9g (44%) 

26th January 2012

Lunch - Wholemeal pasta, Tuna and mixed veg with a spicy salsa

1 x Tin of Tuna
100g Wholemeal Pasta
250g Mixed Veg
2 x Tablespoon Home made Salsa (Tomatos, Chillis, Olive oil)
20g Grated Parmesan

Nutrition

Calories - 594.5
Carbs - 65g (48%)
Fats - 10.9g (8%)
Protein - 58.9g (44%)