Run: 5 Miles
Time: 56:26
Pace: 11:18
April Totals
Running: 8.1
Biking: 0
Weight Loss: 1 Pound
Got to the gym last night around 9:10. Jumped on the treadmill and started a nice easy 11:20 pace. The miles just seem to go so much slower on the treadmill then they do running outside. Plus running outside can be an adventure. I guess I like the fact that I have a destination when running outdoors. The treadmill is ok it just seems very boring to me. Ok, enough complaining about the treadmill and I am thankful to have access to one when needed.
My diet yesterday went well. I consumed around 2900 calories. In those 2900 calories 50% came from carbohydrates, 30% from fat, and 20% from protein. I think I'm going to make some changes to my diet plan. On lifting days I'm going to lower my carbohydrates and up my protein amounts. So, lifting days will look like this...50%protein, 30% fat, and 20% carbs. On my running and biking days I will jump back to 50% carbs, 30% fat, and 20% protein. The idea is I don't need all those carbs on just lifting days and off days. This may also allow my body to utilize those extra carbs on running days more efficiently. This change may also stimulate more weight loss on those carbohydrate restrictive days. This Monday will be the first day starting this change. So will see how these changes work out through the first week.
Tonight is strength training and tomorrow is my long run. I'm going to get at least 12 miles in tomorrow. Only 15 days until my half. Next weekend's long run will be the full 13.1 and then I will start to taper off my miles that following week for Saturday's race and I'm looking forward to it. Once my half is complete I am really going to spend some time researching all the marathon training plans that are out there. I've done quite a bit of research already and have a good idea of how I want to attack my marathon training but just want to spend the extra time making sure I get it right.
The month of May will be a lot of biking and "brick" workouts to get me prepared for the Duathlon June 2nd. For those that don't know "bricks" are training the transition through the different sports. The most important for me will be training from the bike to the run. I plan on doing as many as I can through the month of May. It will be fun! Have a great Friday. - Jason The Running Man
1 comment:
I like your nutrition plan. I think it really makes sense.
I'm not sure about doing your longest training run a week before your first half marathon, though. Most training programs I see have you doing your longest run two weeks out and doing a race pace run of about 5-7 miles the weekend before. I'm concerned that you might not be able to get as full of a recovery by going that long so close to the race.
Brick workouts will definitely get you ready for a duathlon. Just do them sparingly because they will really take it out of you. I found that the only bricks that work well for me are higher intensity ones where I'm simulating a race transition. That's where your legs need to learn how to run after pedaling for a long time. Often, you just need to run a mile or two to simulate the muscle transition. Doing steady state bike/runs just seemed to not give me much benefit because I would save too much on the bike and then not be fresh for the run. The most important thing is to have a reason for every workout, even if it is specifically for easy recovery. Junk miles are just that...junk.
Good luck and great job with the run.
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