scrubbedexpat141

Preach

Millhouse

Food would be a good start, but wherever else you get your protein from. But not Soy.

DXBtoDOH

What do you eat, Millhouse?

co durham boy

Incorporate the Basic lifting moves into your routine if you can , you won't put on a load of muscle if the macros don't calculate that you'll burn fat if specified .

i have 2 very simple thoughts on endurance training , you either go low HR zone two and go slow and long or you red line it in intervals , anything else once you've built your base fitness threshold is a waste of time.

Be careful with the achilles as it's the most common overuse injury along with shin splints . Build a core mobility programme on the floor before and after you run . Glute bridges / eccentric heel drops / goblet squats and hip extensions. The stronger core will keep your lower half from breaking down.

Millhouse

Pretty balanced. I don't really do processed foods though unless no other options. I don't eat a lot of fruit, but do have lots of salad. Chocolate is a weakness so generally try to avoid it.

Breakfast is sugar free granola with my home-made yogurt.
Lunch is often my largest meal. Lots of meat in some form (chicken/beef usually). Carbs depending on if I worked out just before hand.
Latte
Dinner - tomorrows lunch.

I don't generally eat at a 50:35:15 P:C:F ratio, but nor am I trying to change my body shape.

Millhouse

and intervals is so much more interesting.

scrubbedexpat141

Did the first two runs last night and night before since that Wellman thing a while back.
Sunday was jog 1km, walk a bit, jog 800m, walk a bit, jog 500m. Just to get back into moving at more than a walk.
Monday was jog 2km non stop as short on time. Latched onto this little fella who overtook me and the mrs. She went ahead and we were never more than 6-7m apart as a 3. Bloke probably had no idea but I ended up on his heel at the end of 2km and had smashed it in 12min6s. Was chuffed. Could have kept going I think but the increased pace was easier than I thought. Made the run go quicker, smoother and less leg pain.

Millhouse

So much nicer than anything you can buy. Ten minutes to make (well 10 hours), and is great. I can hardly eat shop yogurts now even though I used to love them.

DXBtoDOH

So you don't eat dinner.

I have a plain unsweetened yogurt before the daily swim and afterwards I grab a cappuccino and a croissant.

Lunch is the standard carrots & lentils plus steamed broccoli. Sometimes I have a roll with it, sometimes not. Lunch is my largest meal.

Dinner is just a plain spinach salad with a diced egg and a sprinkling of olive oil and balsamic vinegar.

No snacks. I used to have an afternoon apple but it's been a while.

co durham boy

It's great to build the speed and endurance , it can get technical with strides / fartlek and recovery clicks but the basic facts remain . Drive the HR then rest and repeat repeat repeat and pass out

jam25mack

I do track my HR zones. My fast walking keeps my heart rate average between 110 and 130bpm for an hour which is either upper zone 1 if using the Karnavan (gold seal apparently) method or in zone 2/3 if using the Tanaka, Monahan & Seals (most commonly used it seems) method. Lower down the zones the difference between the two methods is considerable (approx 30bpm for max zone 1).

For my runs my heart rate average is 155-165, so zone 3/4 (Karnavan) or 5 (Tanaka et al).

I do a pretty decent warm up (I think). I follow one a youtube vid from a chiropractor. 15 mins of dynamic stretching with the routine specifically devised for running. I think go out and do about 500m of on the move stretching warm up, jogs etc before starting to run. I also do the foam roler straight after.

I think the achillies issue is actually due to me protecting my calf which is often a bit of a prick. It's tight today but theres no pain, swelling or heat so fingers crossed it goes away pretty quickly. Really need to sort my calf out tho.

jam25mack

Generally my runs are intervals... 0.8km run and 0.2km fast walk.

Good work!

As above, i'm still on the intervals but stretching the work and reducing the rest....

Following this approach i'm hitting 5km in 30-31 mins. Work pace is low to mid 5's.

NOt wanting to go running mad but I'd like to be fit enough to do a 10km in a late 40's / early 50's...... bit of work left to go yet.

co durham boy

Roll it with a trigger point grid roller mate , the solus is usually the culprit as it's the one that's tight and then that overworks the tendon .

It's a real pain but try and not to run on it without working on the calf as you'll ping it eventually.

I have a lot of trouble with mine and have to keep to a really strict mobility programme.

Millhouse

I do eat dinner. More often than not, it then becomes lunch.

Bahtatboy

So about 90% carbs.