Week 4

Monday July 16th

Exercise- rest day  


Nutrition- total calories- 2100
Breakfast-special K+ ,low fat milk+ 1 banana@400 cals
Snack-None
Lunch-whole wheat pasta+chicken+veg+ tomato sauce @500 cals
Snack-1 banana+1 granola bar+ 1/6 cup nuts @400 cals
Dinner-Tuna salad+2 tortillas+ sweet chili @600
Snack-1x lowfat yogurt+ crasins @200

Rest & recovery-

I took today off because I am feeling really sapped after last night’s big run and strength work. I don’t ever really feel like this, so I fear it may a sign I am getting worn out. By taking 1 extra day off I hope to be able to have that little bit extra rest that will see me feeling refueled and back on track, whilst avoiding fatigue and injury.

Tuesday July 17th

Exercise- 7.75 mile mountain/cross-country run

·     

Nutrition- total calories- 2055
Breakfast-

·      special K+ ,low fat milk+ 1 banana@400 cals

Snack-

·      1 banana @80

Lunch-

·      chicken wrap+ 2 cheese sticks+1/2 gatorade @572 cals

Snack-

·      1 whole egg + 1 brown bread @200 cals

Dinner-

·      Beef salad+ 1/2 cup mixed nuts @600 cals

Snack

·      1 natural yogurt +1 tblsp honey @200 cals

Rest & recovery-

Had a great long mountain run tonight and I prepared by taking on a few extra calories during my day. My hill running is becoming comfortable really quickly and so my speed is improving too. I just invested in some new cross country shoes to give me a little extra grip and confidence in the downhill sections. I am looking forward to them getting here and aiding my training. Also yesterday’s extra rest day has left me feeling recharged and better prepared for my exercise.

Wednesday 18^th July

Exercise- running+ weights @cabo mountain gym. Supersets and Pyramids routines.

·     

Nutrition- total calories- 2240
Breakfast-

·      1 tortilla+ PB&J @440 cals

Snack-

·      1 granola bar+ PB (pre-workout energy) @350

Lunch-

·      3 egg omlette+ onions+ peppers+ hotsauce @400

Snack-

·      1 chocolate milk+ 1/2 banana+ 1 granola bar + Gatorade @450

Dinner-

·      Hot sauce chicken salad @600

Snack

·      None

Rest & recovery-

Slept 9 hours. The heat is adding to the tiredness of the exercise.

Thursday July 19th

Exercise- 4.75 mile tempo run

·     

Nutrition- total calories- 2010
Breakfast-

·      5 whites+2 yolks+ 2x brown bread+ 1 banana @540

Snack-

·      None

Lunch-

·      Tuna kimbap +1/2 salad+ 1 lowfat yogurt @570

Snack-

·      1 granola bar +pb (pre-run) @300

Dinner-

·      Lean pork & mixed veg stirfry @400

Snack

·      1 glass orange and yogurt smoothie @200

Rest & recovery-

9 hours.

Friday July 20th

Exercise- rest day

·     

Nutrition- total calories-
Breakfast-

·      Special K+ ,low fat milk+ 1 banana@400 cals

Snack-

·      None

Lunch-

·      Pork and mixed veg stir-fry @400 cals

Snack-

·      Gatordae @60

Dinner-

·      Tuna salad and sweet chili wraps x 2 @600

Snack

·      yogurt and coffee icepop @200

Rest & recovery-

Took another rest day today. I usually have Friday as a rest day before a busy weekend of coaching or football games.

Saturday July 21st

Exercise-

·      Yoga and passive stretching (1 hour)

Nutrition- total calories-
Breakfast-

·      2 brown bread+ PB+jam @500

Snack-

·      none

Lunch-

·      Chicken club (no mayo) @600

Snack-

·      None

Dinner-

·      Whole wheat pasta + chicken @700

Snack

·      Icepop @100

Rest & recovery-

A solid yoga session today in preparation for tomorrows football tournament. The format of these events are designed in a way that leaves you playing at the highest intensity for 50 minutes, then getting cold and stiff for an hour in between games. This poorly arranged format coupled with the baking heat and dehydration means it is likely to be another long day so I took the day off in preparation.

Sunday July 22nd

Exercise-

·      Mannam football tournament-Masan- Changwon. 4x 50 minute games over 6 hours.

Nutrition- total calories-
Breakfast-
2x brown bread+ PB+jam + 1 almond granola bar @ 650

·     

Snack-

·      3x bananas+ 1 gatorade @340 cals

Lunch-

·      2x power bars@ 150 cals

Snack-

·      Chicken wrap @500 cals

Dinner-

·      Spicy rice and chicken @ 700

Snack

·      Cheat treat- popcorn+ M&M’s at the movies @600

Rest & recovery-

Today’s tournament has left me both exhausted (mentally as well as physically because of the lack of organization and the quality of refereeing and cheating from our oppositions, another story for another time perhaps.)I am also very stiff and hugely dehydrated. The heat was a solid 35 degrees Celsius all day and the format again didn’t allow me to take on any real nutrients other than fuel for the upcoming games (bananas and granola bars again). In turn this left me feeling famished at the end of the day and in real need of both sustenance and fluids. I then went to the movies and ate popcorn (not a great choice considering the sodium and dehydrating qualities but I was still extremely hungry even after a huge rice and chicken dinner with friends. All in all a successful day. We actually won the tournament and Batman-The Dark Knight Rises, was superb as I am sure you know. Now I need some solid rest and recovery from this sapping day.