Week 5

Monday 23rd July

Exercise-

·      Mountain gym strength and speed routine.

Nutrition- total calories- 1540 cals

Breakfast-

·      2x brown bread+ 5 whites+ 2 yolks @400

Snack-

·      (pre workout) 2x tesco nut bar @ 200

Lunch-

·      1x tuna kimbap @ 220

Snack-

·      None

Dinner-

·      Stirfry pork and vegetables+ rice noodles @600

Snack

·      1 coffee icepop @ 120

Rest & recovery-

Sleeping really heavy in the heat and with the excess in running yesterday and this mornings workout I am shattered now. Also doesn't help that I didn't eat enough today, but eating when it’s this hot just seems like too much effort.

Tuesday 24th July

Exercise-

·      4.5 mile evening tempo run

Nutrition- total calories- 1740 cals

Breakfast-

·      oatmeal+ PB+ craisans @ 500

Snack-

·      1x oats and nuts power bar @120

Lunch-

·      Tuna salad + sweet chili+ 2x brown bread @500

Snack-

·      1x coffee ice pop (its just so hot!!!)

Dinner-

·      Chicken+ mixed grilled veg+ bulgogi marinade @500

Snack

·      1x yogurt ice smoothie @120

Rest & recovery-

      The humidity and heat are causing me to get up even earlier or run late after work because it is actually dangerous to be out in this heat. This is unfortunately knocking me off my cycle of sleep. However I am still sleeping 7-8 hours, just napping after morning runs.

Wednesday 25th July

Exercise-

·      2.5 mile run + CrossFit 2x WOD's (mapped)

Nutrition- total calories- 2320 cals

Breakfast-

·      Oatmeal+ PB+ craisans+ 1/2 banana @ 560

Snack-

·      Pineapple chinks+ granola @ 300

Lunch-

·      Chicken+ mixed boiled vegetable+ 1 low fat yog @ 360

Snack-

·      1 apple+ PB+ 1 powerade @400

Dinner-

·      Grilled chicken + mixed veg @ 500

Snack

·      1 peach + plain yogurt and craisins @200

Rest & recovery-

It is getting so hot of late that I am only able to workout at either 6am or after work.

Both of which leave me feeling exhausted at either end of the day. It is likely to stay at this temperature for at least 1 month now so without an air conditioned gym to work in I am just going to have to adapt my routine to incorporate less solid sleep and more naps.

Thursday 26th July

Exercise-

·      6.5 mile mountain/cross country run (7am start)

Nutrition- total calories- 1800 cals

Snack

·      Pre morning run- 1 banana+2 power bars @280

Breakfast-

·      1 yolk+ 5 whites+ 1 white bread @250

Lunch-

·      Lean roast beef salad @400

Snack-

·      1 white bread+ PB @200

Dinner-

·      Chicken+ mixed salad+ sesame dressing (bad) @550

Snack

·      1x coffee ice pop @120

Rest & recovery-

I really enjoyed this mornings run. It was still very difficult, as even at 7am the humidity is at 90% so it seems there is no getting away from it. The day seemed very long whilst at work. I took a 1-hour nap after running and cooling down, but it will take some getting used to if I keep up this routine. Slept only 6 hours and then 1-hour nap. Would ideally like 8 hours.

Friday 27th August

Exercise-

·      Extra rest day (got home from work last night with a very tight pain in my central lumbar. Therefore took some extra time off to make sure it doesn't persist.)

Nutrition- total calories- 2580 cals

Breakfast-

·      Oatmeal+ PB+ craisans+ 1/2 banana @ 560

Snack-

·      1 banana+ 1 low-fat grape yogurt @ 150

Lunch-

·      Tuna salad @ 500

Snack-

·      Chicken wrap @450

Dinner-

·      Parmesan chicken sandwich+ salad @ 800

Snack

·      1x coffee icepop @120

Rest & recovery-

I have somehow hurt my back (muscular). I think it could have something to do with the kipping ring pull-ups in Wednesday’s CrossFit routine. The rings I used are pretty rusty and have a very awkward swing to them. Couple this with the fact that I was pushing hard and I have made the left hand side latissimus dorsi in my back very tight and painful to the touch. Hopefully it is simple inflammation and will ease with adequate rest and treatment.

Saturday 28th July

Exercise-

·      4 hours football coaching + 6.4 mile cross-country/mountain run

Nutrition- total calories- 2150 cals

Breakfast-

·      Oatmeal+ PB+ craisans @ 500

Snack-

·      1 banana+ 1 gatorade @ 200

Lunch-

·      (6pm because of coaching schedule) 1/2 E-mart chicken wrap + 1 litre vitamin water @ 350

Snack-

·      None

Dinner-

·      Chicken fajitas (- sour cream+ cheese) + home made salsa and guacamole @1000

Snack

·      1 coffee ice pop@ 100

Rest & recovery-

Had a long day coaching in the heat. However my back is feeling fantastic and the extra rest day has paid off and I feel recovered. It shows what a difference a day can make in the recovery from likely over-training. Also my evening run was really strong too. I decided to scale my 6+ mile cross-country route for the 3rd time in the last 7-days to make up for yesterdays rest day. All in all I am feeling well rested and looking forward to a little break from work this 4-day weekend.

Sunday 29th July

Exercise-

·      CrossFit WOD + strength training @ mountain gym

Nutrition- total calories- 1900 cals

Breakfast-

·      Oatmeal+ PB+ craisans @ 500

Snack-

·      None

Lunch-

·      2x chicken fajitas (- sour cream and cheese) @400

Snack-

·      None

Dinner-

·      Indian restaurant Busan- Chicken Tikka + garlic naan @ 800

Snack

·      Cheat treat- chocolate+ berry ice cream @ 200

Rest & recovery-

Had a great workout today. Filmed my first CrossFit routine and did some additional strength training to boot (see attached video). This weekend is our extended school break (4 days off) so Jen and I are in Busan relaxing on the beach. i will be keeping track of my meals and intend on creating a post about how to make the best choices when eating out and we have less control over our calories and nutritional choices than at home. I am also looking forward to running on the beach in the coming mornings.

Monday 30th July

Exercise-

·      5 mile coastal and beach run (Haeundae, Busan)

Nutrition- total calories- 1680

Breakfast-

·      1x Banana+ 2x granola bars @ 500

Snack-

·      None

Lunch-

·       (Quiznos light menu) wheat bread, grilled chicken+ veg+ gatorade @600 cals

Snack-

·      None

Dinner-

·      Outback steak house (Featured meal DoMore8.0 "you are not a dog" article. @580 cals

Snack

·      None

Rest & recovery-

Yesterdays CrossFit workout made me work hard for the camera and subsequently had a lasting effect on my energy levels. I slept well in the motel (not at home because we have some vacation time from work and are staying by the beach). got a solid 7 hours and then had another good if not scorching run in this morning. I tried to nap on the beach but it was just too noisy. Dinner was a great reward for my troubles though. I had a thoroughly enjoyable steak and veg without slipping up and being tempted off course by the diner style menu of calorie laden Americana. Check out the "you are not a dog" blog article for more on eating habits and tips for staying strong when temptation comes knocking.

Tuesday July 31st

Exercise-

·      6.75 mile tempo run+ sprint work

Nutrition- total calories- 2050 cals

Breakfast-

·      Vegetable 3 egg omelet + 1 brown bread+ home-fries @800 cals

Snack-

·      None

Lunch-

·      Chicken salad sandwich @500

Snack-

·      1 granola bar+ PB (pre run) @250

Dinner-

·      Large grilled chicken salad+ marinade @500

Snack

·      None

Rest & recovery-

      We had a great time at the beach this weekend but being away from home breaks my routine and even though it means I have to go back to work, I am happy to be back and get back in the comfort zone of routine and concentrate on the task at hand. Tonight's run was a gut-buster. I went out feeling sluggish and knowing that pushing myself would be the only way to make it worthwhile. I ran a 2 mile section of the 6.75 miles at sub 6 minute pace (5.54min mile) and it was lung crushing. I was really pushing hard and it paid off as this is the fastest I have done this particular run.