Week 6

Wednesday 1st August

Exercise-

·      3.5 mile run+ 3 HIIT stations

Nutrition- total calories- 2020

Breakfast-

·      Granola cereal+ low fat milk @400 cals

Snack-

·      None

Lunch-

·      2 tortillas+ tuna salad+ sweet chili @600 cals

Snack-

·      Yogurt+ lemon smoothie @ 200 cals

Dinner-

·      Lean beef steak+ mixed veg+ 1 tortilla+ marinade @700 cals

Snack

·      1 lemon yogurt @120 cals

Rest & recovery-

      Last nights run and sprint work really pushed me hard so I slept well (9 hours). Also tonight's routine (run and HIIT stations were fantastic. However I fear I have badly twinged my left hamstring in the final sprints section and may need to rest a couple of days to aid its recovery.

Thursday 2nd August

Exercise-

·      Rest day (twinged hamstring)

Nutrition- total calories- 1840

Breakfast-

·      oatmeal+ PB+ craisins @500

Snack-

·      1 granola bar @120

Lunch-

·      Pork+ vegetable stirfry @500

Snack-

·      1/4 cup mixed nuts @180

Dinner-

·      Chicken and vegetable 3 egg omelet @500

Snack

·      1 juice icepop @40

Rest & recovery-

      My hamstring feels tight but not overly painful. I did a little light cycling to and from work and that seemed to keep it both supple and warm rather than it sitting and getting stiff. I am hoping to at least be able to do some static explosive upper body strength work tomorrow so as not to have too many unneeded rest days. Fingers crossed!

Friday 3rd August

Exercise-

·      Mountain gym cycle+ strength circuits.

Nutrition- total calories- 1980

Breakfast-

·      oatmeal+ PB+ craisins @500

Snack-

·      1x chicken+ home made hot-sauce salsa wrap @500

Lunch-

·      1x granola bar @180

Snack-

·      Grilled chicken+ salsa @300

Dinner-

·      Large tuna+ mixed veg+ black bean salad+ 1 tortilla

Snack

·      Pineapple @100

Rest & recovery-

      My hamstring seems to be on the mend. It was a very strong pain when I did it but it seems to be healing well and staying supple. This mornings strength routine was much needed as I have been completing numerous runs of late so it was nice to get some weights work in. Feeling both strong and explosive.

Saturday 4th August

Exercise-

·      8 mile mountain trail run

Nutrition- total calories- 1460

Breakfast-

·      oatmeal+ PB+ craisins @500

Snack-

·      1x granola bar @180

Lunch-

·      None (I woke up at 12 noon so went straight from breakfast to running)

Snack-

·      1x banana @80

Dinner-

·      Lean beef steak +mixed veg stirfry @600

Snack

·      1x lemon+ yogurt smoothie @200

Rest & recovery-

      I decided to test my hamstring out this evening. After 2 days of pretty much no use I went for a experimental road jog that then lead to an 8 mile mountain trail run. I felt both strong and pain free. The tenderness and tightness that had been present the last 2 days had completely subsided. So the jog led to a strong and fast run that clocked a few extra miles for missing out on Thursdays run. I however didn't eat enough today. I woke up very late after sleeping poorly and subsequently missed a meal. I did endeavor to eat more during my other meals but didn't want to feel bloated.

Sunday 5th August

Exercise-

·      CrossFit #2 + 3 mile recovery run

Nutrition- total calories- 2000

Breakfast-

·      oatmeal+ PB+ craisins @500

Snack-

·      1x banana+ 1/2 granola+ PB @350

Lunch-

·      2 yolks+ 4 whites @230

Snack-

·      None

Dinner-

·      Korean BBQ pork @700

Snack

·      Cheat treat- 8 blocks Cadbury chocolate @220

Rest & recovery-

      Today I filmed my CrossFit 2# video. I may make the following Sunday's a designated CrossFit WOD and filming day to try and continue to increase my Vlog posts and give readers some more tangible routines to try out. All in all, my hamstring pain has completely subsided now, which is great news. I coming towards the end of week #6 and tomorrow is the half-way point of this program and am looking into a few new and different routines to try and fit into my schedule and training regime to really push on and make the 2nd half have a similar impact on my health, fitness and body composition as half 1.

Monday 6th August

(DAY 40-HALF WAY THROUGH DoMore8.0)

      So today is day 40 of 80 and I am halfway through DoMore8.0. I must say that I am both happy and proud of my work so far both physically and academically. I plan on upping both facets over the next 40 days to make this a truly successful program for all the normal people.

Exercise-

·      6.5 mile road run (HOT!!!)

The entire map wouldn't load :/

Nutrition- total calories- 2280

Breakfast-

·      oatmeal+ PB+ craisins @500

Snack-

·      1x Banana @80

Lunch-

·      tuna salad @350

Snack-

·      1/2 cup mixed nuts+ beef jerky @500

Dinner-

·      1 cup brown rice+ hot sauce chicken+ mixed salad @650

Snack

·      1x yogurt+ fruit @200

Rest & recovery-

     

      So, I ran in the heat this morning and I really wish I hadn't. It was unbearably hot and my pace and form really suffered because of it. However it was the only time I could go because I didn't finish work until 10pm and running then would have left me eating at midnight so the lesser of 2 evils really. Had a rough night sleep but seem to feel full of energy regardless. I am however a little grumpy for whatever reason and Jen is noticing it. Sorry darling.

Tuesday 7th August

Exercise-

·      3.2 mile + CrossFit #1 WOD (time completed 6:25 mins)

Nutrition- total calories- 1550

Breakfast-

·      oatmeal+ PB+ craisins @500

Snack-

·      None

Lunch-

·      1 cup brown rice+ 2 egg whites+1 yolk+ veg @350

Snack-

·      1/2 cup mixed nuts @200

Dinner-

·      Chicken salad @500

Snack

·      None

Rest & recovery-

      This morning I feel completely exhausted. I feel run down and congested. I think both the summer allergies and the Air-conditioner fueled school and home environment is getting me a little sick. I feel great when I am outside but it is just so hot of late (+35C/+90F). I hope that this is simply a issue that can be solved by Benadryl and less air-conditioning because I don't want to stall this early into the 2nd half of this program.