Week 8

Wednesday August 15th

Exercise-

·      Midday long mountain run 8.9 miles

Nutrition- total calories- 2420

Breakfast-

·      Oatmeal+ PB+ jam @500

Snack-

·      None

Lunch-

·      Chicken+ mixed boiled veg @260

Snack-

·      Pineapple chunks+ pocari sweat (Korean energy drink) @300

Dinner-

·      Baked chicken (ate out with Mike at Okudak) @700

Snack

·      1x icepop @80

Rest & recovery-

      Took an extra rest day yesterday and it has paid off. I am sometimes apprehensive of breaking my 6 training day’s routine because I question whether I think it is just psychological that I feel tired and I am just being lazy. I fight with the idea of this and risking overtraining. But the extra day has helped me recover with a good nights sleep and simply not pounding the road or weights and just relaxing. So this afternoons run was (despite being like running in a steam room because of the intense humidity) strong and then I came home and decided I still felt buoyant enough to go and play some football for a couple of hours. So this time I definitely got it right and my training reaped the benefits.

Thursday August 16th

Exercise-

·      Running with Angie WOD+ (first day using the gym) Shoulders routine and cycling at the gym.

Nutrition- total calories- 1545

Breakfast-

·      6 whites+ 2 yolks @440

Snack-

·      None

Lunch-

·      Tuna pack+ sweet chili @500

Snack-

·      Beef jerky+ 1/4 cup mixed nuts @300

Dinner-

·      Chicken stew @400

Snack

·      Power bar@195

Rest & recovery-

      So today I took the decision to adapt my original training plan. The heat has finally taken its toll on me and I have cracked. With only 30 days left in this program I have made the choice to join a local very cheap but adequate gym. The reasons for this are simple but crucial to my training and gains. Firstly the heat is simply sapping my energy and wrecking my training more often than not. It is very difficult if not impossible to train effectively whilst in 30c+ heat. Despite my best efforts there is only so far my body can push itself in the humidity and baking heat. In addition I have felt over the last 2 weeks or so that I my enjoyment of my training has plateaued (probably because of the discomfort from the heat). Changing it up (the location, not the training type) I am certain will give me the motivation to finish strong in DoMore8.0 and see the results I both want and really work hard to achieve.

Friday August 17th

Exercise-

·      30 minutes cycling interval sprints+ legs circuit

Nutrition- total calories- 1500

Breakfast-

·      oatmeal+ PB+ jam @500

Snack-

·      None

Lunch-

·      Grilled chicken, cranberry and walnut salad @350

Snack-

·      1 banana+ mixed nuts+ jerky @400

Dinner-

·      Hot sauce+ parmesan chicken salad @600

Snack

·      1 large orange @100

Rest & recovery-

      Second day at the gym and I am already feeling the benefits of training in a cooler more comfortable environment. My lifts are strong and explosive and my aerobic and more cardio-based stuff (cycling) is intense and well driven. I am really excited to use this facility to really develop in my last 29 days.

Saturday August 18th

Exercise-

·      1.5 hours of coaching (moderate intensity+ chest, cycling and Olympic lift (90kg snatch) @ gym

Nutrition- total calories- 2750

Breakfast-

·      2 white bread +PB+ jam (needed a quick breakfast with 8am coaching, not ideal) @500

Snack-

·      2x gatorades @ 280

Lunch-

·      Homemade tuna fishcakes (no oil or potato) + mixed salad@ 600

Snack-

·      1 granola bar+ vitamin water @250+ post workout chocolate milk @@120

Dinner-

·      Grilled lean beef steak+ mixed veg (orange buffet) @1000

Snack

·      None

Rest & recovery-

      Another great day at the gym and some strong work (considering I have not lifted heavier than the 40kg available at the mountain gym until now). Both chest and snatch lifts were strong, explosive and enjoyable. I am ensuring that I do at least 30 minutes of intermediate spin bike cycling to try and replace my more taxing runs earlier on in my program (when it wasn't hotter than the sun outside).

Sunday August 19th

Exercise-

·      Mountain-> palpan-> river loop @6.8 miles

Nutrition- total calories- 1930

Breakfast-

·      Oatmeal+ PB+ jam @500

Snack-

·      Powerbar @190

Lunch-

·      None

Snack-

·      1/2 mixed nuts (pre-run) @250

Dinner-

·      Prawn stirfry @600

Snack

·      Juice+ yogurt + orange @400

Rest & recovery-

      The gym is closed on a Sunday so today was the first day that I have been forced into running outside again. I have to say I was enjoying it for the first 5 or so miles before the heat and dehydration took its toll and gave me huge stomach cramps. Performance wise that obviously hindered me but until then i was feeling really strong in the hills and fast on the flats. A testament to all the hill and trail running i have done over the past 7 weeks and the rest I have had from it these past few days. I am looking forward to being able to run in the coming Autumn months without having to feel ill whilst doing so, until then I am putting all my efforts and drive into working hard at the gym and making these last 3 weeks or so count.

Monday August 20th

Exercise-

·      2x Gym strength and cardio. Back+ biceps + cycling intervals

Nutrition- total calories- 2570

Breakfast-

·      Cereal+ skimmed milk+ fruit @ 350

Snack-

·      Choc milk@ 130 (post training)

Lunch-

·      Chicken+ veg egg white omelet @500

Snack-

·      power bar+PB+ 1 chicken breast @450

Dinner-

·      Tuna wrap x2 @700

Snack

·      2x oranges + yogurt+ powerbar @ 400

Rest & recovery-

      Day 4 at the gym and I was feeling very energetic today so decided to make the most of it. I initially trained strength in the morning working back and biceps, which felt strong and ambitious with the weight then finished off with a strong 30 minute spin cycle interval set. Once I worked a long day I still felt energetic and as the gym is right across the road from work I went back for some more sprints on the bike to do my best to drop the fat. I got a little saddle sore after another 30 minutes so I hit the treadmill for some intervals on the hill setting. All in all I feel strong and energetic. Long may it continue.

Tuesday August 21st

Exercise-

·      Gym- 2x CrossFit WOD's + shoulders training + 30 minutes cycle sprints pyramid

Nutrition- total calories- 2285

Breakfast-

·      Cereal+ skimmed milk+ fruit @ 350

Snack-

·      Choc milk+ power bar+PB @335

Lunch-

·      1x chicken wrap @450

Snack-

·      2x granola bars+ jerky+ nuts @500

Dinner-

·      Chicken salad+ light no oil vinegar dressing @450

Snack

·      Banana milk (post training) @200

Rest & recovery-

      A shorter day at work gave me added motivation to go a little harder at the gym tonight as I completed 2 WOD's, strength training and some solid aerobic work. I am really tired but I am satiated by the feeling that I am actually accomplishing things, and that I trust the hard work will pay off. I am down to the last 3 or so weeks of my program now and I don't want to look at my end result and think specifically of a time when I know I could have gone harder or put more time in. So with that in mind I also don't want to burn out, so I think I will take tomorrow off the weights and just play football off in the evening keeping me hungry and giving me the energy stores to perform well at football.