The Crystal Beach 5k is this Saturday. Although I’m considering this a C priority race, I also want to use it as a fitness benchmark for future training paces, and also to nail down my goal time for the Casablanca Classic 8k on November 7th.
My run training has been spot on and weekly mileage is up to 15 kms but I had a few bad nutrition weeks and therefore my weight is a little higher than I had hoped. Also, I’m finding my aerobic capacity isn’t as efficient as I want it.
My original finish goal was 30 mins – 6:00 min/km (9:40 min/mile) pace – and I was thinking of revising for 31 or 32, but screw it! I’m going to push hard at this race to and shoot for the original 30 mins. There might be some puking involved, or maybe a myocardial infarction, but dammit, I’m doing it.
For the 3rd week in a row, my nutrition hasn’t been on point which means 3 weeks worth of weight loss wasted. Workouts though, again, 100% compliance. The rainbow in this shit pile is the fact that my weight is hanging steady – no loss no gain.
This morning, I got a reminder of why I lost everything a few ago; my left knee had some soreness similar to what crippled me 4 years ago. After the race this weekend, I’ll be taking a delaod week – ½ the run mileage, ½ the weight on leg work, good dose of stretching, ice/heat therapy, and NSAIDS.
For the 2nd week in a row, my diet has been horrible and again, this was apparent in this morning’s weigh in. Exercise plan is still 100% compliance.
This are really rough emotionally right now for me, and I’m pretty sure that has a big part in my failing diet. I love to eat, so on days that “I don’t give a fuck”, then I immediately go to a bag of chips and watch TV. I really don’t know what to do except just keep trying.
The increase in LBM/drastic drop in %BF is due to bloating/water retention from all the carbs from the bad diet.
The Crystal Beach 5k is coming up in 10 days and the extra weight I’ll be carrying means I’ll be slower. Also, my running aerobic capacity is taking longer to improve than I was hoping. That means my 30 mins goal for the 5k is in jeopardy at this point. Probably be closer to 31-32 mins.
What a great week it was overall. Nutrition and exercise at 100% compliance, and blood sugar stabilized under 9 without insulin. Energy levels are getting better, sleep is great. The numbers reflected this also which is fantastic.
Also, my run mileage is slowly coming up, cardio is the cardio, although slower than I was expecting. I may have to adjust my goal time for the 5k in 3.5 weeks.