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October 2018 Fitness Review

Trained 18 days out of 31 available – 58% Strength training: x5 (up x2 from September) Circuits: x2 (up x1 from September) Running: 121km (10km up from September)

Thoughts:

- This is the 13th month in a row of hitting over 100km running – and again reached my target with ease. In fact this was my third highest monthly total ever. I’d reached my target after only 18 days, helped by the 3 half-marathon distances I ran. These were my first 13.1s since June, and thanks to the cooler weather motivated me to run that distance. Also I was feeling strong and confident in my running (and general fitness) so wanted to challenge myself. Finally I made 3 Parkruns this month.  

- I have continued with my one-meal-a-day diet which is still working very well for me. Sometimes I do eat a lot in the evening, knowing I’m running in the morning, and so go to bed slightly more full than planned but overall it doesn’t affect me too much. If I’m hungry earlier in the day I won’t deprive myself but generally I can fast until 4 or 5pm.

- Regarding strength and HIIT training, I had a return of motivation this month. I did a lot of training in the first 3 weeks – physically and mentally felt good so I went for it on a few consecutive days. This then enabled me to entirely take the last week off – due to a combination of factors, I allowed my body to rest, recover and have a sports massage as well. This was my first week off training in what felt like months!

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Fitness Review September 2018

Trained 18 days out of 30 available – 60% Strength training: x3 (no change from August) Circuits: x1 (down x1 from August) Running: 111.5km (10km up from August)

Thoughts:

- This is the 12th month in a row of hitting over 100km running – but compared to July and August was much less stressful! I’m very pleased to have achieved 1 year of 100km running per month. The furthest run was 13km which I achieved just twice so this was a month made up of many shorter runs (5 x 5kms and 8 x 10kms). I ran every available Parkrun this month, enabling me to achieve at least 20kms on the first 3 weekends, significantly reducing my target. 

- What is more interesting this month is my diet, which has truly evolved into a one-meal-a-day scenario, where I break my fast after 5pm or 6pm, eat during a 4 hour window then fast through to the next day. I even completed a 10km run on Saturday morning following a 24 hour fast on the Friday!

- Regarding strength and HIIT training, it is still on the low side, but I lost a few days training due to a HIIT session where I did something to my right hamstring, which resulted in a dull pain for over a week. However, my motivation for strength and HIIT isn’t exactly high.

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Went for a run to hit my monthly mileage target. Got to see this beauty as a bonus. #sumofthree #runningmotivation #sunset_pics #exercise #lofifilter (at Hackney Marshes) https://www.instagram.com/p/BoPV2O0goCn/?utm_source=ig_tumblr_share&igshid=1ccqhjkg8kxbf

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Fitness Review August 2018

Trained 18 days out of 31 available – 58% Strength training: x3 (no change from July) Circuits: x2 (down x1 from July) Running: 101.5km (1km down from July)

Thoughts:

- This is the 11th month in a row of hitting over 100km running – and this was even closer to the wire in not reaching it! However I was determind to not let the streak end, running 7km on the penultimate day of the month! The longest I ran was 10km which I achieved just 3 times, so this was a month made up of many short runs. The weather was much cooler this month but involved two trips away (hiking in Pembrokeshire and 4 days in Prague) as well as a couple of weekends away which limited my weekend running.  

- I only managed to make 2 Parkruns this month which I coupled with running there and back to make it up to 10km. I also did 2 x 5km sprint sessions consisting of 10 x 500m, one of them where I got a new PB for 5km in 19.53.

- Regarding other training, due to the sheer amount of short runs, and holiday taken there was less time available for HIIT and weight training. Furthermore, I enjoy the running and am not particularly driven or motivated to do lots of HIIT training at the moment.

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Made me laugh. #prague #wine #soup (at Prague, Czech Republic)

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Trdelnik. Prague treats. @usha73lad #praguefood #tourist #rewardyourself (at Prague, Czech Republic)

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Arrived! @usha73lad (at Prague, Czech Republic)

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July 2018 Fitness Review

Trained 19 days out of 31 available – 61% Strength training: x3 (down x1 from June) Circuits: x3 (up x1 from June) Running: 102.5km (45.5km down from June)

Thoughts:

- This is the 10th month in a row of hitting over 100km running – and this was close to the wire in not reaching it. The longest I ran was 10km which I achieved 4 times, so this was a month made up of many short runs. The weather was consistently hot all month, over 25C, and for 2 weeks over 30C. I really felt run down and tired from a combination of things including the weather, hydration, and work which left me consistently lethargic and not energised to run. Many evenings my legs were heavy and times were awful!

- I completed 3 Parkruns this month which I coupled with running there and back to make it up to 10km. I also did 3 x 5km sprint sessions consisting of 8 x 600m, 6 x 800m and 5 x 1km, just to vary things up and challenge myself. One weekend I did nothing at all following a traffic accident which culminated in me feeling very tired and run down, so I gave my body a complete rest that weekend. I have to say that felt very hard to ‘admit defeat’ and not train, as it is such a routine over the weekend!

- Regarding other training, due to the sheer amount of short runs, there was less time available for HIIT and weight training. It is simply too hard and exhausting to run far in the heat, which reaches 25C by 9 and 10am, so I’m hoping my half-marathons will return in the cooler weather, whenever that returns.

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June 2018 Fitness Review

Trained 17 days out of 30 available – 57% Strength training: x4 (no change from May) Circuits: x2 (down x1 from May) Running: 148km (46km up from May)

Thoughts:

- This is the 9th month in a row of hitting over 100km running – and in the process set a new PB for the month of 148km. Felt very good through the month even though there was the odd day of lethargy and feeling tired. The first week coincided with the house being repainted which stopped any chance of HIIT training or weights as the spare room was full!

- The last two weeks of June were incredibly warm, even first thing in the morning, not allowing me to run a half-marathon. I had run three consecutively at the start of the month but combined with hot weather and worn-out body, I took the chance to run an ‘easy’ fasted 10k and get a couple of Parkruns in.  

- Regarding other training, I’m averaging about one strength workout every week and one HIIT workout every other week, which is satisfactory, considering the amount and distance I’m running. I need to incorporate more core and leg work to engage glutes to support my hips and running.

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New furthest distance run klaxon. #runningman #sumofthree #cardio #exercise #distancerunner (at London Borough of Hackney)

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May 2018 Fitness Review

Trained 18 days out of 31 available – 58% Strength training: x4 (up x1 from April) Circuits: x3 (no change from April) Running: 102km (37km down from April)

Thoughts:

- This is the 8th month in a row of hitting over 100km running – and this was a close call, only passing 100 on the penultimate day of the month. This was mainly thanks to 2 weekends on holiday, leaving me time to ‘only’ run 2 half-marathons. I literally had to scrape together six 5km runs and two 10ks which helped to push me over the line.

- The weather was a lot warmer this month, negating the need for treadmill running completely. I also did more evening runs in the warmth during the week as I knew I would be missing two weekends potential for running.

- Regarding other training, I’m averaging about one strength and one HIIT workout per week, which is satisfactory. I utilise HIITs when traveling for work which I do in the hotel room, and haven’t done one at home for a while. As for strength, I completed a couple of leg workouts too close to my Saturday run, which I won’t be doing in the future as they were still sore going into the weekend!

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April 2018 Fitness Review

Trained 16 days out of 30 available – 53% Strength training: x3 (down x1 from March) Circuits: x3 (down x1 from March) Running: 139km (27.5km up from March)

Thoughts:

- This is the 7th month in a row of hitting over 100km running – and this is where I completely shattered my goals and expectations. A new monthly PB of 139km in 1 month is stunning and I’m totally chuffed. I had met my monthly target within 18 days and ran 4 half-marathons on consecutive weekends. I supplemented that with 3 x 10kms during the week.

- I also did three runs with my weight vest on the treadmill, which I have to admit is becoming a little habit, especially on cold mornings and when I know I can leave home a little later in the morning. I did all three fasted in the morning, not at a great pace but I think the suspension in the treadmill helps with the extra weight I’m literally carrying.

- I have not run a Parkrun for nearly 2 months now, but that doesn’t bother me currently. My 13.1 mile runs on the weekend follow the Hackney Half route and since I’m trying to increase my running time to over two hours, I’m not running them at great pace. I only need a day rest to recover before doing weights or HIIT, however I’ve noticed my appetite after these long runs can vary from incredible hunger and appetite 36-72 hours later, to no real change. My carb intake has had to change as well, with my daily ratios now well over 50% of caloric intake to fuel my run, and help with recovery.

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Grilled octopus. When in Spain... #food #octopus (at Bodega Donostiarra)

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Since I'm not running the (extortionately priced) Virgin Hackney Half Marathon tomorrow, I decided to run the route in reverse since I live here. First 10km was 50 minutes which was good pace but my splits collapsed in the second 11km. Anyway, not being hard on myself, still looking to increase my distance slowly. #runningman #cardio #halfmarathon #fitfam #keepgoing #sumofthree (at London Borough of Hackney)

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6. I know you were waiting for this. Expected picture of Gelato. Yes it was that good. #milano #gelato (at Cioccolatitaliani)

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Another weekend means another 13.1 miles. But this time it was warm! As in 24C warm 🔥 So I trialled something called "run-walk" to help in my goal of increasing distance. In a nutshell you run for 8 minutes - then walk 1 minute. Repeat for 2 hours. This is meant to reduce stress on your body enabling you to run further - which definitely helped in this heat. (Jeff Galloway) #sumofthree #saturdaymorning #runningman #cardio #exercise #halfmarathon (at London Borough of Hackney)

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Another Sunday, another 13.1 miles. Four consecutive Sunday's in a row! Pleased with that. Hamstrings were sore from a workout on Thursday (!) but still pushed on. As you can see, not going for great times, just trying to maintain consistency and taking my body to a higher level. #sumofthree #runningman #cardio #sundayrunday #exercise (at London Borough of Hackney)