I had a breakthrough moment yesterday – for the first time ever I ran for 1 hour straight without stopping or walking! It was really tough, it was the 5th day in a row I’ve done some kind of workout, so I was feeling quite tired and sore, and my left knee in particular was acting up. Thank goodness next week is a rest week, in which I plan to do no running whatsoever, so my knees can recover. I’ll still go for a swim or bike ride, and have a couple of gym sessions, but nothing like this past week.
Another thing which made my first hour long run so hard was the lack of fluids or fuel. I know that you should have more than enough water and fuel in your body for runs of less than an hour, and up until recently my long runs were only 45 minutes max. Plus high calorie sports drinks and gels can hinder weight loss by slowing down the fat burning process (as they provide easier to burn carbohydrates). However, I was absolutely wasted and starving after my run yesterday, despite cooling down properly, and eating a healthy recovery snack right away with 800mL of electrolyte enriched water. I was hungry all night, which led to Doritos before dinner, and cheese and chocolates after. Which pretty much cancels out the 550 + calories I burned doing the run!
While feeling tired and hungrier is normal after a longer run, clearly my body felt it was lacking something essential. From now on I will have to at least take a bottle of water with an electrolyte tablet in it when I go for my long runs. If I am still feeling ravenous and exhausted after every long run, I’ll have to think about switching to a sports drink or trying some gels. Which is another first: I've never exercised for long enough or hard enough to really need such products before!
The Score:
| Calories: | Protein: | Carbs: | Fat: | Alcohol: | Fibre: |
| 2344.15 | 122.20g | 289.50g | 78.68g | 0 | 25.99g |
| 21% | 49% | 30% | | ||
| Calories burned through exercise: | 569 | | |||
What I ate:
| Time | Item | Amount |
| 07:15 | Vitamins - Centrum Advance A to Zinc, 400iu of Vitamin E, 1000iu Vitamin D3 and 500mg Glucosamine sulphate | 1 each |
| Cold water | 200mL | |
| Mattesson's Turkey rashers | 3 rashers | |
| Gluten Free fruit muesli | 70g | |
| Alpro Soy milk | 120mL | |
| Sainsbury's pressed apple and cherry juice | 200mL | |
| 08:30 | Black Tea | 500mL |
| 09:30 | Raspberry and Echinacea tea | 250mL |
| 10:15 | Sunstart Chocolate wrapped golden crunch biscuits | 2 biscuits |
| Skim milk | 210mL | |
| 12:00 | Green Tea | 250mL |
| 13:15 | Lee's Hippy Farm Beans (Leon's Receipe) | 350g |
| Doritos Hint of Lime tortilla chips | 40g | |
| 15:00 | Easy long run - 60 min | |
| 16:15 | Lemon Lime Nuun electrolyte tablet in water | 750mL |
| 16:45 | Total Greek yoghurt | 125g |
| Sainsbury's frozen mixed blueberries and strawberries | 90g | |
| Sponser Vanilla Recovery Shake | 30g | |
| in Skim milk | 225mL | |
| 18:30 | Dole pineapple slices in juice | 46g |
| TriBerry Nuun electrolyte tablet in water | 750mL | |
| 18:45 | Doritos Hint of Lime tortilla chips | 40g |
| 19:45 | Quick cook Turkey Steak | 74g |
| Roasted butternut squash | 197g | |
| with Olive Oil | 3.5mL | |
| Stir fried Kale (in water) | 65g | |
| Essential Waitrose Bramley apple sauce | about 20g | |
| 21:00 | Waitrose Wensleydale with Cranberries | 28g |
| Waitrose Cornish Quartz Cheddar | 25g | |
| Turin Baileys filled chocolates | 3 pieces |
Plus 500 to 1500mL of cold water sipped from a water bottle throughout the day.
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