I started off yesterday my doing another Park Run - a weekly free, timed 5Km run done in parks around the country. This time I ran the one in Bushy Park, which is a much flatter, easier course than the one I normally do in Richmond Park. And it really showed in my time – a new personal best of 30:29! This is a minute and a half faster than my last 5Km run in Richmond Park. Compared to Richmond Park there were loads more runners - 814 at the Bushy Park run yesterday versus 214 at my last Richmond Park run. Actually this had an effect on my time as I started towards the middle of the group so it took me 15-20 seconds to reach the start line once the gun went off. By my watch, I did the run in 30:15, which is even more of an accomplishment! (My husband took me out for Sweet Revenge gluten free cupcakes as a reward.)
This marks the end of the base training period and the start of the building period in my training plan. I now have two months until my first 10Km race at the end of May, which I’m hoping to do in less than an hour. I’m a bit concerned given I haven’t done a 5Km race in less than 30 minutes yet, but that’s why the focus of the build period is speedwork. My runs will focus more on intervals and tempo training and get slightly longer – 40 to 45 minutes instead of 30 minutes. I’m also going to add some plyometrics (speed specific exercises like hopping on one leg and jumping up on to boxes) to my training a bit later on to develop more explosive power. I still have to prepare for a half marathon coming up in July, so I’ll continue to add a Km a week to my weekly long run.
Fundamentally I’ve achieved my base training goals of losing weight/body fat and improving my running endurance, so now it’s time to get faster!
The Score:
| Calories: | Protein: | Carbs: | Fat: | Alcohol: | Fibre: |
| 2393.86g | 126.60g | 327.62g | 64.18g | 0 | 32.88g |
| 21% | 55% | 24% | | ||
| Calories burned through exercise: | 480 | | |||
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 | |
| Sainsbury's Freefrom oats | 50g | |
| with Sultanas | 20g | |
| Sainsbury's Orange, Mango and Passionfruit juice | 200mL | |
| 08:00 | Black Tea | 500mL |
| 08:15 | Walk to start of race - about 30 min. | |
| 09:00 | Bushy Park Run - timed 5K run | |
| 09:45 | Sponser Recovery Drink, strawberry-banana | 60g |
| 10:00 | Strawberry lemonade Nuun electrolyte tablet in water | 750mL |
| 12:00 | Whole Scrambled egg with 2 egg whites | 3 eggs |
| Heinz Beanz, reduced sugar and salt | 170g | |
| Mushrooms | 100g | |
| in butter | 5g | |
| Raw Tomato | 145g | |
| Irish Yoghurts Diet Apricot and Nectarine | 125g | |
| Sainsbury's pressed apple and cherry juice | 150mL | |
| 15:45 | Gluten Free Red Velvet cupcake with vanilla icing | 1 cake |
| Gluten Free Chocolate cupcake with chocolate icing | 1 cake | |
| San Pellegrino Aranciana | 330mL | |
| 17:30 | Lemon Tea Nuun electrolyte tablet in water | 750mL |
| 20:30 | Sainsbury's Lean steak | 140g |
| with butter | 2g | |
| Parsnips | 104g | |
| Carrots | 80g | |
| Beets | 103g | |
| all roasted and brushed with olive oil | 7mL | |
| Bisto Best beef gravy | about 5g | |
| 21:30 | Lindt Excellence 70% cocoa dark chocolate | 40g |
| 22:00 | Skim milk | 200mL |
| 500mg Glucosamine sulphate | 1 pill |
Plus 500 to 1500mL of cold water sipped from a water bottle throughout the day.
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