I was a bit busy yesterday preparing for my trip to Zurich but I was careful to eat every 3 hours and, as I was out and about, I had little time for snacking. In many ways it was the perfect diet day – right proportions of nutrients, less than 2000 calories, high in fibre, enough fruit and veg and no junk food. Somewhat unsurprisingly avoiding the chocolates not only lowered the calories but made it much easier to balance the nutrients in my diet. This was very much a case of getting the week off to a good start!
I also had my first pyramid run of the season in the afternoon. I like to do my serious interval runs on a treadmill, so I can accurately gauge how fast I am going for how many minutes. It went OK, though I found I needed a good 5 minutes of recovery for every 5 minute pyramid, so one goal next time is to not only to up the speed a bit, but also lower the recovery time. However, I did find myself feeling a bit sick to my stomach during the most intense part of the run. I’ve felt this way before – most notably on Saturday, when I set a new Personal Best time at the Bushy park Run but then came several hard swallows away from throwing up afterwards. At the time I thought that I’d had too much protein for my breakfast, or maybe it was the intensity of the effort with no water (or electrolytes). But that’s can’t be the whole problem since I had a bottle of Nuun this time and was careful to sip it throughout my run. So I’m back to thinking the problem is eating too close to the run, and possibly eating a protein rich meal just before a run.
Guess it’s time to get serious about experimenting with race day/intense run nutrition along with my speedwork!
The Score:
| Calories: | Protein: | Carbs: | Fat: | Alcohol: | Fibre: |
| 1962.64 | 124.49g | 254.31g | 51.08g | 0 | 32.80g |
| 25% | 52% | 23% | | ||
| Calories burned through exercise: | 425 | | |||
What I ate:
| Time | Item | Amount |
| 08:00 | 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 | |
| Mesa Sunrise cereal | 60g | |
| Alpro Soy milk | 120mL | |
| Sainsbury's Orange, Mango and Passionfruit juice | 200mL | |
| 09:00 | Black Tea | 500mL |
| 11:00 | Herbal fruit tea | 250mL |
| 12:30 | Pork Loin | 65g |
| Parsnips | 131g | |
| Carrots | 60g | |
| Beets | 74g | |
| all roasted and brushed with olive oil | 7mL | |
| Sainsbury's Bramley apple sauce | 30g | |
| Skim milk | 200mL | |
| Muller rice pudding original | 190g | |
| 14:00 | Pyramid interval run - 35 min | |
| Citrus Nuun electrolyte tablet in water | 750mL | |
| 15:30 | Fresh Strawberries | 105g |
| Sponser Protein Snack bar | 1 bar | |
| 19:00 | Caffeine free Black tea with milk and sugar | 500mL |
| 20:00 | Baked salmon | 98g |
| Merchant Gourmet Red and White Quinoa | 100g | |
| Kraft Light Honey Mustard dressing | 10g | |
| Frozen peas | 100g | |
| 21:00 | Fresh pineapple | 142g |
| 22:00 | Ellactiva Chocolate Calcium Chew | 1 chew |
| 500mg Glucosamine sulphate | 1 pill |
Plus 500 to 1500mL of cold water sipped from a water bottle throughout the day.
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