WEEK TWO, DAY FOUR RECAP
MORNING WEIGH-IN
171.0 (new 25ish-year low...for the 4th day in a row
)
Thread Begin Weight: 176.8
Training Plan Begin Weight: 188.1
Race Day Goal Weight: 165-170
2013-14 Low: 171.0 (represents my lowest weight since I was in my early 20s, maybe late teens)
EXERCISE
1-mile warmup, 5 miles @ 7:33, 1-mile cooldown. 7:48 overall average pace.
http://connect.garmin.com/activity/407004777
RLRF had the five-mile tempo portion at 8:05 for me, which seemed slow, so I took it up a few notches to what felt "comfortably hard" as I've read about how Tempo Runs should feel.
NUTRITION
Budget: 2178
Exercise Calories: 807
Consumed: 2524
| Fat | 120.8g | 42.2% |
| Saturated Fat | 25g |
|
| Cholesterol | 286.8mg |
|
| Sodium | 2,111.2mg |
|
| Carbohydrates | 210.6g | 32.7% |
| Fiber | 54.7g |
|
| Sugars | 49g |
|
| Protein | 162.4g | 25.2% |
Breakfast: steel-cut oatmeal with blueberries, diced apple, walnuts
Lunch: grilled chicken breast, homemade guacamole, black beans
Dinner: smoked turkey (dark meat) and steamed normandy blend veggies
Snacks: Despite having eaten nearly 1700 calories by lunchtime today, I was *really* hungry at 2:30pm, so I had a very big "snack": 11 oz. full-fat Greek yogurt with unsweetened cocoa powder, sliced almonds, and some Ezekiel 4:9 cinnamon raisin: almost 600 calories. That held me over until dinner, where I cut back a bit on the original plan, but still totaled over 2500 for the day. I suspect I'll record another loss tomorrow morning despite that, though.
Water Consumption: 96 oz. + 2 glasses
COMMENTS
I guess it's time to try to figure out the proper balance of caloric intake with my exercise. I had a big breakfast and a big lunch and was pretty ravenous by 2:30pm. Given where I am weight-wise, I'm certainly not against eating some of those exercise calories, but getting a good handle on "how much more" seems pretty crucial.