Food | If It Fits Your Macro's

 As many of you know over the last year I have lost just over 4 stone through running, lifting weights and changing my diet. I lost this over the space of 8/9 months so it was slow and I have managed to keep it off. However come Sept I hit a plateau, and have not lost any more weight since (thankfully I also haven't put it on). I hoover around the same mark give or take 1 or 2 lbs. I have noticed changes in my clothes and my body shape so all is not lost.

I am know deep into marathon training and have decided I really want to shift the last 28lbs before running, as I don't particularly want to carry any more extra weight around with me than I have to.

In the last couple of months my eating habits have slipped slightly. I am not putting as much effort into making home cooked meals and my chocolate consumption is just far to much. To tackle this I have stopped eating chocolate during the week, and only allow it as a treat at weekends.

I have decided to start tracking my macros.

‘Macro’ is short for Macro Nutrient, of which there are four plus one consideration*:

• Protein
• Carbohydrates
• Fat
• Alcohol (not much nutrition from this one, just calories)
• *Fiber

*Fiber is the consideration that we mentioned above. It is one of the components of the carbohydrate macro nutrient, though many in the nutrition community consider it a micro nutrient. For our purposes, fiber intake should be a major consideration when dieting, therefore we include it in with the other macros.
IIFYM speaks specifically to fat loss from a macro nutrition and thus a caloric stand point and is purely a means to improve body composition. IIFYM does not address health concerns of the heart, brain or other organs and does not put an emphasis on so called ‘healthy eating’.
Regardless if you like to eat pizza, or boiled chicken breasts, IIFYM teaches us that if you eat less calories than your body requires (while getting adequate protein, carbs, fat and fiber based on your goals and the energy needs of your body) you will lose weight at a steady and predictable rate. IIFYM makes fat loss that easy.All you have to do is stay within your daily macros and the fat will start melting off!

For more info visit: http://iifym.com/what-is-iifym/

Using the website I have calculated my macro's as below.

Total calories per day - 1852

                                  Carbs                 Protein               Fat             Fibre
Grams per day           117.2                    182                 72.8           36-46

This means I need to lower my carb intake (damn you delicious bread) & increase fairly drastically my protein and good fat intake. I am going to trail this for 4 weeks and see if it makes a difference.

I will keep you updated on what I'm eating.

 Cucumber, Tomato, Feta & Moroccon spiced bean burger w/ homemade dressing (greek yoghurt, lime juice, ginger)

 Before shot.

Marathon Training | Week 4

Sunday

Folksworth 15
15 miles
2:43:00 dead on
10:52 pace

Monday

Boxercise
30 minutes

Tuesday

5.8 miles
No idea of pace as I forgot to put my watch on. 

I really wasn't in the mood for this session, what with stiff legs from Sunday and a lot of work to get done, but I sucked it up and laced up. I was only planning on doing 3 miles but Abi had other plans, we finished just shy of 6 miles and do you know what, I actually really enjoyed this run.


Wednesday

Rest 


Thursday

3.1 miles
36 minutes - Very slowly on the treadmill

I didn't want to go to club tonight as they were doing a Chase Me and I didn't want to push to hard before the Brass Monkey 10k on Sunday, I also didn't want to run on my own in the dark so off I went to the gym. Never ever again, I cannot run on a treadmill!!!

Friday

Arms & Shoulders

Dumbbell  side raises - 7kg - 25 each arm
Shoulder press - 15kg - 10 reps x 5 sets
Chest press - 15kg - 10 reps x 5 sets
Bicep curls - 15kg - 10 reps x 5 sets
Upright barbell row - 10kg - 10 reps x 5 sets

Just a small session on Friday night, I'm really enjoying only using free weights. If anyone knows of any leg exercises I can do with them please let me know. I was really thankful on Friday as a woman came and helped me in the gym for 10 minutes and was showing me so different exercises and how to make sure my form is correct. My back is thanking you.


Saturday

Rest

Race Report | Folksworth 15

Folksworth 15 has been one of the most talked about races since I started running a year ago. Due to being so close to Peterborough and its use of some pretty nasty hills it makes a great training race for anyone looking to complete a spring marathon.

I set out to run the race as close to my predicted marathon pace as possible which is 11:30 mm, I was running with Liz & Sarah and our aim was just to get round and enjoy the race as much as possible. The race sells out fairly fast and with nearly 500 people running there is a great buzz on the day. The only downside I have to mention is there is a 3 hour time limit (although this doesn't appear too be too strict) I feel this will put alot of non running club runners from entering. I was actually concerned about finishing before the cut off and I don't see myself as a slower runner anymore (not something I ever thought I would say).

The race is made up of two exact loops, made up of 3 pretty nasty hills. The first is a long slow incline, the second is torture, also know as a long slow incline followed by a steep short burst, which when you think you are finally at the top you turn a corner to reveal more and a short steep hill at mile 7/14.

 Still happy at mile 7 on the first loop. Just before the hill!

I was so happy to be running this race with Liz and Sarah, we all just got down to it and got it done. We chatted the whole way round and made fun of the day, helping each other as we all went through our individual moments of flagging.

There was plenty of water stations on route and most marshals were vocal in cheering us on. Bushfield had a huge turn out of marshals and support and the the support was amazing.

Just about managing a smile at mile 14.

It felt nice to finish strong and fairly comfortably. The three of us even managed a sprint finish with a line of 5 or 6 cars behind us as we were blocking the road. On crossing the finish line we were promptly handed a bottle of water, a mars bar and a very good technical t-shirt.

Results were processed the same day due to the event being chip timed. 

We finished in exactly 2:43:00 dead on. Meaning we averaged 10:52's for 15 miles. Maybe with proper training over the next 4 months I could bring my marathon pace down to 11 mm. 

Overall a great race & day.

Marathon Training | Week 3

Sunday

15.55 miles
11:28 pace

My first run over the half marathon distance, at my predicted marathon pace 11:30m/m. This felt a good pace to keep training at at the moment. This run included 2 loops making up the whole Folksworth 15, so included 6 pretty tough hills. I dug deep and didn't walk or stop which is a fairly big achievement for me as I'm normally not so stubborn and give in easily. I'm trying to work on my mental strength over this training schedule as I know that will make or break my marathon. 

Monday

Boxercise

Class included: Pad work, sprints, box jumps, burpee's, lunges, mountain climbers & ab work. 

Tuesday

3.46 mile run
9:56 pace


Wednesday

Arms & Shoulders

Tricep pressdown - 14.7kg - 10 reps x 5 sets
Chest press with barbell - 15kg - 10 reps x 5 sets
Military press seated - 15kg - 10 reps x 5 sets
Bicep curl with barbell - 10kg - 10 reps x 5 sets
Dumbell side raises - 6kg - 10 reps x 3 sets
Upright barbell row - 15kg - 10 reps x 5 sets
Tricep extension - 6kg - 10 reps x 5 sets

Thursday

3.1 miles
9:40 pace

Taking it slightly easy as preparing for Folksworth 15 on Sunday. Trying to get used to running on tired legs.


Friday

Rest

Saturday

Rest & a lot of carb loading. 

Marathon Training | Week 2

Sunday

10. 5 mile run
10:58 pace

1 loop of the Folksworth 15 course as I am running this in 2 weeks time, this includes 3 pretty tough hills, and an extra loop to Stilton to make it up to 10. This is the first run I've really enjoyed and felt comfortable doing in quite a few weeks.

Monday

30 minute boxercise class.
Squats - 20kg - x 50
Deadlift - 20kg - x 20
1 legged squat whilst holding dumbbell - 6kg - x 24 each leg

This is normally 2 classes to make up the hour but for some reason only the first one was on. I haven't been in about 4 weeks due to Christmas and I really felt this session. I was sweating like never before. 

Tuesday

Rest

Wednesday

Rest

Thursday

6.1 mile run
10:28 pace

Friday

Leg Day
Leg press - 66kg - 10 reps x 10 sets
Leg prone curl - 23kg - 10 reps x 5 sets
Calf press - 86kg - 10 reps x 10 sets
Seated leg curls - 18kg - 10 reps x 10 sets
Leg extension - 25kg - 10 reps x 5 sets
                           32kg - 10 reps x 5 sets
Back extension - 59kg - 10 reps x 10 sets


Saturday 

Rest

Marathon Training | Week 1

Sunday

13 miles
11:20 pace

Monday

Rest as boxercise wasn't on

Tuesday

New Years Eve 10 k
1:02:23

Was on for a sub 60 finish until 7k where we hit what can only be described as a wind tunnel. A long stretch of open road with the strongest headwind. All I could see in front of me was people walking and I could feel my pace slipping away. Next time!

Wednesday

Rest

Thursday

4.23 miles
10:10 pace

Friday

Arms & back

Back extension - 52kg - 10 reps x 10 sets
Chest press - 25kg - 10 reps x 5 sets
Shoulder press - 14kg - 10 reps x 5 sets
Tricep extension - 32kg - 10 reps x 5 sets
Squats - 20kg - 50
Deadlift - 20kg - 30

Saturday

Rest

2013 | In photos

Roundup | 2013

As we welcome in yet another new year, I want to look back on the highlights of 2013. 2013 was a really big year for me, it was the first year in my own home and first year I have really changed myself for the better. In January I decided I really needed to do something different, and decided that would be a half marathon. I was unhappy with being so out of shape and eating for comfort, at the time I didn't know that I had Crohns Disease and my lack of exercise and constant binging on food really wasn't helping. 

I overhauled my diet and joined a running club, this has turned out to be the best thing I have ever done, I have met some truly amazing people and couldn't imagine going through this journey without them.

Things I have achieved this year

• Ran a 5k
• Ran a 5 mile race
• Ran a 10k
• Ran a 10 mile race
• Ran 2 half marathons
• Completed 2 triathlons
• Started boxercise classes
• Started lifiting and gained some muscle
• Lost 4 stone
• Give up Mcdonalds for a year
• Give up fizzy drinks for a year

The above things have really contributed to my happiness over the last year and I hope I can improve on these in 2014. As marathon training is about to begin, I need to be able to look back on these achievements whenever I am having a moment of self doubt.

Races I have taken part in this year:

Frostbite 5 miler @ Hinchingbrooke Park

Clapham Common 10k

Huntingdon 10k

Peterborough Grand Prix 5k series

Colour Run

Green wheel relay

1 True Grit

Great Eastern Run half marathon

Nene Valley 10 miler

Frostbite 5 miler @ Hinchingbrooke Park

Milton Keynes Winter half marathon

New Years Eve 10k @ Ely

and not to forget numerous parkruns

Here's to a good 2014 and many more achievements. I'm ready for the highs and lows.