Day 222

Got out and did an easy 5 miles...feeling great and fully recovered from the race last Saturday.

Breakfast: Protein bar-250 cals

Lunch: Special K protein flakes, 1% milk-560 cals

Dinner: Chicken bacon ranch casserole (chicken breast, bacon, pasta, Italian blend shredded cheese, Alfredo sauce)-971 cals

Snacks: Granola bar, movie theatre popcorn (medium), skinny cow-615 cals

Totals: 2396 cals, 166g protein

Mile 1 10:49
Mile 2 10:50
Mile 3 10:48
Mile 4 10:45
Mile 5 10:48

Friday morning weigh in

227.8

Week 1 -2.0 lbs
Week 2 -1.4 lbs
Week 3 -1.6 lbs
Week 4 -1.0 lbs
January -6.8 lbs
Week 5 -1.2 lbs
Week 6 -.2 lbs
Week 7 -.6 lbs
Week 8 -1.2 lbs
February -3.0 lbs
Week 9 -1.4 lbs
Week 10 -1.2 lbs
Week 11 -.6 lbs
Week 12 +1.2 lbs

Total -11.0/50 (22%)

Total mileage:
Week 1 26.0
Week 2 28.5
Week 3 27.5
Week 4 34.0
January 126.0
Week 5 28.0
Week 6 24.0
Week 7 27.0
Week 8 34.0
February 124.0
Week 9 30.0
Week 10 36.0
Week 11 22.0
Week 12 27.0

Total 344/1300 (26.5%)

First week posting a gain so far this year...gotta tighten up and cut the calories a bit.

Day 223

Did a tempo run Friday....started with a one mile warm up and I was feeling really good and the weather was perfect. I decided to go for it and do a 5K as fast as I could. Ended up setting a new personal best of 26:57! Finished with a slow jog to close out 5 miles total.

Breakfast: Usual breakfast plus protein bar-782 cals

Lunch: Chicken bacon ranch casserole (chicken breast, bacon, pasta, Italian blend shredded cheese, Alfredo sauce)-784 cals

Dinner: Local Mexican place...shrimp quesadilla, Spanish rice, tortilla chips-794 cals

Snacks: Skinny cow-150 cals

Totals: 2510 cals, 170g protein

Mile 1 10:34
Mile 2 8:43
Mile 3 8:46
Mile 4 8:37
Mile 5 11:14

Day 224

Awful weather forced me inside...did an easy 5 miles on the treadmill. Taking Sunday off then long run on Monday.

Breakfast: Usual breakfast plus protein bar-772 cals

Lunch: Chicken bacon ranch casserole (chicken breast, bacon, pasta, Italian blend shredded cheese, Alfredo sauce)-428 cals

Dinner: French dip roast beef sandwich, steak fries-756 cals

Snacks: Popcorn, chicken wings-430 cals

Totals: 2386 cals, 164g protein


5 miles in 54:34

Day 225

Off day from running...had to work on Easter Sunday and went over on the calories, lots of chocolate at work!

Breakfast: Burrito w/ sausage, egg & cheese-675 cals

Lunch: Angus burger w/ swiss & bacon, kettle chips-923

Dinner: Chicken bacon ranch casserole (love this stuff!)-937

Snacks: Assorted chocolate Easter candy-555 cals

Totals: 3090 cals, 173g protein

Great work on the pb. However this wasn't a tempo run, it was essentially a race! As I understand it, tempo pace is approximately the pace you can keep up for an hour, so for you it'd be your 10k pace. The point is to stay on the lacate threshold where you're clearing lactate at about the same rate you're producing it. If you're going as hard as you can for 5k you're going to be going over your threshold and producing lactate quicker than you can clear it. The idea behind a tempo run is that you get your body used to processing lacate, and afaik the most efficient way of doing this is to keep the pace at the threshold, not above or below it.

Ahhhh ok got it!

Day 226

Monday long run...got out on the running trail around 11 am, later than I wanted to. The run felt good the first 7 or so miles then the last 3 were more of a struggle but I felt great after. Got a 10K race coming up Saturday morning...it's a very flat course so I should be able to beat my PR of 58:52.

Breakfast: Usual plus protein bar-805 cals

Lunch: Baked chicken breast, baked ziti, lamb-830 cals

Dinner: Chicken bacon ranch casserole (love this stuff!)-694 cals

Snacks: 2 Skinny cow-300 cals

Totals: 2629 cals, 263g protein

Mile 1 10:42
Mile 2 10:50
Mile 3 10:53
Mile 4 10:54
Mile 5 10:50
Mile 6 10:56
Mile 7 10:54
Mile 8 11:00
Mile 9 10:59
Mile 10 10:55

Day 227

Easy 5 miles...feeling great! Not gonna post my meals anymore, it's getting tedious and we all know my diet isn't ideal. Still gonna log and just post daily totals.

Totals: 2560 cals, 190g protein

Mile 1 10:50
Mile 2 10:47
Mile 3 10:53
Mile 4 10:59
Mile 5 10:54

Keep posting your meals. Eventually you will realize the ability to smart making minor changes to your diet. These changes will lead you to continued success with weight loss and ultimately maintenance.

Day 228

Played golf in the morning then got in a run in the late afternoon...easy 4 miles. I'm gonna put up my highest volume month ever in March!

Totals: 2674 cals, 160g protein

Mile 1 10:44
Mile 2 10:53
Mile 3 10:41
Mile 4 10:48

Day 229

Easy 5 mile run to close out the month with 4 twenty second strides in the last mile...taking Friday off then got a 10K race Saturday morning.

Totals: 2484 cals, 133g protein

Mile 1 10:48
Mile 2 10:43
Mile 3 10:55
Mile 4 10:44
Mile 5 10:57

Friday morning weigh in

225.6

Week 1 -2.0 lbs
Week 2 -1.4 lbs
Week 3 -1.6 lbs
Week 4 -1.0 lbs
January -6.8 lbs
Week 5 -1.2 lbs
Week 6 -.2 lbs
Week 7 -.6 lbs
Week 8 -1.2 lbs
February -3.0 lbs
Week 9 -1.4 lbs
Week 10 -1.2 lbs
Week 11 -.6 lbs
Week 12 +1.2 lbs
Week 13 -2.2 lbs
March -3.4 lbs

Total -13.2/50 (26.4%)

Total mileage:
Week 1 26.0
Week 2 28.5
Week 3 27.5
Week 4 34.0
January 126.0
Week 5 28.0
Week 6 24.0
Week 7 27.0
Week 8 34.0
February 124.0
Week 9 30.0
Week 10 36.0
Week 11 22.0
Week 12 27.0
Week 13 34.0
March 128.0

Total 378/1300 (29.1%)

Good week! Gonna start setting some monthly goals so here they are for April:

-24+ runs
-140+ miles
-Sub 56:00 10K (2 races on 4/2 & 4/30)
-Weight below 220
-2 hill runs (been slacking on those)

Day 230

Day off from running to rest for the 10K race Saturday morning.

Totals: 2540 cals, 147g protein

Day 231

Race day!! Weather was great, low 60s with very little humidity. A bad storm blew thru Friday night but was gone just in time. The course was extremely flat, literally no hills to speak of...it was two 5K loops around a residential neighborhood.

My target was around 57:00...I felt great at the start and finished the first 5K loop in just over 28:00 but noticed that either the course was gonna be short or my GPS was slow. It was a small field of runners and I was about 30 seconds behind a couple women in mile 4 and made it my mission to chase them down. I caught up with the first one halfway thru mile 6 but couldn't catch the other one. Ended up finishing with an official time of 55:54 but the GPS showed only 6.08 miles...I talked to a couple other guys after and they said their GPS showed around 6.1 so I think the course was definitely short.

Totals: 2732 cals, 163g protein

Mile 1 9:10
Mile 2 9:16
Mile 3 9:18
Mile 4 9:14
Mile 5 9:06
Mile 6 9:08

Great work on the time. It's possible the course was short, but depending on your surroundings, your GPS may struggle keeping track of you 100% of the time. The two Parkruns I do are both officially measured 5k courses but both always come in at around 4.5km or less. One has a few tight turns under tree cover and the other runs under several large railway bridges, which both interfere with the GPS signal. It may be worth contacting the race company and just asking them if they had the course officially measured.

It was a pretty small race, I doubt it was officially measured. I'm doing another 10K on April 30th that's the oldest road race in this area...this year will be the 42nd time it's been held. I know for sure that one is a legit 10K so I'll just have to crush it and see how it turns out 😜

Day 232

Off day...long run Monday.

Totals: 2425 cals, 144g protein

Day 233

Long run Monday...I got out early and the weather was perfect, high 50s with low humidity and no wind. It took me a few miles to get warmed up good but I felt great and ended up finishing 11 miles in just over 2 hours.

Pretty stoked about a co-worker who has really gotten into running the last few weeks. He's gonna start doing races and is signed up for the next 10K on April 30th. Be fun not flying solo every time for a change!

Totals: 2785 cals, 229g protein

Mile 1 10:58
Mile 2 11:00
Mile 3 10:58
Mile 4 10:59
Mile 5 10:58
Mile 6 10:50
Mile 7 10:49
Mile 8 10:59
Mile 9 10:59
Mile 10 10:55
Mile 11 10:44

Day 234

Easy 6 miles...little sore at the beginning but that went away pretty quick.

Totals: 2570 cals, 191g protein

Mile 1 10:49
Mile 2 10:55
Mile 3 10:59
Mile 4 10:59
Mile 5 10:58
Mile 6 10:58

Day 235

Traveled to Ocala to see my younger two kids...intended on getting a run in but didn't.

Totals: 2070 cals, 112g protein

Day 236

Woke up chomping at the bit to get out and run. I was planning on an easy 6 miles but I was feeling good so I decided to punish myself a little for skipping Wednesday. I ended up going 10 miles and felt a little sore after but otherwise good.

Totals: 2486 cals, 165g protein

Mile 1 10:52
Mile 2 10:45
Mile 3 10:59
Mile 4 11:00
Mile 5 10:55
Mile 6 10:52
Mile 7 11:00
Mile 8 11:11
Mile 9 11:06
Mile 10 10:59

Friday morning weigh in

225.2

Week 1 -2.0 lbs
Week 2 -1.4 lbs
Week 3 -1.6 lbs
Week 4 -1.0 lbs
January -6.8 lbs
Week 5 -1.2 lbs
Week 6 -.2 lbs
Week 7 -.6 lbs
Week 8 -1.2 lbs
February -3.0 lbs
Week 9 -1.4 lbs
Week 10 -1.2 lbs
Week 11 -.6 lbs
Week 12 +1.2 lbs
Week 13 -2.2 lbs
March -3.4 lbs
Week 14 -.4 lbs

Total -13.6/50 (27.2%)

Total mileage:
Week 1 26.0
Week 2 28.5
Week 3 27.5
Week 4 34.0
January 126.0
Week 5 28.0
Week 6 24.0
Week 7 27.0
Week 8 34.0
February 124.0
Week 9 30.0
Week 10 36.0
Week 11 22.0
Week 12 27.0
Week 13 34.0
March 128.0
Week 14 33.1

Total 411.1/1300 (31.6%)

Decent mileage but only ran 4 days this week. I've been extremely busy working two jobs, visiting my kids and dating. Hard to always fit running in there but I gotta do a better job if I wanna hit my monthly goals!

Day 237

Drove home from visiting my kids and had to go straight to work, no time to get a run in.

Totals: 2954 cals, 143g protein

Day 238

Got out early and the weather was absolutely perfect, low 50s no wind. Did an easy 5 miles and felt like I could've run for 3 hours if I needed to.

Totals: 2519 cals, 152g protein

Mile 1 10:54
Mile 2 10:49
Mile 3 10:56
Mile 4 10:50
Mile 5 10:57