Sunday January 16 – 139.0 lbs

Long run – 1:15:50, 13km, 156 avg heart rate

2198 cal/226 carb/78 fat/157 protein/50 fibre

January 10 – January 16 Daily Averages: 138.9 lbs/14.6% bf/2282 cal/216 carb/92 fat/175 protein/6:31 sleep
47 km total weekly running mileage at average pace of 6:04 per km

Deload week. Legs are feeling somewhat refreshed. Sleep sucked a bit this week.

Monday January 17 – 141.0 lbs

Easy run – 51:20, 8km, 150 avg heart rate

2258 cal/177 carb/108 fat/155 protein/49 fibre

Easy treadmill day.

Tuesday January 18 – 141.6 lbs

Easy run – 1:16:00, 12km, 158 avg heart rate

1979 cal/178 carb/94 fat/145 protein/48 fibre

Another easy run.

Wednesday January 19 – 138.4 lbs
5/3/1 5’s PRO FSL C11W1D1 – Bench/OHP TM 130/85

Bench – 10x45lbs, 3x65, 3x75, 3x90, 3x100, 2x115, 1x125, 3x10x70
Pullups – 5x6

OHP – 3x45, 3x50, 3x60, 3x70, 2x75, 1x85, 3x8x45
NG Chins – 5x6

2167 cal/169 carb/100 fat/167 protein/40 fibre

Thursday January 20 – 138.1 lbs

Treadmill tempo run – 1:08:00, 12km – 3k wu, 6k run, 3k cd, 151 avg hr

2084 cal/222 carb/83 fat/149 protein/46 fibre

Friday January 21 – 138.1 lbs

Treadmill easy run – 1:03:20, 10km, 155 avg heart rate

2497 cal/223 carb/120 fat/170 protein/48 fibre

Saturday January 22 – 138.1 lbs
5/3/1 5’s PRO FSL C11W1D2 – DL TM 220

Treadmill easy run - 19:00, 3km, 158 avg heart rate

RDL – 10x45lbs, 8x95
DL – 5x95lbs, 5x125, 5x145, 5x165, 5x185, 5x5x145
Hanging knee raises – 5x15
SL step ups – 3x15

Barbell reverse lunge – 2x10x45lbs
SL Calf Raises – 2x15

2639 cal/264 carb/111 fat/186 protein/56 fibre

Heart rate high for my short slow run and relatively low for my faster tempo run this week. Too many variables to sort - time of day, rest, hydration, stress, diet, etc.

Sunday January 23 – 139.1 lbs

Long run – 1:27:30, 15km, 157 avg heart rate

2487 cal/309 carb/92 fat/143 protein/64 fibre

January 17 – January 23 Daily Averages: 139.2 lbs/14.3% bf/2302 cal/220 carb/101 fat/159 protein/6:44 sleep

60 km total weekly running mileage at average pace of 6:05 per km

Whatever base building I am going to be able to do is nearing the end as I start the actual 18 week Hanson Half Marathon training block this week. The first five weeks of the plan are really light though as they are set to follow an actual race I believe, so I will use them to keep inching my mileage up before getting into the real meat of the plan. Legs are feeling pretty good. I just need to keep dodging injuries for 18 more weeks.

Monday January 24 – 138.7 lbs

Easy run – 51:20, 8km, 153 avg heart rate

2247 cal/210 carb/88 fat/181 protein/46 fibre

Tuesday January 25 – 138.8 lbs

Easy run – 1:16:00, 12km, 157 avg heart rate

2009 cal/191 carb/69 fat/180 protein/44 fibre

Wednesday January 26 – 137.6 lbs
5/3/1 5’s PRO FSL C11W2D1 – Bench/OHP TM 130/85

Bench – 10x45lbs, 8x65, 5x90, 5x105, 5x115, 5x5x90
Pullups – 5x8

OHP – 8x45lbs, 5x60, 5x70, 5x75, 5x5x60
NG Chins – 5x8

2293 cal/222 carb/103 fat/154 protein/47 fibre

Couple easy runs and an upper body session over the last few days. Both bench and OHP are feeling quite difficult and missing the full top set again on OHP in week 3 is looking pretty likely. Probably should have reduced the TM instead of banging my head against that wall.

Thursday January 27 – 137.6 lbs

Treadmill tempo run – 1:12:25, 13km – 3k wu, 7k run, 3k cd, 158 avg hr

2266 cal/245 carb/94 fat/153 protein/52 fibre

Friday January 28 – 137.8 lbs

Treadmill easy run – 1:03:20, 10km, 155 avg heart rate

1902 cal/145 carb/92 fat/156 protein/41 fibre

Saturday January 29 – 136.5 lbs
5/3/1 5’s PRO FSL C11W2D2 – Squat TM 200

Easy run – 19:00, 3km, 156 avg heart rate

Squat – 10xbw, 10x45lbs, 5x95lbs, 5x130, 5x150, 5x170, 5x5x130
Ab wheel – 5x20
GHR – 3x10

2210 cal/243 carb/89 fat/148 protein/52 fibre

This is the first week of the real 18 week Hansons training block. I bumped the half marathon pace up for the Thursday tempo run to 4:55 per km. Felt kind of horrific and I have trouble imagining keeping that pace for over 21km. But, I did manage to do the full 7k at that pace, so I only have to trick my body into doing that again twice in a row when it comes down to it.

7k hmp on treadmill now is lock 21k at same pace on cool outdoor race.

I like the sounds of that. This race is often hot and humid though which may force an adjustment to my goal time. Have another Half lined up for the Fall, eighteen weeks less a day later. This one is net downhill and usually cool. So I have a couple stabs.

My treadmill is in a sunroom and I always open the outside door at least a crack and more often just wide open when running. With -15C to -25C weather lately I am getting a spoiled version of training. I am going to have to start wearing garbage bags and keeping the door closed as training progresses.

Sunday January 30 – 137.6 lbs

Long run – 1:33:00, 16km, 157 avg heart rate

2197 cal/220 carb/74 fat/196 protein/51 fibre

January 24 – January 30 Daily Averages: 137.8 lbs/14.1% bf/2161 cal/211 carb/87 fat/167 protein/6:51 sleep
62 km total weekly running mileage at average pace of 6:03 per km

Felt pretty good for the first hour of this run and then it became a slog. Mostly bored as opposed to sore or tired but fatigue was probably a piece of it as well.

Monday January 31 – 137.4 lbs

Easy run – 51:20, 8km, 152 avg heart rate

2235 cal/220 carb/78 fat/169 protein/44 fibre

Easy run. Been running in shoes a half size larger than previous for the past couple weeks and I think they are taking over as my go to. The smaller size feels a bit more secure initially but the larger size feels better the longer I run.

Tuesday February 1 – 137.4 lbs

Easy run – 1:16:00, 12km, 154 avg heart rate

2030 cal/125 carb/75 fat/160 protein/53 fibre

Another easy run. Rinse, repeat.

I always thought I was US11. Then I became a runner and now I am 11.5. Nikes so narrow I am thinking of becoming a 12. 11 wide also works. But 11 D maybe never again.

Yeah, sounds like we are on a similar path on that front. I am normally an 8 in all my casual, dress and previous running shoes. All my running over the last year had been in 8.5's up until just recently. Now I am finding 9's to be preferable. Having a kid who wears pretty much the same size shoes turned out to be a handy way to test out size 9's.

Wednesday February 2 – 137.4 lbs
5/3/1 5’s PRO FSL C11W3D1 – Bench/OHP TM 130/85

Bench – 10x45lbs, 8x65, 5x100, 5x110, 4x120, 5x5x100
Pullups – 5x8

OHP – 8x45lbs, 5x65, 5x70, 5x75, 5x5x65
NG Chins – 5x8

2183 cal/175 carb/84 fat/206 protein/49 fibre

Missed top sets on both bench and OHP and will consider how far back to roll TM's.

Thursday February 3 – 137.1 lbs

Treadmill tempo run – 1:12:25, 13km – 3k wu, 7k run, 3k cd, 154 avg hr

1874 cal/215 carb/60 fat/152 protein/49 fibre

Another 7K tempo run at HMP. This was a struggle again but I got through it. Trying this run at 8K next week and then backing off for a few. The actual plan only calls for 5K tempo runs starting in week 5 and pretty light mileage through the first 5 weeks as it is meant to follow an actual race.

Friday February 4 – 137.8 lbs

Treadmill easy run – 1:16:00, 12km, 157 avg heart rate

2164 cal/197 carb/97 fat/155 protein/53 fibre

Easy runs are feeling pretty easy especially following tempo runs.

Saturday February 5 – 136.9 lbs
5/3/1 5’s PRO FSL C11W3D2 – DL TM 210

Easy run – 19:00, 3km, 153 avg heart rate

RDL – 10x45lbs, 8x95
DL – 5x95lbs, 5x125, 5x155, 5x175, 4x200, 5x5x155
Hanging knee raises – 5x15
SL step ups – 4x15

Barbell reverse lunge – 2x10x45lbs
SL Calf Raises – 3x18

2212 cal/224 carb/86 fat/163 protein/57 fibre

Missing reps on pretty much every lift now. Cardio up, strength down. Have a few more weeks in this cycle for lower body that I may just grind through and then adjust TM down but will probably drop upper right away.

Sunday February 6 – 137.1 lbs

Long run – 1:33:20, 16km, 157 avg heart rate

2249 cal/315 carb/64 fat/134 protein/64 fibre

January 31 – February 6 Daily Averages: 137.1 lbs/13.9% bf/2135 cal/210 carb/78 fat/163 protein/6:39 sleep
64 km total weekly running mileage at average pace of 6:04 per km

New high for weekly mileage. Plan is for 68km this week which will get me within 10% of the max weekly mileage for the Hansons training plan. Feeling better about being able to handle the mileage but still concerned about how my body will handle the extra speed workouts as they ramp up. I have been a solid 90/10 on easy vs. speed running and that will start tilting to 75/25 as this block goes on.

Monday February 7 – 137.8 lbs

Easy run – 51:20, 8km, 157 avg heart rate

2047 cal/192 carb/97 fat/127 protein/46 fibre

Tuesday February 8 – 137.4 lbs

Easy run – 1:16:00, 12km, 157 avg heart rate

2122 cal/232 carb/80 fat/148 protein/49 fibre

More running.

Wednesday February 9 – 137.0 lbs
5/3/1 5’s PRO FSL C11W4D1 – Bench/OHP TM 120/75

Bench – 10x45lbs, 8x65, 5x80, 5x90, 5x100, 5x5x80
Pullups – 5x8

OHP – 8x45lbs, 5x50, 5x55, 5x65, 5x5x50
NG Chins – 5x8

2070 cal/155 carb/106 fat/141 protein/41 fibre

Less lifting. Dropped TM's down a couple notches which gets me out of fail territory and into too easy territory. Will see if things work back up and over the hump.

Thursday February 10 – 136.1 lbs

Treadmill tempo run – 1:17:20, 14km – 3k wu, 8k run, 3k cd, 153 avg hr

2217 cal/224 carb/89 fat/165 protein/47 fibre

8K tempo run at Half Marathon Pace. I am writing this up after the horror has faded and I feel like maybe it wasn’t so bad, but I suspect it was. I do not understand how I seem to be hitting lower average heart rates on these tempo runs compared to much slower easy runs. No running on Wednesday drops the heart rate on Thursday? Fitbit sucks? I guess it doesn't really matter so long as my legs keep turning over and my heart keeps pumping.

Friday February 11 – 136.5 lbs

Treadmill easy run – 1:16:00, 12km, 158 avg heart rate

2223 cal/217 carb/91 fat/158 protein/42 fibre

Another easy run. Pizza Friday night and a Five Guys bacon cheeseburger Wednesday night (without the 400cal bun). Managed to keep the macros not super terrible despite the treats.

Saturday February 12 – 136.2 lbs
5/3/1 5’s PRO FSL C11W4D2 – Squat TM 200

Easy run – 19:00, 3km, 151 avg heart rate

Squat – 10xbw, 10x45lbs, 5x95lbs, 5x135, 5x155, 5x175, 5x5x135
Ab wheel – 5x20
GHR – 3x10

2116 cal/222 carb/83 fat/149 protein/52 fibre

Skimped out a bit again and left calf raises, RDL's and BSS's off the list.