Training Log: Oct 20-26, 2024
This was a fun training week.
I ran roughly 91 KM. I completed some slower double runs. I fit in some solid weight lifting sessions, and my nutrition felt more dialled-in than usual. I didn’t swim as much as I would have liked. Instead, I focused a lot on core work, which I previously neglected. I incorporated more exercises for hips, lower back, abs, and obliques. And it made a pretty significant difference. I felt stronger and more balanced. My posture felt better, too. Some lingering lower-back and hip pain also disappeared.
Here is a short summary of this week’s training, including mileage, heart rate, and sleep:
Mostly, the training felt good. The second run of the day was a lot of fun. I’ve mentioned this previously: the second run of the day tends to be easier than the first. Double runs are a nice way to build mileage and splits up the day.
I also did more treadmill work than usual. In my view, treadmill sessions are generally boring. But this week, they were more bearable and almost meditative. I appreciate treadmill sessions for either slower paced workouts to build mileage or for 4min threshold repeats.
In terms of nutrition, I’ve switched up my macro nutrients and try to eat more protein than I previously did. Most of my meals were some type of protein source and vegetables. I eat a lot of tempeh and prefer it to tofu. I tend to crumble the tempeh, fry it in a bit of olive oil, add some spices, and throw in some spicy tomato sauce that becomes absorbed. Tempeh is pretty filling and has a solid amount of protein. It also tastes great.
I also like to make protein powder pudding. I believe that I was first introduced to this through Nick Bare’s content. I basically mix vegan protein powder with some almond milk, and then add berries. It helps me consume more protein and tastes pretty good. I sometimes add some oats if I want to feel more full or take in more carbs. I find that it’s a good pre-swim snack.
Next week, my goal is to run around 80KM or so as I continue to build mileage. I also want to focus on core work, strength, and flexibility. I also aim to keep nutrition dialled-in and recover well from training.
The weather is finally cooling down and it’s more feasible to run outside in the afternoon. The seasons are changing. And I feel as though each season brings a new opportunity to change and grow. Have a good week!
All views expressed in this blog are my own and do not constitute any form of medical, nutritional, physiotherapy, or other type of advice.
They do not represent — and are not endorsed by — any academic institution.
