Last week in the two mile timed run, I did a personal best for myself (well, my best for the last three years) with a 14:01. Although I knew I'd been training hard, I had some fear that the low score had been a mistake or fluke.
Yesterday morning, after candidate class, on a crisp cool morning, I matched and improved my time: By one second! It might not sound like a big deal but it was a huge effort. It helped that I ran head to head with my ten year old for most of the run and that I knew that this is one my last chances at holding my own with him (history is sooo much on his side. It's do interesting to compare my thoughts on chasing after him this spring to introducing him to running last spring.
My training strategy over the last few months has been two training runs of 2.5 miles weekly which include some sprints and then some much longer (45 minutes) cardio workouts on the eliptical at the gym. The eliptical is gentle on the bod and the longer times allow me to start working off the body fat. And on my vacations, I include a once or sometimes twice daily workout.
Which brings me to a subject that I'd like to know more about: nutrition and diet for someone who has love handles and a bulge that I'd like to get rid of. As background, I've been through this cycle once before on a much larger scale. Starting in 2002, I went on a exercise tear and an increasingly strict diet culminating in 2005 when I reached 180 pounds (down almost 30 from my starting point) and somewhat ripped. In the last year of that tear, I gave up carbs and fruits and desserts and was running with a group of guys doing five mile runs four times per week. It was fine until I got sick of getting up at 5:30 and they all switched to biking anyway (which I don't like).
For the last year or so, I've been hovering in the mid 190s. I'm taking this spring and my preparation for a 2nd degree as the chance to get back under 190. Here's the plan, what do you think? I'm particularly looking for insights into diet and nutrition.
- Drink water, alot of it (and hope that I don't have to go to any long meetings).
- Snack only on protein snacks, two to three per day.
- Eggs for breakfast with some cheese melted on it. If I'm outside the house, I add bacon or sausage.
- Chicken cesear-type salads or wraps for lunch with some restraint on dressing
- Dinner is usually some some meet with a salad and maybe potatoes (whatever Carmen makes).
- Saturday morning, before candidate class, I have a "training breakfast" of toast with Nutella on in for some energy. I also drink a Gatorade during the class. I don't eat anything special before the other classes and I've switched from routinely drinking Gatorade during class to only drinking water except for the candidate classes (BTW, I drink two full water bottles easily during class).
- Four classes a week.
- Two runs in the two mile range.
- Two 45 minute cardio workouts on the eliptical.
- Four classes a week. I'm trying to hit these with all the intensity that a budding 2nd degree can muster.
- The sit-up and leg extras four times a week (I'm not doing pushups these days due to shoulder tendonities)
- Alcohol - I'm almost a teetotaller at this point. A beer a month, a glass of wine each week.
- Standard vitamins (sometimes the kids dinosaur stuff or the new wriggle worm ones), no supplements or protein drinks or energy drinks. Two cups a coffee daily.
This seems to be working, any thoughts on this?