Week one, the first week of January was never going to be fun. Freezing temperature, rain, cold and mud underfoot on the full length of my first ‘long run’
One of the big things I have to focus upon is a very slow return to running. I have new custom orthotics that I need to adjust to (including ankle, back, hips, knee, etc impacts) and have a set of rehab exercises to do as well as build up time on my feet again.
I walk the dog daily for a couple of miles no matter the weather just to keep the body moving and system ticking over. Essentially ensuring I get 10,000 steps a day in regardless. Training wise, My Week 1 was as follows: (Note that Maffetone HR is 180 Minus my age, in my case that's 128-134 BPM Maximum)
Monday:
- 30 Min exercise bike (Maffetone HR level = 128-134 beats per min)
- 20 Mins - rehab exercises (will cover in next post)
Tues
- 45 Min - exercise bike (Maffetone HR = 128-134 BPM)
- 15 Mins rehab exericses
Wed
- Rest day. Just walking dog
Thurs
- 30 min run/walk (Maffetone HR = 128-134 BPM)
- 15 mins rehab exercises
Fri
- Rest Day
Sat
- Rest Day
Sun
- Long 'Run' - 2hr 47 Mins, 15km hike and VERY slow jogging
What's important to note is that I am taking on the Sunday Long Run in a fasted state. ie just my Maffetone Breakfast Coffee (Double cream, Egg Yolk, Coconut Oil, fresh Coffee = approx 350 calories) and only water in my training session. That means almost 3 hours having had no food since the night before. It's rough at first, but will hit it hard as the calories in the picture show - 2,289 Calories!
Evening Stretching
Stretching is playing a big factor in helping recover the injury. I'll break down the exercises in my rehab post A typical rehab stretch routine for me consists of:
Back | Glutes | Psoas (in groin) | Quads | Hamstrings | Calves | Ankles | Anterior Tibialis (Shin)
To stretch I use A lacrosse ball, rolling tube / Foam Roller, yoga mat, rolling stick.
I'll run a stretch routine 5 evenings a week (though I always stretch key muscles after a workout.
It's bloody painful at the moment and I know it'll be a couple of months before I really see more permanent benefits, but it's easy enough to do in my lounge while watching some TV.
I chose the evening as it's a good way to loosen the body off after a day of sitting at a desk or training as well. It sets me up for a good night's sleep as well!
RESULTS
Starting Weight: 112kg
Wk 1 Weigh-in: 110 Kg!
Weight Lost = 2kg (4.4Ibs) in 10 days
Remaining weight to lose = 20Kg
Pretty chuffed with this start. With starting training and cleaning up my diet a bit I'm almost 10% of my target achieved. Seeing the needle move I'm even more committed to the method I'm following to becoming fat adapted over the next 8-10 weeks.
See you in the next one.
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