Hi all! Sorry it has been a while since I’ve posted (I know you’ve been just positively dying with anticipation).
I’m currently sticking to my reverse diet with the amazing Katie’s Fitscript. Check out her blog and website here. It has been pretty mentally challenging some days as I don’t always feel like a super lean bean. Usually the first three days of an increase, I’m feeling a little bloated, and that is still hard for me. However, I am in this for the long haul. I know, logically, I need to increase my overall caloric intake if I want to keep training for races and lifting weights. My weight really hasn’t increased, so I’m just going to stay the course and see what happens. Bless Katie’s heart for talking me through the ups and downs.
Tomorrow I will be increasing to 135P/215C/53F. This past week I was at 135P/210C/52F; it is a super slow increase over time. Also, it is important to note that everyone is different. Don’t take my macros and expect them to work for you. Katie comes up with an individual plan for each person based on their specific needs & goals.
Training this week has been the most miles I’ve run since hurting my knee. I think I’ve been able to recover better and keep my speed up this time a little more easily this time around.
- Monday: 1 mile w/u, 6 miles of 800 meter sprints at a sub 7 min pace, 1 mile c/d (8 miles overall 7.45 avg pace), physical therapy exercises, and finished with a leg workout.
Happy hour with my coworkers mid-week
- Tuesday: 4 miles hills @ 8.14, back & abs
- Wednesday: 8 miles @ 7.27, physical therapy exercises, biceps & triceps in the morning. After work I went to check out a powerlifting gym for fun. I didn’t know I was going to get to workout, but since they invited me to, I went for it! It was SO many sets of squats and SO many planks.
- Thursday: Woke up so sore from Wednesday. I maybe should have taken the day off, but I didn’t really realize how sore I was until I got to the gym. (I go at 4:00am, so sometimes my brain doesn’t register to anything but the normal routine). I took it pretty easy and did 40 mins elliptical, physical therapy exercises, light upper body and ended with stretching and foam rolling.
- Friday: 16 miles at marathon pace (I hope!) @ 8:00 min mile. This run honestly sucked. My quads were still really sore and tight from Wednesday. Probably worse than Thursday. This made my IT bands hurt. I forgot my gu at home, so I did the whole thing completely fasted, which was not that abnormal. But combined with my ouchy legs and the fact that I also forgot to charge my headphones, it was a bummer all around. Definitely more of a mental toughness involved than physical.
- Saturday: I had planned to do 4 miles, but opted out as my tight quads made my IT bands really irritated on Friday’s long run. Just did chest & shoulders instead.
- Sunday: rest day!!!! So ready for it.
I really like how flexible dieting allows me to eat out with friends and fit almost anything into my macros. I know a lot of runners don’t really stress about what they are eating since there are a lot of calories being burned during the long runs. However, it can be very easy to get carried away with the carbs and end up gaining weight during a training cycle. That’s not going to help your joints or your speed. Being intentional about what I eat has given me a huge boost in the right direction of feeling good and knowing I can train hard.
Have a great week!