Weekend

Sorry, but you're getting brain vomit again. I am feeling pretty depleted, and I've still got things to do tonight.

Friday 6/10 – 8 hours in bed. Up at 3 for bathroom, fell back quickly though. Got up feeling pretty good. Pull-ups 8+2. Lower back is tight, assuming from deadlifts; not bad though. Met Joy for 3 rounds of Spartacus, light weights. That does make it easier - but I would still not call it easy! 15s rest periods still fly by in the blink of an eye! We weren't even halfway through the second round when I asked whether we were on round 2 or 3? Ha. Higher-cal breakfast AND a post-w/o shake, felt good all morning. Yay! Noon run splits: 7:29, 7:32, 7:28, 7:17 - average of 7:27! 0.12 walked at the end. NOT easy but not completely brutal either. Very thorough stretch & FR afterward. Overate at supper, but carrots. Yay! Eve laziness, niece’s play.

Food: 5a-pancakes, c reg; 6a-c reg; 8a-shake (egg white protein, applesauce, stevia, water); 830a-med banana; 9a-chick saus, 1.5c reg; 11a-.5oz almonds, 1.5c reg; 1p-3oz roast beef, mushrooms, onions, med carrot; 2p-1.5c reg w/ oz syrup; 3p-.5oz almonds; 530p-fried egg, 4 sl bacon, 2c decaf, FiberSmart, vit D, fish oil, 5 raw carrots, 2T green salsa, 1 apricot, 2 almonds; 9p-magnesium
Totals: 1846 cal, 83g fat (15 sat), 191g carbs (32 fiber), 93g protein



Saturday 6/11 – 8 hours in bed. Up at 2 for bathroom but back to sleep easily. Pull-ups 9+1. Led Warrior Training: sprint intervals through the parking lot; run w/ one foot up on a curb & water bottle overhead; skip forward, skip backward; side jog; carioca; short recovery walk to back driveway; .2-mile hard run, walk back, repeat once; recovery walk to patio; squat jumps, lunges, push-ups, squats, arm circles, planks; recovery walk to parking lot; run lines [killers], repeat twice w/ recovery between – felt easy to me, like a recovery day! Made homemade kettle corn (easy + yummy = dangerous), drove to Cities for comedy show. Shopping afterward, ~2 hours on feet. Gas station supper: raw veg, pistachios. Got home at 930pm, had to make sweet potato chews, otherwise I would’ve gone to bed. Should have. Overate, though healthy.

Food: 630a-fried egg, 4s bacon, 2c reg, vit D, FiberSmart, fish oil, banana, 4 almonds; 730a-c reg; 9a-HB egg; 10a-kettle corn; 12p-chef salad; 1230p-apple; 4p-hb egg, chick saus; 6p-med banana, .5oz almonds; 730p-oz pistachios, c raw veg; 9p-2s Pollock, c decaf, 4oz roast beef, FiberSmart, fish oil; 945p-c cooked veg, magnesium
Totals: 2363 cal, 126g fat (22 sat), 177g carbs (35 fiber), 149g protein



Sunday 6/12 – 7.5 hours in bed, up at 2 for bathroom, otherwise slept quite well. Pull-ups 8+2, kind of psyched myself out on those. Long run: 18 miles, 2h36min, 8:40 average. Primary goal: base-building miles at an easy, comfortable, "I can run forever" pace. Secondary goal: improve nutrition & hydration. Weather was awesome: 55-60F, overcast, extremely comfortable. Started out feeling very easy, cruising quiet gravels w/ small hills over to Heather’s house for pit stop #1 at 7.5 miles (~5 min). I even had to slow myself down to keep it at 8:30+. On the return home, same route, I did NOT feel like I could run forever, thanks to the wind I battled back into. Only 10mph, but I was totally unprepared for it, so it became a mental challenge in addition to plain ol' fatigue. Watched my splits slowing down & had to repeatedly remind myself that today was about miles, not speed. Pit stop #2 (~5 min) at 15 miles, at home, then an out & back that started into the wind, so finally I had the advantage in the last 1.5-mile return. Even found some extra kick at the end! Splits: 8:38, 8:42, 8:30, 8:36, 8:26, 8:28, 8:33, 8:35 (contained pit stop), 8:40, 8:55, 8:55, 9:01, 8:58, 8:56, 8:49, (pit stop), 8:46, 8:40, 7:55. Nutrition & hydration worked out perfectly! Felt good in my belly, and I didn’t feel depleted at any point. Pre-run & both pit stops: 1/3 sweet potato (chews) & ~8oz water. Carried an 8oz bottle of lemonade Crystal Light & took 3 sips every mile. New favorite post-run treat: banana "ice cream!" Run was ~8am-11am. ~Hour sitting on computer; then shower, laundry, made lunch, ~hour on feet. Suddenly VERY tired at 1pm, 100% out of steam. Ate then napped for an hour, very solidly, could’ve been even longer but had to get ready for 4pm plans. Absolutely at that depleted feeling upon waking; ate shrimp & salsa. Out to eat w/ friends, ordered a half chicken when I was planning a salad. At home, made salads & chicken sausage for the week. Feeling snacky, ate snap peas & grapes. And felt like a failure because of it. I've GOT to get a handle on my brain.

Food: 6a-2 fried eggs, 4s bacon, c reg, vit D, FiberSmart, fish oil, banana; 8a(pre-run)-sweet potato chew, Crystal Light; 9a(7.5m run)-SP chew, CL; 10a (15m run)-SP chew, CL; 1030a (post)-ish oil, banana ice cream w/ cinnamon, maple extract, 6 almonds; 1p-3oz scallops, 3oz shrimp, .5T olive oil, 2c bok choi, c decaf; 3p-3oz shrimp, 2T salsa, c decaf; 5p (MS Brewery)-half chicken, 4c decaf; 830p-4oz snap peas, c grapes, FiberSmart, magnesium, fish oil
Totals: 2123 cal, 92g fat (25 sat), 182g carbs (26 fiber), 160g protein

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