4.69 KM (1.69 KM Speed Walk) + Short Run (3 KM)

Since I went out on Friday and Saturday, I didn’t get much exercise, though I walked and danced quite a bit. While I went to bed at 6AM two days in a row, I went to bed at 8PM last night and got up at 6:30AM. Even with this long amount of sleep, I was still a bit tired during the day. I usually catch up on sleep on the weekend, but when you go to bed so late, it’s hard to sleep the whole day away, especially when you’ve got work to get done.

4.73 KM (1.73 KM Speed Walk) + Short Run (3 KM)

It’s been raining quite a bit and the muscle pain from the last two runs has started to show. While it isn’t excruciating, it’s still always present and I was sore most of the day. Lucky for me, I managed to get 11 hours sleep last night, so that probably helped me recover. I rarely get that much sleep during the work week, but training makes you really tired, so I go to bed earlier.

4.83 KM Speed Walk (1.77 KM) + Short Run (3.06KM)

I almost left the door a lot earlier, but I finished working at around 9PM and was slightly hungry, so I had a bit to eat. I hadn’t eaten since lunch, but I kept it light enough. Still, next time it would probably be best to run first and then eat. Also I have found that running after speed walking the dog is optimal, as I just have to drop the dog off, peel off a layer and grab a water bottle then head back out again.

5.16 KM Speed Walk (1.5 KM) + Short Run (3.66KM) + Weight Training

My blister finally healed over completely and now was the time when I could start training again. It’s been about 4 months since my last run, but for the last 2 weeks, I have been speed walking Spike around the park to get ready to run (it’s about 1.5km). It’s fast enough to make me sweat and wear my running gear. Today I started with some weight training. I did about 120 per arm, 100 sit-ups, and then took Spike out for a long walk, at least for him.

5.1 KM Short Run

I didn’t really feel it last night, as my knee was acting up so I stayed home. Today, I went for a run, but had some trouble with my right quadriceps toward the end of the training. As such, my pace was slower and I had to take more breaks. It took me 48 minutes flat to cover this distance. My pace was 9:24/km.

5.37 KM Short Run

I took two days off from running, mainly because I was a bit sore and initially wanted to go for a long-ish run on Sunday. My left Achilles heel was hurting a bit on Saturday, so I took it easy over the weekend. I did feel somewhat rested. I could still feel a bit of soreness in my thighs, but it was nothing compared to how it felt like on Friday night, after my run.

4.19 KM Short Run

I hadn’t eaten much all day, so I ate two Whoppers. I shouldn’t have, because right after I felt a bit sick. The feeling persisted until I started running. The run was painful and somewhat harder than yesterday. Also there must have been some kind of a glitch in my Garmin. I covered more ground but the count was shorter than yesterday. It probably had to do with then I started it on the 4th floor. I lost the signal on the stairs and it must have skipped.

4.32 KM Short Run

Once again I forgot my HRM, but all in all, it doesn’t really matter at this stage. My weight today is 91 kg, which is a net loss of 2 kg since I started running again yesterday. The run was somewhat faster, but not fast enough. I still feel quite heavy, but at least I ran more and walked less. Once you get to the point where you need no walking breaks, that’s when the times starts going down fast. I completed 4.32 km in 38:51. I was doing close to 8min/km, but I slowed down towards the end to recover.

3.62 KM Short Run

This is my first run since almost exactly a year (end of July 2010). As easy as running is to get into, it’s also very easy to get out of. A hectic schedule will contribute to this, but finally after a lot of time, and change of diet, I’m back on the road. I had been wanting to go on a run for a few weeks. This week marks the first of my semi-vacation, where I’m only working about 20-30 hours instead of 40-60.

Training & Diet Week 40 Day 1-7

I’ve posted the last few weeks of what I’ve been eating. It’s clear that I’ve been eating too many carbs and not doing enough exercise to burn them off. I’ll start eliminating the carbs completely, or almost, starting this week. It’s not easy to do so, because rice is just everywhere here. They feed it to you at work, you can get it cheaply at restaurants. It’s much easier eating healthy back home.