Sun - 02/12/18

am
I did an LSR from the NISV. I was the only slow runner doing the long run so I was pretty much on my own from the start. I kept them in view (just about) for 5 miles ... which was probably a bit of a mistake. I took a wrong turn in Bishton and started heading for Underwood. I retraced my steps, the detour added half a mile to my journey. After running too fast at the start I struggled on the hills at Llanwern, I resorted to walking the steepest bits. It was good to get a bit of a downhill section even if it was blustery with a headwind on the SDR. I did an extra mini-loop round Leeway industrial estate for a bit of change of scenery and to make the distance up to 13 and a bit miles.

what I wrote to Keith...

Although I am short on speed work my priority is to gradually increase the mileage of my Sunday morning long run. I have therefore decided not to do the Welsh Masters 3000 metres indoors and I will not be doing the Welsh Masters 5 mile road race championship either. Those were two races that I had pencilled in for December. I can now revert to ignoring the idea of trying to insert some short speed sessions into my schedule. The Torrington Christmas Caper is on December 23^rd this year. So I shall not be doing that. That is the race where I sustained my injury two years ago. There is a 6 mile race, the Wellington Monument race, on the weekend that I visit Kay in Devon (December 15^th / 16^th) I will see what Kay would like me to do with regard to that one; I’m not fussed though Kay (and Maisie) might like the outing into the countryside. Wellington is 30 miles from Kay’s so it may not be convenient to do that one either. The race actually starts at a pub called the Catherine Wheel in the village of Hemyock https://hemyock.org/ three miles from the monument. If I miss that one too, my first race will most probably be the Braunton 10 mile Road Race in January. That is the one race that I have already entered.

These days my Sunday alarm is set for 05:15 to enable me to take Maisie for a walk before I go to training. The half marathon distance I ran yesterday was a training run. I turned up at the tennis centre for the 8am session ready to do a 12 mile run with any  slower runners who might turn up. There were none, so I had to run on my own. There was a faster group doing the same route as me who departed at the same time. I kept them in view (just about) for 5 miles ... which was probably a bit of a mistake. After running rather too quickly at the start I struggled on the hills on the second half of the route and resorted to walking the steepest bits.  Shortly after the lead group had disappeared out of sight I took a wrong turn and went a little way off route before retracing my steps, the detour added half a mile to my journey.  It was good to get a bit of a downhill section after the uphill bits even if it was blustery with a headwind on the homeward stretch. I did another detour, on purpose this time, an extra mini-loop round an industrial estate for a bit of change of scenery and to make the distance up to 13 and a bit miles.

Garmin reckoned I burned nearly 1000 calories so no wonder I was a bit peckish after that little excursion. I consumed three meals and a snack during the rest of the day for a total of 3,800 calories. Despite that, my macronutrient ratios remain pretty much to plan.

	Fat	Carbs	Protein
Current Macronutrients Ratios	68%	6%	26%
Target Macronutrient Ratios	65%	8%	27%

With regard to fish paste and meat paste there are a couple of jars in my fridge. They were my Mum’s; I won’t use them because they come into the category of ultra-processed food and contain some nasties on the ingredient list. As I rarely eat bread I would have nothing on which to spread the spread anyway.

I noticed Charlton’s disappointing result, also that of Woking, who beat Swindon. Maybe the latter’s league position will be affected by a giant killing cup run?

This week’s appointments for me include a sports massage. I notice (from Facebook) that Helen’s best friend Dawn has an appointment with a heart specialist. So I’m thinking of her too, obviously.