long day yesterday.
sleep: poor (4-5hr broken)
run: 1:00 hr w/ sprints
pre-run: black coffee
breakfast: oats w/ raisins, nuts, honey + banana + black coffee
snack: walnuts, mandarine
lunch: marinated beef, turkey, ham w/ tomato, avocado + berries
snack: walnuts, dried apricots, currants + black coffee
dinner: steamed veggies (broccoli, spinach, cauliflower, carrots) w/ chilli con carne (ground beef, chillies, tomatoes, etc)
not the best day all round. mental and emotional energy low after yesterday's incident which saw an emergency dental visit for one of my boys followed by a long night. i think i have made good food choices this week but over the last two days i have felt i have eaten a little too much. i think i eat more when the family is around as that is what is expected. that would be ok if the training volume was up where it should be but at the moment i think i am lucky to be hitting over 7-10 hours a week. need to make it up next week. with three weeks to go to marathon day maybe a little forced overtraining (crash training), consisting of high volume-medium intensity will be in order. followed by a high volume-low intensity week and a short low volume taper.
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