day 4...

Yesterday I really made sure to get in enough energy for the anticipated 90+ minute run and really focus on nailing my post-run recovery. Stepping on the scales this morning I think I got it right. No change in bodyweight from the day before and I am feeling great. My legs aren’t even as sore as they have been day-to-day over the last few weeks. And this is where I have noticed the greatest benefit of eating primal. I’m not exactly sure what, how or why my recovery is boosted but I’m not going to argue about it.

Sessions lasting about 100 minutes also seem to be my training sweet spot. They get me fit and leave me feeling good.

I also noticed someone commented on the primal compromises for athletes post and I need to read it more closely when I have some free time but he made some interesting observations. I can confirm after having my VO2/lactate tested only a few weeks back that following a lower carbohydrate diet limits your ability to sustain speeds close to or above your VO2max speed. My aerobic system is very efficient though. The lactate test produced some interesting results and I need to explore this topic further to see what’s going on there. Do you need more carbohydrates to be able to handle and produce higher levels of lactate?

Personal stats-

Weight: 168lb (no change from yesterday)

Feeling: Great

Sleep: 6h broken

Legs: 7/10 feeling a good tired, no niggles.

Training-

After a great run yesterday I’m hoping that my session at the track (or on road) will be as successful. Coach has given me some hard sessions over the last few weeks and what’s coming up over the next three days should leave me nice and toasted and looking forward to an active recovery day on Father’s Day (Sunday).

On today’s schedule is a solid fartlek session of descending intervals from 10 minutes in length down to 30” all out. I’ll start at 10k race pace and work my way down aiming to run faster throughout the session. Can’t wait!

I think I might be in for some new shoes. I have been doing all of my running in a pair of Adidas Adizero RC racing flats and they have been great but I am looking for something that is light but has a little more forefoot cushioning for some upcoming time on the trails. Perhaps some mountain races during the summer months coming up.

Diet-

Diet has been going well and I will continue to refine it until I get it right.

Breakfast: 3 scrambled eggs w/ mushrooms and spinach, carrot, a handful of goji berries + black coffee

Snack: banana, apple

Post-run: Up'n'go drink, banana and goji berries. Will try and get in 20g PRO and 80g CHO to optimise recovery (?).

Lunch: 200g salmon, carrots, tomato

Dinner: Warm Moroccan lamb salad

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