day 30: the last day...

is this my last day of the 30 day challenge? that came around fast. i am contemplating the big 'what next?' well instead of resuming life as it was before the primal challenge i am leaning towards continuing on with what i have learned about eating and endurance training over the last month. i have set some new running related goals and it will take a lot of effort (and energy) to be able to train my way towards achieving them. this blog will now act as a record documenting my ongoing quest to achieving what i hope is the next level in my athletic capability. to those readers who have followed my primal challenge progress please bookmark this blog and drop in from time to time. if anyone is interested and wants me to change format or detail about what i post here please leave some comments.

daily update:

two days after the marathon and i'm still very sore! the foot is much better but my calves are still tight and painful to the touch. i have been doing some light stretching and i even managed to make it to a spin class at lunch. took it relatively easy but it was good to be moving again.

personal stats:
weight: 164lb (-8)
feeling: great (mentally), sore (physically)
sleep: 6hr good
legs: argh...

today's exercise:
spin class: 45mins easy to moderate effort

today's diet:
breakfast: fried bacon, mushrooms, spinach, eggs + mandarin + black coffee
snack: apple, almonds
lunch: salmon, avocado, cherry tomatoes, carrots
snack: almonds
dinner: chili con carne on a bed of steamed broccoli and spinach
snack: blue cheese + raisins

results:
the way i feel now towards food is that i am much freer with my choices and selections. as someone who generally trains for a minimum of 1-3 hours of running and or x-training per day i felt like a slave to eating high carbohydrate foods in order to maintain my fluctuating energy levels. often my daily food choices while mostly healthy would also include selections made from the vending machine and the chocolate boxes. the end result was that i would often feel increasingly tired throughout the day while at work.

from day one of the challenge i changed my diet by eliminating processed sugars and foods and thus reducing my emphasis on carbohydrates while increasing both protein and fat content in my diet. by the end of the first day i was already amazed at how good i felt and i had an overwhelming feeling of being extremely mellow and energised. i was worried that my performance would suffer while in my last month of training for the marathon and it did. well it did until i started adding in some carbohydrates during exercise and in the post-exercise window to replace my lost glycogen. it worked great and i was able to get through the rest of my training. my run volume suffered a little but i could still achieve the intensity so i focused on that. i still managed a couple of really great long runs on nothing but a few dates, a couple of bananas and some sports drink.

the end result for me was a total weight loss of eight pounds (starting weight of 172 and end weight of 164). I achieved a lowest weight of 162 pounds right before i carb loaded for the marathon in which my weight finished up around 165 pounds on race day. my waist decrease from 33 inches down to 31 within the first three weeks. i also achieved my goal of running a sub 3 hour marathon.

time to chase the 2:4x marathon train!

thanks for reading and i will continue to keep you posted.

day 29:

i'm sore!

well as expected the day after the running of a marathon soreness is to be expected. this time around is no exception. my calves are tight but worse is my left foot. it feels like a bone on the outside is a little bruised. i'm hoping recovery is swift and i can get back into it quickly as i have a 90km run in less than two weeks. while it's not a goal race i still want to be able to complete the run to my expectations.

personal stats:
weight: 164lb (-8)
feeling: on a high
sleep: 6-7hrs (broken)
legs: sore, sore, sore....

today's exercise:
cross-training: 25min eliptical + 5min treadmill

today's diet:
breakfast: ham steaks (2), scrambled eggs (3), sauteed mushrooms + black coffee
snack: apple, almonds
lunch: bananas (4), almonds
snack: sardines
dinner: butter chicken w/ steamed veggies
snack: walnuts, rainsins

weighing myself this morning for the first time in a few days i found that i am two pounds heavier than i was prior to adding the carbs three days out from the marathon yesterday. after eating quite a bit and making sure that i hydrated well i am thinking that i got it about right.

day 28: marathon day

race day! day started at 3am (t-3.5 hours from race start).

personal stats:
weight: not recorded
feeling: good/tired
sleep: <3>
legs: loose

today's exercise:
run: marathon race - 2:57 (26.2 miles)

today's diet:
t-3 hours: 1.5 cups oatmeal, 1 cup apple juice, 1 banana + black coffee
t-2 hours: 1 gatorade (600ml), 2 s-caps
t-10 mins: gu + water
during race: 4 gus (2 x standard, 2 x double caffeine shots), gatorade and water from aid stations
post-race: 2 hard-boiled eggs, 2 bananas, 1/2 orange, slice watermelon, gatorade (600ml), 1 cup raisins + large mocha
post-race+2hrs: 1 cup oatmeal w/ berries + black coffee
lunch: scambled bacon, mushroom and eggs
snack: walnuts, raisins
dinner: bolognaise (ground beef) w/ steamed veggies

day 27:

after a short run with a few strides at faster than race pace i got home and started out with the plan to consume about 8-10g per kilogram of bodyweight of carbohydrates throughout the day. my main source of carbohydrates came from fruit and veggies but i also added in some oatmeal and sweet potato to reach my target.

personal stats:
weight: 164lb (guess as not recorded)
feeling: good
sleep: 6hr
legs: rested

today's exercise:
run: 15-20min easy w/ 3-4 x fast strides @ quicker than race pace

today's diet:
pre-run: black coffee
breakfast: 1.5 cups oatmeal (cooked) w/ dates, blueberries, strawberries, honey + banana
snack: banana, orange, apple juice
lunch: sweet potato, tuna mixed w/ greek yoghurt and avocado
snack: banana, apple juice
dinner: sweet potato, scambled eggs w/ steamed veggies
snack: banana, apple juice

might have eaten more but i have forgotten. might have been some more fruit consumed.

race day tomorrow!

day 26:

only two days out from the marathon and i wasn't really thinking about things too much! i starting adding in some carbs yesterday on what was going to be a three day carbo load but after a day of adding carbs i couldn't really face it today so i went back to what i have been eating over the previous weeks. as today was a planned day of rest i only ate some extra fruit (a little apple juice) and veggies to get in some carbs to continue to load my glycogen stores.

the plan is for a 24 hour carbo load following a short intense running session in the morning based on research i had read about.

personal stats:
weight: didn't bother as i expected with the loading and reduce exercise to add a little
feeling: tired and lethargic
sleep: not enough
legs: heavy (typical taper feeling)

today's exercise:
run: day off

today's diet:
breakfast: fried eggs, bacon, mushrooms
snack: almonds, fruit
lunch: salad w/ tuna, avocado + apple juice
snack: almonds, fruit
dinner: chilli con carne (ground beef) w/ steamed veggies
snack: fruit (?)

day 25:

to help loosen up the legs, back and hips before the marathon this weekend i decided to head to yoga with my wife this morning. it has been a while but it felt great to activate some of the muscles that i have neglected while being in heavy marathon training. i will definitely be trying to add more yoga to my weekly exercise program. it not only helps the body but frees the mind but removing some of the stress that is built up within.

i left my run till early evening so that i could take advantage of having some carbs in my body. i noticed an immediate difference in pace related to heart rate and i found it a struggle to bring up my heart rate to what i am planning on racing at over the marathon on the weekend. at about 10 beats below my marathon heart rate effort i was needing to run quicker than 6 minute mile pace to sustain that level of intensity. it felt good but i think i will be racing significantly slower than that on sunday.

personal stats:
weight: 162lb (-10)
feeling: tired
sleep: poor
legs: loose but lethargic

today's exercise:
yoga (am): 60 minutes
run: 32 minutes - 4.5 miles w/ 2 miles @ mp (6:00-6:20 pace) + 2 x 30-40" @ 5:00 mpm

today's diet:
breakfast: oatmeal w/ dates, banana + black coffee
snack: raisins
lunch: chicken mediterranean salad, apple juice + coffee
snack: bananas (2) + dried fruit + black coffee
dinner: pork vegetable stirfry
snack: raisins, cantaloupe

day 24:

starting to get a little impatient now. this is pretty typical in the last stages of the marathon taper. as an endurance athlete who enjoys long training sessions often on my own on the trails not far from home all this short easy stuff is killing me mentally.

i struggled waking up to the alarm this morning after a very sleepless night with my 18 month old son who had a high fever and a vomiting session from our bed halfway through the night. when i finally got out of bed i felt dizzy and was a little disoriented. seems after two days of eliminating nearly all carbs including fruit and most of my veggies i am seriously depleted. well that was the plan all the time and from the onset of my morning struggle to get ready for work i was not too concerned. after a coffee and what is slowly becoming my usual breakfast i was feeling ok but very tired on the drive in.

during today's run at lunch i was considering going to town on the carbs and fuel up ready for my last run tomorrow morning after the run but i compromised and ate only a banana and a small apple juice before my main lunch meal ... pork ribs with small salad.

personal stats:
weight: 162lb (-10)
feeling: impatient, dizzy, depleted
sleep: less than 4hr (broken)
legs: great - loose but lethargic

today's exercise:
run - 30' easy - 15' easy, 10' marathon effort (~6:30 pace), 5' easy

today's diet:
breakfast: ham steaks (2), eggs (2) w/ sauteed spinach and mushrooms + black coffee
snack: apple, almonds
post-run: apple juice + banana
lunch: pork ribs w/ small salad
snack: almonds + black coffee
dinner:

after today i am looking forward to slowly adding some carbs back into my diet tomorrow and will only carbo load for one day prior to the race rather than my usual two to three days as recommended by the normal crowd. not entirely sure how i am going to carbo load and try and keep as close to my primal nutrition plan as possible. if anyone is reading this and has any thoughts please add them to the comments.

day 23:

personal stats:
weight: 163lb (-9)
feeling: good
sleep: 6hr
legs: good (some niggles but ok)

today's exercise:
run: 47' - 6.2 miles 10' warmup + 4x30" fast strides, 4x1200m (4:30, 4:23, 4:14, 4:13) w/ 2-3' easy + 5' cooldown

today's diet:
breakfast: ham steaks (2), eggs (2), avocado (1/2), olive oil (1tbs) (47g protein (29%), 45g fat (63%), 18g carb (8%)) + black coffee (2)
snack: blue cheese, walnuts
lunch: green salad w/ chicken breast, olives and blue cheese
snack: walnuts, avocado (1/2)
dinner: salmon steak w/ roasted veggies

last run workout has been completed. it went well and now all that's left is to take the next few days to rest up, let the legs heal and freshen up and get ready to run the race of my life. i'm hoping that i can find the zone and embrace the pain in the later stages to keep pushing through to the end.

day 22:

taper thoughts:

going into the final days before the marathon thoughts of what to do are flooding my mind. do i lower the volume, increase the intensity, rest, take it easy, sharpen up with short fast runs or run marathon paced sessions, carb deplete, carb load...etc, etc. in the past when preparing for an event i usually keep the volume up until the last week before the event and then give myself a short 5 day of reduced volume and the usual rest day two days out. i generally only carb load 1-2 days before the event because i think this can be over-emphasised by many runners.

coming into the marathon my training has been very different this time around. instead of the usual high volume with a twice weekly track session plan i have been tailoring my workouts towards more marathon specific preparatory sessions hoping that i can become more comfortable running marathon pace while increasing my functional threshold. over the last 2-3 months i have also only completed 1-2 longer runs (20+ miles) which is typical in most runners build-ups.... but i've completed some great sessions running between 14-16 miles of volume at marathon pace and faster.

i have also completed three weeks (21 days) of following an un-typical low carbohydrate, high protein-high fat based nutrition plan. over the next few days i am going to be even stricter with the diet and eliminate the excess fruit and hidden carb sources that i have included in the primal challenge to continue to deplete my muscles of their glycogen stores before short 2 day carb replacement/load. the plan is to start eating carbs while reducing the protein and fat content slowly into the diet on day -2 and then on the day before i will try and continue to increase my carbs being careful not to take in too many.

still a little undecided on what i will eat on the morning of the race but i have a few days left to think about that. in the past the good old english muffin with honey or PB&J has served me well but i am still planning on staying away from the grains. i had some success with eating bananas and dates before a long run a few weeks back so i might go with some of the same. taper nerves are starting!

personal stats:
weight: 163lb (-9)
feeling: good
sleep: 6hr (interrupted, tired)
legs: good

today's exercise:
run: 33' - 5 miles w/ 4 miles mp (hr effort) - averaged 6:25 pace

today's diet:
breakfast: fried bacons, eggs, mushrooms, salmon + black coffee
snack: walnuts, carrot
pre-run: black coffee
lunch: tuna, egg, avocado, tomato, carrot + apple
snack: egg + black coffee
dinner: kangaroo steak (300g) on a bed of spinach and mushrooms + green salad w/ balsamic vinegar
snack: blue cheese, black olives

day 21:

i was planning on getting out of bed and running my last long run prior to next weeks marathon but i slept in. sleep was what was needed and i appreciated the extra time i got to spend with my wife. as i was only planning to go out for 90 minutes i thought i would be able to squeeze my run in some time during the day. time flew and before i knew it my window of opportunity got smaller and i was only able to get out for 70 minutes before cooking dinner.

with that 70 minutes i tried to push the pace and run around marathon effort trying to get my mind and body used to it before next sunday. but i was fully energy depleted. while i could pick it up and run as fast as usual i struggled to maintain a hard effort for anything longer than a few minutes before the monkey would jump on my back to slow me down. when this happened i backed off and allowed myself to recover as i didn't want to push myself into a whole only a week out from my goal race.

my wife was also a little concerned about my weight loss so i made sure that i ate a little more today to keep my bodyweight up rather than lose any more. i plan on dropping a little during the next few days prior to a short carb load starting two days out from race day.

personal stats:
weight: 163lb (-9)
sleep: 8hrs (good)
feeling: good
legs: a little tight

today's exercise:
run: 70' easy w/ surges - 9 miles

today's diet:
breakfast: fried bacon, mushrooms, pepper, tomato, GF sausage w/ eggs + orange
snack: almonds, cheese
lunch: spicy sausage, olives w/ cheese on a bed of fried spinach and mushrooms + "winter warmer" (chili soy chocolate drink)
snack: almond, raisins, cheese
dinner: red thai curry chicken w/ veggies (carrot, sweet potato, broccoli, cauliflower, eggplant)

day 20:

although it was only two days ago I have forgotten most of the details....

personal stats:
weight: 163lb (-9)
sleep: ?
feeling: good
legs: good (lacking energy but springy)

today's exercise:
run: 53' moderate - 8 miles w/ 7 miles @ marathon pace effort

today's diet:
breakfast: eggs, bacon + banana + black coffee
snack: apple, almonds
lunch: large salad, cold meat and salmon w/ balsamic vinegar
snack: almonds, cheese
post-run: juice (apple and vegetable) + banana
dinner: grilled chicken, gluten-free sausage, roast veggies (egg plant, red onion, pepper, tomato)

day 19:

personal stats:
weight: 162lb (-10)
feeling: good
sleep: 5hr (good)
legs: good

today's exercise:
run: 40' easy - 5.5 miles

today's diet:
pre-run: black coffee
breakfast: scrambled eggs w/ bacon, mushrooms, tomato
snack: almonds
lunch: large green salad w/ chicken breast and avocado
snack: apple, almonds
dinner: ground beef w/ veggies

day 18:

today i woke to the alarm and discovered i am feeling quite refreshed. allowing myself a little extra sleep by skipping my usual morning run session in favour of a lunch session did the trick. unfortunately getting out of bed this morning i made the discovery that my legs are feeling a little beat up. not to worry yet still 10 days out but hopefully after an easy run today (instead of the planned workout) they should feel better.

it is amazing how quickly weight drops off when i take in no carbohydrates and exercise. i ate what i thought was quite a lot of food and i hydrated throughout the day but when i stepped on the scales i found that i am the lightest i have been for years. dropped two pounds in a single day - yes i know glycogen depletion is responsible for this. after my run at lunch i might need to add a few carbs just to restore some lost glycogen to my muscles.

personal stats:
weight: 163lb (-9)
feeling: good
sleep: 6hr (good/refreshed)
legs: average

today's exercise:
run: 60' - (8 mile total) workout: 1.5mile LT, 1mile LT, 2x3/4mile @ 10k, 1x1/4mile hard, 1x 3/4mile @ mp (2-3' jog/walk).

today's diet:
breakfast: fried bacon (diced), eggplant, chilli beef, turmeric, carrot
snack: almonds
pre-run (10' before): banana + sports drink (also during)
lunch: salad (lettuce, tomatoes, avocado) w/ sardines + apple and orange + black coffee
snack: carrots, almonds
dinner:

today's summary:
i had a good run session considering how depleted i was feeling earlier in the day. my legs were a little sore but i decided to give the session a go and use the next two days to get in the recover that i need to run a reduced long run of 13-15 miles on sunday morning. as i wanted to have a good session i took in some pre-run carbs 10 minutes prior and finished off a sports drink throughout the session. the session went well and i managed to push myself out of my comfort zone with some longer intervals. i pushed the pace progressively faster from threshold to 10k and faster before settling down for a cool down which also include 4 minutes at marathon pace.

My pace for the session averaged out to around LT pace ~6:00 per mile, 10k ~5:55, MP ~6:30-40 with some faster running (30 second striders) at closer to 4:40 per mile pace. they felt good and helped get the legs turning over. i love the feeling i get in my legs after a hard interval session. all i need now is to focus on recovery with the last longer workout completed successfully.

day 17:

personal stats:
weight: 165 (-7)
feeling: good
sleep: 6hr
legs: good (recovered)

today's exercise:
run: 50' - 7.5 miles w/ 4.5 miles @ marathon heart rate effort
second run: 12pm) 48' - 6.5 miles easy (legs felt great)

today's diet:
pre-run: black coffee
breakfast: kangaroo steak, carrots, blue cheese + banana + black coffee
snack: almonds
lunch: kangaroo steak, carrot, cucumber, 1/2 avocado + apple
snack: carrot, almonds
dinner: scrambled eggs w/ diced bacon, eggplant, broccoli

snack: almonds

day 16:

personal stats:
weight: 164lb (-8)
feeling: good
sleep: 5hr (dead tired)
legs: tired


today's exercise:
run: 50' - 7 miles w/ 3.5 miles @ faster than marathon race pace


today's diet:
pre-run: black coffee
breakfast: poached eggs, bacon, spinach
snack: apple
lunch: smoked salmon salad
snack: almonds, apple
dinner: kangaroo steak + steamed veggies
snack: cheeses, cold meats, apple

day 15:

the taper continues....day 2

personal stats:
weight: 164lb (-8) - well hydrated
feeling: still on a high
sleep: 6hr (tired)
legs: good (achilles & calves a little tight)

today's exercise:
run: 40' easy (5.5 miles)

today's diet:
breakfast: 3 eggs, spinach, prosciutto + black coffee
snack: carrot, almonds
per-run: handful sultanas + black coffee
lunch (post-run): chicken breast w/ mediterranean style roast veg
snack: almonds, apple
dinner: chilli con carne w/ steamed veggies

week 2 results

Starting weight: 172 pounds. Count down to marathon: 2 weeks (from end of week)

Nutrition:
After suffering through a few workouts last week as my glycogen levels in my muscles quickly depleted I decided I needed to add in some additional carbohydrates to fuel my workouts. With exercise a high priority for me this week (3 weeks out from goal marathon race) the post on primal athlete compromises for athletes came none too soon. To handle the increase in volume and intensity this week I increased the amount of fruits (raw and dried) and also added a cup of oatmeal to some of my post-recovery meals. Allowing myself to consume carbohydrates during exercise and in the hour immediately after only allowed me to be able to back up for the next day's run workouts.

My typical week while training for the marathon includes many sessions which are either intensive and/or long (up to 2.5 hours) which requires the increase of carbohydrate intake during the period of exercise and in the critical period for glycogen refuelling (first hour).

Doing a quick search on the internet and calculating my energy expenditure I settled on a post-run carbohydrate intake strategy of around 0.8-1g C per pound of bodyweight (about 130-165g). Also during my longer, more intensive sessions (e.g. 2.5 hour long run with the last 50 minutes at marathon pace) I consumed sports drink at 15-30 minute intervals for the duration of the run.

After my long Sunday effort (which went phenomonly well and helped redefine my marathon goal race pace) I ate a variety of fruits only (dried and fresh) and felt fantastic all day. The high lasted all the way into bed that night.

Exercise:
Total 78 miles

Monday: 10 miles w/ 3-4 miles @ marathon pace (mp)
Tuesday: 25 miles (3:05)
Wednesday: rest
Thursday: 6 miles w/ 3x3min hard + 6x20 sec sprints
Friday: 8 miles w/ 4 miles @ mp // 3.1 miles hard
Saturday: 6 miles easy
Sunday: 21 miles w/ 7 miles @ mp (marathon pace test run)

Results:
Before sunday's long run I had a lowest weight of 163 pounds but after the long run and post-run food and drink consumption my weight climbed back up to 164 pounds (2 pounds down from last week/8 pounds lighter than starting weight).

Diet and energy wise I feel like I have hit the right pattern at the moment with my endurance and activity requirements. After my marathon race in two weeks I am really looking forward to seeing how I can improve my diet in this area to only take in what I need. I have some epic long mountain runs (40-60 miles) coming up and I am going to experiment with taking in higher quantities of protein and fat and only rely on carbohydrates from natural sources like friut.

day 14:

last long run today....

personal stats:
weight: ?
feeling: great
sleep: 4hr (poor)
legs: great

today's exercise:
run: 2h30' long (21 miles w/ last 7.5 miles at marathon pace ~6:30mpm) - awesome run!

today's diet:
pre-run: banana, dates, sports drink + black coffee
during run: 800ml sports drink
post-run: 2 bananas, apple, orange, sultanas
breakfast: eggs, bacon, blue cheese + berries + black coffee
lunch: roast pork w/ salad and blue cheese
snack: walnuts, raisins
dinner: chicken vindaloo w/ veggies
snack: apple

today's summary:
one of the best runs i have ever head! just a banana, a couple of dates and a black coffee 90 minutes before starting and i was ready to go. i planned on running with a friend through the first 14 miles and then try and pick it up to marathon pace over the final 7+ miles. starting the run i immediately felt good. the legs felt loose and the effort felt easy. i only carried 800ml of sports drink in my fuel belt so i was expecting some trouble later in the run (but it never came).

after running an easy 14 miles in about 1:40 i could feel myself chomping at the bit to put the hammer down and when we finally hit a flat stretch i told my mate i would meet him back at the car and took off. i ran well over the final 7.5 miles (sub 50min) averaging a pace slightly quicker than goal race pace which really built up the confidence. think i will need to re-evaluate my goals in line with today's outcome.

the last long run is safely in the bank and with only two weeks left to taper i'm feeling ready to go.

over the next two weeks i plan on following the primal diet as closely as possible eliminating all excess carbohydrates until the final day or two when i will try and increase my carb intake with additional fruits and veggies. i've never followed a tradional depletion/carb reload phase popular amongst marathon runners in the past so i will be interested to see how it goes come race day. basically this means that i won't be worried about focusing on post-run nutrition and glycogen replacement but will instead allow my muscles to deplete their glycogen reserves over the next 10-12 days before refuleing them prior to the race. trying to maintain the intensity will prove more difficult as the week progresses.

yesterday was a real eye opener for me and it made me realise how little emphasis i need to place on carbohydrates to provide the energy i need to be able to train hard and maintain the volume that i would like to be able to put in when training for ultra endurance. after this 30 day challenge i plan on taking it even further and see what i can achieve at the longer distances (40-100+ miles).

day 13:

personal stats:
weight: 163lb (-9)
feeling: good
sleep: 5hrs (good)
legs: tired

today's exercise:
run: 45' easy (6 miles)

today's diet:
pre-run: black coffee
breakfast: oats w/ honey, dates, nuts, cinnamon
snack: walnuts, apple
lunch: scrambled eggs w/ spinach, mushrooms, tomato, smoked salmon + berries
snack: walnuts, raisins
dinner: salmon, avocado, chilli + green salad

day 12:

a very sleepless night has left me feeling extremely tired this morning. my intentions of getting up early for an easy run were put to rest when the two young boys were up and down. the final time i had to get up to them was 30 minutes before the alarm was scheduled to go off and i'd had enough. reset it to get some extra rest before getting up for work.

no stiffness or soreness from yesterday's run is providing me with the confidence that my change in nutrition is directly behind it. i'll be interested to see how my run goes at lunch - hoping for an hour at marathon pace effort.

personal stats:
weight: 164lb (-8)
feeling: great
sleep: 4-5h (poor)
legs: great (buzzing of energy)
resting heart rate: 37bpm

today's exercise:
run: 56' - 8 miles w/ 4 miles @ marathon effort progression (6:30-6:00/mile), 1087cal, 161HR
second run (with dog): 21' - 3.1 miles

today's diet:
breakfast: sauteed spinach, mushrooms, tomato w/ turmeric + hard-boiled eggs + black coffee
snack: carrot, 4 dates, almonds, apple
pre-run: black coffee
during run: sports drink 600mL
post-run: fruit - orange, 1/2 cantaloupe, apple
lunch: pink salmon 200g, avacado, carrots, tomato
snack: almonds
dinner:

today's summary:
today's run went quite well. legs felt really good and i was feeling quite comfortable at marathon pace until i got a little distracted and upped the pace to around 6min/mile pace. the heart rate quickly jumped up and i backed off but i had already burnt myself. had a second run later that night with the dog. he needed some exercise and was excited to get out.

so far today the diet has been good. i was planning on having some carbs after the run but decided to just eat some fruit to top up the glycogen stores. i may pay for it later but i just didn't feel like eating all that much.