For reference, here’s last week’s data. Curious what this post is about? Click here

Summary

This was my first week of running since the injury, and it went well. I only did 10 miles instead of 17 because, well, read the assessment for why. My eating wasn’t good (despite best intentions) and so weight and body fat stayed constant. I still think I have a shot at the Sep 7-9 200 mile bike ride, and at the November 5^th marathon.

Subjective Data

1. This was a “rest week” and I did a good job on that. No lifting. And minimal swimming. On the swimming front, my balance continues to improve a lot with kicking.
2. Did my first run since my injury. I didn’t do the 17 miles I’d planned; I did 10 miles (see the Assessment for why), and stopped then even though I felt fine. The good news is I was walking the next day, but it definitely caused my tendonitis to flare up a little (not much), so it’s still touch and go for November.
3. My eating was not good this week (despite my plans). And I’m traveling on business this week, so it’ll be hard to stay on track. That said, I didn’t pig out during the week.

Objective Data

Click here for a PDF version of my dashboard.

Assessment

According to plan, this was a rest week with no lifting and minimal cardio. I stuck to that plan with a light swim on Tuesday and Thursday. The big event was a return to running.

My original plan had been do go from no running for 6 weeks to a 17-mile bruiser. I got lots of feedback from the Tubes that this was a, how to put it, spectacularly stupid idea™.

Wow.

I started publishing my progress to keep me motivated to work harder, but I wasn’t expecting to get the benefit of people letting me know when I was an idiot. And I’ll admit now it was a stupid idea. I discussed it with my trainers, and we’ve agreed to ramp me on a different plan with a more gradual ramp back, that hopefully still gets me to the marathon. Thank you to everyone!

So instead, I decided to try one 5.2 mile loop, and then only if I felt fine, potentially do a second. I ended up doing 10.4 miles at a 9.5 minute mile pace on Saturday. I had no pain in my leg, but I know with this injury the pain shows up the next day. The good news is by Sunday my leg felt a little sore, but not bad. I feel I might still have a shot at this.

I didn’t do well on the eating plan this week. I didn’t really pig out any day, but I was consistently 500 calories above target every day (except Saturday where I was spot on). This should lead to maintaining body fat, but not cutting. I’m not really going to be able to adjust much this week as I’m traveling on business most of the week. I’d love folk’s thoughts on what’s the best way to stay active while traveling (an increase in traveling was one of the reasons I let myself get out of shape originally).

For anyone who’s following, I’m also trying to compete in The Six Pack Charity Challenge to raise more money for charity. If you’re interested, go checkout that Facebook group.

As usual, if you have suggestions, leave a comment, or reach me at “art (at) abclarke.com”.

Plan

I’m making big changes in my plan this week.

1. I’m traveling this week, so it’s going to be hard to keep to my schedule. Still, I plan to lift at least 3 times this week, do 2-3 swims, 1-2 bike rides, and a long run on Saturday.
2. Keep 2,000-2,250 calories-per-day target to keep weight under control, especially next weekend. I’m going to shoot for staying within target all days except Saturday, but to be only off by 1,000-1,500 calories on Saturday assuming I get the 17 mile run in.
3. Keep smiling.

Presentation Notes

No changes to data presentation this week. As with last week, data is presented in SOAP Note format.

– Art

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