Has it really been TEN WEEKS since I last updated this? I blame Fairport's Cropredy Convention.
After week 19:
-5.8% body fat
-11% body weight
Starting: 15st 0.8 lbs (210.8 lbs) / 25.1%
Currently: 13st 5.6 lbs (187.6 lbs) / 19.3%
Well the rest of the summer has been and gone, and the fast early losses have plateaued out. That's to be expected, especially given the calorie holidays I've taken during this period!
Average weight loss rate has reduced to under 1¼lb per week. Since I'm now well within "healthy", I've reduced my rate of loss to 1lb per week. This means I can eat well every day, whether I run or not, and not get light-headed and exhausted. I'm going to increase my protein intake, to help recovery between sessions.
The running is going ok, although I think the intervals and faster stuff has been taking its toll. I've changed plan from the Hal Higdon Intermediate Half Marathon plan ahead of Barns Green, to something a little closer to his beginners' plan. The idea is to keep running at low intensity, with only "race pace" runs to be harder work.
Managed to do my first race for about a year on Saturday, and few seconds faster than last year! Knee was agony for rest of the weekend, and I couldn't run until today. This is the reason for cutting back the training a little.
No weights for a few weeks: I need to get this back into the routine. The problem remains when to fit it in. Mornings are hopeless for weights, and evenings are becoming busier.
Goals for this week:
1. Stay within WLR Calories.
2. Race Pace run at 7m25s pace or faster.
3. All steady-state runs at >90 rpm average. [Failed this today, sadly]