Running Week Four (RW4) and Personal 50K

After one month of running, and improving my diet I am feeling a lot better than the previous month.  To be honest, I am feeling a lot better today than the past several months.  In one month, I lost 4.9 kg (10.8 lbs) and reduced my body fat percentage by four points.  Since my runs were on multiple courses, terrains and a mix of street and trails, it’s impossible to know how my pace has changed.  If I look at the 4-week chart in dailymile, it appears that pace is trending in the right direction though 🙂

In one month, I lost 4.9 kg (10.8 lbs) and reduced my body fat percentage by four points.

Diet and Exercise

I didn’t follow a training schedule or plan, rather I just went outside and ran and made sure to record the details using the Nike+ Run Club app.  At first, they were short runs (1-3 miles), and as my body got healthier/stronger, they became longer runs (5-8 miles).  For me, running in the morning after a shot of espresso and doing some reading tends to be my pattern. However, I did a handful of evening runs too.  Variety is important, and sometimes life happens, and you react accordingly.

I took a similar approach to my diet (no plan), however, I was very diligent in counting calories using the Lose It! app.  Beyond one significant change, I didn’t care what I ate or drank.  Since August 1st, except for two mouthfuls, I have eliminated pop from my diet.  There were a couple of times, when the weather was brutally hot that I thought about having a nice cold bottle of cola, instead, I simply had ice water and moved on with life.  After a few minutes, the desire went away.

Personal 50K

The first-month goal was simply to “get back” to running and consume a proper amount of calories a daily basis. I could repeat the goal in September and continue to work on changing habits, but, I’m thinking bigger and slightly longer term for the next goal, hence this blog post title.  I checked the ultrarunning sites looking for a 50K or 50 miler.  Most of the events have already taken place this year or are about to be held in the next few weeks.  I need to keep moving forward, but, planning six, eight or twelve months out is too far in the future.  I settled on selecting a date three months away and running a Personal 50K on a marked trail.  It will be challenging, the date I picked is December 1st, and the trail has 7,200′ of elevation gain.  Based on a training plan that I used several years ago, I came up with a plan to reach my goal.  I modified it so that my long runs will be on Friday’s so I can spend more time with my family on the weekends.

50K Training Plan (distances in miles)
The Trail Ahead
Technology
References