January was a very consistent month for me. I ran every Tuesday, Wednesday, Thursday, and Saturday with the exception of New Year's Day. I did not run a single Sunday, Monday, or Friday. The graph below shows my very slow weekly mileage build-up ever since I returned from my post-ironman running hiatus.
I ran a total of 167.95 miles in 21 hours, 30 minutes, and 10 seconds during January (7:30 pace). My long runs of the month were 15, 17, 20, and 21 miles. My pace on the long runs has been sub 8:00. Once I am able to train on the trails my pace will slow down to where it is supposed to be. Weekday runs were between 5 and 8.5 miles long.
We finally had a week of really cold weather with negative temperatures. I had one of those runs where I can fill half of the laundry machine with the clothes I wore. My water bottles also do not handle the weather very well. A Gatorade slushy is just not all that great when temps are below 10 degrees.
I also found my favorite shoe, the Saucony Mirage 2, on clearance so I bought six pairs. I may have enough for the year, but I would not be surprised if I still have to buy one more pair.
Fish Oil: 35 cal, 1 g carbs, .5 g protein, 3 g fat
Morning 6:15 - Post workout smoothie
8 oz apple juice 110 cal, 28 g carbs
1 scoop protein powder 150 cal, 8 g carbs, 25 g protein, 2.5 g fat
2 cups frozen strawberries 80 cal, 22 g carbs, .2 g protein
1 banana 105 cal, 27 g carb, 1.3 g protein, .4 g fat
Total: 445 cal 85 g carbs, 26.5 g protein, 2.9 g fat
Morning snack 8:00 - Energy trail mix
Dried cranberries, almonds, cashews: 525 cal 49 g carbs, 14 g protein, 35 g fat
First and Second Lunch 10:30,1:30 - Salad
1/2 cup spinach 12 cal, 2 g carbs, 3 g protein
2 hard boiled egg whites 34 cal, .4 g carb, 7.2 g protein, .2 g fat
1 cup cauliflower 25 cal, 5.3 g carb, 2 g protein, .1 g fat
1 cup broccoli 31 cal, 6 g carbs, 2.6 g protein, .3 g fat
1/2 cup carrots 40 cal, 9.6 g carbs, .8 g protein
1/2 cup celery 8 cal, 1.8 g carbs, .4 g protein, .1 g fat
1 cup turkey 120 cal, 26.4 g protein, 1.2 g fat
1/2 cup raisins 260 cal, 62 g carbs, 2 g protein
1 roma tomato 11 cal, 2.4 g carbs, .5 g protein, .1 g fat
Total: 541 cal 89.5 g carbs, 44.9 g protein, 2 g fat
Dinner 5:30 - Asparagus and mushrooms wrapped in chicken
1 chicken breast 220 cal, 48 g protein, 3 g fat
1/2 can mushrooms 18 cal, 6.7 g carbs, 1.3 g protein, .2 g fat
asparagus 30 cal, 6 g carbs, 3.3 g protein, .1 g fat
Total: 268 cal 12.7 g carbs, 52.6 g protein, 3.3 g fat
Night snacks
4 oz apple juice 55 cal 14 g carbs
1 golden delicious apple 82 cal 22.4 carbs
1 banana 105 cal, 27 g carb, 1.3 g protein, .4 g fat
Total: 242 cal 63.4 g carbs, 1.3 g protein, .4 g fat
Grand Total: 2056 cal 300.6 g carbs, 139.8 g protein, 46.6 g fat
Percentage breakdown by calories: 55% Carbs, 26% Protein, 19% Fat
Just to be clear, I do eat whatever I feel like a couple meals per week. I am not trying to do any strict diet here. I consumed a Big Mac in the month of January. My weight has been steady through this process just a few pounds above my ideal racing weight.
Over the last days of the month I experimented with making my own salad dressing. It is a way to add some "healthy fat" to my diet and it is delicious.
- 3 parts extra virgin olive oil
- 2 parts lemon juice
- healthy amount of cayenne pepper
- garlic powder
Race countdown:
7 weeks until Clinton Lake 30 Mile Trail Run
14 weeks until Ice Age Trail 50 Mile Trail Run
28 weeks until Leadville 100 Mile Trail Run
