James McQuarrie

A collection of random links and thoughts curated by James McQuarrie

2013 Fitness plan: Day 5 Week 3

Today started badly; I woke up still feeling tired. Really didn’t fancy getting ready and going out for a run. But I dragged myself up and got breakfast in me and that perked me up. I made it out for my run. It was freezing this morning, the wind was up a bit compared with the past few days and the ground was still very icy in places around the park, but despite all of that I managed my fastest run of the year; 28 minutes 14 seconds for the full 5km. That’s over 4 minutes faster than my first run three weeks ago.

That set me up for the day. When I came to my evening weights session I was still feeling a bit tired, but on the strength of this morning’s run I thought I’d push through and finish the week on a high. Instead, I pushed through, got onto my second set of kettle bell clean and presses and managed to pull a muscle in my neck.

I’ve spent the whole evening with a very stiff neck and an ice pack on it trying to minimise the damage. Thankfully it’s the weekend now which means I have two rest days in a row ahead of me. I hope that will be long enough for the stiffness and aching to go so it doesn’t affect next week’s running or workouts. Right now I have limited movement when turning my head left or right, which would make running, swinging kettle bells or doing press ups rather hard.

Fingers crossed for a quick recovery!

Today’s food and drink was to plan again;

  • 3 eggs, spinach, salsa, 1 avocado and a mug of green tea for breakfast
  • 1 protein shake post run
  • 1 bowl of turkey and veg curry for lunch
  • 1 bowl of quorn and veg stir fry for dinner
  • 2 cups of coffee through the day
  • 2 pints of water through the day
  • 1 glass of red wine this evening.

Only the one protein shake today as I didn’t complete my evening workout. I did manage one set of 10 reps of clean and presses with my 20kg bell and one set of 10 reps with the 28kg bell. But it was that second set that broke me, so I stopped rather than trying a third set and making things worse.

Morning Measurements

Weight: 98.9kg up 0.2kg since yesterday
Body Fat percentage: 17.7% up 0.1% since yesterday
BMI: 25.2 no change since yesterday