Monday, Dec 10, 2012

Daily workout - easy 5K run

I got up around 5:45am and hit the road by 5:50am (time to quietly change so I didn't wake anyone up).  The temperature was 54 (F), so I ran in shorts and a t-shirt.  While I'm training in the winter, my goal for each run is to just maintain my short base.  This means, I just casually run, keeping my heart rate from going anaerobic.  I won't start to ramp up until January or so, for my planned March 2013 Mini Heart Half Marathon - which is prep for the Ohio Tough Mudder race in April 2013.  Both should be fun, but I'll want to PR (set new personal record time) at the Mini so I'm sure I'll get pretty crazy. 

My 5K route is: down Cooper Road, past the junior high to Swaim Park and back.  The distance is 3.17 miles, and today's time was 31:25 with an overall pace of 9:56 minutes per mile (mm or m/m).  It's an easy run I've done 100 times or more.  My PR for the route is 27:something, which is still pretty show.  I'm more of a slow runner, who just casually strolls along enjoying it versus killing myself to go as fast as possible.  Though I plan to start "killing" myself in January..  My Garmin estimates I burned 402 calories, though without the HR monitor it's just guessing.

My diet for the day was pretty typical, my goal is to have a caloric deficit each day.
 
Breakfast
Oatmeal - 320 calories (2 pouches of organic maple sugar)
Gatorade G2 - 45 calories (right after run)
Lunch
Subway 12" Sweet Onion Chicken Teriyaki w/o cheese, let/tom/pick/bp - 730 calories
Baked BBQ chips - 140 calories
Dinner
5 Hard Tacos (stand n stuff, forget brand, this is my favorite meal at home) - 936 calories
Skim milk 16oz - 160 calories
Water
Water flavoring throughout day at work - 15 calories
Water throughout day - nine 16.9 oz bottles
Total calories 2,346

I track this with MyFitnessPal.com (PC and iPhone app), and I'm given 2100 calories per day to eat to lose 1 pound per week.  With the 402 calories for running, my daily goal is 2502, giving me a caloric deficit of 156 for the day.  I used to drink 8-10 diet Pepsi or Pepsi Max or Diet Mt. Dews throughout the day, and I recently started trying to kick that habit by only having it on the weekends.  I have one cup of black coffee in the morning and one in the afternoon at work for my caffeine.  I was up reading Scott Jurek's "Eat & Run" until around 10pm (another goal is to get plenty of sleep). 

End of the day.  Pretty easy day.