I'd have to class yesterday as a successful day in terms of getting back into the groove.
I went for a couple of 15 minute walks during the day and didn't feel weak or wobbly (though still getting the odd gripe pain) and that confirmed that I should go for the planned 9 mile run.
My only objective for that was to complete it. No concern for time and no expectancies of how it should feel. In the end it felt fairly good - considering I hadn't had a run for 8 days and had been ill. OK, from 5 miles it felt harder than normal and by the end my legs felt tired and a bit achey - more like a 15 mile run than a 9 mile one - and they felt stiff and sore afterwards (which was a surprise) but it was fairly hilly, had a couple of muddy patches where I had to run on well worn grass verges by the road, fairly windy and I've been ill. All in all an average of 8.22 a mile was perfectly acceptable:
Not difficult to see where the hilly miles were.
In terms of diet I'll call yesterday a qualified success.
I'd planned to calorie count very carefully and started the day in that manner but post run I felt that a) I had lots of calories to play with and b) was eating foods that wouldn't be easy to count. For tea I had the post run delights of Bombay mix, couple of poppadoms, a banana, homemade chana chaat, homemade vegetable biryani (with a hard boiled egg thrown in) and then a hefty slice of bara brith and (I confess) 5 rich tea biscuits with a brew before bed. After the run I had 1745 kcals left to play with and that was to leave a 1000 deficit so I'm pretty confident I stayed under maintenance level and probably stayed close to target.
In fact, having just thought to weigh myself, it seems to be a typical 'first day' result:
- 171.8lb 18.5% body fat
- 169.0lb 17.7% body fat
I think I'd like to bear my soul like this for the next month or so to track progress and give me an extra nudge. Need to find a better way of doing it though, rather than re-typing each day, as there's no 'paste' function. Any ideas?