Watching the London marathon after a very wet 10km local loop

10am on 23rd April and I am sitting with a coffee with the London marathon playing on the TV. Just back from a very wet 10km local loop - really grey and miserable out but so pleased I braved the weather - actually I always quite enjoy running in the rain.

Back for a nice warm shower and here I am - great opportunity to update you on a few points.

Not much to say on the exercise/fitness volume this week. It took me a couple of days to get my body back to normal after the long journey back from Vietnam. I managed a run and easy e-bike plus daily pushups in addition to this morning's effort.

On the weight loss plan I haven't really kept to 800 calories a day (very hard), however I have been in successful reducing sugar, alcohol, carbs and increasing protein. For Mon-Fri I fasted between 8pm to 12pm only drinking a black coffee in the morning. The net result on my weight was a decrease from 87.1kg (ouch!) to around 85kg, which is promising. The next 2-3kg is going to be more difficult and then to reach sub 80kg even harder but one step at the time.

Another event in the diary - I have entered the Bath half-marathon on 15th October 2023. Lucy's daughter (Amalie) wants me to run with her. Bath is her university City. It is after my main 'A Race' SwimRun in September so I hope to be in decent enough shape - let's hope so.

I must say watching the London marathon is getting me motivated for entering more events.

Back on home turf - it begins!

So I am back home after a wonderful family holiday to Vietnam.

There was a lot of travelling plus sitting down over the last fortnight and not always the best food choices (more fried food than Pho noodles). The damage - my weight on return to the UK was 87.1kg, the heaviest I have been for many years.

I have already posted my plan to get back to a normal weight range for my age and height - a bit of work to do!

Today was day 1 - I wanted to ideally keep to 800 calories, 50g+ of protein, 50g- of carbs and a fasting period of 16 hours.

I started with a morning black coffee and then some chicken plus humus at 1pm (18 hours after I last consumed food). I had a well balanced evening meal - salmon, baked potato, broccoli and then some yoghurt, mango, blueberries and walnuts. I was quite amazed when the total for everything (nothing missed) was circa. 1,100 calories. I did manage a 30 min run, which apparently used up 500 calories so you could argue my net total was less.

I am contemplating switching out lunch for a protein meal replacement (like Huel), which could reduce the calories further still.

Tomorrow my Garmin scales come, which will allow me to track my weight more regularly.

The eating plan (or lack of it)

So before I create the training plan my focus is more on the eating plan (or lack of it) to try and help me get back on track and down to a more sensible weight level prior to increasing the training volume.

This is especially topical as I write this post at an airport on my return journey from a family holiday in Vietnam where not all the food choices were the best!

The plan is as follows (stage 1):

- Reduce calories to below 800 per day for first few weeks, at least during weekdays

- Carbs less than 50g and protein more than 50g, log on Fitness Pal

- 16:8 intermittent fasting, eating in the window of 12pm - 8pm

- Black coffee, green tea or water to get me through the morning

- Low-calorie protein shake (might try Huel) around lunchtime

- Some almonds for snack, if hungry

- Proper meal around 6:30ish

- Keep going until I have dropped at least 3-4kg

Stage 2 is to push the calories up to circa. 1,000 but increase protein to 80-100g per day. Still trying to keep to lower calories from Mon-Thu and increase a bit more on Fri-Sun, keeping the carbs lower, at least until I lose a couple more kilos.

Stage 3, once I hit target weight of 79.5kg, revert to Mediterranean diet - don't worry too much about counting calories. Protein up to 100-120g per day.

During Stage 1-2 I will continue training but will not push it. Once I get to Stage 3 training volume can increase as should strength/HIT workouts.

That's it in a nutshell - I will report my starting (current) weight but expect it to be 86-87kg, post holiday, heaviest I have been for some time and not where I want to start for my SwimRun training plan.

Also looking at purchasing some Garmin scales to better track my progress.

Thinking ahead to some (serious) training in the weeks to come

Today hasn't been too indulgent on the food/drink volume, however the only exercise has been a 26min snorkel and a 30min walk! I should learn to relax and enjoy the slight indulgences of the holiday, however I am sure the weight is still going north and I have quite a big job to get back to race weight/fitness.

A holiday is always a great way to reset and provide that mindspace to think about your goals and getting back on track. I am not going to beat myself up too much as I never go silly (not in my makeup) but I do know when it is time to move the needle and that time is very close.

I need to do it for me - time to focus, time for a bit of selfishness, I need to feel that buzz once again - reaching for a goal and following through to get the result required, although enjoying the journey along the way. Let's do it!

N.B. Remind me to be careful participating in other non-triathlete sports. I joined in a volleyball game with the younger boys yesterday and today my arms are killing me!

The slowest triathlon ever - Good Friday (Morning) in Vietnam

So looking at my Garmin I managed a run, cycle, swim, cycle today - I think you can just about call that a triathlon, or maybe not!

I was up at 6:30am and joined one of our Exodus group (Kev) for a morning run. Even at 6:30am the city was pretty busy (lots of motorbikes) and the temperature was 25-30 degrees. We managed 6km at a relatively easy pace in the heat and traffic.

After breakfast our tour itinerary listed a cycle to the beach - my kind of activity. Unfortunately the single speed bikes (with baskets on the front) had seen better days, however it was great to spin the legs. It was a very slow ride (26 of us - all abilities) to the beach, although we clocked 9km (in 41 mins). Next it was the sea swim, well really 20 mins jumping over the waves, followed by some sunbathing and then the cycle back to the hotel. A triathlon it was definitely not, although the first time I logged the three activities together for some time.

Onwards and upwards!

Breadfest!

A day of travelling yesterday - little to no exercise - toast for breakfast, toasted ham and cheese sandwich plus chips for lunch and a famous Bánh mì (baguette with pork and lots of other nice stuff) washed down with coffee, beer and coke (not all at once). What a food disaster!

Quick swim when we finally got to hotel at 9pm - my tiny bit of movement.

At least this morning I was up at 6am and down for some pool lengths and push-ups, lunges, squats etc.

More walking and swimming today, and yes... less bread!

Good morning Vietnam

Now on a boat heading back to harbour before another 4 hours drive back to Hanoi and then a short plane journey to our next destination further South. Lovely group of people on the trip and a couple of runners, cyclists and one swimming instructor.

Yesterday (before the boat trip) I got out for a morning run around the lake in Hanoi. It was fun and exciting to see Hanoi wake up with lots of Thai Chi going on (big groups), dancing and power walkers plus a few runners to add to mix. I hope I can get a few more runs in over next few days. I certainly need it to offset the hours sat on my bum travelling and the food/drink I am consuming.

That SwimRun training plan is going to feel tough!