A Low Mileage Week and a Race

First off, I'm excited to say that this morning I achieved multiple goals. This morning's Run of Luck 5k was brutal, it was 31° with a feels like 21° and NW winds of 16.3 mph.... 

Goals Crushed:

• Sub 22 minute 5k

• Sub 7 min/mile 5k

• Place in either top 3 overall female or top 3 in my AG

I'm very pleased with the results, even though the wind was miserable. Can't say much more about this race, it's just too short to really add to.

As for this week, I kept my mileage low in order to feel refreshed and ready for the race.

Typically my minimal week mileage goal is 30, and my weekly time goal for strength training is 6 hours and I reached 9 hours and 35 minutes.

I try to stick to an intermittent fasting ratio of 14:10 though I don't always achieve it, I am going to get back on track as far as snacking goes.

My daily Nutrition goals are:

Calories vary between 1,600-1,900 and don't matter nearly as much as macros (Carbs, Protein and Fat)

My macros: Carbs-45% Protein -30% Fat-25%

Monday:

Tuesday

Wednesday

Thursday

Friday I was getting back on track as far as nutrition goes and went heavy in the gym, I was very pleased with the "pump" my Back and Arms got.

Sunday morning I headed out for an easy long run, I wanted more than 5 miles but wanted to take it easy. The first half of the run wasn't bad at all, but around mile 5 it started to snow and I was running into the wind which made the 24 degrees feel like 15 degrees, even with two pairs of gloves on my fingers were frozen and actually hurting.
I ended up running 7.1 miles though, 1:03:28 with an easy effort pace of 8:57 min/mile.

So that gives me 22 miles for the week, I feel pretty good about that cutback week after the last few weeks in the mid 30's.

I'll be getting back to my weekly mileage goal this coming week, and I'll be throwing in more 7:30 min/mile pace miles on the treadmill, and maybe out on the roads. 

Getting Back to Blogging

    Yep, I hate to admit it but I am very lazy when it comes to blogging. It is the middle of March and I've got quite a few goals this year, including my blog. 
1: a 5k PR (sub 22 minutes) 
2: a 10k PR (sub 50 minutes) 
3: my 7th marathon, even if it's virtual/solo. 
4: an ultra marathon - a 50k, even if it is virtual/solo.
And yes, my blog is going to be a goal I'm focusing on... if I only blog once a week and combine all of my running, workouts and nutrition for that week, that'll be good enough for me. I will be including my nutrition logs from the myfitnesspal app, even occasionally taking pics of my food and discussing my fitness goals.
I'll post a snapshot of my Inbody Scan I took 2 or 3 weeks ago, I don't quite believe what it said about fat percentage (around 12%), as I'm pretty sure I'm more around 18-20%, but everything else looked correct.

    As of right now, my fitness goal is to either maintain 135 lbs or drop down just slightly lower, to around 132 lbs. About four weeks ago, I did the Inbody Scan at my gym and most of the results synced with my Dara Smart Scale at home, except the Inbody showed my BFP around 12% which is impossible, while my Dara Smart Scale showed me around 22%, which seems a little more realistic. I'll post pics of the results:

I hope that shows all the details, everything looks correct but I just don't see how it's possible that my BFP is that low, because if it was, I'd be seriously lean and cut which I am not.

This was taken about ten days after I did the scan, and I'm pretty certain that my stomach would be shredded if I was around 12% BFP. So I'll be doing it again, probably by the end of this month or in April to see where it puts me.

As far as running goes, this month I've focused on staying between 35-40 mpw and am averaging around 36-37 miles. Last Saturday I ran 15.4 miles, first time in over two yeas since I've ran more than 13 miles.  This Saturday I only ran 12.3 miles, mostly because after a rough morning, I didn't expect to get my long run in and so I didn't wear my LR shoes or my hydration pack. The shoes I wore were killing my toes by mile 10 and I wasn't about to attempt another 5 miles, so ended with 12.3.
By April I want to be averaging 40 miles per week, throwing in a few 16 and 18 mile long runs. Basically the plan is to be ready for a marathon by Autumn and either run one out here in Warrick County by myself (or with some friends) as a virtual or find one in a city that my family and I'd be able to go to. As far as a virtual/solo 50k which would be my first ever ultra, I'm certain that one will be a virtual I'll complete out here in Warrick and not at the actual race.
This other goal I am currently keeping to myself, but I'm hoping that next March I'll be able to attempt the 50 mile ultra at Land Between the Lakes (Fingers Crossed).