Today's Training

[Graham Breeze]

Greek yoghurt seems to be pretty good stuff - lots of protein, including the all important leucine - I have 300 grams a day.

It is important to have protein spread throughout the day.

Mike

Does your yoghurt list leucine on the tub?

Graham

[mr brightside]

Greek yoghurt seems to be pretty good stuff - lots of protein, including the all important leucine - I have 300 grams a day.

It is important to have protein spread throughout the day.

Which one? There's some crap out there pretending to be greek.

[Mike T]

Which one? There's some crap out there pretending to be greek.

I go for Fage 0% - it is of course Greek style, not actually Greek - it is strained, so the solids are concentrated - 10.3 grams of protein per 100 grams, and no added sugar/sweeteners - ingredients just milk and bugs.

[Mike T]

Mike

Does your yoghurt list leucine on the tub?

Graham

No, just the protein content, see above.

[Graham Breeze]

No, just the protein content, see above.

Thanks.

It is 3 x the cost of Tesco's own so I expect to climb my stairs three steps at a time from now on.

[Mike T]

Thanks.

It is 3 x the cost of Tesco's own so I expect to climb my stairs three steps at a time from now on.

Some so called Greek style yoghurts have a much lower protein content; some also have an odd grainy texture.

[Marco]

It is important to have protein spread [out] throughout the day.

Thanks for pointing this out. I know that most people here are well versed in nutrition, but for anyone who isn't the simplified fact is that the body can't store protein; eating only one protein rich meal a day is not as effective as spreading the same amount throughout the day

[Travs]

Mile reps last night on my favourite mile circuit.

Only two fast ones, with a mile easy in between.

5:27
5:29

with the slow mile at 8:30

Had hoped to perhaps go a little closer to 5:20 with the reps.... ran a 5:18 on this session last winter, but on that one i was being paced by a quicker guy, and i amin the middle of lots of hard work at the moment.

Although speaking to the coach and some of the others, i perhaps need to look at bringing the speed up on the slow mile a little rather than worrying about outright speed on the reps.

Next time we do this session its 3 hard, two easy, so if i can post similar times with slow miles closer to 7mins i'd be very happy.

9 miles, with 4 easy miles AM.

Hill reps on thursday.

[Travs]

Hill session last night.

Being hills, i made a big effort to hang on to the faster guys in the group... which i managed until the final 3 reps when i tailed off a bit as the pace was too sharp.

TO be honest the reps were a little too short for me.... the "long" hill (3 reps) was only about 50 seconds, and the "short" (8 reps) was probably 30-40secs, and they only kicked up to about 10% gradient at the end.

A good workout though, 9 miles on top of 4 easy miles AM.

Moving house today, so training might be a bit inconsistent for a few days as got a lot to do.

However tomorrow we're at Parkrun then straight into another hill session... this will be a good test of my ability to sustain three sessions a week, and also how i cope with a "race effort" on legs which will not be completely fresh.

[Travs]

A solid hour progressive run this morning, followed by some easy miles this evening.

71.5 miles and a very solid week with 3 sessions, including a decent parkrun. But the highlight was undoubtedly going sub-7 on the rower for 2000mtrs, breaking a pb which went back to my 20's

Next week we have a slightly easier week, with a track session tuesday, tempo run thursday, and i'll possibly do a reasonably quick longer run at the weekend.... although all the above dependent on work which is manic at the moment.