Changes

[[File:Dailymile mileage.jpg|none|thumb|500px|Dailymile.com mileage chart.]]

==March 2013==

| Mar 2010||350||49||8:27||16||100||21.9||0

|}

==February 2011==

February has been a gradual return to fitness after my downtime in January from my [[Mortons Neuroma]]. After I accepted that I'd lost more fitness than I expected, and backed off a little, things returned reasonably quickly. The Mortons Neuroma has not been much of an issue, though it is still there and is improving slowly. I have not done as much downhill training as I need to, which will be a focus for March as I prepare for the Umstead 100 at the beginning of April. My body weight is up to around 140, and my fat levels are a little higher than I'd like, so I'll need to keep on top of that in the coming weeks. My weekly mileage is a around 80, which is working well for me as I am able to run at a higher intensity.

| Feb 2010||320||46||8:40||17||35||18.8||0

|}

==January 2011==

The statistics for January 2010 are rather sad, with only 189 miles covered, compared with 470 for January of last year. This is primarily due to the time off for my [[Mortons Neuroma]]. With hindsight, the time off did not help the healing process at all, but hindsight is always 20:20. At the new year I’d also decided to experiment with running 3 days per week and some dietary changes. It’s hard to know if these have hindered my recovery, but I’ve not bounced back as quickly as I would have expected. Therefore I’m “reverting to last known good configuration” until I’ve regained my previous fitness level and then restart some of the experimentation.

==December 2010==

My training is going well and my performance seems to be improving. I lost muscle mass and gained body fat after [[2010 Hinson Lake 24 Hour|Hinson Lake]] in September, a change I've finally reversed. I've noticed a strong correlation between my running and my body composition. I'm now at about the best muscle to non-muscle ratios I've had since I've been a runner, with low body fat (guessing around 5-7%). Here are some things that I believe are working well for me.

* I've added biking as cross training 2-3 days per week. I think this has helped to control my body fat, as my calorie expenditure is a little more even. Without the biking, I was burning 2,000+ calories on non-running days and ~5,000+ on running days, which is a huge difference. I'm generally biking for about an hour.

* My [[Protein|protein]] intake is now much higher than it has been. After my long runs I'm typically taking 50-100 grams of Protein within the first hour, and probably 200-300 grams protein daily. While this is high by normal standards, to get 25% of calories from protein on a 5,000 Calorie day would require 300+grams! Since I raised my protein intake, I'm recovering better, have lower body fat and more muscle mass. I'm also less hungry than I have been, as the protein is remarkably satisfying. I'm following [[Nutrient Timing]] as a key part of my diet.