Wednesday, February 01, 2006

A Quick Tempo 14K Training Run

The past week has been extremely busy at work so it has been challenging to get all my training runs in. I had a late meeting on Monday, so had to postpone my run until last night. I almost missed my train last night as another meeting went into double overtime. But with a little hustling and a last minute sprint to the train station I made it.

It was a comfortable 2C/36F as I finally headed out the door last night for my 14K/8.7M run. The sun had been shining most of the day, so the snow pretty much melted on the asphalt portions of my trail (about 3K/2M). The field and forest trails were still icy and treacherous. In the last week or two I have been finishing before it has been totally dark, but last night I wasn’t so lucky.

My goal was a slightly higher tempo run, about 5:30/K (8:51/M). The first two kilometres were ice-free asphalt so I quickly fell into tempo. It became more challenging as I turned and headed over the farm paths leading through the fields and eventually into the forest. I was wearing my almost new Asics GT2100, so I at least had maximum traction available.

My legs began protesting after about an hour or so, I had been maintaining a pace that was slightly faster than my race on Sunday. I decided to slow down a little as I have another run tonight and tomorrow night, as well as my long run on Saturday.

In any case I finished with an average pace of 5:28/K (8:48/M), quite good considering the overall poor trail conditions. Tonight I want to run the same route, but at a more relaxed pace. Thursday will be another repeat, but at planned marathon pace (6:00/K = 9:39/M).

Diet Report

My weight is staying at a consistent 73 kg/161 lbs., which is not a good thing as I had hoped that I could lose my last 11 lbs. before marathon day. I am finding that it is almost impossible for me to maintain enough energy for my marathon training while reducing calorie intake sufficiently to lose weight. The multiple meeting and my work schedule from the last few weeks have also interfered with my 5-meal-a-day plan. This has resulted in much higher calorie intake in the evening hours which is not good for dieting.

In any case energy will remain a priority until after my marathon. Post-marathon activities will include more core and cross-training, which will make dieting somewhat more efficient.

See all that training has paid off--you made your train!!
yeah, energy is important - I have the same problem with calories. I need to try that 5 meal-a-day plan, sounds like a good one.

Love the pics below!
Susie stole my Nice that training has unexpected benefits.

As for the diet, I know your struggle, I keep hitting plateaus and am still at 16.
I can't believe your marathon will be here before we know it!! Great pace on your run, you're going to do awesome!

Don't beat yourself up about the weight right now, your body needs some cals for all that running!
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