Greg's Running Blog

Finally, a great week again! As miserable last week was in terms of cardio and weight training that is how great this week was. It started out with a bit of anticipation and worry whether my foot could handle running again, and I was fully prepared to take more time off if needed, but luckily my foot and knee have been holding up just fine.

I tried to keep it easy on the running so I started the week off with two 3 mile easy runs on a track which also meant no road camber to mess with my feet. On Wednesday I decided to go for a semi-tempo run, I ran the first half kind of slow then the second half at a 10K+ pace to see how I could handle it at my upcoming race. I felt great even though the run was only 30 minutes long and it covered 3.4 miles. Then on Thursday I really went for it and did a full fledged tempo run for 4 miles. The run went perfect and my feet felt great. I might have felt a tiny bit of tenderness so I took Friday as a rest day, which is not a bad idea anyway to have a rest day once a week. Saturdays are usually my “long” runs. I just needed to get a feel for the distance again and while my original plan called for an 8 mile run I decided to stick with a 6 miler instead. The legs and feet were fine and the run was great. My run has improved drastically over previous 6 mile runs just from a month ago. Sunday was an easy recovery run of 30 minutes for 3 miles and this rounded out my week for a total of 22.6 miles (36.4 km) which is right where I left off. Next week should be easy and taper towards the end for preparation of my 10K race.

Strength training was fine too. I went to the gym twice and hit my upper body, both back and chest, with compound movements. I have felt a but of a weakness in my chest training so I need to pay attention. My chests are pretty weak to begin with, the last thing I need is losing more strength from them.

Food intake was great this week. I have managed to stay course with my diet and I have averaged 1739 calories for the week with 142 grams of daily protein. Very much in line with my target. Now this week involved some eating out so some of my calories were estimates to the best of my knowledge but I still think I am pretty close to what I think the actual was.

I have dropped 0.9 kg (2.1 lbs) again, 1.1 kg if you look at the actual values not the rolling average but I think the rolling average is a better indicator. This means 7350 calorie deficit. It involved 3178 calories from running and the rest came from eating a deficit. My daily caloric intake deficit comes out to 596 calories which means my basal metabolic rate is 2,335 which is spot on again. I really think my numbers are matching up perfectly from all angles. With this much eating and this much exercise this is exactly what I can expect to lose in a week. The only way I could lose more is by either upping the cardio or lowering my calories, neither of which is an option at this point so I’ll just have to be contempt with the weight lost. And believe me, I am!