Last long run before Paris Marathon!
During the weekend we were all completing our final “long run“. We were a little dispersed – Hilversum, Weesp & Gein and I was in London. My lovely husband equipped me with an HTC smart phone and I was able to clock the run that I did a couple of weeks ago with the Runkeeper application. I suspect that I could even download the route and everything – I am not that far yet! Now I am that Far: see here!
If you remember the last run I did in 3 hours 53 min. This time it was 3 hours 41 min and it felt VERY comfortable. On the way round I chatted to a couple of runners who were preparing for the London Marathon which is a week after Paris. They proudly told me that they would run 20 miles. I ran past them at an early stage of my run in Rotherhyde.
A little further along and I wondered if I should have run with them – was I running too fast? Still it felt good so – carry on!
I had a small pressure as we were due to leave to go back home to The Netherlands at 11 am so I had a time deadline. Still in leaving the house at 6:30 am I still had plenty of time.
As I came into the final straight – my run keeper was telling me how fast per km I was running. Tricky to tell how accurate as I am not so good at the starting and stopping of the runkeeper plus the first part of my run was slow due to the fact that I run up and down steps for the Greenwich under-river path from Docklands to Greenwich.
Long story short – my run was 37 km!!! So just 5 km to add and under 4 hours is in sight – very happy.
My focus now seems to be even more on food than I was losing weight (end 2006 I weighed 96 kilos). Even then I could not “diet” and certainly did not count calories. Runkeeper also told me that I had used more than 2,000 calories on that run. I had breakfasted, stored up with Winrgy, Sure2Endure and my secret weapon the Winrgy Shooter on the way round. It was capped off with a ProXtreme shake at the end of the run. PLUS another breakfast which included cereal, toast and a boiled egg.
With this focus on food and diet in mind I have been reading more on this topic – as well as putting the advice into practice. I recently purchased the Mag-book The Ultimate Guide to Marathon Running (sorry cannot find a website for it). It tells sensible stuff that I learned in school about a balanced diet of 1/3 Carbs, 1/3 fruit & veg, c. 1/5 protein a little more for diary and even a small amount of sweets & sugar (aren’t these also carbs?). HOWEVER for marathon training you need to bump the carbs up to 55%, then 25% fat and 20% protein. I have noticed that my whole food consumption has gone up! Much more bread and I don’t seem to be able to get enough eggs!
The book also tells you how to calculate your carb requirement – if you run between 2 – 5 hours per week then it is:
Your weight in KG x 4 = number of grams of carb / day so for me that’s:
56 x 4 = 274 g – I think that this is about half a loaf of bread.
For 6 – 7 hours then its weight X 5 – 6 – this is more what I am currently running/ training so that’s:
320 – 386 g I wonder what that looks like in rice, pasta, bread, potatoes – will think about this as I shop in the Sligro today!
- The big question (foot4ward.co.uk)
- Running total for maths man is eight marathons (thejc.com)
- Things to do in London – when you are training for the Paris Marathon (everyrunsawinner.wordpress.com)
- April In Paris (arunnersjourney.wordpress.com)
- Two books on Running (mfinocchiaro.wordpress.com)