A good week of running
I took this photo this morning while out on my pre-work 10K:
It has been gorgeous running weather the last few days. No wind and either clear skies or just a light overcast. Very, very nice. 
Last week I did a total of 69.4 km at an average page of 5:48 / km. I think that was my fastest week of running ever. I think my recent focus on incorporating a bit of speedwork has started to pay off as I’m finding that I can maintain a faster pace for the same effort.
As a matter of fact, my long run yesterday ended up being run at sub 4 hour marathon pace and it felt relatively easy. My HR was in my low heart rate training zone the whole time which I think is brilliant. If I can keep that up that Taipei is going to be a blast!
I suspect that my months of doing low heart rate training has enabled me to build a very solid fitness base and now the speedwork is adding that bit extra.
In other news, my eating has not been particularly brilliant. My core meals are healthy and nutritious but I’m still allowing one too many snacks to pass my lips. My weight is still under control but I really don’t want it to start creeping up. I want it to continue creeping down!
One of my former students brought me a cake as a thank you for the help I gave in the previous semester which really didn’t help the cause (even though it was very much appreciated):
It was delicious! And I didn’t eat the whole thing – I shared it with everyone at home. 
Comments
15 Responses to “A good week of running”
Daily Mile
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RoadID
Congrats on your increased speed! That is fantastic and the result of much hard work, I’m sure.
Also, that cake looks so delicious. I’m glad I don’t have that temptation right in front of me.
Fantastic work!!
Kate´s last [type] ..A very good weekend in the life- Saturday
I’m completely jealous of your weather right now. It’s very hot and humid in the eastern U.S. right now!
Twitter: RunningBecause
I love your pix that you get on your runs. Do you take a camera along or are they from your phone? Awesome mileage and pace. You inspire me.
Lovely run, lovely cake.
Isn’t it fun to try new things and see the results? Kudos!
And congrats on sharing that cake with “all” the people in your house.
Cammy@TippyToeDiet´s last [type] ..Aging Gracefully- Hisssssssssssss
Twitter: tippytoediet
Man, that cake looks awesome! Someday I must taste chocolate in the southern hemisphere.
It’s from my phone.
Twitter: AndrewENZ
You are getting fast! 5:48/km is wicked! And with the snacking thing, I’m the same. I have to say no so everything out of plan, or else I’ll mindlessly munch on everything tricking myself saying that those cookies doesn’t count :-/
Reinaldo´s last [type] ..Having a skinny fat day
Nice pic — looks lovely.
Chocolate is something I can’t give up. It’s one of my biggest motivators to keep running. Not sure if I could have shared that cake with anyone.
Scott Keeps Running´s last [type] ..8k Pennant Race
Wow, what an amazing looking cake. That would be so hard to resist.
Mark A.´s last [type] ..C25K W1D2 – Couch to 5K Week 1 Day 2
Twitter: c25ktraining
A beautiful view pic and that cake looks pretty dang good too!!!!!!!!
Congrats on your great running & speed work! Amazing!
Jody – Fit at 52´s last [type] ..Pushing the Envelope-More on Out of the Comfort Zone
You’re pics have me seriously envious. What an awesome place.
Joe´s last [type] ..The Growing Popularity Of The Half Marathon
Twitter: seejoerun
I thought nothing could be prettier than that sunrise photo until I scrolled down and saw the cake!!
Lora´s last [type] ..5 Weeks Later
Great job! Keep up the good work and thanks for the inspiration.