February 22, 2009


Thurs: 7.3k very easy in 47 mins.
Fri: Rest
Sat: 10k easy in 57:22
Sun: 15k in 1:19:45
5k splits: 27:57, 24:22, 27:26
Middle 5k was 4k at 5:00 and then 1k in 4:22.
Legs kind of stiff. Did not feel real good, but felt better at the faster pace.
Just planned to cruise the 1st and 3rd easily at about 6:00 pace, but was going 5:30, so I guess that is a good sign.

Week: 45.9 k   4:39 (4:19 run, 0:20 bike)

Tomorrow will be short and easy. Tuesday rest as I travel to LA.


  1. I know you have mentioned it before but can you tell me (and your countless readers) which marathon you are running. Thanks and good luck.

  2. Thanks, Jon. I will be running the Napa Valley Marathon on March 1. A slightly downhill course through wine country sounds pretty nice. Long range forecast is for showers and cold weather, but maybe I will get lucky.

  3. Bob, have a good trip to the US (preferably Business Class/First Class seating ;-) ). You had a very good preparation so far. All the best for your Marathon. You will set a new age group PB. Make sure it will be a really fast one!

  4. Good luck Bob. I am sure you will run well.
    Have a great race.

  5. Well done Bob. Good time. Hope you had a good race.See you in Japan.

  6. Congrats on your race. First place in your age group, well done.

  7. Good job, Bob, for winning your age group and finishing close to your goal despite the weather conditions. Plus, you mentioned that the course was downhill, but it was actually quite rolling, as I found out this weekend.

    Sorry to have missed the sub-3hr briefing at 6:30. See you another time...

    Farther Faster