August 29, 2009

100km! In fact, 101.

Week of Aug. 24-30. 4th week of 18-week marathon program.
Program Menu: 100k. Actual Run: 101k (63mi.).

PM: 14k. 13k@5:01-5:28 + 100m x 10 pickups
AR: 15k. 14k@4:54 + 100m x 10 barefoot.
10.8k with American School Cross Country team varsity boys. First 4k@5:15, then 2k@5:00, then 4k@ about 4:30. Top boys are already in pretty good shape! Faster than I planned to go....
10 x 100m on artificial turf (got some of the kids running barefoot), then 3k@5:20.
Time: 4:00
Weight: 60.3kg

PM: 23k@4:48-5:14. (My plan: 5:30 out/5:15 in)
AR: 23k@5:17 (5:30/5:05) 2:01:35 (63:08/58:22)
Quads and calves kind of sore, so planned slower pace. Felt better coming back than I expected to.
Time: 6:00pm
Temp: 25C/77F, Humid: 62%
Weight: 59.9kg
Shoes: 300g Brooks Ghost

PM: 8k@5:30-6:00. Recovery
AR: 8k@5:54
Legs tired, knees stiff. Calves sore at night.

PM: 18k@4:48-5:14
AR: 18k@5:16 (5:36/4:54)
Legs and calves stiff at start, but felt so-so after a while. Drank water at 9k and then felt good coming back.
Time: 6:30pm
Temp: 26C/79F
Weight: 59.9kg
Shoes: 240g Saucony

PM: 8k@5:30-6:00. Recovery
AR: 8k@5:57. Legs felt ok.
10:00am: Wts and core in the gym
Went to Kinesio place in afternoon for an hour massage and taping of calves.

PM: 29k@4:48-5:14. Long Run
AR: 29k@5:13 (5:16/5:10). 2:31:27 (1:16:28/1:14:52)
Hard rain up at Lake Tama for 10k. No rain at home (like last week). I guess I should stop running to Lake Tama, although I like the course and it is marked every 100m (so I won't stop running there).
Used new Nike water belt, which is great. Drank at 5k and then every 3k, with CarboShotz at 14k. I compared the Nike belt and the Fuel Belt at Oshman's in Harajuku. The Nike has slightly bigger plastic bottles (4) and a bigger velcro fastener. It also has two pockets for gels. And it is cheaper! (4,800 yen to 5,400). The bottles are easy to drink from and easy to get in and out of the holders, which are hard plastic, not just cloth. It stays tight and snug and does not bounce at all. Not only good for long runs on hot days, but it will solve the problem of not drinking enough during marathons. With the added advantage that you can drink whenever you want to.
Time: 4:00
Temp: 32C/90F but got cool in the rain, then warm last 6k.
Weight: 60kg
Shoes: 300 Ghost
Fuel: 8:30: toast and jam, atole. 11:30: tofu, 2 healthy muffins, atole. Iced coffee, water, chia. Put some chia with water in two of the bottles.

Sunday: Rest


  1. I can't remember the names of the ASIJ cross country coaches (Steve and Karen??) but my wife was next door neighbors to the girls' coach when they were growing up. I met their parents last month.

  2. Another good week Bob. Not sure I'd enjoy doing a long run on a course marked every 100m!

    Thanks for the tip about the water belt. Could be a good replacement for my old Fuel Belt.

  3. AZ, your post is a bit confusing. Yes, Steve Welckle and Karen Noll (who are married) are the ASIJ coaches. Who did you meet?

    Ewen: Well, you don't need them every 100m, but having them every kilo is great, at least for me. I like to know what pace I'm running.

  4. Sorry about the confusion. My wife, Robyn (Schmidt at the time), was neighbors with Karen when she was 4 or 5 years old. I met Karen's parents last month.

  5. Great week, Bob. (won't mention that other runners do that in a day ;-) ) You're well on track, that's great. (and I am in Jakarta where they don't block blogs.