August 17, 2009

13k@Marathon Pace@29C/84F—Ok! (Faster than Bill Rogers)

2nd week of 18-week marathon program.
Week of Aug. 10-16. Program Menu: 89km. Actual Run: 89km.

PM: 14k. 12k@5:01-5:28, 100m x 10 pickups (100m jog after each). General aerobic + speed.
AR: 14k. 12k@5:16 (5:34/4:54), 100m x 10
Knees very stiff first 6k, then stretched and they felt better.
Time: 4:00
Temp: 29C/84F, very humid.
Weight: 59.5kg
Shoes: 270g Mizuno

PM: 19k@4:48-5:14
AR: 19k@ 5:01 (5:07/4:55)
Had to work to run 5:00 pace last 5k.
Time: 3:30
Temp: 30C/86F
Weight: 59.5kg
Shoes: 270g Newtons
Fuel: Bkfst: protein/banana milk shake, Lunch: tofu and bean salad. Bef. run: 8 tsps chia gel
Also weights and core at 10:30am

PM: 8k@5:30-6:00. Recovery
AR: 8k@5:40
Evening at the track.

PM: 14k@5:01-5:28. General aerobic
AR: 14k@5:17 (5:24/5:10)
Time: 6:00pm
Temp: 31C/88F
Felt ok. Legs a bit tired last 3k.

PM: 8k@5:30-6:00. Recovery
AR: 8k@5:50
Also wts and core at 12:00
Legs tired and knees a bit sore all day so took it easy.

PM: 26k. 11k@<5:30, 13k@4:22, 2k@whatever. Marathon pace run.
AR: 26k. 11k@5:23, 13k@4:21, 2k@6:01.
Splits: 4:35/24/10/22/18/21/20/24/28/15/18/21/21
Felt ok. Not really working hard, but did not want to run any faster or further. Short stop at 9k for water and carbo shotz gel.
Time: 5:30pm
Temp: 30C/86F at start, 28C/82F at finish, so 29C/84F while running 11k.
Weight: 59.6kg
Shoes: 220g. Nike Katana
Fuel: Brunch: protein banana milk shake, wholewheat bread with jam, kiwi. 3:00 bottle sports drink. Bef. run: 10 tsps chia gel, 2 cups water.
Interesting note: Bill Rodgers won the 60 year old division of the Falmouth Road Race (either 7 or 7.1 miles/11.2 or 11.5k) in 51:25, a 4:28/k pace for 11.5k. So I ran faster, for longer, by myself, in hotter weather. Not bad....



  1. Steady as she goes.. I reckon any marathon training you can get under your belt in that hot humid weather, without overdoing it, will benefit you come race day.

  2. 29 is getting a tad warm. Must say I'm enjoying running in 5 to 10C these past couple of months.

    Yes, I've noticed Bill Rodgers isn't running that fast these days. Not that serious maybe?

  3. Bill Rogers has nothing on you (except maybe a few Boston wins). 29 is hot though; I won't be complaining about Minnesota summers. The winters however...

  4. Bill Rogers broke his leg sometime last year, so I guess he is not the runner he used to be. The shocking thing, however, is that he won the 60-69 division with that time.