An easy week of only 43k before my marathon program, which starts tomorrow.
Tues: 11:00am - Xtrng (wts and core). 12:00 - 7.3 easy in 43:24.
Wed: Evening track workout - 5,000m time trial.
18:38 (3:38, 3:38, 3:45, 3:50, 3:46). Last 400 in 85.
Wanted to run 18:20 or at least under 18:30, but the 18:38 was the same as last month. However, it was quite a bit hotter...about 27-28° (82F). As you can see, I slowed down on the 4th k and could not pick it up much on the last one. I was trying to push, but was running alone and couldn't go any faster. Still, it was ok for the heat.
Shoes: light racers (202g). Weight: 60.4kg
Thurs: 15k in 1:16:59 (26:35, 25:24, 25:00). Run at 12:30 in 34° heat (93F). Felt surprisingly good. Even the heat didn't bother me very much.
Fri: AM - Xtrng (wts and core). Calves very tired so decided to rest today and Sunday.
Sat: 13.5k at a fairly easy pace in Yoyogi Park. 1:14:09 = 27:24 per 5k (maybe it was more than 13.5k).
So tomorrow starts my Pete Pfitzinger 18-week marathon program. 86k the first week, building to a peak of 113k. I am in good shape now, so if I can complete this program as planned, I should be in _really_ good shape come Dec. 6.
Thanks for reading! And for you non-Namban Rengo readers (who already have it), here is a link to a great video: http://www.youtube.com/watch?v=Us-TVg40ExM&feature=related
16 hours ago