So Far, So Good

Week of Aug. 17-23. 3rd week of 18-week marathon program.
Program Menu: 93km. Actual Run: 89km.

Monday
Program Menu: 18k@4:48-5:14. Medium-long run.
Actual Run: 18k@5:05 (5:15/4:55)
Quads stiff at first, but not as much as I expected. Felt good coming back.
Time: 5:30pm
Temp: 28C/82F
Weight: 59.4kg
Shoes: 240g Saucony

Tuesday
Program Menu: 21k@4:48-5:14. Medium-long run.
Actual Run: 21k@4:57 (5:07/4:49)
Legs felt unexpectedly good. Not fresh, but not sore.
Time: 5:30pm
Temp: 27C/81F Humidity: 65%
Weight: 59.5kg
Shoes: 240g Saucony
Also weights and core in gym at 11:00am.

Wednesday
Program Menu: 8k recovery
Actual Run: 0k. Left calf slightly swollen and sore in the afternoon, so decided not to run.

Thursday
Program Menu: 14k. 5k@5:30, 6k@4:00, 3k@5:30-6:00. Lactate Threshold.
Actual Run: 14k. 5k@5:38, 6k@4:02, 3k@6:09.
Leg fine; rest yesterday was a good idea. Felt good, but it seems hard to run fast at night - had to keep pushing.
Splits: 4:01/3:57/4:07/4:05/4:07/3:53.
Time: 6:30pm
Temp: 26C/79F. Humidity: 70%.
Weight: 59.7kg
Shoes: 220g Nike Katana

Friday
Program Menu: 8k@5:30-6:00. Recovery
Actual Run: 12k@5:44
Got 4k back! Very hot and humid. Felt sluggish but better after drinking water at 6k.
Time: 4:30
Temp: 29C/84F. Humidity: 70%
Weight: 59.8kg
Shoes: 300g Brooks Ghost.
Also weights and core in gym at 11:00am.

Saturday
Program Menu: 24k@4:48-5:14. Medium-long run.
Actual Run: 24k@5:07 (5:15/4:58)
Legs a bit heavy. Drank water at 9k. Rain started at 9.5k, then a torrential downpour from 16 to 19k. Fun! Except, shoes got heavy, but kept 5:00 pace or under, except for one 5:20. Tired with 6k to go, but rallied last 2k.
Time: 4:00pm
Temp: 32C/90F Humidity: 62%. At start, then it got cooler and wetter.
Weight: 59.4kg
Shoes: 270g (+) Mizuno
Fuel: AM: 2 cups of atole, toast and jam. 11:30: Sports drink with protein powder, grapefruit, banana, grapes.