August 25, 2009

So Far, So Good

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

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

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.

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

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

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.

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.


  1. Good week Bob. Keep it going.

  2. Good week. Note your weight is under 60Kilos. Do you weigh yourself before or after running?

  3. Thanks, Ewen. Legs are getting tired, but I will try.

    Jon: Definitely before. I lose a lot during the run, sometimes more, sometimes less, so it has to be before.

  4. Yes i can well understand that. I once lost 2 kgm on a fairly short run in Tokyo in summer!