September 26, 2009

Feeling Good

Sept. 21-27. 8th week of 18-week marathon program.
Program Menu: 107km. Actual Run: 109km (68mi.)
Legs are feeling pretty good. Long/hard workouts are better than expected.

PM: 10k + 6k @5:30-6:00
AR: 6k@5:40, 11.5k@5:06
11.5 in the afternoon with ASIJ HS x-country top girls (Kana & Emiri) out @ 5:27, in @ 4:45.
Abs work afterwards.
Time: 11:00, 3:30
Weight: 59.6kg
Shoes: 240g

PM: 23k@4:48-5:14
AR: 23k@5:08 (5:17/5:00)
A surprise. Thought it would be 5:14 or over after good run yesterday. Legs tiring at end but held 5:00 pace.
Time: 11:30
Temp/humidity: 25C/77F, 50%
Weight: 59.6kg
Shoes: 300g
10:30am: wts and core in gym

PM: 8k@5:30-6:00
AR: 10.5k@5:44
7:30pm in Yoyogi Park alone. Legs felt so-so.

PM: 18k. 4k warmup, 10k@4:00, 4k warmdown. Lactate Threshold
AR: 16k. 3k@5:51, 10k@4:01, 3k@6:36
Splits: 4:03/04/3:59/04/01/04/3:59/01/01/3:53.
Legs felt fine. Felt good the whole way. Had to focus to keep the pace, but no real problem.
In Koganei Koen (park) on 5k measured course.
Time: 5:00pm
Temp/humidity: 24C/75F, 55%
Weight: 59.6kg
Shoes: 220g Nike Katana Cage2

PM: 10k@5:30-6:00 (planned 6:00)
AR: 10k@6:00
Knees and legs tired and stiff as expected, so took it easy. Actually, it didn't feel so easy.
Time: 5:00
Temp/humidity: 24C/75F, 40%
Weight: 60.1kg
11:00am: wts and core in gym

PM: 32k@4:48-5:14
AR: 32k@5:00 (5:15/4:45) 2:40:17 (1:24:04/1:16:13)
Last 5k@4:37, last k 4:17.
Felt good going out, but not great. Thought I would run 5:00 in, not 4:45. Felt good the last 10k. Good run for 28° and hard run on Thursday.
Drank 4 160ml (6oz) bottles of sports drink, with CarboShotz gel at 12k and 22k. Cup of chia with sports drink before run.
Time: 3:00
Temp/humidity: Start: 28C/82F, 50%; Finish: 25C/77F, 60%
Weight: 60.1kg
Shoes: 240g Saucony.



  1. You're going well Bob. Some really solid sessions in there. 16 with 10 at 4:01! I'd like to see old Steve Lacey try that one.

  2. Yes...that 10Km Ewen mentioned was excellent.
    109 Km in a six day week is amazing.
    Does your program advocate more than this at any stage?

  3. Thanks for your comments. Week 11 at 113km is the highest week. But there are three more at almost as much.

  4. To be churning out sessions like that only 8 weeks into the program is an excellent sign. I think it is fantastic that you have the opportunity and discipline to follow a program like this so closely. I often reflect on this aspect of your current training when gnashing my teeth about my own consistency problems. Certainly when I ran at my best I was (1) not overly taxed at work, (2) highly motivated, and therefore (3) willing to follow a program. A lack of discipline and misadventure tend to follow one another I have found, and it is sometimes difficult to know which comes first. Hence Ewen is right; old man Lacey would currently struggle to run 10 km at 4:01 ... even 4:15 would be a stretch. But he is working on it. The latest setback is an unpleasant head cold that caused me to abandon this morning's scheduled run.