Recovery Week

Sept. 7—13. 6th week of 18-week marathon program.
Program Menu: 88km. Actual Run: 76km /47mi.
Decided I needed more recovery than prescribed.

Monday
PM: 13k. 12k@5:01-5:28, 100m x 10 striders.
AR: 13k. 12k@5:20, 100m x 10 barefoot on artificial turf.
Ran with kids; distance and pace approx., but close.

Tuesday
PM: 19k@4:48-5:14
AR: 19k@5:15 (5:21/5:08)
Knees stiff at first, rt knee slightly sore last 5k.
Time: 4:45
Temp/humidity: 26C/79F, 62%
Weight: 60.0kg
Shoes: 270g
Also weights and core at gym at 11:00am

Wednesday
PM: 8k@5:30-6:00
AR: 8k@5:45 (In Yoyogi Park, distance and pace approx.)

Thursday
PM: 16k@4:48-5:14 (However I planned 5:15-5:45)
AR: 16k@5:34 (5:36/5:31)
Tired, knees a bit sore, so took it easy.
Time: 12:30
Temp/humidity: 26C/79F, 35%

Friday
PM: 8k@5:30-6:00
AR: 0 Knees sore. Recovery week needs more recovery time.

Saturday
PM: 24k@4:48-5:14 (But planned 20k)
AR: 20k@5:09 (5:15/5:02)
Legs felt ok, but rt knee a bit sore on the way back. 24 would be too much. Also want to run well on Monday (8k@4:00).
Stopped for water at 9k and sweat pouring off due to humidity.
Time: 3:30
Temp/humidity: 21C/70F, 80%.
Weight: 60.5kg
Shoes: 300g

Sunday
Rest