September 7, 2009

Tough Marathon Pace Run

Week of Aug. 31 - Sept. 6. 5th week of 18-week marathon program.
Program Menu: 101km. Actual Run: 100km (62mi).
Late post due to the fact that I bought a new 24" iMac on Sunday and have been fussing with it ever since (and setting up the old Mac for my wife).

PM: 14k with 8k@4:00. Lactate Threshold.
AR: 12k with 8k@4:08.
4:03/12/17/12/12/05/04/3:59. Fairly hard rain and wind caused by nearby typhoon. Cut the "warmup" to 2k. Kind of hard to focus, so a good run. Actually expected 4:10 or 4:15.
Time: 2:00
Temp/Humidity: 18C/64F, 95%
Weight: 60.3kg
Shoes: 240g

PM: 23k@4:48-5:15
AR: 23k@5:06 (5:12/5:00)
Felt pretty good the whole way
Time: 5:15pm
Temp/Humidity: 27C/81F, 70%
Weight: 59.9kg
Shoes: 300g
Also weights and core at gym at 11:00am

PM: 8k@5:30-6:00
AR: 8k@5:50
Knees sore at first, then ok.

PM: 19k@4:48-5:14
AR: 19k@5:08 (5:17/5:00)
Time: 5:00pm
Temp/Humidity: 22C/72F, 65%
Weight: 59.9kg
Shoes: 240g

PM: 8k@5:30-6:00
AR: 6k@5:45
Legs tired. Plan to run a bit tomorrow morning
Also weights and core at gym at 11:00am

PM: 29k. 10k@5:15-5:30, 16k@4:22 (marathon pace, 7:01/mile), 3k@whatever.
AR: 32k. 10k@5:25, 16k@4:23, 3k@5:51
At 9:00am ran (jogged) 1.5k warmup and 4.5k cross-country course (practice run) with the slowest boys on the team. So easy I'll call it 3k.
Splits were: 4:29/34/16/27/23/15/8/25/19/21/20/29/27/25/26/21.
First. 4.5k of 16k is gradual uphill, next 6k is gradual downhill. Had to work pretty hard the whole way. Might have been able to run a little more than 16k but definitely did not want to. Knees sore at end. 29th k felt much worse than 25th and 26th ks.
Used water belt. Weight did not bother me. Took water and carbo gel at 10.5k and 18k, and water several other times. Slowed me down a little. Although hard, i guess it was a good run considering it was 26° and the end of a 100k week.
Time: 4:30
Temp/humidity: 26C/79F, 60%
Weight: 59.7kg
Shoes: 220 Nike Katana Cage2



  1. This seesm very good training.
    Are you putting much time into stretching and massage....or does this go without saying?

    I am back in Japan next week.None of this 95% humidity stuff please!!

  2. Yes, good run and week. Esp on an uphill start run. You're doing well at pretty much hitting the program most days. Is it what you expected?

  3. Hi Jon - Well, sometimes you read stretching is good and sometimes you read it is bad and runners don't need it. I decided to go with the "we don't need it" group. I think it aggravates tired and sore muscles. Just a little stretching before fast paced running is all that's necessary (after a warmup jog). I don't really have the time or money for massage, although I would like to do it.

    Ewen - Thanks. Yes, I expected to be able to do the program, as long as my legs hold out.