October 12, 2009

Recovery Week

Oct. 5 - Oct. 11. 10th week of 18-week marathon program.
Program Menu: 93km. Actual Run: 89km/55mi.
Decided to take a bit more recovery on Saturday.

PM: 14k@5:01-5:28
AR: 11.5k@4:57 (5:15/4:42)
With ASIJ x-country girls. Knees very stiff first 4k, then ok. Nice pace coming back. Rain got heavy so did not run more after returning to school.
Time: 3:30
Temp/humidity: 19C/66F, rain
Weight: 60.2kg
Shoes: 275g

PM: 14k with 6 x 800m @ 5k race pace (3:00)
AR: 14k. 2.2k@6:00, 6 x 800m @ 3:05/2:53/52/54/52/43 (walk between abt. 3:45), 7k@4:56
With Kana, Arisa and Bessie. Felt quite good. Felt good on 7k also.
Time: 3:30
Temp/humidity: 19C/66F, rain
Shoes: 270g
Also weights and core at gym at 11:00.

PM: 10k@5:30-6:00
AR: 10k@5:40
At the track in the evening.

PM: 18k@4:48-5:14
AR: 18k@5:14 (5:27/5:01)
Quads a bit sore coming back. Probably from 800s on Tuesday.
Time: 5:15
Temp/humidity: 22C/72F, 35%
Weight: 60.1kg
Shoes: 300g

PM: 13k@5:01-5:28 with 10 x 100m pickups
AR:13.5k@5:44 + 10 x 100m pickups (100m jog)
Legs tired, quads and knees a bit sore, so took it easy. Striders also easy.
Time: 12:30
Temp/humidity: 21C/70F, 31%
Also weights and core at gym at 11:00.

PM: 24k@4:48-5:14
AR: 20k@5:05 (5:15/4:54)
Decided to take a bit more recovery, as next week is the longest week. Legs felt good, quads were fine, but getting a little sore last 2k, so 20k was good.
Time: 4:30
Temp/humidity: 20C/68F, 50%
Weight: 59.6kg
Shoes: 240g

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