October 18, 2009

Successful Long Week

Oct. 12 — 18. 11th week of 18-week marathon program.
Program Menu: 113km. Actual Run: 113km (70 mi.)
This was the longest week of the program (although 2 weeks from now is 112km).
It presented no problems.

PM: 10k + 6k @5:30-6:00
AR: 10k@5:45, 6k@5:32.
At 12:00 and 5:00. Felt ok.

PM: 24k@4:48-5:14.
AR: 24k@4:54
Consisting of 5.5k to school, rest, 2k easy, 3 x 800m (3:05/10/30) with girls, 1600 in 6:03 with slower varsity boys, 6k@5:03 in park, 5.5k home.
Time: 3:00
Temp/humidity: 20C/68F, 50%
Weight: 59.8kg
Shoes: 300g
Also weights and core work at gym at 11:00.

PM: 10k@5:30-6:00
AR: 9k@5:38. Felt ok, only had time for 9k. Lucky because just after I got into the locker room at the track there was a torrential cloudburst with hail. Everyone stopped; apparently the rain was so hard you literally could not run.

PM: 20k with 11k@4:00 (Lactate threshold; half marathon pace)
AR: 3.25k@5:36, 11k@4:02, 2.25k@5:42, 3.5k@6:00 (later with team)
Splits: 3:59/4:02/3:58/4:07/02/06/03/03/04/58/56 (44:22)
Legs a bit tired, stomach a bit full from big, late breakfast, but felt ok and ran ok.
Time: 12:30
Temp/humidity: 21C/70F, 40%
Weight: 60.1kg
Shoes: 192g (old lightweight 5k racing shoes)

PM: 8k@5:30-6:00
AR: 9k@5:54
Legs tired
Also weights and core work at gym at 11:00.

PM: 35k@4:48-5:14
AR: 35k@5:02 (5:06/4:58)
2:56:14 (1:29:17/1:26:57)
5k splits: 25:58/33/35/30/06/05/23:23. Last 2k: 8:57
Time: 3:00
Temp/humidity: 19C/66F, 60%
Weight: 59.7kg
Shoes: 240g
Legs felt good from the start. They were getting tired and a bit sore the last 5k, but picked up the pace and felt strong the last 2k. Legs did not feel bad after finishing. Had some rain for about 45 minutes, but it did not bother me. Drank 4 160ml/6oz bottles of water and ate 3 carbo gels.
Quite a good run after the hard run on Thursday.



  1. You're doing well Bob. 113k with a day off is lots of running.

  2. 20Km on Thursday followed by 35 on Saturday.Thats pretty heavy. This is looking like a good Marathon race for you.