October 4, 2009

Up to 19k at Marathon Pace

Sept. 28 - Oct. 4. 9th week of 18-week marathon program.
Program Menu: 108km. Actual Run: 107km/66mi.

PM: 16k. 10k in am, 6k in pm at 5:30-6:00.
AR: 16k. 10k@5:45, 6k@5:51.
Ran at 12 noon and 6:45. Legs feeling a bit tired.

PM: 24k@4:48-5:14
AR: 24k@4:59 (5:16/4:42). 1:59:43
Knees stiff most of the way out. Ok coming back, legs tired last 4k.
Time: 11:30
Temp/humidity: 23C/73Fm, 73%
Weight: 60.3kg
Shoes: 300g
Core work in afternoon with ASIJ team.

PM: 10k@5:30-6:00
AR: 10K@5:19
On the track in the evening. Legs felt ok.

PM: 21k@4:48-5:14
AR: 20k@4:54 (distance approx.)
Warmup in Nogawa Park (next to American School), then 6 x 600m hills at a pretty good pace with team members, then 11k@5:08. Legs tired at end.
Time: 3:30
Temp/humidity: 25C/77F, 40%
Weight: 60.1kg
Shoes: 270g

PM: 11k@5:30-6:00 with 6 x 100m pickups
AR: 9.8k@5:56, 6 x 100m pickups (100m jog in between)
Legs kind of tired, felt only so-so.

PM: 26k. 5k warmup, 19k@4:21 (marathon pace), 2k warmdown (cooldown?)
AR: 26k. 4k warmup, 20k@4:22, 2k@5:48
Splits: 4:10/30/21/26/19/24/34/36/22/27/25/15/24/19/17/28/19/17/16/11.
4:34 was up 600m hill. 4:36 was a shock, but it continues slightly uphill and looking at past training logs, I often run this k slow. 4:19 was down the hill. 4:28 was when I slowed a bit to run with a guy who stayed with me after I passed him and we were talking. Looked to be in his 50s.
20k time: 1:27:21 (44:10/43:11)
Once again I mistook the distance! (2nd time in 3 weeks - disturbing pattern - haha.) Started the MP portion at 3.6k mark on the bicycle path instead of 4.6. Getting there was a bit complicated, but not THAT complicated. Anyway, felt tired and thighs were sore during the warmup, but felt ok after a bit of stretching. Felt like I could have run another 2k at that pace, but on the 2nd k of the warmdown legs got very tired and sore. A mental letdown. Interesting - shows that your mental state is very important.
Used water belt and drank all four bottles (Aquarius sports drink) not only for the hydration, but to get used to using it at marathon pace. Had a cup of sports drink/ with chia before running.
Time: 4:15
Temp/humidity: Start-24C/75F, 40%; Finish-22C/72F, 75% (interesting how the humidity always goes up around 5-6:00. I never knew that before.) No wind. Didn't feel at all hot...very nice for running.
Weight: 59.7kg
Shoes: 220g Nike Katana Cage2


  1. You're sticking to the program well Bob. Glad the knees are holding up. Funny about the extra k - just don't run an extra lap of the track at the finish of the marathon ;)

    By the way, I prefer warm-down, as logically, it's the opposite of warm-up!

  2. Yes well done Bob.

    As for the tired legs, I also get them but found that taking time off doesn't help. A few days rest only makes them worse for me coming back.

    So maybe just slow right down, crawl, on a few of your slower days and get plenty of sleep. This will help you'll get though this program and to the starting line in good shape.