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.
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.
Temp/humidity: 23C/73Fm, 73%
Core work in afternoon with ASIJ team.
On the track in the evening. Legs felt ok.
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.
Temp/humidity: 25C/77F, 40%
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
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.
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.
Shoes: 220g Nike Katana Cage2
2 hours ago