Week of Nov, 16 - 22
16th Week of 18-week marathon program
Program Menu: 88-92km. Actual Run: 80.6km (49 mi.)
Less mileage, but two pretty hard days.
PM: 11k w/ 8 x 100m striders
AR: 11k @ 5:56 w/ 8 x 100m striders
AR: 16k@ 5:09 (5:23/4:55)
No time to run 19k. Felt very stiff going out (into cold breeze). Coming back felt better, but still not smooth. Managed to run last 4k ok (in rain).
PM: 8k w 6 x 10m strides
AR: 6.6k @ 5;21 w 6 x 100m (good striders at track)
PM: 8k recovery
AR: 0 Had to go to Epson in Nagano pref. Decided to rest.
PM: 14-18k w/ 8-10k race.
AR: 20k. 7k@5:21, 13k@ 4:21 (marathon pace)
Race effort is too hard - decided to do MP run. Felt easy for 10k, but legs a bit sore last 3k
AR: 27k@5:06 (5:14/4:58)
Felt stiff going out but ok coming back. Legs getting sore last 5k. Two hard days! Does not seem like a taper....
11 hours ago