November 5, 2009

23k Marathon Pace Run

Oct. 26 — Nov. 1. 13th week of 18-week marathon program.
Program Menu: 112k. Actual Run: 102.5k (64 mi.)
Program's longest marathon pace run on Saturday.
This post is a bit late as my entire house is being renovated so I have to spend most of my time carrying things from here to there and back again.

PM: 16k inc. 6 x 1000m @ 3:34-3:50.
AR: 16k. 6k@5:42. 6 x 1000, 4k easy.
1000s: 4:00/3:55/57/50/51/38 (jog 3:30 after 1st, then 3:00).
Rain and wind, although rain let up after 2 1000s. Wore long-slv and short-slv shirts - not ideal for running fast. But felt very good on the last 3 — legs felt strong.
Time: 3:45
Temp and humidity: 14C/57F, 92%. Rain.
Weight: 59.9kg
Shoes: 235g Saucony

PM: 24k@4:48-5:14
AR: 22.5k@5:20
6k@5:18, rest, 7.5k with x-country team @5:20 (22mins out, 18 mins back), 9k@5:22.
Quads sore - didn't want to go faster or longer.

PM: 16k. 10k + 6k @ 5:30-6:00
AR: 13k. 6k@5:57, 7k@5:02
7k included 3 x 800m with kids @3:00 (jog 3 mins.). Quads sore, so cut down run.

PM: 19k@4:48-5:14
AR: 19k@5:26 (5:30/5:24)
Felt ok, but quads got heavy last 5k, so took it easy.
Time: 4:00
Temp/humidity: 18C/64F, 70%
Weight: 59.8kg
Shoes 240g

PM: 8k@5:30-6:00
AR: 4k@6:00.
No time to run more. 11:00: wts and core.

PM: 29k with 23k@4:21
AR: 28k. 5k@5:54, 23k@4:23 1:40:51 (Half in 1:32:18)
Splits: 4:13/22/26/27/19/21/35/36/25/28/19/21/19/19/16/28/27/24/21/22/24/23/10
Had to work hard coming back - pushing most of the way. Right hip and quads a bit sore. It was a hard week.
Drank 4 bottles (small) of sports drink and ate 2 gels. Large lunch 4 hours before, but stomach was ok. Good that I could pick it up the last k.
Time: 4:00
Temp/humidity: 19C/66F, 60%
Weight: 60.5kg
Shoes: 220g Nike Katana Cage 2