Nov. 2 — Nov. 8. 14th week of 18-week marathon program.
Program Menu: 96-103k. Actual Run: 84.3k (53 mi.)
Zero k Monday but good runs on Friday and Saturday.
Monday
PM: 14k with 5 x 600m strides.
AR: 0k
Legs sore last week and did a hard run last Saturday, so decided to take Ryan Hall's advice (pre-New York video) and get enough recovery. It was good advice, but for racing strategy I guess I'll look to Meb for advice.
Tuesday
PM: 23k@4:48-5:14
AR: 23k@5:08 (5:22/4:54)
Legs stiff going out, also into cold wind. Coming back quads were a bit stiff and then sore.
Time: 12:15
Temp: 13C/55F
Weight: 59.6kg
Shoes: 240g
Wednesday
PM: 10k with 6 x 100m strides
AR: 12k. 8k@5:57 (4:30), 4k@6:10 (7:30)
Thursday
PM: 8k@5:30-6:00
AR: 8k@5:48
Easy pace, felt ok.
Friday
PM: 14-21k with 8-15k @ race effort
AR: 14.3k with 10k hard effort in 39:25.
Splits: 3:57/52/56/4:00/03/01/00/3:54/39
Did not feel motivated to run really fast. Also have trouble running fast in dusk/dark. Felt good, though.
Time: 4:45
Temp: 16C/61F
Weight: 59.6kg
Shoes: 192g light racers
Saturday
PM: 27k@4:48-5:14
AR: 27k@4:57 (5:05/4:49)
Felt fairly good. Legs not tired despite yesterday. Last 5k legs getting sore, but also felt strong (a bit strange, but a good feeling). Got in a zone and ran in well (last 2k 4:42 and 4:40).
Fastest long run (continuous) so far, and after a hard 10k!
Time: 3:30
Temp/humidity: 18C/64F, 65%
Weight: 59.7kg
Shoes: 240g
Sunday
Rest
2 days ago
Looks like the training is going well. The 38.58 for 10k is a great time.
ReplyDeleteGood to see you are remaining on track with the training Bob.
ReplyDeleteThe title of your post is interesting as it also describes my love life of late ;)
Scott, I thought it'd be "slow start, then snoring".
ReplyDeleteI like how you can run a sub-40 at will in training Bob. Yes, take Meb's advice - don't let the leaders get away at any time!
relish the rest days. see you soon
ReplyDeleteNot long now. Good luck.
ReplyDelete