This is a week of gearing up for my next 12-week training program, leading to the LA Marathon on March 21 (goal time 3:04...again).
My original plan was to do 100km/62mi weeks with a long, hard (progressive) 35km run on Sundays. However, my two marathon gurus, Joachim and Steve, told me that long hard runs are not important. What is important is mileage, i.e., the more, the better. This was confirmed by Scott (In the Long Run) Brown, who piled on the miles this fall and ran a 2:45 at age 44. Not to mention Hosaka's 210km a week. Anyway, they said I should run 120km a week, with no extra-long hard runs, but a marathon pace run once a week.
So...the program is:
Tues: 20k @5:00 (moderately difficult)
Wed: 12k easy (am) and 8k intervals @ abt 4:00 (pm)
Thur: 20k @5:30 (moderately easy)
Fri: 15k with 10k @ marathon pace (prob. gradually increasing distance)
Sat: 20k @5:30
Sun: 25k starting at 5:15 and getting faster
So to check that I am recovered from Santa Barbara and begin building for that, this week was:
Splits: 5k/5k/1k/1k: 24:52/22:25/4:14/4:02
Legs felt fine, no soreness at all.
Rest, work trip to Hamamatsu. Which is why I ran Monday.
Also good because I will run a 5,000m time trial Wed.
5,000m on the track in 18:48
Felt pretty good. Ran with Fabrizio the whole way. Time is ok considering I am coming off a marathon and have not run this fast since July 29th (which was 18:38).
Shoes: 220g Nike Katana Cage
Temp: About 8C/46F
1:49:23 (27:09/27:09/26;53/28:09). Just ran easy pace, which turned out to be about 5:25/k.
Wanted to run under 5:00 pace coming back and did so without difficulty.
Left knee (muscle above/outside knee?) is slightly sore, so rested. Also doing a long run tomorrow with a lady. (If a lady invites you for a long run, you have to go, right?)
2:46:50 up to and around Lake Tama-ko. Legs a bit sore and tired the last 10k. Knee was fine.
Week: 88.3km (7 hrs. 50 mins)
9 hours ago