Sept. 21-27. 8th week of 18-week marathon program.
Program Menu: 107km. Actual Run: 109km (68mi.)
Legs are feeling pretty good. Long/hard workouts are better than expected.
PM: 10k + 6k @5:30-6:00
AR: 6k@5:40, 11.5k@5:06
11.5 in the afternoon with ASIJ HS x-country top girls (Kana & Emiri) out @ 5:27, in @ 4:45.
Abs work afterwards.
Time: 11:00, 3:30
AR: 23k@5:08 (5:17/5:00)
A surprise. Thought it would be 5:14 or over after good run yesterday. Legs tiring at end but held 5:00 pace.
Temp/humidity: 25C/77F, 50%
10:30am: wts and core in gym
7:30pm in Yoyogi Park alone. Legs felt so-so.
PM: 18k. 4k warmup, 10k@4:00, 4k warmdown. Lactate Threshold
AR: 16k. 3k@5:51, 10k@4:01, 3k@6:36
Legs felt fine. Felt good the whole way. Had to focus to keep the pace, but no real problem.
In Koganei Koen (park) on 5k measured course.
Temp/humidity: 24C/75F, 55%
Shoes: 220g Nike Katana Cage2
PM: 10k@5:30-6:00 (planned 6:00)
Knees and legs tired and stiff as expected, so took it easy. Actually, it didn't feel so easy.
Temp/humidity: 24C/75F, 40%
11:00am: wts and core in gym
AR: 32k@5:00 (5:15/4:45) 2:40:17 (1:24:04/1:16:13)
Last 5k@4:37, last k 4:17.
Felt good going out, but not great. Thought I would run 5:00 in, not 4:45. Felt good the last 10k. Good run for 28° and hard run on Thursday.
Drank 4 160ml (6oz) bottles of sports drink, with CarboShotz gel at 12k and 22k. Cup of chia with sports drink before run.
Temp/humidity: Start: 28C/82F, 50%; Finish: 25C/77F, 60%
Shoes: 240g Saucony.
5 hours ago