Less mileage than I wanted, but had two good runs.
Thought I might not be 100% recovered from the hard 35k on Sunday, and I was right. Knees and quads got progressively sore the last 5k.
11:00 - weights and abs in the gym
12:00 - 12k @5:33 Legs stiff, took it easy.
7:30 - 8k with 5,000m time trial on the track.
18:38 3:53/41/43/43/38 (15 seconds faster than last month)
After I took the first k out too slow, Fabrizio and I got into a good pace. Felt better the last 3k then the first 2. Strong to the end, last 400 in 83. A good run.
A bit chilly, not cold. Wore shorts and no-sleeve top.
Shoes: 220g Nike Cage
Quads a bit sore.
Legs heavy, could not move. Had time for 15k, but cut it short.
Legs tired, very windy, quite warm (long-slv shirt was too hot) and too soon after breakfast!
24k. 5k @5:24, 4k @5:01 15k @4:20
Ran in the morning to beat the rain. Felt so-so. Legs ok but definitely not fresh. Not cruising, had to focus on the pace. But a good marathon pace run.
3x around Imperial Palace after cheering for Nambanners at the Tokyo Marathon, which was cold (3C) and hard rain. Miserable! But the sun came out in the afternoon.
Total for week: 109km (68 mi.) 9:26
3 hours ago