March 15, 2010

Gradual Taper

Week of March 8 ~ 15
Cut back the distance to 15k runs. Rested Sunday, ran Monday.


15k @4:52 1:13:06
25:31/24:27/23:08 @5:06/4:54/4:37
Light snow, but wet, and some wind against going out. Felt ok, but not easy to run (2 long-slv shirts and windbreaker).
This is not training for 20° LA Marathon!
AM - weights and core at gym.
Time: 1:00
Temp: 3C/37F
Weight: 59.8kg

7k 1600/1200/1000/800/600/400
per k: 4:06/3:52/3:55/3:48/3:55/3:42
No warmup. Felt ok, not trying to push (trying not to push).

15k @5:15 1:18:56
Just taking it easy.
Time: 12:00
Temp: 10C/50F
Weight: 59.3kg

15k @ 5:06 1:16:30
Legs felt ok, comfortable pace.
AM - weights and core
Time: 5:00
Temp: 12C/54F
Weight: 60.3kg

15k @5:04 1:16:07
At father-in-law's near Makuhari. Ran to and through Makuhari. Strong wind! Going over a bridge it nearly blew me onto the road. Distance approximate but last 5k is pretty close. Planned to pick it up and ran 23:19. Legs were stiff, especially quads.

Decided to rest legs. Also, it is supposed to be 19° tomorrow, so want to do a run in warm weather.

12k 6k@5:18 3k @4:32/49/42 3k @4:28/17/15
Basically as planned: Less distance but a good pace for 6k, w/ 3k at MP.
Legs felt ok. Against wind coming back.
Time: 4:00
Temp: 15C/59F (not 19! LA is presently very hot! Well, the race starts at 7:20am, so should be ok).

Total for week (inc. Monday): 79k/49mi. 6:40
LA Marathon is next Sunday, leaving tomorrow. Next post will be a post-marathon post.
I should be ready. Even bought a new watch, in case my old watch quits the day before the race (does anyone except Susan Griffin and I worry about this?).
By the way, the LA Marathon sold out: 25,000. My number is 732!


  1. Enjoy Bob

    I'm looking forward to hearing all about it.

    Try to blog from there if you can.

    All the best!

  2. Good luck Bob...I am sure you will run well. You have done the training so the race will just reflect that in a good performance.
    Looking forward to hearing of your result.

  3. Best of luck during the race, Bob. Looking forward to reading about it.

  4. All the best in LA Bob. You certainly put in the training. About the spare watch, i'm forgetfull and it's all I can do to bring one watch.

  5. Have fun! The weather this weekend i suppose to be in the low 50's at the start, and in the low to mid 70's by the time things finish. Should be plenty of sun! Enjoy L.A.!

  6. Bob, hope the flight goes well and the LA heatwave abates. If you get a chance, post a comment to your blog after the race in lieu of a post.

    Can't wait to see how you go. All the training indicates a good one!

  7. Congrats Bob, first in your age group, great job. Not sure what your goal time was but it looked like your splits were pretty even so I'm assuming you were close to your goal.

    P.S. I miss running with you guys.