Week of Mar. 1 ~ 7
Slight taper the last 3 days, although the mileage was higher than last week! (114.4km)
LA Marathon is on the 21st. Basically decided that two weeks is enough of a taper.
Had a light dinner and drank too much beer at the party last night after the Tokyo Marathon, so did not eat much breakfast and lunch, so lost 1kg. Good!
20k @4:46 1:35:31
Felt good after 2k warmup. Legs felt fine. Planned to come back faster than out.
Temp: 7C/45F, humidity 70% (sunny, dry weather is mostly gone, lots of cloudy, rainy weather)
AM - weights and core at gym
11:00 - 12k @5:38
7:30 - 8.4k 6 x 1000m in 4:19/3:57/4:01/00/02/00 (200m jog after each, total time 6:30)
Legs felt ok, 4:00 pace felt fine.
20k @5:00 1:40:10
Felt ok after 3k warmup. Had to hold back on 3rd 5k to avoid running @4:40.
15k. 5k warmup @5:21 10k MP in 42:48
Felt so-so on warmup, stretched, felt good on 10k. Trying to run faster than MP (Pete McGill: train faster than goal pace), but pace did not feel hard.
Temp: 17C/63F (suddenly one nice day)
11:00 - weights and core at gym
24k @4:54 1:56:41
25:33/25:06/23:48/23:48/18:23 @5:06/01/4:45/45/36 Last k 4:24
Felt good, but legs tiring last 6k. Also due to cold, rain and wind. Legs got cold and hands were freezing. Coldest I've been on a run in a long time.
Temp: 6C/43F Rain and wind made it much colder. Two pairs of gloves had no effect.
Weight: 60.7kg (?) No dessert!
Total for week: 114.4km (71mi.)
Fri, Sat, Sun ran 15/15/24 instead of 20/20/30 (or thereabouts) so that is the start of a taper. Sunday was the last really hard run until the marathon. Next week 80-85k.
4 hours ago