June 27, 2010

Longer and harder

Week of June 21 ~ 27
Comes with a revelation.

Plan: 20/20/24/15/20/30km 129km / 87 mi.
Ran: 20/20/24/15/20/30km 129km / 87 mi. 11:27


20k @5:13 1:44:17
28:05/27:01/24:30/24:39 @5:36/24/4:54/57
Knees very stiff first 5k. 3mins walk & stretch after 10k, then felt better.
Time: 2:30
Weather: 30C/86F, 50%
11:30 - Wts and core at gym

12:00 - 12k. 6k@5:55, 6k@5:27 Knees stiff.
7:30pm - 8k. Another new workout for the running club. 1200 at a moderate pace, jog 100, run 300 fast. x4.
B group did 800m for the last 2. About 3:30 rest between each. That's a tough one on a hot night.
I ran with the B group and took it easy, but still a good workout. Ran the last 1600 barefoot. Felt good!

24k. 2:01:22. This was the "harder" part of the week. In the middle of the 20k run (8.6k going out), there is a 500m hill. It is not extremely steep, but steep enough, and continuous. So I ran 10k out, then 1.4 back, then turned around and ran up and down the hill 4 times (an extra 4k). Running hard up and easy down. The ups & downs were 2:20/18/16/15 and 2:36/35/37/35. Pumped my arms hard the last 200m of each hill - that's what weight training is for!
The 20k was 28:51/26:13/23:23/23:21. @5:45/15/4:40/4:40. So the last 10k was pretty good, especially after 4 hills.
Last k was 4:32. Very tired, but quads were ok. Took 3 stretching and 2 water breaks.
Time: 4:00
Weather: 28C/82F, 35%
Weight: 61kg

15k. 1:21:22 29:05/26:59/25:16 @5:49/24/03.
Legs felt very tired at first. 6th k was 5:56, so I said this is ridiculous and picked up the pace. Then I felt better. Felt surprisingly ok the last 5k.
Revelation: Wore my lightest shoes, which are an old pair of Nike Zoom Air Racing that weigh 182g/6.4oz. - with no insoles! They felt really good! This could be an easy way to achieve "minimalist" footwear - light shoes with no insoles.
Time: 1:00
Weather: 31C/88F, 30%
11:30 - wts and core at gym.

20k. 1:51:46. @5:36. Distance approximate, but very close. In Tsudanuma, at my father-in-law's. Ran a different course than usual for the first 10k. Have to measure it by car the next time I go there. Legs tired. Wore my Nike Air Zoom Cage+ with no insoles. I used these for the Santa Barbara and LA marathons, but I now realize they are too soft, especially with insoles. Without insoles they feel much better.

30k. 2:38:00. @5:15
@ 5:40/18/12/00/12/12
At planned pace thru 20k. Wanted to go fast last 10k, but legs too tired and temp too hot to go under 5:00. Did very well to stay at 5:12, thought it would be 5:20 or more. Drank 2 160ml bottles of Aquarius, plus stopped and drank a lot of water at 21k, and refilled one bottle. Legs VERY tired and did well to pick up last k to 5:00.
Time: 2:30
Weather: 29C/84F, 60% (felt like 90%)
Weight: 60.2kg (finally got the weight down near 60. Can I keep it here?)
Shoes: 210g old Nike Cage 2 with no insoles. Felt fine.

129k is not my longest week ever, I did two 130+ weeks in 2008, but much of that was twice a day easy 10k runs. So this was my hardest week ever!
Next week: 135k including a 5,000m time trial.


  1. Wow, congrats! And otsukare.
    Sure you wanna run a 135k week after your hardest week ever?
    Anyway, again, very well done!
    Christian - sweating through somehow

  2. Actually, I've decided I don't. I'm going to cut out the Thursday run (15k) after the Wed. evening time trial. I have to go away on a business trip that day anyway. I'll cut back to 120 and then do 140 the following week (maybe...Sat July 10 will be a tough hill/trail run).

  3. A very solid week with some very firm pace as well. That weather must be murder. Quite the reverse in Sydney with around 10 in the pre dawn morning when I run.

  4. That's a damn good week Bob, esp with the quality in there.

    Interesting about the shoes sans insoles. I'll try that with my horrible Brooks and see if it makes them runnable. Good luck this week and in the 5000 - you should go well.

  5. I thought, going by the title, I'd stubbled on an ad for Viagra!

    That loss of weight could just be water weight Bob. Still, even with all those Ks you should be Keeping an eye on what goes in.

  6. OutstandIng week Bob. I know you've been at this for a while, but the mileage that you are able to run is phenomenal. How motivating!

  7. your revelation makes total sense to me. after running in vff's for a while and reading more about the minimalist thing have decided that old "worn out" running shoes are better than new ones...will save a lot of cash that way! and...what glenn said above..."phenomenal"