Week of June 7 ~ June 13
Plan: 20/15/15/20/15/25k = 110k / 68 mi.
Ran: 20/16/15/20/14/15k = 100k
Cut back the last long run because my quads are sore.
Planning to run nothing under 5:00/k pace (except Wed. intervals). Decided I don't need to run "fast" when I am building up distance. It just makes the legs more sore.
Monday
Rest
Tuesday
20k @ 5:11 26:41/26:08/25:22/25:26
Felt. ok. Ran the pace I wanted to.
AM: weights and core at gym.
Weight: 61.1kg
Wednesday
12:30 - 8k @5:31
7:30 - 8k. Warmup then 1000/1000/1500/1000/1000
4:25/4:33/5:36/4:14/4:18 (1500 @ 3:44/k)
The objective of this workout (for club members) was to run 2 1000s at 15 secs. slower than usual pace (jog 200), then a 1500m time trial (walk 200), then 2 1000s at usual (hard) pace. I decided to let the runners try a 1500m time trial and this seemed to be a good way to do it. I think it was a good workout. I took the 1000s easy and ran fairly hard on the 1500. However, this caused a bit of hamstring tightness over the next few days. From now on, Wednesdays will be easy.
Thursday
15k @ 5:42 28:50/27:55/28:39
Quads stiff first 10k, sore last 5k. Any pace was ok...just for the mileage.
15k is a long way when your quads are sore and you are running at a slow pace.
Friday
20k @ 5:29 27:32/27:20/27:14/27:34
Kept the pace easy. Quads a bit sore the last 3k.
AM - weights and core in the gym.
Saturday
14k @5;22 26:43/26:22/22:04
Last 4k @ 5:32 as quads got sore.
Sunday
15k @ 5:36 (different course, no splits)
Legs tired and right quad sore.
Well, 100k is ok for the week.
Weight: 61.2kg
Total for week: 100k / 62 mi. 9:14
Nice weather every day but next week is supposed to be rainy (start of the rainy season).
11 hours ago
Amazing training week. I tend to fall apart physically after 45 miles or so...
ReplyDeleteBob, interesting how sore your quads were for days after that Wednesday session. I agree that 15k is a long way with sore legs!
ReplyDeleteSling did an interesting session (borrowed from Ryan Hall) - 2 sets of 8 x 300 with 200 recoveries. The 300s at 3k race pace and the 200s in the same time. I guess Hall would do 47 for the 3s, with the 2s in 47.
Rainy season started down here a couple of days ago. Muggy as all hell. Even though the temperature hasn't been that high in the mornings I'm coming back ringing wet with sweat the last few runs.
ReplyDelete