Week of July 12 ~ 18
Plan: 25/20/25/15/25/30 140k
Ran: 25/20/25/15/20/35 140k / 87 mi. 12:48
Finally got to 140k! Which is much more satisfying to say than 87 miles.
And felt good at the end of it!
Only running in light shoes these days, and with no insoles. Feels good, no problems.
Rest (So important - gotta have a rest day!)
10:00 - 10k 30:34/28:43 @5:55/k (24C/75F, rain)
11:30 - weights and core at gym
4:00 - 15k 1:15:54 @5:03
26:22/24:39/24:54 @ 5:15/4:57/59
Felt real good after 4k warmup. Had to force myself to run slower than 4:50. Two runs are better than one on easy days. The one in the morning is kind of a slog, but the one in the afternoon feels great.
11:00 - 12k 34:33/33:28 @5:40
7:30 - 8k 400 x 4 x 3 sets
Running easily, legs felt fine. Last two barefoot.
Club divided into 6 groups of 6-8 people, everyone enjoyed the workout.
4:00 - 25k 2:03:51 @4:56
5 x 500m hills in the middle.
Middle 5k of hills was 3 up hard, 2 down hard.
Up - 2:16/13/13/41/49 Down - 2:34/34/36/1:54/56
Last 5k was 4:30/30/30/26/15. Didn't think it would be so fast! Quads felt ok.
This was a good workout.
Weather: 28C/82F, 55%
11:00 - weights and core at gym
4:30 - 15k 1:24:52
Legs tired, as expected, from yesterday. Very hot day, but cooled a bit, with a breeze, from 4:30
Weather: 31C/88F > 28/82, 55%
Weight: 60kg. I seem to have come down from around 61 to 60.
11:30 - 20k 1:56:27
Legs tired, very hot. 2 water stops.
Wanted to run 10/15, but had to go out in the afternoon.
Along Tamagawa Josui (shady, next to a stream), so distance not quite exact. I should map this carefully on Map My Run.
30 > 32C/90F, 50>40%
3:30 - 35k/21.7mi. 3:17:25 @5:38
Tamagawa Josui. Total distance and splits approx, but very close, esp. first and last 5k.
Legs felt ok and surprisingly good last 10k. Tired last 5k, but quads ok and could run 5min kilos.
Wore Nike fuel belt and drank lots - refilled all four bottles.
Weather: 31C/88F > 27, 45% > 60%
Weight: 60.9kg (bigger than usual breakfast and lunch)
I will try another 140k week, then cut down the following week.
10 hours ago