Week of July 5 ~ 11
Plan: 25/20/25/15/25/30k 140k / 87mi.
Ran: 25/19/25/15/22/30k 136k / 84.5mi. 12:31
Too tired on Sunday to add an extra 4k!
Monday
Rest
Tuesday
10:30 - weights and core at gym.
4:00 - 25k. 2:08:21 @5:08
28:16/25:57/25:06/24:34/24:26
@5:39/12/01/4:55/53
A progressive run without trying to!
First 5k WU, then felt ok. Last 10k not pushing, felt slower than 5:00. Drank no water, was ok.
Weather: 28C/82F, 60%...humid!
Weight: 60.7kg
Shoes: 210g/7.4oz Nike Cage2
Wednesday
10:00 - 10k very easy 30:30/28:44 Typical morning shuffle.
7:30 - 9k with 1000m x 6
4:43/27/25/25/29/18 (200m abt. 3:30 in bet.)
Actually felt pretty good - cruising easily. Last one barefoot, also 600m jog.
Temp. was comfortable.
Thursday
4:00 - 25k 2:15:37 with 5 x 500m hill
29:04/28:43/26:06/26:03 @5:49/45/13/12
5 500m hills in the middle (after 11.4k) - Up: 2:35/33/31/25/21 Down: 2:41/39/39/41/30
Legs tired going out (and hot). Stretched for 4' after 10k and felt ok on hills. Expected 2:35 each one, but got faster. Drank water before and after hills, Tired last 3k.
Weather: 30C/86F, 45%
Weight: 60.8kg
Shoes: 275g/9.7oz Biom
Friday
11:30 - weights and core at gym
1:00 - 15k 29:56/29:32/28;53
Legs very heavy and didn't want to try to go faster because hills Sat. and long Sun. Also very humid, with some rain.
Saturday
2:15 at Kamakura with Jay, Keren and Michael.
22k. 1:57
Distance probably a bit less, but about 15 mins of steep hills in the beginning.
Beach to Zushi Marina, up hill to "Beverly Hills", back to beach road, almost all the way to Enoshima (against the wind), back to beach. Hot but not brutally hot.
Shoes: 182g/6.4oz Nike Zoom Air
Sunday
3:30 - 30k. 2:44:02 @5:28
29:05/27:38/03/26:25/33/27:16 @5:49/31/24/17/18/27
Felt ok first 20k, taking it easy, but legs got tired last 10k. Thought I might add an extra 4k to make the week 140k, but too tired. (Adding extra k at the end of long runs almost _never_ happens.)
Water at 9k, 21k, 24.5k.
Weather: 28C/82F > 26C/79F 60%>80% But it rained 3 times, so why isn't it 100%?
Anyway, 136k is a good week (especially with the hills on Thursday), the most I have ever run.
I'll try for 140k next week....
Good running to you all.
3 days ago
A very solid week
ReplyDeleteYou're holding it together well Bob. Fresher than Scott Brown by the look of it.
ReplyDeleteLaughed at the extra ks. I'm usually taking ks off before the end of long runs ;)
Great week: Almost all in Singles AND over 6 days..
ReplyDeleteJust read that recent article on Ed Witlock... entertaining read...
ttp://www.runningtimes.com/Article.aspx?ArticleID=18810&PageNum=6
Those are a lot of k's. Holding up well?
ReplyDeleteHey Bob
ReplyDeleteDid you manage you 140K week? I think the high mileage will definitely help you with your marathon times but maybe doing this kind of mileage in the Japanese summer, which is much hotter than the ones I've experienced in Sydney, might not be a good idea.