August 16, 2010

141k - No Aches or Pains

Week of Aug. 9 ~ 15

Plan: 20/20/20/25/20/35 = 140k
Ran: 20/21/25/20/20/35 = 141k / 87.6 mi. 12:39

Top Namban runner Brett Larner says that he found several plateaus as he increased his training. When you reach and maintain those levels, you show improvement. His were 80k, 100k, 130k and 160k per week. In other words, running 120 a week does not do you much more good than running 100, but if you can do 130, you will show more improvement. I would agree that above 100 (62 mi.) seems to make a difference. Since I have been doing that consistently, my quads are never sore anymore. I'm hoping that 130 or in my case 140 is another plateau.


11:00 - Weights and core at gym.
4:00 20k. 1:45:27 @5:16.
28:44/27:03/25:12/24:26 @5:45/24/02/4:53
Legs not moving too well going out, but ok coming back.
Weather: 30C/86F, 60% > 28C/82F, 60%
Weight: 59.4kg

12:00 - 12k. 1:08:04 @5:43
35:05/32:58 @5:51/30 (32C/90F)
7:30 - 9k. 400 x 4 x 3 sets.
Nice pace. All 95-105, but last one in 87. Last 4 barefoot.

2:00 - 25k. 2:13:42. @5:21
Pace varied quite a bit as I slowed to run with another runner the 3rd and 4th 5ks.
Weather: 28C/82F (felt cool!), rain at start, nice at finish.

9:00 - 10k. 54:04 @5:24. 29:21/24:43. (28C/82F)
11:00 - Weights and core at gym.
1:00 - 10k. 48:15.
26:08/22:07 @5:13/4:25.
Felt pretty good at 1:00. Didn't plan to run 2nd 5k so fast...a bit surprising (in the heat).
Weather: 30C/86F, 50%

4:15 - 20k. 1:45:03 @5:15
26:49/29:18/25:46/26:08 @5:21/15/9/13
Legs a bit tired, but felt ok. Running easily...had to force myself to slow down last 7k.
Weather: 30C/86F, 50%
Weight: 59.5kg

4:00 - 35k. 3:12:39 @5:30
29:27/28:48/28:05/27:46/26:13/26:41/25:36 @5:54/45/36/33/14/20/06
Legs felt just "ok." Took it easy going out, picked up the pace without really trying to the last 15k. Felt ok the last 5k.
Really sweated a lot the whole way - more than usual. Stopped for water 6 times.
Weather: 32C/90F, 50% > 30C/86F, 65% (still 30° at 7pm)
Weight: 60.1kg (pancake brunch).


  1. Another good week Bob. Very impressive.
    I note what you say about increased Km having a beneficial effect.
    However i found that I was running 3.10 Marathon at 140/160 Km a week but when I took it down to 90 Km per week my time went down to 2.50.
    My reasoning was that I was running faster at the 90kpw (rather than being out there for so long ...sometime 175kpw)and accordingly racing faster.
    I think it may depend a bit on what level you are running at. If you are are just a 3 Hr runner it may be different to running 2.10-2.20.
    As always, good luck.

  2. words i have never said of my own running...
    "had to force myself to slow down"!!! how dare you, young man.

  3. Another good week there Bob. Interesting what you say about plateaus at certain mileage. I'd like to get some 100k weeks rolling... maybe after the election!

  4. Yes, really impressive mileage, Bob! But I've kind of been thinking about your training a little during my own training, and I guess I have been wondering if what Jon says above is true.
    If your goal is to run a 4:21 pace in the marathon, is it very helpful to run at around a minute over that during the majority of all your training? Or is your strategy just to build strength and then work on speed later?
    I personally have been trying to chip away at my overall average speed, and while I'm still only at about half of your weekly mileage right now, I keep everything at 5:00 or under with the hopes that it will make it easier to run longer distances at a faster pace.

  5. My problem is not with the pace - I can run that pace with no trouble. The problem is that my legs (mainly quads) get too sore and tired the last 7-10k to maintain that pace. So I have to strengthen my legs and the only way to do that is to run high mileage. And in fact, my legs are much stronger now than they used to be.
    But yes, in September and especially October, I will be doing quite a bit of marathon pace and faster runs.