August 2, 2010

"Easy" Week

Week of July 26 ~ Aug. 1

Plan: 15/15/10/10/15/20/10 = 95km
Ran: 15/15/11/10/18.5/18/15 = 102.5km / 64 mi. 9:44

This was a recovery week - about 100k spread out over 7 days - but it did include a 5k time trial and a hilly 18k run.

5:00pm - 15k. 1:27:42 @5:51
Took yesterday off, so ran today. Legs stiff and tired, was thinking about 20k, but decided 15 was enough.
Weather: 30C/86F, 60%
Weight: 60.1kg

11:30 - Weights and core at gym.
3:00 - 15k. 1:22:21 @5:30.
29:45/27:16/25:19 @5:58/27/04
On shady course. Felt ok last 5k, but not really "good."
Weather: 32C/90F, 45%

7:30pm - 5,000m time trial in 19:01.
3:48/51/48/50/43 Last 400m in 86.
Felt ok, running with club member Juergen. Hot, but not too bad. Quite windy.
Had time for long warmup, so legs felt ok.
2000m warmdown (actually extra distance) barefoot.
Weather: 28C/82F
Weight: 60.2kg
Shoes: 182g (lightest, no insoles)

11:00 - 10k. 55:59 29:13/26:46
Legs stiff from time trial.
Weather: 26C/79F, light rain, very humid

9:00 - 5k. 28:08 15;11/12:57
11:00 - Weights and core at gym
7:00 - 13.5k. 1:11:19
Farewell run for Christian Sommer. (Namban is losing one of our best runners).
Included 3 laps around the Detached Palace ( 3 x 3.3k) with 2.5 at a good pace (about 4:48).
Weight: 59.8kg

18k but distance approximate. 1:57
Namban run in Kamakura with 36 people. (Not everyone did 18k). Farewell run for Arnaud and Leng Leng, who are going back to Singapore and who will be missed. About 2k flat, then 3k of hills, then 2k flat, then 6k of hilly trials, 1k flat easy, 4k flat along beach road at a good pace (last k working hard thanks to Juergen and Paddy).
Relaxing at a beach club and a fun dinner. A great day.

15k. 1:22:36 @5:30
At Tsudanuma (Makuhari) (visiting father-in-law). Measured this with the car and later with Map My Run, which were in close agreement. The strange thing is, I don't think I was running 5:30 pace. The first 2k were about 6:00. After that I picked up the pace, but not much and there are some marked kilometers that I was doing in 5:40, which seemed right, and which I held til the end. Strange....
Anyway, I'll call it 15k and see what happens the next time I run it.
3:00 - 32C/90F
Next week hope to be back up to 140k.


  1. It must be good to have 100k as a recovery week. That'd be a high week for me at the moment, but planning to get back there soon. Hope you feel refreshed and strong during next week's 140.

  2. Bob, it's great reading your blog when I can. 100k as a recovery week, impressing. You are on the right track, for sure. Keep it up... Wish I could have been together with you, Paddy and Juergen down in kamakura.