Week of Jan 31 ~ Feb 6
Plan: 0/24/10/22/20/20/30 - 126km
Ran: 0/24/12.3/22/20/20/30 - 128.3km / 80 mi. 11:29
11:30 - machines at core at the gym.
1:30 - 24k in 2:07:51 @5:20
Slight discomfort in the thighs last 4k.
Wore new Asics Sky Sensor Neos, which are great. Light. but not too light, with a solid feel in the forefoot (no insoles). These will be my marathon shoes.
7:30pm - 1000m x 6 in Yoyogi Park.
3:50/48/52/51/52/46 (interval: 200m, 2:40)
Felt ok, but not great. Nice workout, with a group of about 12 running in the 3:40s (4 in the 3:30s).
12:30 - 22k in 1:49:55
Hills: 500m x 3 hard up, 3 hard down. For some reason, it's hard to run fast downhill, but I finally got the last two down to 1:48 and 1:50 (which is still only 3:36/40 for 1k).
Weather: 9C/48F, 30%, sunny
11:30 - machines and core at the gym.
1:00 - 20k in 1:52:56 @ 5:39
Easy pace, quads sore last 4k, but good that they are sore, since that means I am working them hard.
Weather: 12C/54F, 20%, sunny
2:30 - 20k in 1:52:40 @5:38
Quads sore last 5k.
Weather: 10C/50F, 40%, sunny
2:30 - 30k in 2:32:11 @5:04
Wanted to do a progression run, so pleased to have done that. Also wanted to do the last 5k in under 4:30 pace, so pleased with that also. Legs felt pretty good all the way.
Weather: 11C/52F, 40%, cloudy
Shifting the hard day from Friday to Thursday and doing easy pace runs Friday and Saturday seems to work well.
14 hours ago