February 6, 2011

A Good Week

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

Monday
Rest

Tuesday
11:30 - machines at core at the gym.
1:30 - 24k in 2:07:51 @5:20
27:04/04/26:13/14/21:15 @5:24/24/15/15/19
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.

Wednesday
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).
Temp: 6C/43F.

Thursday
12:30 - 22k in 1:49:55
8.5k/5k hills/8.5k
27:04/18:45/23:26/16:33/24:05 @5:24/22/hills/4:49/48
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).
Weight: 60.8kg
Weather: 9C/48F, 30%, sunny

Friday
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

Saturday
2:30 - 20k in 1:52:40 @5:38
Quads sore last 5k.
Weight: 60.1kg
Weather: 10C/50F, 40%, sunny

Sunday
2:30 - 30k in 2:32:11 @5:04
27:26/17/26:41/24:54/23:55/21:55 @5:30/21/21/4:59/47/23
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.
Weight: 60.3kg
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.

7 comments:

  1. I'd say Friday's sore quads are a direct result of Thursdays down hills. But nice session to do after Tuesdays work.

    These downhills shouldn't leave you sore for more than a day after but will be doing you good. They are Hosaka's favorite session and he is still doing alright!

    Did you see he ran 2:42:... for the Marathon on Sunday, just gone. At 62, Incredible I reckon. And Peter Magill just won the Master's Cross Country in the States in 26 minutes at 49!

    Plenty of good runners out there to inspire us.

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  2. Knew that Brett said that Hosaka wanted to go under 2:40, but 2:42 is yes, incredible. Saw Magill's result. He is clearly the best runner by age in the US, maybe in the world. Oh wait, maybe Hosaka is.

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  3. Another good week. Well done.
    Do you take your insoles out of your shoes?
    What do they weigh? (the shoes, not the insoles :-) )

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  4. No, Steve Moneghetti is the best runner for his age in the world ;) Last year 30 flat for 10k at 47.

    Yes, curious about the insoles too. Solid week. Not surprised about the downhills after the Wednesday session. Sat/Sun double a good one.

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  5. On the subject of best runners there is a guy in Queensland 56 years or so who runs 15 something for the 5 Km.
    Whilst the top masters athlete in the world is a guy in my club in Melbourne who is about 64 and covers 10km in 42/43 minutes. Not bad for a walker!

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  6. Yes, I forgot about Moneghetti.

    I do take the insoles out of my shoes. Don't use them in any of my shoes anymore. The new shoes weigh 185g / 6.5 oz.

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  7. Been thinking of you as you are training for LA. I am almost through my P90X program and can't stand to not run any longer. I am finally adding back in a couple of days of week. I guess I will just have to double up on my exercise for the next month. How is your leg holding up?

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