Week of Feb 7 ~ 13
Plan: 0/24/10/22/20/20/30 - 126km
Ran: 0/24/11/24/20/20/30 - 129km / 80 mi. 11:33
Ran acccording to plan, with two extra hills on Thursday. Legs were feeling pretty tired at the end of the last run.
11:30 - machines and core at the gym
12:30 - 24k in 2:11:15 @5:28
Weather: 8C/46F, 40%, sunny
7:30pm - 3000, 2000, 1000
11:45 (3:54,54,56), 7:51 (3:54,57), 3:44
400m jog 5" after 3000, 300m jog 4:30 after 2000
Felt ok, worked pretty hard.
3:00 - 24k in 1:58:16 8.5/7k hills/8.5
Hills - 500m 5 hard up, 3 hard down
Up - 2:27/21/17/23/17/53/55
Dn - 2:40/47/42/50/01/1:53/1:53
Back 8.5k at marathon pace! And legs felt ok. Definitely getting into shape.
Weather: 9C/48F, 20%, cloudy
3:00 - about 1:54 @5:43
Weather: 4C/39F, snow
National holiday, so we went to visit my wife's father. Garmin lost satellites after 9k, I suppose due to the snow.
Legs a bit tired, but felt ok. Snow was no problem.
3:00 - 20k in 1:53:57 @5:42
Weather: 3C/37F, light rain
2:00 - 30k in 2:34:48 @5:09
Progressive run, although not trying to. Planned to pick up the second half, which I did, although legs were tired and quads had some discomfort the last 10k. Thought the last 5k would be slower, but did ok.
This was a pretty tiring week. Next week will be easier because I will taper from Thursday for the Ome Marathon 10K on Sunday. The main race is 30k, a very old (45 years) and popular race (about 12,000). The 10k is for high school and masters (over 40) runners. The age groups are very competitive - one of the most competitive masters races in Japan. I doubt that I can get into the top ten in the 60s. Of course, I haven't been doing 10k training, but I probably couldn't anyway. Long term weather forecast is for rain - hope not.
13 hours ago