February 13, 2011

Taking Care of Business

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
28:36/27:19/26:40/42/21:55 @5:43/28/20/20/29
Felt ok.
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.
Weather: 4C/39F
Weight: 60.9kg

3:00 - 24k in 1:58:16 8.5/7k hills/8.5
27:37/19:12/34:24/15:23/21:39 @5:31/29/hills/4:24/20
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
Weight: 60.3kg

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
Weight: 60.3kg

2:00 - 30k in 2:34:48 @5:09
27:52/16/13/24:38/14/23:32 @5:34/27/27/4:56/51/42
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.


  1. Very solid week again Bob. Enjoy the mini taper.

  2. I'm impressed Bob. You're backing up well day to day. The track session/24k+hills for example. Amazed that you won't make top-10 in the 60s for the 10k. 41 or 42 minutes would get you first here. Will be interested to see how you go.

  3. All the more impressive given the state of the weather...cold...rain...snow. Well done.
    So much harder to run in conditions like that rather than under blue skies at 21 degrees like we have almost every day in Melbourne.
    Weight down as well I see.

  4. Hope you're well Bob.

    All the best for your 10K this weekend.