Week of Feb 28 ~ Mar 6
This was my last hard week before the LA Marathon on March 20. I will taper a bit next week and not do much the following week.
Plan: 0/20/10/24/15/20/35 - 124km
Ran: 0/20/13.6/24/15/20/35 - 127.6km / 79 mi. 11:05
11:30 - Machines and core at the gym.
1:00 - 20k in 1:40:56 @5:03
Legs felt real good, due I suppose to only 22k on Sunday. Seems like a one week taper for the marathon will be enough.
Weather: 9C/48F, 60%, sunny
7:30pm - 1000 x 6 in the park.
3:58/54/51/52/53/52 (200m jog, abt 2:30)
Legs felt ok, but cold (4C/39F ?) and windy. Seems hard to run fast in the cold.
12:30 - 24k in 1:56:32
4k easy, 4k fast x 3
Easy: 22:06/21:42/21:32 @5:32/26/23
Fast: 17:05/16:40/17:25 @4:16/10/21
Actually wanted to do the fast ones at about 4:00, but my legs were too tired for that. Still, MP is 4:21, so the first two 4ks were faster than that. Thighs were sore at the start of the last 4k. This is a hard workout - and I worked hard!
Weather: 7C/45F, 10%, cloudy, windy (annoying)
Wore marathon shoes (185g Asics SkySensor Neo)
11:00 - machines and core at the gym.
12:30 - 15k in 1:21:25 @5:26
Thighs a bit sore.
Weather: 7C/45F, 15%, windy
1:30 - 20k in 1:51:21 @5:34
Took it easy. Legs a bit tired.
Weather: 10C/50F, 20%, cloudy
2:45 - 35k in 2:55:52 @5:00
@ 5:26/24/00/01/4:56/46/36 last k in 4:23
Legs tired last 10k, but not sore, and ran the pace I wanted to.
Last hard workout before LA in two weeks.
Ate 4 omochi (rice cakes) 4 hours before the run, which seems like a good pre-race meal.
Weather: 14C/57F, 20%, sunny
5 hours ago