March 6, 2011

Last Hard Week

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
26:26/25:48/24:22/24:18 @5:17/09/4:52/52
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.
Weight: 60.1kg
Weather: 7C/45F, 15%, windy

1:30 - 20k in 1:51:21 @5:34
Took it easy. Legs a bit tired.
Weight: 60.3kg
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.
Weight: 60.4kg
Weather: 14C/57F, 20%, sunny


  1. Your preparation has been great Bob. Good last 'big' week and long run. 2 weeks of taper and you'll be fresh as Scott Brown after a morning surf. Are you doing any 'muscle tension' type workouts in the last week?

  2. I heard Mara Yamauchi eats six of the buggers before her marathons and it works for her.

    That short taper seems the ticket too.

    And the weight seems stable so shouldn't be too much of a problem as long as you remain strong. You probably are aware of this but if you cut out doing weights and core work now you won't be tried on race day and have energy to burn!

    I know this hasn't been the longest build up you've done but it seems that it's been very efficient and I'm thinking you may just pull something special out for this race and even go above your own expectations!

    Just get to the line in one piece!!

  3. As usual Bob you've covered the basics very well with a solid final week. The 3 x (4k fast, 4k easy) is a great (and tough) marathon specific session. Enjoy the taper!

  4. Hey Bob, hearing the news about the Quake and thinking of you, hope your OK.

  5. Hoping you and your family/friends are OK Bob. Looks pretty serious on the tele. Take care.

  6. Yes, Bob you OK?

    If Bob was out in the city this afternoon, chances are he won't get home for a very long time. Trains are cancelled and buses can't cope with the amount of people trying to get out of Tokyo. It is really amazing to see how many people are stuck!

    All the best Bob!

  7. Thanks, guys. Yes, my wife and I are fine. The quake was strong and long in Tokyo, but very little damage. No collapsed buildings or anything like that, or even fallen glass. It was much worse up north.
    I was in Shinjuku, about 15km from home. No trains, and buses impossible to get on, so walked and jogged home in 4 hours. Trains will not be running until tomorrow.
    But after the quake, EVERYONE was outside. It was crazy. The streets were packed. Then after 20 or 30 minutes it started shaking again, and nobody wanted to go back inside buildings. There were lots of people walking home along the main street where I was walking.
    Still having little shakes occasionally.

  8. Well done Bob!

    Good to hear you are yours are safe at least.

    Watching things unfold from the comfort of home hardly able to comprehend it and wishing those in the badly effected areas all the best!

    keep us updated Bob!