Slightly Easier Week

Week of June 20 ~ 26

Plan: 0/18/10/10/16/10/20 = 84km
Ran: 0/18/11/0/16/8/20 = 73km / 45 mi. 6:38

After three hard weeks of hills, I decided I should take an easier week (but with a hard workout on Sunday).

Monday
Rest

Tuesday
11:00 - machines and core at the gym.
4:30 - 18k in 1:31:14. 8k of hills rather than 10k. 3 up hard, 2 down hard.
5k in 27:43. 1 k hills: 4:45/5:09/4:33/5:15/4:37/4:23/5:33/4:21
5k in 24:50 @4:58.
Legs tired, hot weather, and slight cold? (cough)
Weather: 28C/82F, 45%, sunny
Weight: 60.6kg
Shoes: 185g Asics SkySensor Neo

Wednesday
7:30pm - Track workout - 11km
2000/1600/1200/800/400 +400, 2x100 barefoot
7:39/6:03/4:37/3:00/82 (400 jog after first two, 200 jog after next two).
Felt only so-so, but worked hard.
Weather: 27C/81F (on the track)
Weight: 59.8kg (finally under 60! - the leaner you are, the faster you are))
Shoes: 160 AdiZeroPro

Thursday
Rest - felt very tired, also it was very hot (32C/90F), and cough is worse.

Friday
11:30 - machines and core at the gym.
4:30 - 16k in 1:20:18. 6k of hills. 2 up hard, 2 down hard.
5k in 27:24. ik hills: 4:35/5:10/4:34/4:10/5:31/4:12
5k in 24:39 @ 4:56
Legs tired, esp. last 5k...and hot!
Weather: 30C/86F, 50%, sunny
Weight: 59.8kg
Shoes: 185 SkySensors

Saturday
8k easy in 56:05.
Cut it short from 10 to 8 to try to beat the rain, but was 1.4k too long - cloudburst!
Cut the distance yesterday and today to have a good workout tomorrow.

Sunday
9:30am - Paddy and Don from Namban came out to run the hills with me. They are both stronger runners than I am.
20k in 1:35:49 w/ 10k hills
4.6k in 25:41. 4:13/5:00/4:04/51/09/5:08/4:16/3:47/7:37(1.4k)/3:57
5k in 20:46 @4:09 (as usual, no rest between last hill and 5k)
Fast on the hills following those two. Tired last 2 and 5k back, but worked hard. They came back in 19:40/50.
Good workout, nice to run it with others. Actually, I am not 100%, as I still(!) have a slight cough.
Weather: 22C/72F, 60%, very humid
Shoes: 160kg AdiZeroPro

Lovin Those Hills

Week of June 13 ~ 19

Plan: 0/20/10/15/20/15/20 = 100k
Ran: 0/20/8/25/30/15/20 = 98k / 61 mi. 8:14

Monday
Rest

Tuesday
11:30 - Machines and core at the gym.
2:30 - The usual 20k hill workout (1k x 10 hills) in 1:38:18
28:27 4:21/5:14/4:20/56/22/57/16/01/5:19/3:58
24:00 @4:48
Felt ok. Left knee sore after 3k, but 2 stops for stretching fixed it (I always stop twice for stretching before the hills).
Weather: 25C/77F, 50%, cloudy
Weight: 60.4kg
Shoes: 185g SkySensorNeo

Wednesday
7:30pm - 400 x 4 x 3 at the track
89/81/80/80 - 81/80/81/79 - 80/79/81/77
Total run and rest 2:00, so only abt 40 sec. after 400s. 400 jog (4:30) between sets.
Running with (behind) 6 other guys.
Felt good but not great.
Temp: 19C/66F
Shoes: 160g AdiZeroPro

Thursday
4:00 - 15k recovery in 1:23:16 @5:33
28:30/27:21/27:25
Weather: 25C/77F, rain last 6k

Friday
4:30 - 20k hill workout in 1:38:59
27:47 4:36/5:10/4:28/5:14/4:27/5:15/4:29/4:09/5:29/4:15
23:35 @4:43
Legs a bit heavy and very humid (after rain). Also ate lunch with client (usually I do not eat lunch). Did ok considering.
Weather: 20C/68F, 70%, felt like more.
Weight: 60.6kg
Shoes: 185g AdiZeroPro

Saturday
3:30 - 15k recovery in 1:23:16 @5:33. I guess this is my recovery pace.
Felt ok at this easy pace. Light rain.

Sunday
1:30 - Machines and core at the gym.
3:30 - 20k hill workout in 1:34:44
27:46 4:14/5:01/4:16/59/12/5:08/4:16/3:59/5:39/4:00
21:09 @4:14
Felt ok on hills and good last 5k - didn't have to work hard.
Weather: 24C/75F, 55%, cloudy
Weight: 60.4kg
Shoes: 160g AdiZeroPro

More Hills

Week of June 7 ~ June 12

Plan: 0/20/11/15/20/15/20 101k
Ran: 0/20/12/15/20/15/20 102k / 63 mi. 8:40

The 20k hill workout consists of :
5k warmup @5:10 ~ 5:40/km
1k hill up/down x 5, 4 hard up, 2 hard down
5k @ whatever pace I can run 4:20 ~ 5:00
Doing this for 5 weeks to build leg strength before a summer marathon program.

Monday
Rest

Tuesday
11:30 - machines and core at the gym.
3:30 - 20k in 1:37:40 w/ 10k hills
27:33 4:30/5:02/4:21/58/25/54/25/4:03/5:28/3:59
23:56 @ 4:48
Legs very stiff at the start. 2 stops for stretching helped some.
Weather: 25C/77F, 50%, sunny
Weight: 60.7kg
Shoes: 185g Asics SkySensorNeo

Wednesday
7:30pm - 12k at the track.
1600/1600/1000/1000/400/400
6:19/6:15/3:42/3:44/83/82
+ 6 x 100 barefoot on the grass
Legs heavy. Warmed up and stretched, but still heavy. The hills are taking their toll.
Temp: 22C/72F
Weight: 60.6kg
Shoes: 145g Asics Japan Lyte

Thursday
4:00 - 15k in 1:23:18 @ 5:33
Legs a bit tired.

Friday
11:30 - Machines and core at the gym.
1:30 - 20k in 1:37:53 w/ 10k hills
28:18 4:17/5:08/4:17/5:01/4:19/5:04/4:23/3:57/5:27/4:11
23:46 @ 4:41
Legs a bit tired. Felt tired on the 4th up and tightness in left calf.
Ran the last 5k ok, though.
Weather: 26C/79F, 50%, cloudy
Weight: 60.3kg
Shoes: 160g AdiZeroPro

Saturday
2:00 - 15k in 1:23:40 @ 5:35
Legs really heavy at first.

Sunday
2:00 - 20k in 1:35:32 w/ 10k hills
28:05 4:27/59/26/50/26/53/25/08/5:14/4:14
21:21 @ 4:16
Planned to do the hills in 4:30 up and 4:10-15 down due to calf worries (sensitive to that since I tore a calf muscle last oct.). Also it was a muggy day. But run last 5k strong. The calf was fine and I surprised myself by coming back at 4:16/k pace. A good week!
Weather: 25C/77F, 60% but felt higher, cloudy
Weight: 60.4kg
Shoes: 185g SkySensorNeo

Hills!!

Week of May 30 ~ June 5

Plan: 0/20/11/15/20/15/20 101k
Ran: 0/20/11/0/20/15/20 86k / 53 mi. 7:15

The 20k hill workout consists of :
5k warmup @5:00 ~ 5:30/km
1k hill up/down x 5, 4 hard up, 2 hard down
5k @ whatever pace I can run 4:20 ~ 5:00
Doing this for 5 weeks to build leg strength before a summer marathon program.
(IMHO, if you do this 3 times a week, you WILL get stronger.)

Monday
Rest

Tuesday
11:00 - machines and core at the gym.
1:00 - 20k in 1:35:35
25:45 4:17/59/14/54/13/5:04/4:19/3:57/5:18/3:51
24:40 @ 4:56
Ran the ups (and downs) much better than 2 weeks ago. This is how I should run them.
Legs getting tired on the way back.
Weather: 21C/70F, 30%, sunny
Weight: 60.5kg
Shoes: 185g Asics Sky SensorNeo (no insoles)

Wednesday
7:30pm - 1000m x 6 at the track.
3:39/30/32/31/34/27 (int.: 200m, abt 3:00)
Legs felt pretty good and I ran well. Hoped to run in the low 3:30s, so nice to see some speed. Pushing, but not to exhaustion.
Weather: 17C/63F
Weight; 60.1kg
Shoes: 145g Asics Sortie Japan Lyte

Thursday
Rest - long meeting and then chilly rain

Friday
11:00 - 20k in 1:37:37
27:33 4:21/5:08/4:23/52/20/56/25/04/5:21/4:07
24:02 @4:48
Felt ok, but tiring a bit on the 4th up and 5k back.
Weather: 22C/72F, sunny
Shoes: 210g Nike Air Zoom Cage+. After wearing the Asics and AdiZeroPro last week, I realize that these shoes are crap. Even with no insoles they are too soft, for me anyway. I think most Nike shoes are too cushiony.

Saturday
3:00 - 15k recovery run in 1:21:18 @5:25
Weather: 26C/79F, 40%, sunny

Sunday
2:00 - 20k in 1:38:52
26:59 4:27/5:13/4:17/5:16/4:20/5:25/4:25/4:05/5:36/3:59
22:40 @4:32
Legs a bit tired. Also stomach heavy from a big breakfast. Tired the last 5k but pushed it.
Weather: 25C/77F, 50%, cloudy
Weight: 60.9kg (I can feel an extra .5kg)
Shoes: 160g Adidas AdiZeroPro. Good! They feel a bit tight, but a friend says his were the same and loosened up. I heard they are on sale at the Adidas store, I should go buy another pair.
Will be interested to see how my legs feel on Tuesday, after this week of 4 hard workouts.