June 5, 2011


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.)


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)

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

Rest - long meeting and then chilly rain

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.

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

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.


  1. grrr..blogger is testing my patience right now...

    good work on the hills, bob. i've had knee problems whenever I've worn adizero beyond 300km total, which is a shame because they feel great

    (marty - for the t shirt)

  2. That's a pretty serious hill workout. Think I'd have to attempt a small version first, or shorter warm-ups and downs. Would need to have not worked a 10-hour day beforehand.

    The Nike Frees aren't too soft once you've run 3000 ks in them ;)

  3. Hey Bob,
    Fantastic photo!
    However your 6 x 1000m sesh was amazing! well done.

  4. As David with the 6 X 1000s! Geez I reckon I'd struggle doing a session like that now!

    Not too humid down here yet, but heard my first cicada today!