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
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
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.
Shoes: 145g Asics Sortie Japan Lyte
Rest - long meeting and then chilly rain
11:00 - 20k in 1:37:37
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
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.
14 hours ago