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.
11 hours ago
grrr..blogger is testing my patience right now...
ReplyDeletegood 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)
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.
ReplyDeleteThe Nike Frees aren't too soft once you've run 3000 ks in them ;)
Hey Bob,
ReplyDeleteFantastic photo!
However your 6 x 1000m sesh was amazing! well done.
As David with the 6 X 1000s! Geez I reckon I'd struggle doing a session like that now!
ReplyDeleteNot too humid down here yet, but heard my first cicada today!