Week of July 11 ~ 17
Plan: 0/20/10/15/20/15/25 - 105km
Ran: 0/20/10/15/24/10/25 - 104km / 64.6mi. 8:56
Carefully worked out a schedule and then didn't look at it! Thought I was running 24k on Thursday, but it was supposed to be 20k. So ran less on Friday. It was *extremely* hot every day.
Came up with the "perfect' interval workout (Wed.)
11:30 - machines and core at the gym.
4:15 - 20k in 1:42:50
5:01/4:09/16/22/05 4k average: 4:13
Legs very stiff first 5k. Program called for starting at 5:15-30, but can't do that - especially in the heat, when it is harder to get going. Felt pretty good the last 4k. Original program was for marathon pace (4:20) on Tues and sub-MP on Fri, but decided to reverse that (or slower - see Friday).
Weather: 31C/88F, 40%, sunny
7:30pm - At the track - 400/1000/1200/1200/1000/800/400
I have decided that this is the perfect interval workout. The first 400 is not run all out, but as a warmup. Then you get up to speed on the 1000, then work hard on the 1200s. (I know some people like 1600s, but I think they are just a bit too long, especially for the slower runners, many of whom are women, in our club.) Then you get progressively faster with 1000, 800, 400. Total distance 6,000m, which is also "perfect."
90 sec. after the 400, then 200 jog/walk in about 3:45 after the others.
Legs felt a bit tired. The 20k tuesday is harder on the legs than I thought. Worked hard.
Weather; 27C/81F on the track
4:30 - 15k in 1:22:30 28:31/27:07/26:50
Weather: 32C/90F, 40%, sunny
10:30am - 24k in 2:06:50
WAY too hot to run marathon pace for the last 4k. Happy at 4:50. But for a hot morning run, I felt pretty good.
Weather: 30C/86F —> 34C/93F, 40%, sunny
5:00pm - 10k in 58:08. Legs felt very heavy.
Weather: 30C/86F, 40%, sunny
4:30 - 25k in 2:12:05
This workout is supposed to be: 6.5k easy, 6 x [1k@3:50/k, 1k@5:30/k], 6.5k@whatever
"whatever" meaning faster if I feel good, slower if I feel bad.
However, it's way too hot to run 3:50 pace. So the times were:
28:50/8:32 then 1Ks in 4:10/5:30/4:41 (uphill)/5:50/4:22/5:44/4:22/5:30/4:01 (rolling hills, felt great)/5:25/4:20/5:40
Last 6.5k in 8:18/26:56.
Felt ok once I started going fast and was surprised by the first 4:10. Stopped for water at 5.4k and before the 10th 1k. Legs VERY tired last 6.5k.
It's too hot for a workout this hard (actually, this is an extremely tough workout - not recommended unless you are in really good shape). Have to run the fast Ks slower, or less distance, or both. I'll probably slow the Ks down to 4:40s.
Weather: 32C/90F, 50%, sunny
Shoes: 185g Asics SkySensorNeo
2 hours ago