September 18, 2011

No More Squats

Week of Sept. 12 ~ 18

Ran: 15/9.5/10/7/10.8/7/0 - 59.3km / 37 mi.

3:30 - 15k. 1.6 WU, 13km River Run, 100m x 4 barefoot.
Ran with the varsity boys, 7.5k Out in 33:40 @5:11, In in 30:16 @4:39. We sped up the last 1.5k (last k in 3:50), actually more than we should have (not my doing). Next week we will keep the pace manageable, as the next 3 days will also be hard.
Weather: 31C/88F, 40%, sunny.

11:30 - machines and core at the gym.
3:30 - 9.5k with 600m hill x 4. Ran with the varsity girls in 2:34/38/29/35 with 3:45 rest back down.
(2:40 is a moderate pace, 2:35 is slightly hard, 2:30 is hard).
Various exercises afterwards, including 20 x 3 squats (hands behind head, lower butt until legs are at a 90° angle)
Weather: 32C/90F
Weight: 60.1kg

7:30pm - At the track 400/1000/1200/1200/1000/800/400
WU/4:05/5:01/5:05/4:15/3:14/1:42 (200m jog)
Took it easy as I had done two relatively hard days and also my inner thighs and butt is sore.

3:30 - 7k easy with the team (they did 3-mile tempo run, which I timed).
Thighs and butt still quite sore - finally realized it was from the squats.
Weather: 32C/90F

11:30 - machines and core at the gym.
5:30 - 10.8k in 55:57 @5:11.
5ks in 27:55/24:05 @5:35/4:39.
Legs felt ok, but butt still sore.

1:00 - 2k WU in 11:16, 5k in 21:59 @4:24.
No time to run more. Planned to go faster, but difficult due to heat, humidity, wind, a short rain squall and a sore butt. Never again will I do squats.
Weather: 29C/84F, 60%

2:00 - machines and core at the gym.

Half marathon next Sunday. Hope it will be cooler. Forecast is for 26C/79F, which will at least feel cooler than 30.


  1. your recent training has been tough in hardcore conditions. hope it yields a pb in next week's half. you deserve it. good luck, bob.

  2. good luck and enjoy Sunday's half Bob.

  3. Best of luck in the half Bob - hope the weather is good for running.

  4. Nice day for a run today Bob. Maybe a little too hot but you did spend all of the summer here so you might be used to it.

    All the best and let us know how you went.

  5. Funny about the squats. I remember having chest pain once and not associating it with dips we'd done on an exercise circuit the day before. Had the quad pain from 'walking lunges' once too.

    All the best for the half. Hope the weather's kind (all the typhoons have blown away).