September 4, 2011

Shorter and Faster

Week of Aug 29 ~ Sep 4

Ran: 10.5/9.5/11.7/7/7/0/10 - 55.7km / 34.6 mi. 4:52

3:30 - 10k in 46:44
First run with the American School X-country team. Did our traditional River Run from school to the Tama River (4k), 1k along the river, then back. Ran with varsity boys (9) going out and with the top 3 coming back. Out was 26:35, in was 20:09. The first k in was about 4:00, the next two were real fast and the last two were just under 4:00. On a very hot day! So this was a good run - worked very hard - and stayed with them until the last 200m. A good run for them on their first day of practice. (They ran "some" over the summer.)
100m x 5 barefoot on the field.
Weather: 30C/86F, sunny
Weight: 60.2kg
Shoes: AdiZero 180g

11:30 - Machines and core at the gym.
3:30 - Hills with the team. .6k hill x 3, .5k hill x 1. Moderate pace.
Weather: 30C/86F

12:00 - 2.5k to train station to pick up my bike. Yes, I count this as a run.
7:30 - 5,000m time trial on the track.
18:57 3:44/46/48/50/48
Felt good. Time was ok, considering it was hot and humid, and I was running by myself from 2,000m.
Weather: 28C/82F
Weight: 59.6kg
Shoes: AdiZero Pro 160g

3:30 - 7k easy/moderate run with the team. Hard abs workout afterwards.

11:30 - Machines and core (light) at the gym.
3:30 - Speed work with varsity girls. 800m x 3, 400m x 2.
3:08/09/2:57/83/80 (3 mins. in between)
100m x 4 barefoot
A good workout for the girls, and not bad for me.

Saturday - A rare hangover. Drank too much at the annual Copywriters Drinking Party that I host (40 copywriters, designers and other ad types).
Also hard rain off and on from the edge of a typhoon.

3:30 - Easy 10k in 55:41 just to loosen the legs a bit for the hard River Run tomorrow. Although I plan to run with the 4th and 5th boys, not the top 3.


  1. Bob, that's quite a drop in mileage. Was that a planned lighter week?

  2. Hi Ewen,
    Yes, more or less planned. When I start running with the HS team I don't have time to do more. But the quality is higher.

  3. Hi Bob

    Good to see you running so well. Quality is certainly there. You're doing your fast days at paces at my limit of fitness!

    Nice in the mornings now! You must be looking forward to the fall racing season. What's on the agenda?