November 6, 2011

A Good Week

Week of Oct. 31 ~ Nov. 6

Plan: 0/20/10/18/10/16/24 - 98km
Ran: 0/20/11/17/10/14/25 - 97km / 60 mi. 6:42

Feel like I'm finally back in a good training rhythm after two months of running with the HS cross country team, racing a half and a 5,000m, and having a sore butt.


11:30 - machines and core at the gym.
3:00 - 20k in1:48:56 @5:27
27:37/27:21/26:31/27:25 Relaxed pace.
Slight soreness, but not bad.
Weather: 22C/72F 20%, sunny
Weight: 61.3kg
Shoes: 240g K-Swiss for a bit more cushion.

7:30pm - track workout 1000m x 6
3:56/59/57/57/59/54 (200m, abt. 2:35)
Wanted to run 4:00 pace because that will be approx. half marathon pace (Nov. 20) and because of soreness. Had acupuncture before running, which helped somewhat.
Weather: 18C/64F

2:30 - Ran to school for an easy run with two of the coaches.
5.5 to school, 6k run, 5.5 back (with long rests in between).
All at about 5:40~50. A bit sore, but not much.
Weather: 20C/68F, 50%, cloudy
Weight: 61.3kg

11:30 - machines and core at the gym.
3:00 - 10k in 52:16 26:44/25:32 @5:21/06
Running easily.
Weather: 22C/72F, sunny

12:00 - 14k. 3k WU, 10k tempo, 1k WD
16:58 easy with two stretch stops.
10k 43:12 @4:19 4:14/30/27/22/22/18/20/21/10/07
Planned to run 4:30 pace but felt fairly good so went a bit faster. Also planned to pick up the last 2k, which I did.
Running well, with proper midfoot striking, which I always mean to do, but often get away from.
Weather: 20C/68F, 60%, cloudy.
Weight: 61.5kg - gaining instead of losing!
160g AdiZero Pro (Half race shoes)
Took 2 ibuprofen 4 hrs before the run to reduce inflammation, which it did, I think. hardly any soreness during or after the run.

3:00 - 25k in 2:10:52 @5:14
28:28/27:08/25:56/25:05/24:12 @ 5:42/26/09/01/4:50
Planned to run easy 5:30 pace but got faster without trying to. Just cruising the whole way. Again took 2 ibuprofen 4 hrs before and had no soreness, except a bit near the end.
Best two days in quite a while.
Weather: 18C/64F, 70% (right after rain)
Weight: 61.8kg - ok, really have to lose weight.


  1. Good to see the butt problem is behind you Bob.

    How do you like the K-Swiss? Are they wide? I'm thinking of trying a more cushioned shoe (but light) to alternate with the Frees/Kinvaras.

  2. Ha ha.
    The K-Swiss are wide, but are too heavy for most training. I only wear them on short, slow days.