December 24, 2011

Good Week — Now Off to Thailand

Week of Dec. 19 ~ Dec. 25

Plan: 0/20/10/15/15/30/0 - 90km
Ran: 0/20/10/15/15/30/0 - 90km / 56 mi.  7:41


11:30 - Machines and core at the gym.
Read an article in the NY Times that said older runners can be just as efficient as younger runners, but they should go to the gym twice a week to work on upper body strength. So I've got that right!
2:30 - 20k in 1:47:28 @ 5:22/k
Left hamstring slightly sore last 10k. Legs still tired from hard run last Sunday.
Weather: 10C/50F, 20%, sunny
Weight: 60.8kg

7:30pm - Club track workout
4:57/4:49/4:03/4:04/3:15/3:17 (200m jog, 2:30)
Didn't want to run faster than 4:00/k to protect the hamstrings, but actually didn't feel like going any faster. It seemed to be extremely cold....
Weather: 7C/45F

4:30 15k in 1:21:21 @5:25/k
Felt good - hardly any soreness.
Weather: 6C/43F, 50%
Weight: 60.9kg

11:30 - Machines and core at the gym.
2:00 - 15k in 1:10:17 @4:41/k
27:00/21:51/21:25 @5:12/4:22/4:17
Planned to run last 10k at MP (4:20/k) and did so without any problem. Out 7.5k into a cold wind, but coming back was much easier.
Weather: 7C/45F, 15%, windy
Weight: 60.7kg

1:30 - 30k in 2:32:47 @5:06/k
@ 5:26/21/20/5:00/4:49/4:36
Felt pretty good. Both HS slightly sore last 10k. Planned to come back faster, so this was a good run, especially after yesterday. Had to work a bit the last 5k.
Weather: 7C/45F, 25%, sunny
Weight: 60.3kg

Off to Bangkok with the wife to visit our daughter and her husband until Jan. 5th. Will spend 3 days at the Koh Kutt resort and the rest in Bangkok. May run a 10k race on the morning of the 31st (6:00am). It's about 30C/86F there, so it will be interesting to see how the running goes. But I hate cold weather, so am happy to get away from it.
Hope you have a nice holiday and can get some good runs in. And not put on too much weight, which I am sure I will.


  1. Have a peaceful and happy holiday Bob and have a good 10k. It'll be interesting to see how you cope in the heat.

  2. Worked on the weight problem today Bob with Christmas dinner (and pudding).

    Sounds like you're on the way to solving the hamstring issue. Yes, 30C could be a problem for the 10k. It was 32C for my run yesterday - after weeks of 10-20C weather it came as a shock.

  3. Hope you had a great holiday Bob and were able to watch the Hakone ekiden in Thailand! Happy New Year!!