Week of Mar 25 ~ 31
Two weeks until the Boston Marathon.
71.6km / 44.5 mi.
Monday
Rest
Tuesday
Extra rest day, having run long and hard Sat and Sun.
Wednesday
7:30pm - 9.6k - club track workout - 5,000m time trial.
Wanted to run under 20:00 and ran 19:36.
1000m splits were 3:50/57/59/4:00/3:49
Ran strong, but not all out. Picked up last 1000 with no problem. Felt very good, with fresh legs. And that with just two days rest after two hard days. Tapering is overrated!
Weather: 9C/48F, no wind
Weight: 59.8kg
Thursday
12:30 - 10k easy in 55:42 (28:20/27:22)
Friday
1:00 - Gym workout
3:00 - 22k with 12k of hills (1.2k up/down x 5)
First 3 hills fast down, then fast up, then fast up and down, continuing for 5k at almost marathon pace in 4:35/37/38/36/31.
Felt ok, but not really "good." Into wind coming back, plus had on heavier shoes.
Weight: 59.9kg
Saturday
Namban Rengo hanami (cherry blossom viewing) party - ate and drank too much (but managed to limit carbs pretty well).
Sunday
1:00 - 30k in 2:34:45 @5:10/k
28:19/27:02/26:11/24:05/24:17/24:49
@ 5:39/28/14/4:49/51/58
Planned to go easy out and 4:45 pace in. Legs got tired and a bit sore the last 10k.
Last long run before Boston.
Weather: 8C/46F (typical Boston weather).
Weight: 60.3kg
1 day ago
Enjoy the last 2 weeks Bob. That's a very solid and encouraging 5k time. You've come a long way over the last few months.
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ReplyDeleteLooking forward to seeing how you go Bob. Agree with you re tapering (especially long 3-week etc tapers). Are you heading over early? Travelling that far east is a killer for jet-lag.
ReplyDeleteYes, leaving here on the 10th, so will have four full days before the race.
ReplyDeleteLooks like you are well prepared for Boston, Bob. Enjoy your Taper and have a good race!
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