August 18, 2013

Good Training Week

Week of Aug. 12 ~ 18

81.5km / 50.6 mi.

Held back a bit on the distance (81.5 vs. program target of 90) and not running fast yet (not in shape), but a good week of training with no aches or pains.

All temperatures are taken in the shade, but also sheltered from any breeze.

4:00 - 12k with 6k easy in 33:38 (5:36/k) and 6k tempo in 27:07 (4:41/k). 2k splits were 9:30/16/23. First hard workout in 6-1/2 weeks. Legs felt good after warmup and some stretching after 6k.
Weather: 35C/95F, 55%
Weight: 58.3kg

Gym workout.

7:30pm - club track workout. 1200/1200/1000/1000/800/800
200 jog after each in 2:30~3:00, walk after the 800.
Good workout in the heat. Pushed them all, esp. the last 800.
First good track workout since June 19.
Weather: 31C/88F (on the track), 60%
Weight: 58.9kg

9:00am - 6.5k very easy (means over 6min per km.)
4:30 - 8.5k in 51:30 @6:03/k. Felt ok.
Weather: am 32C/90F (sunny), pm 30C/86F (cloudy, breezy so feels cooler)
Weight: 58.2kg

11:30 - Gym workout.
1:30 - 10.5 in 1:00:32 @5:46. Walked 200m in the middle.
Weather: 34C/93F, 55%
Weight: 57.9kg

4:00 - 3k WU, 3k x 2, 1k WD
3k in 3:14/26 @4:24/28 (walk 5:00 in between)
Felt good. Not going all out, but it felt fast enough. Planned to cruise at 4:30~40, but cruised even faster, even in the heat.
Weather: 32C/90F, 50%
Weight: 58.4kg

10:00 - 10k in 58:37 @5:51 Legs felt ok, no stops.
4:15 - 12k in 1:11:01 @5:55. Felt ok, but not as good as am. No stops. No aches or pains!
Running twice a day is much more pleasant and easier on the body than one long run, especially in the heat. Glad I'm no longer training for marathons!
Weather: am 30, pm 32 (with breeze)
Weight: 58.1kg. Basically achieved my target of 58kg, so now will aim for 57, which with running 90km a week may be doable. (In the past, I was _never_ this thin. It feels good.)


  1. that is thin. will have to start calling you 'kenyan bob' :)

  2. You're in good company. Hicham El Guerrouj at 5'9" was 58kg when he won double GOLD in Athens. Time to focus on the 1500m now Bob?

  3. Very solid track session Bob. I agree that morning and evening runs are better than a single long run as the recovery is much quicker and the training benefit is the same. My 100 mile training consisted of a week of twice daily runs interspersed with marathon pacing gigs - nothing longer.

    Don't fade away on us Bob.

  4. I'm with you on twice a day to get the volume up. I'd do it but my 'long' run is only 15-16k. 57kg is light - watch out when running in strong winds Bob.