Week of Aug. 5 ~ 11
38km / 23.6 mi.
Took it easy this week just to make sure the calf muscle tear has healed, and I'm now sure that it has, so I'll start my training program from tomorrow.
Which will be:
Mon: 12k - 6 easy, 6 at "good" or "fast" pace, depending on how legs feel.
Wed: 11k - w/ intervals on the track, 1000m x 6 or similar variations.
Thur: 17k - am 8.5k easy, pm 8.5k easy
Fri: 12k easy
Sat: 14k - 3kWU, 10k of some type of long intervals, 1kWD (or switch with friday?)
Sun: 24k - am 12k easy, pm 12k easy (or 10/14)
Total 90k / 56 mi.
10k easy with walks after each 2k
7:30pm - 8k track workout, 1000 x 6. All about 5:10, last one 4:53 - just easy to test the calf. No pain or stiffness at all.
10k easy, walks after 4k and 8k.
2:30 - 10k easy. Hot! 37C/99F. Was doing 2k loops at a decent pace with other guys. Drank water after 3rd, 4th and 5th. Planned to do another but felt a bit dizzy, so quit.
T&F World Championships has started out great for Japan with a bronze medal in the marathon by Fukushi. She is a real character, has long been my favorite Japanese runner. I've liked her ever since a long ago interview in which the announcer asked her, after winning a race, so what are you aiming for next? It's an annoying question, when you've just finished a big race, but Japanese always say something like: The Olympics is 2 years away, so I'll start training for that. Fukushi said: I'm aiming to see how much beer I can drink tonight.
10 hours ago