Getting Back Into Shape

Week of Sept. 9 ~ 15
79.8km / 49.5 mi.

Monday
3:30 - 11.2k inc. 3 mile tempo run on slightly hilly course with top varsity girl.
3 miles in 22:23 (7:31/33/18). 7:30 = 4:40/km.
Very comfortable pace. Extra 800 with 400 fast and 400 with 200 fast.
Weather: 27C/81F, 50% - coolish
Weight: 57.8kg

Tuesday
Rest

Wednesday
7:30pm - club track workout. 10.6k. 1200 x 2, 1000 x 2, 800 x 2.
4:26/20 (2:40 jog/wlk), 3:32/35 (3:10), 2:53/48 (2:20).
Felt really good. Nice to run in low 3:30s - it's been one year and 8 months since I ran that speed.
Weather: 26C/79F, 50% - nice!
Weight: 57.8kg (57.2 before running)

Thursday
All-day business trip. Probably just as well not to run.
Weight: 57.1

Friday
8:30am - 8k very easy.
11:30 - gym workout
4:00 - 12k in 1:08:22 @5:42/k
Very stiff in morning, felt ok in afternoon.
Weather: 27C/81F, 30/86
Weight: 57.2

Saturday
3:45 - 14k. 4k warmup, 3k x 3, 1k wd.
13:49/13:25/13:40. Planned to run 4:40-45/k but went a bit faster, without trying to. Felt ok, but ate a bit too much lunch.
Weather: 30C/86F, 60%

Sunday
8:00 - 12k very easy in heavy rain (very heavy at times), deep water in places.
2:30 - 12k in 1:11:55 (6:00/k) with the sun out!
Weather: 22C/72F rain, 27/81, 90% - typhoon coming tomorrow!
Weight: 57.8
My Kenyan thinness weight goal was 58, so maintaining under that. 57 is good, but hard to stay down there. Felt good on Wednesday, though....