Week of Sept. 2 ~ 8
76.6km / 47.6 mi.
Not achieving my target of 90km per week. It seems that doing three hard workouts per week does not leave me enough energy to run twice a day on Thursday and Sunday. Which is ok, I suppose....
Monday
3:30 with X-country team - 11.6km. 1.6 + 1 warmup.
3 mile tempo run with two junior varsity boy runners at 7:24/mile (4:38/k) on dirt course with one hill, and one more mile in 7:16. Nice, comfortable pace on the tempo run. (This day should actually be a harder tempo run.)
Weather: 30C/86F, 60%
Weight: 58.6kg
Tuesday
Gym workout
Wednesday
17k (5 + 12)
11:30 - Despite my "no two-a-days", I did go out for an easy 5k, having rested Tuesday.
7:30 - club track workout of 1000m x 6.
3:55/50/49/50/53/51 (200m jog in 2:30, 3:50 after 4th)
Quite warm and very muggy, so this was not a bad workout. Had several guys to run with and worked hard.
Weight: 57.9kg
Thursday
4:00 with X-country team - 14k.
1.5 easy, then up and down 80m hill for 4,3,2,1 minute with 1 minute rests.
1.5k easy, then 9k at about 6:00/k
Weather: 28C/82F, humid
Weight: 57.8kg
Friday
12:00 - 12k easy.
Saturday
3:30 - 14k. 4k warmup, 3k x 3 in 13:51, 14:04, 14:07 (5 min walk).
Planned to run this pace (about 4:40/k) - nice "cruise interval" pace.
Weather: 28C/82F, not humid, so felt cool.
Weight: 58.4kg
Sunday
11:00 - 8k at very easy pace. Strange - felt very weak after 3k and walked 3 times. Decided to walk home after 4k, but 1k from home started jogging and then felt ok, so ran 4k at a normal easy pace.
But didn't feel up to going out again in the afternoon.
Weather: 26C/79F, but 90% humidity.
Weight: 57.3kg - maybe this is too low....
11 hours ago
That's a good week. It looked like you had gotten over your mishap by Wednesday.
ReplyDeleteMileage is OK if you're not aiming to race marathons. Yes, don't go crazy with the weight - could be losing some strength there. Congrats on the Olympics by the way. Should be great for running over there in the lead-up - you'll have 300 people on the track for your interval sessions.
ReplyDeleteHey Bob. You dropped over a kg from Saturday to Sunday. Was that as a result of running 14k on Saturday in 28C? I'm starting to develop a weight complex looking at your numbers!
ReplyDelete