October 20, 2013

Feeling Good at 90K per Week

Week of Oct. 14 ~ 20
88.6km / 55 mi.

Well, almost 90k — 88.6 being close enough.

3:30 - 12k with 4k warmup, 8k tempo in 33:44 @4:12/k.
Felt good, ran well, no pains, no problems.
Weather: 23C/73F, 45%
Weight: 57.4kg

11:00 - Gym workout

7:30pm - Track workout. 11.6k with 600, 800, 1000, 1200, 1000, 800, 600.
2:17, 3:03, 3:44, 4:40, 3:43, 3:08, 2:19
Thought I felt good, but ran only so-so. Left calf got tight on first 1000, so held back on the next 1200, 800 and 600. 1000s should be faster....
Weather: 20C/68F, 43%
Weight: 57.9kg (56.7 before running)

11:00 - 8k easy in 46:12 @5:46/k. Slight tightness in calf.
4:00 - 12k in 1:07:56 (34:52/33:03) @5:39. Tightness for 4k, then it went away.
Ran twice due to planned BBQ on Sunday with friends.
Weather: 19C, 20C, 40%
Weight: 57.1kg

10:00 - 8k easy in 46:27
11:30 - Gym workout
4:00 - 12k in 1:04:33 (32:51/31:42) @5:23
Not trying to run "faster", just felt ok.
Weather: 18C, 19C
Weight: 57.2kg

3:00 - 2k warmup (legs felt good) then 5k, 3k, 1k tempo
5k: 21:16 @4:15 (6:00 walk), 3k: 12:27 @4:09 (6:20 jog), 1k: 3:55
Drank too much last night, but recovered by 3:00 and felt ok.
Weather: 17C/63F, 50%
Weight: 57.2kg

3:30 - 12k in 1:06:27 (34:15/32:14) @5:32.
BBQ canceled due to rain. Was only raining lightly at 3:30, but then unexpectedly got heavy again after 6k. Chilly also. Well, into each life, a little rain must fall.
Weather: 13C/55F, rain.
Weight: 56.9kg

I got a heart rate app for my iPhone - you just put your finger over the camera - so I will take my HR each morning before getting up. This morning it was 36.

Next Sunday is the club 10K/Half and BBQ. I will run the 10k as a race - interested to see what I can do it in.


  1. That is a damn low heart rate Bob! You are certainly fit these days. What's with the high mileage? Are you thinking about a spring marathon? How about Nagano? I'm pretty sure I'm going to do it.

  2. Scott - No, I gave up marathons! Only 10Ks and Halfs.
    And am real happy with the decision.
    90k a week, but the longest run is 14k (and 5k of that is easy).
    My knee (which has a torn meniscus) is fine - due to no long runs!

  3. Good week. Sub 57 kilos ! Impressive!!

  4. Good luck in the 10k Bob. I have that app - my am resting HR when fit is 47ish. This morning it was 55. Seems to be a good guide to day-to-day recovery for me. If it's the same as the previous day I'm good to go.