July 28, 2014

Finally, an 80K Week!

Week of July 21 ~ 27
80.4km / 50 mi.

It's been a long time since I had an 80km week. Too embarrassing to tell you how long, but it's only the third time this year! The various niggles and sorenesses have kept my mileage down - basically all due to trying to do too much, too soon after races. I used to be able to recover quickly from races but just can't anymore.
Feeling good now, though, except for tired legs....

1:00 - 16k with 8k very easy, 8k at a moderate tempo pace (5:03/k). I intended to go faster the last 4k, but the legs were not cooperating. They felt tired, and it was very humid.
28C/82F, 70%, sunny

Gym workout

7:30pm - club track workout. 14.4k with 6.2k warmup.
1000 x 4, 800 x 2, 400
3:58/47/44/42  3:02/01  82 (200m jog plus a bit extra rest after each - under 3')
Even with the warmup, legs still not ready to go on the first one. Felt ok from the 2nd one. Hot, humid.

3:30 - 14k in 78:39 @5:37 (5:52/5:22)
Felt ok. Finished just before a big thunderstorm.
33C/91F, 70%

11:00 - Gym workout
4:00 - 12k in 1:10:23 @5:52. Legs tired, hot!
33C/91F, 55%, sunny

3:00 - 12k with 4k warmup, 3k, 2k, 2k tempo (cut down from previous weeks' 4/3/2, which is too much in the heat).
3k: 15:09 (4:49/4:06/5:14) 4' rest
2K: 10:04 (5:04/5:00) 4' rest
2K: 9:48 (5:00/4:48)
Quads and thighs really heavy. Couldn't move at all on the warmup, finally able to run 5:00 pace but had to push to do that. Heat, humidity, general tiredness? I really should run a bit later, or at night.
34C/93F, 70%

9:00pm - 12k in 1:12:34 @6:01 (6:21/5:44)
34° during the day, so waited until 9:00, when it was much cooler, with a breeze. However, I was still a bit full from dinner.
We usually eat dinner at 5:00 - neither my wife nor I eat much for lunch, so we're hungry by 5 - but she's agreed that I can run at 5:00 and we'll eat about 7:00. Will try that next week.
27C/81F, 55%


  1. That gives you time for a 2 hour long run!
    80k is a solid week Bob. Can't think of the last time I ran that far in a week. When you think about it, 80 at 5:30/k ave is the same time on legs as 100 at 4:40s in the old days. So 80 is the new 100!

  2. Oh yes, Michael Shelley's run was a brilliant surprise. I don't think anyone except for him and Dick Telford thought he could win.

  3. Very good, Ewen. That makes me feel even better!

  4. You still got good speed in the track session Bob particularly in that heat. Us "mature" gents can only get away with one weekly speed session without courting injury.