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....

Monday
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
59.1kg

Tuesday
Gym workout
58.3kg

Wednesday
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.
28C/82F
58.5kg

Thursday
3:30 - 14k in 78:39 @5:37 (5:52/5:22)
Felt ok. Finished just before a big thunderstorm.
33C/91F, 70%
58.3kg

Friday
11:00 - Gym workout
4:00 - 12k in 1:10:23 @5:52. Legs tired, hot!
33C/91F, 55%, sunny
58kg

Saturday
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%
58.3kg

Sunday
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%
58.1kg

5 comments:

  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!

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  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.

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

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  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.

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