July 20, 2014

No Niggles - How Nice!

Week of July 14 ~ 20
67.8km / 42 mi.

Thanks for the comments on the fainting spell, No more problems, I guess it was just a weird, one-time thing.
No niggles at all, which is very nice. Tiredness for sure, but no pains.

Rest after the hard run (21k, lots of ups and downs) on Sunday.

Gym workout, no run.

7:30pm Club track workout. 600, 800, 1000, 1200, 1000, 800, 600.
2:24, 3:05, 3:52, 4:44, 3:51, 3:02, 2:12
Worked hard to stay with my man Padraig, mostly unsuccessfully. Felt "just ok", legs seem to still be a bit tired from Sunday.
26C/79F, very humid

3:00 - 13k with 12k very easy, and 100m x 10 barefoot striders in the middle.Was running in the park, so just took off my shoes and ran back and forth on the grass for a bit.
31C/88F, 70%

11:30 - gym workout
3:00 - 12k again very easy pace. Felt weak, plus it was very humid. I guess I should eat more.
27C/81F, 83%

1:00 - 14k with 4k warmup, 4k, 3k, 2k tempo, 1k back home
Felt quite good!
4k: 17:54 (4:24,29,32,29) 5min walk
3k: 13:05 (4:20,23,22) 5min walk
2k: 8:21 (4:19,02) Decided to push the last k.
Didn't look at my watch for these, just hit the split button.
26C/79F, 90% with dribbles of rain off and on.

2:00 - 14k at very easy pace. Back to legs feeling very tired.
28C/82F, 70%

They say the rainy season is supposed to end on Tuesday, and sure enough, the forecast for Wed,Thur,Fri, Sat is sunny, 31,31,31,32 degrees!

Hope you all had a good week. Now back to watching the athletes I really envy - golfers! They just stroll around and make a lot of money. I refer to the British Open, of course. Love the British announcers. Talking of the South African John Coetzee, who is small and pudgy: "Now here's John, he's got a comfortable look about him. He's built for comfort, not speed."


  1. That is nice Bob. A couple of good harder sessions there. I like the look of the 4/3/2k - I'll give that a crack once it warms up a bit. Temps -4 to 12ish at the moment.

    I've been enjoying the TdF on tele, now we have the Commonwealth Games - marathon at 6pm our time next Sunday - not sure if you can get it, but worth a look.

  2. Glad you’re fully back to your best Bob.
    Love the golf too. Here are a couple of announcer classics that will never be forgotten. “One of the reasons Arnie Palmer is playing so well is that, before each final round, his wife takes out his balls and kisses them”. And “Ballesteros felt much better today after a 69”. Disappointed my man Sergio just fell short.