August 17, 2014

Good 84km Week

Week of August 11 ~ 17

84.2km / 52.3 mi.

I guess it was a good week, considering that the high humidity made it difficult to run.

4:30 - 12k. 6k out at 6:00 pace, then after some good stretching, started back at a good pace. a hamstring twinge after 3 minutes so walked 100m back to a handy fountain and drank a lot of water. Started up again, slightly slower, but the first k was still 4:20. Next two were 4:32 and 4:37, then 4 mins later got another twinge. Immediately stopped, walked in circles for a while, then jogged back home. Too bad as I was feeling good, but proud of myself for being smart enough to stop the instant I felt something.
30C/86F, 65%, sunny

Rest day. Gym for weights and core.

7:30 - Club track workout. 14.2k (6.6 warmup) with 1200, 1000 x 2, 800 x 3, 400.
4:50, 3:47, 3:48, 3:02, 3:00, 2:58, 79.
Abt. 3:00 (200m jog) after first 3, 2:15 after 800s.
Felt good from the 1000s. Worked hard to stay with some guys (and girl).
After these workouts, by the way, I lead most of the group (about 80 people) in a 15min abs workout, which they seem to enjoy (and is very good for them).
27C/81F, 70%

3:00 - 14km in 1:27:02.
44:21/42:41 @ 6:20/6:06. VERY humid - hard to run. Plus legs felt heavy. Light rain at first, then heavier, then stopped. Actually, it was easier running in the rain - could feel the humidity more after it stopped.
27C/81F, 92%

12:00 - Weights and core.
5:00 - 12k in 1:11:30. 37:12/34:18 @6:12/5:43.
Felt so-so.
32C/90F, 60%, sunny

3:30 - 20k in 1:56:45
60:23/56:22 @6:02/5:38. Had lots of time, so decided to do an easy 20k - long for me! Started to rain one minute after I started. Hard for 5 mins, then off and on. Sun came out 5 mins before I finished.
24C/75F, 80-90%

3:30 - 12k in 1:11:28.
37:34/33:54 @6:19/5:39. Heavy going out, ok coming back.
30C/86F, 80%, cloudy


  1. Good week. Conditions certainly hard. Well done.

  2. Come on Bob ... how can anyone enjoy doing 15 minutes of ab work! If I said I did a standard plank - 2 reps of 1 min each twice a week you'd say ... 84km is a great week and yes smart to pull back on the Monday.

  3. They enjoy suffering together....

  4. I'm proud of you too Bob. Great call. 20k is extremely long for me at the moment!