Week of Aug. 3 ~ 9
56.8km / 35.3 mi.
8:30pm - Ate dinner at 4:30 so I could run later, when it is cooler. This worked ok, my stomach felt all right, but my legs were still tired from the 19k hilly run the day before.
So I only did 8k, with 4k warmup and 4k tempo. The tempo was really slow, however, 5:30-5:40 per k, as opposed to my usual 4:30. This was due partly to the fact that it was still 30° and 50% humidity and partly to the "running at night" syndrome, which I have noticed before. It seems that I always go slow at night, but it feels much faster. I knew I wasn't running 4:30, but I thought it was 5:00 or a little under and couldn't believe each time I looked at the watch and the kms got slower. So maybe night running is not so good.
Usual day at the gym for weight machines (6), core training and hamstring exercises.
7:30pm - club track workout. 5.8k warmup, then 1000m x 6.
4:03/3:59/3:57/4:01/4:05/3:59 (200m jog in 2:40, 3:40 after 4th)
Well, this was a tough workout because it was so hot and humid. Legs still not completely recovered from Sunday, either. After the workout, instead of me leading an abs session as I usually do, we had Harrisson, one of our top runners, lead an interesting session to build leg and achilles strength.
32C/90F, 60% - at 7:30
Rest. Legs very tired and had an afternoon meeting so would have had to run at 12 noon, which I didn't especially want to do in 35-36 degree heat.
1:00 - gym workout
4:45 - 12k with 6k warmup, 400m x 10, 2k back home.
400s in 93/95/93/92/96/93/95/95/89 (90 sec. walk as rest)
Well, it was hot, although cloudy, so not brutally hot. But hot enough. And humid, of course.
Actually felt good coming back and picked up the second km to a decent pace.
Happened to look at an old training log from just after I turned 50 and did 400 x 8 in 72-73, with 90 sec. rest. I guess those days are gone. I'll be faster in the fall, though.
2:30 - 10k easy
58.3kg - really cutting the calories
3:30 - 14k easy. Out at 6:10 pace, back at 5:50. Very relaxed pace.
2 hours ago