February 21, 2016

Two Weeks of Good Training

Week of Feb 8 ~ 14
82.8km / 51.5 mi.

Week of Feb 15 ~ 21
74.4km / 46.2 mi.

Two weeks of pretty much following the program. One rest day, three easy days, one interval day, one tempo day, one longer day.

Sunday the 14th did 22k. The following week was a bit different as there were two days - Monday and Saturday - with cold rain. I hate cold weather, but of course have to run in it, but damned if I have to run in cold rain. I'm not English or Irish! So took Monday off and ran Tuesday, then took Saturday off. Actually, I did a pretty good tempo run on Friday, 14k with 7k at 4:45 pace and the last one at 4:15, so my legs were tired on Saturday anyway.
Today, Sunday did 24k.

Finished the week at 59kg, so am gradually losing some weight.
Next race is a 10K on March 13 - sorry, Scott, I won't be able to go cheer you in Yokohama, but hope to meet you sometime before the race.

February 7, 2016

Recovery Week

Week of Feb 1 ~ 7

59.1km / 36.7mi.

I think a recovery week after three good training weeks is a good idea. Take an extra rest day and reduce the distance by about 25%, which is what I did — 80k to 60k.


Gym workout

Weekly interval workout, which I ran hard, as usual.
13.1k with 1000m x 6.
4:00/3:57/59/58/54/49 (in bet. 100m jog + walk, about 2:45)
Felt good, only really pushed hard on the last one.
7C/45F 34%,-7dp

8k easy pace.

Gym workout and 10k easy, but picked up some coming back.

12k moderate pace.

2:30 - 16k in 45:50/38:33 @ 5:44/4:49/k
Felt good coming back, cruising nicely.
9C/48F but chilly wind, 25%, -11dp