October 31, 2016

Still Showing Progress

"Progress" as compared to the last year, not, of course, compared to 3 or even 2 years ago (38:51 10K).
Anyway, I'm running better than I have in a while.

Week of Oct. 10 ~ 16
Very easy week after the 10K race, with 3 days off and 4 light days.

Week of Oct. 17 ~ 23
64.7km / 40.2 mi.   6:32
Rest on Monday, then a 5mile/8k tempo run on Tuesday with one of the x-country girls at a 4:36/k pace, so not a bad run.
After which took it very easy on wednesday, rest on thursday and easy on fri, sat, sun with legs still a bit tired.

Week of Oct. 24 ~ 30
75.9km / 47.2 mi.   7:33
Monday - 8k easy
Tuesday - rest
Wednesday - 5,000m time trial on the track. 19:46, nice to be under 20:00 again.
Splits were 3:55/3:55/4:00/4:00/3:56.
Felt pretty good, followed two guys the first 2k, then was alone, but had people ahead to try to chase.
Temp was 22C/72F, but felt cool, however, the humidity was a very high 83%. Was drenched in sweat at the finish.
Weight: 58.7kg

Next four days were 100, 70, 70, 120 mins.
Friday was 12C and raining - it was really cold. That may sound silly, but I was wearing gloves and my hands were still really cold. A very unpleasant run, so I was proud of myself for getting out there, being I am not English or Irish.

Next two weeks will do some hard running, then taper for the Half on the 20th (for which I have no confidence of being able to run a decent time).

1 comment:

  1. You're still going well Bob. It'll be interesting to see how your form translates at the HM distance. Don't envy those cold days. Finally we're getting some warmth down here - love it.