100+ K Week

103.4, to be exact. Although it was 7 days of running, and did come after a 63k week, so the average was 83k. Still, 100k is 100k.

Week of Sept. 11 ~ 17
63km, 6:21 running time

Monday - 116', 19.5km, but with two long rests. To and from school (5.5km) plus 5 miles at easy tempo pace with JV girls.

Tuesday - Rest and gym workout.
Wednesday - Track workout 1200, 1000 x 2, 800 x 3, 400
4:49, 3:50, 3:52, 3:10, 3:03, 3:00, 84.
3 mins. rest after the first 3, 2:15 after the 800s.
Felt pretty good, ran hard trying to stay with various people.
27C but didn't feel too hot.

Thursday - 102' 16k. To/from school with some easy hills.
Friday - gym workout then 90' run.
Saturday - Legs tired, knees sore, will take two days rest.
Sunday - Rest
Weight was about 60.3kg all week.

Week of Sept. 18 ~ 24
103.4km, 10:43 running time.

Monday - To/from school plus an easy 8.5k.
Thought my legs would be fresh, but no, they were tired and kind of sore.

Tuesday - Biked to school and ran 4 tempo miles with No. 5 varsity girl at 7:07, 7:04, 7:13, 7:16.
(7:15 = 4:30/k). Loop includes two small hills. Top girls (British freshman twins) were running 6:40s and did 5.
Felt quite good and weighed 59.8kg.

Wednesday - Track workout 400, 1600, 1000 x 2, 800 x 2, 400.
The 1600 was a time trial for those who wanted to do that.
My time was 6:23 which seems pitiful, but is as fast as I can go. Then 3:53, 3:51, 3:10, 3:06, 88 easy.
Legs slightly heavy, but felt surprisingly good after yesterday. Was able to "lift" for the last 400 of each 1000. Wore light shoes.
24C, 65%, so rather humid.

Thursday - 111', 17k. To/from school, 6k up and down hills and stairs on a nice (and new to me) woodsy course not too far from school.
Friday - 78'. Planned 90, but left calf a bit sore, so cut it short.
Saturday - 90', legs felt tired but not sore.
Sunday - 120' 19k. Easy pace about 6:20 per k, legs ok, but getting sore at the end.
After being under 60kg for most of the week, ended at 60.4 due to pigging out somewhat on Saturday (with wine).

Time Trial and 95k Week

Week of Aug. 28 ~ Sept. 3
54.9km, 5:29 running time

Monday and Tuesday - rest

Wednesday - club 5,000m time trial at 7:30pm as usual, 28°C/82F and 80% humidity - very humid!
The time was 20:45, 17 seconds faster than last month and not bad for the heat and humidty.
Splits were 4:02/04/09/17/12. Just couldn't hold sub-4:10 pace the last 2k, but at least managed a bit of a kick. I felt like I was boiling when I finished, really exhausted. Maybe the worst I ever felt after a 5k. Well, what doesn't kill us, makes us stronger.
Weight before running was 60.3kg, which is where I seem to be every day. I want to lose more, but at least I'm not gaining any (and I do weigh less than Scott Brown!).

Thursday - 102 mins, 16.2k. Ran to and from school (5.5k each way) then one easy mile and one tempo mile (7:04 or 4:23/k) with one of the fast girls.

Fri, Sat, Sun - daughter visiting from Singapore so only had time for a 1 hr. run each day.

Week of Sept. 4 ~ 10
95.3k, 9:41 running time

Monday - 108 mins., 18.2k. 5.5k to/fm school, 2.2k to/fm track, 400 x 7 easy with kids after they did a 1600m time trial.

Tuesday - gym workout and rest, but had to run 30 mins. as one of the girls got knee pain, so I had to let her ride my bike, which I had been riding along with them.

Wednesday - track workout, 1000m x 6 in 4:01/3:55/3:54/3:53/3:54/3:49.
About 3:00 jog/walk in between, with 4:00 after the 4th. Not so hot (23C), but 100% humidity as it had just rained. Felt pretty good and worked hard.
Weight 60.1kg

Thursday - 97 mins, to/fm school and an 800m slightly hilly loop x 5 at a moderate pace. Again, 100% humidity. Just makes it hard to run.

Friday - 90 mins. and gym workout.
Saturday - 69 mins/12k with the last 4k at about 4:40/k pace. 30°C.
Sunday - 120 mins in 30°C heat. Legs a bit tired, especially last 4k.
Weight: 60.2kg