Menu: 8.1K Easy
Shoes: Zoom Span
Legs were a little stiff from the get go but quickly loosened up. 391K logged in the Span!
Menu: 8.3K Easy
Shoes: Clayton 2
A bit of TLC with the Clayton. 326K logged in the Clayton!
Menu: 2K Warm Up > 2x4K @ MP-5 secs > 2K Cool Down
Legs felt good and it wasn’t as hard to run at this pace. While this won’t be my MP anytime soon, this does demonstrates that the training has made even running at this pace and effort level possible. This goes way beyond this year and even next year’s marathons. It will be a base from which I can build on. 5:00 pace is something I’ve to get used to running and patient, consistent building are what I need to do to bring myself to that level. That’s a few years’ work right there! 287K logged in the Tracer! This is a shoe that just wants to go fast.
5:08 > 4:55 > 4:52 > 4:48 (19:42, avg pace 4:56) > 6:49 > 4:50 > 4:54 > 4:56 > 4:53 (19:32, avg pace 4:53).
Thursday: No Running.😁
Menu: 2K Warm Up > 16K @ MP > 2K Cool Down
Shoes: VF 4%
Went minimalist, no calf compression, just good old plain shorts and singlet. Pretty much nailed the workout, the second of 3 10-mile tempos. On race day, I’ll be reeling in the pace by running with the pacers, so this workout is basically just a measure of the pace I could still run – hopefully over the last 5K.
5:10 > 5:11 > 5:13 > 5:15 > 5:00 > 5:11 > 5:04 > 4:56 > 5:08 > 5:01 > 5:01 > 4:58 > 5:01 > 4:59 > 5:02 > 4:52 > 4:38 (5:03 avg).
Menu: 13.06K Easy
Shoes: Epic React
Legs were stiff and going was tough, even though I massaged the legs last night. Yep, that’s cumulative fatigue for you! Running fast around the same neighbourhood is boring. Running slow around the same neighbourhood is worse than waiting for your turn at some government departments. So I ventured out of the area. Much much hillier (I walked those sections) but at least it helped passed the time/miles. Last week, I said I couldn’t wait until this week is over and now I’m wishing for next week to conclude!
Menu: 16K Long Run
Shoes: Clayton 2
Started raining after the 4K mark and conditions worsened with thunder and lightning. Sought shelter twice but braved the weather to quickly headed back to the car for a total of 10K. After a nice glass of hot coffee and slices of toast, the rain had stopped and the weather was just too nice, so Nick and I decided to wrap up the balance 6K and thus saving the need to run again in the evening. It is always more beneficial to complete your workouts early in the day so that you can get your recovery in before the next day’s session.
A 79.6K week and another week to go before tapering starts!