January 19, 2014

86K Week - Not Bad

Week of Jan 13 ~ 19

86 km / 53.4 mi.

Switched my Thursday and Sunday runs from two times (8k and 12k) to one time (16K with 400m walk in the middle). It's hard enough to run once in the cold and wind, much less twice. And by going out at 6:00/k pace and coming back at close to 5:00, it's almost like two runs.

12:30 - 6k in 37:13 @6:12/k
3:30 - 12k in 34:57/31:12 @ 5:49/5:12
Mileage was low the last two weeks, so did an extra run. And THEN decided not to do anymore two-a-day.
Weather: 9C/48F, 6C/43F
Weight: 58.5kg

Weights and core.

7:30pm - club track workout.
3k warmup, 1000, 1200, 1000, 1000, 800, 800, 200 x 2
4:10, 5:08, 4:00, 3:50, 2:58, 2:57 (200m walk in between)
1st one knee was very sore from 700m, so stopped at 1000 (shd hv bn 1200).
By 3rd, it was only slightly sore, from 4th it was ok. Felt good on the 200m pickups at the end!
Weather: very cold
Weight: 59kg, but 58.2 before running

3:30 - 12k in 1:06:39 @5:33. 36:32/30:06 @6:05/5:01
Coming back I thought I was running about 5:30 pace, but it was 5:00, so that's good.
Weather: 7C/45F, 30%, sunny
Weight: 58.7kg

3:00 - 16k in 1:27:33 @5:28
46:02/41:31 @5:45/5:10 (400m walk and stretch in between)
Knee a bit sore, but felt ok.
Weather: 8C/46F, 30%, sunny
Weight: 58.6kg

3:30 - 12k with 4k warmup, stretching, 8k in 35:29 @4:26.
Felt good, wanted to run faster, but couldn't, somehow. Too cold? Also, knee was sore, which doesn't prevent me from running this pace, but maybe sub-consciously causes me to take it easy.
Weather: 7C/45F, no wind.
Weight: 58kg

3:00 - 16k in 1:25:48 @5:22
45:54/39:52 @ 5:44/4:59 (400m in middle).
With the wind coming back. Felt good coming back. Wore an elastic brace on my knee and it seemed to help.
Weather: 6C/43F, a bit windy
Weight: 58.5kg

Next week I'm off to Bangkok on Thursday for 10 days, to visit my daughter. Looking forward to running under a warm (ok, hot) sun. Probably won't post next week, so talk to you in two weeks.


  1. Always enjoy your blog. Have fun in the sun. Becareful with your knee. Some times it's best to back off....or so I have been told. :-)

  2. Nice week Bob. Yes, that much of a change in pace would make it feel like two runs. Enjoy the holiday and warmer weather. If it hits 40 you'll get to feel what it's been like here recently.

  3. By cutting back to one run/day you'd have to save on the washing powder too. Good move. Have a super time with your daughter. Skipping one blog post - permission granted.