January 12, 2014

Getting Back Into It

Week of Jan 6 ~ 12
68.2km / 42.4 mi.

This week I felt like I was still recovering from the holidays. Also the cold and wind and slightly sore knee are de-motivating. Finally had a decent run on Sunday.

3:00 - 12k in 1:06:56 @5:35/k.
About 6:00/k going out and 5:00/k coming back (with the wind).
Weather: 8C/46F, windy
Weight: 58.6kg

Gym workout (always includes about 30 minutes of core work)

7:30pm - Club track workout 1000m x 6, total 9.2km.
4:07/3:58/55/51/52/46 (walk 200m in between)
Chilly rain, slight wind, although not terrible for running.
Was not warmed up for the first one, knee was a bit sore for the first three, but fine the second three. Happy with the last one.
Weather: 7C/45F, rain
Weight: 58.4kg

3:30 - 10k easy in 57:32 @5:45/k
Weather: 9C/48F, windy so felt colder.

11:30 - Gym workout and 5k on the treadmill.
Too damn cold (5C) and windy, also knee was sore.

12:30 - 8k easy in 47:35 @5:56/k
3:30 - 12k in 1:07:17 @5:36/k.
Out @ 5:50, in @ 5:22, felt ok last 6k.
Weather: 5,7C, 30%, sunny, no wind.

3:00 - 12k with 4k warmup, a bit of stretching, then 8k tempo.
34:57 @4:22/k.
Felt good after I got warmed up on the first 2k.
Weather: 9C/48F, 40%, no wind.
Weight: 58.4kg


  1. Nice Tempo run. 40 plus here in Oz. Enjoy the cool air.

  2. 5C isn't too bad -- you could be trying to run outside in Chicago right now. About 38 at the moment -- waiting for it to cool down to 31 before I run.

  3. If you were restricted to just the ONE core exercise, what would it be and why? Yes, you guessed it, I hate doing core work.