Not a bad week of 112 km. Nice and consistent with a decent run of some sort every day.
Mon: 10 km easy
Tue: 14 km lower aerobic
Wed: 17 km with 6 km easy, 5 km evaluation, and 6 km upper aerobic
Thur: 11.5 km easy (PM run home)
Fri: 16.5 km upper aerobic (AM before work) in 1:14
Sat: 13.3 km including 5 loops of a 700-m hill circuit
Sun: 30 km in 2:38
The cooler weather last week, especially Thursday to Saturday, meant that I had to (or could) run significantly faster for given heart rates. I enjoyed running around the hill circuit on Saturday and the cumulative effect of this run and Friday's quicker longish run made the legs feel heavy for yesterday's long run. I ran the whole thing in Yoyogi Park, which created its own , mainly mental, challenges (12 laps). However I persevered and got there in the end and was able to finish the last 10 km fairly strongly.
August ended on Friday leaving me with just over 400 km for the month. And today marks 12 weeks to Ohtawara Marathon. I think I've done a pretty fair job of laying a solid base on which to start adding some harder mid week aerobic runs. I don't really think I need to worry too much about specific speed sessions yet, but I might start adding little bits here and there to start getting the legs ready for some speedwork sessions towards the end of this month.
On my other blog I posted some pictures of the brew day on the 25th. My reference to it last week had some people thinking I was talking about homebrewing. It was a recipe I had first brewed at home, but this was most definitely not a home brew.