I think that was my longest ever week. Two years ago during my buildup I think the highest I got to was about 125 km. And this didn't really seem all that hard, in the sense that I felt like I was recovering from each run by the next day. Sort of. However I again struggled in the last 10 km of the 30 km long run today and feel a bit embarrassed about the slowness of the pace...I need to get faster as soon as the temperatures come down. It was warm today, but I'm also sure the legs were pretty full even before the start.
So in some ways I cruised, but I think all in all it has been a tough week and definitely a step up. So the most ambitious goal I could have for this next week is to consolidate. Do much the same and hope to find the hardest runs of the week, like Tuesday, Friday, and Sunday, feeling just that bit easier.
Following closely the same plan as I posted last week, and getting much closer to it than last week, here are the stats:
Mon: easy 12 km in an hour (forgot heart rate monitor)
Tue: UA 18.5 km, 1 hr 22 min, HRav 143, 4:28/km
Wed am: LA 14 km, 1 hr 06 min, HRav 131, 4:40/km
Wed pm: 2.5 km easy, 5.2 km on track alternating 200 m at 5k pace, 200 m easy, total time 22:49, 4:24/km, average HRav 141
Thur: LA 16.5 km, 1 hr 13 min, HRav 137, 4:28/km
Fri: UA 19.5 km, 1 hr 25 min, HRav 141, 4:23/km
Sat: fartlek, 14 km, 1hr 03 min, HRav 142, 4:29/km (included about 6x500 m at 5k pace)
Sun: long, 31 km, 2 hr 47 min, HRav 133, 5:27/km
(N.B: The Blogger compose window needs a table function)
Definitely needed a nap this afternoon and my feet are feeling a bit weary tonight. I think I might be in need of new shoes. I'm also nursing blisters on a couple of the calloused parts of my toes, one of which is infected and rather hurty. I'm glad tomorrow is a holiday here. I'll do my recovery run in the morning and join a dinky little ekiden in the afternoon that consists of 1-km/leg.
Note to Robert Song: the runs on Tues and Fri are "hard" in the sense that it is really hard to get he body up to working at that level so early in the morning. I run what feels fast, but am still at HR137 or so, targeting 148-153. I hit the park I do laps at and have to really work it up an uphill section to get the heart rate up to 147 or so (by about the third lap) and then I can hold it there, but I admit, I do feel like I've worked darn hard by the end of the run. I know I could keep going, for sure, but not necessarily all over again at that pace. But I am not exactly running on fresh legs either and it is not race conditions...hmmm...anyway, we'll see how it feels in a few more weeks.