September 1, 2014

Decent 19:20 5,000m TT

Week of Aug. 25 ~ 31
57.3km / 35.6 mi.

To answer Scott's question about my low weight, not doing anything differently, just meticulously recording every calorie I eat (weighing my food - restaurant meals are estimates), which makes you very conscious of what and how much you are eating. The total is not important (assuming you're keeping it at fairly low levels, with the occasional splurge), what's important is being very aware of your consumption.
For example: Should I have a piece of toast with peanut butter? Hell no, I know how many calories I'd have to write down for that! I'll have some low-fat yoghurt and a banana. Result: lower weight. And there is no longer any peanut butter in my kitchen cabinet. No bread, either.

Monday
4:00 - 4.6k. American School cross country season starts today.
Easy run with JV boys. Ran 18 yesterday and have a time trial on wednesday, so just a very easy day.
29C/84F, 70%
57.4kg

Tuesday
Weights and core at the gym.

Wednesday
7:30pm - Club 5,000m time trial. Only had time for a 3k warmup, but included stretching and strides, so felt ready to go.
Time was 19:20. Splits 3:52/51/53/58/46.
It was a cool night, so that helped (humid, though).
Felt very good after the first 1000 and had a good group of 6 running together. Didn't feel like we slowed the 4th 1000, but kicked well the last 1000 and especially the last 400. I certainly don't consider this to be "fast", but it was a good run.
22C/72F, 90%
57.6kg

Thursday
3:30 - 10.5k including 400 x 4, 800, 400 x 2 with varsity girls.
92/91/91/89 3:14 91/86 (top 2 girls ran the last one in 72). 3.4k alone in the park @5:20/k. Legs felt fine.

Friday
12:00 - gym workout
3:30 - Easy 6k with JV boys (13 of them). About 6:00 pace going out, 5:00 pace coming back, when we ran Indian file type fartlek, where the last guy runs up to the front, when he gets there the guy who is now in last runs up to the front, etc., etc. It's a fun way to do a workout and the kids enjoyed it.
26C/79F, rain off and on.
57.1kg

Saturday
2:30 - 16k in 1:30:42 @5:40/k.
47:32/43:09 @5:56/5:23. Felt ok but legs tired at the end.
27C/81F, nice sunny day.
58.2kg (big dinner last night)

Sunday
3:00 - 12k easy at about 6:05/k. Legs tired.
27C/81F, 60%, beautiful day
57.4kg


August 24, 2014

Pretty Good Week

Week of Aug 18 ~ 24
72.7km / 45.2 mi.

Monday
4.45 - 14k. 43:30/34:21 @ 6:13/4:54
7k tempo with 5k @5:00, 2k @4:40.
Managed to feel ok after stretching at 7k.
Legs still had some tiredness from 20k on Saturday, so 5:00/k felt fast enough.
30C/86F, 70%
58kg

Tuesday
Weights and abs at the gym

Wednesday
7:30pm - club track workout 14.2k with 1000 x 4, 800 x 2, 400
3:50/44/40/40/3:02/2:59/80 (200m jog + wlk in 2:45, 3:30 after 4th, 2:30 after 800s)
Worked hard in the heat. Felt real good on the 3rd and 4th. Had several guys to run behind, which helps a lot. 800s were hard but kicked well on the last one.
30C/86F - at 7:30pm
57.6kg

Thursday
Rest. Had to go out in the afternoon. Could have run 5-6k at 12:00, but it was 35°, so took a rest day.

Friday
12:00 - Gym
5:00 - 14k. 43:04/37:48 @6:09/5:24. Felt pretty good coming back.
31C/88F, 55%
58.3kg (big dinner and lots of wine at an Italian restaurant on Thursday)

Saturday
3:30 - 12.5k with 2k x 4 hard.
9:20/8:49/8:38/8:24. (4:00 walk)
Felt terrible at first, finally able to run after 3 bouts of stretching. Thought the first would be about 10:00, so was happy with 9:20. Thereafter felt better and better! Last one was 4:17/4:07.
29C/84F, 70%
57.9kg

Sunday
3:30 - 18k in 1:50:06 @6:08
Legs tired, easy pace.
31C/88F, 60%
58.2kg

August 17, 2014

Good 84km Week

Week of August 11 ~ 17

84.2km / 52.3 mi.

I guess it was a good week, considering that the high humidity made it difficult to run.

Monday
4:30 - 12k. 6k out at 6:00 pace, then after some good stretching, started back at a good pace. However...got a hamstring twinge after 3 minutes so walked 100m back to a handy fountain and drank a lot of water. Started up again, slightly slower, but the first k was still 4:20. Next two were 4:32 and 4:37, then 4 mins later got another twinge. Immediately stopped, walked in circles for a while, then jogged back home. Too bad as I was feeling good, but proud of myself for being smart enough to stop the instant I felt something.
30C/86F, 65%, sunny
58.8kg

Tuesday
Rest day. Gym for weights and core.
57.9kg

Wednesday
7:30 - Club track workout. 14.2k (6.6 warmup) with 1200, 1000 x 2, 800 x 3, 400.
4:50, 3:47, 3:48, 3:02, 3:00, 2:58, 79.
Abt. 3:00 (200m jog) after first 3, 2:15 after 800s.
Felt good from the 1000s. Worked hard to stay with some guys (and girl).
After these workouts, by the way, I lead most of the group (about 80 people) in a 15min abs workout, which they seem to enjoy (and is very good for them).
27C/81F, 70%
57.9kg

Thursday
3:00 - 14km in 1:27:02.
44:21/42:41 @ 6:20/6:06. VERY humid - hard to run. Plus legs felt heavy. Light rain at first, then heavier, then stopped. Actually, it was easier running in the rain - could feel the humidity more after it stopped.
27C/81F, 92%
57.5kg

Friday
12:00 - Weights and core.
5:00 - 12k in 1:11:30. 37:12/34:18 @6:12/5:43.
Felt so-so.
32C/90F, 60%, sunny
57.7kg

Saturday
3:30 - 20k in 1:56:45
60:23/56:22 @6:02/5:38. Had lots of time, so decided to do an easy 20k - long for me! Started to rain one minute after I started. Hard for 5 mins, then off and on. Sun came out 5 mins before I finished.
24C/75F, 80-90%
57.5kg

Sunday
3:30 - 12k in 1:11:28.
37:34/33:54 @6:19/5:39. Heavy going out, ok coming back.
30C/86F, 80%, cloudy
57.4kg

August 10, 2014

Hot, Then a Typhoon

Week of Aug. 4 ~ 10
68.4km / 42.5 mi.
The weather was as above, so not your ideal running week.

Monday
4:30 - 14k in 1:18:11 @5:36/k
44:14/33:57 @6:19/4:51
Legs not moving going out, but ok coming back, after considerable stretching.
33C/91F, 60%
58.3kg

Tuesday
Weights and core at the gym. Temp. got up to 36/97.

Wednesday
7:30 - Club track workout. 13.4km
1000 x 6 4:09/3:55/53/54/54/44 (2:30-3:00 in bet.)
Sluggish on first one, then felt ok. Happy with the last one, picked up the pace and kicked well.
29C/84F, 70%. Didn't feel so warm, because there was a strong breeze, but various therms showed 29.
58.3kg

Thursday
5:00 - 14k. Very easy pace, legs tired.
31C/88F, 60%
58kg

Friday
12:00 - Gym workout
3:30 - 12km.  "Easy" pace, but legs tired so it didn't feel easy. Also very humid - 65% but it felt higher.
30C/86F, 65%
57.9kg

Saturday
1:30 - 15km. Namban Rengo club trip down to the seaside town of Kamakura. About 7k run past the Great Buddha, then up into the hills past some other temples, then back to the beach. Others ran more in the hills, but I wanted to do a tempo run, so ran 4k out, 4k back along the beach road. 18:00 out and 18:20 back (into the wind, so was working harder). Distance approx, but it was about a 4:30/k pace.
Then beer and Thai food on the beach. Typhoon coming so high waves closed the beach to swimmers, but the weather was ok.

Sunday
Typhoon. Rain stopped in late afternoon, but wind still strong and legs tired, so took a rest day.

Kamakura runners:


August 3, 2014

Nice Week But Hot Weather!

Week of July 28 ~ August 3
76.8km / 47.7 mi.

28° was a cool temperature this week, and we're looking at 33/34/35 next week.

Monday
4:45 - 12k in 1:03:47. 6k easy in 36:22 @6:04/k, 6k tempo in 27:25 @4:34/k.
Felt really heavy and sluggish going out, but after 3 stops for stretching and some strides felt ok coming back. Running at 5pm is much cooler, with a breeze. Only ran 12k, due to time trial on Wednesday.
28C/82F, 60%
58.2kg

Tuesday
12:00 - weights and core at the gym.

Wednesday
7:30pm - Club track workout. 6.8k warmup, then a 5,000m time trial.
Time was 20:01 (4:01/01/00/04/3:55).
Felt good and was moving well, even had on my racing shoes, but was only running 4:00 ks! They felt like 3:50 or less and also felt like I was speeding up each one...but wasn't. Which goes to prove that heat and humidity slows you down more than you realize.
27C/81F (?), humid.
58.3kg

Thursday
3:00 - 12k, Out in 31:00, In in 28:12 @ about 5:30-35. Legs felt surprisingly good. Had to run at 3:00, but ran on a shadier course than my usual one.
34C/93F
58.2kg

Friday
12:00 - weights and core.
3:00 - 10k, same course. Out 29:36, In 26:24 @5:54/5:17. Hot but felt ok.
34C/93F
58.2kg

Saturday
4:30 - 12k with 6k very easy and 6k hard in 25:41 @4:16/k. Felt good, ran a strong pace all the way, picked up last 300m. Course may be a bit short....
33C/91F
58.1kg

Sunday
4:30 - 18k in 1:44:18 @5:48. 53:51/50:27 @ 5:59/5:36.
Felt ok.
33C/91F
58.6kg (3 nights of drinking quite a lot of wine, including dinner at a nice Italian restaurant on my World Cup pool winnings, caught up with me).

July 28, 2014

Finally, an 80K Week!

Week of July 21 ~ 27
80.4km / 50 mi.

It's been a long time since I had an 80km week. Too embarrassing to tell you how long, but it's only the third time this year! The various niggles and sorenesses have kept my mileage down - basically all due to trying to do too much, too soon after races. I used to be able to recover quickly from races but just can't anymore.
Feeling good now, though, except for tired legs....

Monday
1:00 - 16k with 8k very easy, 8k at a moderate tempo pace (5:03/k). I intended to go faster the last 4k, but the legs were not cooperating. They felt tired, and it was very humid.
28C/82F, 70%, sunny
59.1kg

Tuesday
Gym workout
58.3kg

Wednesday
7:30pm - club track workout. 14.4k with 6.2k warmup.
1000 x 4, 800 x 2, 400
3:58/47/44/42  3:02/01  82 (200m jog plus a bit extra rest after each - under 3')
Even with the warmup, legs still not ready to go on the first one. Felt ok from the 2nd one. Hot, humid.
28C/82F
58.5kg

Thursday
3:30 - 14k in 78:39 @5:37 (5:52/5:22)
Felt ok. Finished just before a big thunderstorm.
33C/91F, 70%
58.3kg

Friday
11:00 - Gym workout
4:00 - 12k in 1:10:23 @5:52. Legs tired, hot!
33C/91F, 55%, sunny
58kg

Saturday
3:00 - 12k with 4k warmup, 3k, 2k, 2k tempo (cut down from previous weeks' 4/3/2, which is too much in the heat).
3k: 15:09 (4:49/4:06/5:14) 4' rest
2K: 10:04 (5:04/5:00) 4' rest
2K: 9:48 (5:00/4:48)
Quads and thighs really heavy. Couldn't move at all on the warmup, finally able to run 5:00 pace but had to push to do that. Heat, humidity, general tiredness? I really should run a bit later, or at night.
34C/93F, 70%
58.3kg

Sunday
9:00pm - 12k in 1:12:34 @6:01 (6:21/5:44)
34° during the day, so waited until 9:00, when it was much cooler, with a breeze. However, I was still a bit full from dinner.
We usually eat dinner at 5:00 - neither my wife nor I eat much for lunch, so we're hungry by 5 - but she's agreed that I can run at 5:00 and we'll eat about 7:00. Will try that next week.
27C/81F, 55%
58.1kg

July 20, 2014

No Niggles - How Nice!

Week of July 14 ~ 20
67.8km / 42 mi.

Thanks for the comments on the fainting spell, No more problems, I guess it was just a weird, one-time thing.
No niggles at all, which is very nice. Tiredness for sure, but no pains.

Monday
Rest after the hard run (21k, lots of ups and downs) on Sunday.

Tuesday
Gym workout, no run.

Wednesday
7:30pm Club track workout. 600, 800, 1000, 1200, 1000, 800, 600.
2:24, 3:05, 3:52, 4:44, 3:51, 3:02, 2:12
Worked hard to stay with my man Padraig, mostly unsuccessfully. Felt "just ok", legs seem to still be a bit tired from Sunday.
26C/79F, very humid
58.4kg

Thursday
3:00 - 13k with 12k very easy, and 100m x 10 barefoot striders in the middle.Was running in the park, so just took off my shoes and ran back and forth on the grass for a bit.
31C/88F, 70%
57.9kg

Friday
11:30 - gym workout
3:00 - 12k again very easy pace. Felt weak, plus it was very humid. I guess I should eat more.
27C/81F, 83%
58kg

Saturday
1:00 - 14k with 4k warmup, 4k, 3k, 2k tempo, 1k back home
Felt quite good!
4k: 17:54 (4:24,29,32,29) 5min walk
3k: 13:05 (4:20,23,22) 5min walk
2k: 8:21 (4:19,02) Decided to push the last k.
Didn't look at my watch for these, just hit the split button.
26C/79F, 90% with dribbles of rain off and on.
58.9kg

Sunday
2:00 - 14k at very easy pace. Back to legs feeling very tired.
28C/82F, 70%
58.4kg

They say the rainy season is supposed to end on Tuesday, and sure enough, the forecast for Wed,Thur,Fri, Sat is sunny, 31,31,31,32 degrees!

Hope you all had a good week. Now back to watching the athletes I really envy - golfers! They just stroll around and make a lot of money. I refer to the British Open, of course. Love the British announcers. Talking of the South African John Coetzee, who is small and pudgy: "Now here's John, he's got a comfortable look about him. He's built for comfort, not speed."