November 23, 2017

Half Marathon: Not Bad but Not Great

I ran my annual fall half marathon on Sunday the 19th, finishing in 1:36:08. That's 4:33/km.
I was 8th in the 60s age group, they didn't have a 70s, so I was running against guys 10 years younger than me. Last year I was 6th. They gave out prizes to the top six.
I was also slower by two minutes than last year, the difference being the last 6k. Last year I sped up by one minute, this year I slowed down by one minute.
Still, it was not too bad, since as I said last time, I was not really in good shape for a half marathon.
Fortunately, my glue/hamstring benefitted from an easy week and three days rest prior to the race - it didn't bother me - it was just that my legs wouldn't move as well the last 4k.

Splits were: 4:15,37,32,27,38,35,29,26,26,27 (10K) 28,31,38,29,35,33,44,37,39,54,5:06.
The 20k split is wrong, they always have the mark in the wrong place. The last two were probably 5:44, 5:16.

The course is good, two slight hills on each of the two loops, so not really an issue. The weather was a good 14°C, mostly sunny, but it was fairly windy - it was in our faces about half the time,which I could have done without.

I had a good 10k from 3k to 13k, as I was running next to the No. 2 woman, and we were right behind another guy. Unfortunately, they picked up the pace from about 13k and I slowed down, so they pulled away from me.

All in all, a pretty good effort, but next year I'll probably run the 10K, where I would have been in the top six.

I'm resting all of this week.
Dec. 3rd is the Okutama ekiden, for which I organize our teams. I have 18 guys (3 teams of 6), so won't be running unless someone drops out.
I signed up for a 10K on Dec. 16th, the East Japan Masters Road Race, where I'll be in my own age group, so that should be fun.

Happy Thanksgiving! I stuffed myself with turkey - I guess maybe that's just an American thing.

November 13, 2017

Gearing Up for a Half

Actually, that should be "slightly gearing up" or "not gearing up enough".

Anyway, after the 10K race on Oct. 8th, I took 8 days off and then went out and did 400 x 4 and 800 x 2 with the X-country girls at a pretty good pace, and then intervals the next night - 1600, 1000 x 2, 800 x 2, which proved to be too much, too soon. Developed a slight pain in my upper hamstring or lower glute, somewhere in there, which gets better and worse and is rather annoying.

Took it easy for a week (better) than ran a 5k time trial in 20:19, which was a good run, but sent the glute back to "worse" territory.
Took it easy for another week and then did the interval workout, but not all out, then 3 more rest.easy days, followed by a half marathon done at a tempo pace at the club's annual run and barbecue on Nov. 5th. Ran it in 1:46:48, or 5:03/k pace, which was just what I wanted to do. The glute was getting sore the last 5k, but wasn't too bad. Anyway, I needed to see if I could run 21k at a decent pace.

Test was a success, so last week and this week has been just long, slow runs. Plan to jog wednesday night, not do the workout, then rest for three days before the race on Sunday.
Sooo, I'll be able to run but almost certainly not as fast as I would like to. Hopefully I'll be able to get under 1:35. The age group is 60 and above, so I won't win it and probably won't be in the top 6, which is where the prizes are. I was 6th last year with a 1:33. (1st 10 years ago with a 1:23.)
In any case, it's my favorite race so I'll try to enjoy it.

October 10, 2017

5K Time Trial, Ekiden, 10K Victory

Weeks of Sept. 25 ~ Oct. 8

These two weeks were marked by three running events. The rest of the time was regular training with a few extra rest days.

Monday easy, Tuesday rest, then Wednesday evening was a 5,000m time trial. My legs are never really fresh for these things, even with a rest on Tuesday, but they're basically training runs.
It was 25C and 65%, so not ideal conditions. Weight was 60kg, which is ok, but lower would be better.
In any case, the time was 20:22, with splits of 4:02/08/06/08/3:58.
I felt fairly good, and didn't go above 4:08/k, which was good. Was alone at 2k, but then friend Paddy went past, so stayed with him. Caught him and passed him with 800m to go, but he outkicked me.

Thursday was easy with the x-country kids in pouring rain, then a rest day on Friday.

Saturday I participated in a charity ekiden at the Odaiba area on Tokyo Bay. A fun event for the Special Olympics, Teams of 2 to 10 people, who run 1.2k loops for 3 hours. We had one fast team of six guys and two male/female teams of nine runners. The A team guys ran 7 or 8 times and the other people ran 4 times. Everyone cheers like mad, so you have to run hard! Also, there is an electronic board showing the team standings in real time (updated each time a team's chip crosses the changeover mat), so that also adds incentive. Our A team won - they were all fast, but actually, it's not a high level ekiden. The second team was 14th and my team was 29th, out of 190 teams, so a good day. An interval workout, actually, although 40 minutes between the intervals.

Sunday was a 90-minute run at a good pace, legs surprisingly felt quite good.

Monday I ran 5.5k to and from school, with a hilly 4 x 800m at a decent pace with the JV girls.

Tuesday regular rest day.
Wednesday 1000m x 6 where I cruised the 1st, 3rd, 4th and 5th in about 4:15 and ran the 2nd in 3:52 and 6th in 3:49. Felt good on the two faster ones, not killing myself.

Thursday was a high school x-country meet where I ran 4k, about half up and down hills.
The kids ran 5k, on a tough course that included one hill of about 300m and another of 600m. Running uphill for 600m in the middle of a 5k race is not ideal. Our top five girls ran from 20:07 to 20:35, a dominating performance. And four of them are freshmen! (1st yr of 4-yr hs). Our top two boys were 17:07 and 17:21.

Friday and Saturday rest days.
Sunday was the first of my two fall races, a 10K that I run each year. Again, conditions were not ideal. The announced temp and humidity were 23C and 75%, but once on the course in the sun it was probably 26C (79F).
I won the 70s age group in 42:05, with three guys within a minute behind me (151 in AG). The kilo splits were off, but 5k splits, which I think were accurate, were 20:41 and 21:24. I felt good and ran smoothly the whole way. Was tired the last 3k, but maintained the pace and had a decent kick. Even though it's a big race, I was alone for much of it. Tried to stay with runners passing me, generally unsuccessfully.
2 minutes slower than last year, which is a bit shocking, but that seems to be where I am these days. Maybe cooler weather will cut down the times.
The other fall race is a Half on Nov. 19, which may be very tough.
By the way, the US Masters 5K championship was two weeks ago in upstate NY, so probably good weather. Winning time for my age group was 20:56. See my time above for the first 5K of the race....


September 25, 2017

100+ K Week

103.4, to be exact. Although it was 7 days of running, and did come after a 63k week, so the average was 83k. Still, 100k is 100k.

Week of Sept. 11 ~ 17
63km, 6:21 running time

Monday - 116', 19.5km, but with two long rests. To and from school (5.5km) plus 5 miles at easy tempo pace with JV girls.

Tuesday - Rest and gym workout.
Wednesday - Track workout 1200, 1000 x 2, 800 x 3, 400
4:49, 3:50, 3:52, 3:10, 3:03, 3:00, 84.
3 mins. rest after the first 3, 2:15 after the 800s.
Felt pretty good, ran hard trying to stay with various people.
27C but didn't feel too hot.

Thursday - 102' 16k. To/from school with some easy hills.
Friday - gym workout then 90' run.
Saturday - Legs tired, knees sore, will take two days rest.
Sunday - Rest
Weight was about 60.3kg all week.

Week of Sept. 18 ~ 24
103.4km, 10:43 running time.

Monday - To/from school plus an easy 8.5k.
Thought my legs would be fresh, but no, they were tired and kind of sore.

Tuesday - Biked to school and ran 4 tempo miles with No. 5 varsity girl at 7:07, 7:04, 7:13, 7:16.
(7:15 = 4:30/k). Loop includes two small hills. Top girls (British freshman twins) were running 6:40s and did 5.
Felt quite good and weighed 59.8kg.

Wednesday - Track workout 400, 1600, 1000 x 2, 800 x 2, 400.
The 1600 was a time trial for those who wanted to do that.
My time was 6:23 which seems pitiful, but is as fast as I can go. Then 3:53, 3:51, 3:10, 3:06, 88 easy.
Legs slightly heavy, but felt surprisingly good after yesterday. Was able to "lift" for the last 400 of each 1000. Wore light shoes.
24C, 65%, so rather humid.

Thursday - 111', 17k. To/from school, 6k up and down hills and stairs on a nice (and new to me) woodsy course not too far from school.
Friday - 78'. Planned 90, but left calf a bit sore, so cut it short.
Saturday - 90', legs felt tired but not sore.
Sunday - 120' 19k. Easy pace about 6:20 per k, legs ok, but getting sore at the end.
After being under 60kg for most of the week, ended at 60.4 due to pigging out somewhat on Saturday (with wine).

September 11, 2017

Time Trial and 95k Week

Week of Aug. 28 ~ Sept. 3
54.9km, 5:29 running time

Monday and Tuesday - rest

Wednesday - club 5,000m time trial at 7:30pm as usual, 28°C/82F and 80% humidity - very humid!
The time was 20:45, 17 seconds faster than last month and not bad for the heat and humidty.
Splits were 4:02/04/09/17/12. Just couldn't hold sub-4:10 pace the last 2k, but at least managed a bit of a kick. I felt like I was boiling when I finished, really exhausted. Maybe the worst I ever felt after a 5k. Well, what doesn't kill us, makes us stronger.
Weight before running was 60.3kg, which is where I seem to be every day. I want to lose more, but at least I'm not gaining any (and I do weigh less than Scott Brown!).

Thursday - 102 mins, 16.2k. Ran to and from school (5.5k each way) then one easy mile and one tempo mile (7:04 or 4:23/k) with one of the fast girls.

Fri, Sat, Sun - daughter visiting from Singapore so only had time for a 1 hr. run each day.

Week of Sept. 4 ~ 10
95.3k, 9:41 running time

Monday - 108 mins., 18.2k. 5.5k to/fm school, 2.2k to/fm track, 400 x 7 easy with kids after they did a 1600m time trial.

Tuesday - gym workout and rest, but had to run 30 mins. as one of the girls got knee pain, so I had to let her ride my bike, which I had been riding along with them.

Wednesday - track workout, 1000m x 6 in 4:01/3:55/3:54/3:53/3:54/3:49.
About 3:00 jog/walk in between, with 4:00 after the 4th. Not so hot (23C), but 100% humidity as it had just rained. Felt pretty good and worked hard.
Weight 60.1kg

Thursday - 97 mins, to/fm school and an 800m slightly hilly loop x 5 at a moderate pace. Again, 100% humidity. Just makes it hard to run.

Friday - 90 mins. and gym workout.
Saturday - 69 mins/12k with the last 4k at about 4:40/k pace. 30°C.
Sunday - 120 mins in 30°C heat. Legs a bit tired, especially last 4k.
Weight: 60.2kg


August 29, 2017

2 Race Postscripts; Recovery

Two postscripts to my Beach to Beacon 10K race:
My age graded performance was 86%, which correlates to a 31:13.
I beat Bill Rodgers. Who, admittedly, is not the runner he used to be, but still it sounds good to say, "I beat Bill Rodgers."

On the 11th, 12th and 13th, I ran 40, 60 and 90 minutes.
Rested the 14th, ran 40 mins. on the 15th and on the 16th did a track workout that included 2 1000s in 4:04 and 3:57, so I was fairly well recovered 11 days after the race.

Then the next 5 days did 60, 80, 90, 90 and 90 minutes. Of course, these are all at a comfortable pace.

Rested last Tuesday and Wednesday did 1000 x 4, 800 x 2, 400.
Times were 3:57/56/56/57, 3:09/12 and 88.
This was at 7:30pm and it was 32°C and 62% humidity with not a leaf stirring on the surrounding trees. A hot workout. Happy to keep all 4 1000s under 4:00. Worked pretty hard to do it.

Did 90-minute runs the next 3 days and on Sunday the club had another beach day at Kamakura with about 25 people. We started through the town, stopping at the Great Buddha (huge statue of seated Buddha), from there went up into the hills for about 30 minutes of climbing stairs and hills, then about 15 mins down just to work the quads a bit more. That took an hour, then did another hour (a very hot hour) along the beach road. So that was quite a hard effort.

Had planned a long run for today (Monday) but the legs are sore and tired, so will rest two days and then do the club 5,000m time trial on Wednesday night.





August 11, 2017

Beach to Beacon 10K

I traveled to Portland, Maine and ran the Beach to Beacon 10K on August 5th.
I won my age group (70-74) in 42:36. Would have been 2nd in the 65-69 AG and 7th in the 60-64.
Overall was 511th out of about 6,880.

I thought I would run 42 or 43, but would have liked to go under 42. Well, the time was ok, given that the course had about four hills (not steep, although the last one was the biggest) and it was very humid. The temperature was good at about 20C/72F, but the humidity was in the 90s. I felt ok while running, but was very hot and drenched in sweat when I finished.

Mile splits (no km marks) were 6:30, 59, 47, 57, 51, 7:13 and 78 for the last 320yds (included a hill).
5K splits were 21:12, 21:24. That was good, since the second half was hillier and since last month's 5,000m time trial was 21:02.

I felt good the whole way and ran pretty well, I think.
I still think I can run faster than this, and plan to in the fall.