Week of Feb 1 - 7
100km / 62 mi.
This was planned as an easy week (90km, easy runs), but Jedi Master Joachim told me I should do a long run EVERY week (speeding up at the end), and I also finished Once a Runner and read an interview with Masters legend Ed Whitlock (who does 3 hours EVERY day), AND one with a 67-year old who just ran a 3:01:56 and who runs further, at a faster pace, than I do. So feeling both guilty and motivated, I cranked it up a bit the last three days of the week.
Monday
Rest
Tuesday
10k @5:30.
AM - weights and abs.
Wednesday
10k @5:16
Thursday
10k @5:15
Legs felt fresh, but it was cold (3C/37F) 5:30pm
Friday
20k @4:45
24:57/24:31/23:16/22:20 @5:00/4:54/39/28
Felt good 2nd 10k after getting warmed up. Not trying to run this pace, but it felt comfortable.
AM - weights and abs.
Saturday
20k @5:07
@5:14/14/4:58/5:01
Strong wind! Against me going out. A "hat-tightening" wind. (After grabbing your hat 6 or 7 times, you have to come to a complete stop, take off your hat, tighten the strap, and jam it back onto your head.) Still, was running a decent pace - without paying any attention to it, just fighting the wind. Coming back was delightful.
Planned this as a recovery day, which used to be 5:25-30 pace, but the damn 3:01 guy does his recovery days at 5:00.
Sunday
30k @4:55 2:27:39
26:21/26:31/25:46/24:22/23:11/21:26
@5:15/18/06/4:52/39/17
Felt ok going out, but not great. Planned to come back at 4:50,40,30, but legs felt a bit tired at the turnaround, so thought 10 seconds slower each 5k would be ok. Drank a gel (Weider Protein) during that 5k and managed 4:52 pace. Then just kept getting faster. Surprising! Very focused over the last 5k (4:27/27/15/11/06) and ran faster than marathon pace. A very good run.
Time: 2:30
Temp: 9C/48F, windy, but not as bad as yesterday
Weight: 60.8kg
Shoes: 240g Nike Air Zoom (marathon shoes)
Total for week: 100k/62mi. 8:26
February 8, 2010
February 1, 2010
Once a (120k) Runner
Week of Jan 25 - 31.
Did 120k for the week and felt ok.
Decided to re-read Once a Runner and it was well worth it. Great motivational book (a few silly/unnecessary bits, but they go by quickly). Fortunately I didn't read the 400s workout section until Friday night, otherwise the Friday workout would have been 20 400s. There are some very good things you can take away from it, the main one being the "secret" of becoming the best runner you can be. The secret is...there is no secret. You just pile on the miles, day after day, year after year. As many as you can possibly handle. And you WILL become a good runner. Coincidentally, I just read this in several other places, one being the blog Younger Legs for Older Runners, where Pete Magill says: There are no good workouts, just good, long-term workout programs. And of course there's our boy Hosaka - the same 30k every single day for years, resulting in a 2:36 marathon at age 60.
Monday
Rest (I ain't Hosaka)
Tuesday
20k @5:00
(25:33/24:47/24:34/24:50)
AM: weights and abs
Wednesday
10:00 10k @ 5:32
7:30 7.8k. 5,000m time trial at the track, running with Fabrizio.
18:53 (3:49/51/42/47/43
Felt ok, but not great. Quite cold...a bit too cold for me to run fast.
5 seconds slower than in Dec., which is...ok, I suppose.
Thursday
20k @5:20
Quads getting sore at the end, but the pace felt comfortable.
Friday
12.2k. 6.2k WU @5:26
5k @4:08 (4:00/07/12/17/04)
Felt so-so, 12:30 and a bit hvy from a big breakfast, although I went to the gym before for weights and abs.
Saturday
20k @5:26
Got 3 brief cramps in left calf at 8.5k. Stopped and stretched, then ran more flat-footed. Drank a lot of water at 9.1k and 11.1k. No cramps thereafter, so maybe I was dehydrated.
Sunday
30k 2:33:33. 28:26 / 28:19 / 26:10 / 24:29 / 24:00 / 22:07)
Pace: 5:07 (5:42/39/14/4:54/48/25)
Felt pretty good the whole way. Tired last 10k, but was able to pick up the pace without feeling bad. Good run to end the week!
Time: 1:00
Temp: 12C/54F, sunny
Weight: 60.6kg
Shoes: 230g, light Nike Cage 2
Total for week: 120k/74.5mi. 10:16.
Despite the miles, miles, miles mantra, I will cut back next week and then do 3 long weeks. Then will have 3 easier weeks after that until the LA marathon.
Did 120k for the week and felt ok.
Decided to re-read Once a Runner and it was well worth it. Great motivational book (a few silly/unnecessary bits, but they go by quickly). Fortunately I didn't read the 400s workout section until Friday night, otherwise the Friday workout would have been 20 400s. There are some very good things you can take away from it, the main one being the "secret" of becoming the best runner you can be. The secret is...there is no secret. You just pile on the miles, day after day, year after year. As many as you can possibly handle. And you WILL become a good runner. Coincidentally, I just read this in several other places, one being the blog Younger Legs for Older Runners, where Pete Magill says: There are no good workouts, just good, long-term workout programs. And of course there's our boy Hosaka - the same 30k every single day for years, resulting in a 2:36 marathon at age 60.
Monday
Rest (I ain't Hosaka)
Tuesday
20k @5:00
(25:33/24:47/24:34/24:50)
AM: weights and abs
Wednesday
10:00 10k @ 5:32
7:30 7.8k. 5,000m time trial at the track, running with Fabrizio.
18:53 (3:49/51/42/47/43
Felt ok, but not great. Quite cold...a bit too cold for me to run fast.
5 seconds slower than in Dec., which is...ok, I suppose.
Thursday
20k @5:20
Quads getting sore at the end, but the pace felt comfortable.
Friday
12.2k. 6.2k WU @5:26
5k @4:08 (4:00/07/12/17/04)
Felt so-so, 12:30 and a bit hvy from a big breakfast, although I went to the gym before for weights and abs.
Saturday
20k @5:26
Got 3 brief cramps in left calf at 8.5k. Stopped and stretched, then ran more flat-footed. Drank a lot of water at 9.1k and 11.1k. No cramps thereafter, so maybe I was dehydrated.
Sunday
30k 2:33:33. 28:26 / 28:19 / 26:10 / 24:29 / 24:00 / 22:07)
Pace: 5:07 (5:42/39/14/4:54/48/25)
Felt pretty good the whole way. Tired last 10k, but was able to pick up the pace without feeling bad. Good run to end the week!
Time: 1:00
Temp: 12C/54F, sunny
Weight: 60.6kg
Shoes: 230g, light Nike Cage 2
Total for week: 120k/74.5mi. 10:16.
Despite the miles, miles, miles mantra, I will cut back next week and then do 3 long weeks. Then will have 3 easier weeks after that until the LA marathon.
January 24, 2010
Pretty Good Week
Week of Jan 18 - 24
Monday
10k @5:25
Legs felt fine, which was a bit surprising after the brisk 20k run the day before.
Ran today because I have to go to Nagano on Wednesday and may not be able to run.
Tuesday
20k @5:29
Legs a bit tired. Did this as a recovery day.
AM: weights and abs in the gym.
Wednesday
Rest. Not back in time to run at the track at night.
Thursday
24k. 4k warmup @5:30. 20k @4:55 1:38:18 (24:58/24:48/24:40/23:50)
Planned an easy run like most Thursdays, but after 2k decided to go at 5:00 pace since yesterday was a rest day.
Felt ok. Picked up last 2k. Running with the wind the last 8k.
Time: 3:00
Temp: 16C/61F —> 10C/50F
Weight: 61.1kg
Shoes: 300g
Friday
20k @5:28. Legs kind of tired.
AM: weights and abs in the gym.
Saturday
24k. 4k warmup @5:31. 20k @4:45 1:34:52 (24:56/24:41/23:20/21:52)
Last 5k @ 4:27/26/25/20/13
Felt very good. Planned about 4:45 for the last 10k, but decided to pick up the last 5k and felt good enough to hold the pace.
Joachim says to try to finish the long runs at a faster pace, so I did! (To my surprise.)
Time: 3:00
Temp: 10C/50F
Weight: 60.6kg (no lunch, just a gel pack before running. Also carried a gel pack and took it after 12k.) Reminds me that I really prefer running on an empty stomach.
Shoes: 230g (light)
Sunday
20k @5:40
Legs not sore, although they got tired the last 8k. Was not even checking my watch, just running easy to get the time on my feet. After yesterday, 20k feels like a nice accomplishment. Did not feel the need to go an extra 2k.
Total for Week: 118k/73m 10:23
Looking ahead; 5,000m time trial on Wed. Long run on Sunday. Cut back the following week.
Monday
10k @5:25
Legs felt fine, which was a bit surprising after the brisk 20k run the day before.
Ran today because I have to go to Nagano on Wednesday and may not be able to run.
Tuesday
20k @5:29
Legs a bit tired. Did this as a recovery day.
AM: weights and abs in the gym.
Wednesday
Rest. Not back in time to run at the track at night.
Thursday
24k. 4k warmup @5:30. 20k @4:55 1:38:18 (24:58/24:48/24:40/23:50)
Planned an easy run like most Thursdays, but after 2k decided to go at 5:00 pace since yesterday was a rest day.
Felt ok. Picked up last 2k. Running with the wind the last 8k.
Time: 3:00
Temp: 16C/61F —> 10C/50F
Weight: 61.1kg
Shoes: 300g
Friday
20k @5:28. Legs kind of tired.
AM: weights and abs in the gym.
Saturday
24k. 4k warmup @5:31. 20k @4:45 1:34:52 (24:56/24:41/23:20/21:52)
Last 5k @ 4:27/26/25/20/13
Felt very good. Planned about 4:45 for the last 10k, but decided to pick up the last 5k and felt good enough to hold the pace.
Joachim says to try to finish the long runs at a faster pace, so I did! (To my surprise.)
Time: 3:00
Temp: 10C/50F
Weight: 60.6kg (no lunch, just a gel pack before running. Also carried a gel pack and took it after 12k.) Reminds me that I really prefer running on an empty stomach.
Shoes: 230g (light)
Sunday
20k @5:40
Legs not sore, although they got tired the last 8k. Was not even checking my watch, just running easy to get the time on my feet. After yesterday, 20k feels like a nice accomplishment. Did not feel the need to go an extra 2k.
Total for Week: 118k/73m 10:23
Looking ahead; 5,000m time trial on Wed. Long run on Sunday. Cut back the following week.
January 18, 2010
Slightly Easier Week
Week of Jan. 11-17
Did a slightly easier week to see if my (slightly) sore leg would improve. It was the quadriceps, I guess, of my left leg. It would be sore when I started to run and when I went upstairs...like when you put your foot on the step and then step up. That muscle just above and on the outer side of the knee. Well, it worked because it feels ok now.
By easier I mean I took off Tuesday in addition to Monday, ran the track intervals on Wednesday at an easier pace, and did not do a marathon pace run on Friday. (Maybe it is the faster runs that cause the soreness.)
Monday, Tuesday
Rest
Wednesday
1:30pm: 12k @5:29 1:05:52
7:30pm: 8.4k 800 wu, 800/1200/1600/1200/800/400
Splits: 3:28/4:51/6:47/4:43/3:03/92 (pace per k: 4:20/4:00/4:15/3:54/3:48/3:49)
Felt ok. Better to run at this pace than in 3:40s like last week.
Thursday
20k @5:26 1:48:29 (recovery)
Felt so-so. Didn't feel like going any faster.
Friday
20k @4:59 1:39:37 (25:35/24:51/24:20/24:49)
Cold and stiff first 6k, then ok, but didn't feel really good. held pace til the end, but working at it.
Time: 2:30
Temp: 7C/45F
Weight: 60.8kg
10:30am - weights and abs in gym
Saturday
20k @5:20 1:46:41 (recovery)
Felt fairly good, although legs tiring at end. Not trying to run faster than 5:25-30.
Sunday
20k @4:50 1:36:44 (25:14/24:51/23:19/23:20)
Legs felt fine and felt very good in general. After 2ks in 5:15/05, hit 4:57 pace and held it. Planned to come back at 4:50, but started at 4:40 and felt good, so just kept on at that pace. Good form, just felt like I was cruising along. Last k in 4:28. And after 4 20k days!
When you feel this good, all's right with the world.
Time: 2:30
Temp: 8C/46F (every day is sunny and slightly windy)
Weight: 61:3kg
Total for week: 100.4k 6:44
Did a slightly easier week to see if my (slightly) sore leg would improve. It was the quadriceps, I guess, of my left leg. It would be sore when I started to run and when I went upstairs...like when you put your foot on the step and then step up. That muscle just above and on the outer side of the knee. Well, it worked because it feels ok now.
By easier I mean I took off Tuesday in addition to Monday, ran the track intervals on Wednesday at an easier pace, and did not do a marathon pace run on Friday. (Maybe it is the faster runs that cause the soreness.)
Monday, Tuesday
Rest
Wednesday
1:30pm: 12k @5:29 1:05:52
7:30pm: 8.4k 800 wu, 800/1200/1600/1200/800/400
Splits: 3:28/4:51/6:47/4:43/3:03/92 (pace per k: 4:20/4:00/4:15/3:54/3:48/3:49)
Felt ok. Better to run at this pace than in 3:40s like last week.
Thursday
20k @5:26 1:48:29 (recovery)
Felt so-so. Didn't feel like going any faster.
Friday
20k @4:59 1:39:37 (25:35/24:51/24:20/24:49)
Cold and stiff first 6k, then ok, but didn't feel really good. held pace til the end, but working at it.
Time: 2:30
Temp: 7C/45F
Weight: 60.8kg
10:30am - weights and abs in gym
Saturday
20k @5:20 1:46:41 (recovery)
Felt fairly good, although legs tiring at end. Not trying to run faster than 5:25-30.
Sunday
20k @4:50 1:36:44 (25:14/24:51/23:19/23:20)
Legs felt fine and felt very good in general. After 2ks in 5:15/05, hit 4:57 pace and held it. Planned to come back at 4:50, but started at 4:40 and felt good, so just kept on at that pace. Good form, just felt like I was cruising along. Last k in 4:28. And after 4 20k days!
When you feel this good, all's right with the world.
Time: 2:30
Temp: 8C/46F (every day is sunny and slightly windy)
Weight: 61:3kg
Total for week: 100.4k 6:44
January 11, 2010
Almost to 120k
Week of jan 5-11.
Tuesday
20k @4:58. 1:39:27 (25:11/24:50/24:44/24:40)
Felt ok. Ran at 12:00, did weights and abs before that.
Wednesday
AM: 12k @5:45
PM: 8k track workout. 800m warmup, 6 x 1000 in 3:52/42/38/45/49/37 (200m jog, total time 6:30)
Legs felt ok at night. Lacking speed, but ran ok.
Thursday
20k @5:30. 1:50:10.
Quads a bit sore, I suppose I ran too fast last night....
Friday
16k with 8k at MP
8k @5:25
8k @ 4:21 (4:16/27/18/18/26/`7/13)
Felt fairly good. Started at 5:00pm, so fairly cold and dark. Hard to see watch, which makes it hard to hold correct pace.
Wts and abs in the morning.
Saturday
10k @5:45 (57:49)
Legs tired - just slogging along.
Sunday
30.2k @5:24 2:42;48.
Bicycle path to and around Tamako with 13 people.9k to the lake @abt. 6:00, a little faster around, then last 7.2k @4:43 (33:56). Following Anthony and Leng Leng (girl from Singapore), who were cruising — I was all out. Legs tired!
10:30am. 8C/46F, sunny (every day is sunny).
Monday
Rest
Week total: 116.2k. 10:26.
Tuesday
20k @4:58. 1:39:27 (25:11/24:50/24:44/24:40)
Felt ok. Ran at 12:00, did weights and abs before that.
Wednesday
AM: 12k @5:45
PM: 8k track workout. 800m warmup, 6 x 1000 in 3:52/42/38/45/49/37 (200m jog, total time 6:30)
Legs felt ok at night. Lacking speed, but ran ok.
Thursday
20k @5:30. 1:50:10.
Quads a bit sore, I suppose I ran too fast last night....
Friday
16k with 8k at MP
8k @5:25
8k @ 4:21 (4:16/27/18/18/26/`7/13)
Felt fairly good. Started at 5:00pm, so fairly cold and dark. Hard to see watch, which makes it hard to hold correct pace.
Wts and abs in the morning.
Saturday
10k @5:45 (57:49)
Legs tired - just slogging along.
Sunday
30.2k @5:24 2:42;48.
Bicycle path to and around Tamako with 13 people.9k to the lake @abt. 6:00, a little faster around, then last 7.2k @4:43 (33:56). Following Anthony and Leng Leng (girl from Singapore), who were cruising — I was all out. Legs tired!
10:30am. 8C/46F, sunny (every day is sunny).
Monday
Rest
Week total: 116.2k. 10:26.
January 4, 2010
Happy New Year
Happy New Year to all, I hope you have a good year of running in 2010.
I also hope you have set some goals for yourself. My first goal is a 3:04 and age group win at Los Angeles on March 21. Beyond that, I'm not sure, but I would like to run a good 10k and/or half marathon later in the spring and maybe also in the fall. I'd like to be on top of a few categories in my age group in the Younger Legs for Older Runners rankings.
My year finished, and began, with a nice week of training.
Tuesday
12k@4:50 (58:01)
Actually wanted to run 20, but only had time for 12, so ran at a faster pace.
Wednesday
AM: 12k@5:29
PM: 8k@5:11 (6 pairs of 110m/60m hills, running hard up each hill)
Thursday
20k@5:23 (1:47:35)
This is a recovery run.
Friday
16k with 8k at Marathon Pace.
8k@5:29 (43:53). 8k@4:21 (34:45) 4:17/30/21/23/24/20/13/15.
Successful MP run! Ate and drank a lot yesterday, but felt ok. Legs a bit tired, but holding the pace was not a problem.
Time: 2:30
Weight: 61.7kg
Shoes: 220g
Temp: 8C/46F, sunny
Saturday
20k@5:24 (1:48:07)
Sunday
24k@4:57 (1:58:34)
4k warmup in 21:29, then 5ks in 25:03/24:36/24:16/23:08. Last 2k: 4:30, 4:23
Felt good. Wanted to run 5:00 pace or faster, so was happy with the run.
Time: 2:30
Weight: 61.1kg
Temp: 9C/48F, sunny
Monday - Rest
Each day, my left knee is stiff on stairs and for about 800m of the run, then it's ok. Strange...
Total for week: 112km/70mi, 9:39.
I also hope you have set some goals for yourself. My first goal is a 3:04 and age group win at Los Angeles on March 21. Beyond that, I'm not sure, but I would like to run a good 10k and/or half marathon later in the spring and maybe also in the fall. I'd like to be on top of a few categories in my age group in the Younger Legs for Older Runners rankings.
My year finished, and began, with a nice week of training.
Tuesday
12k@4:50 (58:01)
Actually wanted to run 20, but only had time for 12, so ran at a faster pace.
Wednesday
AM: 12k@5:29
PM: 8k@5:11 (6 pairs of 110m/60m hills, running hard up each hill)
Thursday
20k@5:23 (1:47:35)
This is a recovery run.
Friday
16k with 8k at Marathon Pace.
8k@5:29 (43:53). 8k@4:21 (34:45) 4:17/30/21/23/24/20/13/15.
Successful MP run! Ate and drank a lot yesterday, but felt ok. Legs a bit tired, but holding the pace was not a problem.
Time: 2:30
Weight: 61.7kg
Shoes: 220g
Temp: 8C/46F, sunny
Saturday
20k@5:24 (1:48:07)
Sunday
24k@4:57 (1:58:34)
4k warmup in 21:29, then 5ks in 25:03/24:36/24:16/23:08. Last 2k: 4:30, 4:23
Felt good. Wanted to run 5:00 pace or faster, so was happy with the run.
Time: 2:30
Weight: 61.1kg
Temp: 9C/48F, sunny
Monday - Rest
Each day, my left knee is stiff on stairs and for about 800m of the run, then it's ok. Strange...
Total for week: 112km/70mi, 9:39.
December 28, 2009
Gearing Up
This is a week of gearing up for my next 12-week training program, leading to the LA Marathon on March 21 (goal time 3:04...again).
My original plan was to do 100km/62mi weeks with a long, hard (progressive) 35km run on Sundays. However, my two marathon gurus, Joachim and Steve, told me that long hard runs are not important. What is important is mileage, i.e., the more, the better. This was confirmed by Scott (In the Long Run) Brown, who piled on the miles this fall and ran a 2:45 at age 44. Not to mention Hosaka's 210km a week. Anyway, they said I should run 120km a week, with no extra-long hard runs, but a marathon pace run once a week.
So...the program is:
Tues: 20k @5:00 (moderately difficult)
Wed: 12k easy (am) and 8k intervals @ abt 4:00 (pm)
Thur: 20k @5:30 (moderately easy)
Fri: 15k with 10k @ marathon pace (prob. gradually increasing distance)
Sat: 20k @5:30
Sun: 25k starting at 5:15 and getting faster
Mon: Rest
So to check that I am recovered from Santa Barbara and begin building for that, this week was:
Mon
12k @4:38.
Splits: 5k/5k/1k/1k: 24:52/22:25/4:14/4:02
Legs felt fine, no soreness at all.
Tues
Rest, work trip to Hamamatsu. Which is why I ran Monday.
Also good because I will run a 5,000m time trial Wed.
Wed
5,000m on the track in 18:48
Splits: 3:45/48/49/44/41
Felt pretty good. Ran with Fabrizio the whole way. Time is ok considering I am coming off a marathon and have not run this fast since July 29th (which was 18:38).
Weight: 60.6kg
Shoes: 220g Nike Katana Cage
Temp: About 8C/46F
Thurs
20k @5:28
1:49:23 (27:09/27:09/26;53/28:09). Just ran easy pace, which turned out to be about 5:25/k.
Fri
20k @5:09
1:43:01 (26:56/26:39/24:38/24:47)
Wanted to run under 5:00 pace coming back and did so without difficulty.
Sat
Left knee (muscle above/outside knee?) is slightly sore, so rested. Also doing a long run tomorrow with a lady. (If a lady invites you for a long run, you have to go, right?)
Sun
30.1k @5:32
2:46:50 up to and around Lake Tama-ko. Legs a bit sore and tired the last 10k. Knee was fine.
Week: 88.3km (7 hrs. 50 mins)
My original plan was to do 100km/62mi weeks with a long, hard (progressive) 35km run on Sundays. However, my two marathon gurus, Joachim and Steve, told me that long hard runs are not important. What is important is mileage, i.e., the more, the better. This was confirmed by Scott (In the Long Run) Brown, who piled on the miles this fall and ran a 2:45 at age 44. Not to mention Hosaka's 210km a week. Anyway, they said I should run 120km a week, with no extra-long hard runs, but a marathon pace run once a week.
So...the program is:
Tues: 20k @5:00 (moderately difficult)
Wed: 12k easy (am) and 8k intervals @ abt 4:00 (pm)
Thur: 20k @5:30 (moderately easy)
Fri: 15k with 10k @ marathon pace (prob. gradually increasing distance)
Sat: 20k @5:30
Sun: 25k starting at 5:15 and getting faster
Mon: Rest
So to check that I am recovered from Santa Barbara and begin building for that, this week was:
Mon
12k @4:38.
Splits: 5k/5k/1k/1k: 24:52/22:25/4:14/4:02
Legs felt fine, no soreness at all.
Tues
Rest, work trip to Hamamatsu. Which is why I ran Monday.
Also good because I will run a 5,000m time trial Wed.
Wed
5,000m on the track in 18:48
Splits: 3:45/48/49/44/41
Felt pretty good. Ran with Fabrizio the whole way. Time is ok considering I am coming off a marathon and have not run this fast since July 29th (which was 18:38).
Weight: 60.6kg
Shoes: 220g Nike Katana Cage
Temp: About 8C/46F
Thurs
20k @5:28
1:49:23 (27:09/27:09/26;53/28:09). Just ran easy pace, which turned out to be about 5:25/k.
Fri
20k @5:09
1:43:01 (26:56/26:39/24:38/24:47)
Wanted to run under 5:00 pace coming back and did so without difficulty.
Sat
Left knee (muscle above/outside knee?) is slightly sore, so rested. Also doing a long run tomorrow with a lady. (If a lady invites you for a long run, you have to go, right?)
Sun
30.1k @5:32
2:46:50 up to and around Lake Tama-ko. Legs a bit sore and tired the last 10k. Knee was fine.
Week: 88.3km (7 hrs. 50 mins)
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