June 28, 2015

5000m Time Trial One Minute Faster

Week of June 22 ~ 28

52.8km / 32.8 mi.

Monday
Easy 9km run as I had to meet a person from Los Angeles (Track Club LA) and talk to her about running in Japan for an article she is writing.

Tuesday
Gym workout

Wednesday
Namban Rengo 5,000m time trial.
20:38 (4:08/14/07/07/02)
Felt good. Slowed the 2nd k but picked it up with no problem. 1:03 faster than last month, so seem to be getting back into shape.
Abt. 25C/77F
59.9kg

Thursday
Rest. Felt a very slight twinge after the 5,000, and at this point it's better to rest after an all-out 5k.

Friday
12k with 6k warmup, then 250m hill x 10. Worked pretty hard going up the hills, slow jog down.

Saturday
Easy 8k. Gym workout

Sunday
Easy 12k.
30C/86F
59.8kg

June 22, 2015

Plugging Away

Week of June 6 ~ 21

53km / 33 mi.

Monday
3:30 - 10K with last 4k at tempo pace (4:30/k)
28C/82F, 50%
Wt: 59.3kg

Tuesday
Rest day - gym workout

Wednesday
7:30pm - Club track workout. 400 warmup, 1200/600 x 3
This is a good workout. The object is to do the 1200 at an "average" pace, take a short rest, then run the 600 all out. Then a longish rest after the 600s.
5:06/2:15/4:58/2:17/4:56/2:13
Very humid, rain last 600.

Thursday
8k easy.

Friday
Gym workout.
Chilly rain all day. After running in warm weather, I didn't feel like running in this.
And a rest day is never a bad idea.

Saturday
11k. 9k easy, last 2k at 4:30/k pace.

Sunday
12k. Easy out at about 6:00/k, In at 5:00 for 3 k, then 4:40 for 3k. Ie., a moderate 6k tempo run.
22C/72F, 73%
59.7kg

June 14, 2015

400s

Week of June 8 ~ 14
58.4km / 36.3 mi.

Almost, but not quite, a normal training week.

Monday: 8k easy

Tuesday: Gym workout

Wednesday: Track intervals - 1200/1000/800/1200/1000/800
About 3 mins. walk and/or jog between each.
Felt ok, but still can't run fast. Managed a 3:56 on the second 1000.

Thursday: 8k easy

Friday: Gym workout. 9k including 400 x 8 to try to regain a bit of speed. These were not very fast - 89/90 - but felt fast, which is a bad sign, I suppose. Managed 86 on the last one. 90 seconds walk in between. It was 27° and about 95% humidity, but still....  Anyway, it was fun to run some 400s.

Saturday: 9k easy

Sunday: 12k easy.

June 8, 2015

Back Into Training

It's been quite a while since I posted, but not much has been happening.
Took one week off after the Sendai Half.
Did five short, easy runs the next week.
Did four easy runs the next week, plus a 5,000m time trial on May 28th just to see where I stood. Which was: legs ok, but out of shape (which of course I already knew). 21:41.
Did seven runs last week for a total of 66k, so not so bad.
That included a 1000m x 6 workout with each about 4:15 and the last in 4:00. And then a tempo run on Saturday - 4k easy, 4k at 4:30 pace.
No aches or pains at all, so I think that after one more relatively easy week, I'll be ready to start a regular training cycle, to get me back into good shape by October.

To finally answer your question, Scott, a typical week will be:
Wed - 14km, with 6,000m interval workout
Thur - 8km, easy
Fri - 12km, with 10 x 250m hills, or 8 400s (have to get some speed back)
Sat - 8km, easy
Sun - 16km, easy. Actually starting with 12 and working up to 20.
Mon - 12km with 6 or 8 or 10km tempo run
Tues - Rest
Which adds up to 70km, which is enough given that three of the days are hard.
Plus my usual weight machine/core workouts on Tuesdays and Fridays.

So, here's hoping I'll be in good form come the fall.

And I hope you all have a good summer (or winter, as the case may be) of training.

PS: Managed to get my weight back down under 60kg, but need to lose more.
Here are the two best runners in America, Matt Centrowicz and Galen Rupp.



May 12, 2015

Made It...Barely

Ran the Sendai Half Marathon on Sunday - short story, 1:49, managed not to re-injure the hamstring.

Sendai is 90 minutes from Tokyo by almost-non-stop bullet train, up near where the earthquake/tsunami was. It's a very nice city, with wide streets and lots of greenery.

The race is a fairly big one, about 8,000 in the Half, with some elite Japanese runners, including the popular Yuki Kawauchi who seems to have had an off day, running 1:08.

The weather was good, chilly early in the morning, then getting pretty warm by the 10:00 start and quite warm by noontime. Windy, but not too bad.

I went out at about the top pace I could handle for 21k, given that I'm out of shape, which was 4:45 per km (1:40 half). Held that for 9k, when I felt a twinge in the hamstring. Slowed to 5:00, felt another twinge at 10k, slowed to 5:15, then held that pretty much the rest of the way, although I walked at the water stops. Felt a few more twinges, the kind that tell you you had better not go any faster, but manged to get to the finish line with no damage done.

So it was an enjoyable trot through the city, but of course frustrating in that I was A) out of shape and B) forced to hold back.

Now I'll rest up for a while, then get into some good summer training to get in shape to run some good races in the fall. I will be back!

May 4, 2015

55 Again

No, not my age, the number of kilometers I ran this week.
Last three weeks were 55, 54.4, 55, so I guess I'm in a groove.
Did a 5,000m time trial on Wednesday, notable not for the 22:27 time, but for the fact that it was my first in 7 months and I had no aches or pains at all.
Also did a pretty good tempo run with the high school boys on Monday and a good hill workout (250m x 10) on Friday.
Then had a nice 8k run with Marty Lever on Saturday. He's in Tokyo for a few days for a photo shoot (good photographer). We may have had a few beers also.

Next Sunday is the Sendai Half. Hope I get through it with no issues.

April 27, 2015

Picking It Up a Bit

Week of April 20 ~ 26

54.4km / 33.8 mi.

Did 5 runs, taking an extra day off Thursday, in addition to Saturday.
This included:
10k on Monday, 5k out @5:11/k, 5k in @4:32.
I'm not in shape, so 4:32 is a good pace at this point.

Interval workout on Wednesday - 1600/1200/1000/800/600/400
All at 4:30 pace or under. Felt pretty good but still holding back so as to not strain the hamstring.

13k on Friday - 7k easy then 10 x 250m (150m hill) up and down.

16k on Sunday - 8k easy, walk 400m, 8k easy.

So that was a better week than I have had in a long time. Trying to build a bit of fitness for the Sendai Half two weeks from today, which I will not "race" but will try to run all the way at a halfway decent pace.

Weight is a little over 60kg, which is not too bad.
Weather has thankfully turned warm, today was a beautiful day.