December 28, 2008

Sunday, Dec. 28

30k in 2:59:40. Out: 1:28:50 In: 1:29:50
150m walk after 3k. 200m walk after 15k and 24k. 
Quads and hamstrings tired and a bit sore last 5k. Last 3k in 6:10, 6:20, 6:20 but did not feel like I was slowing down. I guess my stride was getting shorter.
Time: 2:00
Wt: 61.1kg
Weather: 12°, sunny, a perfectly calm, nice day.
Shoes: 430g.  (350g +20g flat insole + 60g custom insole.) These are my usual well-cushioned shoes for long, LT and easy runs. Marathon shoes will be 320g (280 +20 +20). All shoes size 8-1/2 (26.5cm)

Legs very tired at end. Maybe four relatively hard days a week is too much. Have to be careful.
Next Sunday is another 40k onsen run, so can't do as much on Saturday.

Week: 91.7k. 8:54 (8:39 run + 0:15 bike)

Note:
Saturday MP runs in Koganei Koen (no forced stops). 5k loop measured by me and marked every k.
Sunday long run along cycling path to Tama-ko, partway around and back. Marked every 100m. Occasional short stops for traffic lights and trains.
Thursday LT run at either place, depending on what I feel like. Don't mind occasional stops at LT pace.

3 comments:

  1. Welcome back to the Sunday run!
    Hope to run together next time, happy new year!!!

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  2. 40 Km training runs seem to me quite long. A few nambaners seem to be doing this (maybe even longer).For a late march marathon at this stage I think 32Km runs at a reasonable pace would be better than 40Km at a fairly slowish pace. But each to his own.

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  3. Well, I basically agree, but Mika and Yuka like to do 40 and I am a gentleman. Also I feel I can handle it ok. Also, I am not completely adverse to putting extra distance in to keep building up my quad muscles.

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