Mon: 7.9k with ASIJ 3000m girl Wynn Callon in 39:30. The last 16 mins. was at a good pace, about 4:30 per k.
Tues: AM - X-trng (weights, a few minutes of steps and 20 mins on bike).
PM - 5.4k of good track workout with girl distance runners.
300 x 3 in 62, 59, 55 (1 min. jog then 6 min after 3rd)
600 x 2 in 2:05, 2:09 (4 and 6 min jog)
300 x 2 in 58, 57 (1 min)
This was in the rain, which was hard at times. So that was fun.
Then 4 laps of jogging straights and running turns, but I started to cramp in the left calf, so stopped. Had been running up on the balls of my feet, seems to happen every time. Have to build up the calf muscles.
Wed: Trip to Shiojiri in Nagano pref. (Epson HQ) so no time to run.
Thurs: 10k in 54:54 (27:31, 26:22) at 7:30 am due to trip to Hamamatsu (Yamaha).
Fri: 15k in 1:12:51 (26:25, 24:36, 21:49). Felt good after halfway, cruising at a good pace. Last 2k were 4:18 and 4:15. Up on front of feet. Cool and misty at 3:00.
Sat: ASIJ track meet. Sam Krauth ran 2:01 and 4:11 (1500m). Jennifer Stolle ran 2:25 and 5:10. Pretty good times.
Sun: 10k in 52:55 (28:26, 24:29). Pretty easy. 22° at 4:30 and weight down to 61.6 from 62.6 a week ago, so feeling better. I'll feel better yet at 60.6.