Mon: 6.4k. 900m triangle hill x 3 with kids. Good pace going up (300m). Short 50m hill sprint x 3.
Tues: AM - Xtrng (Wts, Abs, Bike 15')
4:00 - 5.5k. 400 x 5 with Wynne @ 80/80/78/78/79. Almost all out. Guess I need speed work. Humid.
Wed eve: 8.4k. Brief 800 warmup. 400/800/1200/1600/1200/800/400. Times were 88 (warmup), 2:48, 4:22, 5:53, 4:25, 2:50, 83 (warmdown).
A 4:21 1200 is 3:36/k and a 5:54 1600 is 3:42/k, so the pace was not bad. Oh, 400 jog after the 1600, 200 jog after the others (total time run+jog: 3', 5', 7', 10', 7', 6'). Felt good, pushed each one, had people to run with/try to stay with.
Thurs: 6.9k. Warmup. 900 x 3 easy (3:49/44/32) with girls. Warmdown. Last workout with the ASIJ track team.
Fri: 15k. 1:19:32 (27:34, 26:17, 25:40). Ok for early morning (8:15 is early for me).
Weight 60.3kg (down from 62.3 after the marathon). No desserts, no snacks before bed (just a banana).
Sat: Rest. HS track invitational with all the regular schools, plus 2 Okinawa schools (military), Seoul and a few others. Great meet. Sam Krauth ran 1:59 and 4:06! (1500m). The 4:06 is a 4:24 1600 equivalent and he beat the kid who has beaten him all year. Jen Stolle ran a 5:02 1500 but just lost to a girl from Okinawa. Both of our 4 x 400m relay teams broke the league record. The boys record had stood since 1985.
Sun: 11.4k. 1k warmup, stretch, 150m x 2 striders.
2000m x 4 in 7:49/46/48/32. Slow 200m jog in 4' after each. Then 80m x 5 hill sprints.
Felt good the whole time. I like this workout a lot. You run fast , but even so, 2000m is a long interval. Then work on leg strength. So the workout combines speed, endurance and strength.
5:30pm, windy, 20°, weight 60.4, shoes 250g.
This is sort of in preparation for a 10.7k race on June 21, around one of the Mt. Fuji lakes. Apparently, the last 700m is uphill!
By the way, a good blog is at trailgirl.blogspot.com. I am a sucker for a good quote, and she has lots of them.
Eg.: Do it Now! We have to stop procrastinating, pretending that we have forever to do what we want to do and to be what we long to be. If we think that we want to become better and more loving human beings, we had better start moving in that direction right now. Lama Surya Das
I am also a sucker for a good photo, and she has lots of those, too!