May 18, 2009

Two good workouts

Did two good interval workouts this week, on Wednesday and Sunday.

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!
Week: 58.6k

By the way, a good blog is at 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!


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  2. Very interesting.
    What do you mean here
    "Slow 200m jog in 4' after each."?
    What is the 4?
    Your break between each 2000 rep is a 200m jog. Is that correct?
    Run well.

  3. Nice drop of those two kgs Bob no dessert huh?

    It must be movitating training with the kids I envy you.

    Also I've been reading the "Dirt Diva" for a couple of years now. She is a legend of sort and even gets a mention in the book I'm reading
    called "Born to Run" see my lastest blog entry.

  4. Jon: The 4' means 4 minutes. Hope you are running well also.

  5. Thanks.わかりました。
    My running is getting a little better. Racing under 4 min pace but have to keep it up for more than 5 km.

  6. Good quote. I'm thinking about rest and the need to do it now!

    Some good workouts there Bob. The 4 x 2000 would be testing on our grass track. Funny about the 80 sec 400s feeling "all out" - you've been doing some speed, so I wouldn't have expected that.

    Good running from the kids - especially good to get those records.

    Keep running fast!