September 20, 2009

Three Good Runs

Week of Sept. 14-20. 7th week of 18-week marathon program.
Program Menu: 110km. Actual Run: 110km/68mi.
Good runs on Monday, Tuesday and Saturday.

PM: 16k. 4k@5:30, 8k@4:00, 4k@5:00-5;30
AR: 14.6k. 4k@5:27, 8k@3:57, 2k & 6x100m @ 4:54.
8k in 31:33 along Tama River bike path with 4 ASIJ runners. Felt good — cruising easily for most of it; last 2k were a bit harder.
Time: 3:30
Temp/humidity: 25C/77F, 45%
Weight: 59.7kg
Shoes: 220 Nike Katana Cage2

PM: 23k@4:48-5:14
AR: 26k@5:00 (5:11/4:52) 2:10:42
Planned 24k, but miscalculated distance. Legs felt ok, surprising to keep 4:50 pace coming back without trying to.
Time: 12:30
Temp/humidity: 20C/68F, 60%
Weight: 59.3kg
Shoes: 300g
Abs work in afternoon with X-country team.

PM: 8k@5:30-6:00
AR: 7.4k@5:45
Hamstrings a bit sore when walking, but ok when running.

PM: 18k@4:48-5:14
AR: 18k@5:30 — But 5k@6:30 and 13k@5:02
First 5k with slow kids. 13k in Nogawa Park by myself. Got faster as I went along, although I was not trying to. Last 5k under 5:00 pace.
Time: 3:30
Temp/humidity: 26C/79F, 45%
Shoes: 270g

PM: 11k@5:01-5:28 with 10 x 100m striders
AR: 10k. 8k@5:58, 10x100m striders with 100m jog after each.
Legs felt tired, took it easy.
Time: 6:00pm
Temp/humidity: 22C/72F, 65%
Weight: 60.3kg
Shoes: 300g
11:00am - weights and core in gym.

PM: 34k@4:48-5:14
AR: 34k@5:00 (5:11/4:50) 2:50:
Back: 12k@4:56, 5k@4:36, last k 4:12.
Felt good the whole way. Going out was very easy. Legs a bit tired the last 5k, but able to pick up pace.
Drank 4 160ml (6oz) water bottles, with CarboShotz gel at 14k and 24k. Carb/protein gel before run.
Time: 4:00
Temp/humidity: 23C/73F, 60%
Weight: 59.6kg
Shoes: 240g Saucony.


  1. Good week and workouts for sure. Excellent sign that you're hitting the paces without trying.