17 hours ago
December 21, 2009
Back Running Again
Some photos from Santa Barbara. Form is not too bad for the end of the race, right?
As for running again, actually, I have been running for the past 9 days (including today). And feeling really good. Ran easy Sunday and Monday (13th and 14th) and then pretty good runs from the 15th. Some very good, in fact. No soreness in the quads or anywhere at all. I guess the 18 weeks of training did in fact make my legs stronger. So I'm already looking forward to LA in March.
11k (approx) easy along the Tamagawa Josui. Now a tiny stream, but it was once one of the main water supplies for Edo (old Tokyo).
8k easy in 43:22 5:24/k. Picked up pace one k but with difficulty.
8k easy in 42:40 5:20/k. Felt much better - lighter, legs fresher.
7.8k on the track. 1600 x 3, 800 x 2
6:32/6:19/6:11 (400m jog, total time 10:00), 2:59/2:57 (200m jog).
No warmup. Legs felt fine. Not pushing the pace.
8k 42:52 5:22/k. Legs felt good.
10k 48:51 (25:57/22:53) @4:53 (5:12/4:35)
Felt pretty good. 2nd 5k started at 4:47 and went down to 4:23.
11k. Namban Rengo Hash Run - Easy with a few spurts. Distance approx.
Fun run (Hash House Harriers style). Legs felt good.
20k. 1:37:50 (24:41/25:00/23:46/24:19)
@4:54 Out @4:58 In @4:49
Felt good from start. 5:00 pace felt easy.
2:30. 10C/50F. 20% humidity
72.8k for the week
12k. 55:34 (29:45/25:48)
@4:38 (4:57/4:18) Last 2k in 4:14, 4:02
Legs felt fine. No soreness at all. Didn't plan to run at such a good pace.
5:20 (pm of course). 5C/41F
Rest tomorrow as I have to go to Hamamatsu.
Wednesday night is a 5,000m club time trial.