June 28, 2009
Ran a 5,000m time trial in 18:38, two seconds faster than last month, but it was warmer.
Tues: AM - X-trng (weights and abs). PM - 6.3k easy.
1200m easy warmup, 600m striders. 5,000m in 18:38. (3:38/44/46/49/40 (last 400 in 83).
Hoped for 18:20, but it was a bit too warm. Or legs were still a bit tired from last Sunday's 10.7k race, although I felt pretty good.
Had no one to follow after 2.5k, but kept pushing. Felt nice and smooth.
Afterwards: 4 x 100m barefoot on grass, plus one lap of track barefoot (which felt ok).
7:30pm. Temp: abt 25° (77°F). Wt: 60.2kg. Shoes: 220g
Thurs: 10k in 50:29 (26:00, 24:29). Easy. Knees and right calf a bit stiff.
Fri: AM - X-trng (wts and abs)
12:00 - 14k. Splits: 2k - 11:02, 5k - 24:08, 5k - 22:33, 2k - 8:29. Total 4:42/km pace.
4 x 150m barefoot on grass.
Sat: 6k easy
Sun: 18.6. Ome hills. Out - 1:09:45. In - 51:14.
Coming back is more downhill, but even so, I was going faster. Last approx. 2.8k on trail was very fast (10:58).
Ran with two overseas visitors, Irish and German guys, in their 30s. Irish guy is a 2:47 marathoner. Ran away from them the last 2.8k, so I was feeling pretty good.
Cloudy, warm but not hot...about 23°.
Next week, 75k.
June 21, 2009
It was raining heavily early in the morning, stopped about 8:00, then started again at about 8:40. So at the start it was raining, but not hard, and it eventually lessened and stopped. At any rate, it did not bother me. Temperature was 20-22° I guess, and of course very humid.
I was planning to cruise the first 5k, which is about half flat and half gradual downhill, in about 19:30, then hang on as best I could. That is what happened, as the first 5k was 19:12. The first k was 3:34, which even being slightly downhill was not correct, I think, but the second was 3:57 which was also not correct (they were both about 3:45). Then 3:46, 58 and 56. I was consciously trying to relax, cruise, run light and smooth. At this point I was running behind two guys (probably in their 40s), passing some people and being passed by others, so I had good company. The two got away from me, but I kept them within 10-20 meters, and surprisingly caught them again at about 8k. I was feeling pretty good, and moving along well.
I ran the 6th, 7th and 8th k in 12:00, then 4:02, then 4:20 up the first part of the hill. I had envisioned charging up the hill, but that didn't happen. I got up it all right, though, and kicked in well the last flat 300m. The last 0.7 was 3:00 (4:20/k). So the time was 42:36, which was just about what I was expecting to run (4:00 per k).
As for placing, I thought I was in first in the 60s division, as I knew I was ahead of the guy who had won the previous year (in 42:22, program listed last year's top ten in each division). But we only wore numbers on the front, so it was impossible to know who was who, and of course, I didn't know who was ahead. I did know that legend-in-his-own-time Hosaka had won the 50s last year, but I didn't see his name in the program. Turned out, he was there! (I had actally been looking for his club name in the program, since those are easier to spot, but he changed his club name.) So needless to say, he won the division, in 39-something (his marathon pace). Another guy was also ahead of me (also from last year's 50s) in 41:18. So I got third, out of 323. If two guys had beaten me by 15 seconds I would have been upset, but to lose to obviously better runners was not shameful. Spoke to Hosaka-san at the awards ceremony, and as Brett Larner has said, he is a terrific guy, very friendly and cheerful.