Oct. 19-25. 12th week of 18-week marathon program.
Program Menu: 105km. Actual Run: 105km (65 mi.)
Had to do a "race' on Friday, which went well.
PM: 14k w/ 5 x 600m @ 5k race pace
AR: 14k. 11.6k@5:12, 3 x 800m @ 2:52/57/3:03.
3k warmup easy, good 800s with varsity girls, the rest in Nogawa park - may have been a bit short.
Temp/humidity: 20C/68F, 55%
American School in Japan varsity girls x-country.
Miyuki, Emiri, Kana, Aki, Arisa, Bessie, Miki
Far East champs (international schools). As are the boys.
5.5k to school, 4k in park, rest, 3k ASIJ Fun Run, rest, 5k in park, 5.5k home. Quads a bit sore.
Temp/humidity: 22C/72F, 40%
PM: 16k. 10k w/ 6 x 100m pickups, 6k
AR: 16k. 10K @5:33 (inc. 6 x 100m), 6k@5:32 in evening at track
Quads a bit sore. Also core workout at home.
Legs a bit tired. Easy because tomorrow is a "race."
PM: 14-21k w/ 8-15k race
Planned: 15k w/ 8-10k all out in Koganei Park (measured course)
AR: 15k. 3.5k@5:50, stretching, 10k@3:53 (38:58), 1.5k@6:42.
10k splits: 3:51/54/53/4:01/55/57/59/00/50/35
Planned 8k @ 3:55 and if feeling good, 2k more. Felt good, so ran 10, planning to pick up last 2k, which I did. Very good run by myself, I think. Felt good last k. Charts say this equates to a 31:30 10k for a runner in his prime.
Temp/humidity: 18C/64F, 50% - perfect temp, no wind.
Shoes: 192g light racing shoes
Also weights and core at 11:00am in gym
AR: 29k@5:05 (5:12/4:57). 2:27:04 (1:15:18/1:11:46).
Felt ok. Legs getting sore last 6k, but not bad. Picked up last 2k.
Temp/humidity: 18C/64F, 60% (rain last 3k)
11 hours ago