Easy Week

Week of May 3 ~ 9
53.4k/33 mi.

Monday
10.4k 10k easy in 55:54 @5:36
400m barefoot on asphalt just for the fun of it.
No pain in hamstring, slight stiffness.
22C/72F
61.2kg

Tuesday
6.4k
At Fuchu 300m track.
400 x 7 81/80/79/78/77/79/76
Was going to run easier, but Arisa wanted me to pace her.
HS sltly stiff when warming up, but totally ok during the 400s. Easy tomorrow!
4:00 24C/75F
60.6kg

Wednesday
7.6k at the track
1000 x 2, 600 x 4. HS a bit sore, so took it very easy.
1000s in 4:06/4:29, 600s easy.
Morning: wts and core at gym.

Thursday
9k at 300m track. just running by myself. 4.5k easy, stretching, 4.5k @5:10 to 4:55.
HS only slightly sore.
4:00 28C/82F
60.8kg

Friday
6k @5:40. Easy run after gym workout.

Saturday
Rest. American School track finals. Very good efforts by all of our kids. Sam Krauth won the 3000m and 1500m, Soren Rasmussen won the 800, Arisa won the 1500m.

Sunday
14k @5:21. 1:14:50.
5:31 for 5k, then 5:15. HS did not hurt at all, so did not want to push my luck.
4:00 25C/77F
60.6kg

One more easy week, then 5k races on the 23rd (ekiden) and 27th (big time trial), then will get back to marathon training from June, which I am really looking forward to.

For those of you who are injured and can't run...dance: