June 21, 2010

Pretty Good Week

Week of June 14 ~ 20

Plan: 20/15/15/20/20/25k = 115km / 71.5 mi.
Ran: 25/18.5/12/20/15/27.5 = 118km / 73 mi.

Finished the week with a nice long trail run. Legs tired but not painful, so training is going ok, I guess.

Monday
Rest

Tuesday
7:15am - 5k 28:19 2.5k@6:18 2.5k@5:00
Thought I would try an early morning (for me) run to see if I should do this more in the coming weeks to add mileage. First half at very easy 6:00 pace, stretch a bit, then pick it up to 5:00. It felt ok.
4:00pm - 20k @5:14 26:55/26:40/25:23/25:40 @5:23/20/05/08
Ok going out, legs kind of tired coming back.
Temp,humidity: 28C/82F 50%
Weight: 60.9kg
11:30 - weights and core. 3 workouts!

Wednesday
12:00 - 12k @5:33 5:54/5:13
Pace as planned. Ok, but legs heavy.
7:30 (track) - 400 x 4 x 3. First 2 sets very easy at 1:50, then 1:40, last 2 @1:30. Last 4 barefoot - felt good.
Gave the club members some speed work on a hot night. Broke into small groups (6-8) and had different people lead each 400. Worked very well. Even slower people ran much faster when they were the leaders - great motivational technique. Everyone enjoyed the workout (if they didn't, they didn't tell me...).

Thursday
12k @5:27 5:56/4:58
7:15am. 4 mins. walking/stretching in between the 6ks.
Actually, I now realize that if I am not running the Wednesday night intervals hard, Thursday should be a hard day and not an easy day. (Although today I had to go to Epson in Nagano prefecture.) Then Friday easy, Sat moderate and Sun very long.

Friday
20k @5:09 1:42:55
27:10/26:05/24:49/24:49 @5:25/13/4:58/58
Felt ok but quads a bit sore last 6k.
Time: 1:00
Temp/hum:29C/84F, then rain
Weight: 60.8kg
AM- weights and core at gym

Saturday
15k @5:25 1:21:17
27:33/26:51/26:53 @5:30/22/23
Easy day. Legs quite tired so took it real easy.

Sunday
27.5 2:46:36
Long run on the trails in the hills above Kamakura (very old, cool town an hour south of Tokyo) with two other club members. Then the last hour on roads, including a looong (9-minute) hill. Distance approx because a good part of it was clambering up, down and over big rocks, roots, etc. Actual distance was shorter but I was working much harder than a flat run, so 27.5 is a good approximation of the effort. (The Garmin wearer's battery failed - I don't have one). Cool and pleasant up in the hills, with a good breeze. But a very tiring run.
We tried to go to Ajisai-dera (hydrangea temple) to see the flowers, but since they are in full bloom, the place was PACKED, including about 100m of the road leading to the place. A laughable amount of people. Ah, Japan....

Total for week: 118k / 73.2 miles. 10:56
Next week...130k?

4 comments:

  1. That looks like it went well. I'll be interested to see if you keep the occasional doubles going (and if it's worthwhile) as that's something I'm thinking of myself. Nice adventure of a run Sunday, but I'll leave you to the crowds. Queuing up at Woolies is enough for me!

    ReplyDelete
  2. A solid distance week and good steady pace on the runs.

    ReplyDelete
  3. Sunday sounded good. Did you do that with the namban group? Photos would be nice if you took them.

    Keep up the mileage.

    ReplyDelete
  4. Did it with two of the Namban ladies (strong runners) so that made it more pleasant.

    ReplyDelete