September 19, 2010

A Bit Shorter and Faster

Week of Sept 13 ~ 19

Plan: 24/18/8/23/25/20 - 118km
Ran: 22/21/10/20/20/10/10 - 113km / 70 mi. 10:15

No long run but a few hard efforts as I am (not too scientifically) preparing for a half marathon next Sunday.

Monday
22k. 1:59:15
To and from school (5.6k) in 33:18, 29:17 (@5:57,5:14), with a long break after the run to school (pre-workout meeting).
10.8k run, out at 27:49/5k pace, back at 24:15 pace. Legs felt ok coming back.
Weather: 32C/90F, 40%
Weight: 60.3kg

Tuesday
21k. 1:57:29
To/from school - 31:15, 31:15 @5:35. 16:33 warmup. 600m hill x 5. Up: 2:35/40/32/34/30. Torrential downpour on 2nd, 3rd and 4th, which made it fun (and cooler). Then the sun came out again as I was running home.
AM - weights and core at gym.
Weather: 32C/90F > 26C/79F, 35% > 65%
Weight: 60.1kg

Wednesday
10k. At track: 800/1200/1600/1200/800/400
3:17/4:54/6:46/4:18/3:26/1:42. 200 jog after 800s, 400 jog after 12s and 16.
Took if easy, except for 2nd 1200, which did not feel very hard.
Weather: 23C/73F, light rain

Thursday
Rain, so did not go to school, as I had to go in to Tokyo afterwards.
3:00 - 20k. 1:42:46 @5:08
27:26/26:04/24:20/24:55 @5:30/13/4:52/59.
Wanter to run last 10k at 5:00 pace. Felt ok.
Weather: 21C/70F, rain

Friday
20k. 1:40:08 @5:00
27:44/15/23:28/21:41 @5:33/27/4:42/4:20
Wanted to run last 5k at marathon pace (4:21). The pace felt fast, but it was no problem. A good run.
Weather: 29C/84F > 26C/79F, 40% > 65%.

Saturday
5:00 - 10k easy from my father-in-law's place. 30:00/29:10. No time for more.

Sunday
Instead of 20 yesterday and 0 today, ran 10/10, which was just as well.
5:00 - 10k. 29:57/29:36 Very easy. Legs tired. Also have to run with the kids at 9:00am tomorrow (no school, but most of the varsity kids will be there to run).

Next Sunday is the Watarase Half Marathon, in northern Saitama, which is just north of Tokyo. Some guys ran it last year and said it is a flat course, nice race, not too big with about 1,500 runners. So it will be an interesting test of my fitness, and I hope to run a good time (good being under 1:25). So I will taper the last half of the coming week.

6 comments:

  1. I'll be interesting to run that half and see how things are. Enjoy it!

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  2. That was suppose to to read "It'll be interesting" I don't think I ever really will be ;)

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  3. Good luck with the Half. I ran this race last year and it is dead flat. Field was a lot less than 1500 but in Japan word gets around as you well know. Paddy ran (I think) 81 minutes.
    Thats a good finish to Friday's run.

    ReplyDelete
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  5. Yes, looking forward to seeing how you go Bob. You seem to be in fine form. Sounds like the perfect half.

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  6. wow! a half week taper! how will you manage? good luck sunday, my friend. 1:23.

    ReplyDelete