September 12, 2010

Keeping Up With the Kids

Week of Sept 6 ~ 12

Plan: 23/18/18/19/15/30 = 123km
Ran: 23.9/18.2/9/21.6/20/20.4 = 113.1km / 70 mi.

Ran with the ASIJ X-country team on Mon, Tues and Thurs, which requires some extra effort, and then did a good run on Friday, so it was a hard week, even though I didn't run as much as planned.

3:30 - 23.9k 2:08:01
To/from school - 5.6k x 2 32:54/32:00 @5:52/42.
Long break after getting to school. Run with varsity boys 4k to Tama river and 1.4k along river. Easy out @5:49, hard back for3.8k @4:10. Ran back .7k to run in with a slow kid, then 4 x 100m barefoot and a series of ab exercises. Fairly hard day.
Temp: 32C/90F
Weight: 60.3kg

11:00 - Weights and core at the gym.
3:30 - 18.2k 1:34:16
To/from school - 5.6 x 2 32:50/31:38 @5:51/38
2k warmup to and in the huge Tama Cemetery (great place to run, wide streets with few cars), then 800 x 2, 400 x 2, 800 x 2.
3:18/06/1;32/34/2:54/53 (abt. 3:30 walk after the 800s). Legs stiff. Saved myself for the last 2 800s with Bess, the top girl. (2:53 800 is 3:36 1000 pace)
Weather: 34C/93F > 30C/86F, 40% > 50%
Weight: 60.4kg

AM - planned to run 10k, but legs sore (right hamstring). Also heavy rain due to nearby typhoon.
7:30 - 400 x 4 x 3 at easy pace - first 4 @ abt 1:42, next 4 @ 1:35, next 4 @1:37. 200m jog in 1:40 after each one, adn 400m jog after 4th and 8th.
Right hamstring was a bit sore all day, but felt fine as soon as I started running!
Temp: 25C/77F. Felt very cool!

3:30 - 21.6k 2:38.
To hill near Nogawa Park next to school - 28:20 @5:15.
600m hill x 3 with girls. Up in 2:46/28/18 (2:18 is fast.) Down easy.
3k loop (by myself) x 2 16:47/58 @5:36/39. 5.7k back in 31:55 @5:36.
Felt good on hills but legs a bit tired coming back.
Temp: 28C/82F

11:00 - Weights and core at the gym.
4:00 - 20k. 1:41:32 @5:04
27:50/43/23:13/22:44 @5:34/33/4:38/4:33
Legs tired all day, but felt ok after 2k. Planned to come back at marathon pace (4:21) but that did not happen. Still a very good run after 4 good efforts the previous days.
Weather: 27C/81F, 60%
Weight: 60.1kg

3:00 - 20.4k 1:55:43
28:11/57/20/30:17 (first and last 5.2k) @5:25/47/39/50. Took it easy. Legs tired, but not too bad. Hot.
Temp: 32C/90F
Weight: 59.3kg
First ASIJ x-country meet. Kids ran pretty well, considering it was hot. Bess won the girl's race, kicking in strongly to beat another girl.


By the way, does anyone use Map My Run? I have mapped some runs very carefully at the highest magnification, but they never turn out the same as I had previously measured (by car, for example) or estimated (by pace, but over the course of many runs, so I am pretty confident of the accuracy). Usually the Map My Run is longer. Is this thing really 100% accurate?

1 comment:

  1. Another good week there Bob. Nice that the cross country season has started well for the kids.

    I haven't used Map My Run. Now that I'm without a Garmin, I use the 'measure' feature of Google Earth if I need to measure a new course. It means plotting over the course in fairly high magnification (a bit laborious), but produces high accuracy (as long as the course is not overly mountainous). For example, the 100m straight at the AIS measures exactly 100m.