Week of Aug. 30 ~ Sept. 5
Plan: 20/20/20/30/0/20/20 - 130km
Ran: 23.4/17.7/16/7.8/15/35/0 - 114.9km / 71 mi. 10:02
Plan got altered due to start of American School X-country season, so I ran with the kids 4 days. Monday is their hard day, so I will run long on Saturday and rest on Sunday for the next 8 weeks.
As for the heat, this is officially the hottest summer ever in Japan since record keeping started in 1898. We are now at over 50 days/nights of the temp never falling below 25C/77F, and the average temp is way higher than ever. And it's supposed to continue for another two weeks!
Monday
3:30 - 23.4k. To school and back (5.5k each way, easy pace). 11k with top 4 boys, including about 5k @ 4:20-4:50.
(Long rest after arriving at school and short rest before starting back).
Weather: 33C/91F > 30C/86F, 30% > 45%
Weight: 59.7kg
Tuesday
3:30 - 17.7k. To school and back, easy. 2k easy. 800, 400x2. 800, 400x2, 800
3:15/1:28/1:23/3:04/1:27/1:29/2:53 (with top 6 girls, last one with No. 1 girl)
Weather: 34C/93F > 30C/86F, 30% > 50%
Wednesday
4:30 - 6k. In Nogawa Park, next to school. 3k warmup, 3k time trial. 11:00 (@3:40/k). I came in 4th (ahead of 31 boys). The good thing was, the next 6 boys in back of me were not too far behind, so the team should be pretty good (the girls team will be awesome).
7:30 - 10k. 1000 x 6
4:22/09/06/3:57/4:12/05
Legs a bit tired, but running easily. On the 4th, ran the last 300m at a good pace with Paddy (I was in group B, he was in group A). Last one barefoot, then 1000m easy barefoot.
Temp: 4:30: 32C/90F, 7:30: 30C/86F
Thursday
4:30 - 7.8k. At school, 600m hill x 4. 2:58/3:00/2:42/2:46. With girls, average effort.
No time today to run more.
Friday
2:30 - 15k. 1:24:44. 29:33/29:08/26:12
Weather: 32C/90F, 40%
Saturday
1:00 - 35k. 3:14:44. @5:34
28:39/27:55/27:31/28:05/27:17/53/21 @5:44/35/30/37/27/35/28
Legs real tired last 10 (15?) k. Not bad pace, considering that and the heat (had to run at 1:00 because I had to go out at night).
Weather: 34C/93F > 32C/90F, 30% > 40%
Sunday
Weights and core in the gym. Because I forgot to go on Tuesday and had no time on Friday.
11 hours ago
After all that running through the summer come fall you will be so fit you'll be flying Bob.
ReplyDeleteI hope you can "gaman dekiru" the next few weeks.
Good effort in such conditions.Especially Saturday
ReplyDelete"That which does not kill us...etc...".
Oh and its 14 degrees here in Melbourne. :-)
Tough doing a 35k run middle of the day in that heat. Just hoping we don't get a long hot summer down here. An ominous sign though - the first day of Spring in Sydney was the hottest such day (26C) since 1865.
ReplyDeleteYes Ewen I went for a swim at Manly that day.
ReplyDeleteParadise!