Week of Dec. 13 ~ 19
Ran: 77.3k 6:59
4:30 12.3k in Yoyogi Park. 1:07:53 @ 5:31
10k at the track at night.
400 x 4 x 3 at an easy pace.
3:30 - 15k. 1:21:48 @ 5:27
Calf ok, but quads sore.
Temp: 7C/45F, clear
11:00 - weights and core
3:30 - 10k. 56:16. Easy, quads a bit sore.
Temp: 9C/48F, clear
3:00 - 15k around the Imperial Palace.
6.5 easy in 35:49 @5:31
5k in the Namban club partner race. You and a partner run 5k without a watch. You each give your estimated time and start separately. My time was 26:30 and my partner's was 25:00, so she started 1:30 behind me. If we both ran exactly the right pace, she would catch me right at the finish line. In fact, she caught me about 150m from the finish. Of course, we both could have been running the wrong pace, but we thought we were pretty close. And we were...we won! There were 10 teams. We were 8 seconds slow. (The two timekeepers did a great job of figuring everything out.)
The race was held before our bonenkai - year-end party, which was at the British Embassy, thanks to a woman in the club who works there.
Then another 3.5k easy.
(I just realized: the Palace is 26m long, so our 5k time was almost correct to the second.)
3:30 - 15k. 1:14:17 @4:57
26:14/24:44/23:19. Last 5k in 4:37/39/42/35/44.
Felt ok and quads were ok (but sore afterwards). Nice to run at a good pace again...it felt all right.
Weather: 9C/48F, 30%, clear
Weight: 62.7 (due to parties Friday and Saturday night)
6 minutes ago