January 31, 2011

Lower Mileage, But Not an "Easy Week"

Week of Jan 25 ~ 30

Original Plan: 0/15/9/15/22/15/30 - 106km (week of reduced mileage)
Revised Plan: 0/20/9/22/0/20/35 - 106km
Ran: 0/20/10/22/0/20/35 - 107km / 66.5 mi. 9:22

Revised the plan upon finding out that I would have an all-day business trip on Friday.
So moved the hard hill/tempo day to Thursday, the day after the interval workout. Actually, I had been toying with the idea of doing this anyway, since my legs tend to be more tired and sore on Friday than Thursday, due to DOMS. And it worked well...I felt better during this workout than usual. I will keep doing this, with easy pace runs on Friday and Saturday. (I usually have more time to run on Thursday than on Friday anyway - gym Friday morning.)


11:00 - Machines and core at the gym.
3:00 - 20k in 1:50:08 @5:30
Legs felt ok but slight discomfort in quads last 5k.
Weight: 61.1kg
Weather: 8C/46F, 15%, sunny

7:30pm - 5,000m time trial in Yoyogi Park (asphalt 1.2k loop)
19:25 Didn't get the splits, due to not knowing where they were.
Expected to run about 20:00, so was happy with this. Felt good and had a bunch of people to run with.
Weather: about 5C/41F, no wind

3:00 - 22k in 1:50:25
8.5/500m hill x 10/8.5
27:27/19:01/5k hills in 24:52/16:18/22:46 @5:30/26/hills/4:39/33
Felt ok on hills (4 hard up, 2 hard down) and pretty good coming back (under 4:40 for 8.5k is a nice tempo run).
Weight: 61.2kg
Weather: 8C/46F, 15%, cloudy


11:30 - 20k in 1:47:12 @5:22
26:49/26:50/26;32/27:00 @5:22/22/18/26
Legs felt good going out, tiring last 5k.
Weight: 60.6kg
Weather: 5C/41F, 25%, sunny

2:00 - 35k in 3:05:54 @5:19
Felt ok. Legs tired last 10k, but was able to hold the pace under 5:00/k without a problem.
Weight: 60.9kg
Weather: 6C/43F, 15%, sunny

As you can see, the weather is nice for running in the winter in Tokyo. I would prefer it a bit warmer, but I guess I shouldn't complain. In fact, next week is supposed to be warmer.


  1. Your weight seems to be going down.
    No doubt with that 'warm' weather next week it will be even lower!!
    (Maybe 7 degrees?) :-)

  2. Nope it's going to be a balmy 12 degrees for most of next week.

    Things are looking fine this far out Bob!

  3. Bob, I'll swap you a little of our 38C heat for some of your coolness.

    What sort of 'all-out' 5k shape do you think you're in? (If you had a couple of easy days)

  4. Ewen: 18:45.
    I will run a 10k on Feb. 20, so that will give some indication. I was tempted to train through it, but it's a big, very competitive (in the masters divisions) 10k race, so I think I will taper and try to run it well, even though I am not in "speed" racing shape.