February 28, 2011

A Good, Solid Week

Thanks to all for your nice comments after my race last week.

Week of Feb. 21 ~ 27

Plan: 10/20/10/24/20/30/20 - 134km
Ran: 10/20/9.5/24/20/20/22 - 125.5km / 78 mi. 10:58

Ran today because I tapered last Friday and Saturday, and ran only 10K on Sunday, although it was a race.
1:00 - 10k in 57:35. Very easy, legs felt ok.
Weather: 10C/50F, 30%, sunny
Weight; 60.2kg

11:00 - Machines and core in the gym
12:30 - 20k in 1:49:31 @5:28
Legs felt ok.
Weather: same as yesterday

7:30pm - 5k time trial in the park.
21:58. Splits: 4:31/33/19/19/16.
Wanted to run marathon pace (4:21), but close enough. Had no one to run with, but felt ok.
Weight: 60.2kg

2:30 - 24k. Out - easy @5:32.
In - marathon pace @4:24/19/24/23/23/19/18/19/25/18/17/18
Felt ok, although legs far from fresh. But they didn't feel sore at all.
Weather: 13C/55F, 70%, rainy > cloudy > sunny
Weight: 60.0kg

11:30 - Machines and core at the gym.
1:30 - 20k in 1:49:23 @5:28
Slight discomfort in right hamstring at gym and when walking, but it was ok during the run.
Weather: 19C/66F! Sunny

1:30 - 20k in 1:49:45 @5:29
Didn't have the time or the legs to run 30k as planned. Felt tired but no soreness in the hamstring.
Weather: 10C/50F, 10%, sunny
Weight: 60.4kg

2:30 - 22k around the Palace after the Tokyo Marathon.
1:54:55 27:49/27:00/26:46/24:52. then 1k (about) hard downhill and 1k hard uphill in 4:03/4:23. The uphill was good.
Didn't have time to run more, as had to make it to the Namban Rengo post-marathon party. We had 24 people run Tokyo and a lot of us went out to cheer. Weather was great, in fact, it got too warm.
Weather: 16C/61F, sunny.
Weight: 60.0kg

Tokyo Marathon studs.


  1. Bob

    Did Steve Lacey run Tokyo? If so how did he go? And How tall are you? Is 60kgs a perfect running weight for you?

  2. No, Steve is on a 2-week business trip to Mumbai. He was not entered, but it was bad timing as he missed our great post-race party.

    I am 173cm tall. I suppose 60kg is about right. I would like to be a bit less, but that's difficult....

  3. What a great Photo above. These guys are really moving!

  4. Worse than missing the marathon, Steve missed the post-race beers! Yes, good photo - I wonder where Kawauchi is at this stage? Another good week Bob - nice session Thursday.

  5. I believe that's him at the far left.

  6. Yes, could be him. Hiding in the shadows!