Took one week off after the marathon and have been running the last two weeks, mostly easy, but some up-tempo stuff with the American School track team. I run with the 1500/3000m girl runners - the boys are too fast over short distances.
Week of 3/28 ~ 4/3
10k in 56:35 (27:40/28:54)
Quads sore after 6k, calves slightly sore. Should have run 6k.
Weight: 62.3kg (gained about 2kg after the marathon)
11:00 - Wt. machines and core
2:00 - 5k in 29:37. Quads and thighs sore.
7:30 pm. 10.5k with 5k time trial. Easy in 24:50. Quads felt ok.
3:00 - 7.5 easy with kids, part of it on a hilly loop.
3:00 - 7.5 easy with kids in 39:34
100m x 8 barefoot on artificial grass.
Abs and other exercises with the team.
10:30 - 16.6k to/from and around the Palace.
29:04/26:25/26:39 (5k + 26m)
Easy with other people.
Week of 4/4 ~ 10
3:00 - 8.4k. 4k warmup, 300 x 10 @62sec., last 2 @58
With girls, good workout.
Temp: 13C/55F, windy
3:00 - at 300m track. Easy 1200, 1500 in 6:16, jog 600, 1500 in 16:36, jog 600. 1500s: run straights, jog turns.
3:00 - 8.4k with kids at about 5:30/k. Legs stiff.
7:30 - 9.4k in park. 1000m x 6.
Took it easy but felt much better than in the afternoon.
Temp at 3:00 - 19C/66F
3:00 - 8.5k. 2.1 WU,400 x 2 strides, 400 x 8.
83/85/85/83/87/86/87/85. With two girls. Legs a bit tired.
Temp: 20C/68F, windy (it's windy every day).
10:00 - 8k easy in 44:59.
10:30 - 15k in 1:14:38 @4:59
Legs felt ok, but stomach feels heavy due to extra weight. Esp. during last 3k at about 4:20/k.
The sakura (cherry blossoms) are 100% full! And no wind today. The wife and I went to Koganei Park with wine, cheese and crackers - along with 1000s of other people (most people were under the trees, and there are LOTS more trees).
14 minutes ago