This was a relatively easy week, and I will have one more before I get into hard summer training. In fact, the coming week will be even easier than last, as the HS track team will be tapering for their Finals on Saturday.
To answer Scott's query, upcoming I have a multi-club 5000m time trial on May 26th and a 5k ekiden on May 29th, which I will run hard, but are not serious races. Then nothing but hard training (I will post a schedule next week) until mid-September. Will probably do a half at the end of September, maybe one at the end of October, and then either another half or a marathon in November or December, depending on a possible trip to Bangkok or Hawaii to see my daughter, who is moving to Bangkok. (There is a Bangkok marathon and Half in November).
Week of May 2 ~ 8
44.6K / 27.7 mi. 4:05
3:30 - 8.7k (approx) 52:17
Easy run with track girls, 6 x 100m strides afterwards.
11:30 - Weights and core at gym.
3:30 - 7.5k. 400 x 9 (3 sets of 3) at 300m track.
90/87/83/83/83/79/83/79/80 (70-90" walk/jog, 4' bet. sets)
With 4 girls, legs felt ok.
Also ran 600m behind the Takushoku university ekiden B team (16 guys), who were doing 12,000m (40 laps!) starting at 3:50/k, down to abt. 3:30/k. They were just cruising easily.
Temp: 17C/63F, light rain
7:30 - 7.6k. Back on the track, instead of the park!
1600, 1200, 1200, 800, 400
7:11, 5:33, 5:22, 3:21, 98
Legs tired, so VERY easy.
Ran the last 800 and 400 barefoot. The track has been resurfaced and is rough, so I tore some skin off one toe.
3:30 - 5.2k. 300 x 3 x 3 at 300m track.
Left calf sore due to running barefoot last night (after 9 400s previous day). It was a bit sore when walking, but felt fine when running, so I ran.
Calf felt more sore afterwards, so I'll rest the next two days.
11:30 - weights and core at gym
TELL (Tokyo English Life Line) charity 5k/10k race, of which I am the race day director. A busy, tiring morning, but everything went well and a good time was had by all (about 700 people).
3:00 - 15k in 1:20:32 @5:22
Calf still tight when walking, but ok when running. Just a nice leisurely pace on a lovely day.
Temp: 25C/77F, 40%, sunny
5 hours ago