May 22, 2011

Start of Summer Training - Hills!

Week of May 16 ~ 22

Plan: 90.4K
Ran: 88.4K / 55 mi. 7:58
The 1k hill is 500m steadily up, then 500m rolling with more up than down.
The up/downs were: hard/easy/hard/hard/easy/hard.


11:30 - Wt. machines and core training at the gym.
3:00 - 16k in 1:17:57 with 6k of hills
Bike out 3.5k. 5k Warmup in 25:41. 6 x 1k hills (2 hard up, 2 hard down) - 4:39/5:04/4:32/4:06/5:18/4:01
5k in 24:33
Felt good, legs felt fine.
Temp: 20C/68F, 65%, light rain
Weight; 60.9kg

7:30pm on the track. 1200 x 2, 1000 x 2, 800 x 2
Walk 200m in between (about 3 mins.)
Good workout! Worked pretty hard and felt good. Had other people to follow, or try to follow, so that was good.
Upon checking old logs, was surprised to find that except for time trials, this was the first Wed. night workout where I really tried to run fast since July 15, 2009! I have now come full circle and rather than relentlessly pounding out miles, have come back to the realization that speed training once a week is important, so I won't neglect this anymore.
Temp: 20C/ 68F
Shoes: very lightweight racing shoes.

3:00 - 15k in 1:22:55 @5:32
28:05/27:23/27:26. Easy recovery run.
TemP; 25C/77F, sunny
Weight: 60.8kg

11:30 - Wt. machines and core training at the gym.
3:00 - 16k in 1:19:51 with 6k of hills
5k Warmup in 27:03. Hills- 4:44/5:11/4:31/4:08/5:28/4:02
5k in 24:40
Quads stiff.
TemP; 27C/81F, sunny
Weight: 60.9kg

17.4k on trail thru the woods out at Ome. Continuous up/down, with many very steep climbs full of rocks and roots. Not exactly a recovery run, but I did it at an easy pace. This was a "birthday run" with 8 people for myself and another guy in the club.
Out: 1:02:55, In: 58:12
Afterwards we enjoyed ourselves at an onsen (hot spring - on the 6th floor of a building! - they pump the water up) and karaoke (at which I am terrible, but I can clap and sing along...and drink).
Temp: 27C/81F, but cooler in the woods.

1:30 - 14k in 1:08:53 with 4k of hills
5k Wrmup in 27:39. Hills - 4:51/5:16/4:49/4:25
Back in 21:50 @4:22!
No rain when I left home on the bike. Slt rain when I started running. Downpour when I started the hills - with a strong wind. Cut off the last 2k due to big puddles and I figured I did enough hills yesterday. Planned to run back at a good pace, but it was faster than I expected, which was nice. Rain lessened as I ran back, then stopped. i picked the wrong time to run. Although this happened to me last summer also, 2 or 3 times. Heavy rain out at Lake Tama (9k away) and none at home. It seems to be a different micro-climate out there. Although it did rain later at home.
Anyway, a good 5k run to end a pretty hard week.
Temp: 27C/81F, down to abt. 17C/63F.
Weight: 60.7kg


  1. Happy Birthday Bob. That's a serious speed session on Wednesday, great pace.

  2. Sorry...did not know it was your birthday.
    Happy Birthday!!!
    See you at Oda field very soon.
    (Japan next Monday!!!)

  3. Good talking to you tonight Bob. It was very helpful. Thanks mate!

  4. happy birthday, bob, and a great training week

  5. Happy birthday Bob. That interval session was speedy. Good times. Should pay off in future races.

  6. couldn't post under my google id on this weeks post!
    Meant to say
    "Well done on that 5K!
    Post us a photo of your shoes please.
    Do you remember the Adidas SL76's ? they were bright green and followed on from the blue SL72's

    Dave Sweeney