August 28, 2011

Short Week & Awa Odori Videos

Week of Aug. 22 ~ 28

Plan: 0/20/10/15/20/20/0 - 85km
Ran : 0/20/10/15/16/16/0 - 77km / 48 mi. 7:28

And went to watch the great Awa Odori Festival (videos at the end).

Planned a slightly easy week, with Sunday off as I will start running with the American School X-country team from Monday. Also had a very hilly trail run on Saturday.


11:30 - machines and core at the gym.
3:30 - 20k in 1:48:57 @5:27
29:20/28:26/25:50/25:18 @5:51/40/10/03
Wanted to run last 10k at about 5:10 pace.
Weather: 28C/82F, 65%
Weight: 59.9kg

7:30pm - Club track workout: 1200/1200/1000/1000/800/800
4:34/4:24/3:34/3:34/2:51/2:52 (3:00-3:30 jog)
Felt pretty good.
Weather: 27C/81F
Weight: 59.9kg

3:30 - 15k easy in 1:21:10 @5:25

11:30 - machines and core at the gym.
2:00 - 16k in 1:26:03 @5:22
28:39/27:45/25:13/4:25 @5:44/33/02
It started raining at 8k, so turned around. Very strong wind, but rain didn't get hard (it did in downtown Tokyo, where several areas were flooded).
Felt ok but not great. Ran a good last k.
Weather: 31C/88F > 24C/75F
Weight: 59>6kg

1:30 - 16k trail run - lots of very steep up/downs over rocks and roots in the hills above Kamakura (seasind town south of Tokyo). Easy pace, but not an easy run. Ran the last 600m back to the beach very fast.
22 people came out, about 10 of us did the entire trail run. Lots of beer and food on the beach afterwards.

Went to see the Awa Odori in Koenji, a Tokyo neighborhood 20 minutes away by train. This is a famous Japanese dance festival, the main one being on Shikoku, the smaller island south of Japan's main island. The one in Koenji is the second largest in Japan, with about 200 dance groups and thousands of dancers. It's on Saturday and Sunday afternoon, and tens of thousands of people go to watch, the streets are packed for a few kilometers. Awa Odori is colorful, musical and a ton of fun to watch. It's very simple, and the object is just to have fun. The song goes: Odoru aho ni, miru aho. Onaji aho nara, odorana son son.
The dancers are fools, the watchers are fools. If we're both fools, why don't you dance?
Here are three videos:

August 22, 2011

An Average 100K Week

Week of Aug. 15 ~ 21

Plan: 0/15/10/15/24/10/30 - 104km
Ran: 0/15/11/15/20/25/15 - 101km / 63 mi. 9:15


11:30 - Machines and core at the gym.
4:30 - 15 easy in 1:22:18 @5:29
Quads a bit tight, hot day.
Weather: 33C/91F, 50%, sunny
Weight: 60kg

7:30pm - track workout.
Plus a slower 400 barefoot.
Hot but felt ok and worked pretty hard. 2-4 people running the same pace made it easier.
Temp: 30C/86F on the track.

4:00 - 15k easy in 1:25:37 @5:42
Legs stiff and it was hot!
Weather: 35C/95F, 40%
Weight: 59.5kg

Have to adjust 3-day schedule due to various commitments.
AM - hard rain
3:30 - 20k in 1:49:22 @ 5:28
29:16/28:18/25:59/25:50 @5:51/39/12/10
Planned to go faster last 5k, but quads sore. Anyway, a hard run tomorrow.
Weather: 23C/73F, 70%, some rain

2:00 - 25k in 2:08:30 @5:08
29:02/27:25/27:31/22:22/22:09 @5:48/29/30/4:28/4:25 Last 2K 4:22/4:10
Legs stiff at first, but stretched 3 times and worked hard last 10k. A good effort.
Weather: 25C/77F, 50%

4:30 - 15k in 1:21:06 @5:24
Out: 42:43, In: 39:23
Legs felt tired, but not sore.
Weather: 20C/68F, misty

August 14, 2011

Slogging on in the Heat

Week of Aug. 8 ~ 14

Plan: 0/20/11/15/24/15/30 - 115km
Ran: 0/15/10/15/24/15/30 - 109km / 68mi. 9:46


11:30 - machines and core at the gym.
4:45 - 15k in 1:25:34 @5:42/k
Very hot and I knew my quads would be stiff and heavy from Sunday night, so did an easy 15k. Stretched after 10k and picked up last 5 with difficulty.
Weather: 32C/90F
Weight: 59.8kg

7:30pm - Namban club workout on the track.
WU/3:41/4:32/4:32/3:36/2:51/83. Plus extra 400 with slower people in 91.
200 jog +1min rest after 1000s, 400 after 1200s (water after 2nd 1200).
30C/86F on the track! But felt pretty good and ran fairly well.

8:30pm - 15k in 1:23:50 @5:36
Ate dinner at 5:00. Quads a bit sore.

10:30 - machines and core at the gym.
5:00 - 24 in 2:03:48 @5:10
26:50/26:33/25:14/24:37/20:30 @5:22/17/02/4:55/4:53
Wanted to run 5:00~5:15, so perfect. Felt ok.
Weather: 32C/90F, 50%
Weight: 59.7kg

4:00 - 15k in 1:27:00 @5:48
Different (shady) course. Might be a bit long. Legs tired and heavy.
Actually 12k is enough for a hot Saturday recovery run.
Weather: 32C/90F, 50%
Weight: 59.5kg

4:15 - 30k in 2:39:38 @5:19
Heat and heavy legs made first 10k slow. Felt better next 10k. Last 10k, program called for MP (4:20), but planned to be happy with 4:40. Surprisingly, the first 3k was at 4:20, but then slowed to 4:40. *Totally* exhausted at the end.
Stopped at water fountains at 7k, 13.7k, 17.9k, 27.2k (didn't plan to stop at 27, but dying of thirst). Also took energy gel cubes 3 times and stopped to stretch after10k and 20k.
Weather: Guess what? 32C/90F, 50%. 30 at finish.
Weight: 59.9kg

I think I will cut down the Tuesday and Saturday distances a bit so I can run hard on Wed., Fri. and Sun.

August 8, 2011

Pretty Good Week

Week of August 1 ~ 7

Plan: 0/20/10/15/20/15/25 - 105km
Ran: 0/20/11/15/20/15/22 - 103km / 64 mi. 9:15


4:45 - 20k in 1:43:55 @ 5:12
28:50/26:30/25:18/23:16 @5:46/18/03/4:39
The plan was to run the 2nd 5k at 5:15, 3rd at 5:00 and 4th at 4:40 and basically accomplished that. I felt ok after 5k and good the last 5k (rain second 10k made it a bit cooler).
Weather: 26C/79F, cloudy then rain
Weight: 59.8kg

7:30pm at the track. 1000m x 6
3:51/37/40/41/43/29 (200m jog, total time 6:30; 8:00 and water after 3rd)
Felt good from the 2nd, pushed the last one, feeling good.
Weather: 27C/81F at the track

5:00 - 15k in 1:25:03 @5:40
Legs tired.
Weather: 28C/82F
Weight: 59.4kg

11:30 - machines and core at the gym.
1:30 - 20k in 1:45:46 @5:18
Hot. Hard to run fast on the last 5k.
Weather: 31C/88F, 50%
Weight: 59.8kg

1:30 - 15k in 1:25:02 @5:40
Very easy - hot....
Weather: 32C/90F, 70%

9:45pm 22k in 1:57:35
5k - 12k with 1.5k hard, .5k easy x 6 - 5k
5k: 30:19, then:
5k: 26:54
Heavy rain in afternoon, so had dinner at 5:30 and ran at 9:45. It was cooler and pleasant to run. The bicycle path is pretty well lit, so no problems. Felt stiff at first and still heavy from dinner. The original program called for the 1.5ks in 4:00, but that is obviously too fast, at least in the summer. First 1.5k was at 4:45 pace, then felt better. 3rd one was mostly uphill, 4th was mostly downhill, but even so, 6:07 (4:03/k) was surprising. 5th and 6th were pretty good, too.
22k is long enough for this workout (original plan was 25). Even so, the last 5k feels very long. On a hot day, you could reduce the intervals by one. It's a very hard workout.
Weather: 25C/77F, 70%

August 1, 2011

115K Week with "Not Bad" Time Trial

Week of July 25 ~ 31

Plan: 0/20/10/15/24/15/35 - 119km
Ran: 0/20/10/15/15/20/35 - 115km / 71.5 mi. 10:26


11:30 - Machines and core at the gym.
3:30 - 20k in 1:49:22 @5:28
Knees and quads stiff and a bit sore. Took it easy so maybe I can run a decent time trial tomorrow night.
Weather: 29C/84F, 50%, cloudy
Weight: 60.7kg

7:30pm - 10k with 5,000m time trial at the track.
19:05 3:46/46/51/55/47 last 400 in 85
Felt pretty good, but it was hot and I was running alone (well, there were 100+ people on the track, 50 in our club, but no one running with me). Not bad for a warm, humid night.
Temp: 28C/82F
Weight: 60.1kg

4:00 - 15k in 1:23:12 @5:33
Legs a bit heavy.

3:00 - 15k in 1:18:37 @5:14
27:56/27:24/23:14 Last 2k 4:26/4:14
Felt "weak" going out. Drank a bunch of water and felt ok after the turn, then felt good the last 5k (rain made it a bit cooler).
This was supposed to be a 24km day, but I didn't have enough time to run that far.
Weather: 29C/84F, 60%, light rain last 5k
Weight: 59.6kg

3:00 - 20k in 1:57
59:00/58:00. On a course near my father-in-law's place, so distance approx, but very close.
Just an easy run, legs tired. Rained 3 times, once very hard.

2:00 - 35k in 3:06:28 @5:20
@ 5:54/36/33/27/07/4:57/38
Good progressive run. Felt ok after 10k. Knees (quads? - I can't really tell) a bit sore the last 5k, but not too bad. Light rain (heavy mist) most of the middle 20k, but it didn't bother me. Stopped for water twice.
Weather: 24C/75F, 70%, some rain
Weight: 60.1kg