Back to summer with 30C/86F + days on Friday, Saturday and Sunday.
Week of Sept. 5 ~ 11
Ran: 19.2/8/8/11/6/10/25/0 - 80km / 50 mi. 6:58
3:30 - 4.6 easy warmup. River Run with the varsity boys. 4k @ 5:07, 1.5k @ 4:48, 2.5k @ 3:48, .9k @ 4:12, 2.1k @5:20.
That should have been the end of the run (11k) but I went back out 1.8k at a good pace (4:10) to find a lost kid, and then 1.8 easy in. So 19.2k - a pretty hard run.
11:30 - machines and core at the gym.
3:30 8.8k easy, with 4 easy .6k hills with the slowest girl.
7:30pm - track workout - 1000m x 6
3:44/34/34/36/36/29 (200m jog 2:45 - 3:00)
Felt pretty good. Weather a bit cooler and had people to run with, including a young Finnish woman studying at Tokyo U. for 2 months who is blond and beautiful and ran behind me at first, then progressively faster, doing the last 1000 in 3:20.
How can we convince her to stay in Tokyo?
3:30 - With the team 6k before and after their 1-mile tempo runs (one mile all out, then 3 x 1 mile at one minute slower).
Legs tired and sore.
Lots of core exercises after the workout.
11:30 - Machines and core at the gym.
4:30 - Very easy 10k in 57:51 by myself. Legs still stiff and sore (right hip, left knee).
Weather: 30C/86F 50%, sunny
1:30 - 25k in 2:10:31 @5:13
Hot, but felt ok after 8-9k. Left knee sore at first, but then ok.
Weather: 32C/90F, 40%, sunny
Team had its first x-country meet and everyone ran well. The school we were against has a small, weak team, so the kids just cruised. The girls ran as a pack, hitting the first mile exactly at the Thursday tempo pace. Then they picked up the second half of the race. High school cross country is fun to watch - go out and support your local team.
Rest, as I now run with the team on Mondays.
1 hour ago