December 19, 2011

Longest Week in 17 Weeks

Week of Dec. 12 ~ 18

Plan: 0/20/10/15/15/20/25 - 105 km
Ran: 0/20/10/15/15/20/25 - 105 km / 65 mi.  9:04

Has it been that long? I've done lots of  good short and medium length runs, but no consistent distance. Time to rectify that as I get ready for the Tokyo Marathon on Feb. 26.


11:30 - machines and core at the gym.
2:00 - 20k fairly easy in 1:46:54 @5:20/k
Both hamstrings a bit sore the last 5k.
Weather: 12C/54F, 25%, sunny

7:30pm - club workout at track
2:37/3:13/4:05/4:54/4:12/3:23/2:34 (jog 200m easy)
Took it easy, as running fast will surely aggravate the hamstrings. Right one was fine, left was only slightly sore.
Weather: 10C/50F

2:00 - 15k in 1:23:04 @5:32/k
Relaxed pace. Right leg ok, left a bit sore.
Weather: 13C/55F, 25%, sunny
Weight: 61.3kg

11:30 - machines and core at the gym.
4:00 - 15k in 1:20:34 @5:22/k
Only slight soreness in left butt.
Weather: 10C/50F, 20%
Weight: 60.7kg

2:00 - 20k in 1:42:37 @5:03/k
27:08/25:46/25:48/23:53 @5:24/09/10/4:47
Felt so-so, left hamstring more sore than yesterday. Against a brisk wind coming back.
Planned to run a faster last 5k.
Weather: 10C/50F, cloudy

2:30 - 25k in 1:57:03 @4:41/k
25:25/24:15/23:54/22:13/21:15 @5:05/4:51/47/26/15
Felt good from the start. No pain in the legs, had a bit later, but didn't bother me.
Planned (hoped) to run the last 10k at MP (4:20/k). First 15k were faster than I expected, but felt fine. 4th 5k felt nice at a little under 4:30. But decided to see if I could pick it up with 5k to go and did without much difficulty. This was my best run (except for the Half races) for a good long time (esp. after a decent 20k yesterday).
Weather: 10C/50F, 20%, sunny - another perfect day for running.
Weight: 61.1kg
What do you think about this? I have one of those chairs with a footrest that powers up. I like to sit in it and read (or sleep) with my feet up all the way, which puts them higher than my butt. Elevation is supposed to be good, right? But I realized, maybe that position is stressing my hamstrings. Especially if I stay there for like 3 hours, which I did Saturday morning. So I skipped it Saturday night and Sunday morning, and my hamstrings felt better. Maybe this has been contributing to the hamstring issue.


  1. good end to the week, esp the long run on sun.

    careful with that chair - it will eventually create trigger points in relaxed hamstrings.

  2. That was a pretty good week end of running...well done.