January 30, 2012

Bad Start, Good Finish

Week of Jan. 23 ~ 29

Plan: 10/30/10/15/20/10/35 - 130km
Ran: 0/0/11/20/20/20/35 - 106km / 69 mi.   9:55

The week started off with a cold (caught from my wife), but finished with a good 35k.

Monday
Felt weak from cold.

Tuesday
Still suffering.

Wednesday
7:30pm - 11k. 5 x 1000 in the park (track closed).
5:10/4:35/28/39/52
Cold is pretty much gone, but not ready to do a real workout.

Thursday
2:00 - 20k in 1:57:45 @5:53/k
Very easy, but both hamstrings sore. I think this is turning into a chronic hamstring problem. Have to get aggressive with acupuncture, massage, kinesio taping.
Weather: 6C/43F, 20%, sunny
Weight: 61.3kg

Friday
11:00 - machines and core at the gym.
2:00 - 20k in 1:50:08 @5:30/k
Too cold to move well.
Weather: 5C/41F, 20%, sunny, windy
Weight: 60.6kg

Saturday
2:00 - 20k in 1:56:38 @5:50/k at Tsudanuma (Makuhari)
Easy day. Into cold wind coming back.
Left hamstring slightly sore.
Weather: 6C/43F

Sunday
2:45 35k in 3:08:49 @5:24/k
28:01/27:35/27:08/27:54 (lots of icy places)/26:33/26:00/25:44
@5:36/31/26/35/17/12/09    aver 5k: 26:58
Weather; 6C/43F > 2C/35F
Quite a good run after 3 20k days. Left lower hamstring slightly sore, but not bad. Took one small ibuprofen and put kinesio tape on it - may have helped. Also wore short tights under long tights to keep my legs warm.
First 25k felt easy. Thought I picked up the last 5k more, but I guess I was tired.
Felt much better than the last 3 days, but I was mentally ready for a good run, which I think makes a difference.

Only 4 weeks to the Tokyo Marathon (and 3 weeks to the Ome 10k), so this will be my last 35k. I'll probably do two 30k runs with 15k at MP.

4 comments:

  1. Yes, 3 20s then a 35 is some good back-to-back running. Shame about the hamstring niggle. Worth getting on top of if you can. Strewth's had a niggly hamstring for about 3 years!

    ReplyDelete
  2. Yes that certainly is a solid block of running after a cold.
    I also have had a hamstring problem for about 3 years although a niggle can be handled if you are careful. Take care.
    Good luck.

    ReplyDelete
  3. Tom tells me that you are his longest friend in Japan! But he doesn't read your blog! I told him if he wants to get back into serious racing he should!

    ReplyDelete