January 22, 2012

Decent 5-Day Week with a 1/2 Mar MP Run

Week of Jan 16 ~ 22

Plan: 0/20/20/15/15/23/0
Ran: 0/20/17/15/15/25/0

Monday
Rest

Tuesday
10:30 - machines and core at the gym
3:00 - 20k in 1:43;00 @ 5:09/k
27:30/26:37/25:05/23:40 @ 5:31/19/01/4:44
Planned 5:40/30/00/MP, but hamstrings were tight and a bit sore, so happy to run 4:44 for last 5k.
Weather: 7C/45F, 30%, sunny
Weight: 60.8kg

Wednesday
6:30pm - 17k.  8k in the park to get some more distance in (wanted to do 10, but didn't have time).
Track workout - 600/800/1000/1200/1000/800/600
2:26/3:11/4:40/5:07/4:13/3:28/2:36 (200m jog)
Legs tired, left buttock hurt last 3.
Weather: 8C/46F

Thursday
3:00 - 15k in 1:27:30 29:16/03/10
Very easy. Just trying to run without hs and butt hurting, which I managed.
Weather: 8C/46F

Friday
2:30 - 15k in 1:29. A long, cold run in snow and wind.

Saturday
25k - Half with 4k warmup.
10:30 - Half marathon training run with 8 others (but all at different paces, so I ran alone) in and around Ueno Park, one of Tokyo's big, popular parks. Two guys measured out a 5.025k loop, and an extra 1k. The loop had two hills, one short and steep, one long and gradual (two long downhills). The short one was a killer, especially the 4th time around. You lose your rhythm, and I'm not sure you make it up on the downhills.
My time was 1:33:50. 5.025k splits were 22:15/22:03/22:31(14 sec. water stop)/22:40. Last k 4:21. 3:04 marathon pace would be 21:51 (4:21/k and this was 4:27). Pretty good, really, considering the hills, cold, slight rain and running alone. And slight pain in hamstring area, as usual.
Could I have run another half marathon after that? No. In fact, I could not have run another 100m. But in 5 weeks, with fresh legs, we'll see what happens.
Weather: 4C/39F, light rain partway

Sunday
Rest

3 comments:

  1. Well done you seem to be going well. Especially in the conditions.
    Running that Half Time trial was very good...running alone is never easy if you want to run at race pace.
    Be careful of all the niggles...but you know this.

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  2. I concur. Good week and test considering the need to coax the niggles along. Presume the marathon is on an easier course, so 3:04 sounds doable.

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