Week of Jan 16 ~ 22
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
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.
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.
2:30 - 15k in 1:29. A long, cold run in snow and wind.
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
3 hours ago