January 17, 2012

Tokyo Marathon is Feb. 26th

And that is not enough time to get ready! But then, there is never enough time, is there?

Week of Jan. 10 ~ 15
Ran: 79.5km / 49.4 mi.   6:34

(Monday was the Ushiku 10k race)
11:30 - Machines and core at the gym.
No running. Calves sore.

7:30 - Club workout in the park (track closed).
1000 x 6 in 4:50/18/17/14/27/38
Didn't want to run too hard, also it was very cold (4C/39F).
Calves a bit sore, although ok when running. Hamstrings got sore after the 4th, so took 5th and 6th easier.

3:30 - 10k in 55:51 (28:18/27:33).
Planned 10 or 15. Legs still sore, so did 10.
Weather: 6C/43F, 15%, sunny.
Weight: 61.3kg

10:30 - Machines and core at the gym.
4:45 - 12k in 1:03:06 @5:16/k
Legs slightly sore, but felt pretty good.
Weather: 8C/46F, 15%

11:30 - 9.3km. Hill workout with James Midgely (British) and Arnout Baneke (Dutch) in Ebisu (a neighborhood in central Tokyo).
2.7k warmup. 200m hill. 12 times up, 11 down in 21:00. Worked hard going up and ran a pretty good pace going down. A hard workout. 2k warmdown.
Weather: 6C/43F

1:30 - 30k in 2:24:08 @4:48/k
26:38/25:37/25:09/22:09/22:16/22:18 @5:20/06/01/4:26/27/27
Pace as planned. Actually wanted to run last 15k at MP (4:21), but thought that would be difficult and anything under 4:30 would be ok. Legs (esp. left HS) sore last 8k, but held the pace ok. Very good run after hills yesterday and 10k race on Monday.
Weather: 6C/43F, 30%, sunny
Weight: 61.4kg


  1. 5 weeks to go is certainly a challenge Bob, but don't we all love a challenge.

  2. nice 30 km run. a good week after race.

  3. Impressive 30Km run. Well done.
    Looking forward to seeing you race the Tokyo Marathon.

  4. Yes, very good 30k. You're recovering quickly. I like the look of that 200 up, 200 down session. May try that out at Stromlo is my legs come good.