February 12, 2012

No Better But No Worse

Week of Feb. 6 ~ 12

Ran: 0/7.5/12.5/15/15/0/30 - 80km / 50 mi.  6:58

My head is ok. Thanks for the concerned comments.
Piriformis is no better but no worse. Able to run.


10:30 - Cold rain, so at the gym: 30 minutes on the treadmill, machines and core, then another 15 minutes.
 Wanted an easy day anyway.

 7:30pm. Track workout. 5.5k warmup. 600/800/1000/1200/1000/800/600
All at about 4:20 ~ 4:30/k pace (about marathon pace). Left hamstring is sore. I've been stretching a lot - maybe too much.

3:30 - 15k in 1:15:10 @5:00/k
26:27/24;43/23:59 @5:30/4:57/4:48
Legs felt fresh. Started slow then ran 5:00 pace from 3rd km. HS slightly sore, but felt better second half. Just decided to do a decent run.
Weather: 7C/45F, 10%, sunny
Weight: 61.2kg

11:30 - machines and core at the gym
2:00 - 15k in 1:20:11 @5:21
28:50/27:21/23:59 @ 5:45/5:28/4:48
First half easy, then picked up 2.5k, then some more last 5k.
Left HS sore, but ignored it. Went for a massage afterwards, which was good.
I'm sure the massage is more effective than acupuncture for this problem.
Weather: 8C/46F, 20%, sunny

Rest (after 3 fairly good workouts in a row)
I think it's better to rest than stress the leg with junk miles. Plan a good run tomorrow.

2:00 - 30k in 2:23:25 @4:47
Weather: 8C/45F, 20%, sunny
Weight: 61kg
Originally planned 15k at MP, but just before the start decided to try 20k. Left HS slightly sore from beginning, but didn't get worse. Legs felt ok at the end. A good run for the last long/hard run before Tokyo in two weeks. (Except for the Ome 10K race next Sunday, but that's only 10K. Last year had a good race there, running 38:10 for 4th in a very competitive 60s age group.)


  1. Nice Sunday run Bob. My experience is that not stretching until the leg feels 'normal' when running works best for hammie sorenes/strains.

    Have a good one in the 10k.