December 30, 2012

Upping the Mileage Somewhat

Week of Dec. 24 ~ 30

80k week. Did four runs, all over 16k (with walk breaks), so that is encouraging. The knee is holding up so far.

3:00 - 16k - 4k x 4 (200m, 2')
Planned to run 5:00/k pace for the last 2 and got under that.
Didn't struggle, but didn't feel real good due to having a slight cold, and weighing 63kg.
Weather: 7C/45F, clear.

11:30 - Gym workout.
1:30 - 20k - 4k x 3, 8k (200m/300m)
First one 23:30, then all about 5:42/k pace.
Knee slightly sore at times, but easy pace, so no problem.
Ran 8k without stopping - wow!
Weather: 7C/45F, clear.


Forced rest as no time to run.

12:00 - 20k - 6k x 2, 8k (200m)
32:07/30:37/39:45 @ 5:21/5:06/4:58
Good run! No pain in knee. 8k @ 4:58 is encouraging (but still a long way to go to get to marathon pace).
Weight: 61.9kg
Weather: 6C/43F, 30%H, cloudy

4:00 - 24k - 6k x 4 (200m, 2:20)
2:18 of running at a 5:45/k pace.
At this easy pace, the knee and hamstring were ok. Quads a bit sore, though.
Weather: 10C/50F, cloudy.

Rest. Quads pretty sore. That's good, as that is what I have to strengthen in order to run a decent marathon.

December 24, 2012

Longer and Slower. Glucosamine?

Week of Dec 17 ~ 23

That was the theme, although it wasn't too much longer, or too much slower.

Extra rest day. Knee slightly sore...and it was raining.

1:00 - gym workout with elliptical 10' and 20'
3:00 - 16km. 4k x 4 (200m, easy 2:30 walk)
First time to run 4k at a time, phew! Took it easier at only about 5:50/k.
Knee slightly sore and left hamstring also slightly sore!

6:00 - 9k in Yoyogi Park at about 6:00/k pace. (walks after 2k)
7:30 - 6k - On the track for 600,800,1000,1200,1000,800,600.
Ran them all at about 4:45 pace. Not bad, considering my quads were pretty sore.
Cold, windy night.


1:00 - Gym workout and elliptical 8' x 2.
3:30 - 16k - 4k x 4 (200m, 2:30)
22:25/22:34/22:34/23:00 @5:35~40

4:30 - 20k - 4k x 5 (200m, 300m, 300m, 200m)
Knee ok, but got very tired - legs got heavy.

By the way, I was thinking...I have been taking glucosamine (or that and chrondroitin) every day many years? 15? And I STILL got a knee injury - in the meniscus/cartilage area. I don't think glucosamine has done me any good. Is it really worth taking this stuff?

December 16, 2012


Week of Dec. 10 ~ 16

Ran a wee bit longer, but my knee hurt a wee bit more at the end.


Tuesday - 14km
AM - gym workout including 10' x 2 on the elliptical.
1:30 - 2000 x 7 (200m, 2' walk breaks)
Didn't try to run faster, it just happened. Wore heavier shoes (more cushioning) which felt pretty good.

Wednesday - 13.6km
2:00 - 1000 x 6 (100m, 1') @ about 5:30/k
7:30 - track workout 600 warmup, 1600 1200 1200 800 400
1600 @4:35/k, 1200s @4:55/k
Knee ok but quads sore! That's kind of nice for a change.

Rest  (2 days on, 1 day off)

Friday - 14km
AM - gym workout inc. 10' on elliptical.
2:00 - 2000 x 7 (200m, 2')
11:21/10:40/28/19/18/17/05. Knee ok.

Saturday - 16km
2000 x 8 (200m, 2')
11:33/10:53/37/21/9:49/48/44/56. Decided to run second 4 under 5:00 pace, but knee got a bit sore the last k of the last two, so may have been a bit too much. Also, I hesitate to say this, but my left hamstring was slightly sore - hope that does not come back!
I think at this point in my training, I can call this a hard workout.

Rest. Knee feels a bit sore. May rest Monday also.

Next week I think I will go slightly longer, but slower.
Here's an article on elliptical training. Maybe I should be doing more of this, rather than more running.

December 9, 2012

Getting There...Getting There

Back to normal running, that is. Not quite there yet, though.

Week of Dec. 3 ~ 9
It was about 10C/50F every day.
Total for week: 60km.

14K - 2000 x 7  w/ 200m (2') walks in between.
From 11:30 down to 10:34. Knee felt ok except for occasional twinges.

Gym workout with 10' x 2 on the elliptical machine.

12K. Track workout - 1000 x 6 x 2 (25' rest)
First 6 easy at 5:38 to 4:56, next 6 with the group at around 4:45.
Knee was ok, so that was an encouraging workout. But I was tired.
Note: it would be better to do this as two workouts - early afternoon and then evening on the track.


AM: Gym workout with 10' x 2 on the elliptical.
PM: 8K. 1k, 2k x 3, 1k. Average 5:30 pace.

12K. 2000 x 6 (200m walks). First 11:33, then about 10:30.
Had some twinges on the 5th one, so tried to glide more, and actually, slightly more heel striking reduces the discomfort.

14K. 2000 x 7 (200m walks). 11:39 down to 10:47.
Knee geting slightly sore at the end.

Well, I shouldn't be running three days in a row. I'm going to switch to 2 days on, 1 day off. Actually, I was planning to do this anyway, once I got back to normal running. With all days being either hard (intervals/tempo) or long. I came up with 6 different variations of 2 on, 1 off, 1 on, 2 off, etc. etc., but for now I'll just go with 2 on, 1 off. But not all hard days. In fact, no hard days yet.
I like to try new training programs, it keeps things interesting. And I generally do it twice a year.
I recommend it - shake your program up once in a while!

Oh, and the low carb, high fat diet is going well. Feeling good. Not losing much weight yet, but I'm not in a ketosis state yet, and also, I'm not THAT fat. When I start running more, I think I will lose the excess I have (about 2kg).

December 5, 2012

A 5K Run!

Still taking my recovery step by step, the knee seems to be ok so far (despite occasional twinges).

Week of Nov. 26 ~ Dec. 2

Gym workout with 36mins. on elliptical (12' x 3).

11.2K. Track workout. 1.2k wu
1000 x 4 in 5:38/24/25/09 (1' walk in between). A long rest, then:
1000 x 3, 2000, 1000 in 4:44/53/55/10:18/5:22 (1', 2' after 2000).
The knee was ok!

10K - 1000 x 10 (1' - 100m walk)
Knee ok, but getting just a bit sore at the end. Still, a good two days.
As I was running the 5:01 pace, I was thinking, Gee, I am actually doing a WORKOUT.

Gym workout with 30mins. on elliptical (10' x 3).

2k wu and 5K at the Run For The Cure around the Imperial Palace.
This is a fun event for a good cause and several Namban and American School people were running it, so I decided to go and do an "easy" 5K. Ran _all the way_ in 25:17. Wow, really blazing along! And my knee did not hurt.
Former ASIJ star Sara Wilhelm won the 10K in 40:49 and Nambanner Mary Eckstein was 3rd. Current ASIJ stars Tanya Riordan and Mina McClure were 1st and 2nd in the 5K. They all got lots of prizes!