February 25, 2013

Two Weeks — One in Cairns

Weeks of Feb. 11 ~ 24
11 ~ 17 - 64.7km / 40 mi.
18 ~ 24 - 83.4km / 52 mi.

Well, since Ewen is publicizing my blog, I guess I had better post something.

Monday
Rest

Tuesday
11:00 - Gym workout
2:00 - 30K w/ 2:30 walks after 10 and 20k
Plan: Out - 27:30/5k, In - 25:00/5k
Ran: 27:10/27:04/26:48/24:54/24:56/24:38
Average 5:11/k
Usual knee and hammy niggles, but not bad. Legs felt much better the last 5k than last week.
Weather: 6C/43F, clear
Weight: 59.9kg

Wednesday
7:30pm - Track workout.
1000/1000/1000/800/800/600/400
4:31/4:10/4:02/3:11/3:09/2:20/88 (2' jog, 1' walk in between)
No warmup, so first 1000 was the warmup. After that, felt better and better.
Weather: 6C/43F?, windy
Weight: 59.7kg

Thursday
Flight to Cairns (I won two roundtrip tickets on JetStar in a raffle.) (Pronounced "cans".)

Friday
6:30am - Easy 10k approx. along the Esplanade.
About 30C/86F, which is what it was every day.

Saturday
7:00am - Easy 6k. Exact, as I found the 500m markers along the Esplanade.
Boat trip to Green Island.

Sunday
6:30am - 10k in 55:37
4k @6:00/km, 2.5k @5:45, 2.5k @5:15, 1k @4:30.
Not bad for early am and having eaten a lot the night before. High fat, no sugar diet is going to suffer a bit. Well, won't eat a lot of carbs, but I will eat some desserts (I'm on vacation!).
Great trip around Cairns surrounding area with Mike Lacey, Steve's brother. He works for the famous Royal Flying Doctor Service.

Monday
4:00pm - 20k w/ water stops after 5k and 10k.
5ks in 27:18/25:16/24:38/22:45.
Average 5:00/km
Felt good for the first 15k and worked _really_ hard the last 5k.
Hot, but no direct sun from 5:00, so not brutally hot.

Tuesday
Rest
Trip on Scenic Railway up to Kuranda, back down on Skyrail cable car.

Wednesday
7:00am - 10k in 54:52 (28:30/26:21)
Back home from Cairns. Did NOT want to come back, wish I was still there.
By the way, the Esplanade (2.5k wide path + bike path) is now my all-time favorite place to run. Ocean on one side, small park on the other side, marked every 500m, and lots of very attractive walkers and runners (not much like the bike path I usually run on). Plus, I like warm/hot weather. I'm happy to run up and down it, even for long runs.

Thursday
1:30 - 10k in 54:21 (28:00/26:21).
Felt ok the second 5k.
Weather: 7C/45F, clear but cold, damn it.
Weight: 61kg - only gained about 1kg....

Friday
11:30 - Gym workout
2:00 - 22k hill workout. Easy 5k, then 1.2k hills. Up moderate/down hard x 3, up hard, down easy, up hard, down hard, then continue on with 5k in 22:31. Pretty good workout.
The last 2k of the 5k was with a young guy at 4:20 pace, which felt easier than the previous 4:40 pace alone. Says something for having training partners.
Dinner with blogger Marty Lever, here for the Tokyo Marathon.

Saturday
Rest

Sunday
AM - cheering for 20 Namban Rengo members in the Tokyo Marathon, as well as Marty. Temp was 5C at the start, 7 or 8 at the finish, but very windy. However, they had the wind at their backs about half the time, including the last 15+k. Hard going into it, though.
2:30pm - 20k around the Palace, hoping to run 4:30/k pace for 15k. That's a 3:10 marathon, but is a much harder run than I have been doing.
Ran: 26:45 (2:00 walk) 22:29/22:36/22:23. So that was good. Alone and in a strong wind, too.
5:00pm on - Club post-marathon party!

Tokyo leaders at 5K.

The Cairns Esplanade



Shaved my head before I went to Cairns. This is my new Bruce Willis image.



February 10, 2013

4 Hard, 3 Off

Week of Feb. 4 ~ 10

79.4km / 49.3 mi.
Sticking to the four days on, three days off schedule. Seems to be good for me. I'm not running high mileage, but working pretty damn hard every day, which is good, I think.

Monday
Rest

Tuesday
11:30 - Gym workout
1:30 - 30k w/ 2' walks after 10k and 20k.
28:26/27:36/26:43/25:44/25:08/25:24
Pace per k: 5:42/31/20/09/01/05 total 5:18
Knee was ok, hamstring got a bit sore. Also got tired the last 5k.
Ran 30 rather than 25 because forecast for tomorrow is snow.
Weather: 12C/54F, 20%, cloudy
Weight: 60kg

Wednesday
AM snow and rain.
7:30pm - 9.4k with 1000m x 6 in 4:13/10/10/12/13/05
Felt ok, but not "good." Quads a bit sore.
Weather: 3C/37F, cold but no wind.
Weight: 59.7kg

Thursday
Rest

Friday
11:30 - Gym workout
1:30 - 18k. 2k WU, 1k WD, 5k x 3 "hard."
4:31/26/27/37/32 (5' walk) 4:25/38/43/44/30 (5' walk) 4:35/28/31/36/28. Aver: 4:32.7.
Cold, strong, swirling wind. Faster ones were with the wind, slower ones against.
Didn't feel too good, but worked pretty hard.
Wore Adi Zero Feathers, which I don't especially like. They're light, but have a big heel and are stiff.
Weather: 6C/43F, windy
Weight: 60.1kg

Saturday
Rest

Sunday
11:30 - Gym workout
1:30 - 22k with 5 x 1.2k hill (5 up hard, 5 down easy)
5k WU 26:37. Hills: 5:42/41/43/42/34
5k back in 23:24 @ 4:42
Legs a bit tired, wore the heavier shoes that I usually do long runs in.
Weather: 8C/46F. 30%, clear, no wind.
Weight: 59.9kg

I will be going to Cairns next Thursday with the wife for 6 days. Heat training. Looking forward to it.

February 3, 2013

Same as Last Week, But Faster

Week of Jan 28 ~ Feb 3

81km / 50.3 mi.

Monday
Rest

Tuesday
11:30 - Gym workout
1:30 - 25k. Planned: 5ks in 29/28/27/26/25.
Ran: 28:57/27:52 (1:30 walk)/26:52/26:00 (1:30 walk)/24:53
So accomplished that with no difficulty. Bit of soreness here and there, but no problems.
Weather: 10C/50F, 20%, clear
Weight: 59.9kg

Wednesday
12:00 - 10k easy in 59:46 - quads sore.
7:30 8k with 5,000m time trial.
Only 2k warmup, didn't expect much, but felt good and quads were not sore!
Ran 20:41 in 4:02/12/13/11/03.
So that was a nice surprise. Don't know where that came from, except I guess I am getting into shape.
Was running mostly alone and it was cold and windy.

Thursday
Rest

Friday
11:30 - Gym workout
1:30 - 16k with 4k x 3 hopefully at at goal MP of 4:22.
4:23/20/26/24 (5:00 walk)
4:23/25/25/18 (5:00 walk)
4:21/25/20/24. Average for the 3 4ks: 4:22.8
Felt ok, but not great. Still not easy to run at this pace.
Quads not sore, but hamstring a bit sore.
Weather: 10C/50F, 40%, clear
Weight: 60.3kg

Saturday
Rest
Saw "The Best Exotic Marigold Hotel." A very good movie - recommended!

Sunday
Watched the Beppu-Oita marathon for inspiration, which Kawauchi provided in spades (check japanrunningnews.blogspot.jp - report should be up soon)
2:30 - 22k hill workout.
5k in 26:27, then 10 x 1.2k hills, hard up, easy down.
Up in 5:27/29/29/37/38 Down easy in abt. 6:50
So up the hills at about 4:35/k.
5k back in 23:28 @4:42.
Hills and 5k both considerably faster than last week.
Knee was fine, left hamstring and butt were a bit sore on the 5k.
Weather; 12C/54F, 20%, clear
Weight: 60.3kg