One week til Boston, I guess I am ready, but we never know, do we?
Week of April 1 ~ 7
3:00 - 17.5k. Ran in the nearby park (5k loop), which has a short (150m?) hill at the beginning of the loop. So ran 3k warmup, then 2k of hills, running the downhills faster, although I was still so stiff it wasn't very fast.
Then 5k in 22:52 @4:34/k, which was not bad. Walked 4 mins and ran another 5k in 22:07 @4:26/k.
Felt much better on the second one. Then ran up the hill hard five times. So a pretty good workout.
7:30pm - club track workout. 1000 x 4, 600 x 2
The workout was 1000 x 6, but my right calf got very tight on the 4th one, so I slowed up, and then just ran two easy 600s. Don't want any calf problems!!
11:30 - gym workout
2:00 - 22.9k with 8.5k easy, 500m hill up/down x 5. Hard up and down, with 100m jog after each 500m. Then easy 8.5k back home. Calf was fine, but legs got tired the last 4k. Another good workout.
2:00 - 13 Namban runners came out here to run my course and go to the nearby onsen (hot spring) afterwards for bathing and dinner. Special guest was Becky Wade, a very good young American runner who received a fellowship to travel around the world for a year experiencing running cultures. She has been to England, Italy, Ethiopia, New Zealand and a bunch of other countries. She emailed a long time ago that she was coming so I arranged for her to stay with several club members while she is here. We ran 5k at 5:00/k pace, then 10k at average 4:23/k. I was working a bit, Becky seemed to be not even breathing. If she was, I couldn't hear it. She was just cruising easily along. Well two weeks before, she had jumped into the NZ track championships and won the 5,000 in 16:25!
Her blog is at beckyrunsaway.wordpress.com
So, an easy week and then Boston. Leaving on Wednesday. I'll let you know how it goes.....
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