Week of May 20 ~ 26
64.6km / 40 mi.
Only ran 4 times as the Far East Track Meet (international schools) was Monday and Tuesday, and I had a family commitment on Saturday.
The track meet was a lot of fun - our kids had some great performances.
Was reading about Hadd training, which I had of course known about but was never interested in. But I decided this is probably a good way to do recovery days. Run at an easy, aerobic pace (not really MAF since I don't use a HR monitor), for 20k (usually). So I'll start doing that 4 days a week, with two speed days and one rest day.
A bit ironic that I am starting to do proper marathon training runs now that I will no longer be running marathons, but aerobic running is supposed to be good for all distances (as proved by Peter Snell, et.al.).
7:30pm - 11k at club track workout.
2:20, 3:02, 3:48, 4:39, 3:51, 3:07, 2:10
(200m jog of 2 to 3 mins in between)
Sore knee was ok once warmed up, worked fairly hard, but felt heavy.
1:00 - 20k in 2:00:00 @6:00/k (arbitrarily chosen aerobic pace).
Knee sore at first, but ok after 4k.
Weather: 26C/79F, sunny
11:30 - Gym workout
2:30 - 15k in 1:30:00. Cut to 15 as I will be doing a hard trail run on Sunday.
Weather: 28C/82F, sunny
9:30 - 18.6k of continuous hills in the Ome "mountains" west of Tokyo. Nice run on my favorite trail course with 4 other guys and two girls. Several (many) of the climbs are very steep, requiring walking or labored jogging.
Out at easy pace in 1:04:43. In a bit faster and then all out the last 3+km (14:45) in 53:05. Out is more uphill.
Taped up the knee and it was basically ok.
Weather: 24C/75F (running in shady woods)
Weight; 61.7kg (due mainly to birthday dinner on Friday night - the diet is not succeeding yet. I still plan to look like a Kenyan by the end of August.)
3 hours ago