May 26, 2013

Short Week

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,

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.
Weight: 61.4kg

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
Weight: 61.2kg

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
Weight: 61.1kg

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.)


  1. You may well come back to marathons, despite your Boston experience. If your body is trained for it, even something as strenuous as a marathon only takes a fraction out of you than when you attempt it under-prepared.

  2. I'm sure it is Bob (aerobic training good for all distances) - except if you're a 400m runner ;-) Will be interested to see the changes you notice. I think the main thing (possibly) will be not to panic if you notice inteval sessions becoming slower in the short term - speedy runners such as yourself often get nervous if they sense they're 'losing' speed.

  3. Hey Bob. Not sure why it is but any niggle seems to amplify itself more when running at an aerobic pace. Certainly the case for me. Maybe running at a slower pace intensifies the pounding. I remember running in Osaka heat. Boy, Tokyo seems even hotter! Sorry to hear you've given away the marathon. Peter Snell, another great New Zealander :-)