October 28, 2013

Good Run, Short Course

Week of Oct. 21 ~ 27

Highlighted by the Namban Rengo club 10K/Half, which turned out to be 9K/20.1K due to an abysmal measuring job by the race director (not me!).

2:30 - 12k with 4k warmup, 8k tempo in 33:31 @4:11.5/k.
Felt a bit "weak" at first, but ok after 2k and got down to 4:03/05 for the last 2k.
Weather: 20C/68F
Weight: 57.1kg

Gym workout

7:30pm - club track workout 1200, 1200, 1200, 1000, 800, 400.
4:39, 4:31, 4:34, 3:38, 3:14, 1:36
Felt ok, legs fine. Ran 1200s fairly hard, pushed the 1000, eased off on the 800 and 400.
Weather: 18C/64F, 70%
Weight: 57.6kg

12:00 - 12k easy in 1:07:45 @5:39/k


11:30 - 13k including 9k race.
Time was 35:36, which would be 39:33 for 10k.
I was hoping for about 39:00, so this was ok. It was quite warm, at least 20C and sunny, so probably warmer. It was also extremely windy (course was along the banks of one of Tokyo's large rivers, the Arakawa). This was very helpful for about 5k, not helpful for about 4k.
I went out at a good but not overly ambitious pace for about 2k, turned and ran pretty well into the wind for 4k, then really got into a nice brisk rhythm for the last 3k, enabling me to catch and pass 3 guys who had been about 100m ahead. It was a shock to reach the end and see 35 on the watch. How he managed to be so far off, I don't know, but no sense moaning about it and it was only a club run anyway. There were about 30 in the 10K and 25 in the Half. I had 2 people to run with early and 3 people to catch late, which is nicer than being all by yourself.
It was a good, hard effort and nice preparation for my goal Half on Nov. 17.
BBQ afterwards with about 80 people, so it was an enjoyable day.
Weather: 20C/68F ?
Weight: 58kg

October 20, 2013

Feeling Good at 90K per Week

Week of Oct. 14 ~ 20
88.6km / 55 mi.

Well, almost 90k — 88.6 being close enough.

3:30 - 12k with 4k warmup, 8k tempo in 33:44 @4:12/k.
Felt good, ran well, no pains, no problems.
Weather: 23C/73F, 45%
Weight: 57.4kg

11:00 - Gym workout

7:30pm - Track workout. 11.6k with 600, 800, 1000, 1200, 1000, 800, 600.
2:17, 3:03, 3:44, 4:40, 3:43, 3:08, 2:19
Thought I felt good, but ran only so-so. Left calf got tight on first 1000, so held back on the next 1200, 800 and 600. 1000s should be faster....
Weather: 20C/68F, 43%
Weight: 57.9kg (56.7 before running)

11:00 - 8k easy in 46:12 @5:46/k. Slight tightness in calf.
4:00 - 12k in 1:07:56 (34:52/33:03) @5:39. Tightness for 4k, then it went away.
Ran twice due to planned BBQ on Sunday with friends.
Weather: 19C, 20C, 40%
Weight: 57.1kg

10:00 - 8k easy in 46:27
11:30 - Gym workout
4:00 - 12k in 1:04:33 (32:51/31:42) @5:23
Not trying to run "faster", just felt ok.
Weather: 18C, 19C
Weight: 57.2kg

3:00 - 2k warmup (legs felt good) then 5k, 3k, 1k tempo
5k: 21:16 @4:15 (6:00 walk), 3k: 12:27 @4:09 (6:20 jog), 1k: 3:55
Drank too much last night, but recovered by 3:00 and felt ok.
Weather: 17C/63F, 50%
Weight: 57.2kg

3:30 - 12k in 1:06:27 (34:15/32:14) @5:32.
BBQ canceled due to rain. Was only raining lightly at 3:30, but then unexpectedly got heavy again after 6k. Chilly also. Well, into each life, a little rain must fall.
Weather: 13C/55F, rain.
Weight: 56.9kg

I got a heart rate app for my iPhone - you just put your finger over the camera - so I will take my HR each morning before getting up. This morning it was 36.

Next Sunday is the club 10K/Half and BBQ. I will run the 10k as a race - interested to see what I can do it in.

October 13, 2013

Good Week of Training

Week of Oct. 7 ~ 13
98.9 km / 61.5 mi.

3:30 - 11.2 k with a 5 mile tempo run (8.05k) with 5th and 6th x-country varsity boys who wanted to run 6:36 miles. We ran 6:43/38/38/39/37 - close enough, I think. This came to 33:16 or 4:09/k pace. Quite a good tempo run for me (have been doing 6k @4:20).
I felt fine the whole way, not an easy run, but not too hard either.
Weather: 26C/79F
Weight: 57.1kg - light!

3:30 - 7.4k. Normally a rest day, but there was a 2.6k fun run at school, so jogged that with the team and then did another 4.8k with the girls at an easy pace.
Weather: 26C/79F
Weight: 56.9kg

7:30pm - club track workout. 1200, 1200, 1000, 1000, 800, 800
4:30, 4:26, 3:38, 3:39, 2:57, 2:52 (200m jog, 3:00 after 12s and 10s, 2:24 after 8).
Felt good, ran hard. Wanted to run faster times, but maybe the temp. and humidity slowed me.
Weather: 25C/77F, 70%
Weight: 56.9kg

3:30 - 14.3k. Easy 8.3 with the kids, then another easy 6k in the park.

7:30am - very easy 8k.
11:30 - gym workout
3:30 - 12k in 1:10:38 @5:53/k
Weight: 56.5kg - getting too light!

3:30 - 14k. 3k, 5k x 2 tempo, 1k
5ks in 21:49 and 21:35 (21:40 is 4:20/k). 7:00 walk in between.
Felt good. Planned to run about this pace.
Weather: 28C/82F, 40%
Weight: 56.7 (early am, as are all weights)
Note: after the run and a bath at the local hot spring, I weighed 55.9 and my stomach was hurting a bit from hunger. Ate a lot, drank a beer and then felt ok. I think I should stay above 57kg.
Note 2: HS cross-country finals in the morning. Girls were 4th (top girl fell and finished 9th, 2nd girl had off day), boys were 1st, by one point, which was a great result. Our top boy ran 15:21 for 4.4k, or 3:27/k, but it's a tough course and it was hot - 28 or 29C. In fact, it got up to 31 in Tokyo, a 98-year record!

11:00 - very easy 8k
3:30 - 12k in 1:07:43 (35:10/32:33) @5:51/5:26.
Cruising easily in the afternoon and felt fine.
Weather: 25C/77F, 25% in the afternoon, lovely day.
Weight: 57.3kg.

October 6, 2013

Recovery Week

Week of Sept. 30 ~ Oct. 6
45.5km / 28.3 mi.

After my half marathon last Sunday I made sure to take a good recovery week. This was because after that race in 2010 I went right back to hard training and two weeks later tore my calf muscle.
I'm finally learning....



7:30 pm - club workout in Yoyogi Park, as the track was closed.
11.5km. 1000m x 6 - cruising in 4:16/22/20/21/26/25 (2:30 jog/walk).
Legs were basically ok, but kind of stiff. Left quad was a bit sore.
Weather: extremely humid!
Weight: 58.1kg


11:00 - 12k very easy.
Weather: 19C/66F
Weight: 57.3kg

4:00 - 12k with 6k easy at just under 6:00/k, 6k easy tempo in 31:18 @5:13/k (planned abt 5:20).
Weather: 19C/66F, light rain
Weight: 57kg

3:00 - 10k in 55:48 @ 5:36/k
Just cruising easily. Will do a hard tempo run tomorrow with x-country team boys. Would like to do 8k at 4:10/k pace.
Weather: 24C/75F, beautiful day
Weight: 56.9kg