55.5km / 34.5 mi.
Monday
Rest
Tuesday
11:30 - Gym workout
2:00 - 12k with 4k warmup, 8k in 33:49 @4:13/k
4:18,25,14,14,13,15,06,03
A bit chilly and windy, so took a while to get going. But felt good last 2k.
Weather: 13C/55F, 50%
Weight: 57.7kg
Wednesday
7:30 - club track workout.
1200,1200,1000,1000,800,800
5:03, 4:55, 3:51, 3:50, 3:18, 3:19 (2:30 jog after 12s, 2:00 jog & 1:00 walk after 1000s).
Cruised 1200s, moderately hard 1000s, easy 800s. Legs felt good
Weather: 9C/48F, very chilly
Weight: 56.8kg
Thursday
2:30 - 12k easy in 1:06:37 @5:34/k.
Weight: 57.1kg
Friday
Gym workout. Resting for Sunday.
Saturday
Resting
Weight: 57.8kg
Sunday
Toda Half Marathon (in Saitama pref., just north of Tokyo).
Beautiful day for running, chilly in the morning, then warmed up. Temp was 17-18C/64F at the finish (12:00), which is my preferred temperature - I don't like cold weather.
This is my favorite race in Japan. It's big, but not huge, there is good competition in each age group, it's a basically flat course on a wide, smooth asphalt surface, it starts at 11AM (the later, the better for me), it's in a nice green area and goes around a lake, and is very well organized. Also, there are two places with 180° turns after long straights, which I like because you can see who is ahead and behind you, and by how much (if you are trying to finish high in your age group) and also wave hello to your friends who are running.
I ran a Half on Sept. 29 in 1:31:30 @4:20/k (26°), so wanted to run 4:10 pace today - 1:27:54.
Went out a bit slower than that - just seemed comfortable at 4:14 or a bit more, but that was ok, as I was planning to pick it up at 15k. Had a few people to run with or behind most of the way and basically just felt real good the first 15k.
Planned to pick it up at 15k and I did - just put the hammer down. I felt good and fortunately got into a good rhythm with another guy and we ran side by side for 4k. Managed to pick up the last k a bit more and had a good kick - in fact, I outkicked the first woman on the track at the end - sorry!
I had noticed an "old guy" running a little ways ahead of me at about 8k, so I put in a little spurt at 10k (the 4:03) and passed him. He apparently also figured I was in his age group, so he pulled back ahead. This happened twice more, after which I was content to just cruise behind him, feeling pretty sure that I would leave him at 15k - and I did. Beat him by 1:15 (he was 5th). At the awards ceremony he said he was rather shocked when I ran away from him.
So, 1:28:27, which is not great, but not bad. And I felt good the whole way, which was the best part. No hint of pain in my knee or anywhere else.
60s winner was 1:26:05. Actually, when I was 60 I won the age group in 1:23:30. 3rd was only 20 seconds ahead of me - next year!
1k splits: 3:59, 4:18, 14, 14, 20, 14, 14, 15, 18, 20, 03, 13, 19, 15, 18, 03, 08, 03, 11, 10, 3:53, 0:23 (.1k)
5k splits: 21:05, 21:22, 21:08, 20:34 (16K to 21k: 20:25)
Participants:
10K men: 1,780
10k women: 841Half men: 2,740Half women: 650
There were 264 in my age group. I got a Mizuno shoe bag for finishing 4th.
That is fantastic. Well done!
ReplyDeleteThat's a great final 6K Bob. You should be wrapped with that - well done. Hand on heart - you look a good 15 years younger than any of those 'old guys' up there on the podium.
ReplyDeletecongrats on the fourth place and upsetting the competition :)
ReplyDeleteWell done on the good half. I thought your tempo run on Tuesday was pretty good as well.
ReplyDeleteVery nice race Bob in a very competitive HM. Always a good sign when your last 5k split is the fastest. You're running well.
ReplyDeleteYour car might be stolen if you don't keep this in mind!
ReplyDeleteConsider that your car was taken! When you approach the police, they inquire about a specific "VIN check"
A VIN decoder is what?
Similar to a passport, the "VIN decoder" allows you to find out the date of the car's birth and the identity of its "parent"( manufacturing plant). You can also find out:
1.The type of engine
2.Automobile model
3.The DMV and the limitations it imposes
4.The number of drivers in this vehicle
You'll be able to locate the car, and keeping in mind the code ensures your safety. The code can be examined in the online database. The VIN is situated on various parts of the car to make it harder for thieves to steal, such as the first person sitting on the floor, the frame (often in trucks and SUVs), the spar, and other areas.
What happens if the VIN is intentionally harmed?
There are numerous circumstances that can result in VIN damage, but failing to have one will have unpleasant repercussions because it is illegal to intentionally harm a VIN in order to avoid going to jail or calling the police. You could receive a fine of up to 80,000 rubles and spend two years in prison. You might be stopped by an instructor on the road.
Conclusion.
The VIN decoder may help to save your car from theft. But where can you check the car reality? This is why we exist– VIN decoders!