50km / 31 mi.
Monday
10:30 - 8k in 47:26 @5:56
4:00 - 5k in 28:30 @5:42
Legs felt heavy in am, better in afternoon.
22C,24C/72F,75F
59.2kg
Tuesday
3:00 - weight and core workout in the gym.
4:15 - 10k in 56:19 @5:38. Easy run.
25C/77F
59.2kg
Wednesday
2:30 - 10k with 1000m x 4 alone (couldn't go to the track workout at night).
4k warmup, 1000m x 4 in 4:34/31/20/12 (3:00 walk), 2k warmdown.
Very stiff at first. Stretched four times and finally able to run. Getting down to 4:12 was good.
26C/79F
59.5kg
Thursday
1:00 - 7k in 40:15 @5:45. Felt ok
27C/81F
59.5kg
Friday, Saturday
Rest
Sunday
Munatsuki 10K. 43:33 for 18th overall out of 220 men (no age groups).
This is run on the (fairly wide) path along the Arakawa, one of Tokyo's major rivers. It's a nice little, low-key race. The club had 4 in the marathon, 6 in the half marathon and 5 in the 10k.
The major factor today was heat! It was at least 29C/84F and possibly hotter in the sun. As a result, none of the four finished the marathon (really no sense in running 42k in that heat) and only four finished the half. Us 10k runners all did pretty well. I was happy with 43 minutes and was happy to pass two young guys in the final 3k, who had pulled away from me earlier. Ha! Anyway, I didn't feel too great (I guess no one did), but pushed to the end and maintained my pace pretty well, I think - there were no km markers.
Fellow club member Harrisson and I had a joint birthday party afterwards with 17 people, where we all all stuffed ourselves on a buffet. Serious diet from tomorrow! From right now, in fact.
Most of today's Namban Rengo runners
Cake made by Harrisson, which tasted as good as it looks!
good effort bob, they're far from ideal conditions to be racing.
ReplyDeleteWell done. Heard it was a hell of a hot day. Good effort.
ReplyDeleteYou had a good group there. I wouldn't like to race 3k in those temps, let alone 10 - solid result considering.
ReplyDelete