Pretty Good Week

Week of Aug 18 ~ 24
72.7km / 45.2 mi.

Monday
4.45 - 14k. 43:30/34:21 @ 6:13/4:54
7k tempo with 5k @5:00, 2k @4:40.
Managed to feel ok after stretching at 7k.
Legs still had some tiredness from 20k on Saturday, so 5:00/k felt fast enough.
30C/86F, 70%
58kg

Tuesday
Weights and abs at the gym

Wednesday
7:30pm - club track workout 14.2k with 1000 x 4, 800 x 2, 400
3:50/44/40/40/3:02/2:59/80 (200m jog + wlk in 2:45, 3:30 after 4th, 2:30 after 800s)
Worked hard in the heat. Felt real good on the 3rd and 4th. Had several guys to run behind, which helps a lot. 800s were hard but kicked well on the last one.
30C/86F - at 7:30pm
57.6kg

Thursday
Rest. Had to go out in the afternoon. Could have run 5-6k at 12:00, but it was 35°, so took a rest day.

Friday
12:00 - Gym
5:00 - 14k. 43:04/37:48 @6:09/5:24. Felt pretty good coming back.
31C/88F, 55%
58.3kg (big dinner and lots of wine at an Italian restaurant on Thursday)

Saturday
3:30 - 12.5k with 2k x 4 hard.
9:20/8:49/8:38/8:24. (4:00 walk)
Felt terrible at first, finally able to run after 3 bouts of stretching. Thought the first would be about 10:00, so was happy with 9:20. Thereafter felt better and better! Last one was 4:17/4:07.
29C/84F, 70%
57.9kg

Sunday
3:30 - 18k in 1:50:06 @6:08
Legs tired, easy pace.
31C/88F, 60%
58.2kg

Good 84km Week

Week of August 11 ~ 17

84.2km / 52.3 mi.

I guess it was a good week, considering that the high humidity made it difficult to run.

Monday
4:30 - 12k. 6k out at 6:00 pace, then after some good stretching, started back at a good pace. However...got a hamstring twinge after 3 minutes so walked 100m back to a handy fountain and drank a lot of water. Started up again, slightly slower, but the first k was still 4:20. Next two were 4:32 and 4:37, then 4 mins later got another twinge. Immediately stopped, walked in circles for a while, then jogged back home. Too bad as I was feeling good, but proud of myself for being smart enough to stop the instant I felt something.
30C/86F, 65%, sunny
58.8kg

Tuesday
Rest day. Gym for weights and core.
57.9kg

Wednesday
7:30 - Club track workout. 14.2k (6.6 warmup) with 1200, 1000 x 2, 800 x 3, 400.
4:50, 3:47, 3:48, 3:02, 3:00, 2:58, 79.
Abt. 3:00 (200m jog) after first 3, 2:15 after 800s.
Felt good from the 1000s. Worked hard to stay with some guys (and girl).
After these workouts, by the way, I lead most of the group (about 80 people) in a 15min abs workout, which they seem to enjoy (and is very good for them).
27C/81F, 70%
57.9kg

Thursday
3:00 - 14km in 1:27:02.
44:21/42:41 @ 6:20/6:06. VERY humid - hard to run. Plus legs felt heavy. Light rain at first, then heavier, then stopped. Actually, it was easier running in the rain - could feel the humidity more after it stopped.
27C/81F, 92%
57.5kg

Friday
12:00 - Weights and core.
5:00 - 12k in 1:11:30. 37:12/34:18 @6:12/5:43.
Felt so-so.
32C/90F, 60%, sunny
57.7kg

Saturday
3:30 - 20k in 1:56:45
60:23/56:22 @6:02/5:38. Had lots of time, so decided to do an easy 20k - long for me! Started to rain one minute after I started. Hard for 5 mins, then off and on. Sun came out 5 mins before I finished.
24C/75F, 80-90%
57.5kg

Sunday
3:30 - 12k in 1:11:28.
37:34/33:54 @6:19/5:39. Heavy going out, ok coming back.
30C/86F, 80%, cloudy
57.4kg

Hot, Then a Typhoon

Week of Aug. 4 ~ 10
68.4km / 42.5 mi.
The weather was as above, so not your ideal running week.

Monday
4:30 - 14k in 1:18:11 @5:36/k
44:14/33:57 @6:19/4:51
Legs not moving going out, but ok coming back, after considerable stretching.
33C/91F, 60%
58.3kg

Tuesday
Weights and core at the gym. Temp. got up to 36/97.

Wednesday
7:30 - Club track workout. 13.4km
1000 x 6 4:09/3:55/53/54/54/44 (2:30-3:00 in bet.)
Sluggish on first one, then felt ok. Happy with the last one, picked up the pace and kicked well.
29C/84F, 70%. Didn't feel so warm, because there was a strong breeze, but various therms showed 29.
58.3kg

Thursday
5:00 - 14k. Very easy pace, legs tired.
31C/88F, 60%
58kg

Friday
12:00 - Gym workout
3:30 - 12km.  "Easy" pace, but legs tired so it didn't feel easy. Also very humid - 65% but it felt higher.
30C/86F, 65%
57.9kg

Saturday
1:30 - 15km. Namban Rengo club trip down to the seaside town of Kamakura. About 7k run past the Great Buddha, then up into the hills past some other temples, then back to the beach. Others ran more in the hills, but I wanted to do a tempo run, so ran 4k out, 4k back along the beach road. 18:00 out and 18:20 back (into the wind, so was working harder). Distance approx, but it was about a 4:30/k pace.
Then beer and Thai food on the beach. Typhoon coming so high waves closed the beach to swimmers, but the weather was ok.

Sunday
Typhoon. Rain stopped in late afternoon, but wind still strong and legs tired, so took a rest day.

Kamakura runners:

Nice Week But Hot Weather!

Week of July 28 ~ August 3
76.8km / 47.7 mi.

28° was a cool temperature this week, and we're looking at 33/34/35 next week.

Monday
4:45 - 12k in 1:03:47. 6k easy in 36:22 @6:04/k, 6k tempo in 27:25 @4:34/k.
Felt really heavy and sluggish going out, but after 3 stops for stretching and some strides felt ok coming back. Running at 5pm is much cooler, with a breeze. Only ran 12k, due to time trial on Wednesday.
28C/82F, 60%
58.2kg

Tuesday
12:00 - weights and core at the gym.

Wednesday
7:30pm - Club track workout. 6.8k warmup, then a 5,000m time trial.
Time was 20:01 (4:01/01/00/04/3:55).
Felt good and was moving well, even had on my racing shoes, but was only running 4:00 ks! They felt like 3:50 or less and also felt like I was speeding up each one...but wasn't. Which goes to prove that heat and humidity slows you down more than you realize.
27C/81F (?), humid.
58.3kg

Thursday
3:00 - 12k, Out in 31:00, In in 28:12 @ about 5:30-35. Legs felt surprisingly good. Had to run at 3:00, but ran on a shadier course than my usual one.
34C/93F
58.2kg

Friday
12:00 - weights and core.
3:00 - 10k, same course. Out 29:36, In 26:24 @5:54/5:17. Hot but felt ok.
34C/93F
58.2kg

Saturday
4:30 - 12k with 6k very easy and 6k hard in 25:41 @4:16/k. Felt good, ran a strong pace all the way, picked up last 300m. Course may be a bit short....
33C/91F
58.1kg

Sunday
4:30 - 18k in 1:44:18 @5:48. 53:51/50:27 @ 5:59/5:36.
Felt ok.
33C/91F
58.6kg (3 nights of drinking quite a lot of wine, including dinner at a nice Italian restaurant on my World Cup pool winnings, caught up with me).