September 14, 2014

80K On The Nose

Week of Sep. 8 ~ 14
80km / 49.7 mi.

3:30 - 14k. 8k from school along back streets to the Tamagawa river and back with the varsity girls. 24:00 4k out, 20:38 in.
The 6k alone in the park at tempo pace: 4:32/31/30/27/34/20.
Felt so-so on the 8k, but good on the 6k. I call these runs "tempo" but actually I couldn't go much faster even if I wanted to (given that I did 3 "hard" workouts in the previous 6 days).
24C/75F, 80%

12:00 - Weights and core at the gym.

7:30pm - Club track workout. 11.6k with 1200, 1000 x 2, 800 x 3, 400.
4:59, 3:50, 3:51, 3:00, 3:01, 2:55, 87 (2:50 jog/walk after first 3, 2:10 walk after 800s).
Sluggish on the 1200, then felt ok. Ran hard.
23C/73F, Very humid (had rained just before).

3:30 - 10.4k with 2k warmup, 100m x 4 strides, 800 x 3, 400 x 2, 400 x 2 with varsity girls.
3:22/22/21, 94/100, 98/88 (90 sec after 800s, 60 sec after 400s)
First meet is on Saturday, so the purpose was not to run fast, just to run at about race pace (race is 3.3km for girls).
Then 4k in the park @5:20/k.
21C/70F, 85%
56.7kg !

12:00 - Weights and core at the gym.
3:30 - 14k in 1:24:20 @6:00/k. (6:13/5:50) Legs tired.
26C/79F, 60%

3:00 - 18k in 1:38:27. Out 55:00 @6:07, in 43:27 @4:50.
Didn't feel so good going out, legs felt weak, but was ok after stretching. Last 2k were 4:31/29.
26C/79F, 60%

3:00 - 12k very easy. Legs stiff and tired.
26C/79F, 50% - a beautiful day!

Saturday morning was the first American School cross-country meet. Slightly too warm and humid, but pretty good weather for running. Our kids did great. In fact, our top boy, Evan Yukevich, ran the fastest time ever by an ASIJ boy on that course! Shocked us all. 14:57 for 4.4k, and it's a tough course. 3rd fastest time ever on that course, and that's more than 30 years of races. And he's only a junior. Obviously, running with the Namban club this summer helped him.... :)
Our second boy was only 15 seconds behind him, and third was another 15 seconds back. 4th and 5th are also pretty good, so we have a powerful boys team. Our top girl was not there, but 2nd and 3rd girls ran very well - faster than we expected. They came in 2nd and 3rd out of all schools, and they are only a 10th and 9th grader. So it should be an exciting season.


  1. Good week Bob, but I need to know what you are eating.

  2. One thing for sure,he is not eating any cheese !!

  3. Ha ha, true. Only a wee bit of cheese with a glass of wine before dinner on Friday and/or Saturday.

  4. Another consistent week Bob. A lot of variety in your sessions too which keeps it interesting.

  5. Those are some great results from the kids - especially Evan. No doubt they're inspired by your own running and training. Good reason for you to keep it up Bob!