5000m Time Trial One Minute Faster

Week of June 22 ~ 28

52.8km / 32.8 mi.

Monday
Easy 9km run as I had to meet a person from Los Angeles (Track Club LA) and talk to her about running in Japan for an article she is writing.

Tuesday
Gym workout

Wednesday
Namban Rengo 5,000m time trial.
20:38 (4:08/14/07/07/02)
Felt good. Slowed the 2nd k but picked it up with no problem. 1:03 faster than last month, so seem to be getting back into shape.
Abt. 25C/77F
59.9kg

Thursday
Rest. Felt a very slight twinge after the 5,000, and at this point it's better to rest after an all-out 5k.

Friday
12k with 6k warmup, then 250m hill x 10. Worked pretty hard going up the hills, slow jog down.

Saturday
Easy 8k. Gym workout

Sunday
Easy 12k.
30C/86F
59.8kg

Plugging Away

Week of June 6 ~ 21

53km / 33 mi.

Monday
3:30 - 10K with last 4k at tempo pace (4:30/k)
28C/82F, 50%
Wt: 59.3kg

Tuesday
Rest day - gym workout

Wednesday
7:30pm - Club track workout. 400 warmup, 1200/600 x 3
This is a good workout. The object is to do the 1200 at an "average" pace, take a short rest, then run the 600 all out. Then a longish rest after the 600s.
5:06/2:15/4:58/2:17/4:56/2:13
Very humid, rain last 600.

Thursday
8k easy.

Friday
Gym workout.
Chilly rain all day. After running in warm weather, I didn't feel like running in this.
And a rest day is never a bad idea.

Saturday
11k. 9k easy, last 2k at 4:30/k pace.

Sunday
12k. Easy out at about 6:00/k, In at 5:00 for 3 k, then 4:40 for 3k. Ie., a moderate 6k tempo run.
22C/72F, 73%
59.7kg

400s

Week of June 8 ~ 14
58.4km / 36.3 mi.

Almost, but not quite, a normal training week.

Monday: 8k easy

Tuesday: Gym workout

Wednesday: Track intervals - 1200/1000/800/1200/1000/800
About 3 mins. walk and/or jog between each.
Felt ok, but still can't run fast. Managed a 3:56 on the second 1000.

Thursday: 8k easy

Friday: Gym workout. 9k including 400 x 8 to try to regain a bit of speed. These were not very fast - 89/90 - but felt fast, which is a bad sign, I suppose. Managed 86 on the last one. 90 seconds walk in between. It was 27° and about 95% humidity, but still....  Anyway, it was fun to run some 400s.

Saturday: 9k easy

Sunday: 12k easy.

Back Into Training

It's been quite a while since I posted, but not much has been happening.
Took one week off after the Sendai Half.
Did five short, easy runs the next week.
Did four easy runs the next week, plus a 5,000m time trial on May 28th just to see where I stood. Which was: legs ok, but out of shape (which of course I already knew). 21:41.
Did seven runs last week for a total of 66k, so not so bad.
That included a 1000m x 6 workout with each about 4:15 and the last in 4:00. And then a tempo run on Saturday - 4k easy, 4k at 4:30 pace.
No aches or pains at all, so I think that after one more relatively easy week, I'll be ready to start a regular training cycle, to get me back into good shape by October.

To finally answer your question, Scott, a typical week will be:
Wed - 14km, with 6,000m interval workout
Thur - 8km, easy
Fri - 12km, with 10 x 250m hills, or 8 400s (have to get some speed back)
Sat - 8km, easy
Sun - 16km, easy. Actually starting with 12 and working up to 20.
Mon - 12km with 6 or 8 or 10km tempo run
Tues - Rest
Which adds up to 70km, which is enough given that three of the days are hard.
Plus my usual weight machine/core workouts on Tuesdays and Fridays.

So, here's hoping I'll be in good form come the fall.

And I hope you all have a good summer (or winter, as the case may be) of training.

PS: Managed to get my weight back down under 60kg, but need to lose more.
Here are the two best runners in America, Matt Centrowicz and Galen Rupp.