August 2, 2015

2 Hill Workouts

Week of July 27 ~ Aug. 2

56.2km / 34.9 mi.

Rested Monday and Tuesday, after the hilly trail run on Sunday. Legs were sore.
Did a gym workout Tuesday, though.

7:30pm - Club 5,000m time trial. 6.6k warmup.
20:36, which was 2 seconds faster than last month. Felt ok, although my quads were still a bit tired from Sunday. The problem, however, was the heat and humidity. I, and pretty much everyone else, found it hard to set and maintain a good pace.
Splits were 4:00/4:04/4:09/4:13/4:08. Managed a kick, but not much of one.
29C/84F, 70%

4:00 - Very easy 6k. 30C, 75%, but felt like 95%.

1:00 - gym workout
4:00 - 6k warmup, 250m hill x 10 (250 jog down), 1k back.
Ran them at a pretty good pace. The hill is in the shade, so heat not too bad.
34C/93F, 55%

4:00 - 8k easy
34C/93F, 50%

9:30am - 18.6k trail run on the very hilly Ome course, in the far western part of Tokyo. With 5 others. Used to run this often, but haven't been out there for about 4 years, so it was nice to run it again. It's a very nice trail through the woods, with almost no other runners or hikers. Lots of steep inclines, which I walked up, for the first time ever. (But our super ultra guy Eric was walking them, so I felt ok about it.) About 35°, but quite a bit cooler in the woods. In fact, running across the few sunny sections was like going into an oven. Picked up the last 3k, as I always do, so it was a very good workout. Let's see how I feel tomorrow. I'll try to do my tempo workout....
Oh, and saw a smallish deer just beside the trail at one point. It was gray, so we thought at first it was a bear. Didn't know deer can be gray.
35C, 50%

1 comment:

  1. 29 is hot for a 5000 Bob, so not too bad a time.
    Sounds like a great trail run. Walking is a good technique, and if the experts do it...