September 27, 2015

Good Week, No Problems

Week of Sept 21 ~ 27
61km / 38 mi

3:30 - 12k with 4k easy warmup, 8k tempo run in 34:51 @4:21.5.
Felt good after warmup and stretching. Upped the run from previous 6k to 8k. Pace not a problem. 26C but felt cool due to lower humidity - nice day for running.
45%, dew point 14C/57F. Steve Lacey told me that dew point is more important than humidity, as to how it affects you. DP of 16C/60F ~ 21C/70F is uncomfortable. Now I have to remember to check it on my iPhone, which I probably won't.

No run, gym workout.

7:30pm - club track workout 1000 x 4, 800 x 2, 400
10.6k with 3.8k warmup
3:49/44/47/46 3:13/19 89
Felt pretty good. All 1000s under 3:50 was good. Calf got tight at end of 4th, so cruised 800s and 400.

3:30 - 7.4k inc. 400 x 10 with junior varsity girls, all about 1:40, last two faster.
Basically, an easy day.

Cool, rainy day so ran inside the gym on the treadmill, 5k. God, I hate running on treadmills, don't know how anyone does it. Sweating like mad after 15 minutes, despite not going very fast, although it feels faster, which is annoying. Should have run out in the rain.
Usual weights and abs.

3:00 - 12k with 6k easy warmup, 250m hill x 10, 1k home.
Ran the hills quite well, faster than previous outings.
23C/73F, 75%, DP 19C/66F

2:30 - 14k at an easy pace.
24C/75F, nice day.

September 21, 2015

Ok, I Suppose

Week of Sept. 14 ~ 20

55.6km / 34.5 mi.

I'm still a bit wary of my knee, although it doesn't really bother me.
Did have two good workouts.

3:30 - 14.6k. 8.6k easy pace with the Junior Varsity girls, then 6k tempo run with former Amer.School runner Michael Thornton, who is helping with coaching this season. 4:31/k pace, so a nice run.
BTW, I mentioned the word "varsity" to an Aussie friend, and he didn't know what it meant. Apparently, it's an Americanism. It means the "first team", basically. JV is everybody else. Very often, schools will have varsity meets/games/matches and also JV contests, so everyone gets a chance to participate.
57.6kg - I'm thin again!

Rest day, gym workout.

Club track workout at night:
Did them at an easy pace, abt 4:20/k, because will run a 5,000m time trial tomorrow night. Knee got sore last 20m!

Multi-club time trial cancelled due to heavy rain in the morning and afternoon. However, at night, it was hardly raining at all. Nevertheless, none of the other clubs showed up. So six of us Nambanners did our own time trial. Ran 20:15, trying to pace another guy to a sub-20:00. Unfortunately, I did a poor job, running the first k in 4:09, so we couldn't make that up. He did get a PB, though.
My knee was fine, didn't feel anything.
19C/66F, 95%

Rest day, gym workout.

8.5k easy.

4:30 - 14k at an easy (6:00/k) pace.
Beautiful day, and all next week is supposed to be nice - for a change!

September 13, 2015

Coming Back

This trick knee or whatever it is had been bothering me, so after a good track workout on wednesday of last week I decided to take four days off.
Did an easy run on Monday and everything was fine, but then we had two days of torrential rain, so took those days off also.
Did 6 x 800 at about 3 minutes with the cross country girls on thursday, so that was a decent workout, and nothing hurt or twinged. Then did easy runs friday, saturday and today.
I'll try a tempo run tomorrow and hopefully will be back to my normal training week.

Was supposed to have a 10K race today, which would have been only semi-serious, but it was cancelled due to all the rain! It was to be on a path next to the Tama river, but the river swelled to about twice normal size this past week and even though it's down now, I'm sure that the dirt path and that whole area is still completely waterlogged.
You may have seen images of the floods further north. This was not that bad, but everywhere in Japan got a lot of rain. The whole last four weeks have been cool and rainy - a far cry from the usual heat at this time of year.

Next race is a good 10K on Oct. 11. Will also try a multi-club 5,000m time trial this thursday night.