March 6, 2016

Two Weeks with a Few Good Workouts

Week of Feb 22 -28
81.3km / 50.5 mi.

Week of Feb 29 - Mar 6
74.5km / 46.3 mi.

Both weeks the usual six days of running, one rest day.

Wednesday the 24th was a 5k time trial, which I did in 21:12. Since I felt good and ran hard, this was not a great time, but I guess that's where I'm at these days.

Sunday the 28th was the Tokyo Marathon. Namban Rengo had 25 people running and lots more out on the course cheering. I was at the 5k point, watched the huge lead pack go by, then tried to find our runners to yell for. Then got to the 41k point in time to see the winning Ethiopian go by, followed by six Kenyans and then the top Japanese. Walked down to about 40k and cheered for our runners as they came by.
After about four hours of the race, left there and went to the Palace, where I did 4 loops (20K) with two other guys. Usually my Sunday runs start at about 30:00 for 5k and go down to 27. This time, Gareth Evans started out at 26:24, then we ran 24:46, 24:14 and 23:05. So it was a pretty good effort. I felt fine, it was a nice run.
From there went to the club's post-race party at a British pub, attended by 85 people. All in all, a great day.

Took a rest on Monday, then on Tuesday the American School's track practice started. Did 4 miles with the girls at 4:38/k pace and then another 4k in the park.

Wednesday was the usual interval night, did 1000m x 6 in 4:07, 3:56, 3:57, 4:00, 4:01, 3:52. Quads were a bit tired, but I felt good. It's great to have other people to run with when doing workouts like this. Our A group was about 30 people, of which I was hanging onto the rear.

Easy Thursday, then Friday decided to do some more speed in preparation for the 10k race on the 13th.
Did 2k x 2, 1k, 400m x 4 in 8:52, 8:38, 4:15, 99, 94, 91, 87.
Easy Saturday, then only 16k today as I may do a tempo run with the kids tomorrow.

Will take it easy next week and hope to run a decent 10K on Sunday.