Two Good Weeks

Week of Sept. 5 ~ 11

85.2km / 52.9 mi.  8:38 total time

Week of Sept. 12 ~ 18

86.6km / 53.8 mi.   8:46 total time

Mon
Total of 115 mins., 18.4k. To school, with team, back home.
32C/90F, 44%, 20dp
58.4kg

Tues - Gym workout

Wed - 83 mins., 14.5k with 1000 x 6
4:03/08/03/05/05/3:56
Ran well, pushed each one, kicked last 200m of last one.
30C/86F, 65%

Thurs - 92 mins. To/from school, warmup with team.
Legs heavy!
27C/81F, 100%
59.4kg

Fri
Gym workout
71 mins., quads sore.
59.2kg

Sat
68 mins, 11.9k, ran last 4k at about 4:45/k pace.
30C/86F, 66%
59.1kg

Sun
89 mins., 15k
26C/79F
58.6kg

Mon
127 mins., 21.2k. To school, run with team, back.
10K with varsity boys, easy out, 5:10/k back. An easy day for them.
29C/84F, 70%
58.9kg

Tues - Rest

Wed - 58 mins., 10.5k with 1000 x 5, 500 x 2
4:01/02/04/03/3:56  2:01/1:55 (approx)
Felt ok, very humid!
25C/77F, 80%
59.4kg

Thurs - 91 mins., same as last week

Fri - 100 mins, 16k
24C/75F, 80%, rain off and on

Sat - 60 mins, 10K, w/4k tempo, same as last week

Sun - 90 mins, 14.4k. Legs a bit tired, but ok.
24C/75F, 86%, 22 dp
58.2kg

5,000m in 20:04 Shows Promise

Two pretty good weeks of training, with a decent 5,000m time trial.

Week of Aug 22 ~ 28
72km / 44.7 mi    7:12 (total run time for the week)

Week of Aug 29 ~ Sep 4
82.6km / 51.3 mi   8:12

Mon - Typhoon

Tues
1:00 - Weight machines and core
2:45 - 70 mins. @5:57. Most of my runs are at 6:00/km, ±15 sec.
Physio - no aches or pains at all these days.

Wed - club workout in the park, 1000m x 6
4:10, 3:59, 3:59, 4:01, 3:48, 3:54
Felt fairly good after the first warmup 1000.
3:48 : Kicked from 200m to pass some A group people (We usually have 60-80 people, so run in two groups. A group is for those under 4:00 per km. I run at the head of the B group.)
3:54 : Running at good pace with another guy.
Weight before running: 59kg
30C/86F, 70% (7:30pm)

Thurs - 100 mins.
Weight: 58.7kg
32C/90F
Physio

Fri
1:30 - Weights and core
3:30 - 70 mins.

Sat - 120 mins (20k)
Light rain

Sun - Daughter in Japan, so left home in the afternoon to have dinner with her.
She just moved to Singapore to take a position as the Asia Marketing Director for Bandai-Namco, big Japanese computer game company. Had four days of global strategy meetings at HQ.

Mon - 80 mins.
26C/79F, 90%, rain
58.9kg
Physio

Tues - Weights and core

Wed - Club 5,000m time trial on a track in eastern Tokyo, very nice facility.
20:04. Splits were 3:58, 4:02, 4:01, 4:05, 3:58
Felt good and ran well. Considering that I had to run hard to make 4:00 for 1000s in previous weeks, this was a nice surprise. Actually, the first 1000 split was a surprise, and then I just tried to hold the pace.
Wore light shoes and had several people to follow, which always helps. Also, it was a bit coolish.
58.8kg - Lighter means faster!

Thurs - 80 mins.

Fri
1:00 - Weights and core
2:30 - ASIJ X-country practice has started. Ran 33 mins to school, long rest, 36 mins. with JV boys, short rest, 35 mins back home. Total 104 mins

Sat - 95 mins.

Sun - 90 mins.
58.6kg