September 4, 2016

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

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

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

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.

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.


  1. Trending in the right direction Bob. I'm still amazed you have 60-80 runners doing those club interval sessions.

  2. Great consistency Bob. You never seem to complain about the heat either! And I note you sometimes run mid afternoon! Must be an acclimation thing I guess.