Week of May 15 ~ 21
All runs at fairly easy pace unless indicated.
7:25 running time, 70.7km
Monday - 90'
Tuesday - 60'
Wednesday - club track workout
1200 x 2, 1000 x 2, 800 x 2
4:48, 4:36, 3:49, 3:51, 3:07, 3:10 (intervals abt 3:30 jog/walk)
Felt pretty good, especially second 1200. Nice to be down at 3:50 for the 1000s. Calves were sore on the 800s, so eased up.
Thursday - Rest
Friday - 38' with 3k at tempo pace + gym
Saturday - 120'
Sunday - 43' Watched the Grand Prix track meet in Kawasaki with some big stars and several good races.
Week of May 22 ~ 28
Monday & Tuesday - Far East HS track meet
Wednesday - 1600, 1000 x 3, 800, 400
6:21, 3:57, 3:59, 4:11, 3:22, 1:40
Tried to run fast on the 1600, but it was still pretty slow!
Calves and right inner thigh got sore from second 1000, so slowed down.
Thursday & Friday - Rest
Saturday - TELL Charity Runathon 5K
Turned out to be 5.8km! So I'm no longer the race director, and they screwed up! Didn't matter though, it was not a serious race anyway. Plus it was hot and we were running into the wind coming back. So...25:20, which works out to 21:48. I didn't like the dirt path, either...
Sunday - 40'
Oh, and the 24th was my birthday, one of those milestone ones, but not for me, as I do my best to ignore birthdays, and if anyone asks I tell them 45 (actually I tell them you're as old as you look, think and feel), but some club guys gave me a dinner party with "a few close friends" which turned out to be 26 people. It was a fun evening.
Week of May 29 ~ June 4
Monday - 50'
Tuesday - 40'+ gym
Wednesday - 5,000m time trial
Wanted to run 21:00, so not too bad, but of course, I want to/think I should be running 20:00.
Had a good woman runner to follow after 1200, which was good because I would have slowed if running by myself.
Thursday - Rest
Friday - 40' and 60' with a gym workout in the middle.
Saturday - 6k warmup, 2k x 2, 1.5k warmdown
2Ks: 8:45 (20/25), 8:41 (21/20), 8:46 (25/21) 3:30 walk in between.
27C/81F, 60.8kg (need to get down under 59)
Followed running guru Harrisson's advice to do 2k intervals and felt pretty good on each one.
This is part of gearing up for the Beach to Beacon 10K race on August 5 in Portland, Maine (one of the best 10Ks in America). Goal pace at this point is 4:10 per km, so wanted to run 4:20~30, which I did.
Sunday - 90' - legs felt ok at an easy pace.
5 minutes ago