Bob's Training Blog

Decent 5-Day Week with a 1/2 Mar MP Run

2012-01-22T21:58:00.001+09:00

Week of Jan 16 ~ 22

Plan: 0/20/20/15/15/23/0
Ran: 0/20/17/15/15/25/0

Monday
Rest

Tuesday
10:30 - machines and core at the gym
3:00 - 20k in 1:43;00 @ 5:09/k
27:30/26:37/25:05/23:40 @ 5:31/19/01/4:44
Planned 5:40/30/00/MP, but hamstrings were tight and a bit sore, so happy to run 4:44 for last 5k.
Weather: 7C/45F, 30%, sunny
Weight: 60.8kg

Wednesday
6:30pm - 17k. 8k in the park to get some more distance in (wanted to do 10, but didn't have time).
Track workout - 600/800/1000/1200/1000/800/600
2:26/3:11/4:40/5:07/4:13/3:28/2:36 (200m jog)
Legs tired, left buttock hurt last 3.
Weather: 8C/46F

Thursday
3:00 - 15k in 1:27:30 29:16/03/10
Very easy. Just trying to run without hs and butt hurting, which I managed.
Weather: 8C/46F

Friday
2:30 - 15k in 1:29. A long, cold run in snow and wind.

Saturday
25k - Half with 4k warmup.
10:30 - Half marathon training run with 8 others (but all at different paces, so I ran alone) in and around Ueno Park, one of Tokyo's big, popular parks. Two guys measured out a 5.025k loop, and an extra 1k. The loop had two hills, one short and steep, one long and gradual (two long downhills). The short one was a killer, especially the 4th time around. You lose your rhythm, and I'm not sure you make it up on the downhills.
My time was 1:33:50. 5.025k splits were 22:15/22:03/22:31(14 sec. water stop)/22:40. Last k 4:21. 3:04 marathon pace would be 21:51 (4:21/k and this was 4:27). Pretty good, really, considering the hills, cold, slight rain and running alone. And slight pain in hamstring area, as usual.
Could I have run another half marathon after that? No. In fact, I could not have run another 100m. But in 5 weeks, with fresh legs, we'll see what happens.
Weather: 4C/39F, light rain partway

Sunday
Rest

Tokyo Marathon is Feb. 26th

2012-01-17T21:56:00.000+09:00

And that is not enough time to get ready! But then, there is never enough time, is there?

Week of Jan. 10 ~ 15
Ran: 79.5km / 49.4 mi. 6:34

Tuesday
(Monday was the Ushiku 10k race)
11:30 - Machines and core at the gym.
No running. Calves sore.

Wednesday
7:30 - Club workout in the park (track closed).
1000 x 6 in 4:50/18/17/14/27/38
Didn't want to run too hard, also it was very cold (4C/39F).
Calves a bit sore, although ok when running. Hamstrings got sore after the 4th, so took 5th and 6th easier.

Thursday
3:30 - 10k in 55:51 (28:18/27:33).
Planned 10 or 15. Legs still sore, so did 10.
Weather: 6C/43F, 15%, sunny.
Weight: 61.3kg

Friday
10:30 - Machines and core at the gym.
4:45 - 12k in 1:03:06 @5:16/k
27:14/25:48/10:03
Legs slightly sore, but felt pretty good.
Weather: 8C/46F, 15%

Saturday
11:30 - 9.3km. Hill workout with James Midgely (British) and Arnout Baneke (Dutch) in Ebisu (a neighborhood in central Tokyo).
2.7k warmup. 200m hill. 12 times up, 11 down in 21:00. Worked hard going up and ran a pretty good pace going down. A hard workout. 2k warmdown.
Weather: 6C/43F

Sunday
1:30 - 30k in 2:24:08 @4:48/k
26:38/25:37/25:09/22:09/22:16/22:18 @5:20/06/01/4:26/27/27
Pace as planned. Actually wanted to run last 15k at MP (4:21), but thought that would be difficult and anything under 4:30 would be ok. Legs (esp. left HS) sore last 8k, but held the pace ok. Very good run after hills yesterday and 10k race on Monday.
Weather: 6C/43F, 30%, sunny
Weight: 61.4kg

Thailand Vacation, 10k Race

2012-01-12T23:12:00.000+09:00

Dec. 26 ~ Jan 9

Monday
Traveled to Bangkok yesterday with the wife, and started right in on gaining weight with a big Christmas dinner with my daughter and her husband. Today was spent doing a lot of walking, shopping and eating.

Tuesday
Traveled to Koh Kood, a "new resort" island that is still largely unspoiled. The trip entailed a one-hour flight south to Trat, a one-hour taxi ride to the port, and a one-hour high-speed boat ride to the island. Talk about getting away from it all! We stayed at the Koh Kood Resort, which was great. Small cottages, not many guests (mostly Europeans), friendly staff, and nothing to do but eat, drink, swim, get a massage and lie in the sun. What more do you need? Well, a bit of running, which I managed to do. Out the back of the resort 1km on a dusty road, then 6k out, 6k back on the "main" road, which was VERY hilly. Temperature around 28C/82F, so this was a good workout.

Wednesday
8.7k at 7:15 in the morning, then 12.6k at 3:15, with a snorkeling trip to another island in between. Ran to the island's waterfall, which although ostensibly THE local attraction, requires a 1km trek up a very rocky road - even scooters can't handle that road. And the waterfall is not real high, although you can stand under it.

Thursday
15k in 1:21:25 - out 46:50, then worked hard to come back the last 6.7k in 34:35 - 5:06 per k, not bad considering the heat and big, long hills.
Pina coladas, beautiful sunset...actually, I wish I was still there.

Friday
Trip back from Koh Kood.

Saturday
Legs still tired from those hills, but no time to run anyway. Excursion to see the Emerald Buddha.

Sunday
Run from daughter's apartment 2.6k (main road with a fairly smooth, for Bangkok, uncrowded sidewalk) to Lumpini Park in central Bangkok. The park has a 2.543k loop, marked every 100m. Very nice park with a large lake, lots of people jogging, walking, sitting, playing, eating...a real nice park to run in. Total 11.6k.

Monday Jan. 2
4:00 - 13.2k. To and from the park, with 3 loops in 13:08/12:56/12:22 @ 5:07/5:05/4:50. Legs felt heavy and hamstrings a bit sore. Not too hot, though, about 26C/79F.

Tuesday
4:00 - 20.7k. To and from the park, with 6 loops in 13:52/34/12:40/41/10:59/52 @5:27/22/5:00/00/4:20/16. Planned to run 3rd and 4th in 5:00 and 5th and 6th "all out", and did that. Legs not sore, but did not feel great due to general tiredness and added weight (needless to say, I am eating a lot).

Wednesday
Tour of the Jim Thompson house/museum. He was the American guy who revived the Thai silk industry after WWII, and lived in a large, lovely house with much art and antiques. It has a nice restaurant, too. Check it out if you travel to Bangkok.
3:00 - 8.1k easy run to the park, one loop and back. Legs tired and sore.

Thursday
Trip back to Tokyo.

Friday
11:30 - machines and core at the gym. Back to the usual routine in cold Tokyo.
3:30 - 10k in 53:48. 27:34/26:14. Felt so-so. Legs sore here and there.
Weather: 9C/48F, 30%, sunny
Weight: 61.6kg - not so bad....

Saturday
3:30 - 10k in 53:06. 27:15/25:50. Felt ok.

Sunday
12:00 - 6k in 33:48. Easy run @5:38/k. Left leg still a bit sore on the side.

Monday
9:15 - Ushiku City Marathon (10K).

Ushiku is in Ibaragi pref., about two hours from my home and is where my wife's cousins live (stayed with them Sunday night). It’s a bit famous for wine and a bit famous for a big Buddha. Actually, the Buddha is huge, about the size of a 10-story building — it should be more famous than it is.

Ushiku is also the home of Komori Corporation, which has a running team that is pretty good. Their captain, Akiba, is well known (12th in last year’s Tokyo Marathon), and they have two good Kenyans. Akiba and a Kenyan and 8 other Komori runners ran in the race, so it was fun to see them gliding swiftly along (the 10k had two 180 degree turns).

Anyway, despite not doing great training the last 3 weeks, I felt pretty good and ran well. In fact, I ran a 38:08, which is fairly good for me these days and in fact was 2 seconds faster than last February’s Ome 10K, where I felt real good. So I guess I’m in better shape than I thought.

The 38:08 got me 5th in my age group out of 260 men, and 106th out of 1,977 men overall.

Surprisingly, this was a pretty high level race. I was also 5th in that Ome race, which is known as a top-level masters race. And 4 years ago in Ushiku, with a 38:05, I was 1st, which I guess means the quality level of Japanese age groups is going steadily up. All of the other age groups also had fairly impressive times.

Good Week — Now Off to Thailand

2011-12-24T23:50:00.001+09:00

Week of Dec. 19 ~ Dec. 25

Plan: 0/20/10/15/15/30/0 - 90km
Ran: 0/20/10/15/15/30/0 - 90km / 56 mi. 7:41

Monday
Rest

Tuesday
11:30 - Machines and core at the gym.
Read an article in the NY Times that said older runners can be just as efficient as younger runners, but they should go to the gym twice a week to work on upper body strength. So I've got that right!
2:30 - 20k in 1:47:28 @ 5:22/k
Left hamstring slightly sore last 10k. Legs still tired from hard run last Sunday.
Weather: 10C/50F, 20%, sunny
Weight: 60.8kg

Wednesday
7:30pm - Club track workout
1200/1200/1000/1000/800/800
4:57/4:49/4:03/4:04/3:15/3:17 (200m jog, 2:30)
Didn't want to run faster than 4:00/k to protect the hamstrings, but actually didn't feel like going any faster. It seemed to be extremely cold....
Weather: 7C/45F

Thursday
4:30 15k in 1:21:21 @5:25/k
Felt good - hardly any soreness.
Weather: 6C/43F, 50%
Weight: 60.9kg

Friday
11:30 - Machines and core at the gym.
2:00 - 15k in 1:10:17 @4:41/k
27:00/21:51/21:25 @5:12/4:22/4:17
Planned to run last 10k at MP (4:20/k) and did so without any problem. Out 7.5k into a cold wind, but coming back was much easier.
Weather: 7C/45F, 15%, windy
Weight: 60.7kg

Saturday
1:30 - 30k in 2:32:47 @5:06/k
27:13/26:45/26:38/24:58/24:07/23:01
@ 5:26/21/20/5:00/4:49/4:36
Felt pretty good. Both HS slightly sore last 10k. Planned to come back faster, so this was a good run, especially after yesterday. Had to work a bit the last 5k.
Weather: 7C/45F, 25%, sunny
Weight: 60.3kg

Sunday
Off to Bangkok with the wife to visit our daughter and her husband until Jan. 5th. Will spend 3 days at the Koh Kutt resort and the rest in Bangkok. May run a 10k race on the morning of the 31st (6:00am). It's about 30C/86F there, so it will be interesting to see how the running goes. But I hate cold weather, so am happy to get away from it.
Hope you have a nice holiday and can get some good runs in. And not put on too much weight, which I am sure I will.

Longest Week in 17 Weeks

2011-12-19T00:24:00.000+09:00

Week of Dec. 12 ~ 18

Plan: 0/20/10/15/15/20/25 - 105 km
Ran: 0/20/10/15/15/20/25 - 105 km / 65 mi. 9:04

Has it been that long? I've done lots of good short and medium length runs, but no consistent distance. Time to rectify that as I get ready for the Tokyo Marathon on Feb. 26.

Monday
Rest

Tuesday
11:30 - machines and core at the gym.
2:00 - 20k fairly easy in 1:46:54 @5:20/k
27:34/26;30/26:03/26:36
Both hamstrings a bit sore the last 5k.
Weather: 12C/54F, 25%, sunny

Wednesday
7:30pm - club workout at track
600/800/1000/1200/1000/800/600
2:37/3:13/4:05/4:54/4:12/3:23/2:34 (jog 200m easy)
Took it easy, as running fast will surely aggravate the hamstrings. Right one was fine, left was only slightly sore.
Weather: 10C/50F

Thursday
2:00 - 15k in 1:23:04 @5:32/k
Relaxed pace. Right leg ok, left a bit sore.
Weather: 13C/55F, 25%, sunny
Weight: 61.3kg

Friday
11:30 - machines and core at the gym.
4:00 - 15k in 1:20:34 @5:22/k
Only slight soreness in left butt.
Weather: 10C/50F, 20%
Weight: 60.7kg

Saturday
2:00 - 20k in 1:42:37 @5:03/k
27:08/25:46/25:48/23:53 @5:24/09/10/4:47
Felt so-so, left hamstring more sore than yesterday. Against a brisk wind coming back.
Planned to run a faster last 5k.
Weather: 10C/50F, cloudy

Sunday
2:30 - 25k in 1:57:03 @4:41/k
25:25/24:15/23:54/22:13/21:15 @5:05/4:51/47/26/15
Felt good from the start. No pain in the legs, had a bit later, but didn't bother me.
Planned (hoped) to run the last 10k at MP (4:20/k). First 15k were faster than I expected, but felt fine. 4th 5k felt nice at a little under 4:30. But decided to see if I could pick it up with 5k to go and did without much difficulty. This was my best run (except for the Half races) for a good long time (esp. after a decent 20k yesterday).
Weather: 10C/50F, 20%, sunny - another perfect day for running.
Weight: 61.1kg
What do you think about this? I have one of those chairs with a footrest that powers up. I like to sit in it and read (or sleep) with my feet up all the way, which puts them higher than my butt. Elevation is supposed to be good, right? But I realized, maybe that position is stressing my hamstrings. Especially if I stay there for like 3 hours, which I did Saturday morning. So I skipped it Saturday night and Sunday morning, and my hamstrings felt better. Maybe this has been contributing to the hamstring issue.

Slightly Better Week and Great Party

2011-12-11T23:34:00.000+09:00

Week of Dec. 5 ~ 11

Ran: 0/0/10/15/15/12/25 - 77k / 48 mi. 6:52

Monday
Rest after good ekiden run yesterday. Quite sore in some strange location that is not quite hamstring, not quite butt, not quite groin...somewhere inside there. But on the left side now, not the right as two weeks ago (?).

Tuesday
1:30am - machines and core at the gym.
Tried to run, but still quite sore, so better to rest.

Wednesday
7:30pm - Club track workout 1000m x 6
4:13/19/16/19/20/27 (jog 200m, 2:20)
Took it easy. Hip area a bit sore.

Thursday
12:00 - 15k in 1:22 @ 5:28/k
Slight soreness, but not bad, maybe because I took 2 ibuprofen at 9:00.
Weather: 8C/46F, 60%

Friday
4:30 - 15k in 1:17:15 @5:09/k
Slight soreness but felt ok.

Saturday
9k in Yoyogi Park before the Namban Rengo year-end party.
Then we went to the track and had 2 teams of 4 guys each trying to run a 4-minute mile. Each person ran 100m 4 times (run, then jog back to where you started). Last leg was 109m (mile = 1609m).
Could they do it? Well, four guys, going all out, the times were 4:12 and 3:56. Success! The 3:56 team was anchored by our top runner, Joe Stowe from Georgia Tech, who is an 800m guy. What this shows is that a 4-minute mile is really fast! This is a fun thing to try, but I'm warning you, you have to have four pretty fast guys (ok, or girls). I didn't run - didn't want to aggravate the sore hip.
(You can also do 200m x 2 x 4, but I prefer our way).
Easy 3k afterwards.

6:30pm - Namban Rengo party with 92 people. And we know how to party! A few photos are below to induce you guys to move to Japan and join our club.

Sunday
2:30 - 25k in 2:09:19 @5:10/k
26:45/26:01/25:25/25:33/25:34 @ 5:21/12/05/06/07
Felt pretty good. Pace was very comfortable. Slight soreness the last 10k in what seems now to be the upper hamstring. I plan to follow my previous plan of ignoring it until it goes away. (But not doing any fast running.)

Like I said, we know how to party!

Ekidens Are Fun

2011-12-06T20:52:00.002+09:00

Week of Nov. 28 ~ Dec. 4

Ran: 0/15/7.6/0/0/5/6.5 - 34.1km / 21 mi. 2:52

Easy week...sore butt...ekiden on Sunday.

Monday
Rest

Tuesday
11:30 - Machines and core at the gym.
3:00 - 15k in 1:15:21 @5:01/k
27:16/24:41/23:24 @5:27/4:56/4:41
Pace according to plan. Felt good.
Weather: 16C/61F
Weight: 61.7kg

Wednesday
7:30pm - 5,000m time trial at the track.
20:24 3:53/4:04/01/11/13
Planned about 19:30, but both buttocks were sore, so took it easier. From yesterday's run and last week's soreness not completely healed.

Thursday
Rest - sore when walking.

Friday
Rest (also cold rain)

Saturday
5k very easy in 29:54 - tomorrow is a race.

Sunday
Okutama Ekiden. The 73rd running of this race, the second oldest ekiden in Japan (oldest is Hakone - the university New year's ekiden). It's out in the countryside west of Tokyo - mountains, river, old houses...nice scenery. Namban has been running it since 1988 and this year we upped our presence with 3 men's teams (6 members each) and 3 women's teams (3 members each). The men's course is 44.4km and the women's is 11.1 (an old-school ekiden). I ran the third leg, which is 6.5k of rolling hills, more up than down. I felt good and ran pretty well. 26:00 or 4:00 per km, not bad for a net uphill course. I passed three guys and got passed by two..and almost caught another. i also passed one university kid! (different division but running together). The Namban teams were pretty equal so we had some competition, which was fun. My team was second of the three.
After the race we went to our traditional sushi place and watched the last part of the Fukuoka marathon on TV.

Next week a bit of rest and then start training for the Tokyo Marathon (Feb. 26th)

Easy Week

2011-11-29T00:13:00.003+09:00

Week of Nov. 21 ~ 27

Ran: 0/0/11.4/12/0/12/20 - 55.4km / 34.4 mi. 4:58

Monday
Rest after half marathon.

Tuesday
Rest

Wednesday
7:30pm - club track workout.
1200/1200/1000/1000/800/800
4:47/4:41/3:47/3:46/3:13/3:11 (200m jog, abt. 2:00)
12s and 8s were intensionally at about 4:00/k pace. Pushed the 1000s somewhat, but felt kind of sluggish.
Weather: 14C/57F

Thursday
2:00 - 12k in 1:09:09 @5:45
Very easy. Legs sore from yesterday, or actually still from the half marathon.

Friday
Rest - race tomorrow.

Saturday
11:00 - Run for the Cure 10K. Charity race (breast cancer).
They give good prizes for the top 3 (not a high-level event) so if I had a chance, I planned to run hard. However, 5 guys took off fast at the gun, 3 of whom were from my club and I knew they were fast. So with no chance for a prize, I opted to run with former American School runner now mother of 4 Sara Wilhelm at her pace, which turned out to be 42:22 (she finished 3rd in the women's div.). A nice day and a nice run. We also had the event's special guest, Ai Ueda, running with us. She is a former Japan and Asia triathlon champion, and is on the Japan team for the 2012 Olympics. She was cruising even more easily than I was, and we even chatted a bit. Her PR is 34:07 - at the end of a tri, I assume. Photo below.
Weather: about 16C/61F, sunny

Sunday
1:00 - 20k in 1:54:04 @5:44
Easy run, legs a bit tired.

Next week is the club 5,000m time trial on Wednesday, which I won't run too hard, as I have an ekiden on Sunday (6.4k leg).

Unrelated topic: Reading Keith Richard's Life. Great book. Not just "great" as in fun to read, but a really, really good book. Highly recommended.

1:25:26 Half Marathon

2011-11-20T21:32:00.003+09:00

Week of Nov. 14 ~ 20

No real plan, as this was a taper week for the Half on Sunday.

Monday
3:00 - 10k very easy in 29:17/29:12.
Ran today due to business trip tomorrow. Legs tired but not sore (ran 22k with 10k at half marathon pace yesterday).

Tuesday
Rest

Wednesday
7:30pm. Club track workout.
400/1000/1200/1200/1000/800/400
1:40/4:11/4:47/4:53/3:59/3:10/95
Trying to keep to 4:00/k pace (about half marathon pace). Felt ok.

Thursday
4:30 - 8k in 45:38 @ 5:42.
Easy pace. Felt good, but kept it easy.
Weather: 16C/61F
Weight; 60.2kg

Friday
Ordinarily before a race I would rest Friday and run easily Saturday, but the forecast is for heavy rain tomorrow.
11:30 - machines and core at the gym.
4:00 - 7k. 2.5k easy, 1k @5:00, stretching, 4 x 500m in 2:00 with 500m jogs.
Weather: 13C/55F
Weight: 60.5kg

Saturday
Rest. Cold rain - hope it stops tomorrow.

Sunday (rain stopped, then got warm, then got too warm!)
Toda Half Marathon. Toda is in Saitama, just north of Tokyo. Takes 2 hours from door to race. The race starts and finishes in a huge park and goes around Lake Saiko twice. There is also a 5k and a 10k. It’s a good race, very well organized, free shuttle buses from and back to the station, quite a few water stations, people telling you to be careful of tiny bumps, etc. The course is basically flat, just two small hills that you go up and down twice each. It’s a two loop course and it doubles back (180 degree turn) four times, so you can see who is ahead of you, which is good if you are aiming for a top place in your age group or you want to wave to your friends (or you just want to feel superior to all the slower people).

My time was 1:25:26, good for 2nd in my age group, out of 207 men. First was 1:24:02, second was about 1:30 behind me.
I was about 38th overall out of 2,540 men.

5K splits were 19:53, 20:07, 20:24, 20:35, 4:25 (the 20th k was 4:17. I did kick the last 1.1, but those distances may have been wrong).

I was actually aiming for 1:24, but the exceptionally warm weather slowed me down, I think. It was 22C/72F...or more in the sun. I was working very hard the last 6.1k, but getting slower instead of faster.

(I was hoping for about 14C/57F. It was 14 at 8am, but at 9:00 the sun came out and by 11:00 it was hot. A beautiful day, but a bit too warm for good racing.)

Nice gifts and prizes. All participants received a nice large hooded rain cape. Top 6 in each category (10-year age groups) got prizes. I got a good Mizuno backpack, a nice cellphone strap (with a pearl!) and an assortment of fruit (to be sent to me). And a big medal.

Nice Week with a Good 10K at the End

2011-11-13T22:57:00.002+09:00

Week of Nov. 7 ~ 13

Plan: 0/20/10/17/20/10/18 - 95km
Ran: 0/20/11/18/20/0/22 - 91km / 56.5 mi. 6:07

Monday
Rest

Tuesday
11:30 - machines and core at the gym.
3:00 - 20k in 1:49:21 @5:28
Felt ok. HS and left quad sltly sore last 5k.
Weather: 18C/64F, 40%, cloudy
Weight: 61.3kg

Wednesday
7:30pm - track workout.
600/800/1000/1200/1000/800/600
2:13/2:48/3:32/4:20/3:30/2:24/2:03
200m jog in between 2:20~3:05
Felt pretty good and ran hard. We had a big, fast A group, in fact, there were 16 or 17 people ahead of me. A lot, considering I was running 3:30 1000s. The club never had this many fast people before.
Weather: 15C/59F

Thursday
3:00 - 18k of fairly easy running. 5.5 to school, long break, 7k with 1k hill loop at a decent pace, break, 5.5k back.
Legs tired but not sore.

Friday
3:30 - 20k in 1:43:27 @5:10
26:54/26:29/24:52/25:10 @ 5:24/18/4:58/5:02
Felt good, not running hard. Only very slight soreness.
Weather: 12C/54F, rain, hands were cold....
Weight: 61.6kg

Saturday
Didn't really have time to run so decided to rest for tomorrow.

Sunday
10:00 - Total 22k (approx) at the Namban Rengo Half and 10K.
Ran the 10K in 40:27. Wanted to run half marathon pace (for race next Sunday) at 40 or faster, but 40:27 was ok. It was rather hot, actually. The course alongside the Arakawa river was completely in the sun.
Then ran 2k or so out and back twice pacing people in the half, including one woman who I ran with for 2.5k who ran a 1:32, so that was about 4:20/k pace. Ran more than I intended to, but had no soreness at all.
We had over 90 people out for our run and BBQ, of whom about 70 ran. A great day.
Weather: 24C/75F, sunny, a very warm day for Nov. 13.

A Good Week

2011-11-06T23:44:00.002+09:00

Week of Oct. 31 ~ Nov. 6

Plan: 0/20/10/18/10/16/24 - 98km
Ran: 0/20/11/17/10/14/25 - 97km / 60 mi. 6:42

Feel like I'm finally back in a good training rhythm after two months of running with the HS cross country team, racing a half and a 5,000m, and having a sore butt.

Monday
Rest

Tuesday
11:30 - machines and core at the gym.
3:00 - 20k in1:48:56 @5:27
27:37/27:21/26:31/27:25 Relaxed pace.
Slight soreness, but not bad.
Weather: 22C/72F 20%, sunny
Weight: 61.3kg
Shoes: 240g K-Swiss for a bit more cushion.

Wednesday
7:30pm - track workout 1000m x 6
3:56/59/57/57/59/54 (200m, abt. 2:35)
Wanted to run 4:00 pace because that will be approx. half marathon pace (Nov. 20) and because of soreness. Had acupuncture before running, which helped somewhat.
Weather: 18C/64F

Thursday
2:30 - Ran to school for an easy run with two of the coaches.
5.5 to school, 6k run, 5.5 back (with long rests in between).
All at about 5:40~50. A bit sore, but not much.
Weather: 20C/68F, 50%, cloudy
Weight: 61.3kg

Friday
11:30 - machines and core at the gym.
3:00 - 10k in 52:16 26:44/25:32 @5:21/06
Running easily.
Weather: 22C/72F, sunny

Saturday
12:00 - 14k. 3k WU, 10k tempo, 1k WD
16:58 easy with two stretch stops.
10k 43:12 @4:19 4:14/30/27/22/22/18/20/21/10/07
Planned to run 4:30 pace but felt fairly good so went a bit faster. Also planned to pick up the last 2k, which I did.
Running well, with proper midfoot striking, which I always mean to do, but often get away from.
Weather: 20C/68F, 60%, cloudy.
Weight: 61.5kg - gaining instead of losing!
160g AdiZero Pro (Half race shoes)
Took 2 ibuprofen 4 hrs before the run to reduce inflammation, which it did, I think. hardly any soreness during or after the run.

Sunday
3:00 - 25k in 2:10:52 @5:14
28:28/27:08/25:56/25:05/24:12 @ 5:42/26/09/01/4:50
Planned to run easy 5:30 pace but got faster without trying to. Just cruising the whole way. Again took 2 ibuprofen 4 hrs before and had no soreness, except a bit near the end.
Best two days in quite a while.
Weather: 18C/64F, 70% (right after rain)
Weight: 61.8kg - ok, really have to lose weight.

5,000m in 18:13 — I'll Take It

2011-10-31T20:08:00.003+09:00

Week of Oct. 24 ~ 30

Ran: 6/3/8/0/0/10/21 - 48km / 30 mi. 4:34

Monday
2:30 - 6k easy as the right buttock/upper hamstring is still sore.
Went to the local physical therapy place for some electrical (mild current) and ultrasound treatment, which may or may not help, but is very cheap with national health insurance. Also the sensei is a fun guy to talk to.

Tuesday
11:30 - Machines and core at the gym.
3:30 - American School 3k fun run. Easy jog as the time trial is tomorrow.
More physical therapy.

Wednesday
3:00 - Visited the good acupuncturist (Yamate Street Clinic), and that made a difference! No pain during the run.
7:30pm - 5,000m. Goal was 18:00, time was 18:13. Splits were 3:40/37/37/43/36. Started a bit too slow, then my pacer Paddy picked it up and hit the right pace - unfortunately I slowed the 4th k. He actually finished in exactly 18:00.
It was a nice night for running and we had a big group (total of 50), so there were lots of people around. Saara, the Finnish woman in my new profile photo (and below) went smoothly by me with 800m to go and also ran about 18:00. Four of the ASIJ varsity team boys also showed up and I beat one of them, so felt good about that. It was a good run and I still think I can get under 18:00!
Weather: 17C/63F, slightly windy.
Weight: 60.3kg
Shoes: 145g light racers

Following Paddy (in black)

Thursday
Rest
Buttock a bit sore.

Friday
Rest

Saturday
10k in 53:12 @5:19/k 27:07/26:05
Just running very easily - still a bit sore.

Sunday
Namban Rengo did our annual run all the way around the Yamanote train loop that circles central Tokyo. It's 39k (29 stations), however, people can opt out at any station, so I went about halfway - 21k in 2:07, a 6:00/k pace because there are a number of not-fast runners. Also lots of stopping to wait for red lights, bathroom breaks, etc. But a lot of fun. We started with 29 people and I think about 15 ran the whole thing. I actually didn't plan on doing it, but one of the original Namban members from 23 years ago, Andy Robinson, was visiting Tokyo from London and it was our only chance to meet, so we ran together.

Next race will be the Toda Half on Nov. 20th. I've run it twice before and it's a good race, so I hope to run a good time.
Looking further ahead, I got into the Tokyo Marathon (300,000 in the lottery for 32,000 spots), so decided to apply and run it (Feb. 26). I'm also in the Kyoto lottery, but the race is only two weeks later, so I think I'll skip it. Just have to hope for good weather at Tokyo. I also applied for the Ome 10k, which is the previous week. I ran very well there this year (38:10), so I'd like to run it again - will have to think about that.

A Slightly Strange Week

2011-10-23T23:20:00.002+09:00

Week of Oct. 17 ~ 23

Ran: 13/7/8.8/0/0/12/7 - 47.8km / 30 mi. 3:58

Took last Friday, Saturday and Sunday off to see if the soreness in my buttock would go away. It didn't. In fact, it seemed to feel worse on Monday than it did last Thursday. So my new strategy is: ignore it and it will go away. It hasn't but it's not getting worse and in fact seems to be not as bad.
Not a long, hard week as I am looking ahead to a 5,000m race (club time trial) next Wednesday night.

Monday
3:00 - 13k river run with varsity boys in 1:01:10
Out: 32:57 @5:00 In: 28:13 @4:20
First 5k: 25:50. Last 5k: 21:30
As above, some soreness, but no problem running, and it loosened up the 2nd half.
Weather: 24C/75F, 40%, sunny

Tuesday
11:30 - Machines and core at the gym.
3:00 - 7k inc. 3 mile tempo run with varsity girls.
6:24/6:57/6:35 - 19:58 @6:39/mi. 20:48 5k pace
Good run. We were aiming for 6:50 but started too fast (it didn't feel fast). Top five girls finished well - they are in good shape.
Weather: 22C/72F - great weather.

Wednesday
7:30 Club track workout.
1200/1200/1000/1000/800/800
4:24/4:21/3:31/3;33/3:01/3:08 (200 jog 3:00-3:20)
Pushed a bit on the 1200s and a lot on the 1000s. Ran the 800s very easy.
Felt pretty good. Butt only slightly sore, but more sore on the 800s.
Weather: 19C/66F
Weight: 61kg

Thursday
Rest. After 3 kind of hard days.

Friday
11:30 - machines and core at the gym.
Rested another day.

Saturday
2:00 - 12k in 1:04/05 @5:20
Out: 34:18 @5:43 In: 3k in 15:15 @5:05, 3k in 14:31 @4:50
Felt fairly good after 3k. Slight soreness, but it didn't get worse. Feel a bit heavy - have to lose weight by next Wednesday.
Weather: 19C/66F, 70%, cloudy.
Weight: 61.2kg

Sunday
4:00 - 7k in 40:36 with 3 500m pickups in 1:58/1:49/1:48 - close to 18:00 5k race pace.
Felt ok, but not "fast". That is, I was running smoothly, but had to work a bit. Does not bode well for an 18:00 5,000m on Wednesday night. But we shall see!

Not Much of a Week

2011-10-15T20:33:00.002+09:00

Week of Oct. 10 ~ 16

I've had this annoying niggle in my right hip/buttock area for a week, so decided to rest to get rid of it. I can run ok, but I would rather it not be there, especially as it could get worse....

So I took off Monday and Tuesday, then ran 4 800s at the "decent" pace of 3:05-3:10 on Wednesday afternoon with the varsity girls. I could still feel it. Went home, then went to the track workout, where I ran 1000/1200/1200/1000/800/400 with the 1200s at a decent pace, the second 1000 fairly fast at 3:32 (but comfortable), and the others very easy. It felt the same, neither better nor worse, as I expected.

Thursday I just jogged with the kids for 3.5km, and it felt the same, i.e, still an annoyance. So wanting to get rid of it, I decided to take three days off, yesterday, today and tomorrow. We'll see Monday if that did the trick.
It's not that it would slow me down for the 5,000 on the 26th, but I am looking ahead to the Half on Nov. 20th, so don't want any distractions in the month before that.
(Ewen: aiming for 18:00 in the 5,000. Or rather, I want to see if I can run 18:00 if I "race" 5,000.)

The American School cross-country team had their league finals today. The boys crushed everyone and the girls lost by one point to a school called Seisen. But they ran well and it was a good result, since Seisen had beaten them badly two weeks ago. It was rainy and muddy, a real cross country kind of day.
Actually, they have one more race - they go to Guam next week for the Far East International Schools championship.

"Kind of Hard" Week

2011-10-10T21:59:00.002+09:00

Week of Oct. 3 ~ 9

Ran: 15.5/10.8/7.4/8.5/9.8/0/20 - 72km / 44.7 mi. 6:11

A bit difficult to assess this week. Some fairly hard runs, but not much distance, both because I'm still recovering from the half on 9/25 and because I'm focusing on shorter runs to get ready for a 5,000m time trial that I'll run as a race on the 26th.

Monday
3:30 - River Run with varsity boys. 13k in 1:02:45.
Out 34:12 (5:15/k), In 28:33 (4:24/k) with 5 500m pickups, progressively faster.
5 x 100m barefoot strides.
Weather: 21C/70F, 20%

Tuesday
11:30 - machines and core at the gym.
3:00 - Hills with varsity boys (behind them). 300m x 7 (20 mins.), 50m x 6, 400m x 2
All in all, a pretty hard workout.
5 x 100m barefoot strides.
Weather: 21C/70F

Wednesday
7:30 - club track workout. 6 x 800m, very easy as right buttock sore (3 pretty hard days in a row).
3:35/39/26/22/33/28 (200m jog 2:30-3:00)
Weather: Rain, 16C/61F, but felt much colder.

Thursday
3:30 - After warmup, 35 min run with Nos. 4,5,6,7 varsity boys. 5 x 4 mins hard, 3 mins. easy.
First four hard ones were at a good pace, the fifth was a very good pace. This is a good workout.
Weather: 22C/72F, 50%, sunny
Weight: 60.1kg

Friday
11:30 - machines and core at the gym.
3:00 - 2k + 1k warmup, then 3 mile tempo run with 5 varsity girls. Target was 7:00 per mile, we ran 6:53, 6:59, 6:44 (top girl picked up the last one, not me). So 4:18/km - good run for them.
Weather: 24C/75F, 20%, sunny

Saturday
Rest. I realized I ran 11 days in a row! Although thurs/fri/sat last week were quite easy.
But I worked outside cutting trees and bushes, then picking up branches and leaves, which required about 300 bends/squats, so didn't really rest my buttock much.

Sunday
1:30 - At Tsudanuma (father-in-law's). Nice 20k run in 1:45:11 (57:00/48:11 @5:42/4:48).
Coming back I picked up the pace for 3 2ks (1/2, 5/6, 9/10), which wer at about 4:20 pace.
Right butt is still a bit sore, but I felt ok. Will take two days off (school is on vacation).
Weather: 23C/73F.

Easy Recovery Week

2011-10-03T20:40:00.002+09:00

Week of Sept. 26 ~ Oct. 2

Ran: 0/6.6/10.2/5/3/10/15.6 - 50.4k / 31 mi. 4:57

Recovery week after the half marathon last Sunday.
Last year, my faithful readers may remember, I trained pretty hard the two weeks after the Half, then ran (tried to run) a 10k race and tore my calf muscle. No repeat of that this year.

Monday
Rest

Tuesday

11:30 - machine and core at the gym.
3:30 - 4.8km (3 mi.) tempo run with varsity girls on our new course in the park next to the school.
Fairly easy in 20:27.

Wednesday
7:30 - 5,000m time trial at the track, which I ran easily, pacing other people. 22:20.

Thursday
3:30 - 5k easy with the team. Legs tired.

Friday
Cross-country meet on the ASIJ course. Jogged 3k showing the course to another team, then rode my bike, leading the girls. I.e, showing the course, as the top girl was from another school. Boys finished 1-2-3-4-5. Top boy ran 17:10 for 5k, all 5 were under 18:00. The girls unfortunately got beat by another school.

Saturday
4:00 - Easy 10k in 55:20.
Weather: 23C/73F, 30%, sunny. Nice fall weather all this week.
Weight: 60.1kg

Sunday
10:00 - 15.6k up and down the hills of Ome. Lovely day for a run through the woods. 1:53:34
Out VERY easy in 1:02:18, In easy for 19' then moderately fast, total 51:15.
Have to run with varsity boys tomorrow, so took it easy.
Hot spring and beer afterwards.

Half in 1:26:02...Long?

2011-09-25T20:35:00.004+09:00

Week of Sept. 19 ~ 25

Ran: 15/8.2/18.6/0/0/8/21.1 - 70.9km / 44 mi.

Monday
3;30 - 15k including 13k River Run with varsity boys.
4k in 19:55 @4:59, 5k in 24:06 @4:48, 4k in 17:41 @4:26.
I paced the boys at exactly the pace we wanted to run, i.e. not speeding up too much the last 4k.
Abs work afterwards.
Weather: 29C/84F, 50%, sunny
Weight: 60.2kg

Tuesday
11;30 - machines and core at the gym.
3:30 - 8.2k with 600m hill x 5.
With the girls in 2:45/44/34/29/10 (3:30 jog down)
Nice workout, felt ok.
Weather: 20C/68F ! First cool day. Misty rain.

Wednesday
Typhoon hit Tokyo. It went through in the late afternoon/early evening, so track training was cancelled. Unfortunately, I was downtown and all the trains stopped. I managed to take the last subway to the station where "my train" leaves from, but it had stopped. So, as I had my running clothes with me, I changed in the station, put my bag in a locker, and ran home. It turned out to be 18.6km, which I did in 1:45:26, which works out to 5:40/km. I'm quite sure I was going faster than that (about 5:15/k), so maybe Map My Run is not so accurate. Fortunately the rain stopped just as I started, but the wind was strong (mostly at my back). Anyway, I was not planning a long run today, but I suppose with rest I will be ok for the race on Sunday.

Thursday
Rest. Some jogging with the kids, but not worth recording.

Friday
Rest

Saturday
10:00am - 8k very easy with the team (meet was cancelled due to typhoon debris on the regular course). We will have one meet in Nogawa Park, right next to the school, so we mapped out a 5k course and did a time trial today. I jogged easily with one of the Junior Varsity girls in 28:39. Fastest boy was 16:55, next two 17:14, 17:16. Not bad....

Sunday
Watarase Half in northerm Saitama (the boonies), 2 hours from home. This is a nice race, 3 times around a reservoir, surrounded by greenery. Probably about 2,000 people.
Time 1:26:02, 6th in the 50-and-over division (no 60s).
Splits were 20:07, 20:36, 20:05, 21:00, 4:12.
HOWEVER, the 4th 5k was way off. The first k was in 3:51 (garmins beeping around me), then I settled into a nice pace (although I planned on running about 19:45). 2nd 5k I guess I got lulled into an easier pace and it was too slow. Picked up the 3rd 5k a bit, and was feeling good. Planned to pick up the next 5k, and I did - considerably. I was really moving well and passing people who I had seen ahead of me the whole way. So that 5k was definitely long. Quite a bit long, in fact. I'm sure I ran 19:30 or faster. I also picked up the last 1.1 kilo, but not so much as to go from 4:12/k (21:00 5k) to 3:48/k (4:12 1.1k).
As to whether the entire course was long or not, I don't know. Two club members said their garmins showed it to be just about right. I think it was long, mainly because I think I ran faster than 1:26, but I can't say for sure.
Anyway, it was a nice race and I felt good and ran quite well. Feeling strong the last 6k of a half marathon is always nice.
Weather: 21C/70F, about half sunny, half cloudy. Felt hot when the sun was out, nice when it was not.
Weight: 60.1kg
Shoes: AdiZeroPro 160g (no insoles). Ball of right foot was a little sore at the end, but not bad.

Here's the "HiTeck Tumbler" (drink bottle) I got as 6th place prize.

No More Squats

2011-09-18T23:11:00.003+09:00

Week of Sept. 12 ~ 18

Ran: 15/9.5/10/7/10.8/7/0 - 59.3km / 37 mi.

Monday
3:30 - 15k. 1.6 WU, 13km River Run, 100m x 4 barefoot.
Ran with the varsity boys, 7.5k Out in 33:40 @5:11, In in 30:16 @4:39. We sped up the last 1.5k (last k in 3:50), actually more than we should have (not my doing). Next week we will keep the pace manageable, as the next 3 days will also be hard.
Weather: 31C/88F, 40%, sunny.

Tuesday
11:30 - machines and core at the gym.
3:30 - 9.5k with 600m hill x 4. Ran with the varsity girls in 2:34/38/29/35 with 3:45 rest back down.
(2:40 is a moderate pace, 2:35 is slightly hard, 2:30 is hard).
Various exercises afterwards, including 20 x 3 squats (hands behind head, lower butt until legs are at a 90° angle)
Weather: 32C/90F
Weight: 60.1kg

Wednesday
7:30pm - At the track 400/1000/1200/1200/1000/800/400
WU/4:05/5:01/5:05/4:15/3:14/1:42 (200m jog)
Took it easy as I had done two relatively hard days and also my inner thighs and butt is sore.

Thursday
3:30 - 7k easy with the team (they did 3-mile tempo run, which I timed).
Thighs and butt still quite sore - finally realized it was from the squats.
Weather: 32C/90F

Friday
11:30 - machines and core at the gym.
5:30 - 10.8k in 55:57 @5:11.
5ks in 27:55/24:05 @5:35/4:39.
Legs felt ok, but butt still sore.

Saturday
1:00 - 2k WU in 11:16, 5k in 21:59 @4:24.
No time to run more. Planned to go faster, but difficult due to heat, humidity, wind, a short rain squall and a sore butt. Never again will I do squats.
Weather: 29C/84F, 60%

Sunday
2:00 - machines and core at the gym.

Half marathon next Sunday. Hope it will be cooler. Forecast is for 26C/79F, which will at least feel cooler than 30.

The Heat Returns

2011-09-11T21:16:00.002+09:00

Back to summer with 30C/86F + days on Friday, Saturday and Sunday.

Week of Sept. 5 ~ 11

Ran: 19.2/8/8/11/6/10/25/0 - 80km / 50 mi. 6:58

Monday
3:30 - 4.6 easy warmup. River Run with the varsity boys. 4k @ 5:07, 1.5k @ 4:48, 2.5k @ 3:48, .9k @ 4:12, 2.1k @5:20.
That should have been the end of the run (11k) but I went back out 1.8k at a good pace (4:10) to find a lost kid, and then 1.8 easy in. So 19.2k - a pretty hard run.
Weather: 26C/81F
Weight: 60.2kg

Tuesday
11:30 - machines and core at the gym.
3:30 8.8k easy, with 4 easy .6k hills with the slowest girl.

Wednesday
7:30pm - track workout - 1000m x 6
3:44/34/34/36/36/29 (200m jog 2:45 - 3:00)
Felt pretty good. Weather a bit cooler and had people to run with, including a young Finnish woman studying at Tokyo U. for 2 months who is blond and beautiful and ran behind me at first, then progressively faster, doing the last 1000 in 3:20.
How can we convince her to stay in Tokyo?

Thursday
3:30 - With the team 6k before and after their 1-mile tempo runs (one mile all out, then 3 x 1 mile at one minute slower).
Legs tired and sore.
Lots of core exercises after the workout.

Friday
11:30 - Machines and core at the gym.
4:30 - Very easy 10k in 57:51 by myself. Legs still stiff and sore (right hip, left knee).
Weather: 30C/86F 50%, sunny

Saturday
1:30 - 25k in 2:10:31 @5:13
28:24/27:02/26:20/24:45/23:58 @5:41/28/16/4:57/4:48
Hot, but felt ok after 8-9k. Left knee sore at first, but then ok.
Weather: 32C/90F, 40%, sunny
Weight: 61.1kg
Team had its first x-country meet and everyone ran well. The school we were against has a small, weak team, so the kids just cruised. The girls ran as a pack, hitting the first mile exactly at the Thursday tempo pace. Then they picked up the second half of the race. High school cross country is fun to watch - go out and support your local team.

Sunday
Rest, as I now run with the team on Mondays.

Shorter and Faster

2011-09-04T21:35:00.002+09:00

Week of Aug 29 ~ Sep 4

Ran: 10.5/9.5/11.7/7/7/0/10 - 55.7km / 34.6 mi. 4:52

Monday
3:30 - 10k in 46:44
First run with the American School X-country team. Did our traditional River Run from school to the Tama River (4k), 1k along the river, then back. Ran with varsity boys (9) going out and with the top 3 coming back. Out was 26:35, in was 20:09. The first k in was about 4:00, the next two were real fast and the last two were just under 4:00. On a very hot day! So this was a good run - worked very hard - and stayed with them until the last 200m. A good run for them on their first day of practice. (They ran "some" over the summer.)
100m x 5 barefoot on the field.
Weather: 30C/86F, sunny
Weight: 60.2kg
Shoes: AdiZero 180g

Tuesday
11:30 - Machines and core at the gym.
3:30 - Hills with the team. .6k hill x 3, .5k hill x 1. Moderate pace.
Weather: 30C/86F

Wednesday
12:00 - 2.5k to train station to pick up my bike. Yes, I count this as a run.
7:30 - 5,000m time trial on the track.
18:57 3:44/46/48/50/48
Felt good. Time was ok, considering it was hot and humid, and I was running by myself from 2,000m.
Weather: 28C/82F
Weight: 59.6kg
Shoes: AdiZero Pro 160g

Thursday
3:30 - 7k easy/moderate run with the team. Hard abs workout afterwards.

Friday
11:30 - Machines and core (light) at the gym.
3:30 - Speed work with varsity girls. 800m x 3, 400m x 2.
3:08/09/2:57/83/80 (3 mins. in between)
100m x 4 barefoot
A good workout for the girls, and not bad for me.

Saturday - A rare hangover. Drank too much at the annual Copywriters Drinking Party that I host (40 copywriters, designers and other ad types).
Also hard rain off and on from the edge of a typhoon.

Sunday
3:30 - Easy 10k in 55:41 just to loosen the legs a bit for the hard River Run tomorrow. Although I plan to run with the 4th and 5th boys, not the top 3.

Short Week & Awa Odori Videos

2011-08-28T22:59:00.003+09:00

Week of Aug. 22 ~ 28

Plan: 0/20/10/15/20/20/0 - 85km
Ran : 0/20/10/15/16/16/0 - 77km / 48 mi. 7:28

And went to watch the great Awa Odori Festival (videos at the end).

Planned a slightly easy week, with Sunday off as I will start running with the American School X-country team from Monday. Also had a very hilly trail run on Saturday.

Monday
Rest

Tuesday
11:30 - machines and core at the gym.
3:30 - 20k in 1:48:57 @5:27
29:20/28:26/25:50/25:18 @5:51/40/10/03
Wanted to run last 10k at about 5:10 pace.
Weather: 28C/82F, 65%
Weight: 59.9kg

Wednesday
7:30pm - Club track workout: 1200/1200/1000/1000/800/800
4:34/4:24/3:34/3:34/2:51/2:52 (3:00-3:30 jog)
Felt pretty good.
Weather: 27C/81F
Weight: 59.9kg

Thursday
3:30 - 15k easy in 1:21:10 @5:25
28:34/26:37/25:58

Friday
11:30 - machines and core at the gym.
2:00 - 16k in 1:26:03 @5:22
28:39/27:45/25:13/4:25 @5:44/33/02
It started raining at 8k, so turned around. Very strong wind, but rain didn't get hard (it did in downtown Tokyo, where several areas were flooded).
Felt ok but not great. Ran a good last k.
Weather: 31C/88F > 24C/75F
Weight: 59>6kg

Saturday
1:30 - 16k trail run - lots of very steep up/downs over rocks and roots in the hills above Kamakura (seasind town south of Tokyo). Easy pace, but not an easy run. Ran the last 600m back to the beach very fast.
22 people came out, about 10 of us did the entire trail run. Lots of beer and food on the beach afterwards.

Sunday
Went to see the Awa Odori in Koenji, a Tokyo neighborhood 20 minutes away by train. This is a famous Japanese dance festival, the main one being on Shikoku, the smaller island south of Japan's main island. The one in Koenji is the second largest in Japan, with about 200 dance groups and thousands of dancers. It's on Saturday and Sunday afternoon, and tens of thousands of people go to watch, the streets are packed for a few kilometers. Awa Odori is colorful, musical and a ton of fun to watch. It's very simple, and the object is just to have fun. The song goes: Odoru aho ni, miru aho. Onaji aho nara, odorana son son.
The dancers are fools, the watchers are fools. If we're both fools, why don't you dance?
Here are three videos:

An Average 100K Week

2011-08-22T19:51:00.002+09:00

Week of Aug. 15 ~ 21

Plan: 0/15/10/15/24/10/30 - 104km
Ran: 0/15/11/15/20/25/15 - 101km / 63 mi. 9:15

Monday
Rest

Tuesday
11:30 - Machines and core at the gym.
4:30 - 15 easy in 1:22:18 @5:29
Quads a bit tight, hot day.
Weather: 33C/91F, 50%, sunny
Weight: 60kg

Wednesday
7:30pm - track workout.
400/800/1000/1200/1000/800/400
Warmup/2:54/3:34/4:25/3:39/2:54/82
Plus a slower 400 barefoot.
Hot but felt ok and worked pretty hard. 2-4 people running the same pace made it easier.
Temp: 30C/86F on the track.

Thursday
4:00 - 15k easy in 1:25:37 @5:42
Legs stiff and it was hot!
Weather: 35C/95F, 40%
Weight: 59.5kg

Friday
Have to adjust 3-day schedule due to various commitments.
AM - hard rain
3:30 - 20k in 1:49:22 @ 5:28
29:16/28:18/25:59/25:50 @5:51/39/12/10
Planned to go faster last 5k, but quads sore. Anyway, a hard run tomorrow.
Weather: 23C/73F, 70%, some rain

Saturday
2:00 - 25k in 2:08:30 @5:08
29:02/27:25/27:31/22:22/22:09 @5:48/29/30/4:28/4:25 Last 2K 4:22/4:10
Legs stiff at first, but stretched 3 times and worked hard last 10k. A good effort.
Weather: 25C/77F, 50%

Sunday
4:30 - 15k in 1:21:06 @5:24
Out: 42:43, In: 39:23
Legs felt tired, but not sore.
Weather: 20C/68F, misty

Slogging on in the Heat

2011-08-14T22:12:00.002+09:00

Week of Aug. 8 ~ 14

Plan: 0/20/11/15/24/15/30 - 115km
Ran: 0/15/10/15/24/15/30 - 109km / 68mi. 9:46

Monday
Rest

Tuesday
11:30 - machines and core at the gym.
4:45 - 15k in 1:25:34 @5:42/k
29:58/28:58/26:37
Very hot and I knew my quads would be stiff and heavy from Sunday night, so did an easy 15k. Stretched after 10k and picked up last 5 with difficulty.
Weather: 32C/90F
Weight: 59.8kg

Wednesday
7:30pm - Namban club workout on the track.
400/1000/1200/1200/1000/800/400
WU/3:41/4:32/4:32/3:36/2:51/83. Plus extra 400 with slower people in 91.
200 jog +1min rest after 1000s, 400 after 1200s (water after 2nd 1200).
30C/86F on the track! But felt pretty good and ran fairly well.

Thursday
8:30pm - 15k in 1:23:50 @5:36
Ate dinner at 5:00. Quads a bit sore.

Friday
10:30 - machines and core at the gym.
5:00 - 24 in 2:03:48 @5:10
26:50/26:33/25:14/24:37/20:30 @5:22/17/02/4:55/4:53
Wanted to run 5:00~5:15, so perfect. Felt ok.
Weather: 32C/90F, 50%
Weight: 59.7kg

Saturday
4:00 - 15k in 1:27:00 @5:48
Different (shady) course. Might be a bit long. Legs tired and heavy.
Actually 12k is enough for a hot Saturday recovery run.
Weather: 32C/90F, 50%
Weight: 59.5kg

Sunday
4:15 - 30k in 2:39:38 @5:19
30:00/29:13/28:04/26:12/22:22/23:45
@6;00/5:51/36/14/4:28/4:45
Heat and heavy legs made first 10k slow. Felt better next 10k. Last 10k, program called for MP (4:20), but planned to be happy with 4:40. Surprisingly, the first 3k was at 4:20, but then slowed to 4:40. *Totally* exhausted at the end.
Stopped at water fountains at 7k, 13.7k, 17.9k, 27.2k (didn't plan to stop at 27, but dying of thirst). Also took energy gel cubes 3 times and stopped to stretch after10k and 20k.
Weather: Guess what? 32C/90F, 50%. 30 at finish.
Weight: 59.9kg

I think I will cut down the Tuesday and Saturday distances a bit so I can run hard on Wed., Fri. and Sun.

Pretty Good Week

2011-08-08T20:31:00.002+09:00

Week of August 1 ~ 7

Plan: 0/20/10/15/20/15/25 - 105km
Ran: 0/20/11/15/20/15/22 - 103km / 64 mi. 9:15

Monday
Rest

Tuesday
4:45 - 20k in 1:43:55 @ 5:12
28:50/26:30/25:18/23:16 @5:46/18/03/4:39
The plan was to run the 2nd 5k at 5:15, 3rd at 5:00 and 4th at 4:40 and basically accomplished that. I felt ok after 5k and good the last 5k (rain second 10k made it a bit cooler).
Weather: 26C/79F, cloudy then rain
Weight: 59.8kg

Wednesday
7:30pm at the track. 1000m x 6
3:51/37/40/41/43/29 (200m jog, total time 6:30; 8:00 and water after 3rd)
Felt good from the 2nd, pushed the last one, feeling good.
Weather: 27C/81F at the track

Thursday
5:00 - 15k in 1:25:03 @5:40
Legs tired.
Weather: 28C/82F
Weight: 59.4kg

Friday
11:30 - machines and core at the gym.
1:30 - 20k in 1:45:46 @5:18
28:48/27:19/25:57/23:40
Hot. Hard to run fast on the last 5k.
Weather: 31C/88F, 50%
Weight: 59.8kg

Saturday
1:30 - 15k in 1:25:02 @5:40
Very easy - hot....
Weather: 32C/90F, 70%

Sunday
9:45pm 22k in 1:57:35
5k - 12k with 1.5k hard, .5k easy x 6 - 5k
5k: 30:19, then:
7:10/3:23/6:44/3:38/6:53/3:23/6:07/3:29/6:20/3:34/6:17/3:16
5k: 26:54
Heavy rain in afternoon, so had dinner at 5:30 and ran at 9:45. It was cooler and pleasant to run. The bicycle path is pretty well lit, so no problems. Felt stiff at first and still heavy from dinner. The original program called for the 1.5ks in 4:00, but that is obviously too fast, at least in the summer. First 1.5k was at 4:45 pace, then felt better. 3rd one was mostly uphill, 4th was mostly downhill, but even so, 6:07 (4:03/k) was surprising. 5th and 6th were pretty good, too.
22k is long enough for this workout (original plan was 25). Even so, the last 5k feels very long. On a hot day, you could reduce the intervals by one. It's a very hard workout.
Weather: 25C/77F, 70%

115K Week with "Not Bad" Time Trial

2011-08-01T12:21:00.002+09:00

Week of July 25 ~ 31

Plan: 0/20/10/15/24/15/35 - 119km
Ran: 0/20/10/15/15/20/35 - 115km / 71.5 mi. 10:26

Monday
Rest

Tuesday
11:30 - Machines and core at the gym.
3:30 - 20k in 1:49:22 @5:28
29:11/27:29/26:03/26:37
Knees and quads stiff and a bit sore. Took it easy so maybe I can run a decent time trial tomorrow night.
Weather: 29C/84F, 50%, cloudy
Weight: 60.7kg

Wednesday
7:30pm - 10k with 5,000m time trial at the track.
19:05 3:46/46/51/55/47 last 400 in 85
Felt pretty good, but it was hot and I was running alone (well, there were 100+ people on the track, 50 in our club, but no one running with me). Not bad for a warm, humid night.
Temp: 28C/82F
Weight: 60.1kg

Thursday
4:00 - 15k in 1:23:12 @5:33
Legs a bit heavy.

Friday
3:00 - 15k in 1:18:37 @5:14
27:56/27:24/23:14 Last 2k 4:26/4:14
Felt "weak" going out. Drank a bunch of water and felt ok after the turn, then felt good the last 5k (rain made it a bit cooler).
This was supposed to be a 24km day, but I didn't have enough time to run that far.
Weather: 29C/84F, 60%, light rain last 5k
Weight: 59.6kg

Saturday
3:00 - 20k in 1:57
59:00/58:00. On a course near my father-in-law's place, so distance approx, but very close.
Just an easy run, legs tired. Rained 3 times, once very hard.

Sunday
2:00 - 35k in 3:06:28 @5:20
29:37/28:07/27:52/27:15/25:38/24:16/23:09
@ 5:54/36/33/27/07/4:57/38
Good progressive run. Felt ok after 10k. Knees (quads? - I can't really tell) a bit sore the last 5k, but not too bad. Light rain (heavy mist) most of the middle 20k, but it didn't bother me. Stopped for water twice.
Weather: 24C/75F, 70%, some rain
Weight: 60.1kg

A Nice Run at the Beach

2011-07-25T10:26:00.002+09:00

Week of July 18 ~ 24

Plan: 0/20/10/15/20/20/20 - 105km
Ran: 0/20/10/0/20/20/20 - 90km / 56 mi.

Monday
Rest

Tuesday
12:00 - Machines and core at the gym.
3:00 - 20k in 1:47:43 @5:23
29:30/27:20/25:58/24:54
Could do no better than 5:00 pace last 5k. Legs felt heavy and it was very humid, with rain the second half - edge of typhoon.
Weather: 26C/79F, 80%, rain
Weight: 60.7kg

Wednesday 7:30pm - club workout on the track
6 x 1000 4:00/3:45/45/45/39/38 (200m jog, total time 6:30)
Very humid from typhoon. Felt ok the last two.
Weather: 24C/75F, light rain

Thursday
Rest. All-day business trip and did not feel like running in the rain early in the morning.

Friday
11:30 Machines and core at the gym.
3:30 - 20k in 1:46:21 @5:18
27:40/27:05/25:29/26:06
Felt ok after 3k. Took it easy last 5k - saving myself for tomorrow.
Weather: 25C/77F, 40%, sunny
Weight: 60.1kg

Saturday
3:00 - in Kamakura (beach town 1hr south of Tokyo). Run with 26 club members.
From beach - 7k loop. About half up into a very hilly community, very easy pace.
Back to beach, then 13k on a sidewalk along the waterfront with Paddy O'Connor. Out at about 4:50/k, back at under 4:30/k but into a strong wind. Hot, but not brutally hot. Total time 1:50:15
Then beers and Thai food and bikini watching on the beach!

Sunday
4:00 - 20k in 1:43:30 @5:10
27:51/26:21/25:00/24:18 @5:33/16/00/4:52
Felt ok after 5k and fairly good coming back. Last k in 4:25. Nice to feel that good after yesterday's hills and good pace. My legs must be pretty strong!
Weather: 29C/84F, 50%, sunny
Weight: 60.2kg

Hot, Hot, Hot

2011-07-18T09:06:00.002+09:00

Week of July 11 ~ 17

Plan: 0/20/10/15/20/15/25 - 105km
Ran: 0/20/10/15/24/10/25 - 104km / 64.6mi. 8:56

Carefully worked out a schedule and then didn't look at it! Thought I was running 24k on Thursday, but it was supposed to be 20k. So ran less on Friday. It was *extremely* hot every day.
Came up with the "perfect' interval workout (Wed.)

Monday
Rest

Tuesday
11:30 - machines and core at the gym.
4:15 - 20k in 1:42:50
28:41/27:17/24:56 @5:44/27/4:59
5:01/4:09/16/22/05 4k average: 4:13
Legs very stiff first 5k. Program called for starting at 5:15-30, but can't do that - especially in the heat, when it is harder to get going. Felt pretty good the last 4k. Original program was for marathon pace (4:20) on Tues and sub-MP on Fri, but decided to reverse that (or slower - see Friday).
Weather: 31C/88F, 40%, sunny
Weight: 60.3kg

Wednesday
7:30pm - At the track - 400/1000/1200/1200/1000/800/400
I have decided that this is the perfect interval workout. The first 400 is not run all out, but as a warmup. Then you get up to speed on the 1000, then work hard on the 1200s. (I know some people like 1600s, but I think they are just a bit too long, especially for the slower runners, many of whom are women, in our club.) Then you get progressively faster with 1000, 800, 400. Total distance 6,000m, which is also "perfect."
95/3:37/4:30/4:32/3:41/2:59/79
90 sec. after the 400, then 200 jog/walk in about 3:45 after the others.
Legs felt a bit tired. The 20k tuesday is harder on the legs than I thought. Worked hard.
Weather; 27C/81F on the track

Thursday
4:30 - 15k in 1:22:30 28:31/27:07/26:50
Weather: 32C/90F, 40%, sunny
Weight: 60.2kg

Friday
10:30am - 24k in 2:06:50
28:28/27:40/26:05/25:16 4:50/47/51/45
WAY too hot to run marathon pace for the last 4k. Happy at 4:50. But for a hot morning run, I felt pretty good.
Weather: 30C/86F —> 34C/93F, 40%, sunny
Weight: 60.4kg

Saturday
5:00pm - 10k in 58:08. Legs felt very heavy.
Weather: 30C/86F, 40%, sunny
Weight: 59.9kg

Sunday
4:30 - 25k in 2:12:05
This workout is supposed to be: 6.5k easy, 6 x [1k@3:50/k, 1k@5:30/k], 6.5k@whatever
"whatever" meaning faster if I feel good, slower if I feel bad.
However, it's way too hot to run 3:50 pace. So the times were:
28:50/8:32 then 1Ks in 4:10/5:30/4:41 (uphill)/5:50/4:22/5:44/4:22/5:30/4:01 (rolling hills, felt great)/5:25/4:20/5:40
Last 6.5k in 8:18/26:56.
Felt ok once I started going fast and was surprised by the first 4:10. Stopped for water at 5.4k and before the 10th 1k. Legs VERY tired last 6.5k.
It's too hot for a workout this hard (actually, this is an extremely tough workout - not recommended unless you are in really good shape). Have to run the fast Ks slower, or less distance, or both. I'll probably slow the Ks down to 4:40s.
Weather: 32C/90F, 50%, sunny
Weight: 60.3kg
Shoes: 185g Asics SkySensorNeo

New Program Starts

2011-07-10T23:07:00.003+09:00

Week of July 4 ~ 10

So here is my training program for the next approx 11 weeks. It's a 21-day cycle.

Mon 0
Tue 20 5k@5:15~5:30, 10k@5:00, 5k@4:20 (marathon pace)
Wed 11 w/ 6k of fast intervals
Thu 15 Easy
Fri 24 w/ last 4k @ 4:00 ~ 4:10
Sat 15 Easy
Sun 35 Starting easy, getting faster, average about 5:00
Total 120
Mon 0
Tue 20 5k@5:15~5:30, 10k@5:00, 5k@4:20
Wed 10 w/ 6k of fast intervals
Thu 15 Easy
Fri 20 w/ last 4k @ 3:50 ~ 4:00
Sat 15 Easy
Sun 25 1st cycle: 6.5k easy, 6 x [1k@3:50/k, 1k@5:30/k], 6.5k@whatever
2nd cycle: 6.5k easy, 6 x [1.5k@4:00/k, .5k@6:00/k], 6.5k@whatever
3rd cycle: 5k easy, 5 x [2k@4:10/k, 1k@5:00/k], 5k@whatever
Total 105
Mon 0
Tue 20 5k@5:15~5:30, 10k@5:00, 5k@4:20
Wed 11 w/ 6k of fast intervals
Thu 15 Easy
Fri 24 24@ 5:00 ~ 5:15
Sat 15 Easy
Sun 32 w/ last 16k @ 4:20
Total 117
Do once: 35k. 10k easy, 10k mod, 10k MP, 2k v easy, 3k all out
(Actually this is for 3-4 wks before a marathon, but since I won't do a fall marathon-did not get into Tsukuba so will do a Half in Sept and another in Nov.- this is not really necessary)

Accordingly, the past week looked like:

Plan: 0/20/11/15/24/15/35 - 120km
Ran: 0/20/11/0 /24/15/30 - 100 km / 62 mi.

Monday
Rest

Tuesday
11:30 - machines and core at gym
4:00 - 20k in 1:44:44
29:04/27:28/25:19 @5:49/30/04
Last 5K - 5:19/4:24/27/26/14 aver of 4k: 4:23 (MP is 4:21)
Hot, so would've been happy with 4:30. Legs felt tired first 10k, but finally "warmed up."
Weather: 30C/86F, 50%, cloudy
Weight: 60.2kg
Shoes: 180g AdiZero Japan

Wednesday
7:30pm - 6 x 1000m at the track
3:53/42/43/49/45/41 (200m jog, total time 6:30-7:00)
Felt tired. A bit better after the first, but legs not fresh at all. A bit of a struggle.
Weather: 27C/81F at the track
Weight: 60.3kg
Shoes: 160g

Thursday
Rest. Am: work, PM: out. Could have run 6k, but felt tired so decided a rest would be more beneficial. Be flexible!

Friday
11:30 - machines and core
1:00 - 24k in 2:05:57
27:44/26:54/25:59/26:22
last 4k: 4:42/50/47/40 aver: 4:44
Very hot and humid. Legs tired after 18k. No way I could run 4:00~4:10 pace, or even 4:20~4:30. Happy to run 4:44. Also had a side stitch last 8k due I think to drinking too much water 1km previously.
Weather: 32C/90F, 50%, cloudy
Weight: 60.4kg
Shoes: 185g

Saturday
1:00 - 15k in 1:24:39 @5:39
Hot. Ran along Tamagawa Josui (water course), which is shady.
Legs felt tired.
Weather: 34C/93F, 40%, sunny
Weight: 59.7kg

Sunday
3:15 - 30k in 2:38:15 @5:16
28:37/27:32/27:21/26:02/24:56/23:47
@5:43/30/28/12/4:59/4:45
Very hot, so decided on 30k instead of 35, which was a good call.
Felt ok after 5k. Achieved the progressive run (each 5k faster), which was good. Picked up last 2k in 4:43,4:34 and felt ok, although pretty hot and tired. Stopped for water five times and ate some carbo jelly cube things also.
Weather: 34C/93F —> 30C/86F, 40%, sunny (course is probably 2/3 in the shade.)
Weight: 60.2kg
Shoes: 180g

Obviously, it's hard to run when it's over 30C, which it will be most days in July and August, so the times and maybe even distances in the program may have to be scaled back a bit, which is ok. It's the effort that counts!

Finished with Hills!

2011-07-03T23:20:00.002+09:00

Week of June 27 ~ July 3

Plan: 0/20/10/15/20/15/20 - 100km
Ran 0/20/10/15/20/15/20 - 100km / 62 mi. 8:39

This week was the last of my hill workouts - 5 weeks of them. I have to confess, I'm got quite tired of them, and the heat makes them very difficult. Next week starts a new program...which I'll tell you about next week.

Monday
Rest

Tuesday
11:30 - Machines and core at the gym.
4:00 - 20k with 10k hills.
27:02 4:30/59/27/59/34/5:12/4:40/24/5:47/4:34
24:58 - happy to stay under 5:00/k on the last 5k, had to kick last 100!
Hot! Legs stiff, stomach heavy. Stopped for water (rest!) at top of 5th.
Weather: 31C/88F, 40%, sunny
Weight: 61.2kg
Shoes: 185g

Wednesday
7:30 - 5,000m time trial at the track.
19:12 3:46/48/53/56/48
Felt fairly good, time good for the heat. Led a group most of the way. Felt like it was a nice pace - not killing myself, but didn't especially want to go faster.
Weather: 29C/84F at the track
Weight: 60.5kg
Shoes: 145g racing

Thursday
3:30 - 15k in 1:21;26
28:37/26:37/26:12
Easy run, felt ok.
Weather: 26C/79F, rain then sun

Friday
11:30 - Machines and core at the gym.
2:30 - 20k with 10k hills.
27:35 4:41/5:09/4:41/5:07/4:40/5:03/4:38/16/5:38/4:18
23:21 @4:40
Hot and legs felt tired on the hills - because it was hot?
Surprised that I was able to run 4:40 pace coming back, but it was not easy.
Weather: 30C/86F, 50%, cloudy, some rain
Weight: 60.5kg
Shoes: 180g new AdiZero Japan - felt good.

Saturday
3:30 - 15k very easy

Sunday
2:30 - 20k with 10k hills. (Had to run at 2:30 as I had to go out at 5:30.)
29:09 4:36/56/38/46/36/58/39/32/5:37/4:35
24:24 @4:53
Hot! Felt exhausted last 4k of hills and 5k back.
In cooler weather I was running the uphills under 4:20 and today the downhills were 4:32 and 4:35!
Managed to stay under 5:00 pace for the last 5k. Then staggered to the drinking fountain.
The last hill workout and I did work hard at it.
Weather: 32C/90F, sunny
Weight: 60.9kg
Shoes: 160 AdiZeroPro

Slightly Easier Week

2011-06-26T23:25:00.002+09:00

Week of June 20 ~ 26

Plan: 0/18/10/10/16/10/20 = 84km
Ran: 0/18/11/0/16/8/20 = 73km / 45 mi. 6:38

After three hard weeks of hills, I decided I should take an easier week (but with a hard workout on Sunday).

Monday
Rest

Tuesday
11:00 - machines and core at the gym.
4:30 - 18k in 1:31:14. 8k of hills rather than 10k. 3 up hard, 2 down hard.
5k in 27:43. 1 k hills: 4:45/5:09/4:33/5:15/4:37/4:23/5:33/4:21
5k in 24:50 @4:58.
Legs tired, hot weather, and slight cold? (cough)
Weather: 28C/82F, 45%, sunny
Weight: 60.6kg
Shoes: 185g Asics SkySensor Neo

Wednesday
7:30pm - Track workout - 11km
2000/1600/1200/800/400 +400, 2x100 barefoot
7:39/6:03/4:37/3:00/82 (400 jog after first two, 200 jog after next two).
Felt only so-so, but worked hard.
Weather: 27C/81F (on the track)
Weight: 59.8kg (finally under 60! - the leaner you are, the faster you are))
Shoes: 160 AdiZeroPro

Thursday
Rest - felt very tired, also it was very hot (32C/90F), and cough is worse.

Friday
11:30 - machines and core at the gym.
4:30 - 16k in 1:20:18. 6k of hills. 2 up hard, 2 down hard.
5k in 27:24. ik hills: 4:35/5:10/4:34/4:10/5:31/4:12
5k in 24:39 @ 4:56
Legs tired, esp. last 5k...and hot!
Weather: 30C/86F, 50%, sunny
Weight: 59.8kg
Shoes: 185 SkySensors

Saturday
8k easy in 56:05.
Cut it short from 10 to 8 to try to beat the rain, but was 1.4k too long - cloudburst!
Cut the distance yesterday and today to have a good workout tomorrow.

Sunday
9:30am - Paddy and Don from Namban came out to run the hills with me. They are both stronger runners than I am.
20k in 1:35:49 w/ 10k hills
4.6k in 25:41. 4:13/5:00/4:04/51/09/5:08/4:16/3:47/7:37(1.4k)/3:57
5k in 20:46 @4:09 (as usual, no rest between last hill and 5k)
Fast on the hills following those two. Tired last 2 and 5k back, but worked hard. They came back in 19:40/50.
Good workout, nice to run it with others. Actually, I am not 100%, as I still(!) have a slight cough.
Weather: 22C/72F, 60%, very humid
Shoes: 160kg AdiZeroPro

Lovin Those Hills

2011-06-19T22:57:00.002+09:00

Week of June 13 ~ 19

Plan: 0/20/10/15/20/15/20 = 100k
Ran: 0/20/8/25/30/15/20 = 98k / 61 mi. 8:14

Monday
Rest

Tuesday
11:30 - Machines and core at the gym.
2:30 - The usual 20k hill workout (1k x 10 hills) in 1:38:18
28:27 4:21/5:14/4:20/56/22/57/16/01/5:19/3:58
24:00 @4:48
Felt ok. Left knee sore after 3k, but 2 stops for stretching fixed it (I always stop twice for stretching before the hills).
Weather: 25C/77F, 50%, cloudy
Weight: 60.4kg
Shoes: 185g SkySensorNeo

Wednesday
7:30pm - 400 x 4 x 3 at the track
89/81/80/80 - 81/80/81/79 - 80/79/81/77
Total run and rest 2:00, so only abt 40 sec. after 400s. 400 jog (4:30) between sets.
Running with (behind) 6 other guys.
Felt good but not great.
Temp: 19C/66F
Shoes: 160g AdiZeroPro

Thursday
4:00 - 15k recovery in 1:23:16 @5:33
28:30/27:21/27:25
Weather: 25C/77F, rain last 6k

Friday
4:30 - 20k hill workout in 1:38:59
27:47 4:36/5:10/4:28/5:14/4:27/5:15/4:29/4:09/5:29/4:15
23:35 @4:43
Legs a bit heavy and very humid (after rain). Also ate lunch with client (usually I do not eat lunch). Did ok considering.
Weather: 20C/68F, 70%, felt like more.
Weight: 60.6kg
Shoes: 185g AdiZeroPro

Saturday
3:30 - 15k recovery in 1:23:16 @5:33. I guess this is my recovery pace.
Felt ok at this easy pace. Light rain.

Sunday
1:30 - Machines and core at the gym.
3:30 - 20k hill workout in 1:34:44
27:46 4:14/5:01/4:16/59/12/5:08/4:16/3:59/5:39/4:00
21:09 @4:14
Felt ok on hills and good last 5k - didn't have to work hard.
Weather: 24C/75F, 55%, cloudy
Weight: 60.4kg
Shoes: 160g AdiZeroPro

More Hills

2011-06-12T20:12:00.002+09:00

Week of June 7 ~ June 12

Plan: 0/20/11/15/20/15/20 101k
Ran: 0/20/12/15/20/15/20 102k / 63 mi. 8:40

The 20k hill workout consists of :
5k warmup @5:10 ~ 5:40/km
1k hill up/down x 5, 4 hard up, 2 hard down
5k @ whatever pace I can run 4:20 ~ 5:00
Doing this for 5 weeks to build leg strength before a summer marathon program.

Monday
Rest

Tuesday
11:30 - machines and core at the gym.
3:30 - 20k in 1:37:40 w/ 10k hills
27:33 4:30/5:02/4:21/58/25/54/25/4:03/5:28/3:59
23:56 @ 4:48
Legs very stiff at the start. 2 stops for stretching helped some.
Weather: 25C/77F, 50%, sunny
Weight: 60.7kg
Shoes: 185g Asics SkySensorNeo

Wednesday
7:30pm - 12k at the track.
1600/1600/1000/1000/400/400
6:19/6:15/3:42/3:44/83/82
+ 6 x 100 barefoot on the grass
Legs heavy. Warmed up and stretched, but still heavy. The hills are taking their toll.
Temp: 22C/72F
Weight: 60.6kg
Shoes: 145g Asics Japan Lyte

Thursday
4:00 - 15k in 1:23:18 @ 5:33
Legs a bit tired.

Friday
11:30 - Machines and core at the gym.
1:30 - 20k in 1:37:53 w/ 10k hills
28:18 4:17/5:08/4:17/5:01/4:19/5:04/4:23/3:57/5:27/4:11
23:46 @ 4:41
Legs a bit tired. Felt tired on the 4th up and tightness in left calf.
Ran the last 5k ok, though.
Weather: 26C/79F, 50%, cloudy
Weight: 60.3kg
Shoes: 160g AdiZeroPro

Saturday
2:00 - 15k in 1:23:40 @ 5:35
Legs really heavy at first.

Sunday
2:00 - 20k in 1:35:32 w/ 10k hills
28:05 4:27/59/26/50/26/53/25/08/5:14/4:14
21:21 @ 4:16
Planned to do the hills in 4:30 up and 4:10-15 down due to calf worries (sensitive to that since I tore a calf muscle last oct.). Also it was a muggy day. But run last 5k strong. The calf was fine and I surprised myself by coming back at 4:16/k pace. A good week!
Weather: 25C/77F, 60% but felt higher, cloudy
Weight: 60.4kg
Shoes: 185g SkySensorNeo

Hills!!

2011-06-05T22:09:00.002+09:00

Week of May 30 ~ June 5

Plan: 0/20/11/15/20/15/20 101k
Ran: 0/20/11/0/20/15/20 86k / 53 mi. 7:15

The 20k hill workout consists of :
5k warmup @5:00 ~ 5:30/km
1k hill up/down x 5, 4 hard up, 2 hard down
5k @ whatever pace I can run 4:20 ~ 5:00
Doing this for 5 weeks to build leg strength before a summer marathon program.
(IMHO, if you do this 3 times a week, you WILL get stronger.)

Monday
Rest

Tuesday
11:00 - machines and core at the gym.
1:00 - 20k in 1:35:35
25:45 4:17/59/14/54/13/5:04/4:19/3:57/5:18/3:51
24:40 @ 4:56
Ran the ups (and downs) much better than 2 weeks ago. This is how I should run them.
Legs getting tired on the way back.
Weather: 21C/70F, 30%, sunny
Weight: 60.5kg
Shoes: 185g Asics Sky SensorNeo (no insoles)

Wednesday
7:30pm - 1000m x 6 at the track.
3:39/30/32/31/34/27 (int.: 200m, abt 3:00)
Legs felt pretty good and I ran well. Hoped to run in the low 3:30s, so nice to see some speed. Pushing, but not to exhaustion.
Weather: 17C/63F
Weight; 60.1kg
Shoes: 145g Asics Sortie Japan Lyte

Thursday
Rest - long meeting and then chilly rain

Friday
11:00 - 20k in 1:37:37
27:33 4:21/5:08/4:23/52/20/56/25/04/5:21/4:07
24:02 @4:48
Felt ok, but tiring a bit on the 4th up and 5k back.
Weather: 22C/72F, sunny
Shoes: 210g Nike Air Zoom Cage+. After wearing the Asics and AdiZeroPro last week, I realize that these shoes are crap. Even with no insoles they are too soft, for me anyway. I think most Nike shoes are too cushiony.

Saturday
3:00 - 15k recovery run in 1:21:18 @5:25
Weather: 26C/79F, 40%, sunny

Sunday
2:00 - 20k in 1:38:52
26:59 4:27/5:13/4:17/5:16/4:20/5:25/4:25/4:05/5:36/3:59
22:40 @4:32
Legs a bit tired. Also stomach heavy from a big breakfast. Tired the last 5k but pushed it.
Weather: 25C/77F, 50%, cloudy
Weight: 60.9kg (I can feel an extra .5kg)
Shoes: 160g Adidas AdiZeroPro. Good! They feel a bit tight, but a friend says his were the same and loosened up. I heard they are on sale at the Adidas store, I should go buy another pair.
Will be interested to see how my legs feel on Tuesday, after this week of 4 hard workouts.

5K Week

2011-05-29T23:27:00.002+09:00

Week of May 23 ~ 29

49.5K 4:15

Monday
Rest

Tuesday
11:30 - Machines and core at the gym.
1:30 - 10k in 58:56 - very easy
Legs VERY stiff - to be expected after hills friday, saturday and sunday plus 5k at MP on sunday.

Wednesday
7:30pm - 7.8 with 5000 easy at 22:00 on the track. Race effort tomorrow.

Thursday
7:30pm - 8.2k. 5000m time trial with about 8 clubs. Wanted to run 18:30, ran 18:28.
3:42/40/42/44/40
Felt pretty good and always had people to run behind. Spent the last 4 laps trying to stay with a girl wearing polka dot tights. Really did not want to lose to her. She opened up 5 meters with 600 to go but I figured I could get her in the last 200. Got to right behind her with 100 to go...and she kicked! Damn. Well, at least she got me under 18:30.
Fastest 5k in 3-1/2 years, but have not really "raced" 5k in that time. Also have not done regular speed training for 2 years. I am going to remedy that and plan to be faster in the fall.
This TT had 3 sections. First was for people over 18:30 and had 70 runners. Second was for 17:00-18:30 and had 57 runners (where I ran). Third was for under 17:00 and had 33 runners. Winner ran 14:47 and was fun to watch - just floating along.
Temp: 20C/68F, no wind
Weight: 60.8kg
Shoes: 145g super-light racing shoes

Friday
11:30 - machines and core at the gym
1:00 - 10k in 53:36 @5:21. Easy recovery run.

Saturday
12:00 - 6k in 33:57 @5:39
Easy - ekiden tomorrow.
Temp: 18C/64F, rain

Sunday
9:00 - Green Ekiden around the Imperial Palace.
A low-key, enjoyable ekiden. About 150 teams of 4 running 5k, 2k, 3k, 5k. Namban Rengo had 2 teams, each of which had two "fast' and two "slow" people, although the slow were not so slow. I was a "fast" anchor and started 3+ minutes behind the woman anchoring our other team. Didn't think I would catch her, but finally got her in sight with 500m to go. Worked hard and was 20m behind her with 100m to go. Ran her down about 20m from the finish. I felt a bit bad about that, but not bad enough to let her beat me. And my team was happy. The two teams finished 8th and 9th - not a high-level ekiden. Team time was 60:55.
My time was 19:30. I felt pretty good, but I suppose my legs were still a bit tired from Thursday. And it was raining fairly hard. Also, the Palace course is not so easy, with a long hill at the 2k point. Wore my new AdiZero Pro shoes (bright green - perfect for the Green Ekiden) and they felt great. I've seen pictures of Kenyans wearing them. They're very light (160g) but a nice firm feel.

Next week back to hills. Unfortunately, it is supposed to rain every day. Combination of a typhoon and the start of the rainy season.

Start of Summer Training - Hills!

2011-05-22T21:16:00.002+09:00

Week of May 16 ~ 22

Plan: 90.4K
Ran: 88.4K / 55 mi. 7:58
The 1k hill is 500m steadily up, then 500m rolling with more up than down.
The up/downs were: hard/easy/hard/hard/easy/hard.

Monday
Rest

Tuesday
11:30 - Wt. machines and core training at the gym.
3:00 - 16k in 1:17:57 with 6k of hills
Bike out 3.5k. 5k Warmup in 25:41. 6 x 1k hills (2 hard up, 2 hard down) - 4:39/5:04/4:32/4:06/5:18/4:01
5k in 24:33
Felt good, legs felt fine.
Temp: 20C/68F, 65%, light rain
Weight; 60.9kg

Wednesday
7:30pm on the track. 1200 x 2, 1000 x 2, 800 x 2
4:21/4:21/3:34/3:36/2:51/2:49
Walk 200m in between (about 3 mins.)
Good workout! Worked pretty hard and felt good. Had other people to follow, or try to follow, so that was good.
Upon checking old logs, was surprised to find that except for time trials, this was the first Wed. night workout where I really tried to run fast since July 15, 2009! I have now come full circle and rather than relentlessly pounding out miles, have come back to the realization that speed training once a week is important, so I won't neglect this anymore.
Temp: 20C/ 68F
Shoes: very lightweight racing shoes.

Thursday
3:00 - 15k in 1:22:55 @5:32
28:05/27:23/27:26. Easy recovery run.
TemP; 25C/77F, sunny
Weight: 60.8kg

Friday
11:30 - Wt. machines and core training at the gym.
3:00 - 16k in 1:19:51 with 6k of hills
5k Warmup in 27:03. Hills- 4:44/5:11/4:31/4:08/5:28/4:02
5k in 24:40
Quads stiff.
TemP; 27C/81F, sunny
Weight: 60.9kg

Saturday
17.4k on trail thru the woods out at Ome. Continuous up/down, with many very steep climbs full of rocks and roots. Not exactly a recovery run, but I did it at an easy pace. This was a "birthday run" with 8 people for myself and another guy in the club.
Out: 1:02:55, In: 58:12
Afterwards we enjoyed ourselves at an onsen (hot spring - on the 6th floor of a building! - they pump the water up) and karaoke (at which I am terrible, but I can clap and sing along...and drink).
Temp: 27C/81F, but cooler in the woods.

Sunday
1:30 - 14k in 1:08:53 with 4k of hills
5k Wrmup in 27:39. Hills - 4:51/5:16/4:49/4:25
Back in 21:50 @4:22!
No rain when I left home on the bike. Slt rain when I started running. Downpour when I started the hills - with a strong wind. Cut off the last 2k due to big puddles and I figured I did enough hills yesterday. Planned to run back at a good pace, but it was faster than I expected, which was nice. Rain lessened as I ran back, then stopped. i picked the wrong time to run. Although this happened to me last summer also, 2 or 3 times. Heavy rain out at Lake Tama (9k away) and none at home. It seems to be a different micro-climate out there. Although it did rain later at home.
Anyway, a good 5k run to end a pretty hard week.
Temp: 27C/81F, down to abt. 17C/63F.
Weight: 60.7kg

Time to Get Serious

2011-05-15T21:22:00.002+09:00

This week marked the end of my period of marathon recovery, and of running short intervals with the high school kids and easy runs the other days. Next week I start summer training in preparation for fall half marathon and possible marathon races.
That training will consist of first, six weeks of hill training, then nine weeks of short, long and generally hard stuff.
The hills will be 1km hard, 1km easy x 5, with 5km warmup before and 5km after at whatever pace I can run (20km). Those will be on Tuesday, Friday and Sunday. Wednesday will be fast intervals on the track. Thursday and Saturday will be 15k easy (total 100k).
The first week I will start off with only 6k of hills. The second week, Tues and Wed will be easy because there is a big multi-club 5,000m time trial on Thursday that I want to try to run fast.
Looks like a fun summer!

Week of May 9 ~ 15
59.3km / 37 mi. 5:09

Monday
3:00 - 7.5k with kids at decent pace.
Legs, inc. calves, felt ok.

Tuesday
11:30 - Gym workout for upper/lower body and core.
3:00 - 5k. Speed workout with track team girls. 550 x 1 @ 1:59, 400 x 4 @ 81,79,79,81.
Temp: 24C/75F, rain.

Wednesday
7:30pm - 8.8k at track, 800,1200,600,1200,600,1200,600
Very easy - just a recovery workout.
Weight: 60.9kg
Temp: 15C/59F, chilly and rainy.

Thursday
3:30 - At 300m track with the girls. 300 x 4, 200 x 3
60,58,58,56. 200s: fast, fast, cruise.
Temp: 16C/61F, chilly and rainy.

Friday
3:30 - 15k in 1:14:11 @4:57
26:53/24:00/23:18 @ 5:23/4:48/4:39 last k in 4:06
Felt good. Nice day.
Weight: 60.8kg
Temp: 25C/75F, 50%, sunny

Saturday
HS track finals. Top boy ran 9:11 for 3000m (1st), 4:16 for 1500m (2nd).
Top girls ran 2:34 for 800m (1st), 5:26 for 1500m (2nd, almost 1st)
Very warm (hot) day.

Sunday
3:00 - 20k in 1:43:31 @5:10
27:03/26:28/25:00/25:00 @ 5:24/18/00/00
Nice run, felt ok.
Weight: 60.9kg
Temp: 24C/75F, sunny

One More Easy Week

2011-05-08T23:00:00.002+09:00

This was a relatively easy week, and I will have one more before I get into hard summer training. In fact, the coming week will be even easier than last, as the HS track team will be tapering for their Finals on Saturday.

To answer Scott's query, upcoming I have a multi-club 5000m time trial on May 26th and a 5k ekiden on May 29th, which I will run hard, but are not serious races. Then nothing but hard training (I will post a schedule next week) until mid-September. Will probably do a half at the end of September, maybe one at the end of October, and then either another half or a marathon in November or December, depending on a possible trip to Bangkok or Hawaii to see my daughter, who is moving to Bangkok. (There is a Bangkok marathon and Half in November).

Week of May 2 ~ 8
44.6K / 27.7 mi. 4:05

Monday
3:30 - 8.7k (approx) 52:17
Easy run with track girls, 6 x 100m strides afterwards.
Temp: 24C/75F
Weight; 61.2kg

Tuesday
11:30 - Weights and core at gym.
3:30 - 7.5k. 400 x 9 (3 sets of 3) at 300m track.
90/87/83/83/83/79/83/79/80 (70-90" walk/jog, 4' bet. sets)
With 4 girls, legs felt ok.
Also ran 600m behind the Takushoku university ekiden B team (16 guys), who were doing 12,000m (40 laps!) starting at 3:50/k, down to abt. 3:30/k. They were just cruising easily.
Temp: 17C/63F, light rain

Wednesday
7:30 - 7.6k. Back on the track, instead of the park!
1600, 1200, 1200, 800, 400
7:11, 5:33, 5:22, 3:21, 98
Legs tired, so VERY easy.
Ran the last 800 and 400 barefoot. The track has been resurfaced and is rough, so I tore some skin off one toe.
Weight: 60.9kg

Thursday
3:30 - 5.2k. 300 x 3 x 3 at 300m track.
Left calf sore due to running barefoot last night (after 9 400s previous day). It was a bit sore when walking, but felt fine when running, so I ran.
64/65/66/62/63/66/65/57/63
Calf felt more sore afterwards, so I'll rest the next two days.

Friday
11:30 - weights and core at gym

Saturday
TELL (Tokyo English Life Line) charity 5k/10k race, of which I am the race day director. A busy, tiring morning, but everything went well and a good time was had by all (about 700 people).

Sunday
3:00 - 15k in 1:20:32 @5:22
Calf still tight when walking, but ok when running. Just a nice leisurely pace on a lovely day.
Temp: 25C/77F, 40%, sunny
Weight: 60.6kg

Feeling Good

2011-05-01T22:08:00.002+09:00

Week of April 25 ~ May 1

62.3km/38.7 mi. 5:51

Monday
3:30 - 9.6k. 9k (approx) with track team (1500/3000 boys) in 46:13 with second half at a good pace (4:20/k?).
75m x 8 barefoot on artificial turf.
Weight; 61.2kg
Temp: 16C/61F

Tuesday
11:00 - machines and core at gym.
3:30 - at 300m track. 400m x 9 (3 x 3) with girls.
83/86/83/81/83/81/82/83/84
(100m walk, 100 walk, 200jog bet. sets)
After a good warmup, felt pretty good.
Weight: 61.8kg
Temp: 21C/70F

Wednesday
7:30pm - in park. 5,000m time trial.
20:29 (4:04/05/07/08/05). Not trying to run all out - a moderately hard effort.
Legs felt good. Surprising, after 20k on sunday, good run on monday and 9 400s on tuesday.

Thursday
Rest. Business trip.

Friday
1:00 - 20k in 1:40:14 @5:00
27:36/26:01/23:25/23:12 @5:30/13/4:41/36
Along the shore in Makuhari. Nice run. Felt stiff going out (and into wind), but ok coming back.

Saturday
HS track meet all day

Sunday
10:00 - 17.4k of hills (constant up/down including some very steep places) at Ome.
2:07:54.
8.7k out - very easy in 1:08:50.
8.7 in - 59:04. Very easy for 39, fast for 15:30, easy for 4:30. A nice run.

An Enjoyable Week

2011-04-24T22:42:00.004+09:00

Week of April 18 ~ 24

63.4k/39 mi. 5:31

The people of the Tohoku region in Japan where the earthquake/tsunami hit are still suffering a lot of hardships, and there are many charity events and activities aimed at helping them. You may have already donated some money, but if not and you would like to, or if you would like to donate a bit more, I am participating in a fund-raising activity that one of the women in my club organized. Each person logs their mileage from March 20 to April 30, and then contributes a certain amount per kilometer. The person can also have supporters who contribute. Any amount per kilometer is ok, in fact, a small amount such as 10 yen/cents is fine. So if any of my readers would like to support me, let me know by email to tokyoracer@me.com and I will tell you the final total and send you a PayPal request for money.
As you know, I have not been doing big mileage recently, so I suspect the total will be just under 350km.
The money will go to the Japan Red Cross relief efforts.
Thank you.

Monday
3:00 - 9.5k in 51:42.
Easy/average pace with ASIJ track team, including two hilly 1k loops.
100m x 4 barefoot on artificial turf.
Legs a bit tired but not bad, considering did 20k @4:14 yesterday.
Weight: 61.7kg

Tuesday
11:00 - machines and abs at gym.
3:30 - at Fuchu 300m track. 600, 400, 300, 200 x 2 with track team girls.
2:10/85/58/40 2:02/81/60/36. 2' after 6 & 4, 1.5' after 3, 5' bet. sets.
Good workout., legs felt fine.
Temp: 11C/52F, windy

Wednesday
7:30 - 9.5 in Yoyogi Park. 2000, 1000, 2000, 1000.
9:01/4:17/8:57/4:09.
Legs felt ok.
This workout was written up here
with a nice photo of yours truly.

Thursday
3:30 - 6.8 at Fuchu track.
400 x 4, 300 x 4, 200 x 2 with track team girls.
82/86/85/85, 64/61/62/60, 36/37
Temp: 16C/61F
Weight: 61.1kg

Friday
11:00 - machines and abs at gym.
12"30 - 10k in 50:00 (25:49/24:11). Felt ok.
Temp: 19C/66F

Saturday
Rest
American School track meet. Terrible weather - very windy, with rain on and off, mostly on.

Sunday
1:30 - 20k in 1:40:16 @5:00
25:56/24:49/24:25/25:05
Legs feeling stiff last 5k.
Weight: 61.5kg
Temp: 20C/68F, sunny, a beautiful day!

Some Speed and a Good 20K

2011-04-18T18:47:00.002+09:00

Week of April 11 ~ 17

This week's schedule planned around running with the ASIJ track team and a 20K "race" on Sunday.

Monday
10:30am - 6k easy in 34:09 @5:42
Not much time, but didn't feel like doing more.

Tuesday
11:00 - machines and abs at the gym.
3:00 - on the 300m track.
6.5k inc. 400 x 8 with the girls.
80/82/78/84/84/80/78/82 (150m walk in between).

Wednesday
3:00 - 9k with kids at easy/average pace.
7:30 - 10k in the park. 3000/2000/1000. Very easy pace.

Thursday
3:30 - 7.2k at 300m track with the girls.
400 x 4 83/82/85/84
300 x 4 59/62/62/62. Felt ok.

Friday
11:00 - machines and abs at the gym.

Saturday - second day of rest to prepare for a 20k run tomorrow.
Also ASIJ track meet. Our top boy ran a 4:21 1500. Not bad.

Sunday
9:00 - Marathon time trial (the Not the Nagano Marathon) organized by another club for people who had entered the (cancelled) Nagano Marathon. All major races in eastern Japan in March and April were cancelled. They offered 10, 20, 30, 40K and full marathon. There were 75 runners, including 11 from Namban Rengo.
The course was a wide, flat bicycle path next to a river. Hardly anyone on it, which was good. It was a 5k course, marked every k. You went out and back, etc. Temp at the start was 14C/57F, which rose to 17C/63F or more, but the course was in shadow for the first hour. One of our guys wanted to run a sub-3 marathon, so I decided to pace him for 20k. Hit 1:24:50 (4:14/k), so just under 3:00 pace. I felt good - legs got tired the last 2k, but it was a nice run. Quite happy to feel that good just 4 weeks after the marathon. It was a nice event and an enjoyable day. And the guy I paced finished in 2:58:54!

Back At It

2011-04-10T21:01:00.004+09:00

Took one week off after the marathon and have been running the last two weeks, mostly easy, but some up-tempo stuff with the American School track team. I run with the 1500/3000m girl runners - the boys are too fast over short distances.

Week of 3/28 ~ 4/3

Monday
10k in 56:35 (27:40/28:54)
Quads sore after 6k, calves slightly sore. Should have run 6k.
Temp: 11C52F
Weight: 62.3kg (gained about 2kg after the marathon)

Tuesday
11:00 - Wt. machines and core
2:00 - 5k in 29:37. Quads and thighs sore.

Wednesday
7:30 pm. 10.5k with 5k time trial. Easy in 24:50. Quads felt ok.

Thursday
3:00 - 7.5 easy with kids, part of it on a hilly loop.
Weight: 61.7kg

Friday
3:00 - 7.5 easy with kids in 39:34
100m x 8 barefoot on artificial grass.
Abs and other exercises with the team.

Saturday
Rest

Sunday
10:30 - 16.6k to/from and around the Palace.
29:04/26:25/26:39 (5k + 26m)
Easy with other people.
Temp: 10C/50F

Week of 4/4 ~ 10

Monday
3:00 - 8.4k. 4k warmup, 300 x 10 @62sec., last 2 @58
With girls, good workout.
Temp: 13C/55F, windy
Weight: 62kg

Tuesday
3:00 - at 300m track. Easy 1200, 1500 in 6:16, jog 600, 1500 in 16:36, jog 600. 1500s: run straights, jog turns.
Temp: 15C/59F

Wednesday
3:00 - 8.4k with kids at about 5:30/k. Legs stiff.
7:30 - 9.4k in park. 1000m x 6.
4:56/53/58/46/59/42.
Took it easy but felt much better than in the afternoon.
Temp at 3:00 - 19C/66F

Thursday
3:00 - 8.5k. 2.1 WU,400 x 2 strides, 400 x 8.
83/85/85/83/87/86/87/85. With two girls. Legs a bit tired.
Temp: 20C/68F, windy (it's windy every day).
Weight: 61.9kg

Friday
10:00 - 8k easy in 44:59.

Saturday
Rest

Sunday
10:30 - 15k in 1:14:38 @4:59
26:49/25:28/22:20 @5:22/06/4:27
Temp: 17C/63F
Legs felt ok, but stomach feels heavy due to extra weight. Esp. during last 3k at about 4:20/k.
The sakura (cherry blossoms) are 100% full! And no wind today. The wife and I went to Koganei Park with wine, cheese and crackers - along with 1000s of other people (most people were under the trees, and there are LOTS more trees).

New Favorite Song, New Favorite Singer

2011-04-05T19:47:00.001+09:00

Brandi Carlile - The Story

LA Marathon - The Splits

2011-03-29T19:43:00.002+09:00

No running last week, so might as well post my LA splits - a story that did not have a happy ending.
Target pace was 7:01 per mile (3:04).

Mile:
1 6:43 Up > down
2 6:47? Down. Rain started. Mile marker blew away.
3 6:47? Down. Rain stopped.
4 7:07 Up. Rain started, steadily.
5 7:12 Large up, short down.
6 7:00 Large up, short down. Had been running with other people, now alone.
7 6:54 Slight up/down.
8 7:02 Running behind a very tall guy. Still steady rain, but not hard.
9 7:08 Slight up. Cheered by family.
10 6:55 Hollywood. Still behind guy. Rain now hard.
11 6:56 Pain in upper left thigh. Manageable.
12 7:04 Running alone again. Rain varies from hard to very hard. Windy gusty at times. This continues to the finish.
13 7:18 Halfway about 1:31:36. Basically running alone - until the finish.
14 7:01 Pain in right groin also.
15 6:48 Down.
16 6:45 Down.
17 7:50? No mile marker. Slight up. Calves started to hurt.
18 7:50? Slight up. Rodeo Drive. Realized I slowed way down.
19 7:25 Hard rain, wind against us.
20 7:31 Slight up. Calves now very sore.
21 7:46 Slight up. Cold, drenched, calves painful.
22 7:56 Slight up.
23 7:55 Happy to stay under 8:00. Just trying to finish without calves giving out.
24 7:51 Down
25 7:49 Down
26.2 9:32 Slight "kick" last 100m. Freezing after the finish. Needed the space blanket.Family found me and wrapped me up and got me to the car as quickly as possible. What fun!

Thru 16 miles: 1:51:29 = 6:58/mile = 3:02:30
Thru 20 miles: 2:22:05 = 3:06:17
Last 10.219 : 1:19:37 = 7:47.5/mile

LA Marathon in Brief

2011-03-22T02:34:00.002+09:00

The Tokyo Marathon is usually very cold and wet. The LA Marathon is sunny and warm.
But not this year! This year, things were reversed. LA yesterday was cold, windy, and very, very wet. The weather gods played a joke on me.
100s of people got hypothermia. I really felt sorry for those who were out there for 5 or 6 hours. Even for 3+ hours it was not pleasant (although still fun to run though Hollywood, Beverly Hills, etc.).

My result was not satisfactory — 3:10:55 and 2nd place in my age group (out of 318 men). Last year was 3:08:17 and 1st.

Actually the problem was not so much the cold and rain as pain in my calves the last 10 miles and especially the last 6. That slowed me down a lot. I was on 3:02:30 pace thru 16 miles (26k). The guy who won the 60s (who was second last year), ran 3:02:28.
I think my new light shoes were too light (didn’t do enough hard runs in them).

I also think maybe I will concentrate on half marathons for a while….

Whole Lotta Shakin Going On

2011-03-13T21:21:00.002+09:00

Week of Mar 7 ~ 13

Plan: 0/15/10/15/15/15/15 - 85km
Ran: 0/15/13.5/15/10/10/15 - 78.5km / 49 mi. 7:07

This week's running paled into insignificance beside the earthquake on Friday, but nevertheless, the LA Marathon is next Sunday, so I have to keep at it. It seems like flights out of Narita are back to normal, so if there are no more large earth movements (although "experts" are saying there could be), I will be out of here next Thursday. This week was a moderate taper week, with MP runs on three days, and next week will be very light.

Monday
Rest

Tuesday
11:30 - Machines and core at the gym.
1:00 - 15k in 1:21:57 @5:28.
Legs a bit tired, but felt ok.
Weight; 60.3kg
Weather: 10C/50F, 40%, sunny

Wednesday
13.5k. 3000/2000/1000 in the park. Aiming for race pace 4:21/k, which I hit pretty close.
13:07/8:40/4:18 (6:00 and 4:30 jog/walk in between)
Weight: 60.1kg

Thursday
12:30 - 15k in 1:17:33. First 10k easy, last 5k at 4:19/31/20/16/21. Felt ok.
Weight: 59.9kg
Weather: 8C/46F, 10%, cloudy

Friday
11:00 - 10k in 54:34 @5:27
Easy, felt ok.
THEN, at 2:46, the big one hit. I was in Shinjuku station, changing trains, 15km from home. No one panicked, it was more like everyone froze, waiting for it to stop, which was a long time. Then everyone made for the street. Along with everyone else in Tokyo. During the last decent-sized jolt about 5 years ago, which was itty-bitty compared to this one, the trains stopped for hours. So I knew the only way to get home would be to walk/jog. I had on shoes, but casual shoes, so it was not too bad. I had to walk for a long while though, because I was on a major road and many, many people were doing the same thing. Which was ok, because I didn't want to run too much anyway. After about two hours I started jogging because I wanted to get home sooner (I had been calling my wife from pay phones - thank god they still exist! - so knew she was ok. Cell phones of course stopped working 20 seconds after the quake, although you could send email from them.). So I had an extra 3.5 hours of walk/jog for the day.

Saturday
Planned not to run due to the extra 15k yesterday, but my legs felt ok, so did a very easy 10k at 4:00.

Sunday
2:00 - 15k in 1:19:06. First and last 5ks very easy. Middle one in 4:26/18/21/17/13. Felt fine.
Weight: 60.1kg
Weather: 15C/59F, 20%, sunny.

Next week I will rest Monday, do 10k easy Tuesday, Wednesday and Thursday, rest Friday in LA, do an easy 5k on Saturday, and be ready for a good, no, a really good, effort on Sunday. So...bring it on!

Last Hard Week

2011-03-06T22:17:00.002+09:00

Week of Feb 28 ~ Mar 6

This was my last hard week before the LA Marathon on March 20. I will taper a bit next week and not do much the following week.

Plan: 0/20/10/24/15/20/35 - 124km
Ran: 0/20/13.6/24/15/20/35 - 127.6km / 79 mi. 11:05

Monday
Rest

Tuesday
11:30 - Machines and core at the gym.
1:00 - 20k in 1:40:56 @5:03
26:26/25:48/24:22/24:18 @5:17/09/4:52/52
Legs felt real good, due I suppose to only 22k on Sunday. Seems like a one week taper for the marathon will be enough.
Weather: 9C/48F, 60%, sunny

Wednesday
7:30pm - 1000 x 6 in the park.
3:58/54/51/52/53/52 (200m jog, abt 2:30)
Legs felt ok, but cold (4C/39F ?) and windy. Seems hard to run fast in the cold.

Thursday
12:30 - 24k in 1:56:32
4k easy, 4k fast x 3
Easy: 22:06/21:42/21:32 @5:32/26/23
Fast: 17:05/16:40/17:25 @4:16/10/21
Actually wanted to do the fast ones at about 4:00, but my legs were too tired for that. Still, MP is 4:21, so the first two 4ks were faster than that. Thighs were sore at the start of the last 4k. This is a hard workout - and I worked hard!
Weather: 7C/45F, 10%, cloudy, windy (annoying)
Wore marathon shoes (185g Asics SkySensor Neo)

Friday
11:00 - machines and core at the gym.
12:30 - 15k in 1:21:25 @5:26
Thighs a bit sore.
Weight: 60.1kg
Weather: 7C/45F, 15%, windy

Saturday
1:30 - 20k in 1:51:21 @5:34
28:34/28:01/27:13/27:32
Took it easy. Legs a bit tired.
Weight: 60.3kg
Weather: 10C/50F, 20%, cloudy

Sunday
2:45 - 35k in 2:55:52 @5:00
27:10/26:59/24:57/25:06/24:42/23:52/23:05
@ 5:26/24/00/01/4:56/46/36 last k in 4:23
Legs tired last 10k, but not sore, and ran the pace I wanted to.
Last hard workout before LA in two weeks.
Ate 4 omochi (rice cakes) 4 hours before the run, which seems like a good pre-race meal.
Weight: 60.4kg
Weather: 14C/57F, 20%, sunny

A Good, Solid Week

2011-02-28T20:05:00.004+09:00

Thanks to all for your nice comments after my race last week.

Week of Feb. 21 ~ 27

Plan: 10/20/10/24/20/30/20 - 134km
Ran: 10/20/9.5/24/20/20/22 - 125.5km / 78 mi. 10:58

Monday
Ran today because I tapered last Friday and Saturday, and ran only 10K on Sunday, although it was a race.
1:00 - 10k in 57:35. Very easy, legs felt ok.
Weather: 10C/50F, 30%, sunny
Weight; 60.2kg

Tuesday
11:00 - Machines and core in the gym
12:30 - 20k in 1:49:31 @5:28
27:59/27:21/26:49/27:20
Legs felt ok.
Weather: same as yesterday

Wednesday
7:30pm - 5k time trial in the park.
21:58. Splits: 4:31/33/19/19/16.
Wanted to run marathon pace (4:21), but close enough. Had no one to run with, but felt ok.
Weight: 60.2kg

Thursday
2:30 - 24k. Out - easy @5:32.
In - marathon pace @4:24/19/24/23/23/19/18/19/25/18/17/18
Felt ok, although legs far from fresh. But they didn't feel sore at all.
Weather: 13C/55F, 70%, rainy > cloudy > sunny
Weight: 60.0kg

Friday
11:30 - Machines and core at the gym.
1:30 - 20k in 1:49:23 @5:28
28:00/27:41/26:42/26:59
Slight discomfort in right hamstring at gym and when walking, but it was ok during the run.
Weather: 19C/66F! Sunny

Saturday
1:30 - 20k in 1:49:45 @5:29
28:32/27:27/26:42/27:04
Didn't have the time or the legs to run 30k as planned. Felt tired but no soreness in the hamstring.
Weather: 10C/50F, 10%, sunny
Weight: 60.4kg

Sunday
2:30 - 22k around the Palace after the Tokyo Marathon.
1:54:55 27:49/27:00/26:46/24:52. then 1k (about) hard downhill and 1k hard uphill in 4:03/4:23. The uphill was good.
Didn't have time to run more, as had to make it to the Namban Rengo post-marathon party. We had 24 people run Tokyo and a lot of us went out to cheer. Weather was great, in fact, it got too warm.
Weather: 16C/61F, sunny.
Weight: 60.0kg

Tokyo Marathon studs.

A Satisfying 10K Race

2011-02-21T09:06:00.003+09:00

Week of Feb. 14 ~ 20

Plan: 0/20/10/15/0/8/10K race - 63K
Ran: 0/20/12/15/0/7/10K race - 64k / 40 mi.

Monday
Rest

Tuesday
11:00 - Machines and core at the gym.
1:00 - 20k in 1:50:23 @5:32
Legs felt heavy.
Weather: 9C/48F, sunny

Wednesday
7:30pm 2000/1000/2000/1000
7:58/3:43/7:56/3:43 (400m 5:00 jog after 2000s, 300m 3:00 jog after 1000)
Not all out on the 2000s, but hard on the 1000s. Felt ok, but just "ok."

Thursday
3:00 - 15k in 1:21:47
Easy out in 43:09 @5:45.
In: 500m pickup, 500m easy, etc. But stomach felt heavy and legs were tired, so the pickups were not very fast. And only did 6 instead of 7. Start of taper for 10K on Sunday.
Weather: 12C/54F, 50%, sunny

Friday
Rest

Saturday
3:00 - 7k easy in 40:20 with 2 500m pickups - just cruising in 2:06/2:03. Legs felt fine.

Sunday
Ome Marathon 10K
I was hoping to run under 39:00 and place in the top ten in the 60s age group — the Ome 10K is only for high schoolers and masters (40s, 50s, 60s, 70s), and therefore attracts a very strong field in each group.
I’ve only been doing marathon training (LA marathon is in one month), but am in pretty good shape.

Before the start I was feeling good, having tapered for 3 days, and the weather was good — about 8°, cloudy, no wind. I wanted to go out the first 5k at a “good” but not “fast” pace, and then come back as fast as I could.
And that is exactly what happened. The first 5k is actually hillier than I remembered, 3 ups and down, but more up than down. I ran it in 19:25, cruising along behind a guy from 2k to 5k. The turnaround is at about 5.3k and I picked up the pace, passing that guy but fortunately got in with 3 men and 2 women. We kind of went back and forth leading and falling back but I was with most of them most of the way, which was good, because I got into a good rhythm and maintained it to the end. The second 5k was 18:45, for a total of 38:10.

That got me 4th place in the age group (774 men). Which got me a towel and a medal (top 6 got prizes).
1st was 36:52, 2nd was 36:58 and 3rd was 37:29. Maybe I will do more speed work next year and go after those guys. (5th was 38:48).
The best performance of the day was the winner of the 50s division, who ran 33:28. A really excellent time that I think puts him up with the top 50-year-olds in the world. He would have been 4th in the 40s!
There were 15,000 in the 30K (won by Jason Lehmkuhle of the US, a 2:12 marathoner) and 5,000 in the 10K.

Taking Care of Business

2011-02-13T21:20:00.002+09:00

Week of Feb 7 ~ 13

Plan: 0/24/10/22/20/20/30 - 126km
Ran: 0/24/11/24/20/20/30 - 129km / 80 mi. 11:33

Ran acccording to plan, with two extra hills on Thursday. Legs were feeling pretty tired at the end of the last run.

Monday
Rest

Tuesday
11:30 - machines and core at the gym
12:30 - 24k in 2:11:15 @5:28
28:36/27:19/26:40/42/21:55 @5:43/28/20/20/29
Felt ok.
Weather: 8C/46F, 40%, sunny

Wednesday
7:30pm - 3000, 2000, 1000
11:45 (3:54,54,56), 7:51 (3:54,57), 3:44
400m jog 5" after 3000, 300m jog 4:30 after 2000
Felt ok, worked pretty hard.
Weather: 4C/39F
Weight: 60.9kg

Thursday
3:00 - 24k in 1:58:16 8.5/7k hills/8.5
27:37/19:12/34:24/15:23/21:39 @5:31/29/hills/4:24/20
Hills - 500m 5 hard up, 3 hard down
Up - 2:27/21/17/23/17/53/55
Dn - 2:40/47/42/50/01/1:53/1:53
Back 8.5k at marathon pace! And legs felt ok. Definitely getting into shape.
Weather: 9C/48F, 20%, cloudy
Weight: 60.3kg

Friday
3:00 - about 1:54 @5:43
Weather: 4C/39F, snow
National holiday, so we went to visit my wife's father. Garmin lost satellites after 9k, I suppose due to the snow.
Legs a bit tired, but felt ok. Snow was no problem.

Saturday
3:00 - 20k in 1:53:57 @5:42
Weather: 3C/37F, light rain
Weight: 60.3kg

Sunday
2:00 - 30k in 2:34:48 @5:09
27:52/16/13/24:38/14/23:32 @5:34/27/27/4:56/51/42
Progressive run, although not trying to. Planned to pick up the second half, which I did, although legs were tired and quads had some discomfort the last 10k. Thought the last 5k would be slower, but did ok.

This was a pretty tiring week. Next week will be easier because I will taper from Thursday for the Ome Marathon 10K on Sunday. The main race is 30k, a very old (45 years) and popular race (about 12,000). The 10k is for high school and masters (over 40) runners. The age groups are very competitive - one of the most competitive masters races in Japan. I doubt that I can get into the top ten in the 60s. Of course, I haven't been doing 10k training, but I probably couldn't anyway. Long term weather forecast is for rain - hope not.

A Good Week

2011-02-06T20:59:00.002+09:00

Week of Jan 31 ~ Feb 6

Plan: 0/24/10/22/20/20/30 - 126km
Ran: 0/24/12.3/22/20/20/30 - 128.3km / 80 mi. 11:29

Monday
Rest

Tuesday
11:30 - machines at core at the gym.
1:30 - 24k in 2:07:51 @5:20
27:04/04/26:13/14/21:15 @5:24/24/15/15/19
Slight discomfort in the thighs last 4k.
Wore new Asics Sky Sensor Neos, which are great. Light. but not too light, with a solid feel in the forefoot (no insoles). These will be my marathon shoes.

Wednesday
7:30pm - 1000m x 6 in Yoyogi Park.
3:50/48/52/51/52/46 (interval: 200m, 2:40)
Felt ok, but not great. Nice workout, with a group of about 12 running in the 3:40s (4 in the 3:30s).
Temp: 6C/43F.

Thursday
12:30 - 22k in 1:49:55
8.5k/5k hills/8.5k
27:04/18:45/23:26/16:33/24:05 @5:24/22/hills/4:49/48
Hills: 500m x 3 hard up, 3 hard down. For some reason, it's hard to run fast downhill, but I finally got the last two down to 1:48 and 1:50 (which is still only 3:36/40 for 1k).
Weight: 60.8kg
Weather: 9C/48F, 30%, sunny

Friday
11:30 - machines and core at the gym.
1:00 - 20k in 1:52:56 @ 5:39
Easy pace, quads sore last 4k, but good that they are sore, since that means I am working them hard.
Weather: 12C/54F, 20%, sunny

Saturday
2:30 - 20k in 1:52:40 @5:38
Quads sore last 5k.
Weight: 60.1kg
Weather: 10C/50F, 40%, sunny

Sunday
2:30 - 30k in 2:32:11 @5:04
27:26/17/26:41/24:54/23:55/21:55 @5:30/21/21/4:59/47/23
Wanted to do a progression run, so pleased to have done that. Also wanted to do the last 5k in under 4:30 pace, so pleased with that also. Legs felt pretty good all the way.
Weight: 60.3kg
Weather: 11C/52F, 40%, cloudy

Shifting the hard day from Friday to Thursday and doing easy pace runs Friday and Saturday seems to work well.

Lower Mileage, But Not an "Easy Week"

2011-01-31T22:10:00.002+09:00

Week of Jan 25 ~ 30

Original Plan: 0/15/9/15/22/15/30 - 106km (week of reduced mileage)
Revised Plan: 0/20/9/22/0/20/35 - 106km
Ran: 0/20/10/22/0/20/35 - 107km / 66.5 mi. 9:22

Revised the plan upon finding out that I would have an all-day business trip on Friday.
So moved the hard hill/tempo day to Thursday, the day after the interval workout. Actually, I had been toying with the idea of doing this anyway, since my legs tend to be more tired and sore on Friday than Thursday, due to DOMS. And it worked well...I felt better during this workout than usual. I will keep doing this, with easy pace runs on Friday and Saturday. (I usually have more time to run on Thursday than on Friday anyway - gym Friday morning.)

Monday
Rest

Tuesday
11:00 - Machines and core at the gym.
3:00 - 20k in 1:50:08 @5:30
27:51/27:47/27:03/27:27
Legs felt ok but slight discomfort in quads last 5k.
Weight: 61.1kg
Weather: 8C/46F, 15%, sunny

Wednesday
7:30pm - 5,000m time trial in Yoyogi Park (asphalt 1.2k loop)
19:25 Didn't get the splits, due to not knowing where they were.
Expected to run about 20:00, so was happy with this. Felt good and had a bunch of people to run with.
Weather: about 5C/41F, no wind

Thursday
3:00 - 22k in 1:50:25
8.5/500m hill x 10/8.5
27:27/19:01/5k hills in 24:52/16:18/22:46 @5:30/26/hills/4:39/33
Felt ok on hills (4 hard up, 2 hard down) and pretty good coming back (under 4:40 for 8.5k is a nice tempo run).
Weight: 61.2kg
Weather: 8C/46F, 15%, cloudy

Friday
Rest

Saturday
11:30 - 20k in 1:47:12 @5:22
26:49/26:50/26;32/27:00 @5:22/22/18/26
Legs felt good going out, tiring last 5k.
Weight: 60.6kg
Weather: 5C/41F, 25%, sunny

Sunday
2:00 - 35k in 3:05:54 @5:19
27:56/28:34/28:19/27:25/24:45/35/16
@5:35/42/40/29/4:57/54/51
Felt ok. Legs tired last 10k, but was able to hold the pace under 5:00/k without a problem.
Weight: 60.9kg
Weather: 6C/43F, 15%, sunny

As you can see, the weather is nice for running in the winter in Tokyo. I would prefer it a bit warmer, but I guess I shouldn't complain. In fact, next week is supposed to be warmer.

A Tiring Week

2011-01-23T22:36:00.002+09:00

Week of Jan 17 ~ 23

Plan: 0/24/10/20/22/20/30 126km
Ran: 0/24/10/20/22/20/30 126km / 78 mi. 11:22

Monday
Rest

Tuesday
11:00 - Machines and core at the gym.
3:00 - 24k in 2:07:21 @5:18
26:54/27:01/26:23/26:17/20:45 @5:23/26/17/16/11
Felt good. Left thigh had some discomfort the last 4k, but I didn't plan to pick up the pace anyway.
Weight: 61.1kg
Weather: 8C/46F, 20%, sunny

Wednesday
7:30pm - 10k with 2000/1000/2000/1000
7:34, 3:41, 7:41, 3:38 (jog/walk in between of 4:30, 3:00, 4:34).
Good! Getting faster. Had several people to run with and wearing light racing shoes also helped. First time to wear them since I tore my calf muscle, but there was no problem.
Weight: 60.8kg

Thursday
3:00 - 20k in 1:50:48 @5:32
28:03/28:08/26:46/27:49
Felt ok, but left calf slightly stiff.
Weight: 61.4kg
Weather: 8C/46F, 20%, sunny

Friday
11:00 - Machines and core at the gym.
3:30 - 22k - 8.5/500m hill x 5/8.5
27:42/19:15/hills (4 up hard, 2 down hard)/17:10/24:11 @5:32/30/4:54/50
Both calves stiff and sore from Wednesday. I was a bit nervous at the start of the hills, but ran them ok. Ran 8.5k in at a nice pace.
Weather: 7C/45F, 20%, sunny

Saturday
20k in 1:52:31 @5:38
28:12/28:07/27:47/28:24
Legs heavy, calves stiff, knees a bit sore last 5k, which felt like a long ways.
Weight: 60.4kg
Weather: 9C/48F, 20%, cloudy

Sunday
12:30 - 30k in 2:47:18 @5:34
29:21/28:16/28:29/25:53/27:07/28:10
Weather: 7C/45F, sunny
Did not run my usual bike path, so relied on the garmin, however I got lost for a while so had some extra time and distance which I then tried to compensate for...anyway, the time and distance were close to being correct.
Legs tired and heavy last 10k and especially last 5k. I will cut back on the distance some next week. 100-110k. I think running 15k on Tues,Thurs,Sat instead of 24/20/20 will make quite a difference.

Piling On the Miles

2011-01-16T22:37:00.002+09:00

Week of Jan 10 ~ 16

Plan: 20/10/20/22/20/30km
Ran: 20/12/20/22/20/30 = 124km / 77 mi. 11:14

Monday
Rest

Tuesday
11:00 - Machines and core at gym.
1:30 - 20k in 1:55:29 @5:46
28:48/57/54/48
Reduced from the usual 24k due to concerns about a sore thigh (very sore last Sunday).
It was a bit sore from the start, but did not get worse. By the way, I discovered that triathletes do not refer to "pain," they call it "discomfort." I like that, so from now on, there's no pain, only discomfort. (If you are at the point where you have real, undeniable pain, you are at the point where you stop running.)
Weather: 6C/43F, 20%, prtly cloudy

Wednesday
7:30pm in Yoyogi Park. 3000, 2000, 1000.
11:52 (5:30 jog) 7:51 (5:00 jog) 3:43
No discomfort in thighs or anywhere. Felt pretty good, ran hard and had other guys to run with. All under 4:00/km pace, with the 1000 faster than last week. I like this workout.
Weight: 61.7kg
Weather: about 4C/39F

Thursday
2:30 - 20k in 1:49:24 @5:28
27:31/17/01/34
Felt ok - no aches or pains.
Weight: 61.8kg
Weather: 6C/43F, 15%, cloudy

Friday
11:00 - 22k in 1:54:44
8.5k / 500m hill up&down x 5 (4 fast up, 2 fast down) / 8.5
28:14/19:22/hills/17:20/24:41 back @4:57/56
Morning and cold, so felt only so-so. But hills were faster than last week. Legs tired coming back, could go no faster.
Weather: 3C/37F, 20%, sunny

Saturday
4:00 - 20k in 1:51:26 @5:34
27:52/43/53/56
Felt ok - legs tiring last 5k.

Sunday
2:00 - 30k in 2:39:39 @5:19
28:17/28:03/27:46/25:42/25:14/24:35
@5:39/36/33/07/02/4:55
Cold! Cold wind against me going out. The plan is to come back faster, which i did, but had to work to run at that pace. Not comfortable. Last 4k left thigh and knee had some discomfort. I actually expected to slow down the last 5k, so that was good.
Weight: 61.6kg (it is HARD to lose weight. I really want to get down to 60kg.)
Weather: 6C/43F > 3C/37F, 0% > 15% (first time I ever saw 0% humidity), sunny

Mileage Goes Up, So Does Pain

2011-01-10T21:26:00.002+09:00

Week of Jan 3 ~ 9

Plan: 126km 24/10/20/22/20/30
Ran: 126Km 24/10/20/22/20/30 78mi. 11:31

10 weeks to the LA Marathon and my mileage is now where I want it. Had some thigh pain at the end of the week, though, which was understandable.

Monday
Rest

Tuesday
11:00 - Machines and core at the gym
3:00 - 24k comfortably in 2:07:11 @5:18/k
27:19/26:39/26:12/26:22/20:37 @5:27/20/15/16/09
Quads sore last 4k but picked up the pace a bit.
Weight: 62.1kg
Weather: 9C/48F, 20%, sunny

Wednesday
7:30pm - 10k. 1000m x 6 in Yoyogi Park (track closed for 4 months)
3:58/51/54/57/52/48 (200m jog. Total run/jog time 6:30).
Running hard! This is as fast as I can go....
Weight: 61.7kg
Weather: Abt. 5C/41F

Thursday
3:00 - 20k easy in 1:56:05 @5:48
29:01/29:44/28:16/29:03
Easy because quads a bit sore and did not want to stress calf, etc. after last night.
Weight: 62kg
Weather: 9C/48F, 15%, cloudy, windy

Friday
11:00 - Machines and core at the gym
1:00 - 22k in 1:57
8.5 out easy @5:44
500m hill up/down x 5. Up hard 4, Down hard 2
8.5 in @5:01
Hard workout. Wind against me going out and up the hills. Quads heavy last 5k.
Weather: 6C/43F, 5%, sunny, strong wind

Saturday
2:30 - 20k comfortably in 1:50:45 @5:32
28:09/27:37/27:24/27:35 @5:38/31/28/31
Quads sore coming back.
Weight: 61.8kg
Weather: 9C/43F, 30%, sunny

Sunday
10:15 - Out my usual bicycle path with 8 other people. Afterwards we went to the onsen (hot spring place) near my house for hot bath and food/beer.
30k in 2:40:20 @5:21
30:00/29:15/28:00/24:12/23:45/26:08 @6:00/5:51/36/4:50/45/5:01
Planned to go out easy with slower people, then pick up the last 15k. Left thigh started to hurt quite a bit at 10k. Rested a bit at the turnaround, then started out faster and it felt better, although still sore. Had to work hard to run sub 5:00 pace for 12k, fortunately with two other people, but then it hurt more the last 3k, so slowed to about 5:15.
I don't think the pain was serious, just the effects of a 126k week and the hard workout on Friday. Rest tomorrow and we shall see....
Weather: 4C/39F rising to 10C/50F, sunny

Working Back Into Shape

2011-01-02T22:09:00.002+09:00

Week of Dec. 27 ~ Jan 2

Plan: 118km
Ran: 112.3km / 70 mi. 10:05

Happy New Year - Hope you all have an injury-free year of running!

This is the first week of my new training program, which will basically be:
Mon - off
Tues - 24k. Comfortable pace, picking up last 4k
Wed - 9k. Hard intervals (6,000m)
Thur - 20k. Comfortable pace
Fri - 22k. 8.5 easy, 5k of 500m hills (4 hard up, 2 hard down), 8.5 good pace
Sat - 20k. Comfortable pace
Sun - 30k. 15k comfortable, 15k hard. (Can vary somewhat)
After a few weeks, will have to include some marathon pace runs.
Total: 125km / 78 mi.

Monday
Rest

Tuesday
11:00 - machines and core at gym.
1:00 - 24k in 2:10:35 @5:26
27:51/27:32/26:48/21:24
Felt ok. Wanted to pick up last 4k a bit more, but quads tired and sore.
Shoes: 240g K-Swiss (turns out they are Blade Light), no insoles
Weather: 8C/46F, sunny

Wednesday
7:30pm - 5,000m time trial in Yoyogi Park (the track is closed for 3 months). We have a nice 1,000m loop.
21:21. Was able to run this pace with no problem, but actually did not feel like I could go any faster. Definitely not in shape! Had company (Rie, a good woman runner), which helped a lot. Would have been slower on my own. Legs felt ok.
Shoes: 225g Saucony, no insoles
Weather: about 4C/39F, no wind, didn't really feel too cold.

Thursday
3:00 - 20k in 1:51:15 @5:34
28:12/27:58/27:03/28:00
Felt ok except for various minor aches and pains the last 10k. Happy to run at an easy pace.
Shoes: 240g K-Swiss no insoles
Weight: 61.9kg
Weather: 6C/43F, cloudy

Friday
10:00am - 23.5k in 2:07:35 @5:28
28:17/28:38/25:40 (hills)/26:42/18:16
500m hills (Up/down x 5 = 5k). Up hard, down easy x 3. Up hard, down hard, up easy, down hard. Got that? It's a quad strengthener!
Quads sore and legs tired coming back but picked up pace to 5:20/k, then "kicked" last 2k @5:08.
I think this is a really good workout and should build strength for the marathon.
Shoes: 225 Saucony no insoles
Weather: 4C/39F, up to 8C/46F, sunny

This was the 31st. In Japan, as a general rule, you go to your relatives (in my case, my wife's relatives), arrive about 4:00, then drink and eat until 12:30, finishing with "year crossing" soba noodles (long noodles for a long life). Then the morning of the 1st you eat New year's foods and drink sake. In other words, you gain a lot of weight!

Saturday
Back home at 5:00 and ran 10k. Surprisingly, considering yesterday's hard run and all the food, I felt quite good. Planned to run very slowly, but ran 27:11/24:54 and was just cruising easily the last 5k.
Weight: 62.5kg

Sunday
3:00 - 25k (as planned) in 2:07:39 @5:06
26:40/26:33/26:00/24:26/23:58. @ 5:20/19/12/4:54/4:48. Last 2k: 4:44,39
Felt ok. Planned to pick up last 10k to under 5:00/k, which I did. Had some slight niggles in the calf last night, so was a bit wary of it, but it was fine. i am 99% sure it is 100% healed.
Weight: 62.4kg
Shoes: 240g Nike Cage+ with insoles
Weather: 10C/50F, 35%, sunny

Progressing Nicely

2010-12-26T19:10:00.002+09:00

Week of Dec 20~ 26

Plan: 98km
Ran: 98.6 km / 61 mi. 9:09

12 training weeks until the LA Marathon.
Decided to keep the mileage to about 100km rather than jumping up to 120, since my quads are still a bit sore. No calf muscle problems. Still applying the hot brick for 30 minutes each night.

Monday
Rest

Tuesday
11:00 - machines and core at the gym.
3:30 - 20k in 1:48:02 @5:25
27:39/27:13/26:25/26:43
Felt ok.
Weight: 62.4kg
Shoes: 240g Saucony with insoles
Weather: 9C/48F

Wednesday
7:30pm - 8.4k at the track.
1000 x 3, 1200 x 2. Easy in 4:51, 4:34, 4:36, 5:07, 5:02.
Legs ok, but felt heavy - I am heavy.
Shoes: 240g Saucony with insoles

Thursday
11:30 - 20k in 1:52:56 @ 5:39.
28:39/28:03/27:47/28:26
Took it easy. Quads sore, also calf hurt a bit last night, due I think to running400m in street shoes. Used hot brick in the morning also, so the calf was ok, but I was a bit wary of it.
Weight: 62.6kg
Shoes: 240g Nike Cage+ with insoles
Weather: 13C/55F

Friday
3:30 - 10k in 53:24 @ 5:18
27:20/26:04. Felt ok
Weight: 61.7kg
Shoes: 240g Nike Cage+ with insoles
Weather: 10C/50F, sunny

Saturday
11:00 - machines and core in the gym.
2:00 - 20k in 1:47:27 @ 5:27
27:06/26:55/26:31/26:53
Quads a bit sore, right hamstring very slightly sore.
Weight: 62.6kg
Shoes: 240g New K-Swiss without insoles. They feel good. No model name on the shoes, but they are the LA Marathon colors (K-Swiss is a sponsor) and have the Flow Cool system.
Weather: 8C/46F, sunny

Sunday
1:00 - 20.2k in 2:01 @ 6:00. Not sure of time, because the garmin is a bit strange sometimes.
Took it easy. Quads slightly sore, but felt ok.
Weight: 61.7kg
Shoes: 240 K-Swiss no insole.
Weather: 10C/50F, sunny

Next week I will go up to about 120k and try to do some harder runs. At this point I would struggle to do 5k at marathon pace, so I need a good 11 weeks of training. Hope to be back to feeling fit and strong in 2 or 3 weeks.

Building Back Up

2010-12-19T23:00:00.002+09:00

Week of Dec. 13 ~ 19

Plan: 80k
Ran: 77.3k 6:59

Tuesday
4:30 12.3k in Yoyogi Park. 1:07:53 @ 5:31
Felt ok.

Wednesday
10k at the track at night.
400 x 4 x 3 at an easy pace.

Thursday
3:30 - 15k. 1:21:48 @ 5:27
Calf ok, but quads sore.
Temp: 7C/45F, clear
Weight: 62.4kg

Friday
11:00 - weights and core
3:30 - 10k. 56:16. Easy, quads a bit sore.
Temp: 9C/48F, clear
Weight: 62.2kg

Saturday
3:00 - 15k around the Imperial Palace.
6.5 easy in 35:49 @5:31
5k in the Namban club partner race. You and a partner run 5k without a watch. You each give your estimated time and start separately. My time was 26:30 and my partner's was 25:00, so she started 1:30 behind me. If we both ran exactly the right pace, she would catch me right at the finish line. In fact, she caught me about 150m from the finish. Of course, we both could have been running the wrong pace, but we thought we were pretty close. And we were...we won! There were 10 teams. We were 8 seconds slow. (The two timekeepers did a great job of figuring everything out.)
The race was held before our bonenkai - year-end party, which was at the British Embassy, thanks to a woman in the club who works there.
Then another 3.5k easy.
(I just realized: the Palace is 26m long, so our 5k time was almost correct to the second.)

Sunday
3:30 - 15k. 1:14:17 @4:57
26:14/24:44/23:19. Last 5k in 4:37/39/42/35/44.
Felt ok and quads were ok (but sore afterwards). Nice to run at a good pace again...it felt all right.
Weather: 9C/48F, 30%, clear
Weight: 62.7 (due to parties Friday and Saturday night)

Running Again!

2010-12-12T21:57:00.002+09:00

Week of Dec 6 ~ 12

Plan: 54K
Ran: 54K

Running again means, of course, running with no pain. If there was still pain, I would not be running.
So I decided to try 5 on Monday, then one more each day, and it worked fine.
One by-product of not running for 8 weeks is that I am really motivated to work hard to get back into good shape. So there is your new motivational technique: don't run for 8 weeks. Not really recommended, though.
Another is that it made me aware once more of how enjoyable running is. My runs this week were definitely the high points of each day. Does that mean I love running, or just that I don't have a life? ... Well, I think I do have a life, so it must mean I love running. And it's nice to be reminded of that. So let's remember to enjoy each run, even the bad, hard, wet, cold, etc. ones, because...they're better than not running.

Monday
3:00 - 5k in 28:49. Slow, but no calf pain!
Weight: 62.6kg (Ha! Gained 2 and 1/2 kilos. And it's all around the middle.)
15C/59F, clear

Tuesday
11:00 - Weights and abs in the gym, and 10 mins. walking on inclined treadmill.
1:00 - 6k in 33:24 @5:34
15C/59F, clear

Wednesday
1:30 - 7k in 39:18 @5:37
Calf ok, but quads sore! (maybe cause I haven't run for 8 weeks...)
Weight: 61.9kg
12C/54F, clear

Thursday
3:00 - 8k in 42:18 @5:17. Quads sore.
11C/52F, clear

Friday
11:00 - Weights and abs, 15 mins walking uphill
1:00 - 8k in 42:03 @5:15
12C/54F, clear

Saturday
12:30 - 10k in 52:57 @5:18. Wow, 10k! Quads still sore.
Each k got faster, from 5:36 to 5:07, which I was not trying to do.
15C/59F, clear

Sunday
4:00 - 10k in 50:48 @5:08.
Quads ok until last 2k. Last 3k in 4:52/50/49. But just cruising.
14C/57F, cloudy
Weight: 62.3kg (big lunch). I WILL get back down to 60.0

So, I guess the calf is all better. Due mainly to rest, OR mainly to the hot brick therapy. That's the thing with rest and therapies, you can never tell what it was that worked. But that guy swore by the brick, and I think it actually did help. I am still doing it every night, but cut out the mornings. By the way, Kylie, a woman in my club, said I should name the brick, so I christened it Fred. I always thought Fred was a funky name, and it also has "red" in it.
54K for the week. Rest tomorrow, then next week I'll try about 80. If that goes all right, I'll go back into marathon training mode at 120 per week.That will give me 12 weeks until the LA Marathon, with a one-week taper.

The Rock Island Line

2010-12-05T22:53:00.002+09:00

Well, there's no running news to report, so I decided to treat you to some good music.
(I didn't run this past week, I'll do a test run tomorrow and am hoping to be pain-free after 8 long weeks.)

So thanks to an unrelated Leadbelly link from former running and blogging legend, now brewing legend, Steve Lacey, I came upon The Rock Island Line, one of the greatest songs ever, which I hadn't heard for years and years.
Here's the Leadbelly original:

Then it got juiced up a bit by Carl Perkins:

And reached full expression by Johnny Cash (this is a remix, but good; you don't have to listen to the last part):

This is also a great version. Little Richard can generate more excitement just sitting in a chair in a studio than most singers can on a big stage:

Hope you enjoyed that. Talk to you next week.

Another Dull Week

2010-11-28T20:24:00.002+09:00

Week of Nov 22 ~ 28

No running this week, just went to the gym twice. I'll give the calf another week and then try to run.

Went to the Tsukuba Marathon today (an hour+ north of Tokyo) to give out flyers for the LA Marathon, which I am the Japan representative for - promoting it to Japanese runners. I was entered in this race, but of course didn't run.
Well, I picked the right race, at least. It was a perfect day - cool, sunny, no wind, 9:00am start...and a flat course. Too bad. Maybe I'll try it again next year.

Hot Brick Therapy

2010-11-22T23:04:00.002+09:00

Week of Nov. 15 ~ 21

No progress, my calf is still sore when I try to run. I ran 4k on Saturday and 6k on Sunday, with 2 walk breaks in each run. Started Sunday with a slight pain and it got worse as I went along. Was going slow, naturally. It was not a sharp pain, which would have caused me to stop, just a dull pain. Anyway, it looks like at least 2 or 3 more weeks of rest will be required.

Unless...the hot brick therapy works. This technique was told to me by a guy at the American School who works in the athletic office and was a serious soccer player. He has had various muscle tears and told me his surefire cure. You take an ordinary brick and put it in the microwave for 4 minutes (it doesn't explode). You then wrap a towel around it (one layer is what I use) and put it against the afflicted area. in my case, resting my leg on it. For 30 minutes twice a day, before bed and in the morning. Do this for 8 days and the muscle tear will be healed. He says.
Sounds like definitely worth a try, so I went out and stole a brick. Thought I would have to buy one, but passing a house on the street in back of my house, I spotted a brick on a side walkway. It didn't look like anyone was using it, so I went in and grabbed it, stuck it under my jacket and walked back to my house. After I'm finished with it, I'll return it. Which will freak them out more than when it disappeared, if they noticed.

Anyway, the brick should be hot, but not too hot, obviously. You don't burn your leg, you just heat it up. I suppose this promotes enhanced blood flow to the afflicted area. If it gets too hot, I just move my leg off for a few seconds. The heat lasts nicely for about 30 minutes. No progress yet, after 4 days, but I probably should not have run 2 days.I'll keep it up this week and let you know.
Also plan to get more serious about physio and also some acupuncture.

Since I can't run, I enjoy reading about your running, so keep those blogs up to date. Later....

Torn Calf Muscles — Common!

2010-11-15T20:30:00.001+09:00

Week of Nov. 8 ~ 14

The torn calf muscle is still not healed. Tested it on Wednesday night at the track - ran an 800, then a 1000, then on the first lap of a 1600 it started to hurt so I stopped. Had been running easy, about 5min/k pace. Oh well, maybe next week. Or more likely two weeks from now. And have to run even easier.

Walked for 1:20 two days and went to the gym three times to spend some time on the bike, treadmill (walking up incline), and elliptical machine, just so I don't get too fat. I am putting on weight!

I found a blog with an entry on a torn calf muscle, to which people had left comments. About 300 people over the past two years! It turns out that torn calf muscles are not at all uncommon. It can happen to anyone, for a huge variety of reasons (or seemingly no reason at all). Often to beginners or weekend warriors, but also to pro rugby players, experienced hikers, etc. Actually, most people get it worse than I did. Many experience a "pop" sound, clearly audible, and a feeling like someone threw a rock at the back of their leg. They actually turn around to see who threw a rock at them. Then they fall down. That's a grade one tear - puts you on crutches. Mine seems to be grade two, not so serious, but still requires 4, 6, 8 weeks to heal. You're supposed to stretch the calf a lot, do light walking, get some physio...well, I'm doing those.

At first I didn't mind resting a while. But after a month it gets to be a drag. If you're a runner and you're not running...what are you? A blogger, I guess. Talk to you next week!

More of the Same

2010-11-08T20:07:00.002+09:00

Week of Nov. 1 ~ 7

"The same" being, basically, nothing.
Following the advice of my expert commenters, I did not try to run or even jog the club 10k race, instead helping out with the timekeeping.
I had tried to run a bit on Thursday. Got to 23 minutes, 300m from home, when the calf started to get a bit sore. That was enough to tell me to rest for another week.
I did manage to do some walking and stationary biking on four days.

I also decided to throw in the towel on the Tsukuba Marathon on Nov. 28th. I won't be able to race it, and 42km is too far for a training run, so there is no reason to do it. Plus, even if the calf is better, I would risk re-injuring it.

I'll put all my eggs in the LA Marathon basket, next March 20th. If I can start training on Nov. 28th, that would give me 14 weeks.

By the way, I said last week that web articles on muscle tears say to expect 2 to 4 weeks of recovery. I found more that say 5 to 8 weeks. Since it's been 4 weeks, I guess 5 to 8 is not so unreasonable. Don't tear a muscle!
Three years ago I came back too soon from a half marathon and strained a hamstring. We never learn! At least, I don't, it seems.

Hope all of you fellow bloggers stay healthy....

Unsuccessful Attempt

2010-10-31T22:33:00.002+09:00

Week of Oct. 25 ~ 31

Went to the gym on Tuesday for some weights, step machine and elliptical trainer.
Then on Thursday, since my calf had not been hurting for a few days, I went out for a run, thought I would see if I could do 4k. I couldn't - calf started to hurt after 2.1k (13 minutes). I stopped _immediately_ — have gotten older and wiser in the past two weeks.
So I'll take another week off and see how it feels. Internet articles on muscle tears say they take 2 to 4 weeks to heal, so I guess mine will be more like 4 weeks.

Friday I had a business trip, Saturday we had a bit of a typhoon, so I finally got to the gym on Sunday for weights, core, bike 15 mins, elliptical 15 mins, bike 15 mins. Worked up a bit of a sweat, at least.

Thanks for the encouraging comments, talk to you again next week, hopefully with better news.
Actually next Sunday is the club Half Marathon and 10k, which I was planning to race, but now hope to be able to jog (10k). If not, at least the barbecue will be fun.

A Tear, Not a Cramp

2010-10-24T22:05:00.002+09:00

Week of Oct. 18 ~ 24

That's tear as in muscle tear, not as in tears of pain, tears of rage, although I suppose tears of frustration would be appropriate.
Yes, two guys in the club, who know what they are talking about, immediately diagnosed my problem as a muscle tear, not simply a cramp. A search for "muscle tear" yielded lots of good results, so I am stretching my foot, wearing compressions socks, getting some physiotherapy, and mainly, resting until it gets better. Since it is a tear, this will be a while.

Anyway, it will get better eventually, hopefully in time to salvage some kind of a decent run at the Tsukuba Marathon on Nov. 28th.

This week I ran 6k on Monday and Tuesday with the kids, which even though it was an easy pace was a mistake (got the diagnosis on Wednesday, otherwise I would not have run), but it was their last practices, so I kind of wanted to run with them.

Did weights and core exercises on Tuesday, Friday and Saturday, with 8 mins of step on each day, plus 20 mins on the elliptical trainer on Fri. and 20 mins on stationary bike and 15 on elliptical on Sat. Just 15 or 20 minutes on that elliptical trainer drenches me in sweat.
And did a lot of walking today (Sunday), which does not seem to have had a bad effect.

By the way, since it is a tear, the cause was not simply dehydration, but overuse. That is, too much hard training and not enough rest after the half marathon. Sound familiar, Scott? I hope we have both learned our lesson. And that anyone else reading this can learn as well.

Good running...I hope to be joining you soon.

A Lost Week

2010-10-19T20:10:00.002+09:00

Week of Oct. 11 ~ 17

Having suffered a bad cramp in my left calf in the 10k race on Oct. 10, the only plan this week was to rest until it got better. Which did not happen by the end of the week. Still have some soreness on Sunday, will try to run Monday.
It got a bit better each day, but I can still feel some pain. It was a bad cramp!

Of course, jogging (limping) 3 kilometers on it did not help. Interesting that instead of just walking, I continued to jog, even though I had given up all thoughts of it being a race. In fact, with 600m to go, I was actually at the finish line. They needed an extra 600m, so runners had to go out 300m and back again...which I did. Stupid in hindsight, but I was just in the mindset: "This is a race and I should finish." Your mind is running on a certain track and it just doesn't occur to you to shift it over to a different track. Let that be a lesson to us all. If injury strikes, Walk! And you will be back running sooner.

I did drag myself to the gym on Sunday for 8' + 16' of stepping, weights and core exercises. I suppose I should have gone over there some other days, but paradoxically, when I am injured, cross training does not appeal to me. I feel if I'm not running, I'm not "in training." Strange, but there you are.

Calf Cramp Cramps My Style

2010-10-10T22:37:00.002+09:00

Week of Oct. 4 ~ 10

Plan: 12/18/9/9/0/6/10 - 64km
Ran: 14.6/22.2/8/8.7/0/0/10 - 63.5km / 39.5 mi.

10K race started well, ended badly. Details below.

Monday
3:30 - 14.6k. 66:00
5.9 x 2 with x-country varsity boys. Out in 30:09 (25:41 for the first 5k), back in 23:23 (19:27 for the last 5k). Needless to say, a damn good pace coming back. Ran last 3k with 4th and 5th boys, as top 3 pulled away. Jogged extra 2.8k to pick up slow kids.
Weather: 20C/68F, humid.
Weight: 60.8kg

Tuesday
Got a Garmin 405!
11:00 - Weights and core at gym.
3:30 - 22.2k. To school 5.6k and back - 30:48/32:32
2.77k warmup. 600m (exactly!) hill x 6 in 2:40/45/36/33/31/25. Worked hard last 3 with the top girls.
Weather: 24C/75F, very humid.
Weight: 60.6kg

Wednesday
7:30pm - 8k. 43:00. 6 x 1000m.
$:08/03/08/3:55/48/29. Exactly how I wanted to run them - cruising first 3, then picking up the pace.
Weather: 21C/70F
Weight: 60.4kg

Thursday
3:30 - 8.7k. 1.9k warmup in Tama Cemetery and then 800m x 8. (Which Garmin measured from 769 to 794, so that didn't help much. Seems to be 780). 3:20/18/10/26/01/54/48/44. The first 4 I was saving myself for the last 4. Last 3 with Bessie Noll and we were running fairly hard. 2:44 (800) = 3:33/k so a pretty good pace.
Weather: 21C/70F
Weight: 60.3kg

Friday
11:00 - Weights and core at gym.
Rest day

Saturday
Hard rain in the morning and not much time anyway (out all day), so took another rest day.

Sunday
10:00am - 10k race, the Saiko Eco 10k put on by two people in the running club. A small (300 people) 10k that went twice around a lake. Two minor hills (twice) but a mostly flat, pleasant course. Weather was good, about 20-21C, although humid as rain had ended at about 9:00. (By 11:30, it was hot!)
I wanted to run under 39:00, and hoped for 38:00, if I felt good. Last week's 5k time trial was 19:03, so 38:00 was an ambitious goal (although a race is different than a time trial, which is only "practice").
Finally figured out how to customize the Garmin display, so had "Pace" as one display. Ran the first k in 3:36 and realized that was too fast, so eased up. Next two were in 3:51 and 3:52. 3:51 is a 19:15 pace, so I figured that was ok. Next two were exactly the same in 7:43, giving me 19:02 for the first 5k. I then started to pick up the pace. Was moving well and feeling good and caught one guy ahead of me (I was in about 12th) and began catching 5 more, including the top woman. I felt confident of catching them, when at 6.2k...my left calf began to hurt a bit. I slowed a bit, assuming it would go away. It didn't and got slightly worse. I slowed a bit more, now getting somewhat worried. It got worse. I slowed down some more. It got still worse, so now I was reduced to limping along. At this point I realized it was not going to get better and the race was over, so I just jogged (limped) in the last 2+k. Too bad. The top woman ran 38:17 and I definitely would have beaten her. The two guys with her at 6k, who I was catching, ran 37:45, so I like to think I would have been around there.
I guess the cause was dehydration. I had a late dinner the night before, which included some wine and coffee, no water. I still felt full in the morning, so ate nothing for breakfast and only had a cup of milk, a cup of coffee (which I usually do not do, but I wanted to go to the bathroom), and later half a small bottle of sports drink. Obviously not enough liquid in me. The shoes were the new super light racers, but I ran a half marathon in them, so they should not be the problem (I hope!). Maybe too hard a week?...although I did have two days rest. Maybe legs not 100% recovered from the half 14 days ago?
Moral of the story: light dinner before a race, 2 bananas and plenty of sports drink/gel for breakfast, maybe some oatmeal too.
Calf still hurts (11:30 at night) but I will rest tomorrow and hope it will be ok on Tuesday. And there's always another race!

Sort of a Recovery Week

2010-10-04T22:45:00.002+09:00

Week of Sept. 27 ~ Oct. 3

Plan: 0/9/7/8/10/20 - 54km
Ran: 0/10.8/8.6/9.1/0/13.8/10 - 52.3km / 32.5 mi. 4:53

Recovered quickly from the half marathon on Sunday - enough to run a 19:03 5k on Wed. night, which is not so bad for me these days.

Monday
Rest

Tuesday
11:00 - weights and core at gym
4:00 - 10.8k. 57:00. New hill course with kids. A road with a wide sidewalk that goes steadily uphill for about 2k. We ran the upper part, which is a bit steeper. Boys ran 800m, girls ran 700. Ran one with boys and 3 with girls at a good pace. Legs a bit tired, but felt ok. Plus warmup and warmdown.

Wednesday
7:30pm. 8.6k. 5,000m time trial on the track in 19:03
3:49/54/51/43/45. Last 400 - 88.
Hoped to run 3:50/50/50/40/40, although I knew that was too ambitious. Had a good warmup, but was still a bit stiff the first k. Then felt ok, and felt good the last 2k.
I would like to run a 5k race in cool weather just to see what I could do. The USATF USA Masters 5k Championships was on Sunday. 60-64 group was won in 17:11 by a 60 year old. That's pretty fast. I could maybe run 18:11.
Temp: 21C/70F
Weight: 59.5kg

Thursday
3:30 - 9.1k. 64:00
800m x 8 in the Tama Cemetery with the girls and ASIJ 3200m record holder Sara Wilhelm, who is back in Japan for 3 years. Great to see and run with her again (she graduated in 1996).
3:24/10/08/08/06/59/56/01 (walk 2:15 - 3:15). Legs felt ok.
Weather: Fairly hard rain.

Friday
11:00am - weight and core in gym
No run. Legs felt ok, but didn't want to push my luck (did 3 fairly hard days after a half marathon).

Saturday
AM - At the ASIJ cross-country meet. 2.5k with super masters runners Susan and Mary. 2.5k running around the course in 500m bursts.
6:00 - 8.8k at Juergen's house up in northern Saitama with 10 other Namban runners. 49:30 @5:36/k. Not easy running in the dark....

Sunday
5:00 - 10k. 54:50. Left knee slightly sore.
Temp: 22C/72F
Weight: 59.9kg.

I said I wanted a 5k time, but I will get a 10k time next week, as I will run a small 10k race on Sunday. Will run pretty hard with the kids on Mon, Tues and Thurs, so the taper will be Friday and Saturday. Back to long distance the following week (marathon is Nov. 28th).

1:25:03 Half Marathon

2010-09-26T23:05:00.002+09:00

Week of Sept. 20 ~ 26

Plan: 11/22/8/9/0/6/21 race - 77km
Ran: 10.9/23.2/7.4/0/6/5/21 - 73.6km / 45.7 mi.

Finished the week with a good half marathon. See below.

Monday
9:00AM (no school, but a few of the kids came and ran). 10.9k.
Ran with No. 2 girl Arisa. 57:48 - Out 30:25, In 27:23 @5:36/5:00.
Legs felt ok.
Weather: 26C/79F, 50%

Tuesday
11:00 - weights and core at gym.
3:00 - 23.2k. 5.6k to/from school in 32:40/32:28 @5:50/48
2k warmup. 6 x 600m hill (about 300m is actual uphill). Up in 2:40/41/37/29/27/27, jog down (with varsity girls). Plus one extra with one of the boys. 1k warmdown.
Legs very tired running home (I have run for 9 straight days). I need 4 easy days before the race.
Temp: 31C/88F

Wednesday
7:30pm at the track. 7.4k.
1000 x 3, 800 x 3, 400. 5:03/27/02/3:54/43/37/1:46.
2nd with two new slow girls. Last 2 barefoot.
Legs very tired, so took it very easy - just an extended warmup.
Temp: 27C/81F

Thursday
Rest. Heavy rain, so rested today instead of Friday.

Friday
11:30 - 6k. 18:48/16:56
Easy. Legs still not feeling fresh at all.

Saturday
12:00 - 5k. 31:58. Very easy 3k, then 2 500m pickups with easy 500m after each.
Legs felt better but still only so-so.

Sunday
10:30 - Watarase Half Marathon
Got up at 4:30, left home at 6:00 - long trip of almost 3 hours (north of Tokyo).
A nice, fairly small (about 1,500 runners) low-key race around a lake (3 times around). It was a warm, sunny day...I would almost say hot (24-25C/75-77F ?). There was a breeze off the lake (about half of the way around) but the sun was bright and there was no shade.
I felt ok after warming up. Planned to run 4:00/k pace (1:24:23) with Paddy, who ran 1:21 here last year, and we started off at what we thought that was. No kilo markers until 5k and we were at 19:46. The next 5k was 20:21. I felt good, but Paddy's calf became painful so he slowed and eventually stopped. I picked up the pace and ran the next 5k in 19:47. The top woman had been right ahead of us the first 5k, then got further ahead. However, I caught her at 16k and we ran together all the way in. We were going at a good, steady pace, I am sure I did not slow down the 4th 5k, but my watch said 20:58. Very strange. Even if I slowed slightly, I certainly did not slow 1:15 from the previous 5k. The last 1.1k was 4:11 - 3:48/k pace, so too fast, but only by about 12 seconds. So was the course long or just the 20k marker in the wrong place? I measured the course on Map My Run and got 21.22k instead of 21.1 (extra 27 seconds), but actually I do not really trust Map My Run. So...the time might have been faster, but I am happy with 1:25 on a hot day. Gun time was 1:25:13, putting me 4th in the over 50 age group (no 60s age group). I won a thermos.
By the way, the top woman and one of our Namban women who took her 5k splits both said they also thought the 4th 5k was too slow/long.
My legs seem to feel ok tonight, but i will play it by ear for a few days. 5k time trial on Wednesday night...maybe not.

A Bit Shorter and Faster

2010-09-19T22:33:00.002+09:00

Week of Sept 13 ~ 19

Plan: 24/18/8/23/25/20 - 118km
Ran: 22/21/10/20/20/10/10 - 113km / 70 mi. 10:15

No long run but a few hard efforts as I am (not too scientifically) preparing for a half marathon next Sunday.

Monday
22k. 1:59:15
To and from school (5.6k) in 33:18, 29:17 (@5:57,5:14), with a long break after the run to school (pre-workout meeting).
10.8k run, out at 27:49/5k pace, back at 24:15 pace. Legs felt ok coming back.
Weather: 32C/90F, 40%
Weight: 60.3kg

Tuesday
21k. 1:57:29
To/from school - 31:15, 31:15 @5:35. 16:33 warmup. 600m hill x 5. Up: 2:35/40/32/34/30. Torrential downpour on 2nd, 3rd and 4th, which made it fun (and cooler). Then the sun came out again as I was running home.
AM - weights and core at gym.
Weather: 32C/90F > 26C/79F, 35% > 65%
Weight: 60.1kg

Wednesday
10k. At track: 800/1200/1600/1200/800/400
3:17/4:54/6:46/4:18/3:26/1:42. 200 jog after 800s, 400 jog after 12s and 16.
Took if easy, except for 2nd 1200, which did not feel very hard.
Weather: 23C/73F, light rain

Thursday
Rain, so did not go to school, as I had to go in to Tokyo afterwards.
3:00 - 20k. 1:42:46 @5:08
27:26/26:04/24:20/24:55 @5:30/13/4:52/59.
Wanter to run last 10k at 5:00 pace. Felt ok.
Weather: 21C/70F, rain

Friday
20k. 1:40:08 @5:00
27:44/15/23:28/21:41 @5:33/27/4:42/4:20
Wanted to run last 5k at marathon pace (4:21). The pace felt fast, but it was no problem. A good run.
Weather: 29C/84F > 26C/79F, 40% > 65%.

Saturday
5:00 - 10k easy from my father-in-law's place. 30:00/29:10. No time for more.

Sunday
Instead of 20 yesterday and 0 today, ran 10/10, which was just as well.
5:00 - 10k. 29:57/29:36 Very easy. Legs tired. Also have to run with the kids at 9:00am tomorrow (no school, but most of the varsity kids will be there to run).

Next Sunday is the Watarase Half Marathon, in northern Saitama, which is just north of Tokyo. Some guys ran it last year and said it is a flat course, nice race, not too big with about 1,500 runners. So it will be an interesting test of my fitness, and I hope to run a good time (good being under 1:25). So I will taper the last half of the coming week.

Keeping Up With the Kids

2010-09-12T11:35:00.002+09:00

Week of Sept 6 ~ 12

Plan: 23/18/18/19/15/30 = 123km
Ran: 23.9/18.2/9/21.6/20/20.4 = 113.1km / 70 mi.

Ran with the ASIJ X-country team on Mon, Tues and Thurs, which requires some extra effort, and then did a good run on Friday, so it was a hard week, even though I didn't run as much as planned.

Monday
3:30 - 23.9k 2:08:01
To/from school - 5.6k x 2 32:54/32:00 @5:52/42.
Long break after getting to school. Run with varsity boys 4k to Tama river and 1.4k along river. Easy out @5:49, hard back for3.8k @4:10. Ran back .7k to run in with a slow kid, then 4 x 100m barefoot and a series of ab exercises. Fairly hard day.
Temp: 32C/90F
Weight: 60.3kg

Tuesday
11:00 - Weights and core at the gym.
3:30 - 18.2k 1:34:16
To/from school - 5.6 x 2 32:50/31:38 @5:51/38
2k warmup to and in the huge Tama Cemetery (great place to run, wide streets with few cars), then 800 x 2, 400 x 2, 800 x 2.
3:18/06/1;32/34/2:54/53 (abt. 3:30 walk after the 800s). Legs stiff. Saved myself for the last 2 800s with Bess, the top girl. (2:53 800 is 3:36 1000 pace)
Weather: 34C/93F > 30C/86F, 40% > 50%
Weight: 60.4kg

Wednesday
AM - planned to run 10k, but legs sore (right hamstring). Also heavy rain due to nearby typhoon.
7:30 - 400 x 4 x 3 at easy pace - first 4 @ abt 1:42, next 4 @ 1:35, next 4 @1:37. 200m jog in 1:40 after each one, adn 400m jog after 4th and 8th.
Right hamstring was a bit sore all day, but felt fine as soon as I started running!
Temp: 25C/77F. Felt very cool!

Thursday
3:30 - 21.6k 2:38.
To hill near Nogawa Park next to school - 28:20 @5:15.
600m hill x 3 with girls. Up in 2:46/28/18 (2:18 is fast.) Down easy.
3k loop (by myself) x 2 16:47/58 @5:36/39. 5.7k back in 31:55 @5:36.
Felt good on hills but legs a bit tired coming back.
Temp: 28C/82F

Friday
11:00 - Weights and core at the gym.
4:00 - 20k. 1:41:32 @5:04
27:50/43/23:13/22:44 @5:34/33/4:38/4:33
Legs tired all day, but felt ok after 2k. Planned to come back at marathon pace (4:21) but that did not happen. Still a very good run after 4 good efforts the previous days.
Weather: 27C/81F, 60%
Weight: 60.1kg

Saturday
3:00 - 20.4k 1:55:43
28:11/57/20/30:17 (first and last 5.2k) @5:25/47/39/50. Took it easy. Legs tired, but not too bad. Hot.
Temp: 32C/90F
Weight: 59.3kg
First ASIJ x-country meet. Kids ran pretty well, considering it was hot. Bess won the girl's race, kicking in strongly to beat another girl.

Sunday
Rest

By the way, does anyone use Map My Run? I have mapped some runs very carefully at the highest magnification, but they never turn out the same as I had previously measured (by car, for example) or estimated (by pace, but over the course of many runs, so I am pretty confident of the accuracy). Usually the Map My Run is longer. Is this thing really 100% accurate?

Unrelenting Heat

2010-09-06T13:43:00.002+09:00

Week of Aug. 30 ~ Sept. 5

Plan: 20/20/20/30/0/20/20 - 130km
Ran: 23.4/17.7/16/7.8/15/35/0 - 114.9km / 71 mi. 10:02

Plan got altered due to start of American School X-country season, so I ran with the kids 4 days. Monday is their hard day, so I will run long on Saturday and rest on Sunday for the next 8 weeks.
As for the heat, this is officially the hottest summer ever in Japan since record keeping started in 1898. We are now at over 50 days/nights of the temp never falling below 25C/77F, and the average temp is way higher than ever. And it's supposed to continue for another two weeks!

Monday
3:30 - 23.4k. To school and back (5.5k each way, easy pace). 11k with top 4 boys, including about 5k @ 4:20-4:50.
(Long rest after arriving at school and short rest before starting back).
Weather: 33C/91F > 30C/86F, 30% > 45%
Weight: 59.7kg

Tuesday
3:30 - 17.7k. To school and back, easy. 2k easy. 800, 400x2. 800, 400x2, 800
3:15/1:28/1:23/3:04/1:27/1:29/2:53 (with top 6 girls, last one with No. 1 girl)
Weather: 34C/93F > 30C/86F, 30% > 50%

Wednesday
4:30 - 6k. In Nogawa Park, next to school. 3k warmup, 3k time trial. 11:00 (@3:40/k). I came in 4th (ahead of 31 boys). The good thing was, the next 6 boys in back of me were not too far behind, so the team should be pretty good (the girls team will be awesome).
7:30 - 10k. 1000 x 6
4:22/09/06/3:57/4:12/05
Legs a bit tired, but running easily. On the 4th, ran the last 300m at a good pace with Paddy (I was in group B, he was in group A). Last one barefoot, then 1000m easy barefoot.
Temp: 4:30: 32C/90F, 7:30: 30C/86F

Thursday
4:30 - 7.8k. At school, 600m hill x 4. 2:58/3:00/2:42/2:46. With girls, average effort.
No time today to run more.

Friday
2:30 - 15k. 1:24:44. 29:33/29:08/26:12
Weather: 32C/90F, 40%

Saturday
1:00 - 35k. 3:14:44. @5:34
28:39/27:55/27:31/28:05/27:17/53/21 @5:44/35/30/37/27/35/28
Legs real tired last 10 (15?) k. Not bad pace, considering that and the heat (had to run at 1:00 because I had to go out at night).
Weather: 34C/93F > 32C/90F, 30% > 40%

Sunday
Weights and core in the gym. Because I forgot to go on Tuesday and had no time on Friday.

Recovery Week

2010-08-29T20:15:00.003+09:00

Week of Aug. 23 ~ 29

Plan: 10/10/15/10/15/18.6 - 78.6km
Ran: 10/10/15/0/15/18.6 - 68.6km / 42.6 mi. 6:41

A strange recovery week, with a 5,000m time trial, then a marathon pace 5k in a 15k, then 2 hours of hills on Sunday. But one extra day of rest. That's because tomorrow (Monday) will not be a rest day, because the American School X-country team starts practice.
By the way, my fall races will be: a Half on Sept. 26, a 10k on Oct. 10, a Half on Nov. 7, and a full marathon (Tsukuba) on Nov. 28. The first three are speed work for the marathon.

Monday
Rest

Tuesday
10:30 - Weights and core at the gym.
5:00 - 10k. 58:54 (29:55/28:59)
Legs stiff and heavy. Ran in old Mizuno's zero dropped (that is, I cut the heels off). I don't know where that term came from, but it seems to be what people are using. So they went from 240g to 205g. They felt ok.
Weather: 31C/88F, 50%
Weight: 59.6kg

Wednesday
7:30 - 10k. 2k warmup, 5000m time trial, 3k more (1200m barefoot).
18:49. 3:49/43/50/47/40. Legs felt good. Running with Yoshida-san all the way, which helped a lot (he is generally a bit faster than me over 5k (much faster over a marathon)). Kicked well, with last 400 in 84.
Wore new super-light shoes - Asics Sortie Japan Lyte, which I hope to use for the marathon. They weigh 145g on my scale (previous lightest shoes were 180). They weighed 160 in the store, but actually their scale said 1.6kg, so it was only accurate in steps of 100g, and in fact, did not look very accurate. I trust my own scale more and anyway that is what I weighed all my other shoes on. Anyway, they are very light!
They felt great, except that in the last k the bottom of my left foot hurt. I was worried about this (too light?) but ran in them Thursday and realized...ah ha! they were laced too tightly. My left foot is bigger, so when I lace shoes too tightly, the bottom of the foot (for some reason) starts to hurt. This happened once before, but I had forgotten about it. Anyway, I loosened them up and they were fine over 15k. I'll try them in the three races and for one long run prior to the marathon.
Weather: 29C/84F

Thursday
5:00 - 15k. 1:15:14. @5:01
27:40/26:09/21:25 @5:32/14/4:17. Last k 4:07
New shoes again. Planned last 5k @4:30-4:40. Seemed to have forgotten that this is a recovery week.
Weather: 32C/90F, 40% > 30C/86F, 50%
Weight: 59.4kg

Friday
Rest - Business trip
Planned 10k early in the morning but decided to take a rest day since I ran fast the last two days and next Monday will not be a rest day.

Saturday
10:00 - Weights and core at gym.
4:00 - 15k. 1:21:54. @5:27
28:50/27:21/25:42 @5:45/28/09
Felt only so-so, legs stiff.
Weather: 32C/90F, 40%

Sunday
18.6k. 2:17:32. Out: 1:15:00 very easy. In: 1:02:32 moderate.
On the Ome trial course. Through the woods, constant up and down, with some major climbs, including up large steps (roots and rocks) where you just haul yourself up slowly. Last 4k at a decent pace. Legs were pretty tired at the end.
Weather: 34C/93F, although cooler on the trial, which is completely in the shade. (Still hot of course.) Used Camelback and drank a liter and a half of sports drink.

Another 140k Week

2010-08-22T22:34:00.002+09:00

Week of Aug. 16 ~ 22

Plan: 25/30/5/25/20/35
Ran: 25/30/0/25/25/35 = 140k / 87 mi. 13:04

Had to go on a business trip on Thursday, so planned only 5k in the morning, however, after 4 runs the preceding two days, even 5k in the early morning was too much. But made it up on Saturday.

Monday
Rest

Tuesday
9:30 - 10k. 57:36 29:30/28:06
11:30 - Weights and core at gym.
5:00 - 15k. 1:20:59. @5:24
28:27/26:47/25:45 @5:42/21/7
Felt ok coming back although legs a bit heavy.
Weather: 33C/91F, 40%
Weight: 59.2kg

Wednesday
10:30 - 15k. 1:26:44 @5:47
29:38/28:53/28:11
7:30 - 15k. 9k @6:00. Track workout: 800x4, 800x3.
3:39/32/29/22/50/41/14
Legs tired, easy pace. 2:30 walk after each, but 400 jog after 4th. Last one barefoot.
10:30 - 33C/91F. 7:30 - 28C/82F

Thursday
Rest - business trip all day.

Friday
10:00 - 5k. 28:23
5:30 - 20k. 1:41:42. @5:06
27:58/26:53/23:37/23:12 @ 5:36/22/4:42/39
Last k in 4:25. Felt ok after 5k. Planned to run last 10k @ 4:40.
Weather: 29C/84F, 50%
Weight: 59.7kg

Saturday
9:30 - 5k. 29:59
4:30 - 20k. 2:00:27. @6:01
30:16/05/29:57/30:09
Legs real tired (as expected, from quick pace 10k yesterday). Just tried to maintain this easy pace.
Weather: 32C/90F > 28C/82F, 50%
Weight: 59.5kg

Sunday
3:45 - 35k. 3:15:42. @5:36
29:05/05/09/24/27:13/26:06/25:38
@5:49/49/50/53/26/13/06
Legs felt tired going out. Was thinking of cutting it to 30k, but forged on. Felt really tired at halfway point and walked around for a bit. Then coming back, kept feeling better and better. Part psychological? part due to temp dropping somewhat? Stopped for water 8 times (with a bit of stretching each time).
Weather: 33C/91F > 29C/84F, 40%
Weight: 59.7kg

Next week will be a recovery week, which I definitely need (last 3 were 130/140/140). 80-90k with a 5k time trial on Wednesday.

141k - No Aches or Pains

2010-08-16T11:49:00.003+09:00

Week of Aug. 9 ~ 15

Plan: 20/20/20/25/20/35 = 140k
Ran: 20/21/25/20/20/35 = 141k / 87.6 mi. 12:39

Top Namban runner Brett Larner says that he found several plateaus as he increased his training. When you reach and maintain those levels, you show improvement. His were 80k, 100k, 130k and 160k per week. In other words, running 120 a week does not do you much more good than running 100, but if you can do 130, you will show more improvement. I would agree that above 100 (62 mi.) seems to make a difference. Since I have been doing that consistently, my quads are never sore anymore. I'm hoping that 130 or in my case 140 is another plateau.

Monday
Rest

Tuesday
11:00 - Weights and core at gym.
4:00 20k. 1:45:27 @5:16.
28:44/27:03/25:12/24:26 @5:45/24/02/4:53
Legs not moving too well going out, but ok coming back.
Weather: 30C/86F, 60% > 28C/82F, 60%
Weight: 59.4kg

Wednesday
12:00 - 12k. 1:08:04 @5:43
35:05/32:58 @5:51/30 (32C/90F)
7:30 - 9k. 400 x 4 x 3 sets.
Nice pace. All 95-105, but last one in 87. Last 4 barefoot.

Thursday
2:00 - 25k. 2:13:42. @5:21
Pace varied quite a bit as I slowed to run with another runner the 3rd and 4th 5ks.
Weather: 28C/82F (felt cool!), rain at start, nice at finish.

Friday
9:00 - 10k. 54:04 @5:24. 29:21/24:43. (28C/82F)
11:00 - Weights and core at gym.
1:00 - 10k. 48:15.
26:08/22:07 @5:13/4:25.
Felt pretty good at 1:00. Didn't plan to run 2nd 5k so fast...a bit surprising (in the heat).
Weather: 30C/86F, 50%

Saturday
4:15 - 20k. 1:45:03 @5:15
26:49/29:18/25:46/26:08 @5:21/15/9/13
Legs a bit tired, but felt ok. Running easily...had to force myself to slow down last 7k.
Weather: 30C/86F, 50%
Weight: 59.5kg

Sunday
4:00 - 35k. 3:12:39 @5:30
29:27/28:48/28:05/27:46/26:13/26:41/25:36 @5:54/45/36/33/14/20/06
Legs felt just "ok." Took it easy going out, picked up the pace without really trying to the last 15k. Felt ok the last 5k.
Really sweated a lot the whole way - more than usual. Stopped for water 6 times.
Weather: 32C/90F, 50% > 30C/86F, 65% (still 30° at 7pm)
Weight: 60.1kg (pancake brunch).

Train to 140K Derailed by a Stubbed Toe

2010-08-09T20:32:00.002+09:00

Week of Aug. 2 ~ 8

Plan: 25/20/25/15/20/35 = 140km
Ran: 25/20/30/0/20/35 = 130km / 81 mi. 11:42

Had to go on a business trip on Friday, so decided to do 30 on Thursday and 10 on Friday morning, however, I smashed my little toe into a door on Thursday night and it was still very sore on Friday morning. To tell the truth, my legs were trashed from the 30 on Thursday, so I probably would not have run anyway. Would have had to run at 7:30 in the morning, which for this spoiled freelancer is pure agony. Finished the week with a good 35k, though, moving at a good clip the last 5k.

Monday
Rest

Tuesday
9:30am - 10k. 56:04 28:39/27:26 (32C/90F)
11:30 - Weights and core at the gym.
5:30 - 15k 1:23:34 @5:36
28:33/23/26:56 @5:42/39/23 (33C/91F)
Weight: 60kg

Wednesday
High Noon: 12k. 1:08:22 28:47/25/11:09 (32C/90F)
7:30 pm - 8k. 1000m x 6 on the track
4:26/22/28/08/09/01
Felt good. Cruising easily the first 3, so ran the next 3 with the top 3 people in the B group and still felt easy.
6 x 100m barefoot.
Weight: 59.4kg
Temp: 28C/82F

Thursday
4:00 - 30k. 2:39:00 1:23:22/1:15:38
@ 5:18 5:35/5:03
5k splits got a bit screwed up.
Temp: 33C/91F

Friday
Rest - away all day.

Saturday
11:00 am -20k. 1:48:55 @5:26
28:30/27:44/26:58/25:31 @5:42/33/24/06
Felt ok after 4k. Not pushing at all. Heat not too bad - run is mostly in the shade and there was a breeze. Toe was ok.
Weather: 31C/88F, 45% > 32C/90F, 40%
Weight: 60kg
Shoes: 225g

Sunday
3:30pm - 35k. 3:03:50 @5:15
28:40/27:29/30/04/25:41/24:38/23:05
@ 5:42/30/30/24/07/4:55/4:36 last k 4:27
Shady course, cloudy day, breeze, so did not feel hot. Felt ok going out, good last 15k and surprisingly good last 5k. Drank water 6 times and ate 5 Gu Chomps.
Temp: 30C/86F, 50% > 28C/82F, 60%
Weight: 60kg
Shoes: 182g. Interesting - I used to use these only for racing 5k, with a cushiony insole, now I run 35k in them with no insole.

"Easy" Week

2010-08-02T00:14:00.002+09:00

Week of July 26 ~ Aug. 1

Plan: 15/15/10/10/15/20/10 = 95km
Ran: 15/15/11/10/18.5/18/15 = 102.5km / 64 mi. 9:44

This was a recovery week - about 100k spread out over 7 days - but it did include a 5k time trial and a hilly 18k run.

Monday
5:00pm - 15k. 1:27:42 @5:51
29:42/29:06/28:52
Took yesterday off, so ran today. Legs stiff and tired, was thinking about 20k, but decided 15 was enough.
Weather: 30C/86F, 60%
Weight: 60.1kg

Tuesday
11:30 - Weights and core at gym.
3:00 - 15k. 1:22:21 @5:30.
29:45/27:16/25:19 @5:58/27/04
On shady course. Felt ok last 5k, but not really "good."
Weather: 32C/90F, 45%

Wednesday
7:30pm - 5,000m time trial in 19:01.
3:48/51/48/50/43 Last 400m in 86.
Felt ok, running with club member Juergen. Hot, but not too bad. Quite windy.
Had time for long warmup, so legs felt ok.
2000m warmdown (actually extra distance) barefoot.
Weather: 28C/82F
Weight: 60.2kg
Shoes: 182g (lightest, no insoles)

Thursday
11:00 - 10k. 55:59 29:13/26:46
Legs stiff from time trial.
Weather: 26C/79F, light rain, very humid

Friday
9:00 - 5k. 28:08 15;11/12:57
11:00 - Weights and core at gym
7:00 - 13.5k. 1:11:19
Farewell run for Christian Sommer. (Namban is losing one of our best runners).
Included 3 laps around the Detached Palace ( 3 x 3.3k) with 2.5 at a good pace (about 4:48).
Weight: 59.8kg

Saturday
18k but distance approximate. 1:57
Namban run in Kamakura with 36 people. (Not everyone did 18k). Farewell run for Arnaud and Leng Leng, who are going back to Singapore and who will be missed. About 2k flat, then 3k of hills, then 2k flat, then 6k of hilly trials, 1k flat easy, 4k flat along beach road at a good pace (last k working hard thanks to Juergen and Paddy).
Relaxing at a beach club and a fun dinner. A great day.

Sunday
15k. 1:22:36 @5:30
At Tsudanuma (Makuhari) (visiting father-in-law). Measured this with the car and later with Map My Run, which were in close agreement. The strange thing is, I don't think I was running 5:30 pace. The first 2k were about 6:00. After that I picked up the pace, but not much and there are some marked kilometers that I was doing in 5:40, which seemed right, and which I held til the end. Strange....
Anyway, I'll call it 15k and see what happens the next time I run it.
3:00 - 32C/90F
Next week hope to be back up to 140k.

Too Damn Hot

2010-07-27T00:33:00.002+09:00

Week of July 19 ~ 25

Plan: 25/20/25/15/20/35 = 140km
Ran: 25/17.2/30/15/30/0 = 117.2km / 73 mi. 10:42

The week got a bit screwed up by trips on Friday and Sunday, and the HOT weather.
By the way, the temperatures I give are all in the shade. I don't even want to know the heat in the sun. They are on my own thermometer, but FYI I just read that "official" temperatures are measured at a height of 2 meters, above GRASS. Since most of us spend most of our time outdoors on asphalt or the like, actual temperatures are much hotter. If the weather report says it's 33C out, you're actually baking in 38 or 40 degree heat if you go out. And kids and dogs closer to the ground are even hotter! Good to keep in mind....

Monday
Rest

Tuesday
11:30 - Weights and core at the gym.
1:00 - 10k in 28:57/28:03. Legs stiff. 34C/93F
5:15 - 15k. 1:20:20. 28:52/26:41/24:47 @5:47/20/4:58 Tired going out but then felt ok last 5k. It cooled off to 32C/90F!

Wednesday
1:30 - 8k in 45:57 @5:44. 34C Pressed for time, but felt too hot to run more.
7:30 - at the track. 800/1200/1600/1200/800/400
3:25/4:57/6:40/4:53/3:10/93 (jog 200m after the 800s, 400m after the others).
1600 @ 4:10/k, others a bit faster. Legs ok, not running hard. Last two barefoot. 31C/88F

Thursday
30k. 2:32:51 @5:06
Knew I would not be able to do a long run on Sunday, so wanted to get a bit of extra distance.
27:32/26:33/26:11/24:46/23:53/23:54
@5:30/18/14/4:58/47/47
Felt ok after 5k and better after 15k. Stopped for water 5 times and drank a lot. Still lost 1.2kg/2.6lbs.
Time: 4:30
Weather: 33C/91F > 31C/88F 40%
Shoes: 182g. Running in light shoes is nice.

Friday
15k. 1:23:04 @5:32
28:28/27:30/27:06 @5:41/30/25
Legs stiff and tired, but not sore. Thought it would be 5:40 pace all the way, so not bad.
No time for gym in the morning.
Time: 5:00
Weather: 32C/91F 40%

Saturday
Planned 10/10, ran 10/20.
9:30 - 10k 29:50/28:46 32C/90F
4:00 - 20k 1:57:56 @5:54
30:28/29:54/29:08/28:15
Legs tired, hot! Did well to pick up last 5k and finish. Tough run, even though mostly in the shade.
34C/93F > 32C/90F

Sunday
Rest
Went out in the afternoon. Planned 15 in the morning, but legs were too tired and it was too hot.
Will run Monday, although next week I will cut back to 100k or less. Have a time trial on Wednesday and a run in the hills on Saturday (so no long run on Sunday).

140K With Two Good Runs

2010-07-19T09:47:00.002+09:00

Week of July 12 ~ 18

Plan: 25/20/25/15/25/30 140k
Ran: 25/20/25/15/20/35 140k / 87 mi. 12:48

Finally got to 140k! Which is much more satisfying to say than 87 miles.
And felt good at the end of it!
Only running in light shoes these days, and with no insoles. Feels good, no problems.

Monday
Rest (So important - gotta have a rest day!)

Tuesday
10:00 - 10k 30:34/28:43 @5:55/k (24C/75F, rain)
11:30 - weights and core at gym
4:00 - 15k 1:15:54 @5:03
26:22/24:39/24:54 @ 5:15/4:57/59
Felt real good after 4k warmup. Had to force myself to run slower than 4:50. Two runs are better than one on easy days. The one in the morning is kind of a slog, but the one in the afternoon feels great.

Wednesday
11:00 - 12k 34:33/33:28 @5:40
7:30 - 8k 400 x 4 x 3 sets
1:48/39/39/39/39/42/32/29/36/33/35/24
Running easily, legs felt fine. Last two barefoot.
Club divided into 6 groups of 6-8 people, everyone enjoyed the workout.

Thursday
4:00 - 25k 2:03:51 @4:56
5 x 500m hills in the middle.
27:41/26:16/23:34/22:09 @5:32/15/4:42/26
Middle 5k of hills was 3 up hard, 2 down hard.
Up - 2:16/13/13/41/49 Down - 2:34/34/36/1:54/56
Last 5k was 4:30/30/30/26/15. Didn't think it would be so fast! Quads felt ok.
This was a good workout.
Weather: 28C/82F, 55%
Weight: 60.1kg

Friday
11:00 - weights and core at gym
4:30 - 15k 1:24:52
29:03/27:52/27:56
Legs tired, as expected, from yesterday. Very hot day, but cooled a bit, with a breeze, from 4:30
Weather: 31C/88F > 28/82, 55%
Weight: 60kg. I seem to have come down from around 61 to 60.

Saturday
11:30 - 20k 1:56:27
59:30/56:56 @5:49
Legs tired, very hot. 2 water stops.
Wanted to run 10/15, but had to go out in the afternoon.
Along Tamagawa Josui (shady, next to a stream), so distance not quite exact. I should map this carefully on Map My Run.
30 > 32C/90F, 50>40%
Weight: 60kg

Sunday
3:30 - 35k/21.7mi. 3:17:25 @5:38
29:30/24/16/04/28:28/26:30/25:04
Tamagawa Josui. Total distance and splits approx, but very close, esp. first and last 5k.
Legs felt ok and surprisingly good last 10k. Tired last 5k, but quads ok and could run 5min kilos.
Wore Nike fuel belt and drank lots - refilled all four bottles.
Weather: 31C/88F > 27, 45% > 60%
Weight: 60.9kg (bigger than usual breakfast and lunch)

I will try another 140k week, then cut down the following week.

Not 140K But a Good Week

2010-07-11T21:15:00.002+09:00

Week of July 5 ~ 11

Plan: 25/20/25/15/25/30k 140k / 87mi.
Ran: 25/19/25/15/22/30k 136k / 84.5mi. 12:31

Too tired on Sunday to add an extra 4k!

Monday
Rest

Tuesday
10:30 - weights and core at gym.
4:00 - 25k. 2:08:21 @5:08
28:16/25:57/25:06/24:34/24:26
@5:39/12/01/4:55/53
A progressive run without trying to!
First 5k WU, then felt ok. Last 10k not pushing, felt slower than 5:00. Drank no water, was ok.
Weather: 28C/82F, 60%...humid!
Weight: 60.7kg
Shoes: 210g/7.4oz Nike Cage2

Wednesday
10:00 - 10k very easy 30:30/28:44 Typical morning shuffle.
7:30 - 9k with 1000m x 6
4:43/27/25/25/29/18 (200m abt. 3:30 in bet.)
Actually felt pretty good - cruising easily. Last one barefoot, also 600m jog.
Temp. was comfortable.

Thursday
4:00 - 25k 2:15:37 with 5 x 500m hill
29:04/28:43/26:06/26:03 @5:49/45/13/12
5 500m hills in the middle (after 11.4k) - Up: 2:35/33/31/25/21 Down: 2:41/39/39/41/30
Legs tired going out (and hot). Stretched for 4' after 10k and felt ok on hills. Expected 2:35 each one, but got faster. Drank water before and after hills, Tired last 3k.
Weather: 30C/86F, 45%
Weight: 60.8kg
Shoes: 275g/9.7oz Biom

Friday
11:30 - weights and core at gym
1:00 - 15k 29:56/29:32/28;53
Legs very heavy and didn't want to try to go faster because hills Sat. and long Sun. Also very humid, with some rain.

Saturday
2:15 at Kamakura with Jay, Keren and Michael.
22k. 1:57
Distance probably a bit less, but about 15 mins of steep hills in the beginning.
Beach to Zushi Marina, up hill to "Beverly Hills", back to beach road, almost all the way to Enoshima (against the wind), back to beach. Hot but not brutally hot.
Shoes: 182g/6.4oz Nike Zoom Air

Sunday
3:30 - 30k. 2:44:02 @5:28
29:05/27:38/03/26:25/33/27:16 @5:49/31/24/17/18/27
Felt ok first 20k, taking it easy, but legs got tired last 10k. Thought I might add an extra 4k to make the week 140k, but too tired. (Adding extra k at the end of long runs almost _never_ happens.)
Water at 9k, 21k, 24.5k.
Weather: 28C/82F > 26C/79F 60%>80% But it rained 3 times, so why isn't it 100%?

Anyway, 136k is a good week (especially with the hills on Thursday), the most I have ever run.
I'll try for 140k next week....
Good running to you all.

5K TT and 35K Run

2010-07-05T08:09:00.002+09:00

Week of June 28 ~ July 4

Plan: 0/25/20/0/25/15/35 120k / 75mi.
Ran: 0/25/20/0/20/25/35 125k / 78mi. 11:24
Had been having some pain in my left shin, although it's ok after warming up, so decided to take Thursday off (also due to an all-day business trip).

Monday
Rest

Tuesday
9:30am - 10k 60:17 Hot and very humid (27C/81F, 80+%) - like running in a steambath.
11:30 - weight machines and core exercises
4:30pm - 15k 28:42/27:18/26:01 @5:45/27/12
Picked up pace at halfway and felt ok.
Weight: 60.5kg
Weather: 26C/79F, 70%

Wednesday
12:30pm - 10k 29:40/29:00 Legs heavy and tired.
7:30pm - 5000m time trial in 19:19 3:52/52/53/53/48.
Legs felt really tired in the afternoon. Got to the track early and lay down for 10 minutes before warming up. (Yes, lay is the past tense of lie.) But after warming up and stretching I felt ok and got into a nice pace at 3:52 with 3 other guys and held it.
Shoes: 182g
Weight: approx. 60.3kg.
Weather: very warm but not oppressive - 25,6C?

Thursday
Rest

Friday
9:00am - 20K. 29:05/27:52/24:36/24:26 @5/49/34/4:55/53
Sluggish going out, but stretched for 2mins at halfway and was able to run back under 5:00 pace.
Not enough time to run 25k.
Weather: 25C > 28C/82F, 60%

Saturday
11:00am - 25k. 2:14:56 @5:24
28:20/27:13/26:16/26:10/26:56
Very tired last 5k.
28C/82F
Only needed to run 20k for the planned 120k week, but I guess I didn't realize that.

Sunday
3:15pm - 35k. 3:12:02 @5:29
28:10/27:42/34/29/14/03/26:49 @5:38/32/31/30/26/24/21
Felt ok first half. Hard rain at 18k, then steady rain, cleared last 3k. Legs tired last 10k, but held sub 5:30 pace and picked up last 2k - 5:20, 5:00. Hard, but not as hard as I thought it would be.
Drank 6 6oz. bottles of sports drink and water, ate 5 Gu Chomps.
Shoes - 240g.
Weight: 60.4kg
Weather: 31C/88F, 50% > 26C/79F, 75%

Longer and harder

2010-06-27T21:34:00.002+09:00

Week of June 21 ~ 27
Comes with a revelation.

Plan: 20/20/24/15/20/30km 129km / 87 mi.
Ran: 20/20/24/15/20/30km 129km / 87 mi. 11:27

Monday
Rest

Tuesday
20k @5:13 1:44:17
28:05/27:01/24:30/24:39 @5:36/24/4:54/57
Knees very stiff first 5k. 3mins walk & stretch after 10k, then felt better.
Time: 2:30
Weather: 30C/86F, 50%
11:30 - Wts and core at gym

Wednesday
12:00 - 12k. 6k@5:55, 6k@5:27 Knees stiff.
7:30pm - 8k. Another new workout for the running club. 1200 at a moderate pace, jog 100, run 300 fast. x4.
B group did 800m for the last 2. About 3:30 rest between each. That's a tough one on a hot night.
I ran with the B group and took it easy, but still a good workout. Ran the last 1600 barefoot. Felt good!

Thursday
24k. 2:01:22. This was the "harder" part of the week. In the middle of the 20k run (8.6k going out), there is a 500m hill. It is not extremely steep, but steep enough, and continuous. So I ran 10k out, then 1.4 back, then turned around and ran up and down the hill 4 times (an extra 4k). Running hard up and easy down. The ups & downs were 2:20/18/16/15 and 2:36/35/37/35. Pumped my arms hard the last 200m of each hill - that's what weight training is for!
The 20k was 28:51/26:13/23:23/23:21. @5:45/15/4:40/4:40. So the last 10k was pretty good, especially after 4 hills.
Last k was 4:32. Very tired, but quads were ok. Took 3 stretching and 2 water breaks.
Time: 4:00
Weather: 28C/82F, 35%
Weight: 61kg

Friday
15k. 1:21:22 29:05/26:59/25:16 @5:49/24/03.
Legs felt very tired at first. 6th k was 5:56, so I said this is ridiculous and picked up the pace. Then I felt better. Felt surprisingly ok the last 5k.
Revelation: Wore my lightest shoes, which are an old pair of Nike Zoom Air Racing that weigh 182g/6.4oz. - with no insoles! They felt really good! This could be an easy way to achieve "minimalist" footwear - light shoes with no insoles.
Time: 1:00
Weather: 31C/88F, 30%
11:30 - wts and core at gym.

Saturday
20k. 1:51:46. @5:36. Distance approximate, but very close. In Tsudanuma, at my father-in-law's. Ran a different course than usual for the first 10k. Have to measure it by car the next time I go there. Legs tired. Wore my Nike Air Zoom Cage+ with no insoles. I used these for the Santa Barbara and LA marathons, but I now realize they are too soft, especially with insoles. Without insoles they feel much better.

Sunday
30k. 2:38:00. @5:15
28:22/26:27/26:03/25:02/26:04/26:00
@ 5:40/18/12/00/12/12
At planned pace thru 20k. Wanted to go fast last 10k, but legs too tired and temp too hot to go under 5:00. Did very well to stay at 5:12, thought it would be 5:20 or more. Drank 2 160ml bottles of Aquarius, plus stopped and drank a lot of water at 21k, and refilled one bottle. Legs VERY tired and did well to pick up last k to 5:00.
Time: 2:30
Weather: 29C/84F, 60% (felt like 90%)
Weight: 60.2kg (finally got the weight down near 60. Can I keep it here?)
Shoes: 210g old Nike Cage 2 with no insoles. Felt fine.

129k is not my longest week ever, I did two 130+ weeks in 2008, but much of that was twice a day easy 10k runs. So this was my hardest week ever!
Next week: 135k including a 5,000m time trial.

Pretty Good Week

2010-06-21T10:38:00.003+09:00

Week of June 14 ~ 20

Plan: 20/15/15/20/20/25k = 115km / 71.5 mi.
Ran: 25/18.5/12/20/15/27.5 = 118km / 73 mi.

Finished the week with a nice long trail run. Legs tired but not painful, so training is going ok, I guess.

Monday
Rest

Tuesday
7:15am - 5k 28:19 2.5k@6:18 2.5k@5:00
Thought I would try an early morning (for me) run to see if I should do this more in the coming weeks to add mileage. First half at very easy 6:00 pace, stretch a bit, then pick it up to 5:00. It felt ok.
4:00pm - 20k @5:14 26:55/26:40/25:23/25:40 @5:23/20/05/08
Ok going out, legs kind of tired coming back.
Temp,humidity: 28C/82F 50%
Weight: 60.9kg
11:30 - weights and core. 3 workouts!

Wednesday
12:00 - 12k @5:33 5:54/5:13
Pace as planned. Ok, but legs heavy.
7:30 (track) - 400 x 4 x 3. First 2 sets very easy at 1:50, then 1:40, last 2 @1:30. Last 4 barefoot - felt good.
Gave the club members some speed work on a hot night. Broke into small groups (6-8) and had different people lead each 400. Worked very well. Even slower people ran much faster when they were the leaders - great motivational technique. Everyone enjoyed the workout (if they didn't, they didn't tell me...).

Thursday
12k @5:27 5:56/4:58
7:15am. 4 mins. walking/stretching in between the 6ks.
Actually, I now realize that if I am not running the Wednesday night intervals hard, Thursday should be a hard day and not an easy day. (Although today I had to go to Epson in Nagano prefecture.) Then Friday easy, Sat moderate and Sun very long.

Friday
20k @5:09 1:42:55
27:10/26:05/24:49/24:49 @5:25/13/4:58/58
Felt ok but quads a bit sore last 6k.
Time: 1:00
Temp/hum:29C/84F, then rain
Weight: 60.8kg
AM- weights and core at gym

Saturday
15k @5:25 1:21:17
27:33/26:51/26:53 @5:30/22/23
Easy day. Legs quite tired so took it real easy.

Sunday
27.5 2:46:36
Long run on the trails in the hills above Kamakura (very old, cool town an hour south of Tokyo) with two other club members. Then the last hour on roads, including a looong (9-minute) hill. Distance approx because a good part of it was clambering up, down and over big rocks, roots, etc. Actual distance was shorter but I was working much harder than a flat run, so 27.5 is a good approximation of the effort. (The Garmin wearer's battery failed - I don't have one). Cool and pleasant up in the hills, with a good breeze. But a very tiring run.
We tried to go to Ajisai-dera (hydrangea temple) to see the flowers, but since they are in full bloom, the place was PACKED, including about 100m of the road leading to the place. A laughable amount of people. Ah, Japan....

Total for week: 118k / 73.2 miles. 10:56
Next week...130k?

Up to 100km

2010-06-13T23:12:00.002+09:00

Week of June 7 ~ June 13

Plan: 20/15/15/20/15/25k = 110k / 68 mi.
Ran: 20/16/15/20/14/15k = 100k

Cut back the last long run because my quads are sore.
Planning to run nothing under 5:00/k pace (except Wed. intervals). Decided I don't need to run "fast" when I am building up distance. It just makes the legs more sore.

Monday
Rest

Tuesday
20k @ 5:11 26:41/26:08/25:22/25:26
Felt. ok. Ran the pace I wanted to.
AM: weights and core at gym.
Weight: 61.1kg

Wednesday
12:30 - 8k @5:31
7:30 - 8k. Warmup then 1000/1000/1500/1000/1000
4:25/4:33/5:36/4:14/4:18 (1500 @ 3:44/k)
The objective of this workout (for club members) was to run 2 1000s at 15 secs. slower than usual pace (jog 200), then a 1500m time trial (walk 200), then 2 1000s at usual (hard) pace. I decided to let the runners try a 1500m time trial and this seemed to be a good way to do it. I think it was a good workout. I took the 1000s easy and ran fairly hard on the 1500. However, this caused a bit of hamstring tightness over the next few days. From now on, Wednesdays will be easy.

Thursday
15k @ 5:42 28:50/27:55/28:39
Quads stiff first 10k, sore last 5k. Any pace was ok...just for the mileage.
15k is a long way when your quads are sore and you are running at a slow pace.

Friday
20k @ 5:29 27:32/27:20/27:14/27:34
Kept the pace easy. Quads a bit sore the last 3k.
AM - weights and core in the gym.

Saturday
14k @5;22 26:43/26:22/22:04
Last 4k @ 5:32 as quads got sore.

Sunday
15k @ 5:36 (different course, no splits)
Legs tired and right quad sore.
Well, 100k is ok for the week.
Weight: 61.2kg

Total for week: 100k / 62 mi. 9:14
Nice weather every day but next week is supposed to be rainy (start of the rainy season).

Revving Up (for the World Cup, too)

2010-06-06T19:54:00.003+09:00

Week of May 31 ~ June 6

Plan: 10/15/10/15/10/10/20 = 90k / 56 mi.
Ran: 10/15/10/15/ 0/15/10+15 = 90k

First week of marathon training leading to a Nov. marathon. Will spend 3 weeks working up to 140k weeks, which I will then maintain, more or less, for 18 weeks. For a bit of historical perspective, before the LA marathon in March I had 9 110/120k weeks. Prior to that, before the Santa Barbara marathon in Dec. I had 18 weeks of 88-113K.

Monday
10k @5:09 26:18/25:15
Felt ok, legs a little stiff.

Tuesday
15k @ 4:48 1:12:03 25:30/24:18/22:14 @5:06/4:52/4:27
Very surprising. Not trying to go fast, but every k was 10 secs faster than i thought I was going.
Due to the new Biom shoes or to having fresh legs (haven't run much last 2 weeks)? Probably fresh legs.
AM: wts and core at gym.
Time: 4:00
Temp/humd: 23C/73F, 30%
Weight: 60.7kg

Wednesday
10k @ 5:21 27:04/26:34

Thursday
15k @ 4:47 1:11:50 25:19/23:48/22:42 @5:05/4:46/4:32
Around the Imperial Palace (each 5k actually 26m short). Lovely day for a run.
Ran in between afternoon meeting and evening drinking bout with 5 other blokes to do our World Cup pool. You put in 6,000 yen and "buy" teams in an auction format. Each time one of your teams wins, you get 3 points, and 1 point for a draw. I came away with Argentina, Cameroon, Greece, Slovenia, Slovakia, Algeria and South Africa. Not so great, but not so bad either. None of those teams are real losers. If Argentina, Greece and Cameroon go through the first round, Slovenia gets past England and USA, the home team does well and the other two win a game, I could be ok. Oh, and if Argentina wins the whole thing. So root for my teams. Go Slovakia! (Note to Ewen & Jon: Steve got Australia, but spent most of his money on Spain and Italy, so only has 3 teams.)

Friday
2 - 3 hour meeting turned into 5 hours. Planned another Palace run, but had no time.
Actually, just as well, because I ran too hard Tuesday and Thursday.

Saturday
15k @ 5:33 Left thigh a bit sore, just wanted to take it easy.

Sunday
8:00am - 10k @ 5:51 Moving at any pace in the morning is acceptable.
2:30pm - 15k @5:16 1:19:06 27;11/26:05/25:49 @5:27/5:13/5:10
Legs tired, as I suppose they should be, since I ran 39k last week and 35k the week before.
Temp, humd: 25C/77F, 40%
Next week: 110k

Another 5k - Same Result (And Another Birthday)

2010-05-30T20:21:00.003+09:00

Week of May 24 ~ 30

Monday
Whoops, today seems to be my birthday. 63 and still not grown up. Hard to believe I'm 63, since I feel like I'm in my early 40s, but that's what running will do for us. Wish I was running like I was in my early 40s, but I think I have a few good years left.
Anyway, today was a rest day, after the 18:32 5k yesterday.

Tuesday
8k easy @5:38 pace, hamstrings ok.
Am - weights and core at gym

Wednesday
Another rest day - 5k time trial tomorrow night.

Thursday
5,000m on the track at 7:30pm. 18:34 with splits of 3:41/39/41/49/44. Last 400 in 85.
I wanted to run under 18:30, hopefully about 18:20. I felt good but started out too slow - 3:45 pace for 800m then picked it up. This was a big multi-club time trial held in 3 sections, with about 70 people in each section. I was in the middle group (17:00 ~ 18:30). Had a nice group of people to follow for 3,000m, but then I slowed a bit and lost them. That caused me to slow more, so ran a 3:49. Ran in alone, but picked up the last 400. Too bad I couldn't go faster, but I suppose it was a pretty good effort since I have not trained hard for about 6 weeks - basically have been running 50k/30mi weeks. I'd like to try to run a good one in late September after 4 months of hard training.
The fast section (under 17:00) was...fast. Two guys were hammering (actually they were cruising) at about 3:05 per k. The one in 2nd was a tall, young guy, very smooth. He moved ahead with about 4 laps to go, picking up the pace. Then with 300m to go...Zoom! He just took off. Looked like he was running an 800. Everyone went "Whoooa." Like, Oh, that's how a good runner kicks in a 5000. He flew across the finish in 15:06. 6 guys were in the 15s. Fun to watch.
Weight: 60.3kg
Shoes: 192g (light racers)
Temp: 19C/66F

Friday
Rest. Am - weights and core in the gym.

Saturday
7k very easy. Legs not sore but kind of stiff and tired.

Sunday
15k. 1:16:16. @5:06
26:24/25:12/24:39 @5:17/5:02/4:56
Legs felt fine, hamstrings fine, although quads getting a little sore at the end. Seems like the first nice run in a long time (the 5ks are more like sprints). The first in 6 weeks, actually. Cruising at a 5:00 pace feels good for a change.
So I am ready to start my marathon training tomorrow. The first week will be building back up to decent mileage, probably 90k/55mi, then going to 110, then to 140, which is where I want to be.
Weight: 60.1kg. This is quite low, considering I haven't been running much. It is due to my new policy of not eating before going to bed. I expect to get really lean this summer, down to 59 or below, which is where I have not been for a long time.
So...bring it on!

Easy Week with 18:32 5k at the End

2010-05-23T19:51:00.003+09:00

Week of May 17 ~ 23

Only 35k, but it ended well with an 18:32 5k. The objective was to heal my hamstring and run a decent 5k on Sunday, so mission accomplished.

Monday
6k easy @ 5:30/k.

Tuesday
Rest
AM: weights and core at the gym

Wednesday
8k very easy @5:39. No track workout.

Thursday
8k easy @ 5:26. No pain in hamstring.

Friday
Rest
AM: weights and core at the gym

Saturday
6k @ 5:06. Easy, then from 2.5k @5:00 for one k, 4:06 for one k and 5:00 for last 1.5k.
Hamstring ok, but felt kind of sluggish (from not running much).

Sunday
Mari Tanagawa Ekiden. Mari Tanigawa has been retired for several years but is still a very popular runner in Japan because she became one of the top Japanese marathoners without coming up through the corporate pro team system (she was one of us!).
This ekiden is 4-person teams, 5k each, along the wide path next to the Arakawa river in northern Tokyo. There were 1,700 teams in two divisions (men's and women's/mixed). I suppose 1,000 teams in the men's division.
The weather was about 17C/63F and raining, although not hard rain.

Unfortunately one of our members got sick the day before and could not run. I found a substitute, but due to a communication problem (misunderstanding) he did not make it. However, it was ok, since I was coming off a hamstring problem and the other two guys, Paddy and Harrisson, both have had sore ankles. So none of us was treating this as a "must try to run fast" race, but rather as a "let's see how the injuries are" race. And since it was chip timing, we got our official times, even though we did not officially finish.

I ran the first leg. Due to waiting for the fourth member and a long line at the registration, I only had time to jog 300m to the toilet, then another 300m to the start. I started in the middle of the pack, so could not move too well for about 500m, and then better but still not up to speed for the next 500. Actually, this was just as well, as it served as a warmup. Still, I ran it in 4:06. The rain was not a factor, but the puddles were. After that I moved out and got into a good rhythm, having fun picking out groups to pass and flying (well, kind of) by them. I felt good and the hamstring was fine. Didn't even think about it.

I didn't see any of the remaining kilo marks, but there was a 3.5k mark at the second turnaround. The course went out, turned 180°, came back past the start, went out the other direction, another 180, then back to the start area and around a track, where the handoff zones were. It was perfectly flat...a good course and good for spectators/teammates. Anyway, at the 3.5 mark I was 12:56, so 8:50 for 2.5k, or 3:32 per k. (17:40 pace if the marks were correct). Finished in 18:32, so the last 1.5k was 5:36, or 3:44 per k. Paddy's garmin measured the course at exactly 5k. Anyway, 95% if not 100% of large Japanese races are measured correctly.

So considering I have not done any hard training for the past 5 weeks (except for a few sessions of 400s, which were not that hard), and considering that my 5,000m time trials over the past year have been about 18:50 (not races, but as hard as I could go in training), I am very happy with 18:32.
Of course, immediately after saying that, I think, gee, if I get into really good shape I could give sub-18 a shot. By October, I intend to be in really good shape (marathon shape, but my 5 and 10ks are based on stamina and not speed anyway) so maybe I should try to run a 5k race then. I am planning a 10k and a half...maybe I can fit a 5k in also. Before a marathon in November (probably Tsukuba).

Looking directly ahead, there is a big 5,000m time trial on the track this thursday - our club and several others. If the hamstring is ok I will try to run a good time then. Then ease into marathon training the following week.

As for the dnf ekiden, next year we will come back and run it well! We now know exactly what to expect, where to be, when to be there, etc., and it's a fun race, so...next year!

Hope you dear readers are running well and enjoying the warmer weather (don't know about you Aussies in Oz).

Biding My Time

2010-05-16T20:16:00.002+09:00

Week of May 10 ~ 16

51km. Just taking it easy to heal my (slightly) sore hamstring before 5k in an ekiden on May 23rd.

Monday
6.5k @ 5:30 (approx). With Amer. Schood girls.
Went to physical therapist in the morning. HS is not sore, but interestingly is a bit painful when pressed...showing that it is not healed.
Weight: 60.8kg

Tuesday
In Nogawa park, 6 x 400 with girls @ about 84 (turns and slt hill).
HS slightly sore at first, but ok on 400s.
AM - weights and core at gym

Wednesday
7.8k at track. 1200 x 4, 600 x 2
Very easy - about 4:40/k. HS sltly sore.
Interesting how much faster you run on a track, even when you are running "easy" (see next two days).

Thursday
9k. Very easy @5:39

Friday
10.5k @5:32. Easy with Don McMillan (visiting from Calif.)
New BIOM shoes - look cool and feel great. I am an official Biom tester, so got a free pair, which is good because they cost ¥35,000 ($375).
"Natural Motion", yak leather, Polyurethane instead of EVA, bonded not sewn. They last twice or more as long as other shoes (they better!). Check them out at thebiomproject.com. Made by Ecco of Denmark.
AM - weights and core.

Saturday
Rest. HS Invitational track meet, with the usual league, plus international schools from Okinawa and Korea. Our kids ran very well. Beautiful day for running.

Sunday
10k @5:42
Very easy. Hamstring soreness 0.5 on a scale of 10. Not zero.
Weight 60.2kg. By the way, in an impressive display of will power, I stopped eating before bedtime about 4 weeks ago. I have been eating quite a bit before bed for many, many years, so it is no mean feat. I tend to wake up early in the morning, starving, but once I start running decent mileage again I should lose even more weight than the 2kg (4.4lbs) I have already lost. I plan to be VERY thin next fall.

Easy Week

2010-05-09T23:26:00.002+09:00

Week of May 3 ~ 9
53.4k/33 mi.

Monday
10.4k 10k easy in 55:54 @5:36
400m barefoot on asphalt just for the fun of it.
No pain in hamstring, slight stiffness.
22C/72F
61.2kg

Tuesday
6.4k
At Fuchu 300m track.
400 x 7 81/80/79/78/77/79/76
Was going to run easier, but Arisa wanted me to pace her.
HS sltly stiff when warming up, but totally ok during the 400s. Easy tomorrow!
4:00 24C/75F
60.6kg

Wednesday
7.6k at the track
1000 x 2, 600 x 4. HS a bit sore, so took it very easy.
1000s in 4:06/4:29, 600s easy.
Morning: wts and core at gym.

Thursday
9k at 300m track. just running by myself. 4.5k easy, stretching, 4.5k @5:10 to 4:55.
HS only slightly sore.
4:00 28C/82F
60.8kg

Friday
6k @5:40. Easy run after gym workout.

Saturday
Rest. American School track finals. Very good efforts by all of our kids. Sam Krauth won the 3000m and 1500m, Soren Rasmussen won the 800, Arisa won the 1500m.

Sunday
14k @5:21. 1:14:50.
5:31 for 5k, then 5:15. HS did not hurt at all, so did not want to push my luck.
4:00 25C/77F
60.6kg

One more easy week, then 5k races on the 23rd (ekiden) and 27th (big time trial), then will get back to marathon training from June, which I am really looking forward to.

For those of you who are injured and can't run...dance:

In a Holding Pattern

2010-05-06T23:00:00.002+09:00

Week of April 26 - May 2
The hamstring is improving. Mainly focused on running with the ASIJ kids and taking it easy. I have a 5k race (ekiden) on May 23rd and also a 5,000m time trial on May 27th. Will start serious marathon training again on June 1st, so just waiting around for that.

Monday
6.2k. 5.4 @ 5:30, easy with top distance guy, who also has a sore hamstring. HS felt better after running. Also 8 x 100m barefoot on artificial turf.

Tuesday
8k. 3k on a treadmill at 10:30. Also weights and core.
Then 5k at 12:30 @ 5:17. HS slightly sore at first, but almost fully ok at the end.
(From 2:00 hard, cold rain.)

Wednesday
Rest. Business trip to Hamamatsu.

Thursday
9k. 4.5k warmup, then 12 x 300m (4 sets of 3), picking up 200m each lap.
HS slightly sore.

Friday
8k @5:29.HS pain 1 on a scale of 1 to 10...but 1 means you still have to be careful.
AM; weights and core and 15 mins. on elliptical trainer.

Saturday
TELL charity 5k and 10k, which I help to organize (race director). A beautiful sunny day and we had 970 people turn out, which was great. (TELL is the Tokyo English Life Line, a free telephone counseling service.)

Sunday
20k @ 5:36
Easy pace so as not to stress hamstring. It was ok, but got a bit sore at the end. 18k would have been good. Legs also getting tired!

Total for week: 51.2k 4:42

Best running video ever

2010-04-30T22:40:00.001+09:00

Thanks to Stacey of Runner's Girl Blog Spot

Hamstring Issue

2010-04-26T22:54:00.002+09:00

Week of April 19 ~25

Monday
6k. 24 mins. fairly easy with the kids, then 70m hill x 10, "sprinting" up.

Tuesday
4.8k At the Fuchu 300m track. 400 x 6. 80/81/81/81/81/81 (100m slow walk in between).
Rain and cold (abt. 13C/55F but felt colder). With 3000/1500m girl runner Arisa. Kind of funny...kept trying to pick up each one, and each one was the same 81. Arisa and I just didn't have it to go fast today.
Due to the accumulation of the 19:00 5k (in the middle of a 20k run) on Sunday, hills on Monday and 400s today, my right hamstring was sore at the end of the workout. Actually, I think the hills yesterday was the mistake.
AM: weights and core at the gym.

Wednesday
8.4 at the track in the evening.
1000/600/1000/600/1000/600/400
4:30/2:35/4:27/2:26/4:21/2:36/1:44 (200 jog after each)
Right hamstring a bit sore, so took it very easy. Fortunately, it was ok.

Thursday
Rest. Rt hamstring sore. Also cold rainy day.

Friday
Rest

Saturday
Rest
Hamstring sore early morning, but not in the afternoon.

Sunday
18.2. Easy run with 6 Namban Rengo members.
1:42:30. Out 52:30, In 50:00. @5:46/5:30.
On dirt and asphalt path of Tamagawa Josui (old Edo watercourse).
Right hamstring slightly sore, but not bad and did not get any worse.
Actually, with a hamstring problem, rest does not seem to help. I have had this experience before. Easy running is better, although 18k is too long.

Total for week: 37.4k 3:34

Mostly Short and Quick

2010-04-20T23:40:00.002+09:00

Week of April 12 ~ 18

Monday
9.4k with kids. About 5k easy, then 10 x 70m hill, hard. Easy back.
Cold and rainy.

Tuesday
7.3k at Fuchu track. 400 x 8
86/82/80/79/79/79/80/78
With top 1500m girl. Felt ok once warmed up, but 79s felt harder than last week.
AM: weights and core at gym

Wednesday
Evening at the track. 2k warmup, 1600/1200/1000/800/600/400
5:56/4:40/3:58/3:10/2:19/94
Felt ok, ran the first 1500 hard for time (5:28) just to see what I could do. The rest at about 4:00/k pace.

Thursday
7k with kids in Nogawa park (next to the school).
Relay race: 200/200/400/800 x 2. Ran fairly hard and jogged in between. Didn't have a watch.

Friday
Rest. Had to go to Hamamatsu (Yamaha).

Saturday
15k @ 5:02 1:15:27
Stiff at first, but felt fine after 3k.
Snow in the morning! Track meet cancelled.
Very strange weather. It never snows in April....

Sunday
20k. Around Imperial Palace with Namban runner James Midgely. He wanted to run the 4 5ks in 25/20/25/20. I ran 25:07/19:00/24:25/23:19. (26m short).
He took off like a shot on the second 5k, I worked hard to follow. Followed for 3k, then eased up a bit. All in at the end, did not plan on running that fast. He also took off on the 4th, but I was content to cruise around on my tired legs in 23+.
Pretty hard run, considering I will run hills on Monday and 400s on Tuesday.
LOTS of people running around the Palace. The Japanese running boom is not subsiding.

Total for week: 67.7k 5:44 (only 67, but 5 "hard" workouts)

Great Asics video

2010-04-13T20:06:00.001+09:00

A history of Asics, narrated by the founder, Mr. Onitsuka, before he died. (I once had a pair of Onitsuka Tigers.)

It's in origami and English.

Getting Back Into it

2010-04-12T22:29:00.002+09:00

Week of April 5 ~ 11
A few good workouts. Not trying to put in mileage, just focusing on running with the American School kids 2 or 3 days a week and doing some speed work.

Monday
18.7k 1:36:37
5.5k to ASIJ in 30:51 @5:36
.9k warmup with kids
4.1 in 16:31 @4:00
Hill sprints (8 x 70m hill)
1k back to school, then 5.5k home @5:27

Tuesday
At 300m Fuchu track with kids.
3.6 @ 5:24
400 x 6 76/76/78/76/77/76 (100m slow walk in between). First 2 behind the boys, who are too fast, last 4 with top 1500/3000m girl (Arisa). Last 2 were hard. Fun workout. 2.4k warmdown
Weather turned warm at 18C/64F
AM - weights & core & 10 mins on elliptical trainer

Wednesday
Track workout in the evening
3k warmup, 100m x 6
4:07/01/07/02/03/3:59 (jog 200m, 2:30)
Pace not hard, but didn't want to go any faster.
Got cold again - 10C/50F and light rain.

Thursday
10k @5:14 Easy

Friday
20k @4:52
26:23/25:04/23:11/22:37 @5:17/00/4:39/31
Last 2k 4:21/23
Legs a bit stiff, not smooth and easy
Time: 4:30
Temp: 14C/57F

Saturday
Rest, went to ASIJ track meet. Good 1500 by Arisa, 5:17 and she beat Izzy, a strong runner from Sacred Heart.

Sunday
12k @5:17. Easy - felt ok.

Total for week: 80.7k/50 mi.) 6:57

Easy Week and Cherry Blossom Viewing

2010-04-05T13:13:00.007+09:00

Week of Mar 29 ~ Apr 4

After not running at all the week after the LA Marathon, I got back into it with an easy week of 45.5k.
Sunday I went to the big park 5 minutes from my house, which is famous for cherry trees. The cherry blossoms were full and a few thousand people were having fun doing "hanami", literally flower viewing but in fact it means picnicing/drinking while sitting under the cherry trees. Something that every person in Japan, Japanese and foreigner alike, enjoys doing. Took a video with my new iPhone. I guess I have to practice so I can do this with less bouncing, the way Scott and Ewen do it. Fortunately, it got too crowded to run. Anyway, it gives you a rough idea of what Hanami in Japan is like.

Monday
7.5k @5:28.
Planned 10, but quads were a bit sore after 5, so cut it short. Felt ok, though.

Tuesday
6.5k At Fuchu track (300m) with ASIJ kids (with two top distance girls, actually).
600/400/300 x 3
2:16/86/63 2:13/86/60 2:21/84/57
Not hard, but had to work a little.
AM: weights and core in gym

Wednesday
5,000m time trial at the track at night
18:54 3:44/50/48/50/42
Felt pretty good. Legs were ok, slightly tired. Did I run a marathon 10 days ago?

Thursday
Rest - calves a bit sore.

Friday
Cold rain. 2k on treadmill at the gym. I hate running on treadmills, so got off after 2k. No time to run outside, but some more rest is ok.
Weights and core.

Saturday
12k @5:16 Easy at 10:00am. Felt ok.

Sunday
9.5k @5:30 (walking part not included). Easy in park with iPhone.

Here's the video:

Good read on LA Marathon

2010-04-01T13:45:00.005+09:00

As I said, some bloggers wrote much more interesting accounts of the LA marathon than I did. Here's another good (and funny one) one, by the Punk Rock Runner. He's good on the Oakland marathon also.

http://punkrocktriguy.blogspot.com/

Here's the only race photo of me taken by my daughter near the finish.

And specially for Ewen, who for some unknown reason, thinks that arm warmers are "girly" despite the fact that many top male marathoners in Japan and the US wear them (you want to try telling that to this dude?):

Time To Get Serious

2010-03-29T21:02:00.003+09:00

But first....
I discovered that a lot of people wrote a lot more, and a lot better, than me about the LA Marathon. In fact, if you really want to know about the races I run in, don't read my blog, read other people's. Two specifically about LA are those of The Running Fat Guy and Chicrunner. It seems that there was a really fun race out there that due to my focus on time I missed a great deal of. Well, I kind of saw it, but didn't really take it all in.
Those folks even have cool videos (love the dancers, runningfatguy), and photos. Did I forget to mention the drag queen cheerleaders? Sorry about that, one of the high points of the race. I did completely miss the Kodak Theater, Whisky A Go Go and several other famous spots, although I did notice Graumann's Chinese Theater. There were lots of cool bands too, and taiko drummers. Oh well, I can drive the course the next time I'm in LA....

Photo from LA Runner's blog...thanks....

Thanks to Glenn Jones (the fat guy) I also found a good blog - discombobulatedrunning - and that led me to Captain Nuts -the smithendorffiles - check those out. (See Captain Nuts' Gasparilla report - great.) Obviously, any runner named Captain Nuts has to have a good blog.

So...about getting serious. I was watching The Killers DVD, Live from the Royal Albert Hall, which I HIGHLY recommend. In fact, if you have any kind of a large TV and an audio system, and you like rock music, this is an absolute must. And as this great music surged over me, inspiring and empowering me, I thought, Tokyoracer, it's time to stop frigging around and get serious. You have still not put in a really good marathon effort. You are still falling apart at the end of these things. More hard work is called for. A lot more hard work.

So when I get back into marathon training, which will be June 1 (running a 5k in an ekiden on May 23rd, which I would like to run fast), I plan to up the mileage to about 140k (87mi.) a week, with either 3 hill intervals or one long marathon pace run plus one very long run. The hill interval stuff comes from world record holder Hosaka-san, who does 5 x 1000m (up/down) twice a day. Of course I am not going to do that, but 6 x 500m, one day up, the next time down, in the middle of a 24k run, sounds like it would be good for the quads.
Basically, I want to work very hard and become a man of steel. Well, a man with quads of steel.

Are we human? Or are we dancer? ... Or are we going to be a pure, lean, mean racing machine? I'm ready to turn it up to 11.

They Don't Get Any Easier

2010-03-25T06:51:00.002+09:00

Week of March 16 ~ 21. LA Marathon.

I keep waiting for them to get easier...I keep expecting them to get easier. But they don't. This marathon was just as painful as the previous ones...which is pretty damn painful!
The short story:
3:08:17. Age grade: 83%. 1st in the M60-64 age group, out of 421. 226th overall out of 22,484. 204th male out of 13,311.

Tuesday
Travel to US.

Wednesday
AM- 6.6k easy in 38:19.
PM: On track with Pasedena club. 7.2k with 2k @MP, jog 400, 1k @MP.

Thursday
5.3k easy in 30:17

Friday
Rest

Saturday
4.8k easy along course down Sunset Blvd in 28:30.
Jet lag not improving at all, but feeling ok.

Sunday
The day did not start out too well. Eric, my daughter Jennifer's fiance, was my driver for the trip to the start at Dodger Stadium. This should take no more than 30 mins. from the apartment. We left at 6:00, marathon start to be 7:25. Got on to the 101 freeway, which after about 5 minutes, in the two lanes for the 110 to the stadium, came to a complete halt. Lots of people going to the marathon! Inching along. Not good. Gave up, decided to go further down, get on the 5 coming back up. Looked over at the 5, also not moving at all. Now both of us getting a bit worried, Eric frantically checking his iPhone for traffic and route information. Drove around in no man's land for a while looking for other freeway possibilities, finally Eric figured a route to get me close to Sunset (which was of course closed to traffic) as close as possible to the stadium. Got out of the car a bit after 7:00, about 2 miles from the start. Jogged there at a decent pace, with lots of other people. In general, a nightmare for thousands of people. Got to the start area, climbed over a fence, and was in the 3:00 to 4:00 corral...with one minute to spare. However, they delayed the start 22 minutes (knowing that lots of people were late). So I had some time to relax.

I thought I was fairly near the front, but after the race started, realized that there were A LOT of people ahead of me, including a lot of slow people. It took 1:15 to the start. The start and first 1.4 mile was on a road/parking lot around the stadium, not so wide. Also included a hill. On the downhill the crowd finally started moving, but the first mile was slow.

I felt ok and was running very relaxed, but due to hills (not steep but rather long) and general difficulty in finding the right pace at the start, my first 8 miles were very up and down.
To describe the race in terms of splits, for 5ks (target 21:48 or 4:21.6/k) they were: 22:09, 22:13, 21:51, 21:53, 22:04, 22:17, 23:09, 22:44, 9:56.
Even though they were fairly even, within each 5k the pace was up and down, and I did not hit the target pace at all.

Per mile (target pace 7:01), the splits were:
1 7:53 Disappointed to lose 50 seconds already
2 6:43 Trying to compensate
3 6:49 Downhill
4 7:20 Uphill
5 7:44 Uphill
6 6:25 Down/uphill. Drank the Weider gel I was carrying.
7 6:56 Downhill. Finally passed the 3:10 pace group (should have started ahead of them).
8 7:10 Got 2 more gels from Jennifer
9 7:01 Hollywood Blvd. Very small kid passed me, looking great. Later found he was 10 years old, ran 3:03:40.
10 6:55 Started taking the 2nd gel, a little at a time.
11 7:04 Graumman's Chinese Theater
12 6:59
13 7:22 Uphill. Halfway about 1:33
14 7:06
15 7:04 Chateau Marmont.
16 7:03 54-yr-old guy named Frank Tai caught me and we ran together for 2 miles at a nice pace. He told me there was one 60-year-old ahead of me (he knows Cal. runners). Until I saw the results later online I assumed I was 2nd. The guy had been ahead of me, I passed him between 35 and 40k (without realizing it), as he ran 25:02 for that 5k.
17 7:08 Rodeo Drive! Bottom of left foot started to hurt. I think the shoe was laced too tight.
18 7:12 Frank picked up and I slowed, so he went ahead.
19 7:17 Approx. - missed mile mark. Foot hurting. Started drinking second gel.
20 7:17 Approx. Caught Frank. Ribcage area (muscles) hurting quite a bit. Why? I don't know. Strange.... Quads are now also sore.
21 7:47 Uphill. Lost Frank again.
22 7:11 Quads very sore. Ribs still sore. This is where I always wish I could stop and today is no exception.
23 7:39 Uphill
24 7:10 Gradual downhill. Decided to stretch out my stride and just go for it. Foot and ribs didn't bother me, maybe because my quads were so painful.
25 7:08 Gradual downhill
26 7:16 A long, long, long 1.1 miles.
1:35

So...I was very happy to win my age group and happy to run the last 5k faster than the previous 5k.
Other positives were: Fun course, running through various LA neighborhoods is great. Perfect temperature abt. 14-17C/57-63F. Great spectator support (especially nice: your bib has your name, mine said BOB, so people was always yelling, Go, Bob!, You can do it, Bob!. In the last 6 miles when runners are spread out, most everyone yells this, it is great.)
Negative was that I did not run, or really come close to, my target time of 3:04. Running 35k (at the end of a 120k week) at 5:00 pace is no problem (even feel fine the next day), but running 42k at 4:21 pace is a big problem. Today is Thursday and my quads are still a bit sore. I guess I have to do more long marathon pace runs, and maybe I will take a page from Hosaka's book and run fast up and down hills 2 or 3 times a week. Anyway, the next marathon may not be until LA next year. Not sure about the fall, I may just run a few halfs. We shall see....

Thanks for your readership and support (especially Michael B, who was there at the finish!). It is great knowing that you people are pulling for me.

Gradual Taper

2010-03-15T18:50:00.001+09:00

Week of March 8 ~ 15
Cut back the distance to 15k runs. Rested Sunday, ran Monday.

Monday
Rest

Tuesday
15k @4:52 1:13:06
25:31/24:27/23:08 @5:06/4:54/4:37
Light snow, but wet, and some wind against going out. Felt ok, but not easy to run (2 long-slv shirts and windbreaker).
This is not training for 20° LA Marathon!
AM - weights and core at gym.
Time: 1:00
Temp: 3C/37F
Weight: 59.8kg

Wednesday
7k 1600/1200/1000/800/600/400
6:34/4:39/3:55/3:03/2:21/89
per k: 4:06/3:52/3:55/3:48/3:55/3:42
No warmup. Felt ok, not trying to push (trying not to push).

Thursday
15k @5:15 1:18:56
26:38/26:05/26:13
Just taking it easy.
Time: 12:00
Temp: 10C/50F
Weight: 59.3kg

Friday
15k @ 5:06 1:16:30
26:12/25:22/24:54
Legs felt ok, comfortable pace.
AM - weights and core
Time: 5:00
Temp: 12C/54F
Weight: 60.3kg

Saturday
15k @5:04 1:16:07
At father-in-law's near Makuhari. Ran to and through Makuhari. Strong wind! Going over a bridge it nearly blew me onto the road. Distance approximate but last 5k is pretty close. Planned to pick it up and ran 23:19. Legs were stiff, especially quads.

Sunday
Decided to rest legs. Also, it is supposed to be 19° tomorrow, so want to do a run in warm weather.

Monday
12k 6k@5:18 3k @4:32/49/42 3k @4:28/17/15
Basically as planned: Less distance but a good pace for 6k, w/ 3k at MP.
Legs felt ok. Against wind coming back.
Time: 4:00
Temp: 15C/59F (not 19! LA is presently very hot! Well, the race starts at 7:20am, so should be ok).

Total for week (inc. Monday): 79k/49mi. 6:40
LA Marathon is next Sunday, leaving tomorrow. Next post will be a post-marathon post.
I should be ready. Even bought a new watch, in case my old watch quits the day before the race (does anyone except Susan Griffin and I worry about this?).
By the way, the LA Marathon sold out: 25,000. My number is 732!