July 26, 2016

Longer Runs Ok, Time Trial Not Too Bad

Weeks of July 11 ~ 24

64.3km / 40 mi   6:39
69.9km / 43.4 mi   7:05

Mon - Rest, physio
Tue - Extra day of rest for the quads, gym workout
Wed - 11.9k with 2000, 1000 x 3, 500 x 2
   Slightly faster pace (4:30/km), felt fine, quads not sore.
   94% humidity made it a bit tougher than usual.
Thu - 80 mins, physio
Fri - 80 mins, gym workout
Sat - 65 mins
Sun - 110 mins (18.2km) felt ok, quads getting sore at the end.

Mon - Rest, physio
Tue - 70 mins, gym workout
Wed - 10.3k with (1000 x 2, 500 x 2) x 2
   Cruised them easily due to time trial tomorrow.
Thu - Multiclub 5,000m time trial on a track. 24°, 94% humidity.
   21:25 with splits of 4:10/16/24/22/13.
   Not fast by any means, but not too bad, considering I haven't run at a decent pace for four months. And it was humid. I'll take it as the first sign of getting back into good shape.

Fri - 70 mins
Sat - 71 mins
Sun - 120 mins. Club trip to seaside town of Kamakura. 8k with the middle 4k very hilly, 10min rest, then 12k at a moderate pace. All under a hot sun (28°). Then beer on the beach!

July 10, 2016

Sore Quads

Week of July 4 ~ 10

7:44  75.6km / 47 mi.

Just about the same as last week, a bit more mileage. My quads are sore every day, not real sore, but...sore. Since I run six days a week, I suppose they don't have much chance to recover. Running 1hr 40mins, like today, with sore quads from the beginning, is not so pleasant. So when they stop hurting, that means I'm getting into shape?

Mon - Rest day, physio
Tue - Gym workout, then 70 mins.
Wed - 85 mins (longer warmup) with 1000m x 6 at 5:00 +/- 6 sec.
Thu - 60 mins - no time to do 70, physio
Fri - Gym workout, 80 mins, to make up for lost 10mins yesterday
Sat - 69 mins
Sun - 100 mins @32C, 80% humidity. Felt fine, didn't even need to drink.

July 3, 2016

Upping the Mileage Bit by Bit

Week of June 27 ~ July 3

7:38  71.9k/44.7 mi.

Continuing with the slow and steady stuff. Went from 60 mins to 70 mins on weekdays and from 90 to 100 on Sunday. Feeling ok!

Mon - Rest, physio
Tue - Gym workout, 70 mins
Wed - 63 mins with evening club 5k time trial. Ran slightly over 5:00 pace to finish in 25:24. Pleasant run.
Thu - 70 mins, physio, quads tight
Fri - Gym workout, 70 mins, quads sore
Sat - 75 mins (different course), quads still heavy
Sun - 100 mins, 16.2k. Out at 6:18/k, back at 6:00.
36 degrees C at 3:00. I always say I like the heat, so this was the test. And yes, I like the heat! It was a nice run, I wasn't even thirsty - fortunately, about 3/4 of it is in the shade. So much more preferable to cold weather.

My weight is 60.5kg to 61kg - not bad, but I'd like to be lighter.

June 27, 2016

Same Again, Slightly Faster

Week of June 20 ~ 26

Brexit week - that was fun, wasn't it? Actually, it was for me, since I trade gold mining co. funds, which spiked up...way up. And I was holding a lot, he he.
For those of you holding stocks, my condolences. But don't worry, what goes down will go back up (google Elliott Wave Theory).

As for running, I had a pretty good week there also. Same program as last week, just ran a bit faster on Wednesday night and Sunday. Not fast, just a wee bit faster.

Mon - Rest, physio
Tue - 60 mins.
Wed - Massage, then 69 mins with 1000 x 5, 500 x 2, blazing along at a 5:00/k pace.
Thu - 60 mins., physio
Fri - 60 mins., gym workout
Sat - 60 mins.
Sun - 90 mins., all the way up to 15.5k

Total time: 6:39
Total distance: 66k

Next week - a bit longer.

June 19, 2016

Slightly Longer, No Ill Effects

Got back into a regular rhythm this week, with no soreness while running.
I've been going to a physio place that opened in my town called Egaodo (Smile Way? - do as in judo/aikido) which I think has helped a lot (of course, the problem might also have resolved itself with no help....). They seem to know what they're doing, and they're very friendly, so I like going there.

Anyway, I ran
Mon - rest
Tue - 60'
Wed - 77 mins (warmup plus intervals, which I ran a bit faster than usual - 5:30/k!)
Thu/Fri/Sat - 60' each
Sun - 90'
For a total of 67.1km

Will keep up the easy pace for another month, after which I will do one good workout a week. Will probably do the same next week, then increase the running time some more.

Scott: I don't think your best days are past!

June 12, 2016

Starting Up Again

So with my new commitment to running by time rather than distance (but still logging the distance, of course), here is the last two weeks.

Running pain-free, by the way, which is very nice, but don't plan to try to run fast for at least another month - and even then, only once a week.

All of this is at an easy pace - 6:00 - 6:15/km. I'll gradually increase the time over the coming weeks and months.

5/30 — 6/12

Minutes:
Mon - 0
Tue - 40, 30 (11:00, gym, 3:30)
Wed - 30, 70 (11:00, 6:30)
Thu - 50
Fri - 50 (+ gym)
Sat - 0
Sun - 56 (10K race, which I ran at this easy pace)
Distance: 53.3k

Mon - 40
Tue - 50 (+ gym)
Wed - 40, 80 (11:30, 6:30)
Thu - 50
Fri - 30
Sat - 50
Sun - 60
Distance: 64.2k

I haven't gained much weight, only about 1kg, so hoping to regain fitness before too long.

May 31, 2016

Something for you "young" guys to aim for

Forgot to mention in my last post...
On my 69th birthday last week, I went to the gym and in addition to my usual weights and core work, I did 8 pullups (dead hang to chin over bar) and 50 pushups (without stopping - the last 10 were hard). Something for you young guys (under 69) to aim for in the future.