August 31, 2015

Two Low K Weeks

Weeks of Aug. 17 ~ 30.

40K and 30K. This was due to being cautious because of a weird pain in my left quad, or maybe knee. It's a sudden, brief sharp pain that causes my knee to give way...or maybe I do that involuntarily when I feel the pain. It doesn't last, just very brief, but quite disconcerting.
And sometimes my quad is a bit sore, and feels like if I go faster, it will start to hurt.
So I took a number of days off (but only two in a row) and ran less distance and slower pace on the easy days. (But still ran some hard days.)

This may have been brought about by two hard days in a row, which was a bad mistake.
I had taken Monday the 17th off, due to very tired legs, so did my usual Monday tempo run on Tuesday, then did 400m x 12 at the track on Wednesday.
All the 400s were good - 86 to 82 - but felt twinges in knee on the last two.

Took thursday off as quad was a bit sore, then tried to run friday, but had slight pain, so stopped after 2k.
Easy saturday, then a hilly 8.4k in seaside town of Kamakura on sunday, but at an easy pace. Got a twinge just at the end of that.

This past week, rested mon and tues, then ran the 5,000m time trial on wednesday night, with no pain, in 19:53, which was nice since it was the first time in about 10 months that I have been under 20:00. (A cool 21C but 100% humidity.)

Rest thursday, then 800m x 6 and 400m x 2 at moderate paces with the high school cross country varsity girls (season has started) on friday.

Easy 5k on sat and easy 10k today, with quad feeling "ok" but a bit iffy.

I'll do a tempo run with the kids tomorrow and see how it is. If I have any issues I'll just rest for about 4 days, which should clear it up.

Hope you're all going into the autumn feeling good.

August 16, 2015

Finally Over 70K

Week of Aug. 10 ~ 16

71.6km / 44.5 mi.

Finally got a week over 70k, which is not a helluva lot of mileage, but is at least my target, and enough for 10K racing, with three hard workouts a week, I believe.

Monday
4:00 - 12k with 6k warmup and 6k tempo @4:45/k.
Well, "perceived effort" is what counts, right?
The humidity made it tough, and my legs were tired and heavy. Actually, I think humidity aggravates the heaviness.
30C/86F, 66%
A light 58.1 kg

Tuesday
Weight machines, core, hamstrings.

Wednesday
6:30pm - Club track workout - 15k with 7k warmup, 1000/800 x 3, 400
3:51/3:00/3:47/3:04/3:49/3:00/83
Felt good and worked hard to run with others (big group). Hot and humid, but didn't feel too bad, for some reason. Much more comfortable than the last two weeks.
30C/86F, 65%
59kg

Thursday
8:15pm - 10k easy.
28C/82F, 60%
58.8kg

Friday
1:00 - gym workout
4:00 - 12k with 250m hill x 10
Good workout, up hard, down easy, as usual. Humid, sweat pouring off, but felt ok.
31C/88F, 60%
58.3kg

Saturday
4:00 - 8.6k easy.

Sunday
4:00 - 14k easy. Quads a bit sore and heavy.
31C/88F, 60%
58.3kg

August 9, 2015

Good, Not Great Week

Week of Aug. 3 ~ 9

56.8km / 35.3 mi.

Monday
8:30pm - Ate dinner at 4:30 so I could run later, when it is cooler. This worked ok, my stomach felt all right, but my legs were still tired from the 19k hilly run the day before.
So I only did 8k, with 4k warmup and 4k tempo. The tempo was really slow, however, 5:30-5:40 per k, as opposed to my usual 4:30. This was due partly to the fact that it was still 30° and 50% humidity and partly to the "running at night" syndrome, which I have noticed before. It seems that I always go slow at night, but it feels much faster. I knew I wasn't running 4:30, but I thought it was 5:00 or a little under and couldn't believe each time I looked at the watch and the kms got slower. So maybe night running is not so good.
30C/86F, 50%
59.2kg

Tuesday
Usual day at the gym for weight machines (6), core training and hamstring exercises.

Wednesday
7:30pm - club track workout. 5.8k warmup, then 1000m x 6.
4:03/3:59/3:57/4:01/4:05/3:59 (200m jog in 2:40, 3:40 after 4th)
Well, this was a tough workout because it was so hot and humid. Legs still not completely recovered from Sunday, either. After the workout, instead of me leading an abs session as I usually do, we had Harrisson, one of our top runners, lead an interesting session to build leg and achilles strength.
32C/90F, 60% - at 7:30
59.8kg

Thursday
Rest. Legs very tired and had an afternoon meeting so would have had to run at 12 noon, which I didn't especially want to do in 35-36 degree heat.

Friday
1:00 - gym workout
4:45 - 12k with 6k warmup, 400m x 10, 2k back home.
400s in 93/95/93/92/96/93/95/95/89 (90 sec. walk as rest)
Well, it was hot, although cloudy, so not brutally hot. But hot enough. And humid, of course.
Actually felt good coming back and picked up the second km to a decent pace.
34C/93F, 60%
58.9kg
Happened to look at an old training log from just after I turned 50 and did 400 x 8 in 72-73, with 90 sec. rest. I guess those days are gone. I'll be faster in the fall, though.

Saturday
2:30 - 10k easy
33C/91F, 50%
58.3kg - really cutting the calories

Sunday
3:30 - 14k easy. Out at 6:10 pace, back at 5:50. Very relaxed pace.
32C/90F, 50%
58.5kg

August 2, 2015

2 Hill Workouts

Week of July 27 ~ Aug. 2

56.2km / 34.9 mi.

Rested Monday and Tuesday, after the hilly trail run on Sunday. Legs were sore.
Did a gym workout Tuesday, though.

Wednesday
7:30pm - Club 5,000m time trial. 6.6k warmup.
20:36, which was 2 seconds faster than last month. Felt ok, although my quads were still a bit tired from Sunday. The problem, however, was the heat and humidity. I, and pretty much everyone else, found it hard to set and maintain a good pace.
Splits were 4:00/4:04/4:09/4:13/4:08. Managed a kick, but not much of one.
29C/84F, 70%
59.8kg

Thursday
4:00 - Very easy 6k. 30C, 75%, but felt like 95%.

Friday
1:00 - gym workout
4:00 - 6k warmup, 250m hill x 10 (250 jog down), 1k back.
Ran them at a pretty good pace. The hill is in the shade, so heat not too bad.
34C/93F, 55%
59.1kg

Satuday
4:00 - 8k easy
34C/93F, 50%
59.2kg

Sunday
9:30am - 18.6k trail run on the very hilly Ome course, in the far western part of Tokyo. With 5 others. Used to run this often, but haven't been out there for about 4 years, so it was nice to run it again. It's a very nice trail through the woods, with almost no other runners or hikers. Lots of steep inclines, which I walked up, for the first time ever. (But our super ultra guy Eric was walking them, so I felt ok about it.) About 35°, but quite a bit cooler in the woods. In fact, running across the few sunny sections was like going into an oven. Picked up the last 3k, as I always do, so it was a very good workout. Let's see how I feel tomorrow. I'll try to do my tempo workout....
Oh, and saw a smallish deer just beside the trail at one point. It was gray, so we thought at first it was a bear. Didn't know deer can be gray.
35C, 50%
59.3kg


July 28, 2015

Bangkok Weather

Week of Jul 20 ~ 26

62km / 38.5 mi.

Up to 35C/95F on Saturday and Sunday. However, some like it hot, and I am one of them.

Monday2:00 - 12k with 6k tempo in 27:57 @4:39/k.
Felt ok, although legs a bit tired.
34C/93F, 50%
59.1kg

Tuesday
Weight machines and core training.

Wednesday
7:30 - club track workout. 12k with 6.2 warmup, 400m x 12.
88/83/87/85/88/83/88/88/87/87/85/85
90-100 sec. in between, with 3:00 after the 6th.
Split everyone up into groups of about 10, which worked well.
Felt pretty good, running with faster guys, so worked hard. Times significantly faster than when running alone.
29C/84F, 60% (at the track)
59.3kg

Thursday
2:00 - 8k easy.

Friday
12:00 - Yes, ran at noon, because I had to go to a meeting later.
8k with 4k tempo in 4:55/5:04/4:55/4:47
Problem was not so much the heat, but legs not recovered from Wed.
Only ran 4 because going to do a longish trail run on Sunday.
33C/91F, 50%
60.3kg

Saturday
12:00 - Weights and core
2:00 6k easy

Sunday
1:00 16k at seaside town of Kamakura, south of Tokyo. Club trip to the beach.
Did a very easy 6k with a group of 34 in 42:00, partly through the town and partly on a trail (steep in parts). Then 10k at a faster pace with a group of about 10 in 1:02:36, mostly on trails with quite a number of steep climbs/descents. All in all, pretty tough on the legs.
Very hot, but cooler up in the wooded trails. Lots of beer afterwards!
35C/95F

July 19, 2015

Summer's Here and the Runnin Ain't Easy

Week of July 13 ~ 19

54km / 33.5 mi.

Monday
4:00 - 34C/93F in the shade. 10k run with 5k tempo, cut back from the usual 12/6. Also because my legs were still a bit heavy from last week.
Tempo run was at 4:41/k, ok for the heat. Did NOT feel like running another km.

Tuesday
Weight machines and core at the gym.
59kg

Wednesday
7:30pm - club track workout. 13k with 6.2 wrmup, then 400 wrmup, 1200/600, 1200/600, 1200/600. The object being to run the 1200s at a moderate pace, take a short rest, then push the 600s to the limit. Then a longer rest.
Splits were 4:57/2:07, 4:56/2:13. 5:01/2:15. 1 min after the 12s, 3:30 after the 6s.
Not very fast, the problem being I ate and drank (latte) a bit too much in the late afternoon, so my stomach felt very heavy. Felt it esp. on the 600s, which were painful.
Abt 26C/79F
59.8kg

Thursday
3:00 - 6k very easy.
27C/81F, 90%!
60.2kg

Friday
3:30 - 31C and 65% humidity, but gave the 400s a go.
11k with 400m x 10 with 90 sec rest.
95/93/89/93/92/91/92/93/91/90
Hard efforts, good for 31 degrees, I suppose.
After jogging 1k of the 2k back home, my left calf started to hurt, so walked the final k.
60kg
PS: Totally forgot about going to the gym!

Saturday
Being very cautious about the calf, so took a rest day.
59.3kg

Sunday
2:30 - 14k at an easy pace. No problem, but didn't feel like running any more, as I began to feel it in the quads.
34C/93F, but only 45% humidity and cloudy, so didn't feel too hot.
59.5kg

July 14, 2015

Training Going Nicely

Week of July 6 ~ 12

66km / 41 mi.

Monday
3:30 - 12k with 6k easy, 6k at tempo pace of 4:30/k.
Quads a bit heavy, but felt fine.
22C/72F, 94%, light rain
59.1kg

Tuesday
Weights and core at the gym.

Wednesday
7:30pm - club track workout.
400 (warmup), 800, 1000, 1200, 1000, 800, 600
2:57, 3:46, 4:44, 3:42, 3:12, 2:06
Felt good, Ran the first 800 and the 1200 fairly hard, and the 1000s all out. 3:42 was nice, best time since last Oct. 1. On the 600 I somehow just took off on the last 300. Rocketed past the three people I had been following and just kept going, smoothly and powerfully. No idea where that came from. 2:06 is an 84 400 pace, but the splits were probably 89/79. Ok, not blinding speed, but pretty good for me at this point, esp. at the end of a workout.
22C/72F, 100%, light rain
59.1kg

Thursday
8k very easy, just a jog.

Friday
1:00 Weights and core at the gym.
4:00 - 12k with 6k warmup, then 250m hill x 10, jog down. Did them all at a good pace. 1k back home.

Saturday
8k very easy, quads heavy.

Sunday
12k even easier, legs _really_ heavy.
29C/84F, 70%
59.1kg