October 10, 2016

Surprisingly Good 10K

Week of Oct. 3 ~ 9

50.2k / 31.2 mi.    4:23 total time

19.2k to & from school + tempo run with x-c team.
4 mile tempo in 7:42/8:03/7:57/7:40 with some of the JV girls on our slightly hilly course.
Legs tired, so not such an easy run.
24C/75F, 90% (rain just before)

Tuesday - Gym workout

12.5k with easy 1000 x 6 all around 5:00.
Just cruised because legs tired, 5k run tempo tomorrow and race on Sunday.

5k tempo run with JV girls.
23:23 - the pace seemed faster and the first mile WAS faster, but that's what the watch said, so I guess it was right. Anyway, it was a nice moderately hard effort.
29C/84F, 60%

Friday and Saturday - rest

10K race in Nagareyama, Chiba pref.
39:58 which got me 4th in the 60s age group (out of 376).
193 overall out of 3,279 men.
Surprisingly good result, as it was only 14 seconds slower than last year, when I was in better shape. Also because my last two 5k time trials on the track were 20:04 and 20:28, so didn't think I could run under 40:00.
Also because it was raining fairly hard and there were lots of big puddles to splash through.
I missed some splits, but I think the 5k splits were 19:54, 20:04.
I felt good the whole way, although was constantly pushing to hold the pace. Followed a guy who I thought was in my age group (only one number in front, so couldn't see it) from 4k to 8k, then he pulled away (or I slowed). But I kept him within 10-15 meters and with 200m to go kicked a bit and caught up about halfway. So I decided to go for it and blasted the last 100m, which really surprised me. Caught and passed him, and then looked back to see his number and realized he was in the 50s.  Was very happy with that kick anyway.
I always run well at this race, will go next year and win the 70s age group.
24C/75F, 100% - rain (hard although not torrential) from 9:30 to 10:30, race started at 10:00)
Weight about 58.2kg

Next race is a half marathon on Nov. 19.

October 2, 2016

So-so Time Trial, Fun Ekiden

Sept. 19 ~ 25

79.3 km / 49.3 mi   8:06 total time

43.3 km / 26.9 mi   6:06 total time

120 mins with 2 long rests
To and from school, easy 10k run with x-country junior varsity boys.
22C/72F, 100%, light rain

Gym workout

Club workout - 2000 x 2, 1000, 500(?) x 2
8:21, 8:12, 3:57, 1:58, 1:47
Cool, but humid. Felt pretty good.
22C/72F, 80%

70 mins

Gym workout, 90 mins

70 minutes with 6k tempo run at 4:40/48/47/38/32/23.
Legs a bit heavy, but felt ok. Some rain, but even without the rain, the humidity is sort of oppressive. Been this way all week.
22C/72F, 93%, rain.

70 mins
Quads tight, legs very tired, but a nice day!

51 mins, 10k with 4 mile tempo run on slightly hilly course with 3 varsity girls (not the top girl, who was running 6:20 miles).
7:15, 7:15, 7:05, 7:05 (7:15 is 4:30/k)
26C/79F, very humid

Gym workout

5,000m time trial on a track.
20:28, 24 seconds slower than last month.
Very humid, but also legs didn't feel very fresh due I guess to the tempo run on Monday. Also had no one to follow.
Almost everyone ran slower than last month, although we did have 8 under 19:00, including a 3-time olympic woman triathlete (Kiyomi Niwata), who ran 18:29 as a tempo run.
27C/81F, 85%


Gym workout, 70 mins.

Charity ekiden to benefit the Special Olympics. Teams of from 4 to 10 run a 1.1km course for 3 hours, and there's a chip in the sash that keeps track of each team's total distance. An electronic board updates the team standings each lap, which is fun and interesting to watch.
We put in a team of 5 men and 5 women and surprisingly came in 5th out of 184 teams. Not a high level race, although the top four teams were pretty good runners (all men).
5 people ran 3 times, and 5 ran 4 times. I was planning on just an easy, fun day, jogging a lot in between, but our first runner came in 8th, then the second guy brought us down to 5th, so Christ, I guess we'll have to go all out to keep this place. Which we did - go all out on each lap, I mean.
It was cool, but very humid (85%), with some light rain, so not easy running. Lots of fun, though.
We got a podium (stage, actually) finish for 5th, although our prizes were only small red megaphones.

Easy 45 min run, 6.5k. Nice day!

Receiving certificate from Olympic marathon medalist Yuko Arimori.

Megaphones double as hats.

September 18, 2016

Two Good Weeks

Week of Sept. 5 ~ 11

85.2km / 52.9 mi.  8:38 total time

Week of Sept. 12 ~ 18

86.6km / 53.8 mi.   8:46 total time

Total of 115 mins., 18.4k. To school, with team, back home.
32C/90F, 44%, 20dp

Tues - Gym workout

Wed - 83 mins., 14.5k with 1000 x 6
Ran well, pushed each one, kicked last 200m of last one.
30C/86F, 65%

Thurs - 92 mins. To/from school, warmup with team.
Legs heavy!
27C/81F, 100%

Gym workout
71 mins., quads sore.

68 mins, 11.9k, ran last 4k at about 4:45/k pace.
30C/86F, 66%

89 mins., 15k

127 mins., 21.2k. To school, run with team, back.
10K with varsity boys, easy out, 5:10/k back. An easy day for them.
29C/84F, 70%

Tues - Rest

Wed - 58 mins., 10.5k with 1000 x 5, 500 x 2
4:01/02/04/03/3:56  2:01/1:55 (approx)
Felt ok, very humid!
25C/77F, 80%

Thurs - 91 mins., same as last week

Fri - 100 mins, 16k
24C/75F, 80%, rain off and on

Sat - 60 mins, 10K, w/4k tempo, same as last week

Sun - 90 mins, 14.4k. Legs a bit tired, but ok.
24C/75F, 86%, 22 dp

September 4, 2016

5,000m in 20:04 Shows Promise

Two pretty good weeks of training, with a decent 5,000m time trial.

Week of Aug 22 ~ 28
72km / 44.7 mi    7:12 (total run time for the week)

Week of Aug 29 ~ Sep 4
82.6km / 51.3 mi   8:12

Mon - Typhoon

1:00 - Weight machines and core
2:45 - 70 mins. @5:57. Most of my runs are at 6:00/km, ±15 sec.
Physio - no aches or pains at all these days.

Wed - club workout in the park, 1000m x 6
4:10, 3:59, 3:59, 4:01, 3:48, 3:54
Felt fairly good after the first warmup 1000.
3:48 : Kicked from 200m to pass some A group people (We usually have 60-80 people, so run in two groups. A group is for those under 4:00 per km. I run at the head of the B group.)
3:54 : Running at good pace with another guy.
Weight before running: 59kg
30C/86F, 70% (7:30pm)

Thurs - 100 mins.
Weight: 58.7kg

1:30 - Weights and core
3:30 - 70 mins.

Sat - 120 mins (20k)
Light rain

Sun - Daughter in Japan, so left home in the afternoon to have dinner with her.
She just moved to Singapore to take a position as the Asia Marketing Director for Bandai-Namco, big Japanese computer game company. Had four days of global strategy meetings at HQ.

Mon - 80 mins.
26C/79F, 90%, rain

Tues - Weights and core

Wed - Club 5,000m time trial on a track in eastern Tokyo, very nice facility.
20:04. Splits were 3:58, 4:02, 4:01, 4:05, 3:58
Felt good and ran well. Considering that I had to run hard to make 4:00 for 1000s in previous weeks, this was a nice surprise. Actually, the first 1000 split was a surprise, and then I just tried to hold the pace.
Wore light shoes and had several people to follow, which always helps. Also, it was a bit coolish.
58.8kg - Lighter means faster!

Thurs - 80 mins.

1:00 - Weights and core
2:30 - ASIJ X-country practice has started. Ran 33 mins to school, long rest, 36 mins. with JV boys, short rest, 35 mins back home. Total 104 mins

Sat - 95 mins.

Sun - 90 mins.

August 22, 2016

Hot and Humid

Week of Aug 8 ~ 14

63.9km / 39.7 mi   6:21

5-day week as I couldn't run Sunday. No long runs, run times were 60, 65, 90, 90, 76.

Wednesday night was 5 x 1000, 2 x 500, with the 1000s at about 4:08 — well, it was 29 degrees and 80% humidity.
Weight consistently under 60kg, so that's good.

Week of Aug 15 ~ 21

73.8km / 45.8 mi.   7:38

Mon - 112 mins. 18.2km.
6:09/k pace, return was faster than out.
30C, 70%

Tues - rest, gym workout

Wed - 60 mins. 1000 x 5, 500 x 2
1000s in 3:59, 59, 4:00, 3:58, 4:00
Legs felt fresh.
31C, 70%

Thurs - 90 mins at 8:20pm due to bad thunderstorms in the afternoon. (Ate at 5:30)
26C, 100% !

Fri - Gym workout, 90 mins.

Sat - Heavy rain, took a rest day

Sun - Club trip to Kamakura. Ran from the beach to the Great Buddha, back to the beach and along the beach road, back to start, then out the other way to the hills. Two loops in hills and back.
Total 106 mins, about 17k. Pretty hot but a nice day. Later in the afternoon over a few beers had a nice view of Mt. Fuji, then a nice sunset in one direction and a rainbow in the other direction. All that, along with girls in bikinis, made for a nice day. Should do this every Sunday!

August 7, 2016

Can You Say Hoka One One?

Week of August 1 ~ 7

84.9km / 52.7 mi.    8:27

So I got a pair of Hoka One One's, which are great. Cushiony but quite light. And despite being 20g heavier than my previous Brooks, I run faster in them, without trying to! I guess I'm just springing along.
Interestingly, in fact, rather astoundingly, according to a video by the Hoka CEO, the correct pronunciation is not 1, 1, but "onay, onay". No one knows that!
Onay onay is Maori for run with the wind or something like that.
And Hoka is a French company, which not many people know either. Their main athlete "face" is Manzano, the US 1500 runner, so everyone assumes they are an American company. Live and learn.

Monday - Rest, physio

Tuesday - Gym workout, 80 minutes. 60.7kg

Wednesday - Massage, Intervals in the park, 1000 x 6.
4:06/02/00/02/05/3:56 (150m walk,jog, 3:00)
Finally back down to 4:00 pace, so getting back into shape. Had to work for it, though. Hot and humid night, too.

Thursday - 80 mins - faster pace than I've been running, in the Hokas. Physio

Friday - Gym, 100 mins. 59kg.

Saturday - 64 mins.

Sunday - 118 minutes (20k) with Fabrizio. 33-34°. 60.1kg

August 1, 2016

Another Brick in the Wall

Week of July 25 ~ 31

77.5km / 48.2 mi.  7:47

Monday - Rest day, physio

Tuesday - Gym workout, then 70 mins in light rain

Wednesday - 67 mins. 5k time trial in the park, which was rerouted due to Pokemon Go mania - Yoyogi Park is a Pokemon mecca. Too many people milling about (at 7:30pm!) to run on our 2k loop. Unfortunately the rerouting didn't go as planned and the distance turned out to be 5.25k. Oh well, a little extra work.
Adjusted time was 21:38 - 4:20/k pace.

Thursday - 70 mins., physio

Friday - 90 mins, up to 33°

Saturday - Gym workout, then 70 mins. (no time for more)

Sunday - 100 mins. With friend Fabrizio at a relaxed pace

Not a bad week, will do more next week.
Weight under 60kg the last two days, so that's good. Want to be at 59 or under on a consistent basis. (58 is my lowest limit). The thinner, the better...as in faster. (Take another look at Mo Farah.)