February 7, 2016

Recovery Week

Week of Feb 1 ~ 7

59.1km / 36.7mi.

I think a recovery week after three good training weeks is a good idea. Take an extra rest day and reduce the distance by about 25%, which is what I did — 80k to 60k.

Monday
Rest

Tuesday
Gym workout

Wednesday
Weekly interval workout, which I ran hard, as usual.
13.1k with 1000m x 6.
4:00/3:57/59/58/54/49 (in bet. 100m jog + walk, about 2:45)
Felt good, only really pushed hard on the last one.
7C/45F 34%,-7dp
60.3kg

Thursday
8k easy pace.

Friday
Gym workout and 10k easy, but picked up some coming back.
11C/52F
59.5kg

Saturday
12k moderate pace.

Sunday
2:30 - 16k in 45:50/38:33 @ 5:44/4:49/k
Felt good coming back, cruising nicely.
9C/48F but chilly wind, 25%, -11dp
59.7kg



January 31, 2016

Even Pacing!

Week of Jan 25 ~ 31

84.2km / 52.3 mi.

Good week. The even pacing day was Friday.

Monday
3:30 - 12k easy.
7C/45F
59.6kg

Tuesday
Gym workout

Wednesday
7:30pm - 9.2k with 5k time trial.
21:03 - 4:12/km. Ran with another guy for 2k, but he got a cramp, so ran the next 3k alone. Felt good, but it's hard to get motivated on a cold night. (Ok, only 10°, but I don't like the cold!)
10C/50F, 30%, -6dp
59kg

Thursday
3:00 - 12k easy.

Friday
11:30 - 20k in a light rain. Cold, but I wore a lot, so was warm enough.
2:00:45 — Out: 1:00:22.87   In: 1:00:22.78.
Even pacing! And that's without checking my watch at all.
6C/43F, 100%, 6dp
59.6kg

Saturday
3:00 - 12k easy.

Sunday
2:45 - 20k in 1:47:58. 5k splits 29:06/28:45/26:55/24:12
Pace/k: 5:49/45/11/4:50  last k in 4:38.
Not a bad run, esp. considering I did 20k on Friday (still not really used to doing "long" runs).
10C/50F, 35%, -2dp

Great run today by my favorite runner, Kayoko Fukushi, at Osaka - 2:22:17, clearing the Japan Federation mandated 2:22:30 for automatic selection for the Rio team.
And also by my favorite male runner, Scott Brown, 1:22 in the Half Marathon version of the same race.

Three weeks over 80k, so will take an easy week next week, resting Monday and Tuesday.


January 25, 2016

80K with Snow

Week of Jan 18 ~ 24

80.4K / 50 Mi.

A week almost exactly the same as last week, except that we had snow on Monday. As if I wasn't bummed out enough to be back in cold weather, I now have an icy running path to contend with. Wherever the sun doesn't hit, the snow remains, in fact there is still quite a bit along my street, and that means quite a lot of icy patches on my running path. Mostly gone by Thursday, fortunately.

So took a rest day Monday and cut the Tuesday run from 12k to 10k, because having to slow down every 100m for an icy stretch is no fun.

Wednesday the park was clear, so we managed a good workout: 2000 x 2, 1000, 500 x 2.
Which I did in 8:01, 8:08, 3:54, and about 1:54 x 2. 4 min, then 3 min walk in between.
6C/43F, 43%,-5dp
59.5kg

Thursday
12k easy

Friday
1:00 - gym workout
3:00 14k easy but a bit faster coming back, with 100m x 4 fast in the last k.
11C/52F, 27%, -8
59.8kg

Saturday
12k easy

Sunday
2:30 - 20k in 1:51:31. 5k sections @ 5:53/49/23/14
Not a bad run, felt ok.
7C/45F, 22%, -13dp

January 17, 2016

80K Week - It's Been a While

Week of Jan 11 ~ 17

82.4K / 51.2 Mi.

First 20k run and 80k week for a looong while - more than a year. Well, I was injured and then doing speed work for 10K racing....

Monday
2:30 - 12k easy.
I have a pain in my right lower back that I suddenly got yesterday. No idea why. It's very painful when I get up after sitting, but ok when walking and running. I presume it will go away.
10C
59.6kg

Tuesday
1:00 - Gym workout

Wednesday
7:30pm - 12.4k with 2000/1000 x 2. 5.4k warmup  and 1k warmdown.
8:31, 4:03, 8:31, 4:01.
Cold, but no wind. Felt ok, went as fast as I could. At least the 1000s were not bad.
8C
60.1kg

Thursday
4:30 - 12k easy.

Friday
1:00 - Gym workout
3:00 - 14k with 7 out easy, 7 in at 5:07/k, last 4:46.
An "easy tempo" run. Felt pretty good.
8C
60.2kg

Saturday
3:30 - 12k easy.

Sunday
3:00 - 20k in 1:55:25. 5:52 pace out, 5:40 in.
Nice, comfortable run, legs were fine, good to do a 20k run again.
9C
59.9kg
No wind all week, which was great. I hate windy winter days.
Put on about 2kg since pre-holidays, but it will come off eventually.
Still have slight back pain, but it is gradually going away.

January 11, 2016

Nice Vacation, Now Back to the Cold Grind

Had a nice two and a half week vacation visiting my daughter in Bangkok, with three days in Bali. It was hot, and I was loving it.
Did one treadmill run in Bali, and was so motivated I went 10 minutes past my usual treadmill limit of 30. You would not run on a road in Bali - they're narrow and full of scooters blasting along at high speeds. Even the roads way out in the countryside are far too dangerous.

And did eight runs in Bangkok. Mostly 10 or 12k at a moderate pace, but did two tempo runs and a 5k time trial in which I managed 22:00 in 33-degree heat.

A highlight was running with Marty Lever in Chatuchak and two other adjacent parks, all of which are beautiful. We had a very nice 11k run followed by coconut water right out of the coconut and beer - right out of the bottle! I recommend Hemingway's to anyone going to Bangkok.
And check out Marty's Habitat photos of the parks' wildlife at http://mlever.co.uk

My daughter will probably be leaving there in 6 or 8 months - I hope to go there once more, but we'll see.

So...back in cold Tokyo, although the weather has been relatively mild. (Supposed to get colder next week.)
Did 62km the past week (Monday in Bangkok), ending with an 18k run on Sunday, which is the longest I've done in a very long time. Want to get up to 80k a week for the next 2 or 3 months so I can run a decent half marathon.

Oh, and Happy New Year.

December 13, 2015

3 Easy Weeks Plus Ekiden

Nov. 24 ~ Dec. 13

Took two days off after the 10K race on the 23rd, then two easy days, then did the Run for the Cure charity 10K, but not as a real race. Ran the 5K splits in 22:40 and 21:40, and felt fine. It was good weather and a fun event.

Did another 3 easy/rest days and then the 1000m x 6 wednesday night workout. Ran them all at around 4:00, which was ok on a chilly night.

Took two days off and had the Okutama Ekiden on the 6th. This is an old, traditional Japanese style road relay up in the hills about 90 minutes west of Tokyo. 6-man teams, each person running a 7.4 or 6.6 or 8.4km leg. Women's teams are 3-person, with shorter legs (ha ha). It's the race that the club has participated in the longest (27 years), and is always a good time. We had three men's teams and two women's teams - total was about 120 men's and 50 women's teams, plus another 60 university and high school.

I led off on the 7.4k first leg, running 30:36 for a 4:08 pace. Not particularly great, but it's a bit hilly, including a 400m upgrade at the end. I started conservatively, and had the fun of passing about 15 runners who had not. Most teams put their fast guys on the first leg, so I felt like a back-of-the-packer. Everyone meets up again for sushi and beer afterwards, so a very enjoyable day.

Took two days off again, then did the wednesday workout. Forgot that I had run a race on Sunday, so ran an 8:04 2,000 and two 3:55 1000s, then my quads started to get sore and I remembered the race. So I cruised another 1000 and two 500s.

Then just did four easy days, with 16k today. I plan to up my mileage the next three months, with just two or even one hard workout a week.

I'm off to Bangkok next Sunday with my wife, for a two-week visit to our daughter. We'll also spend three days in Bali over Christmas. Looking forward to warmth! Hot, sweaty runs - love it! So I'll just be putting in the kms for three weeks, will post again after I get back.
Merry Christmas, everyone!

November 25, 2015

Ootawara 10K — Not What I Hoped For

Nov. 16 ~ Nov. 23

Monday
3:15 - 10k with 5k easy, 5k tempo at about 4:30.
21C, 56%
57.1kg

Tuesday
Gym workout

Wednesday
7:30pm - warmup 3.5k, 2000, 1000 x 3, 500 x 2.
8:01, 3:54, 56, 56, 1:58, 1:48 (500 dist. a bit off)
Legs tired, couldn't generate much speed.
David Sweeny from Brisbane led us through the workout.
Andrew Green from England (52-year-old 5000m world record holder - 15:32) and son Jack were also there.

Thursday
8k easy

Friday
8K easy

Saturday and Sunday - rest

Monday
Ootawara 10K — 40:52, 14th in age group.
Didn't feel quite right from the start - nothing I could put my finger on, but just didn't seem to be running smoothly and strongly. Chilly weather and light rain did not help - I like warm weather!
First 3k were just over 4:00, next two were just under, then 4:02, 4:07, 4:11, 4:14, 4:14. I felt like I sped up the last 3k, but in fact slowed down, which was a bit strange and disheartening. Ran most of the way just behind or in front of another 60-year-old guy, so it's not like I was working all by myself.
Anyway, not a great result considering my last 10K a month ago was 39:40, but that's the way it goes sometimes.
Good result from David Sweeney, who ran 34:58 for 6th in his age group, which was 40-59. So at 54, he beat most of the 40-year-olds. Andrew unfortunately had achilles problems after 8k and just jogged in. Mike Trees ran 34:05 for 3rd in the same AG.
Next up is a 7.4k leg in the Okutama Ekiden on Dec. 6.