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.

May 30, 2016

It's Been A While...

Well, my glute soreness, I hesitate to call it an injury, is still with me, but lessening. It is in an indefinable location, possibly where the top of the hamstring connects to the bone, or whatever it connects to. My two courses of action are light jogging, 40 to 60 minutes a day at an easy pace, and physical therapy. A new place opened in my town, and they are very good. They provide a combination of massage, a type of chiropractic body alignment and electrical stimulation. All of the therapists are very knowledgeable and seem to be very good at what they do. I go there two or three times a week and it seems to be helping.
I still have slight soreness when I "run", but not much. Not planning to do any fast or long running for awhile, but even after I heal, I plan to continue the slow stuff. Read an interview with Ed Whitlock where he talks about running 2 or 3 hours a day slowly, and one day a week fast, and that sounds good to me, for a few months anyway. I'm even running by time these days, not distance, which is a big change for me.
Hope to be over this next month and back in shape by the fall.
Hope you're all running well, or recovering well (Ewen).

April 11, 2016

Pretty Good Form


1:40 Half - I'll Take It

Weeks of Mar 28 ~ Apr 10

Not much running due to soreness in upper left leg. I don't really know what it is - it's not my glute, not my groin, it's kind of inside the leg - a strained ligament or something? I don't think it's serious - rest should cure it, which is what I am going to do from today.

Anyway, ran easy the 28th and 29th, then did a 5k time trial on the 30th in 21:50. Was a bit sore, but not too bad, just ran a nice, comfortable pace.

Rested two days and did a 17.7k run on Saturday. This was a club run with 12 people, under the cherry blossoms and back to an onsen (hot spring facility) near my house. Went out easy and then came back at a pretty good pace, just to get some training in. The leg was only a bit sore, but got quite sore the next day (tried to run with some other club members at another cherry viewing party, but could only manage a very slow, painful jog).

So...didn't run all week until yesterday - Sunday the 10th - when I ran a half marathon race along the Tama River - the Paracup charity race, which had about 3,000 people.

The leg was still slightly sore, but I assumed it wouldn't get any worse and that I could run 21k without too much trouble, which turned out to be the case.

It was a fairly warm day, about 22C/72F, but it was cloudy and there was a breeze, so it didn't feel too hot.

There were two other guys with me in the Half, club member Padraig and Gareth, a visitor from London (who had just gotten off the plane!), so we planned to start, and maybe finish, together. I said about 4:45/km pace would be nice, and that's what we ran, after two faster kms at the start.
4:45 is a 1:40:13 half, although I thought I would slow down. However, my plan was that if I felt good, I would pick up the last 5k.
We stayed together until 13k and I did in fact feel ok, so decided to pick up the pace a bit with about 7.5k to go (course was 2.5k out and back, that is, 4 5k laps, with a bit extra).
Was running 4:50/k but picked it up to about 4:40, leaving the other two, then with 5k to go picked it up again to about 4:34.
Slowed a bit the last 2k as my quads and glute were getting more sore, but held on pretty well and even outkicked a guy who was trying to pass me.

Final time was 1:40:10, almost exactly the pace I was hoping for (but didn't really think was possible, with not much, well almost no, training the previous month and on a very warm day). So quite satisfied with that.

Will now rest until my weird little injury is healed and then come back strong!