December 15, 2013

Happy with a 38:27 10K

Week of Dec. 9 ~ 15
45km / 28 mi.

Monday
3:30 - 13k with 3k warmup, 10k tempo in 45:21 @4:32/k.
Planned to run 4:30 ~ 40.
Felt cold. Couldn't move for 3k "warmup", still cold first 4k, then warmed up and felt good for the last 6k.
Weather: 10C/50F, cloudy
Weight: 57kg

Tuesday
Gym workout

Wednesday
7:30pm club track workout. 10k with 1200, 1200, 1000, 1000, 800, 800.
4:42, 4:35, 3:47, 3:47, 2:59, 2:55 (jog 200m in 2', + a bit more rest).
Felt pretty good and ran well.
Weather: abt. 11C/52F
Weight: 57.6kg (57.1 before running)

Thursday
3:30 - 12k easy in 1:07:48 @5:39/k.
Sluggish going out with knee slightly sore. Picked up the pace and felt ok coming back.

Friday
Rest
Saturday
Rest

Sunday
10:00am - 10K race in Komazawa Park. This is a small fun-run type race held to promote the LA Marathon. Flat course, 4 times around a loop, near ideal conditions at 10C/50F (warmer in the sun) and no wind. Course seems accurate.
Total field of only 227 men, with several good runners (winner 31:52!), 6th 35:xx. There were about 12 ahead of me, and I always had some guys to run with or chase.
Felt good the whole way and ran well, with a 38:27. No km marks, but the loop is marked, so you can time 1km splits. The first one I timed was 3:48, others were low 3:50s, and I picked up the last 1k quite a bit. So 38:27 seems right.
Weather: 10C/50F, 39%, sunny
Weight: 57.5kg

4 comments:

  1. That's a great result Bob - and after 2 other speed sessions in the week. Well done.

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  2. Great race and time Bob. 38:27 would beat our state M65 10,000 record by over 2 minutes.

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