January 5, 2014

I Like 12Ks

Week of Dec. 30 ~ Jan. 5
65.5 km / 40.7 mi.

It seems like 12k has become my preferred distance. It's not too short, not too long, doesn't overly aggravate my knee, and doing 6 easy out and 6 faster back makes for a good workout.

4:30 - 11k with 2k warmup, 2k x 4 hard, 1k warmdown.
2ks in 8:52/49/32/02.
Felt a bit sluggish the first two, but felt good the last two.
Weather: 9C/48F
Weight: 58.5kg

Tuesday 31st
Out to dinner with wife's cousins and drinking til 12:00 together in a hotel in Tsukuba.

Wednesday - Track closed for New Year's holiday.
AM - watched corporate New Year Ekiden (won by Konica-Minolta).
Back home at 4:30pm.
5:00 - Easy 6.5k
Big dinner for New Year's.

AM - watched Hakone collegiate ekiden
3:00 - 12k in 1:05:15 @5:28/k
35:07/30:08 @5:51/5:01
With wind coming back. Knee sore going out, which is usual, still a bit sore coming back, which is not good.
Weather: 10C/50F, windy
Weight: don't want to know

AM - watched Hakone collegiate ekiden
2:30 - 12k in 1:08:39 @5:43
36:23/32:16 @6:04/5:23
Weather: 8C/46F

3:30 - 12k in 1:07:13 @5:36
37:07/30:06 @6:11/5:01
Back with wind, but planned to come back at a decent pace. Last 2k @4:35.
Knee quite sore going out, but ok coming back.
Weather: 10C/50F, 30%, windy
Weight: 59kg

3:00 - 12k in 1:06:52 @5:34
36:06/30:46 @6:01/5:08
Planned easy 12k, but felt ok coming back so ran first 4k @ 5:15, then 2k @4:53.
Should have run twice, but it's hard enough to get out once when it's cold (I hate the cold). Also, there were two NFL playoff games on in the morning (that's American football, Aussies!).
Weather: 7C/45F, 20%, sunny
Weight: 58.3kg


  1. I have a good 12k O/B course - up/down too. Hope to build up to that for my mid-week run.
    They've started televising the LFL down here. Much better than the NFL.

  2. Ive been running a bit that way too of late. Out for half at an easy pace and back at ever increasing faster 1k splits. Helps though when my out is uphill and back downhill with the wind at my back!