Week of Apr. 28 ~ May 4
41.4km / 25.7 mi.
An easy week, partly because a had a slight cold from Sunday. It ran the usual course of my (infrequent) mini-colds — 2 days sore throat, 2 days runny nose, 2 days coughing.
3:30 - 8.4km Easy with HS track team
11:30 - Weights and core at the gym.
Cool and raining, so took a rest.
7:30pm - club 5,000m time trial. BUT, I ran 5,400m! I know I can't count 12-1/2 laps, but it seems that I can't even count 2-1/2 (I take my 1000m splits every 2-1/2 laps). The third 1000 split was 1,400. I don't know how I did that. For one thing, it's too dark to see my watch very well.
Anyway, the splits were 3:58/3:58/5:29/4:03/4:00. 21:29, which would work out to 19:54.
Not very good and slower than I expected. But I felt like I was going faster, which is not a good sign. I guess the cold affected me. Also, the humidity was about 100% - had been raining off and on all day and evening.
3:30 - 8.8k with 2k warmup/down and 200 x 4 x 4 at a track with the HS girls (the slower ones).
All from 42 to 45 with 30sec. rest and 400 jog in between sets.
Felt only so-so.
No time to run, but also legs tired and sore.
The TELL (Tokyo English Life Line) charity race, for which I am the race director. Nice day, good turnout, everyone had a nice time. Had over 500 runners, including 20 from the club, one from the track team (top boy, who placed 5th in the 5k in 17:05) and about 10 others from the team who served as volunteers.
Too exhausted afterwards to run.
12:30 - weights and core at the gym.
1:30 - 16k in 1:18:10 @4/57/k
Out: 44:09 @5:31, In: 34:01 @4:21, although I stopped 200m short of home because my right hamstring started to hurt. I could feel it a little with one k to go, and then there was a slightly sharper pain, so I stopped. Not sure why that happened - residual damage from the 200 x 16 on thursday?
Sendai Half Marathon next Sunday. Hope to have a good run.
13 hours ago