Week of May 26 ~ June 1
50km / 31 mi.
10:30 - 8k in 47:26 @5:56
4:00 - 5k in 28:30 @5:42
Legs felt heavy in am, better in afternoon.
3:00 - weight and core workout in the gym.
4:15 - 10k in 56:19 @5:38. Easy run.
2:30 - 10k with 1000m x 4 alone (couldn't go to the track workout at night).
4k warmup, 1000m x 4 in 4:34/31/20/12 (3:00 walk), 2k warmdown.
Very stiff at first. Stretched four times and finally able to run. Getting down to 4:12 was good.
1:00 - 7k in 40:15 @5:45. Felt ok
Munatsuki 10K. 43:33 for 18th overall out of 220 men (no age groups).
This is run on the (fairly wide) path along the Arakawa, one of Tokyo's major rivers. It's a nice little, low-key race. The club had 4 in the marathon, 6 in the half marathon and 5 in the 10k.
The major factor today was heat! It was at least 29C/84F and possibly hotter in the sun. As a result, none of the four finished the marathon (really no sense in running 42k in that heat) and only four finished the half. Us 10k runners all did pretty well. I was happy with 43 minutes and was happy to pass two young guys in the final 3k, who had pulled away from me earlier. Ha! Anyway, I didn't feel too great (I guess no one did), but pushed to the end and maintained my pace pretty well, I think - there were no km markers.
Fellow club member Harrisson and I had a joint birthday party afterwards with 17 people, where we all all stuffed ourselves on a buffet. Serious diet from tomorrow! From right now, in fact.
Most of today's Namban Rengo runners
Cake made by Harrisson, which tasted as good as it looks!
7 hours ago