Sun: Rest
Mon: 13.4/1:05:29/4:53 Good run overall, forgot my VFFs, so ran in the Osmas. Wasn't bad, but jammed my right big toe a bit (was left before?) and got a blister on the ball of my foot where I cut off some skin foolishly. Perfect running weather.
Tue: Bike 33K
Wed: 4.2 warm up 5K tempo splits: 4:00 (?)/4:04/4:10/4:11/4:07 Total time 20:32; .8 cool down, total distance about 10K. Was a pretty good run, but painful more on the cardiovascular side than my legs.
Thu: Bike 30K
Fri: Bike 33K
Sat: My first official 10K, a charity run for TELL. Wasn't very optimistic about running 40 or under, but managed to pull off 39:25! Went out too fast with a 19:15 first split, and died a bit on the second half. Ran in the VFFs and that felt good.
Monday, April 26, 2010
Wednesday, April 21, 2010
Weekly Mileage April 18-24
Sun: Rest
Mon: 11.7/1:00:34/5:10 Okay run in the VFFs, but right hamstring still tight.
Tue: Bike 33K
Wed: 2K warm up, 9K tempo splits: 3:45(oops!)/4:03/4:20/4:15/4:10 (crap break)/3:59/4:02/4:17/4:17 Avg pace: 4:08 1K cool down, total 12K
This was way tougher than expected. The first split time probably did not help, and I obviously had trouble finding my rhythm. Lesson learned: I need to do more tempo runs and interval work. Resistance training would be good, too.
Thu: Rest, cold rain
Fri: 11.7/56:58/4:52 Good run overall, legs felt fine. NFs. Runs like this make me wonder if I'm better off in the NFs as opposed to the VFFs...
Sat: 22K in 6/5/6/5 intervals, splits were 28:41/21:39/28:53/21:17. Decided to try a workout that Bob told me about 20K with four intervals of normal and fast pace. The two fast intervals were really tough, I was shooting for 4:15 pace, ended up with 4:19 and 4:15. Avg 4:34 pace overall, which is faster than I have been running recently, and I felt it afterwards. Had to stop to crap twice, a bit frustrating. Ran in the Mizunos.
Total mileage: 57.4K
Mon: 11.7/1:00:34/5:10 Okay run in the VFFs, but right hamstring still tight.
Tue: Bike 33K
Wed: 2K warm up, 9K tempo splits: 3:45(oops!)/4:03/4:20/4:15/4:10 (crap break)/3:59/4:02/4:17/4:17 Avg pace: 4:08 1K cool down, total 12K
This was way tougher than expected. The first split time probably did not help, and I obviously had trouble finding my rhythm. Lesson learned: I need to do more tempo runs and interval work. Resistance training would be good, too.
Thu: Rest, cold rain
Fri: 11.7/56:58/4:52 Good run overall, legs felt fine. NFs. Runs like this make me wonder if I'm better off in the NFs as opposed to the VFFs...
Sat: 22K in 6/5/6/5 intervals, splits were 28:41/21:39/28:53/21:17. Decided to try a workout that Bob told me about 20K with four intervals of normal and fast pace. The two fast intervals were really tough, I was shooting for 4:15 pace, ended up with 4:19 and 4:15. Avg 4:34 pace overall, which is faster than I have been running recently, and I felt it afterwards. Had to stop to crap twice, a bit frustrating. Ran in the Mizunos.
Total mileage: 57.4K
Sunday, April 11, 2010
Weekly Mileage April 11-17
Sun: 11.7/58:24/4:59 The run home from work. Ran in the VFFs, feet pretty sore from barefooting yesterday, so couldn't really pick up the speed.
Mon: Rest/Rain
Tue: Bike 35K
Wed: Namban workout 1600/5:53 1200/4:14 1000/3:35 800/2:49 600/2:07 400/1:18 also 2/200 of 50 build up/50 sprint/50 slow down/50 walk and 2.8 of warm up/cool down. All in VFFS plus cool down BF! Surprisingly, arms really sore from final sprints. Total of 6K interval work plus about 4K light
Thu: 11.7/59:04/5:02 Right hamstring pretty tight. NFs
Fri: Rest
Sat 16K, didn't get time right, but probably around 5:20 pace. Not a great run, right leg quite stiff again, had to stop part way to stretch and felt better. VFFS
Total mileage: 49.4
Mon: Rest/Rain
Tue: Bike 35K
Wed: Namban workout 1600/5:53 1200/4:14 1000/3:35 800/2:49 600/2:07 400/1:18 also 2/200 of 50 build up/50 sprint/50 slow down/50 walk and 2.8 of warm up/cool down. All in VFFS plus cool down BF! Surprisingly, arms really sore from final sprints. Total of 6K interval work plus about 4K light
Thu: 11.7/59:04/5:02 Right hamstring pretty tight. NFs
Fri: Rest
Sat 16K, didn't get time right, but probably around 5:20 pace. Not a great run, right leg quite stiff again, had to stop part way to stretch and felt better. VFFS
Total mileage: 49.4
Saturday, April 10, 2010
Weekly Mileage April 1-10
Took some time off after Oshima, but my legs actually felt much better than after Tokyo.
4/1 Thu: Short run before taking off to Izu with Dad and Claire. 7.1/32:52/4:37 (really?) in the VFFs
4/3 Went on an easy 22 ride with Dad, some fun intervals up the river banks
4/6 22.8 Didn't record time, but my splits were all under around 4:45-50 until I took off the VFFs for the last 5K, but was able to pick it up again on the grass.
4/9 11.9/57:25/4:49 First run in Feelmax Osmas. Not bad, but pretty loose so my toes jam into the fronts on any sort of downhill. Probably won't use for much serious running.
4/10 about 11 in 1:00 All barefoot, the longest barefoot run yet! I was keeping my pace just over 5:00 for most of it, but slowed down a bit at the end, as my feet were getting sore, started running a bit on my heels as well.
Total: 52.8
4/1 Thu: Short run before taking off to Izu with Dad and Claire. 7.1/32:52/4:37 (really?) in the VFFs
4/3 Went on an easy 22 ride with Dad, some fun intervals up the river banks
4/6 22.8 Didn't record time, but my splits were all under around 4:45-50 until I took off the VFFs for the last 5K, but was able to pick it up again on the grass.
4/9 11.9/57:25/4:49 First run in Feelmax Osmas. Not bad, but pretty loose so my toes jam into the fronts on any sort of downhill. Probably won't use for much serious running.
4/10 about 11 in 1:00 All barefoot, the longest barefoot run yet! I was keeping my pace just over 5:00 for most of it, but slowed down a bit at the end, as my feet were getting sore, started running a bit on my heels as well.
Total: 52.8
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