Sun: Rest - Right knee quite sore from yesterday, even stiff when walking.
Mon: Rest - Right knee is much better, happy with recovery time, but playing conservative this week.
Tue: 12.7/1:03:28/4:59 My first run in the Evos!! Still not in top form with the knee, that plus new shoes, so I took it relatively easy. I like the shoes, not the glove fit of the VFFs, but no blister in my first run and pretty good foot sensation. Ran through a long puddle along the river and was impressed with how they basically do not hold water at all.
Wed: Bike 33K.
Thu: 13.5/1:03:59/4:44 Still feeling strange in the knee, so not a fast run, but tried to push a bit more than the last run. Ran in the VFFs because the Evos were still wet from the last run!
Fri: Bike 33K
Sat: 18.2/1:26:10/4:44 Intended to run 20K, but left a bit late so cut it short so we could all eat dinner together. The Evos felt pretty good again, although seemed to be heavy with sweat towards the end.
Total Mileage: 44.4K Even though I'm not in a formal program right now, this was a good reminder that I need to back off the miles every few weeks. Hopefully my knee will let me pick up the miles and speed again next week.
Tuesday, June 29, 2010
Sunday, June 20, 2010
Weekly Mileage June 20-26
Sun: Rest
Mon: 15.7/1:11:42/4:34 Almost bailed on running today because felt a little crappy and was busy with family stuff, but managed to get myself out the door at 6:30 p.m. It was a beautiful night for a run, with a pink sky and a gentle breeze, and not too hot. Felt smooth and solid form the whole run, and really felt better when I got home than when I had left. This was the first time I've felt like maybe I need running now possibly physically and mentally...
Tue: Bike 33k
Wed: 12.7/1:00:05/4:43 A bit stiff and uncomfortable, although a faster pace than I thought. Wore the VFF Sprints for the first time in a while, and will not wear them for running anymore. A bit tight and made it hard to relax. Funny what a different fit they are from the KSOs, even though they are the same size.
Thu: Bike 33K
Fri: 17.4/1:21:26/4:40 Thought about doing a tempo run after getting to the Arakawa from Toyosu, but was feeling a little strain in my legs, so decided to just go for a decent pace overall. Ran in the Mizunos. Hopefully the Evos will arrive tomorrow so I can take them for the first run!
16.7/1:24:16/5:02 A bit of a tough run, felt quite stiff in the beginning, especially my right leg. My pace was slow for the first leg, a little better after. New shoes did not arrive, so ran in the VFFS. My right knee is sore today and has me a bit worried that I overdid it.
Total Mileage: 62.5
Mon: 15.7/1:11:42/4:34 Almost bailed on running today because felt a little crappy and was busy with family stuff, but managed to get myself out the door at 6:30 p.m. It was a beautiful night for a run, with a pink sky and a gentle breeze, and not too hot. Felt smooth and solid form the whole run, and really felt better when I got home than when I had left. This was the first time I've felt like maybe I need running now possibly physically and mentally...
Tue: Bike 33k
Wed: 12.7/1:00:05/4:43 A bit stiff and uncomfortable, although a faster pace than I thought. Wore the VFF Sprints for the first time in a while, and will not wear them for running anymore. A bit tight and made it hard to relax. Funny what a different fit they are from the KSOs, even though they are the same size.
Thu: Bike 33K
Fri: 17.4/1:21:26/4:40 Thought about doing a tempo run after getting to the Arakawa from Toyosu, but was feeling a little strain in my legs, so decided to just go for a decent pace overall. Ran in the Mizunos. Hopefully the Evos will arrive tomorrow so I can take them for the first run!
16.7/1:24:16/5:02 A bit of a tough run, felt quite stiff in the beginning, especially my right leg. My pace was slow for the first leg, a little better after. New shoes did not arrive, so ran in the VFFS. My right knee is sore today and has me a bit worried that I overdid it.
Total Mileage: 62.5
Sunday, June 13, 2010
Weekly Mileage June 13-19
Sun: Rest
Mon: Rest (rain/Taiyo day care)
Tue: 15.2/1:13:13/4:49 A bit slower than expected, my form started well, but got sloppy and heavy/slow towards the end. Hot spots/blisters in the VFFs again as a result. First run in really humid weather this year.
Wed: 12.4/58:39/4:43 Legs felt pretty heavy, but was a better pace than expected. Ran in the Mizunos b/c my feet were tired from the VFFs yesterday.
Thu: Bike 29K
Fri: 12.2/57:50/4:44 Same run at Wed, but in the rain, ran in the VFFs w/socks. Feet felt fine, but legs felt a little tired.
Sat: Interval workout: slow 3.3/fast 3/s3/f4/s3/f2 times: 16:34/11:42/14:59/15:59/15:03/8:07 Was happy with the workout overall. During the f4, went too slow for the first two, and made up over 30 seconds in the last two, really kicked my ass. Was pretty wasted for the last f2. Did 19.4 total including cool down, 1:28:29 total time, 4:33 avg pace.
Total mileage: 59.2K
Mon: Rest (rain/Taiyo day care)
Tue: 15.2/1:13:13/4:49 A bit slower than expected, my form started well, but got sloppy and heavy/slow towards the end. Hot spots/blisters in the VFFs again as a result. First run in really humid weather this year.
Wed: 12.4/58:39/4:43 Legs felt pretty heavy, but was a better pace than expected. Ran in the Mizunos b/c my feet were tired from the VFFs yesterday.
Thu: Bike 29K
Fri: 12.2/57:50/4:44 Same run at Wed, but in the rain, ran in the VFFs w/socks. Feet felt fine, but legs felt a little tired.
Sat: Interval workout: slow 3.3/fast 3/s3/f4/s3/f2 times: 16:34/11:42/14:59/15:59/15:03/8:07 Was happy with the workout overall. During the f4, went too slow for the first two, and made up over 30 seconds in the last two, really kicked my ass. Was pretty wasted for the last f2. Did 19.4 total including cool down, 1:28:29 total time, 4:33 avg pace.
Total mileage: 59.2K
Monday, June 7, 2010
Weekly Mileage June 6-12
Sun: Rest
Mon: 13.5/1:07:52/5:01 Left hamstring has slight pull (must be from Saturday, but didn't feel anything until yesterday), so kept it easy. Good evening run in the VFFs.
Tue: Bike 31K First time using Taiyo's new bike seat on my white bike, dropping him and the seat off and going directly to work from there. Good system!
Wed: 18.4/1:22:06/4:27. Same 18K loop that I have been doing for the past couple of weeks. Decided again not to check my time except at the halfway point and 3K before finishing. Feel like I have a good handle on my pace, and was smooth today with a good time. Used a little vaseline on my feet before putting on the VFFs, which seemed to help with the blisters.
Thu: Bike 33K.
Fri: 10.2/48:00/4:42 First morning run in a while, and was a bit stiff, not nearly as loose as Wednesday, but good to get in 10K in the VFFs.
Sat: 23.2/1:48:17/4:40 Wanted to get in a long run at an easy pace and was really happy with my time. Felt smooth the whole time, almost meditative in terms of just paying attention to how it felt to run and to my surroundings. Running with no music/podcast, etc. I think may be the way to go so I am not distracted. Ran in the Mizunos.
Total Mileage: 65.3K
Mon: 13.5/1:07:52/5:01 Left hamstring has slight pull (must be from Saturday, but didn't feel anything until yesterday), so kept it easy. Good evening run in the VFFs.
Tue: Bike 31K First time using Taiyo's new bike seat on my white bike, dropping him and the seat off and going directly to work from there. Good system!
Wed: 18.4/1:22:06/4:27. Same 18K loop that I have been doing for the past couple of weeks. Decided again not to check my time except at the halfway point and 3K before finishing. Feel like I have a good handle on my pace, and was smooth today with a good time. Used a little vaseline on my feet before putting on the VFFs, which seemed to help with the blisters.
Thu: Bike 33K.
Fri: 10.2/48:00/4:42 First morning run in a while, and was a bit stiff, not nearly as loose as Wednesday, but good to get in 10K in the VFFs.
Sat: 23.2/1:48:17/4:40 Wanted to get in a long run at an easy pace and was really happy with my time. Felt smooth the whole time, almost meditative in terms of just paying attention to how it felt to run and to my surroundings. Running with no music/podcast, etc. I think may be the way to go so I am not distracted. Ran in the Mizunos.
Total Mileage: 65.3K
Tuesday, June 1, 2010
Weekly Mileage May 30-June 5
Sun: Rest - Miho sick.
Mon: Bike 33K
Tue: 18.4/1:25:34/4:39 Really incredible weather for a run. Decided not to keep track of pace for the first half (same run as last Thursday), felt good, but a little tight in calves. Feet started to get sore for last 2-3K, so slowed down, but happy to get basically the same pace as last week.
Wed: 10.2/49:10/4:49 Wanted to do an easy 10, so decided to run on the grass on the Arakawa between the 10K and 9K markers. My splits for the 8K on the grass were: 4:46/4:39/4:47/4:39/4:45/4:36/4:44/4:45. Notice that every other lap was faster, this was when I was running with the wind, the others were against the wind. I was pretty surprised to see the wind having such a measurable affect on my speed - it was a solid wind, but not that strong...
Thu: Rest.
Fri: Rest - Taiyo sick. Need to remember to run when I can...
Sat: 18K total. Intervals. 3X1K Times: 11:25/11:56/11:42. Alternated 3K off and on, the off 3K were at 5:00 pace. Felt really good, way less effort than when I tried the 4X5K intervals a couple months ago. Feels like the less I run, the faster I get, although it is probably related to the fact that I have been doing all of my running at a faster pace lately. Ran in the Mizunos.
Total Mileage: 46.6K
Mon: Bike 33K
Tue: 18.4/1:25:34/4:39 Really incredible weather for a run. Decided not to keep track of pace for the first half (same run as last Thursday), felt good, but a little tight in calves. Feet started to get sore for last 2-3K, so slowed down, but happy to get basically the same pace as last week.
Wed: 10.2/49:10/4:49 Wanted to do an easy 10, so decided to run on the grass on the Arakawa between the 10K and 9K markers. My splits for the 8K on the grass were: 4:46/4:39/4:47/4:39/4:45/4:36/4:44/4:45. Notice that every other lap was faster, this was when I was running with the wind, the others were against the wind. I was pretty surprised to see the wind having such a measurable affect on my speed - it was a solid wind, but not that strong...
Thu: Rest.
Fri: Rest - Taiyo sick. Need to remember to run when I can...
Sat: 18K total. Intervals. 3X1K Times: 11:25/11:56/11:42. Alternated 3K off and on, the off 3K were at 5:00 pace. Felt really good, way less effort than when I tried the 4X5K intervals a couple months ago. Feels like the less I run, the faster I get, although it is probably related to the fact that I have been doing all of my running at a faster pace lately. Ran in the Mizunos.
Total Mileage: 46.6K
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