Sun: Rest
Mon: 11.9/56:03/4:42 A couple of days off and slightly less oppressive heat allowed me to push the speed a few times, which felt good. Had to stop halfway for a CB, but otherwise all went pretty smoothly. Some blisters on the fronts of my toes, not sure why, ran in the Evos
Tue: Bike 33k
Wed: 17/1:23:24/4:54/Evos. Same route as the run that nearly killed me last week, but very different. Cooler temperature and great breeze from behind along the Arakawa. Got a bit slow in the middle, but was able to pick up the pace for the last 4K.
Thu: Rest
Fri 12.9/1:03:57/4:57/VFF Felt like a good, loose run, at a decent speed, so I am a bit suprised/suspicious of the distance and pace. Tried using Runkeeper again for the first time in a while, and of course it was useless. Considering a Garmin watch, but pretty pricey.
Sat: 16.2/1:16:28/4:43/Evo Intended to go out for 18K with 3K intervals, but didn't have the time, so decided to shorten it to 15K. But after the first 1K of the first interval was totally sucking wind, so ended up doing one 1K interval then one 2K interval, splits were 3:59 and 8:15. Was a bit disappointed at how hard it felt to run intervals, but hope that it more due to the heat than to being out of shape.
Total Mileage: 58K
Monday, July 26, 2010
Monday, July 19, 2010
Weekly Mileage July 18-24
Sun: Rest
Mon: 13.5/1:03:44/4:43 Was worried that my legs would be stiff after the long run on Saturday, but felt good. The heat really seemed to slow me down, and it was hard to maintain a steady hard-working pace. I wonder if that is the big difference between the great few weeks of training I had in late May/early June and now. I felt much lighter on my feet and it was much easier to maintain a good pace. But most of those runs were also during days off with no backpack on also.
Tue: 12.2/1:00/4:55 Perfect recovery run. Felt totally relaxed, not too hot (ran later than usual, around 8:00 p.m.), and legs felt good. Ran in the Mizunos.
Wed: Bike 33K
Thu: 17/1:22:38/4:51 Felt like the toughest training run I've done due feeling overheated for most of it. Intended to do the first leg from work to the Arakawa as a warm up and then do some intervals, but I ended up running faster than I meant to on the first part, and really died on the last half, some splits over 5:00. The worst part was that I kept thinking about stopping, fortunately, I was able to push that away and finish. Evos.
Fri: 12.2/58:59/4:50 Hot again, but happy to be able to run again after yesterday without any issues with my legs. Hot again, so I stopped to drink water in Asakusa. Might need to start bringing water with me. VFFs
Sat: Rest
Total Mileage: 54.9K
Mon: 13.5/1:03:44/4:43 Was worried that my legs would be stiff after the long run on Saturday, but felt good. The heat really seemed to slow me down, and it was hard to maintain a steady hard-working pace. I wonder if that is the big difference between the great few weeks of training I had in late May/early June and now. I felt much lighter on my feet and it was much easier to maintain a good pace. But most of those runs were also during days off with no backpack on also.
Tue: 12.2/1:00/4:55 Perfect recovery run. Felt totally relaxed, not too hot (ran later than usual, around 8:00 p.m.), and legs felt good. Ran in the Mizunos.
Wed: Bike 33K
Thu: 17/1:22:38/4:51 Felt like the toughest training run I've done due feeling overheated for most of it. Intended to do the first leg from work to the Arakawa as a warm up and then do some intervals, but I ended up running faster than I meant to on the first part, and really died on the last half, some splits over 5:00. The worst part was that I kept thinking about stopping, fortunately, I was able to push that away and finish. Evos.
Fri: 12.2/58:59/4:50 Hot again, but happy to be able to run again after yesterday without any issues with my legs. Hot again, so I stopped to drink water in Asakusa. Might need to start bringing water with me. VFFs
Sat: Rest
Total Mileage: 54.9K
Monday, July 12, 2010
Weekly Mileage July 11-17
Sun: Rest. Knee still feels tight/sensitive?
Mon: 12.1/56:52/4:41 Decent run, no real pain in the knee, although it usually doesn't bother me when I run anyway. Ran in the Nikes for the first time in a while, felt pretty good. The Sumida river was amazingly high, almost got soaked by a wake wave from a fireboat!
Tue: Rest
Wed: 13.5/1:03:09/4:40 Overall a good run in the Evos, did feel pretty beat at about the halfway mark, so I think I lost speed in the last half of the run. Right knee/leg felt a little sensitive, but pretty good after stretching at home. Am trying to get into my routine of doing calf raises and other leg exercises every other day.
Thu: Bike 33K
Fri: 10.2/49:59/4:54 First morning run in a while. My left hamstring did the weird popping thing about 4 minutes in again, but was able to continue after stretching/rubbing it out. Still sensitive after the run, so I iced it.
Sat: 23.9/1:56:28/4:52 Planned to go out for 2 hours instead of planning for distance, but turned around at the 55 minute mark because there was a km marker. Got killed on the second half by running into a strong south wind. Felt like I was running at 4:45 pace effort, but was mainly getting just under 5:00 splits. My longest run in the Evos so far, and I am happy overall, minimal blisters and my legs feel good. Getting back to stretching is helping.
Total mileage: 59.7K
Mon: 12.1/56:52/4:41 Decent run, no real pain in the knee, although it usually doesn't bother me when I run anyway. Ran in the Nikes for the first time in a while, felt pretty good. The Sumida river was amazingly high, almost got soaked by a wake wave from a fireboat!
Tue: Rest
Wed: 13.5/1:03:09/4:40 Overall a good run in the Evos, did feel pretty beat at about the halfway mark, so I think I lost speed in the last half of the run. Right knee/leg felt a little sensitive, but pretty good after stretching at home. Am trying to get into my routine of doing calf raises and other leg exercises every other day.
Thu: Bike 33K
Fri: 10.2/49:59/4:54 First morning run in a while. My left hamstring did the weird popping thing about 4 minutes in again, but was able to continue after stretching/rubbing it out. Still sensitive after the run, so I iced it.
Sat: 23.9/1:56:28/4:52 Planned to go out for 2 hours instead of planning for distance, but turned around at the 55 minute mark because there was a km marker. Got killed on the second half by running into a strong south wind. Felt like I was running at 4:45 pace effort, but was mainly getting just under 5:00 splits. My longest run in the Evos so far, and I am happy overall, minimal blisters and my legs feel good. Getting back to stretching is helping.
Total mileage: 59.7K
Monday, July 5, 2010
Weekly Mileage July 4-10
Sun: Rest
Mon: 13.6/1:02:19/4:52 A hard run. Stiff at the beginning, hot and super humid all along. Frustrated by how much sweat the Evos absorb, makes them heavy. Knee still sensitive, making me wonder when I'll feel comfortable getting in some fast running again.
Tue: Bike 33k
Wed: Got about 3 min into my run and I felt a light, but painful popping behind my left knee, and my right knee felt really tight, so I decided to take the train home. Pretty disappointing, as I haven't had to do that for a long time, but I guess I needed the break.
Thu: Bike 33k.
Fri-Sat: Rest.
Total Mileage: 13.6K. Bummer.
Mon: 13.6/1:02:19/4:52 A hard run. Stiff at the beginning, hot and super humid all along. Frustrated by how much sweat the Evos absorb, makes them heavy. Knee still sensitive, making me wonder when I'll feel comfortable getting in some fast running again.
Tue: Bike 33k
Wed: Got about 3 min into my run and I felt a light, but painful popping behind my left knee, and my right knee felt really tight, so I decided to take the train home. Pretty disappointing, as I haven't had to do that for a long time, but I guess I needed the break.
Thu: Bike 33k.
Fri-Sat: Rest.
Total Mileage: 13.6K. Bummer.
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