Sun: 12.2/55:51/4:34/Evo Wanted to push since I haven't run in two days, but it felt like I was working hard and still running slow, so the pace was a happy surprise. Feet feel good, but left calf is a bit tight.
Mon: 17.6/1:24:47/4:49/VFF The heat will not let off! Went at this with the intention of just taking it as easy as possible. Checked my pace about every 5K, and was happy to see that I was under 5:00. Was a bit tough at the end, but I didn't seem to lose speed. Still some blistering on the ball of my right foot, and left ankle a little stiff, but ok.
Tue: Bike 33K
Wed: Namban Workout 13K total/7K warm up/cool down, 6X1000 intervals: 3:38/3:39/3:33/3:32/3:35/3:27 Great workout, much better times than I anticipated, and actually didn't feel very tough until I really pushed on the last one. Hopefully can get out for that workout a little more regularly.
Thu: 13.5/1:05:24/4:50/VFF Felt good considering the workout yesterday, took it easy and was happy with the overall pace. The heat is definitely letting up at night, and there are whispers of fall in the wind...
Fri: Rest
Sat: 27.3/2:11:38/4:49/Evo Was aiming for my first 30K training run, and got worried about getting back in time, and was pretty tired, but frustrated that I didn't stick it out for a little longer. Otherwise a nice run, pretty sunset and good breeze; happy with my pace as well. Some blistering on ball of right foot, and my left big and middle toes are a bit banged up.
Total mileage: 83.6
Sunday, August 29, 2010
Sunday, August 22, 2010
Weekly Mileage August 22-28
Sun: 9.3/44:40/4:48/VFF Opted out of BF to save my feet for running next week. Stiff left ankle at first, but overall ok. Paced myself along the jogging route at 4:36/4:11, which makes me think the measurements are way off, considering my overall pace, and the fact that I really wasn't pushing at all.
Mon: 13.5/1:06:09/4:54/Evos Hot and slow! But put the insoles back in the Evos which seemed to help my feet. A little stiffness in the left ankle again, which is worrying, but hopefully not a real issue.
12.2/58:17/4:46/VFF Not quite as hot as yesterday. A little slow at the 10K mark, so pushed a bit towards the end. Feet seem to be in good condition.
Wed: 9.2/41:02/4:27/Evo Running at the beach, I guess the distance is right, but a bit surprised by the pace, because it didn't feel like I was pushing at all. I guess I run faster when I know I don't have to run far.
Thu: 7.2/35:41/4:57/Evo Second day of running on vaca at the beach. Think the distance is short, and pace slow, but makes up for the day before.
Fri: Rest
Sat: Rest. Had planned to do a long run, but came back from the beach and decided to bag it and get ready for the week ahead instead.
Total mileage: 51.4 Will definitely beef up the mileage from next week!
Mon: 13.5/1:06:09/4:54/Evos Hot and slow! But put the insoles back in the Evos which seemed to help my feet. A little stiffness in the left ankle again, which is worrying, but hopefully not a real issue.
12.2/58:17/4:46/VFF Not quite as hot as yesterday. A little slow at the 10K mark, so pushed a bit towards the end. Feet seem to be in good condition.
Wed: 9.2/41:02/4:27/Evo Running at the beach, I guess the distance is right, but a bit surprised by the pace, because it didn't feel like I was pushing at all. I guess I run faster when I know I don't have to run far.
Thu: 7.2/35:41/4:57/Evo Second day of running on vaca at the beach. Think the distance is short, and pace slow, but makes up for the day before.
Fri: Rest
Sat: Rest. Had planned to do a long run, but came back from the beach and decided to bag it and get ready for the week ahead instead.
Total mileage: 51.4 Will definitely beef up the mileage from next week!
Sunday, August 15, 2010
Weekly Mileage August 15-21
Sun: 10.5/48:18/4:36 or 9.9/48:18/4:52/BF Depends on if I believe the markings along the running route or Google Earth. Annoying. I was moving at a pretty good clip despite being barefoot, so I think the second pace must be off, but I thought Google Earth was pretty accurate. Been thinking seriously about getting a Garmin GPS watch, and this kind of shit may force me to do it (as if I need a reason).
Mon: Bike 35K
Tue: 12.9/1:00:42/4:42/Evo Thought I was taking it slow, but got to the 10K mark much faster than expected. Had some blister issues on my right foot, perhaps a result of running too fast BF on Sunday. Actually quit 500M early and walked to try to minimize the damage. Slight blood blister for the first time in a long time, but hopefully not running tomorrow will take care of it.
Wed: Bike 36K
Thu: 19.7/1:33:14/4:43/MWU What a difference a nice north wind makes! Feet felt good in the MWUs also, ran a couple K further than I had originally planned.
Fri: Rest
Sat: 13.5/1:02:49/4:39/Evo Had to work, so just ran home. Did 5 intervals of probably around 1-2k each. Only timed the one I could measure which was 1K/4:00, I assume the pace for the others was similar. Felt good overall, but still some blister issues on my right foot. May need to pick up some new insoles for the Evos.
Total Mileage: 56.6K Good off week, will try for high 70s for the next two weeks, hopefully no issues with the feet...
Mon: Bike 35K
Tue: 12.9/1:00:42/4:42/Evo Thought I was taking it slow, but got to the 10K mark much faster than expected. Had some blister issues on my right foot, perhaps a result of running too fast BF on Sunday. Actually quit 500M early and walked to try to minimize the damage. Slight blood blister for the first time in a long time, but hopefully not running tomorrow will take care of it.
Wed: Bike 36K
Thu: 19.7/1:33:14/4:43/MWU What a difference a nice north wind makes! Feet felt good in the MWUs also, ran a couple K further than I had originally planned.
Fri: Rest
Sat: 13.5/1:02:49/4:39/Evo Had to work, so just ran home. Did 5 intervals of probably around 1-2k each. Only timed the one I could measure which was 1K/4:00, I assume the pace for the others was similar. Felt good overall, but still some blister issues on my right foot. May need to pick up some new insoles for the Evos.
Total Mileage: 56.6K Good off week, will try for high 70s for the next two weeks, hopefully no issues with the feet...
Sunday, August 8, 2010
Weekly Mileage August 8-14
Sun: 9/44:54/4:59/BF Good easy Sunday run like last week. Did almost no damage to my feet this time, I think. Also did some more upper body exercises when doing the loop.
Mon: 13.6/1:04:35/4:44/VFF Good run considering four days in a row so far. Did not feel tight at all, and felt like I was keeping up good speed, actually a little surprised that the pace wasn't better. Got to thinking about running a bit, and realized that it's not so much do I like it or not or why, it's more about am I going to do it, and as long as I can answer yes to that I'm fine. Satisfaction in consistency and achievement?
Tue: 17.7/1:25:10/4:48/Evo Five days in a row of running, can't remember the last time I've done that. Especially pain free! This long route always feels long, probably because of the long section along the Arakawa, but it gave me time to try to really focus on my form. I was worried if that was slowing me down, but apparently not too much. First time running without the insoles in the Evos, and my feet seem fine.
Wed: 12.2/59:37/4:53/VFF Definitely stiff, slow going for the first 2-3K. Loosened up after that, and was able to pick it up a bit at the end. Legs and feet in good shape overall. Run again tomorrow?
Thu: Bike 33K Seemed best to take at least the day off from running.
Fri: 21.6/1:41:39/4:42/Evo Definitely recharged after the rest and was cruising comfortably at a good pace for most of the run. Got tired for the last 3-4k and lost speed. Some toe blister issues with the Evos.
Total Mileage: 74.1
Mon: 13.6/1:04:35/4:44/VFF Good run considering four days in a row so far. Did not feel tight at all, and felt like I was keeping up good speed, actually a little surprised that the pace wasn't better. Got to thinking about running a bit, and realized that it's not so much do I like it or not or why, it's more about am I going to do it, and as long as I can answer yes to that I'm fine. Satisfaction in consistency and achievement?
Tue: 17.7/1:25:10/4:48/Evo Five days in a row of running, can't remember the last time I've done that. Especially pain free! This long route always feels long, probably because of the long section along the Arakawa, but it gave me time to try to really focus on my form. I was worried if that was slowing me down, but apparently not too much. First time running without the insoles in the Evos, and my feet seem fine.
Wed: 12.2/59:37/4:53/VFF Definitely stiff, slow going for the first 2-3K. Loosened up after that, and was able to pick it up a bit at the end. Legs and feet in good shape overall. Run again tomorrow?
Thu: Bike 33K Seemed best to take at least the day off from running.
Fri: 21.6/1:41:39/4:42/Evo Definitely recharged after the rest and was cruising comfortably at a good pace for most of the run. Got tired for the last 3-4k and lost speed. Some toe blister issues with the Evos.
Total Mileage: 74.1
Sunday, August 1, 2010
Weekly Mileage August 1-7
Sun: 8.3K/BF Ran around the park in Sumida, did intervals of 2K with some upper body work in between. Splits for laps: 4:55/4:42/4:35/4:49/4:56/4:48/4:50. Managed to not tear up my feet too much, although one hot spot on left foot near space between first two toes.
Mon: 12.1/57:39/4:45/Evo Good run overall considering my third day of running in a row. Did not have any pain in right leg, but could not run as fast as wanted because of the heat. Did manage to push it a bit for the last 2-3K.
Tue: Bike 33K
Wed: 16.8/1:19:07/4:42/Evo Best I've felt on the mid-week long run yet. Again a nice breeze helped, and I felt like I was not pushing at the beginning, so I was able to pick it up the last 2-3K.
Thu: Rest
Fri: 13.4/1:01:23/4:34/MWU This run felt great the whole way, never felt winded, felt smooth the whole time. I think it was mainly due to the day off yesterday, but it felt also somewhat related to the shoes and also to the slightly cooler conditions with a good breeze. Will be interesting to see how my long run goes tomorrow.
Sat: 20.6/1:39:27/4:49/Evo Beautiful run in Chiba at the in-laws. Took the river route further than I ever have and was about 1.5K away from the bay when I turned around. Felt good overall, hot, but not prohibitively so. Great sky, greenery and buzzing cicadas!
Total mileage: 71.2 Sweet! Will try to get in another 70+ week this week!
Mon: 12.1/57:39/4:45/Evo Good run overall considering my third day of running in a row. Did not have any pain in right leg, but could not run as fast as wanted because of the heat. Did manage to push it a bit for the last 2-3K.
Tue: Bike 33K
Wed: 16.8/1:19:07/4:42/Evo Best I've felt on the mid-week long run yet. Again a nice breeze helped, and I felt like I was not pushing at the beginning, so I was able to pick it up the last 2-3K.
Thu: Rest
Fri: 13.4/1:01:23/4:34/MWU This run felt great the whole way, never felt winded, felt smooth the whole time. I think it was mainly due to the day off yesterday, but it felt also somewhat related to the shoes and also to the slightly cooler conditions with a good breeze. Will be interesting to see how my long run goes tomorrow.
Sat: 20.6/1:39:27/4:49/Evo Beautiful run in Chiba at the in-laws. Took the river route further than I ever have and was about 1.5K away from the bay when I turned around. Felt good overall, hot, but not prohibitively so. Great sky, greenery and buzzing cicadas!
Total mileage: 71.2 Sweet! Will try to get in another 70+ week this week!
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