Sun: Bike 33k
Mon: Went for my normal run home, but the legs were really tired, and had a feeling it might not go well. Got about 5 minutes in and started getting the same pain in my right knee that I used to get in the left. I guess the shot of pain I got after the 30k run on Saturday was not just a joke. In retrospect it was a combination of doing too many days in a row without rest, including hills (albeit very small, but more than I'm used to) in the loop I ran, and probably the cushioned shoes.
Tue: Rest. Some pain in the knee even with just normal walking. Exactly the same sensation as with the left before, although probably not as bad.
Wed: Bike 33k.
Thu: 8.7/38:30/4:25/Evo Didn't realize I was running this fast, guess that may be part of why my knee was getting sore. Took the train part way just to play it safe.
Fri: Rest. Was going to try a morning jog, but knew the knee needed rest.
Sat: 11/50:39/4:36/VFF Crazy windy and spring squalls, but a pretty good run; first time in a while running in the VFFs. Knee was sensitive, but didn't seem to be getting worse. Glad to at least get in over 10k.
Total Mileage: 19.7 Not at all what I had planned for this week, but then again, I'm not supposed to be planning my training, I guess. Hopefully will have some fun runs in Kagoshima from later this week, and still be able to run in the HM in two weeks.
Saturday, April 23, 2011
Saturday, April 16, 2011
2000 km of Training Week 21: 637.2 to go
Sun: Rest
Mon: Bike 33k
Tue: 20/1:29/4:27/Evo Battery issues with the Garmin again, checked the distance on Google Earth, and had the time, so should be pretty accurate. Good run overall, was working the whole time; no issues with feet.
Wed: 15.4/1:08:11/4:25/Zoom XC Was pretty surprised to bust out this pace after a hard run the day before, but it felt good, so I went for it.
Thu: 20/1:32:52/4:38/Zoom XC Hadn't done 20 twice in a week on weekdays before, but was happy with how this went and the time. The south wind has definitely been my friend lately, and leaving work a little earlier plus longer days has made the running more fun.
Fri: 15.1/1:12:27/4:47/Evo Legs were really tired for this. Also having some blister issues on the ball of my right foot, which was annoying, but made it through, and at an okay pace for four decent days in a row.
Sat: 30/no watch, but under 5:00 pace/Zoom XC Needed to do 30 to reach my goal of 100k for the week, and wasn't sure how it would go, mainly because of the issue with my blister. But I lanced it in the morning and had the day to fuel up an get ready. Decided to do a loop course around the Arakawa instead of an out and back and it went pretty well. Really nice, warm day, so running in shorts and a singlet. Legs were definitely tired, but happy with the run. Had a little scare right after with what felt like ITBS in my right knee for the first time, but walked it off and seems fine now.
Total mileage: 100.5km Yeah! Wasn't really a goal to get up to this mileage at this time, but things have been going well, and after the two 90k weeks, I figured I might as well try. It was definitely tough doing it in 5 straight days, but I am really happy with how my legs are holding up. Will probably do a bit less mileage next week, but try for more speed work. Three weeks until the HM in Tochigi!
Mon: Bike 33k
Tue: 20/1:29/4:27/Evo Battery issues with the Garmin again, checked the distance on Google Earth, and had the time, so should be pretty accurate. Good run overall, was working the whole time; no issues with feet.
Wed: 15.4/1:08:11/4:25/Zoom XC Was pretty surprised to bust out this pace after a hard run the day before, but it felt good, so I went for it.
Thu: 20/1:32:52/4:38/Zoom XC Hadn't done 20 twice in a week on weekdays before, but was happy with how this went and the time. The south wind has definitely been my friend lately, and leaving work a little earlier plus longer days has made the running more fun.
Fri: 15.1/1:12:27/4:47/Evo Legs were really tired for this. Also having some blister issues on the ball of my right foot, which was annoying, but made it through, and at an okay pace for four decent days in a row.
Sat: 30/no watch, but under 5:00 pace/Zoom XC Needed to do 30 to reach my goal of 100k for the week, and wasn't sure how it would go, mainly because of the issue with my blister. But I lanced it in the morning and had the day to fuel up an get ready. Decided to do a loop course around the Arakawa instead of an out and back and it went pretty well. Really nice, warm day, so running in shorts and a singlet. Legs were definitely tired, but happy with the run. Had a little scare right after with what felt like ITBS in my right knee for the first time, but walked it off and seems fine now.
Total mileage: 100.5km Yeah! Wasn't really a goal to get up to this mileage at this time, but things have been going well, and after the two 90k weeks, I figured I might as well try. It was definitely tough doing it in 5 straight days, but I am really happy with how my legs are holding up. Will probably do a bit less mileage next week, but try for more speed work. Three weeks until the HM in Tochigi!
Sunday, April 10, 2011
2000 km of Training Week 20: 737.7 to go
Sun: Rest Trip up to Fukushima with KZ colleagues!
Mon: Rest Meant to run, but got lazy and wanted to get in some time with Taiyo.
Tue: 15.4/1:10:08/4:33/Evo Despite two days off, decided not to go out too hard. Felt a little hot spot on the bottom of my right foot.
Wed: Bike 33k
Thu: 15.2/1:05:06/4:18 Zoom XC Definitely my fastest average pace for this run home yet. Did a series of fartleks, felt good overall.
Fri: 15.4/1:13/4:44/Zoom XC Good recovery run. Frustrated by my garmin, seems to run out of battery immediately, and I have no idea why.
Sat: 23/Zoom XC Battery issues with the garmin again, so a forced free run. Strong wind from the south, but still a gorgeous run out in Katsutadai, lots of beautiful sakura and other signs of spring. Unfortunate issues with GI tract and no TP, but made it through somehow.
Total Mileage: 69 km Pretty happy with this for an off week. Will try to kick it up again next week, although will be tight on time.
Mon: Rest Meant to run, but got lazy and wanted to get in some time with Taiyo.
Tue: 15.4/1:10:08/4:33/Evo Despite two days off, decided not to go out too hard. Felt a little hot spot on the bottom of my right foot.
Wed: Bike 33k
Thu: 15.2/1:05:06/4:18 Zoom XC Definitely my fastest average pace for this run home yet. Did a series of fartleks, felt good overall.
Fri: 15.4/1:13/4:44/Zoom XC Good recovery run. Frustrated by my garmin, seems to run out of battery immediately, and I have no idea why.
Sat: 23/Zoom XC Battery issues with the garmin again, so a forced free run. Strong wind from the south, but still a gorgeous run out in Katsutadai, lots of beautiful sakura and other signs of spring. Unfortunate issues with GI tract and no TP, but made it through somehow.
Total Mileage: 69 km Pretty happy with this for an off week. Will try to kick it up again next week, although will be tight on time.
Monday, April 4, 2011
2000 km of Training Week 19: 806.7 to go
Sun: Rest. Legs were fine, but wanted some family time, and no day off in 9 days.
Mon: 19.1/1:26:04/4:29/Neo Planned this as an interval run, 3k fast, 3k easy, 3 of each. Went well for the first two rounds, but started to feel a blister on the outside of my right foot (again!), so had to back off during the last one. Did the first two at a 4:00 pace, which was my goal. First time I have gotten blisters in the Neos, and first time I wondered if they are not the best choice for speed work.
Tue: 15.4/1:09:32/4:30/Zoom XC Was surprised at how strong my legs felt after the run yesterday, and very happy with the pace. My legs are definitely recovering from runs faster. 5k splits got faster each time.
Wed: 15.4/1:11:32/4:38/Neo Legs definitely a bit tired for this run, but happy to keep it under 4:45 pace without too much trouble.
Thu: Bike 33k
Fri: 15.2/1:05:24/4:20/Zoom XC After a day biking yesterday, I decided just to go out with a good pace from the start. Was pretty happy with the overall pace, and the run felt great.
Sat: 25.5/Mach 11 Another free run with no watch. First time doing this distance in a while, but it felt good. Nice weather in shorts and t-shirt. The Mach 11s didn't feel great, but also didn't give me any blisters, so I can't complain. Pace felt good overall, but the last 5k were more tiring than expected.
Total mileage: 90.6 Glad to get in another over 90 week, especially only running 5 days. Will back off a bit next week.
Mon: 19.1/1:26:04/4:29/Neo Planned this as an interval run, 3k fast, 3k easy, 3 of each. Went well for the first two rounds, but started to feel a blister on the outside of my right foot (again!), so had to back off during the last one. Did the first two at a 4:00 pace, which was my goal. First time I have gotten blisters in the Neos, and first time I wondered if they are not the best choice for speed work.
Tue: 15.4/1:09:32/4:30/Zoom XC Was surprised at how strong my legs felt after the run yesterday, and very happy with the pace. My legs are definitely recovering from runs faster. 5k splits got faster each time.
Wed: 15.4/1:11:32/4:38/Neo Legs definitely a bit tired for this run, but happy to keep it under 4:45 pace without too much trouble.
Thu: Bike 33k
Fri: 15.2/1:05:24/4:20/Zoom XC After a day biking yesterday, I decided just to go out with a good pace from the start. Was pretty happy with the overall pace, and the run felt great.
Sat: 25.5/Mach 11 Another free run with no watch. First time doing this distance in a while, but it felt good. Nice weather in shorts and t-shirt. The Mach 11s didn't feel great, but also didn't give me any blisters, so I can't complain. Pace felt good overall, but the last 5k were more tiring than expected.
Total mileage: 90.6 Glad to get in another over 90 week, especially only running 5 days. Will back off a bit next week.
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