Weight 77.8/Body Fat %: 14.9/RHR 42
Sun: Rest
Mon: 48:28/144/Ultra. My first time running in the morning in a while, and in insanely hot conditions, was very hard to mak e the HRM stop beeping even at what seemed like very slow pace.
Tue: 50/141/Zoom XC. Another hot run at night. Used the Garmin but something very off, as it recorded my first 5k in 19 min, which I know wasn't even close to right...
Wed: 1:04:04/142. A good long run home along the Arakawa.
Thu: Bike 33k.
Fri: 1:30/20/4:28/143/Ultra. Was a bit hard to get out the door for this, it was rainy and cool, which I was thrilled about, but I was in sort of a funk with having the day off at home alone and just not knowing what to do with myself. Was really glad I got out there, and happy with my pace over this distance, considering I aven't really done a long run in a while. My last 5k was over a minute slower than my first 5k, which is a bit puzzling, and I spent what felt like quite a bit of time over my MAF.
Sat: Rest. Meant to run, but poor planning with Miho's friend visiting and her late yoga class.
Total time: 4:12:32. Meant to be an off week, but not quite this off. Will try to make up for it next week.
Sunday, August 21, 2011
Saturday, August 13, 2011
Aerobic Base Training Week 11
Weight: 77.4 Body Fat 14.6%
Ok, well I realize that in fact the scale I use at home does not measure BMI, but rather, body fat percentage, I think. So, I'm basically back where I started. I'm sure it's not super accurate, and I guess I don't need to worry about it much, but I do wish it were lower...
Sun: 1:08:13/142/Ultra/2/Neutral. The long run home along the Arakawa in crazy heat and humidity. Started right off with a cramp under my rib cage on the left, and it slowly worked its way down to my intestines during the run, not very pleasant. A nice north breeze kicked in towards the end of the run, which made things a bit more bearable, but I still had to go quite slow to stay within my MAF.
Mon: 1:00:17/141/Ultra/2/Neutral. This was a bit shorter than yesterday, but somehow felt tougher. Still very hot and humid, and my legs were beat. I also wore my Tokyo Marathon shirt, which is super uncomfortable, won't make that mistake again. No stomach pains while running, but did get them after I got home, hopefully something that will go away soon.
Tue: 50:50/142/XC Zoom. Can't remember much about this run home from work but I know it was hot!
Wed: 50:37/142/Ultra. My last run at the club. Was good and hard with a solid 20-25 minutes of climbing, up to 12% gradient at most. I'll miss getting hill workouts on the treadmills!
Thu: Bike 33k.
Fri: 56:54/142/Ultra. Insanely hot run, probably over 30 degrees C. Needless to say the pace was very slow.
Sat: 1:12:02/15.2/4:43/143/MWV 4. A nice evening run, but still pretty damn hot. Thought I was getting a better pace, but I guess this is decent for this kind of heat.
Total time: 5:58:53. Doh! Was sure this was over 6 hours, but just missed it. Will still back off a bit for a rest this week.
Ok, well I realize that in fact the scale I use at home does not measure BMI, but rather, body fat percentage, I think. So, I'm basically back where I started. I'm sure it's not super accurate, and I guess I don't need to worry about it much, but I do wish it were lower...
Sun: 1:08:13/142/Ultra/2/Neutral. The long run home along the Arakawa in crazy heat and humidity. Started right off with a cramp under my rib cage on the left, and it slowly worked its way down to my intestines during the run, not very pleasant. A nice north breeze kicked in towards the end of the run, which made things a bit more bearable, but I still had to go quite slow to stay within my MAF.
Mon: 1:00:17/141/Ultra/2/Neutral. This was a bit shorter than yesterday, but somehow felt tougher. Still very hot and humid, and my legs were beat. I also wore my Tokyo Marathon shirt, which is super uncomfortable, won't make that mistake again. No stomach pains while running, but did get them after I got home, hopefully something that will go away soon.
Tue: 50:50/142/XC Zoom. Can't remember much about this run home from work but I know it was hot!
Wed: 50:37/142/Ultra. My last run at the club. Was good and hard with a solid 20-25 minutes of climbing, up to 12% gradient at most. I'll miss getting hill workouts on the treadmills!
Thu: Bike 33k.
Fri: 56:54/142/Ultra. Insanely hot run, probably over 30 degrees C. Needless to say the pace was very slow.
Sat: 1:12:02/15.2/4:43/143/MWV 4. A nice evening run, but still pretty damn hot. Thought I was getting a better pace, but I guess this is decent for this kind of heat.
Total time: 5:58:53. Doh! Was sure this was over 6 hours, but just missed it. Will still back off a bit for a rest this week.
Saturday, August 6, 2011
Aerobic Base Training Week 10
Weight: 177.6 BMI 15.1
Did a little reading about BMI today, and sort of knew that it was not the same as fat percentage, but confirmed that thought. Found an interesting equation using BMI to calculate body fat, and I came out at about 10%, which I think may be conservative, so I'm happy with that.
Sun: 1:00/13.4/4:28/142/MWU4/3/Confidence Up. Good to have some cool weather for another strong run, especially after running hard yesterday. Happy with the shoes again on this second run, although I am a little worried about what will happen with my big toe on my left foot in a marathon.
Mon: 50:03/137/Luna/3. Needed a slow run, so this felt good. Feet were fine in the Lunas, but the leather is still delaminating from the sole.
Tue: Rest. Sick boy.
Wed: 1:25:13/141/Ultra. I had a late start to work, so decided to go for a run in the morning, and then ride to work on my bike afterwards, and count the workout on the ride in and on the ride home. Was my first time riding after running, and my calves were a bit tight at first, but overall was ok.
Thu: 1:11:13/142/Ultra/3/Confidence up. My first time doing the run along the Arakawa home from work in a long time, and my legs were a bit tired, but overall it was a good run with a decent pace.
Fri: 49/141/Ultra. Running on the treadmill at TAC. Ran normal for the first five minutes or so, then slowly increased the gradient up to 12%, so a good hill workout, the best part of running on the treadmill. Got in some good core work with the weights as well.
Sat: Rest. Got busy with family stuff and went to the club.
Total time: 5:15:29. Meant to get over 6 hours, but didn't work out...
Did a little reading about BMI today, and sort of knew that it was not the same as fat percentage, but confirmed that thought. Found an interesting equation using BMI to calculate body fat, and I came out at about 10%, which I think may be conservative, so I'm happy with that.
Sun: 1:00/13.4/4:28/142/MWU4/3/Confidence Up. Good to have some cool weather for another strong run, especially after running hard yesterday. Happy with the shoes again on this second run, although I am a little worried about what will happen with my big toe on my left foot in a marathon.
Mon: 50:03/137/Luna/3. Needed a slow run, so this felt good. Feet were fine in the Lunas, but the leather is still delaminating from the sole.
Tue: Rest. Sick boy.
Wed: 1:25:13/141/Ultra. I had a late start to work, so decided to go for a run in the morning, and then ride to work on my bike afterwards, and count the workout on the ride in and on the ride home. Was my first time riding after running, and my calves were a bit tight at first, but overall was ok.
Thu: 1:11:13/142/Ultra/3/Confidence up. My first time doing the run along the Arakawa home from work in a long time, and my legs were a bit tired, but overall it was a good run with a decent pace.
Fri: 49/141/Ultra. Running on the treadmill at TAC. Ran normal for the first five minutes or so, then slowly increased the gradient up to 12%, so a good hill workout, the best part of running on the treadmill. Got in some good core work with the weights as well.
Sat: Rest. Got busy with family stuff and went to the club.
Total time: 5:15:29. Meant to get over 6 hours, but didn't work out...
Monday, August 1, 2011
MAF Test 2!
Much more time elapsed between these tests than I originally planned, but such is life, especially when I am working more late shifts these days. I realized this time though that I could actually go straight after dropping the boys off over to the track and do it before work, which actually worked out fine time wise.
Conditions were quite different than last time: the track was less crowded, it was much hotter and more humid, it was early in the day as opposed to the evening. I did run barefoot again, and I decided to to 400m easy in between each 1k. Still don't know what the 'proper' way is to do it in terms of rest, but I figure if I'm consistent it all works out.
Here are the results:
Lap Time AV HR
1 4:22 147
2 4:34 143
3 4:33 143
4 4:35 143
5 4:35 143 (Forgot to save and clear between 4-5, so split the difference)
6 4:34 143
7 4:35 143
8 4:35 1:43
Just looked back at my first test in early June, and the times were 4:10-4:22. I knew this time was slower, but I didn't realize it was that different. I have to attribute it to the heat and humidity, because I don't think I am in worse shape than I was then. I hope that I have improved, but I really doubt I've lost any conditioning.
Obviously I went out way too hard on the first one, and on the others as well I was more above the MAR than below, but it still averaged out to 143, so I guess it counts. Much more consistent times than last time, whatever that means. According to the Big Book, these times equate to around a 18:30 5k, which I think is probably accurate. I've got about six weeks to build up my conditioning before the Saitama ekiden (assuming I find people to run with me...) and would really love to run that under 18:00.
1 4:22 147
2 4:34 143
3 4:33 143
4 4:35 143
5 4:35 143 (Forgot to save and clear between 4-5, so split the difference)
6 4:34 143
7 4:35 143
8 4:35 1:43
Just looked back at my first test in early June, and the times were 4:10-4:22. I knew this time was slower, but I didn't realize it was that different. I have to attribute it to the heat and humidity, because I don't think I am in worse shape than I was then. I hope that I have improved, but I really doubt I've lost any conditioning.
Obviously I went out way too hard on the first one, and on the others as well I was more above the MAR than below, but it still averaged out to 143, so I guess it counts. Much more consistent times than last time, whatever that means. According to the Big Book, these times equate to around a 18:30 5k, which I think is probably accurate. I've got about six weeks to build up my conditioning before the Saitama ekiden (assuming I find people to run with me...) and would really love to run that under 18:00.
Aerobic Base Training Week 9
Weight: 78 BMI: 14.4
A weekend of heavy eating shows clearly. At least my BMI didn't go up again...
Sun: 1:02:07/12.4/5:00/143/Ultra/3+/Confidence up. Woke up at 5:30 for this run in the mountains during our camping trip. All road running, unfortunately, be very beautiful and fun. Ran all downhill at first, and so did my first 5k in just 20:40! Then got to climb up the stairs along the Naramata dam, which was really interesting. Climbed a hill as well, and got up to 1007 meters for a total elevation gain of 343 meters. As always, it made me wish I had a lot more opportunities to run in places like this.
Mon: 58/143/Ultra/3/Confidence up. Another run on the 'dreadmill' at the club. It was interesting again, I ran in shoes because they asked me to last time. Ran hard on flat for about 20 min, then climbed for another 20, up to 10% grade, and then finished with flat running again. Good pace on the flat, and I was plenty beat at the end. I always feel bad for whoever has to clean up my sweat...
Tue: 50:11/143/XC Zoom/1/Confidence down. This should not have been a tough run, it didn't feel that hot out when I started and there was a nice breeze. But my HRM started beeping quite early in the run, despite not feeling like I was running hard, and the same issue continued for most of the run. I played around with nose breathing to see if it made a difference, and it did seem that my HR went up more easily with just nose breathing, although the difference was probably slight. I guess the runs on the past two days were relatively tough, and so my body needed to take it easy.
Wed: 55/BF/MAF Test 2 (see separate post)
Thu: bike 33k
Fri: 50:26/142/Ultra Don't really remember the details of this run home from work, except that it was pretty warm as usual.
Sat: 1:20/17.5/4:32/Ultra/3/Confidence Up. A nice run along the river out in Chiba. We showed up a Reina's house and there was a festival going on across the street, so I almost gave up on running to join in on the festivities, but I made it past that temptation, and was glad I did. It was a pretty cool afternoon with a nice breeze, and boy did that make a difference! Such a nice place to run with all of the sounds of summer. The gravel was pretty hard on my feet in the Ultras, but after I got through that I was fine, and it felt good to be running fairly hard, be nose breathing, and still have my HR stay steady.
Total time: 5:55:44. So close to six hours! A good week overall. Was thinking today that I'd like to get this up to close to 8 hours during my hardest training in late October.
A weekend of heavy eating shows clearly. At least my BMI didn't go up again...
Sun: 1:02:07/12.4/5:00/143/Ultra/3+/Confidence up. Woke up at 5:30 for this run in the mountains during our camping trip. All road running, unfortunately, be very beautiful and fun. Ran all downhill at first, and so did my first 5k in just 20:40! Then got to climb up the stairs along the Naramata dam, which was really interesting. Climbed a hill as well, and got up to 1007 meters for a total elevation gain of 343 meters. As always, it made me wish I had a lot more opportunities to run in places like this.
Mon: 58/143/Ultra/3/Confidence up. Another run on the 'dreadmill' at the club. It was interesting again, I ran in shoes because they asked me to last time. Ran hard on flat for about 20 min, then climbed for another 20, up to 10% grade, and then finished with flat running again. Good pace on the flat, and I was plenty beat at the end. I always feel bad for whoever has to clean up my sweat...
Tue: 50:11/143/XC Zoom/1/Confidence down. This should not have been a tough run, it didn't feel that hot out when I started and there was a nice breeze. But my HRM started beeping quite early in the run, despite not feeling like I was running hard, and the same issue continued for most of the run. I played around with nose breathing to see if it made a difference, and it did seem that my HR went up more easily with just nose breathing, although the difference was probably slight. I guess the runs on the past two days were relatively tough, and so my body needed to take it easy.
Wed: 55/BF/MAF Test 2 (see separate post)
Thu: bike 33k
Fri: 50:26/142/Ultra Don't really remember the details of this run home from work, except that it was pretty warm as usual.
Sat: 1:20/17.5/4:32/Ultra/3/Confidence Up. A nice run along the river out in Chiba. We showed up a Reina's house and there was a festival going on across the street, so I almost gave up on running to join in on the festivities, but I made it past that temptation, and was glad I did. It was a pretty cool afternoon with a nice breeze, and boy did that make a difference! Such a nice place to run with all of the sounds of summer. The gravel was pretty hard on my feet in the Ultras, but after I got through that I was fine, and it felt good to be running fairly hard, be nose breathing, and still have my HR stay steady.
Total time: 5:55:44. So close to six hours! A good week overall. Was thinking today that I'd like to get this up to close to 8 hours during my hardest training in late October.
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