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...
Sunday, August 15, 2010
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!
Monday, July 26, 2010
Weekly Mileage July 25-31
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
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 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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