Sun-Tue: No time to run b/c taking care of Taiyo while Miho is in the hospital.
Wed: 11/48:51/4:26 Felt great to get out again for my first exercise in five days. Ran in the VFFs, and it was no problem at all to run at this pace, feet had a couple hot spots, but good overall.
Thu 18.4/1:25:01/4:37 Only planned to go out for 15, but got in some extra. I think the km markers are incorrect on the far side of the river, and so I thought my pace was too slow and I pushed. Had planned to make it more of a 4:45-5:00 pace, but am happy with the results!
Fri: Bike 36K.
Sat: Rest-Didn't feel up to running, pretty wiped out from family stuff.
Total Mileage: 29.4
Wednesday, May 26, 2010
Monday, May 17, 2010
Weekly Mileage May 16-22
Sun: Bike 33k
Mon: 13.3/1:01:04/4:35 Was a bit surprised by this pace, I wasn't keeping track (b/c RunKeeper sucks), but didn't feel like I was pushing. Ran in the VFFs, got a few blisters, wish I could be done with blisters, but I assume it is due to running fast and not having perfect form.
Tue: 11.9/1:05:59/5:32 First run in the Invisible Shoe huaraches. Intentionally went slow, but still managed to get blisters. Don't love the huaraches, but hope they will grow on me. Can't really imagine being able to run fast in them comfortably.
Wed: bike 29K
Thu: Rest
Fri: Sky is born!! 10.7/54:18/5:05 Ran in the huaraches again, and really screwed up both feet with blisters. Time to get back to basics? May not have much of a choice in terms of running time now that the new boy is here...
Sat: Rest
Total mileage: 35.9
Mon: 13.3/1:01:04/4:35 Was a bit surprised by this pace, I wasn't keeping track (b/c RunKeeper sucks), but didn't feel like I was pushing. Ran in the VFFs, got a few blisters, wish I could be done with blisters, but I assume it is due to running fast and not having perfect form.
Tue: 11.9/1:05:59/5:32 First run in the Invisible Shoe huaraches. Intentionally went slow, but still managed to get blisters. Don't love the huaraches, but hope they will grow on me. Can't really imagine being able to run fast in them comfortably.
Wed: bike 29K
Thu: Rest
Fri: Sky is born!! 10.7/54:18/5:05 Ran in the huaraches again, and really screwed up both feet with blisters. Time to get back to basics? May not have much of a choice in terms of running time now that the new boy is here...
Sat: Rest
Total mileage: 35.9
Tuesday, May 11, 2010
Weekly Mileage May 9-15
Sun: Rest
Mon: Bike 43.7K
Tue: 13.9/1:03:59/4:36 Pretty good run in the rain; VFFs. First time using RunKeeper in a while, it still sucks.
Wed: 7.6/38:30/5:03 All BF, felt good on smooth surface near Sumidagawa.
Thu: Rest
Fri: 7.8/37:56/4:51 All BF.
Sat: 25/1:57:35/4:42 Good run overall. Bumped into a guy named Yamada from Namban and he joined me for about 10K, and kept it at a good pace. I was hoping to keep my pace under 4:45 and did that, but thought I was actually doing better than that.
Total Mileage: 54.3
Mon: Bike 43.7K
Tue: 13.9/1:03:59/4:36 Pretty good run in the rain; VFFs. First time using RunKeeper in a while, it still sucks.
Wed: 7.6/38:30/5:03 All BF, felt good on smooth surface near Sumidagawa.
Thu: Rest
Fri: 7.8/37:56/4:51 All BF.
Sat: 25/1:57:35/4:42 Good run overall. Bumped into a guy named Yamada from Namban and he joined me for about 10K, and kept it at a good pace. I was hoping to keep my pace under 4:45 and did that, but thought I was actually doing better than that.
Total Mileage: 54.3
Monday, May 3, 2010
Weekly Mileage May 2-8
Sun: Rest
Mon: 10@4:41 with VFFs, 5.2@5:09 BF, 15.2 total. Feet a little beat up.
Tue: Bike 33K
Wed: Bike 30K; Intervals 500/1:45, 1000/3:52, 1500/5:57, 500/1:57. Planned to do another 1000 and 500, but was wasted. Total 6K including warm up/cool down.
Thu: 15.4/1:17/5:02 Time may be a little off. I was sore from speed work, and my right leg was bothering me, so I actually had to stop early to walk for the last .9K.
Fri: Rest
Sat: 15/1:08:44/4:34 Great run in the VFFs, slowed down a bit in the middle, but am happy with the average pace. Want to do more long runs at this pace. 1.7 warm up/cool down for, total 16.7
Total Mileage: 53.3K
Mon: 10@4:41 with VFFs, 5.2@5:09 BF, 15.2 total. Feet a little beat up.
Tue: Bike 33K
Wed: Bike 30K; Intervals 500/1:45, 1000/3:52, 1500/5:57, 500/1:57. Planned to do another 1000 and 500, but was wasted. Total 6K including warm up/cool down.
Thu: 15.4/1:17/5:02 Time may be a little off. I was sore from speed work, and my right leg was bothering me, so I actually had to stop early to walk for the last .9K.
Fri: Rest
Sat: 15/1:08:44/4:34 Great run in the VFFs, slowed down a bit in the middle, but am happy with the average pace. Want to do more long runs at this pace. 1.7 warm up/cool down for, total 16.7
Total Mileage: 53.3K
Monday, April 26, 2010
Weekly Mileage April 25 to May 1
Sun: Rest
Mon: 13.4/1:05:29/4:53 Good run overall, forgot my VFFs, so ran in the Osmas. Wasn't bad, but jammed my right big toe a bit (was left before?) and got a blister on the ball of my foot where I cut off some skin foolishly. Perfect running weather.
Tue: Bike 33K
Wed: 4.2 warm up 5K tempo splits: 4:00 (?)/4:04/4:10/4:11/4:07 Total time 20:32; .8 cool down, total distance about 10K. Was a pretty good run, but painful more on the cardiovascular side than my legs.
Thu: Bike 30K
Fri: Bike 33K
Sat: My first official 10K, a charity run for TELL. Wasn't very optimistic about running 40 or under, but managed to pull off 39:25! Went out too fast with a 19:15 first split, and died a bit on the second half. Ran in the VFFs and that felt good.
Mon: 13.4/1:05:29/4:53 Good run overall, forgot my VFFs, so ran in the Osmas. Wasn't bad, but jammed my right big toe a bit (was left before?) and got a blister on the ball of my foot where I cut off some skin foolishly. Perfect running weather.
Tue: Bike 33K
Wed: 4.2 warm up 5K tempo splits: 4:00 (?)/4:04/4:10/4:11/4:07 Total time 20:32; .8 cool down, total distance about 10K. Was a pretty good run, but painful more on the cardiovascular side than my legs.
Thu: Bike 30K
Fri: Bike 33K
Sat: My first official 10K, a charity run for TELL. Wasn't very optimistic about running 40 or under, but managed to pull off 39:25! Went out too fast with a 19:15 first split, and died a bit on the second half. Ran in the VFFs and that felt good.
Wednesday, April 21, 2010
Weekly Mileage April 18-24
Sun: Rest
Mon: 11.7/1:00:34/5:10 Okay run in the VFFs, but right hamstring still tight.
Tue: Bike 33K
Wed: 2K warm up, 9K tempo splits: 3:45(oops!)/4:03/4:20/4:15/4:10 (crap break)/3:59/4:02/4:17/4:17 Avg pace: 4:08 1K cool down, total 12K
This was way tougher than expected. The first split time probably did not help, and I obviously had trouble finding my rhythm. Lesson learned: I need to do more tempo runs and interval work. Resistance training would be good, too.
Thu: Rest, cold rain
Fri: 11.7/56:58/4:52 Good run overall, legs felt fine. NFs. Runs like this make me wonder if I'm better off in the NFs as opposed to the VFFs...
Sat: 22K in 6/5/6/5 intervals, splits were 28:41/21:39/28:53/21:17. Decided to try a workout that Bob told me about 20K with four intervals of normal and fast pace. The two fast intervals were really tough, I was shooting for 4:15 pace, ended up with 4:19 and 4:15. Avg 4:34 pace overall, which is faster than I have been running recently, and I felt it afterwards. Had to stop to crap twice, a bit frustrating. Ran in the Mizunos.
Total mileage: 57.4K
Mon: 11.7/1:00:34/5:10 Okay run in the VFFs, but right hamstring still tight.
Tue: Bike 33K
Wed: 2K warm up, 9K tempo splits: 3:45(oops!)/4:03/4:20/4:15/4:10 (crap break)/3:59/4:02/4:17/4:17 Avg pace: 4:08 1K cool down, total 12K
This was way tougher than expected. The first split time probably did not help, and I obviously had trouble finding my rhythm. Lesson learned: I need to do more tempo runs and interval work. Resistance training would be good, too.
Thu: Rest, cold rain
Fri: 11.7/56:58/4:52 Good run overall, legs felt fine. NFs. Runs like this make me wonder if I'm better off in the NFs as opposed to the VFFs...
Sat: 22K in 6/5/6/5 intervals, splits were 28:41/21:39/28:53/21:17. Decided to try a workout that Bob told me about 20K with four intervals of normal and fast pace. The two fast intervals were really tough, I was shooting for 4:15 pace, ended up with 4:19 and 4:15. Avg 4:34 pace overall, which is faster than I have been running recently, and I felt it afterwards. Had to stop to crap twice, a bit frustrating. Ran in the Mizunos.
Total mileage: 57.4K
Sunday, April 11, 2010
Weekly Mileage April 11-17
Sun: 11.7/58:24/4:59 The run home from work. Ran in the VFFs, feet pretty sore from barefooting yesterday, so couldn't really pick up the speed.
Mon: Rest/Rain
Tue: Bike 35K
Wed: Namban workout 1600/5:53 1200/4:14 1000/3:35 800/2:49 600/2:07 400/1:18 also 2/200 of 50 build up/50 sprint/50 slow down/50 walk and 2.8 of warm up/cool down. All in VFFS plus cool down BF! Surprisingly, arms really sore from final sprints. Total of 6K interval work plus about 4K light
Thu: 11.7/59:04/5:02 Right hamstring pretty tight. NFs
Fri: Rest
Sat 16K, didn't get time right, but probably around 5:20 pace. Not a great run, right leg quite stiff again, had to stop part way to stretch and felt better. VFFS
Total mileage: 49.4
Mon: Rest/Rain
Tue: Bike 35K
Wed: Namban workout 1600/5:53 1200/4:14 1000/3:35 800/2:49 600/2:07 400/1:18 also 2/200 of 50 build up/50 sprint/50 slow down/50 walk and 2.8 of warm up/cool down. All in VFFS plus cool down BF! Surprisingly, arms really sore from final sprints. Total of 6K interval work plus about 4K light
Thu: 11.7/59:04/5:02 Right hamstring pretty tight. NFs
Fri: Rest
Sat 16K, didn't get time right, but probably around 5:20 pace. Not a great run, right leg quite stiff again, had to stop part way to stretch and felt better. VFFS
Total mileage: 49.4
Subscribe to:
Posts (Atom)