| Member Since: Jul 06, 2008 Gender: Male Goal Type: Marathon Finish Running Accomplishments:
PB Half Marathon 1:18:55 Japan (2001) First Marathon 2009 Tokyo. 3/04.38 (my watch).Official 3:07:21 2nd Marathon Ehime Japan Jan 2010 Official 2h 59.00
Training half marathon time 1:23 (2009) Training
Race: １：２４：３０ 2009) PB 1:18:50 (2001)
Recent 10k time. 38:52 November 2009
Short-Term Running Goals: Compete in another Half Marathon and get a decent time - under 1:20 would be great! Step up to 5 days a week running.
Long-Term Running Goals: Keep running with as little injury as possible and achieve the sub-3 dream (Accomplished!!! 2010). Next dream is to improve my half-marathon and 10km time.
Personal:
I am 40 years old and married with two young children. I have been training on and off for the last 10 years. I have been training three times a week for the most part but hoping to step that up to 5-times a week and see if I can avoid injuries, although 3 seems to be about as much as I can manage with work and family. "Run less, run faster" is my running bible that has helped my do just that. 1 steady, 1 quick and 1 long seems to keep my fast enough for my input.
|
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 171.73 | 81.50 | 51.70 | 8.00 | 0.00 | 312.93 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ushita to Mazda and back.. Very hot, very humid and absolutely knacked. Wheezed at the end. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 x 1600m at moderate speeds. 5: 41 5:46 5:48 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 3.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mile steady. Jogged 1, ran tempo for 2 and sustained a slower pace (due to 32 c conditions) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run in very hot conditions. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 8 x 500ms |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 3.00 | 2.00 | 0.00 | 0.00 | 6.00 |
|
(Approx. 6 miles) 43.37 Ran first couple easy (warm up) and pushed the pace to a good tempo. Felt goood. Although my water bottle weighed me down a little.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 4.00 | 3.00 | 0.00 | 0.00 | 9.00 |
|
Big Golf Lap 1h. 02 Pretty hot conditions. Started at 6am, hoping to avoid the heat but the sun was up and cooking at 6:15. (29 degrees). Have to work on getting up earlier. I tried to push this run a little. I had a good start but at around the half way stage my breathing was strained I relaxed a little to try and get into a better groove but lost a little pace. Good time for the year though and feel that slighter cooler weather would yield a better time, maybe as much as a couple of minutes. Carried half full water bottle. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 5.00 | 0.00 | 5.00 |
|
Track session: 400 recovery
400: 84 (too easy) 600 2:01 (perfect) 800 2:48 (winded) 1200: 4:27(felt like giving up)
800 :2:55 (good 1st lap) 600: 2:08 400 : 76 (still had some wind but I was aiming for 79)
A bit of a sloppy session, due in part to the heat (32c) and to the fact that I have not done a track session for years. I have done some reps on grass and on the road but a strictly measured track sure gives it to you straight. I missed all my targets (execept one) and so will adjust them accordingly next time.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Appr. 5 miles med.pace. Up at 4:30 am to avoid the heat and was starting on the course at 5 after a ten minute walk/jog warm up. Prob. about 24/5 c so it felt quite pleasant. Easy start and I kept a controlled pace, still felt tired at the end though. 44:35 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Track session. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 6.70 | 0.00 | 0.00 | 6.70 |
| Ave. pace 6:49 p/mile 6.7 miles in total 45:49 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 8.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles. 7 min pace. Felt comfortably easy. Beautiful conditions here in Rochester, away from Japan for a few weeks. What a difference 10 degrees makes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 4.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 8 pm. 5 miles. First mile 7:10 pace and preseeding miles 6:30. Felt pacey and nice, could have gone on for a couple of miles like that but my timer stopped at the 5 miles so I decided to end on a good note. 1 mile easy home. 5 miles 33:17 Good conditions again about 23 degrees. 8 hours sleep. Drank some gatorade before and after.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Back from a few days in Miami with brothers. Lots of drinking done but I think I came away relatively unscathed. Had to do this run to get rid of all that crap. 10 miles relatively easy 1:09:39 av. 6:57 P/e 3/5
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Track session 5 x 1000 metres. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 10.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10.5 miles. 1:13:52 Registered as 10.5 on the Garmin but I added at least a mile to the course, maybe more, yet somehow it didn't calculate it!? 7.00 min mile average. Anyway felt good, reckon the next 10 mile I will be able to stick in something faster.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 11.00 | 0.00 | 0.00 | 13.00 |
| 13 miles at 7.05 pace. Started first mile at 7.20 and kep the rest at 7.05. &.30 am start, it was cloudy and a slight wind helped keep the temp. down. No achilles problems.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 5.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 42.00 min run 1st 7.10 followed by 5 6.45 p.miles runs. Felt good on the 2nd but the others felt strained. For whatever reason I cannot hit the 6.30 mark so easily as a month ago when I was in America, I am sure it is heat related, but nonetheless it is frustrating to be stuck in one gear all the time on the tempo runs. Sleep time 8. P.E 5/5
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Got out at 5am, motivated by reading other blogs on this site of early morning runs in between big training runs. I feel that I may need some more mileage to get my strength up and a base run might be the order of the day. My 3 day programme of hard sessions is great but one more fun run day might not be such a bad thing just ti get rid of those exhaust fumes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Went out for a, easy 10 at 5 pm Sat evening. Thought it has cooled down but it was still in the mif 30's with high humidity. Ran the first 3 at a comfortable 7.10 pace then the next 3 around 7 min. pace whereby I felt the effects of dehydration and looked for a water stop. I didn't get one until I had climbed a huge hill with my Garmin telling me to speed up! Then I found a water tap and drank like a horse. By mile 8 though I felt a worrying pain in my achilles (prob. after a faster pace down hill) so I decided to call it a day and got in some water (stopped at a restuarant and asked it they could give me a glass or two). Then I jogged/walked up the hill home. Lesson: I still need to take a water bottle out on long runs in this weather! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bike training. Cross trained on a bike at the gym 45 at 95-100 rpm. Weight 65.3 Pulse 49
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| '7:15am start, pretty muggy (28 degrees) but it was scheduled in and I felt as though I would be able to do this pretty well. Took the first mile in 7:30 and tried to raise it up a little, ended with a finish run of 1:49: 13 ( av. 7:17 per mile.). I took my bottle this time to help hydration and that was a big boon, although the weight always slows me up. I had hoped for a smoother run but given the heat was still glad to finish with those averages. Feel though that I need some more strength training if I am to do well in the marathon. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Cross training. 30 min bike ride. 100rpm. 10 minutes slow run on the treadmill. Lots of sweat. Weight 65.5 kg
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in the rain. 1.10. Started too fast 6.45, wanted to keep it a steady 7.00. Extremely muggy first half and the heavans opened in the last part, so much so that I couldn't see a thing it was raining so hard. The thunder storms that accompanied it were also pretty scary, had me jumping with fright a couple of times.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Earlyish start 6.50. Ten miles at about 6.55 av. pace. Had missed a session last week so I felt well rested. The first 5 miles were at around 6.45 but I was hit by a toilet call. I found a bush at the top of a hill next to the road and saved myself a nasty accident. Managed to hide from passing cars, they would have been surprised to see a foreigner in the bushes with his shorts down. Still felt great afterwards! The second half was up some nasty hills. THe last mile is especially steep hence my final time was 1:12. Weather: cool ABout 22 degrees. 7 hours sleep
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Base training. Tipping down, wore wind jacket.
6 miles at 7.05-7-15 pace. V easy, had to slow down a lot to keep it at this pace. Enjoyed it a lot but really wanted to move a bit faster but I knew I had a tough session the next day.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 5.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Woke up at 5.30 for this one. Finally starting to see some cooler mornings, so much so that i put on 2 layers before going out. I have decided that the 3 times a week running plan isn't giving me enough running time to get faster. It paid well for getting me out of my injury but now that I want to get some more speed I need some more mileage and different types of training.. The cross training was always difficult for me to fit in too. I might go back to it at a later date, but I will try a higher mileage plan for a while. This morning I tried some running from a training session I found at the Runners World blog. 1 x 2 miles (6.05 pace) 5 min. recovery
2 x 1 mile (6.05 p/mile) 3 min. r
2 x 400m. Faster pace
Felt goodish, but early morning fast sessions are better enjoyed in the evening. Sleep about 7 hours
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Went out for a paced run, wanted to go for a 10k pace run so thought 6.40 would be reasonable. The first mile though was at 6.05 and that didn't feel so bad, but I wanted to come down to 6.30, but the next one came down to a 6.10 average and by mid way I thought I may as well keep the average at a decent pace. My overall run was in 39. 07 with an av. mile pace of 6.17. I was very pleased with the run. Great conditions too, the heat had come down to a cool 23 degrees. However the next day I felt some pain in my right hip, it has been nagging me some nights, I only just realised that it might be serious if I plough through this pain without listening to it.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Went for an easy jog before breakfast to feel how the hip is progressing. Later in the day I still have a dull ache in the right hip, it is constantly there, throbbing away! If anybody does read this I would be really grateful of some help. Having researched it on the internet I think it is my Hip Bursitis which is playing up. What is a good remedy for this. Rest is the first thing along with some cross training to keep my fitness. I am also making enquiries about getting help from a chiropractioner. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Pool running. 40 Minutes. 10 lengths breast stroke. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
3 mile jog. Hip feels ok when I am running, it is just when I stop that it hurts!! It is a dull ache. Annoying as hell.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run, not pushing it at all for a while until this hip gets better. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run, still testeing my hips. Felt good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Same as last night, felt good, justed pushed up the pace a little to see how I feel AND THE INDICATORS ARE GOOD. I AM SO HAPPY TO BE RUNNING AGAIN!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Easy run up near the golf course. Last run before the operation. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run, about 5 miles. Feels goodto be running again. Don't feel that bad after 4/5 weeks off.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| No watch just ran and enjoyed a nice pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 10km. 44 minutes, at around 7.5 - 10 per mile. Felt really nice to be running again, and no pain at all after the run. Iced and stretched. Really cold now in the evenings. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Down at the gym, did some pole stretching excercises, some IT Band work, and some hip strengthening work on the big ball. Followed with some sit-ups. I wanted to do some running on the treadmill but they were all booked up, so I had to go home! Shame I couldn't do a run but family comes first.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I only had 40 minutes to spare today so I managed to fit in a 30 minute run. I took it relatively easy again, there was a big hill, again I felt good. The next day I felt a little sore in the right hip. Not exactly where I had it before, so I am wondering if it is a phantom pain or an associated one. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run up near the golf course. Last run before the operation. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easyish run around the 10k loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy 7 mile run. It was my first run for a week after having a small operation to take out a suspect skin tumour. Made me more aware of the dangers of running in the summer months. It has only robbed me of a week but added to the hip injury it is pretty annoying. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 40 min. easy run around the back of Ushita and towards Diamond City. It was an afternoon run, first in a long time on Friday. Felt light-legged and gooood. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Yakushiaka. 6pm run. Coming down with a sore throat, but do or die approach taken. I thought that if I am coming down with a cold I may as well try and get in a last run. Very easy pace 7-20- 30, very cold and wintery. 50 minutes
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| 10km run. Easy pace throughout 7:15-25 p. mile. Kept it as slow as I could and this felt like an easy pace. A little fatigue though in my right hip and lower back. More strengthening excercises needed! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Around the Big Lap. Kept a nice pace, about 6,54 pm and didn't try to make it any faster as I don't want to bring any pain back.. Today though was the best I have felt for a long time and I could feel some strength returning as well as confidence in returning to some real training. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
| Around the in-laws house. Started at the bottom of the hill and worked around at about 7m per mile. Felt good, didn't push it at all and 7mpm was a nice pace. The hills were hard and I took the back way going up Yakushigaoka, near the Flower Gardens. 1:06. A slight pain in the hip afterwards but on Monday no pain at all. Will keep to 10 miles for a few weeks and try to do some hip excercises. Anyway, feels good to be on the higher end of the mileage without any pain.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 3.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 2 mile warm up. 3 X 1 mile: 6.04 6.04 . 6.05 (2 minute interval)
Felt great, didn't push it too much just let myself flow. 5pm Quite cold outside but perfect for running.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.23 | 0.00 | 0.00 | 0.00 | 0.00 | 14.23 |
| Long tempo run 14. 23 miles 1:48.43 (Av 7.38 p/m). Biggest lap: 5 bridges approx. could see a silver dome from the bridge I crossed at about 35 minutes.
Felt very easy at first, then after 10 miles felt a little heavy-legged. A slight pain in my left knee is present from these long runs.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 3.00 |
|
Track session: Pace based on Runners World Book
1200m 4:27
1000m 3.35 800m 2:49 600m 2:06 400m 1:08 1 mile warmup/down.
Felt comforatable with these paces, could have notched it up a little. I took the last 400m as fast as I could though. Addidas shoes
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 171.73 | 81.50 | 51.70 | 8.00 | 0.00 | 312.93 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|