Week 3 Summary:
My dad passed away so I was back in Toronto. Since the funeral arrangements were mostly taken care of, besides being with the family, I had quite a lot of time to myself so I turned to running to clear the mind.
~64miles (103km)/~10:00 consisting of:
Week 4 Summary:
- 3 treadmill sessions
- 4 outdoor runs
- 2 runs on a 400m indoor track
69 miles (110km)/9:24
Fairly productive week despite being seriously jet-lagged for 3-4 days after coming back to Japan on Monday afternoon. Other than my three key workouts (speed, tempo and long), I’ve been slowing down my other runs. Specifically, for my non-key runs, I’m making sure my heart rate is no higher than 155bpm. This Maffetone
approach fits what I’m trying to do to optimize my fat burning engine so I’ll integrate this into my routine.
Diet-wise, I was definitely on low carbs on Thursday and Friday. I finally purchased some Ketostix
and a Friday test show showed a moderate amount of ketones (~40mg/dl). After my usual high carbs period on Saturday-Sunday afternoon, I’ll be monitoring my ketone levels over the next few days to see how long it takes to get back into ketosis.
January is almost over, so going into the 2nd phase of my program, I plan to focus on these two things for February:
- Tempo runs: I’d like to start running 5km in under 19minutes again..
- Cadence: It’s been hovering at around 85(~170spm) since the start of IM training. In one particular recovery run this week and with a lot of concentration, I was able to get it up to 88(~176spm). Nevertheless, I’d like to get it up to that magical 180 mark.
Bike trainer (0:40:00) inc.[10min medium]x3
After a long 13hour flight back to Japan. Felt good to get blood flowing in my legs again.
Tuesday: Hill training
Focused on running downhill as well. 0.5mi: uphill x3 =~6:22, downhill x3 =~6:17
Had to really slow down at the beginning to since my heart rate was spiking upwards.
Couldnt make it out to Namban so did my own track workout at Komaba.
Didn’t have too much energy on the mile repeats: 1mi x3 =~6:15/mi (3:53/km) pace, 400m x4= ~5:32/mi (3:25/km) pace
Started off horribly (dunno if it was just an erratic HRM or not) but eventually got into a decent rhythm.
Bike trainer (0:45:00) inc.[1min hard+2min easy]x10
Mixed up the routine and went by time instead of a specific distance this week. The 12min interval was chosen to get some indication of my current fitness (CF: Cooper Test
WU, 12mins: ~6:10/mi (3:50/km) pace, jog, 10mins: ~6:05/mi (3:47/km) pace, jog, 8mins: ~6:07/mi (3:48/km) pace, CD
Lovely day for a nice run on the Ome marathon course. Ran the first (9:28/mi) and last (7:50/mi) mile as a warmup/cooldown with two other Nambanners but the rest of the miles were done at a progressive tempo pace.
2-9 mile: 7:39-7:08/mi
I’ll aim to get more marathon paced (MP) miles for next week and hopefully with a few more long runs, get back into last year’s shape:
(Point of reference: On Jan 14, 2012, I ran a 30km
(28.64mi) MP run in 2:08:45 at Imperial palace).