October running: PB month

I think October has been my best training month so far. 422 km ran in 25 trainings, averaging about 17 km per run. I was able to put in 3 tempo runs, a couple of fast semi long runs and speed training. As a result: 3 major personal bests in 5,000 meters, 10,000 meters and 20km. The best part was I did not run any of these at 100% - which doesn’t exactly mean I will run faster when I do give it all (so many factors can affect a race result other than how much effort you put in it), but at least it is a fact I can go faster.
Now I have to concentrate in Ageo half marathon.

October

1.- 10 km tempo – 34.34 : Total 18 km
Splits: 3.23 – 3.27 – 3.26 – 3.29 – 3.29 – 3.27 – 3.27 – 3.28 – 3.30 – 3.23
Avg: 3.27
2.- Jog 17 km
3.- 12 x 200 – 70 sec 200 meter recovery jog : Total 12 km
Avg: 33 seconds per 200
4.- Rest
5.- Itabashi track meet 1500 1st place
Total 18 km
6.- Jog 15 km
7.- Jog 17 km
8.- 10 km tempo – 34.38 : Total 18 km
Splits: 3.30 – 3.30 – 3.30 – 3.27 – 3.30 – 3.30 – 3.30 – 3.30 – 3.29 – 3.11
Avg: 3.28
9.- Jog 15 km
10.- Jog 20 km
11.- Rest
12.- Jog 20 km @ 4.06 pace
13.- Jog 15 km @ 4.15 > 3.50 pace
14.- Rest
15.- 6 x 1000 – 1 min 200 meter recovery jog : Total 17 km
3.07 – 3.14 – 3.10 – 3.09 – 3.11 – 3.09
16.- Jog 16 km
17.- Jog 14 km
18.- Jog 10 km
19.- Takashimadaira 20 km : 1.09.58 (read report) PB
Total: 24 km
20.- Jog 15 km
21.- Jog 18 km @ 4.03 pace
22.- Rest
23.- 5 x 1000 – 2 min 350 meter recovery jog (hilly course) : Total 16 km
3.22 – 3.21 – 3.22 – 3.16 – 3.22
24.- Jog 18 km
25.- Rest
26.- Track race 5000 : 15.53.14 (read report) PB
Total 14 km
27.- Jog 19 km
28.- 10 km tempo – 33.58 : Total 18 km PB
Splits: 3.30 – 3.25 – 3.25 – 3.24 – 3.23 – 3.21 – 3.23 – 3.24 – 3.24 – 3.16
29.- Jog 16 km
30.- Rest
31.- Jog 20 km

Total running: 422 km