May Running: nothing new

Haven't been posting for a while. Just busy.
May was okay. No real training but began cycling to commute and logged my first two swim sessions of the year.
Things look bad this year.

May

1. Rest
2. TELL 5 km: 16.37
Total: 14km
3. Jog 9 km trail
4. Jog 19 km
5. Rest
6. Rest
7. Rest
8. Jog 17 km
9. Rest
10. Jog 17 km
11. Rest
12. Jog 11 km
13. bike commute 22 km
Jog 18 km @4.10 pace
14. Rest
15. Jog 17 km
16. Rest
17. Rest
18. Jog 13 km
19. 10 km tempo - 35.59 : Total 18 km
Splits: 3.35 - 3.33 - 3.31 - 3.32 - 3.36 - 3.36 - 3.39 - 3.40 - 3.38 - 3.35
20. Jog 15 km
21. 3 x 2000 - 2.30 min 400 meter recovery jog (dirt track) : Total 14 km
6.47 - 6.38 - 6.40
22. Rest
23. Jog 15 km
24. Rest
25. Rest
26. Jog 14 km
27. bike commute 22 km
Jog 9 km
28. Rest
29. swim 15000 meters
30. Jog 17 km
31. swim 1500 meters

Total running: 237 km
Total bike: 44 km
Total swim: 3000 meters

Triathlons

My running is going nowhere these days.
My swimming, well there is no swimming at all. But will start soon.
My cycling ... "my" tyre is gone and actually do not even own an bike yet.
With that said, I think I can be a very good triathlete.
I have no rush, still young, kind of, but have the confidence to say that I am potentially among the best 5 triathletes in Peru.
haha yup, for sure among the best 5 even though I have only done one triathlon and do not even know how to ride a bicycle properly yet.
One day (maybe in one or two years) I will get myself a tri specific bike, train hard and ride 40 km in under 70 minutes. I think a very possible goal. Crazy would say to ride under 55 minutes. Difficult under 65, but under 70 is realistic.
I will run under 35 minutes - now this is already I can do any time, and in two years for sure at the end of a triathlon.
I will swim under 23 minutes - very realistic as well. In the pool, with no endurance and alone I have already done it in 24. With endurance probably under 22, so open water in a good day a sub 23 is possible.
No let's add -
1 hr 10 + 23 + 35 = 2 hr 08 min
I do not add transitions because I will actually be some seconds faster than those times.
haha yes in 2 - 3 years I will do 2 hr. 08 min. and that will just be the beginning.
Omar has spoken !!

FYI - I think currently in Peru there is nobody who can break 2.05 (not sure actually) or has the potential to do so (that is taking only athletes over 18).

ok time to go back to reality and work

April running: taking it easy

Taking it easy this month. Jogging at easy pace and doing no interval or speed training whatsoever. So far so good. I can say I feel back in shape. The knee feels a bit weak at times so will just jog till mid May.
Ran a race on April 4th, of course lost, but I was surprise to be able to sneak under 4.30 in 1500 without much endurance. Have a lot of work to do if I want to get near my personal best of 4.10.

April

1. Rest
2. Jog 11 km
3. Rest
4. Komazawa 1500 track meet: 4.28 (test race)
5. Rest
6. Rest
7. Jog 12 km
8. Jog 12 km
9. Jog 15 km
10. Rest
11. Jog 15 km
12. Jog 15 km
13. Jog 11 km
14. Rest
15. Jog 15 km
16. Jog 13 km
17. Rest
18. Jog 17 km
19. Jog 23 km
20. Rest
21. Jog 11 km
22. Jog 15 km + bike commute 22 km
23. bike commute 22 km
24. Rest
25. Rest
26. Jog 13 km
27. Jog 15 km
28. bike commute 22 km
29. 5 km time trial 16.35 (pace run)
30. Jog 10 km

Total running: 241 km
Total bike: 66 km

March running: no running just cycling

Finally my knee recovered, but twisted my ankle the following day. This was perhaps a good thing as it forced me to rest an extra 10 days, which was probably good for the knee. A bit later than expected, but finally healthy.
I can see this spring will be mostly about recovering and for fun racing (if any). Hopefully I still have chance of getting in a PB or two this year.

March

1.- Injury
2.- Jog 5 km
3.- Injury
4.- Injury
5.- bike commute 22 km
6.- Injury
7.- Injury
8.- Injury
9.- Injury
10.- bike commute 22 km
11.- Jog 9 km + bike commute 22 km
12.- bike commute 22 km
13.- Injury
14.- Injury
15.- Injury
16.- Injury
17.- bike commute 22 km
18.- bike commute 22 km
19.- Injury
20.- Injury
21.- Injury
22.- Injury
23.- Injury
24.- Injury
25.- Injury
26.- Injury
27.- Injury
28.- Injury
29.- Injury
30.- Jog 10 km
31.- Jog 8 km

Total running: 32 km
Bike: 132 km (commute)

February Running : Eating cakes and sleeping all day

I am Injured. According to the doctor something is wrong with the cartilage under my knee cap. Nothing too serious but it will take time to recover. I've tried to run but it seems impossible ... so what can I do ... time to catch up on sleep I guess.

February

1. Injury
2. Jog 14 km
3. Injury
4. Injury
5. Injury
6. Injury
7. Injury
8. Injury
9. Jog 14 km
10. Jog 9 km
11. Injury
12. Injury
13. Injury
14. Injury
15. Injury
16. Injury
17. Injury
18. bicycle commute 22 km
19. bicycle commute 22 km
20. Injury
21. Injury
22. Injury
23. Injury
24. bicycle commute 22 km
25. Injury
26. Injury
27. Injury
28. Injury

Total running: 37 km
Total bike: 66 km (commute)

January Running : Good but bad start for 2009

2009 began nicely with a victory at the Shibuya Ekiden. Ran the 4^th leg in a more than satisfying time considering the training I had under my belt. Things however have gone downhill since. Injured my knee playing soccer (January 21^st). At first it seemed like just a bump but running on it is now worse.

Already mid-February and still waiting …

January

1.- Sick

2.- Sick

3.- Jog 19 km

4.- Jog 13 km

5.- Jog 13 km

6.- Rest

7.- Morning: Jog 10 km

Afternoon: Jog 13 km

8.- Morning: Jog 13 km

Afternoon: Jog 10 km @ 4 min pace

9.- Rest

10.- Rest

11.- Rest

12.- Jog 17 km

13.- 5 x 1000 – 3 min 600 meter recovery jog : Total 16 km

3.02 - 3.08 – 3.12 – 3.16 – 3.21

14.- Jog 20 km

15.- Rest

16.- 5 x 1000 – 3 min 600 meter recovery jog : Total 16 km

3.12 – 3.14 – 3.16 – 3.18 – 3.07

17.- Rest

18.- Shibuya Ekiden – 1^st place (4^th stage 9.08)

7 x 1000 – 1 min 100 meter recover jog (concrete – easy pace)

3.31 – 3.28 – 3.19 – 3.24 – 3.22 – 3.24 – 3.15

*right after the ekiden : Total 19 km

19.- Jog 14 km

20.- 10 km tempo – 36.06 : Total 20 km

Splits: 3.42 – 3.40 – 3.36 – 3.34 – 3.33 – 3.30 – 3.31 – 3.36 – 3.35 – 3.30

21.- Jog 20 km

22.- Rest

23.- Jog 17 km

24.- Jog 11 km

25.- 8 km tempo + hill sprints : Total 22 km

26.- Rest

27.- 3 x 2000 – 2 min 400 meter recovery jog : Total 15 km

6.52 – 6.50 – 6.43

28.- Injury

29.- Jog 12 km

30.- Injury

31.- Injury

Total running: 310 km

Shibuya Ekiden Champions

Shibuya Ekiden is one of those small, yet popular ekidens (road relays) that take place during the cold winter season. About 100 teams consisting of 4 members each come together in Shibuya's Yoyogi Park to take part in it. The event usually takes place on the 3rd Sunday of January, right in the middle of winter and for many, like me, marks their first race of the new year.
The ekiden consists of 4 stages, each going over the same course of 2.9km. For the winners a flag which they will have the honor to keep for a year, awaits. The flag has on it all the names of it's previous holders printed.
Perhaps because of it's easy access, short course and good organization it has become a yearly tradition for me to run this race. This was my 3rd time participating (every year with a different team name), and my second time winning it.
I was a bit concerned about how my stage would go as I am not in good shape, however I managed to run the curvy course in 9.08. Pretty fast considering my training - and I believe this is my personal record on the course.
My team was also able to establish a course record (this is a new course - changed 3 years ago) running under 36 minutes with a 35.59 result finishing seconds behind a University Team which runs just as training.
One race ran, one golden medal won. So far 2009 looks good.

2008 in numbers - a summary

The numbers:

Running days: 250 (other days off or cross training - altho 90% off).
Total km: 3835
Average run per day: 10.5 km
Average run per training day: 15.3 km
Average km per month: 319 km
Km high: October - 422 km
Km low: December - 220 km

The highlights:

Personal bests in 1500, 5000, 10,000 and half marathon.
My debuts in the marathon, triathlon and trail running.

The disappointments:

I thought I would average around 350 km per month. Unfortunately due to injuries and life itself I was way off.

The goals for next year:

Get in those 350 km per month minimum.
I imagine that if the above is done I will again pb in everything.
Get a bit more serious with the triathlon.
Win some races !

December running: Injured/sick - déjà vu

Like every December in Japan, I once again got injured and sick. It's amazing how every winter I've managed to twist my ankle and somehow gotten sick right after my injury is healed. Every winter I take some 2 - 3 weeks off due to these problems.
I'm glad I did not apply for February's full marathon as it is impossible to get in shape before then. And in a way also happy I did not get into Tokyo marathon (March) as well.
I guess now just concentrate in getting back in shape and doing some speed work for the upcoming track season.

December

1. Jog 17 km
2. Rest
3. Jog 16 km
4. Injury
5. Injury
6. Injury
7. Injury
8. Injury
9. Injury
10. Injury
11. Injury
12. Injury
13. Injury
14. Mitake trail race 15 km: 1.24.48 - read report
15. Jog 13 km
16. Jog 18 km
17. Injury
18. Injury
19. Jog 17 km
20. Rest
21. 2 x 5000 - 5 min 800 meter recovery jog : Total 22 km
17.28 - 17.10
22. Jog 14 km
23. Jog 17 km
24. Rest
25. Rest
26. Rest
27. Jog 15 km
28. Jog 19 km
29. Jog 18 km @ 4.09 pace
30. Rest
31. Jog 19 km

Total running: 220 km