Track workout

ToshiMoshi — Wed, 10 Oct 2007 06:32:00 GMT

I am so sorry to hear about all the runners at the Chicago Marathon who had to suffer through the heat, humidity, and inadequate supply of water, and not being able to finish the race. That really sucks. Kudos to Chicago residents who helped out the runners. Now I realize how lucky I am to live in California.

Tuesday 10/09/07

Track workout at Gunderson High School @ 5:40am 46F

1 x 2,000m @ half marathon pace (target pace 6:19min/mile ~1:34/lap)

Lap split

1 1:33

2 1:35

3 1:32

4 1:33

5 1:33

1 x 1 mile @ 10K pace (target pace 6:02min/mile ~1:31/lap)

1 1:24

2 1:26

3 1:29

4 1:28

1 x 1,000m @ 5K pace (target pace 5:49min/mile ~1:26/lap)

1 1:19

2 1:21

1/2 0:40

1 x 800m @ 3K pace (target pace 5:36min/mile ~1:23/lap)

1 1:17

2 1:19

I felt little sick on Monday, but felt better this morning.

After running a mile at a 10K pace, I really wanted to go use the bathroom, but I only had a couple more laps to go, so I decided to stay and finish the run. Thank goodness I live only half a mile away from the track! Somehow, I thought my 5K pace was 1:23 and 3K pace was 1:19. It turns out I was looking at 3K pace and 1-mile pace instead. Now that I look back, it did feel like 3K and 1-mile pace. But at the time, I was concentrating so hard on finishing the run without having “accident”, I didn’t think much of it.

Took the rest of the day easy. I had runny nose and itchy eyes. Did some practice to climb over the parallel bars for Volkslauf after I came back from work.

Tomorrow is an easy day with a recovery run and some resistance workouts. But, I have a dance lesson and a practice with my dance team until 11pm. We’ll see if I have anything left on Thursday morning.

5 and a half weeks until Big Sur Half

ToshiMoshi — Wed, 03 Oct 2007 23:47:00 GMT

My quads still hurt from running downhill at the race on Sunday.

The recovery run on Tuesday felt good, but my legs felt heavy on the track this morning.

2 x 2,000m at ½ marathon pace

2 x 1 mi at 10K pace

1 x 1,000m at 5K pace

1 x 800m at 3K pace

Each lap was 4-5 sec slower than my target pace for ½ marathon and 10K pace, and I had to be careful not to push myself and concentrated on my form. But, I was back on my target pace for 5K and 3K pace. May be I pushed myself too much for the 3K pace run.

I felt extra ambitious today, so I biked to work.

My right ankle bothered me a little. I've got to be careful about pushing myself too much for fast runs, especially when my muscles are not fully recovered.

My current race schedule

Date	Event	Location	Distance	Goal
10/13/07	Volkslauf	Bakersfield, CA	10K, obstacle	no injuries
11/4/07	Metro Silicon Valley Marathon 5K	San Jose, CA	5K	17:30
11/11/07	Big Sur 1/2 Marathon	Monterey, CA	half marathon	1:23:00

Blog Posts From Toshi's running blog Tagged With track_workout

Track workout

5 and a half weeks until Big Sur Half