Weekly Running Log Update (28 March 2011 ~ 3 April 2011)

Had a pretty good week of fitness and training.  Ran intervals on Tuesday, tempo on Friday, and long run on Sunday.  I was planning on running the April Fool’s 5K race on Friday, but it was canceled the day before – not sure if it some kind of April Fools joke or what – but that was okay, I was able to replace it with a productive tempo run instead.  On Monday, Wednesday, and Saturday I got in my kettle bell training followed by a 20 minute yoga session.  I didn’t run or do much on Thursday, except a 30 minute yoga session, because I thought I was going to run the 5K race on Friday and wanted the extra rest day before the race.  Also, I was able to do about 1.5 mile walks after dinner every night followed by 10 minutes of stretching before bed.

My next race that I plan to focus on is a 10K charity race around Tokyo’s Imperial Palace on May 7th, about a month away.  My goal is a sub-40, but my success will be highly dependent on the weather that day.  If it stays below 65 degrees, I think I have a decent shot, above those temperatures, the odds are not in my favor.

Below is an outline of the training I did this week.  I ran a total of 30 miles this week.  You can click on the runs if you would like to see further details.

Monday – KettleWorX Resistance Training (26 minutes), followed by 20 minutes of yoga.

Tuesday – Interval Run (7 miles, 1 mile warm-up, 6 X 800s, averaged 3:01 pace per interval, 3 minute rest between intervals, 1 mile cool-down)

Wednesday – KettleWorX Core Training (26 minutes), followed by 20 minutes of yoga.

Thursday – Rest day, did 30 minutes of light yoga.

Friday – Tempo Run (8 miles, 1 mile warm-up, 6 miles tempo at 6:45 pace, 1-mile cool-down)

Saturday – KettleWorX Cardio Training (26 minutes), followed by 20 minutes of yoga.

Sunday – Long Run (15 miles, average 7:06 pace)

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