Weekly Running Log Update (23 May 2011 ~ 29 May 2011)

Did kettlebell and yoga for core fitness training on Monday, Wednesday, and Saturday.  I ran on Tuesday, Friday and Sunday for a total of 21 miles.  Thursday was a rest day, but did 30 minutes of yoga.

On Friday, instead of my normal tempo run, I ran a 5K race.  I beat my goal of 18:30, running an 18:26, which was also a personal record.  Click here for details of the race report.

This upcoming week will also be a light week since I’m planning to run a half marathon on Sunday.  I’ll do my normal kettlebell and yoga routine on Monday, Wednesday and Friday.  On Tuesday I’ll do 6 x 400m intervals and an easy and relaxed 5 – 6 mile run on Thursday.  I will do a little restorative yoga on Saturday, the day before the race.  Sunday morning (June 5th) will be my half marathon in Tokyo and if the weather conditions are decent, I am hoping to run around 1 hour and 30 minutes.

Training Results this Week:

Monday – Kettlebell (26 minutes), Yoga (20 minutes)

Tuesday – Intervals (Treadmill, 2% incline), 6 x 400s with a 400m rest between intervals.  2 mile warm-up, 1.25 mile cooldown.  Ran intervals in 1:14 ~ 1:18 per interval (4:56 ~ 5:13/mile pace).

Wednesday – Kettlebell (26 minutes), Yoga (20 minutes)

Thursday – Yoga (30 minutes)

Friday – 5K Race, 18:26

Saturday – Kettlebell (26 minutes), Yoga (20 minutes)

Sunday – Long Run on Treadmill, 2% incline, ~ 10 miles, average 7:30 pace (1 mile warm-up, 8 miles @ 7:03/mile pace, 1 mile cooldown)

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