Weekly Running Log Update (27 June 2011 ~ 3 July 2011)

I had a pretty productive week of training this week.  I did do my kettlebell and yoga training on Monday, Thursday, and Saturday and ran on Tuesday, Friday, and Sunday.  Wednesday was a rest day.

Japan is now getting extremely hot and humid (usually in the mid-80s with humidity over 80%).  During the weekdays I usually start running just after 4 am in the morning, so although still warm and humid, it’s not stifling hot.  However, once it gets past 6 am, it becomes very uncomfortable to run in and running at a fast pace for any length of time is out of the question.  Last year I ran almost all my runs outside through the summer, but I’m not sure that is the best approach – I think you actually lose fitness because you can’t run as fast as when it is cool outside and your body gets used to the slower pace.  By mixing in some treadmill runs in an air conditioned room during the summer, you can do some faster runs and maintain your fitness base better.  Therefore, I ran my intervals and tempo runs outside this week, but decided to run my long run on the treadmill.  Overall, the body responded pretty well to all my runs this week.

This week I plan to do the same routine with kettlebell training, yoga and running.  However, I have a business trip to Denver and will be flying out on Friday, so there may be some disruption to my routine next weekend.  It will be interesting to see how I run at altitude in Denver, really looking forward to the cooler and drier climate.  On Tuesday I do 6 x 800m intervals on the treadmill.  I’ll do a tempo of 10 miles on Friday, and long run of about 15 miles on Sunday.  Wednesday will be a rest day.

Training Results this Week (34 total miles):

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

Tuesday – Intervals (Hill Training – Killer Workout, 10 x 400s uphill with a 400m downhill rest between intervals – averaged 1:40 splits)

Wednesday – Rest Day

Thursday – Kettlebell Training (26 minutes), Yoga (20 minutes)

Friday – Tempo Run (1 mile warm-up, 8 miles tempo – sub 7 minute pace, 1 mile cooldown)

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

Sunday – Long Run on Treadmill (2% incline), (17 miles, 6:56/mile pace – felt great, seemed like I had a third lung)

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