Week 3

Week 3

Week 3

Week 3 was a good bit less mileage that Week 2 with 66km of running and 733m of elevation gain, but as I sit here on Sunday afternoon, I definitely feel a lot more tired than I did last week. This was probably due to the fact that I added a good trail run this morning for my long run and I am still feeling the effects. My mid week intervals and hill repeats in the heat also took a lot out of me and I am looking forward to a day off tomorrow. I was glad to see that my HRV and Resting Heart Rate stayed consistent throughout the week so it does not look like I am anyway close to over training. The weight has not budged, but that is probably due to my love of Craft Beer as anything else. OK, there has been the odd Shu Cream  at 4pm (everyday of the week).

Garmin Connect Working

Garmin Connect Working

I also owe a debt of gratitude to Philippe and Taro who stayed up late on Monday night to help me complete my Garmin Connect set up. It seems that you do need to install Garmin Express even though it kills Running Ahead. On the plus side my FR220 can now talk to my phone so I can upload my runs anywhere in the world as long as I have WiFi. I wanted to get that sorted before next week when I fly out :).

Monday was scheduled to be a rest day but as I knew I would be late getting home on Tuesday I decided to go for our, by now, regular run with Michael and then do the same again myself. I used to run the 5.3km at a heart rate of 110 to 120 but as Michael has become more fit I am now running them at 130 bpm which is my official MAF so I feel quite justified in including them here.

Namban Intervals

Namban Intervals

Wednesday was the Namban Rengo interval training at Oda Track near Yoyogi Park in Tokyo. I had not been to the Namban  workout since mid-July due to real world activities, and with the increase in temperature and humidity, I really felt out of sorts. Before I took the break I could manage all the 1000m intervals between 3:38 and 3:45, or there about, but this time was a real struggle and was quickly in the 3:50 territory. I would also expect to do the 800m around 3 minutes or less but could not get close to it this time. I managed to complete all the work outs which I guess I should be thankful for that.

 

 

Hill Repeats

Hill Repeats

Thursday I had to go down to Osaka and I did not expect to be back in time to do any running. However, things worked out better than expected and I was on the road with Michael at 8:30pm for the 5km course. After that I decided to do the scheduled Hill Repeats. Friday was going to be a rest day so it would be my  last chance to do them this week. The plan was to do 8 – 10 repeats of a 300m hill with about 23m elevation. It is quite steep and I was exhausted as I started. I can only imagine the intervals on Wednesday combined with the heat and humidity was too much for me. Or I am getting old. I had hoped to do up to 8 but it was too much and I called it a day after 5 repeats.

Shinagawa Station at 8:30am

Shinagawa Station at 8:30am

Midosugi Osaka

Midosugi Osaka

 

 

 

 

 

 

 

Saturday called for a 40 to 60 min run so I headed down the Tamagawa to Marukobashi for my usual 12.4km run before coming homing and heading out again with Michael. I thought that I would only do one run but the weather was very kind so I decided that I could manage another to try and get in some mileage. Saturday night was the annual Fireworks at Futakotamagawa so I took the kids and cycled over. Although it had rained during the day, it was a beautiful evening and the fireworks were excellent. We also enjoyed the Kalbi Beef cooked on an open fire before getting some cotton candy to take home.

Cotton Candy

Cotton Candy

Kushiyaki

Kushiyaki

Kids happy with kushiyaki

Kids happy with kushiyaki

Purple Haze

Purple Haze

Emerald

Emerald

 

 

 

 

 

 

 

Sunday was my son’s soccer again after the summer break so we headed down to Yokohama. While he runs, I go over to the Yokohama Nature Park to do a trail run. It is a wonderful trail through deep and lush forests and I cannot believe that I was taking him down there for 2 years before I discovered it. The schedule called for 105 – 220 mins of running and while I was out for 1 hour 45 mins there was probably only 1:37 of running. I found it very tough going and I was dropping time from the off. At the point that I reach the actual trail I was at 17:30 when I used to get there in 16 mins before the summer got hot. Still it was a great run and I saw lots of other people running and hiking. I took the same route as I took 4 weeks ago when I sprained my ankle and managed it without any difficulty. I am a little worried that I am not strictly following the program but I think at this stage 430m of elevation gain on a Sunday morning can only be a good thing.

The Map

The Map

A - Beatles Trail or Beetles Trail?

A – Beatles Trail or Beetles Trail?

The View

The View

IMG_1799

Protected Wildlife

Protected Wildlife

Bamboo

Bamboo

IMG_1802 IMG_1803

Where I wrecked my ankle last month.

Where I wrecked my ankle last month.

IMG_1807

The gorge

The gorge

Pink Flowers

Pink Flowers

Orange Flowers

Orange Flowers

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Next week I will be travelling so will not have a great chance to run but I will of course squeeze in a few where I can and add some photos as well.

Week 3 Total

Week 3 Total

 

 

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6 thoughts on “Week 3

  1. A good week, both running and non-running. Smart to knock off the hill repeats if you don’t feel up to them. Anyway, five is sufficient.

    Yes, that trail looks very nice.

  2. Excellent!
    I don’t think that your are getting old but hill repeats, alone, with this heat is brutal.
    On a different note, it seems that you don’t cross train (except daily commute :-)) from my personal experience, it’s amazing how my legs refresh faster after some pedalling or swimming. You should if you have the possibility. Massage has been good to me as well.
    And enjoy the weekdays ‘choux à la crême’! (I can’t believe it)

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