Weeks 3 and 4

3:27, 3:37, 3:32. As I closed out an abbreviated week 3 these were the times for the Yasso 800 workout.

Temperature about 30°C or about 86°F with 78% humidity, it was muggy.  I needed to get outside and wanted to finish the week with a good strong workout. I also wanted to ride my bicycle and then get in a run. The track was beckoning for the run, and a quick loop on the bicycle, the long way around and I was warmed up and ready.

I arrived at the track, deserted as usual, probably because it is not real smart to run when it is 30°C with high humidity. I had plenty of water and there was a nice breeze blowing, so I started off immediately with a quick 400 to see what my time would be and was surprised to see it was taking me less than 1m50s to run at probably 70% race pace. I proceeded to alternate walking and running for three more laps. At this point I still had not decided if I was going to try another Tempo run or if I would attempt three 800’s. I got my extra water bottle and placed it beyond the finish line, decision made, I would go for the Yasso 800 workout.

The times! I was surprised and yet not surprised, knowing that the first few weeks into any kind of conditioning program, from my experience, is when gains and improvements are made in bunches.

For the second run of the week I decided that I would go for another long run of 8K.

Zoot Running shorts with compression liner.

Running Shorts

The weather conditions were more of the same from the weekend, hot with a chance of rain. I set off into partly cloudy conditions with a slight breeze, 32°C and about 60% humidity. FUN! I was feeling fine, but my legs were still sore from the Yasso 800’s. Then it hit. The farm nearby was burning weeds and trash and the local firefighting school was holding an outdoor class with lots of flames, smoke and fumes. I decided to continue to the 2.5K turnaround and then walk back until clear of the smoke and fumes. Once clear of the visible smoke I ran some fartleks using light posts as markers. Total distance 5K.

For the third run of the week, I figured that I would ride my bicycle instead.

Picture of my custom Bike Friday AirTriday model

Green Gear Bike Friday AirTriday

I wanted to put in a long sustained effort, something that I just was not having any luck with on the runs. It was still hot upper 20’s and the humidity was high 50~60% and rain was forecast, but never materialized, I knew on the bicycle I should be able to ride for an hour or longer. There is a loop that I ride that is about 17K, so my goal was to ride three circuits before the sun went down. Each loop was taking about 30 minutes so I put in a little over 1.5 hours in the saddle.

During the last week, the fourth week since starting this plan, I did not get in any runs since I was actually on vacation and visiting with family. And it was great. Enjoyed lots of really good food, and time just doing, well, nothing. Looking back I can see where I could have taken a couple of runs, and I did contemplate it, but opted not to. It will be interesting this week to see how I am doing. I am planning to start the week with another long bicycle ride and will be adjusting my running courses as I move towards more evening runs, so I will be looking for more lighted courses.

Mid-August I will be in downtown Tokyo, and I always enjoy running there. It is seriously a concrete jungle and even running at 7 or 8PM you can feel the heat radiating off the street.

Until next time: Still Running!


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