|2/6||a.m 越野/馬路 12k, 重訓|
|2/7||p.m 馬路 14.5k|
|2/8||p.m 越野/馬路 16.1k|
|2/9||p.m 跑步機 16.1k (4:17/k)|
|2/10||a.m 4k, 100m x10, 1k/3:03, 4k, 重訓|
|2/11||a.m 越野 26.5k (4:34/k)|
|2/12||a.m 越野 16.1k|
里程數 111.3k (4:34/k)
|2/13||a.m 4.8k, 100m x2, 起伏馬路 6.3k (3:35/k), 5.3k|
|2/14||a.m 草地 13.4k (4:29/k)|
|2/15||a.m 3.3k, 100m x4, 田徑場 500m x12 (慢跑250m): 1:37, 1:36, 1:37, 1:36, 1:36, 1:36, 1:36, 1:36, 1:37, 1:36, 1:35, 1:33, 5.2k|
|2/16||a.m 越野22k (4:33/k), 重訓|
|2/17||a.m 跑步機 12k (4:23/k)|
|2/18||a.m 馬路 8k (100m x6)|
|2/19||a.m 3.2k, 起伏馬路 10.4k (36:56, 3:33/k, 農曆新年路跑), 3.2k|
里程數 107.4k (4:27/k)
|2/20||a.m 越野/起伏馬路 21k (4:28/k), 重訓|
|2/21||a.m 草地 13.5k (4:27/k)|
|2/22||a.m 3.2k, 100m x4, 田徑場 1600m x5 (慢跑400m/3:00): 5:32, 5:29, 5:29, 5:29, 5:26, 3.2k|
|2/23||a.m 越野 12k|
|2/24||a.m 馬路 8k (田徑場100m x10)|
|2/25||a.m 4k, 100m x4, 馬路 8.2k (28:40, 3:30/k, 胡安娜路跑), 4k|
|2/26||a.m 越野 30.6k (4:29/k)|
里程數 120.5k (4:27/k)
配合他的計畫400m x12、間慢跑200m/2:00，我跑500m x12、間慢跑250m/1:40，基本上就是跟他跑完每趟後我繼續跑100m，抓跑:休=1:1、最大攝氧訓練的概念。除了他的最後一趟最後50m開出去，整個訓練99%是我帶，感覺都在穩定控制範圍內，有”一起跑”的感覺總是讓強度變得輕鬆一點。
|2/6||a.m XC/raod 7.5M, weight|
|2/7||p.m road 9M|
|2/8||p.m XC/road 10M|
|2/9||p.m treadmill 10M (6:54/M)|
|2/10||a.m 2.5M, 100m x10, 1k/3:03, 2.5M, weight|
|2/11||a.m XC 16.5M (7:20/M)|
|2/12||a.m XC 10M|
Mileage 69.2M (7:20/M)
|2/13||a.m 3M, 100m x2, rolling road 3.9M (5:47/M), 3.3M|
|2/14||a.m grass 8.3M (7:13/M)|
|2/15||a.m 2.1M, 100m x4, track 500m x12 (jog 250m): 1:37, 1:36, 1:37, 1:36, 1:36, 1:36, 1:36, 1:36, 1:37, 1:36, 1:35, 1:33, 3.2M|
|2/16||a.m XC 13.7M (7:19/M), weight|
|2/17||a.m treadmill 7.5M (7:03/M)|
|2/18||a.m road 5M (100m x6)|
|2/19||a.m 2M, hilly road 6.5M (36:56, 5:42/M, Chinese New Year Run), 2M|
Mileage 66.7M (7:10/M)
|2/20||a.m XC/ hilly road 13M (7:11/M), weight|
|2/21||a.m grass 8.4M (7:10/M)|
|2/22||a.m 2M, 100m x4, track 1600m x5 (jog 400m/3:00): 5:32, 5:29, 5:29, 5:29, 5:26, 2M|
|2/23||a.m XC 7.5M|
|2/24||a.m road 5M (track 100m x10)|
|2/25||a.m 2.5M, 100m x4, road 5.1M (28:40, 5:38/M, Juana Run), 2.5M|
|2/26||a.m XC 19M (7:13/M)|
Mileage 74.9M (7:10/M)
I suffered from jet lag for almost a week, could only do easy runs. On February 10th, I did some strides and a hard 1k on the track. I went out 70 seconds for the first lap, then started to fade until the end, finished in 3:03. Kind of got an idea about the current speed endurance shape. On February 11th, I did an easy two hour long run to burn fat on the trail and the dirt road in the park. Great Highway and Lake Merced. Didn’t feel long nor tired due to the nice weather and great scenes.
I started the more formal training. So I ran a short tempo around the Academy Loop in Golden Gate Park. It was run simply by feeling without caring the pace. Overall, it was steady and a little panted. The actually pace was like 5:45/M, which was acceptable.
On February 15th, I trained with Eric Inouye due to his inviting. He is a 17:24 5000m college runner. He wants to improve his 5k time to 16:30, in order to walk on the cross country team.
His plan was to run 400m x12 with 200m jog with rest for 2min in between. For me, I run with him with additional 100m for each rep, and jog 250m in between, which was about 1:1 for running and rest in terms of time, kind of a VO2max training. After all, I paced 99% of the workout despite he kicked in the last 50m of the last rep. Felt pretty controlled and mentally easy to have a training partner to run together.
I the did a 100 minutes of long run on the trail in the park the day after the workout. Then took it easy for two days for the 10k race as a tempo on Sunday.
The race on February 19th was Chinese New Year Run in the downtown San Francisco. It is a historical race, but it has been less competitive recent years. The registration fee was still high like $45. Anyways, racing is one of the few ways to boost my training at this point.
After the start, 5k and 10k started together. One lap for 5k and two laps for 10k. A lot of people went out fast, which made me at around 10th place. But after several hundreds meters, I passed all of them despite the leader of 5k. His pace was reasonable for me, but I considered about I hadn’t done too much formal workouts or races, I decided to just settle in a relatively comfortable and steady pace for the first lap. The first mile was rolling, then a steep down hill headed into the second mile. The pace was a little rolling around 5:35/M. The second mile was pancake flat alone the bay, however, it was strong headwind on the face. I took it easy at around 6:00/M. Around the 2mile mark, an Asian dude caught me and speeded up, I kept up with him and thought maybe he was doing 5k and trying to kick to the finish. Shortly after, he slowed down, I moved forward and ran beside him. He panted pretty hardly during the uphill part.
Surprisingly, he didn’t turn to the finish line when we finished the first lap, so he was doing the 10k. I was grateful that I got a training partner to run. Then he slowed down when I was thinking. I ran solo from there. I stayed the same steady effort for the first mile of the second lap. Then I ran harder for the flat second mile into the headwind. I tried to maintained a certain pace into the headwind at around 5:45/M, which was harder than it seemed. Then I ran hard for the last mile, which contains some steep uphill till the finish. Eventually finished in first place. A nice hilly tempo average 5:42/M with 156 ppm. I met the Asian dude who ran with me during the race on Strava afterward. He is Leon Gou, who is a Chinese who lives in San Jose. We have quite many mutual friends on Strava as well.
After Chinese New Year Run, I did a medium long run on the trail the day after. Then I did a 1600m repeats with Eric on February 22nd. The rest between the 1600ms was 400m jog and rest until 3:00. Overall I paced almost the all workout. I started relatively easy at 5:32, then maintained under 5:30 for the rest of reps. Did the last one a little faster at 5:26. Felt the shape is back a bit.
On Saturday, February 25th, I ran Juana Run 8k as a tempo run. I met my training partner in 2012-2013 Rory, who just lives near the race course. After the start, I went with the second group comfortably. Not shortly after, Rory started to speed up. I tried to keep up but found it a little tough for me, so I stayed at my pace. There was a 5k runner ran with me occasionally, other than that, I ran by myself until the 4mile mark when Edward caught me. Edward lives close to our apartment by the way. We ran side by side for around half mile then he speeded up and gapped me. I caught him up after chasing for quite a while. He gapped me again at the final stretch till the finish line. I eventually was 4 seconds slower than him. The average pace 5:38/M with 155 bpm was quite acceptable.
After the Juana Run, I did a 19 miles long run on the trails and dirt roads in Golden Gate Park, Great Highway and Lake Merced.