10 minute warm-up walk
60 minute MEP run
9 minute cool down walk

Cold and rainy tonight, but it felt so good to get out there. I really needed those 2 days off. I spent 8 minutes out my HR zone (too high), but still felt energized at the finish. I ran just a little over 5km.

Here is the program I'm following.
http://forum.lowcarber.org/showpost...73&postcount=14

7 minute warm-up walk
30 minute MEP run
8 minute cool down walk

Pilates
basic mat routine

A pleasant run. I tried out a different route today, through town. Not very scenic, but a nice change. I think I can feel a slight bit of improvement in my Pilates mat work.

7 minute warm-up walk
30 minute MAP run
6 minute cool down walk

Pilates
basic mat routine

It didn't feel so cold out there this morning. I sure am slow in my MAP zone. There were a few other people out running this morning, no one(except me) was under the age of about 60. EXCELLENT!! Older folks are very fit over here. A lovely run, totally enjoyable, just wondering if I'll ever get faster?? So what if I don't? I guess I can live with that.

10km MEP run
1hour 52 minutes

I am entered in the Miura Marathon on March 6th. My friend and I are doing a 10k. I thought I'd get a rough idea of how long it will take me on the 6th, so last night I did 10k. My left knee is sore this morning, feels like muscle pain (as opposed to bone trouble), will give it a rest today and tomorrow and tomorrow evening I will do another 10K.

10km MEP run
1hour 39 minutes 58 seconds

I feel great! My left knee is sore and my hips too, but it's definitely muscle pain, so I know in about 2 days I'll be a hundred percent.

I have trouble counting my laps. Two days ago I think I may have run 11km!! I am running in front of the town's largest temple and the path is about 500m, so I'm counting laps. Very confusing after about 6 km.

10 km MEP run
1 hour 37 minutes

It was a little colder last night when I ran, and there was a strong wind. I had some trouble staying within my zone for most of the first 2 km or so. I would go wildly over or under. I read in Stu Mittleman's book(my running bible) that being dehydrated can do that. I drank 2 litres of water yesterday, so I don't think that was it. Maybe the wind? or cold? Anyway feeling good today, no major aches or pains.

10km MEP run
1 hour 33 minutes 24 seconds

I took three days off, it seems to have helped my time a little. I felt pretty stiff for the first 2, 2 and half km.
I don't feel sore at all this morning. YaY!!

5km MEP run

Wow 5 km feels easy breezy after several 10's!! I had a good stretch after and am feeling good. I plan one more 10k on Friday and then my race in Miura is Sunday!

2km MAP run
20 minutes 35 seconds

This is my slowest HR zone. It feels really effortless and totally enjoyable. I noticed that 1 km in my MEP zone is only about a minute faster than 1 km in my MAP zone......At this stage of my running career adding an extra 10 minutes to my 10km run time isn't a big deal.

Tomorrow is the day!! Miura here I come!

MIURA 10K RACE REPORT

1 celcius this morning and a biting cold wind.
Neither my friend or I read much Japanese, so we were at the start line warmed up and ready to go at 9:00AM, only to find out the start was at 9:30!! It was unbelievably cold!!

There were 3 or 4 hills which I wasn't expecting, but they were quite ok! I used Stu Mittleman's technique of imagining you are on a roller coaster.....you know how they slow down on the way to the top? Same idea, the idea is to stay within the same heart rate zone.

We finished in 1 hour 36 minutes (according to my HR monitor), which is about what I expected. My goal was to finish the entire race without walking. I DID IT!! I finished at the same time as the people running the half marathon, but I don't mind a bit. I'm so thrilled to have achieved my goal. I started running in June 2004 and to finish a 10k is really a dream come true.

My next challenge will be a 5k in Sagamihara, where I hope to improve my time a little, and another 10k in Tokyo.

3.25km MEP run
7x 1 min intervals in my SAP zone (149-159)
3.25 km MEP run

Total time 1 hour 16 minutes

I'm tired!!

Thursday March 10

6.5 km MEP run
1 hour 3 minutes

Today
12km MEP run
1hour 56 minutes
It was snowing for the first hour and as usual the first 3km didn't feel very fun. The remaining 9km went smoothly and I feel fine if a little tired. My average pace is 9:40 for one km!!
It's slow, but comfortable for me, I am hopeful that Mittleman's training plan will help me speed up eventually.

3/17

6.5km MAP run 1hour 5min 40sec
.5km as fast as I could sustain 3min 10sec

I got terrrible cramps in my lower legs in the first km, I stopped a couple of times to stretch, but running was excruciating. I decided to limp back to my bike and go home, but by the time I got there I had walked about 400 metres and my legs felt better, so I gave it another try. I managed to complete 6 and a half km feeling pretty comfortable. I sprinted 500 metres just to give it a try. I have a 5k coming up at the end of April and I was hoping I could run it in 30 minutes(current time is about 50 mins), but I can't spring 5km!! I will stick to my plan and who knows, maybe I'll speed up a bit.

.5km warm-up slow run
5km SAP run
.5 cool down run

5km 41 minutes 35 seconds
I need to warm up more, my calves and lower legs really hurt for the first couple of km.
I would really like to do my 5km in April in 30 minutes, but will just keep on training and enjoying my running.

8km MEP long run

I really don't enjoy myself for the first 3 or even 4km! I got the leg pains again, just in the sides of my lower legs. I tried doing 1 slow km to warm-up, but it didn't eliminate the cramps. I stopped and stretched and that seemed to help, though not immediately. Other than the leg thing it was an easy and pleasant jog in my MEP zone.

1 to 2 weeks until the cherry blossoms bloom on my regular running path. I can't wait!