http://www.nevil.us/run_blog/index.php Copyright 2010, Steve Teusch Steve Teusch en-US SPHPBLOG 0.5.1 http://www.nevil.us/run_blog/index.php?entry=entry090117-073156
This means my Wednesday workout was sub-par, I ran 5 miles on the track at 6:30 pace but ran 1k 9 seconds slow in 4:09. I recovered on the last. Saturday's workout was improved. I was to run 2k times 3. I ran 7:15, 7:15, and 7:01. The goal was 3:40 pace but maybe it should have been 3:30 per 1000m.

I also discovered the lights are not locked up at the track so I can turn them on. I'll stop by on Tuesday to confirm this. This will be good so I don't have to make it to the track in the afternoon.

Runs
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20090111 10:05 6.7 miles - 1 Lap of the MCAS Iwakuni Perimeter and an extra run to get my key when locked out - 59 min.
20090112 17:00 5.6 miles - 1 Lap of the MCAS Iwakuni Perimeter - 46 min.
20090113 07:30 3.6 miles - Down the seawall 15 minutes and back - 32 min.
20090113 18:46 5.6 miles - 1 Lap of the MCAS Iwakuni Perimeter - 50 min.
20090114 14:00 5.0 miles - Sub-Tempo run on the track at 6:30 pace
20090115 12:00 5.6 miles - 1 Lap of the MCAS Iwakuni Perimeter - 48 min.
20090116 11:00 5.7 miles - 1 Lap of the MCAS Iwakuni Perimeter - 51 min.
20090116 21:00 6.7 miles - Cocoichibanya run plus extra - 61 min.
20090117 17:40 8.51 miles - 3x2k plus long jog to and from track - 88 min.]]> http://www.nevil.us/run_blog/index.php?entry=entry090117-073156 Steve Teusch Sat, 17 Jan 2009 12:31:56 GMT http://www.nevil.us/run_blog/comments.php?y=09&m=01&entry=entry090117-073156 http://www.nevil.us/run_blog/index.php?entry=entry090110-071322
Runs
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20090104 16:50 19.6 miles - Long seawall run
20090107 18:54 4.5 miles - Coco Ichibanya run, first run in Iwakuni
20090108 16:50 11.3 miles - 2 Laps of the MCAS Iwakuni Perimeter
20090109 10:50 5.04 miles - Yamada Denki run, same route to Coco's
20090109 19:50 5.43 miles - 1 Lap of the MCAS Iwakuni Parimeter
20090110 15:00 5.07 miles - Sub-tempo run on track, cold and windy, 6:09 pace]]> http://www.nevil.us/run_blog/index.php?entry=entry090110-071322 Steve Teusch Sat, 10 Jan 2009 12:13:22 GMT http://www.nevil.us/run_blog/comments.php?y=09&m=01&entry=entry090110-071322 http://www.nevil.us/run_blog/index.php?entry=entry090103-070248
I would really like to keep a better log. So this year I'll try weekly updates as my main source of input.

Runs
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20090101 14:30 4.8 miles - Ginowan local-loop
20090102 18:30 9.9 miles - Will's to Gate 2]]> http://www.nevil.us/run_blog/index.php?entry=entry090103-070248 Steve Teusch Sat, 03 Jan 2009 12:02:48 GMT http://www.nevil.us/run_blog/comments.php?y=09&m=01&entry=entry090103-070248 http://www.nevil.us/run_blog/index.php?entry=entry081102-090100 Evening Run

I waited until 4:30 to start my run. I waited all day for the sun to cool off a little and get on with a long run. I set out for 20 miles and took the seawall course all the way down from my house to the Naval Kadena area. Since I was on duty for work I had my cellphone with me and as I was nearing Navel Kadena I gave my friend Dave a call. He joined me for a run around his area. This was just the boost I needed to finish the run.

I took 600 yen with me on this run. It was just the right amount. I occasionally filled up the PET bottles with water at local fountains but I used up all the money at 100 yen machines on the way. The run was perfect although I didn't find my rhythm like I did in the marathon the week before until the last 5 miles.

The 20 mile run took 3 hours and 18 minues.]]> http://www.nevil.us/run_blog/index.php?entry=entry081102-090100 Steve Teusch Sun, 02 Nov 2008 14:01:00 GMT http://www.nevil.us/run_blog/comments.php?y=08&m=11&entry=entry081102-090100 http://www.nevil.us/run_blog/index.php?entry=entry081101-085841 http://www.nevil.us/run_blog/index.php?entry=entry081101-085841 Steve Teusch Sat, 01 Nov 2008 12:58:41 GMT http://www.nevil.us/run_blog/comments.php?y=08&m=11&entry=entry081101-085841 http://www.nevil.us/run_blog/index.php?entry=entry081031-001213 Lunchtime Run

Will and I did a very easy afternoon run today. We have generally been putting in 7 miles at lunch but today we decided to hold back a little today and only get in 40 minutes. We ran from Gunner's gym and followed the beaches and seawalls down for about 25 minutes.

We turned around a little later than expected so the run turned into a 50 minute run at 5.1 miles. The sun was very bright and hot although the wind was cool. So the run out felt hot and back against the wind was pretty nice.

I may be running the 800 for the Okinawa track championships because Will can't attend. I am not sure how this will fit into my training and I may need to do some quarters or 300s to get any type of speed before the race a month from now.]]> http://www.nevil.us/run_blog/index.php?entry=entry081031-001213 Steve Teusch Fri, 31 Oct 2008 04:12:13 GMT http://www.nevil.us/run_blog/comments.php?y=08&m=10&entry=entry081031-001213 http://www.nevil.us/run_blog/index.php?entry=entry081030-032553 Lunchtime Run

I went on a lunchtime run along the same course today as on Tuesday. The weather was cool and comfortable and I was ready to stretch my legs out after a day off. Will and I picked it up slightly compared to most of our lunch runs and we did 8.1 miles in 67 minutes.

Just like most of our lunchtime runs we had stopped just before getting on base to by a bento lunch. I think these are quite healthier than American lunches; at least they have plenty of vegetables.]]> http://www.nevil.us/run_blog/index.php?entry=entry081030-032553 Steve Teusch Thu, 30 Oct 2008 07:25:53 GMT http://www.nevil.us/run_blog/comments.php?y=08&m=10&entry=entry081030-032553 http://www.nevil.us/run_blog/index.php?entry=entry081029-033846 http://www.nevil.us/run_blog/index.php?entry=entry081029-033846 Steve Teusch Wed, 29 Oct 2008 07:38:46 GMT http://www.nevil.us/run_blog/comments.php?y=08&m=10&entry=entry081029-033846 http://www.nevil.us/run_blog/index.php?entry=entry081028-033330 Lunchtime Run

Will and I ran at lunch today and planned 7 miles from the start. I wasn't sure my legs could handle it but decided to go for it anyways.

The run was difficult from the start. My legs were sore and I was struggling to keep up. I was tiring out fairly quickly and started to think I wasn't going to finish the entire run. But things started to change about 2.5 miles in. I started to feel that same rhythm that I found in the marathon.

I could hold a pace and it felt like the fact that I was holding the pace is what was keeping me going. I was no longer tired and the run wasn't bothering me anymore.

We picked up the pace on the second half and ran as fast as 8:30 miles. Hopefully I can learn to use that rhythm later on, it felt great. We finished 7.85 miles in 72 minutes.]]> http://www.nevil.us/run_blog/index.php?entry=entry081028-033330 Steve Teusch Tue, 28 Oct 2008 07:33:30 GMT http://www.nevil.us/run_blog/comments.php?y=08&m=10&entry=entry081028-033330 http://www.nevil.us/run_blog/index.php?entry=entry081027-032946 Evening Run

Chikako and I went for a short run. This was my first run since the Marathon yesterday and my legs still felt it. My legs were just sore enough that they hurt to start but were not so bad once I got going.

It was very slow and I only managed 2 miles in 30 minutes. But, I believe I did a world of good for my legs.]]> http://www.nevil.us/run_blog/index.php?entry=entry081027-032946 Steve Teusch Mon, 27 Oct 2008 07:29:46 GMT http://www.nevil.us/run_blog/comments.php?y=08&m=10&entry=entry081027-032946