Author Archives: Matthew Komatsu

Running: Month 3 of the 5k Training Plan for Time Scrooges

May 29, 2015 By in Running Tags: , Leave a comment
Scrooge says his 5k PR is faster than Jean-Luc's.

Scrooge says his 5k PR is faster than Jean-Luc’s.

Halfway through the program is a great point to take stick and make sure things are going well. Do you have any little injuries that refuse to go away? If so, how are you managing them? Do you feel weak in a particular phase of racing, maybe in the hills or the last mile? Don’t get me wrong – you can take stock on a daily basis, it’s just that after two months you actually have some data to work from: two races, 16 total quality sessions, and eight long runs. Not bad.

This month, we’re going to extend the intervals to 1200s (3/4 of  mile), while tempo runs will stay pretty constant and long runs will lengthen slightly. Some might wonder why I’ve structured the program in such a rote fashion, and the answer is brilliance in the basics. The workouts are repetitive so you can 1) build a sense of pacing and 2) easily track your progress and 3) remember your workout even if you only have 40 minutes on a lunch break to sneak it in. This program isn’t quite the lipstick and eyeshadow of Jogger’s World (“train for your marathon on ten minutes a week!”) but it also isn’t Jack Daniels (some of his marathon workouts have left me in an existential crisis).

1) 1200m Intervals. The pacing is going to be weird the first time, but you’ll get used to it. Once again the track is preferable but a verified distance of flat ground also works. Week 1: 3-4 x 1200m at 5k pace with 2:00 rest. Add one more repeat each week until you have a max total of 4 miles in total interval distance.

2) Tempo Runs. Continue with a weekly 20-30 minute tempo with the pace changes as noted last month.

3) Long Runs. Week 1: 65 minutes. Week 2: 80 minutes. Week 3: 85 minutes. Week 4: 85 minutes.

4) Racing. If you haven’t raced yet for whatever reason, now would be a really good time to log a 5k race and see where your fitness resides.

Putting “We” In Memorial Day

May 25, 2015 By in War Tags: , Leave a comment

“Soldier Antlers” by Lydia Komatsu

Memorial Day was always just another day off, a long weekend, an excuse to get my hopes up for what would be another

example of lousy Minnesota spring weather. I’m sure at some point, or at multiple points, adults explained to me the purpose of Memorial Day, but to a kid, I’m pretty sure that play time always trumps significance. He’ll understand some day, I’m sure they said as my black bowl of hair bounced away.

There’s this Bible verse, about being a child, doing childish things, then being a adult and acting like it. “Childish” always seemed pejorative but now I know that the nuance is innocence, and the things we do that are associated with the seasons and phases of our lives.

It actually took some time, to be honest. To realize that Veteran’s Day was actually my day now. It took two years of staring at a list of Americans still missing in Iraq to grasp the meaning of the POW/MIA flag. I had to lose friends in combat to understand the gravity of the word “Memorial.”

I used to get angry about people who wished me a “Happy Memorial Day,” or thanked me for my service on the last Monday in May. Wrong take, wrong day, I’d think. You don’t get it. But these days, that “you” has become increasingly problematic, the word a literal smoke screen from which to break contact and move to cover. “You” erects barriers, creates an “us,” and by extension, “them.” Veterans and Civilians, regarding each other from across a wide chasm.

I prefer “we.’

“We” acknowledges the ability to bridge any gap.

“We” recognizes and accepts difference.

“We” brings us together.

Which brings me back to Memorial Day, and seasons. I’m happy that for some, the day brings no sorrow because there has been no occasion to summon it. And I grieve for those for whom the day breaks darkly. But there is no singular truth to the meaning of the day beyond its stated origin, and if I have one wish about the day, it’s for connection. I hope civilians ask veterans if they’ve lost someone, and I hope veterans will respond and share their stories. In this way, Memorial Day will become another means of bridging the divide between us.

Running: Second Month of the 5k Training Plan for Time Misers

May 22, 2015 By in Reflections on Training, Running Tags: , , Leave a comment
Not an approved 5k training workout.

Not an approved 5k training workout.

In the second month, we’re going to build on what you got done the first month. To recap: at this point, you should have one race under your belt to indicate your current fitness levels, your long run should be around 60 min, and you should have developed some sense of pacing through your 400m repeats. This month is all about building around the capacity you’ve built so far, and the next four weeks will look this:

1) 800m (that’s a half mile for you imperial types) repeats. Just like the 400s, the track is the best place to develop pacing, but you can simply find a flat stretch of ground somewhere as well. Week 1: 4-6 x 800 w/1:30 rest at current 5k pace. Shoot for six, but if your pace falls off significantly after four, then cut it off there. Week 2: 6 x 800 w/ 1:30 rest at current 5k pace. Week 3: 6-8 x 800m w/ 1:30 rest at current 5k pace. Week 4: same as Week 3.

2) Tempo runs. Just like last week, add 15-20s to your 5k mile pace. Week 1: 25:00 tempo. Week 2: 30:00 tempo, but slow it down by about five seconds per mile. Week 3: Same as Week 2. Week 4: 35:00 tempo, pace slowed by 5-7s per mile.

3) Long runs. Week 1: Take ten minutes off your Month 1, Week 4 long run. Week 2: 65 minutes. Week 3: 70 minutes. Week 4: 75 minutes.

4) Try to find a race somewhere around the second week of the month – that will have given you six weeks of training to absorb and adapt to training. If you run faster than your last race, that’s your new 5k training pace. If you run slower, go with the faster time as your 5k benchmark — you probably had a rough day, or conditions were less than ideal.

5) RACE WEEK CAVEAT: Take it easy. If it’s a weekend race, just do one speed session, preferably 8 x 400m at goal 5k pace with equal rest. If you can, tack a few miles on after the 5k and count the total distance as your long run for the week.