R Seiji Shinsako

Former coach. Favor longer 10M-50K. Sharing effort to get back to competitive shape.

[R Seiji Shinsako @CoachSage]

28:38@129HR. 3M@183spm. TE 2.1. Mod easy PE. L leg tight. Focus on cadence. Decent loop. #GISTDoIt

[R Seiji Shinsako @CoachSage]

29:07@125HR (not likely). 3M@182spm. TE 2.1. Easy PE. L hamstring tight. Focus on cadence, pace. Some focus on L leg motion last mile. Decent loop. #GISTDoIt

[R Seiji Shinsako @CoachSage]

28:43. 3.15M@175spm. Mod Easy PE. L hamstring tight. Somr icy spots so was shuffling. Cadence felt lower. BUT recorded first sub 9 mile in very long time! #GISTDoIt #loveparkrun

[R Seiji Shinsako @CoachSage]

28:15@158HR. 3M@184spm. TE 3.7. Mod easy PE. L leg tight / weak. Tried to focus on cadence, easy pace. Not as easy as targeted. Warm. Better pace than would have guessed. #GISTDoIt

[R Seiji Shinsako @CoachSage]

32:41@167HR. 3.16M@178spm. TE 4.1. Mod PE. Slippery. Snowy. Legs were spent by half way. Tried to focus on cadence. Tired. #GISTDoIt #loveparkrun

[R Seiji Shinsako @CoachSage]

28:50@165HR. 3M@179spm. TE 4.0. Mod PE. Snowy. Slippery. L hamstring tight. Good loop still but more effort than planned. #GISTDoIt

[R Seiji Shinsako @CoachSage]

28:27. 3M@180spm. Easy PE. Focus on cadence and form ... L leg tight, dragging. Good loop. Need to make time to stretch. #GISTDoIt

[R Seiji Shinsako @CoachSage]

27:58. 3M@179spm. Mod easy PE. L leg tight. Some L foot numbness. Good loop still. #GISTDoIt

[R Seiji Shinsako @CoachSage]

28:19@158HR. 3M@182spm. TE 3.6. Easy PE. L hamstring tight. L big toe bothered by shoes. Good loop for gap since last outing. #GISTDoIt

[R Seiji Shinsako @CoachSage]

29:02@158HR. 3M@182spm. TE 3.6. Easy PE. Focus on cadence. Just ate so bit of a stomach cramp. L leg tight ... especially calf. Good loop still. #GISTDoIt

[R Seiji Shinsako @CoachSage]

28:29@155HR. 3M@182spm. TE 3.5. Easy to Mod Easy PE. Focus on cadence. Legs felt heavy, tight. Still, good loop especially once had tailwind. #GISTDoIt

[R Seiji Shinsako @CoachSage]

28:27@153HR. 3M@182spm. TE 3.4. Easy PE. Focus on cadence. Felt heavy, tight. L hamstring R hip most. Still, good loop overall. #GISTDoIt

[R Seiji Shinsako @CoachSage]

28:56@146HR. 3M@179spm. TE 3.2. Mod easy PE. Focus on cadence. Cold first half. Good loop still. #GISTDoIt

[R Seiji Shinsako @CoachSage]

33:41@160HR. 3.2M@179spm. TE 3.8. Mod PE. Focus on cadence and not falling. Snowy, Icy. Legs were sapped by half way. Second half was effort. #GISTDoIt #loveparkrun

[R Seiji Shinsako @CoachSage]

30:24@144HR. 3M@179spm. TE 3.0. Mod easy PE. Snow over ice. Focus solely on cadence. Still fell once. Legs were pretty beat last mile. Overdressed. #GISTDoIt

[R Seiji Shinsako @CoachSage]

27:50@156HR. 3M@181spm. TE 3.4. Mod easy PE. Focus on cadence. Didn't get into breathing rhythm. Happy to hit target of 180spm! Good loop. #GISTDoIt

[R Seiji Shinsako @CoachSage]

28:31@135HR. 3M@176spm. TE 2.6. Easy PE. Focus on cadence. Some focus on breathing rhythm. Good loop. Good stats. #GISTDoIt

[R Seiji Shinsako @CoachSage]

28:38@151HR. 3M@175spm. TE 3.2. Mod easy PE. Focused on cadence. Legs felt weary last mile. Solid loop. #GISTDoIt

[R Seiji Shinsako @CoachSage]

31:20@160HR. 3M@168spm. TE 3.7. Easy PE. Warm out. With Seiji and Ame so relaxed pace, breaks. Comfortable loop. Needed. #GISTDoIt

[R Seiji Shinsako @CoachSage]

28:42@155HR. 3M@172spm. TE 3.5. Easy-Mod easy PE. Bit overdressed which think made last mile feel a bit more effort. A bit damp but good loop. #GISTDoIt