6X800m on Dirt Road

I ran 6 × 800m on a dirt road this morning. It felt a bit tough, but I still managed to hit my goal. I think I can do better next time, since I didn’t push my heart rate past 160 today.

 

Workout Laps/Splits

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	13:36	13:36	10:55	101	118	163	178	36	33	109
2.	0.53	3:43	7:02	5:49	119	151	198	224	7	10	39
3.	0.50	3:24	6:49	5:43	131	155	204	220	7	13	43
4.	0.50	3:24	6:46	5:17	144	158	201	220	3	3	48
5.	0.51	3:24	6:45	5:31	138	158	200	218	3	0	46
6.	0.51	3:31	6:54	5:58	138	155	195	214	7	10	47
7.	0.50	3:29	6:57	6:31	156	160	197	206	10	13	54
8.	1.00	13:29	13:29	6:44	117	160	159	178	33	39	106
9.	0.01	0:03	9:24	10:48	115	115	176	176	0	0	0
Totals:	5.05	48:06	9:31	5:21	123	160	182	224	108	118	492

Training for the Week of Sep 15 to Sep 21, 2025

 Tuesday:

6X800m @6:45 Pace Then 1 Mile around 6:50

Friday:

Run 4 miles at ~7:30–7:40 per mile

Start Running Again-- After Arthroscopic Partial Medial Meniscectomy on Oct 15, 2024

I injured my knee while hiking with friends on June 15, 2024. I slipped on my right foot and tried to support myself with my left, which resulted in a meniscus tear. After waiting three months without recovery, I decided to undergo arthroscopic partial medial meniscectomy surgery in September 2024.

And now I am 98% recovered.

I ran a 5k September 13,2025, the finish time 21:33. Here are the splits:

 

Workout Laps/Splits

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	6:58	6:58	4:44	141	157	199	234	13	20	103
2.	1.00	6:59	6:59	6:10	161	166	197	204	3	3	115
3.	1.00	7:04	7:04	6:39	166	169	195	204	16	23	120
4.	0.10	0:34	5:55	6:03	168	169	206	214	3	0	10
Totals:	3.10	21:37	6:58	4:44	156	169	197	234	36	46	348

I completed 6 Major Marathons as of March 3, 2024

 I completed the major marathons:

03/02/2024 Tokyo Marathon 3:23:55.

10/02/2023 London Marathon 3:28:00.

11/06/2022 New York Marathon 3:37:22

10/13/2019 Chicago Marathon 3:34:15.

09/29/2019 Berlin Marathon 3:38:55

04/17/2017 Boston Marathon 3:50:49

Yes, actually I ran better when I am getting older.

Ran New York Marathon 11/06/2022. Finish time 3:37:22

 Here are the splits;

 

WORKOUT LAPS/SPLITS

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	7:35	7:35	6:31	140	152	190	200	26	5	111
2.	1.00	7:31	7:31	7:18	150	153	191	202	18	11	116
3.	1.00	7:21	7:21	6:56	152	156	191	200	0	85	114
4.	1.00	7:19	7:19	6:39	155	159	192	206	18	70	115
5.	1.00	7:44	7:44	7:31	155	160	190	194	5	10	121
6.	1.00	7:41	7:41	7:32	154	158	191	198	16	0	119
7.	0.05	0:23	8:01	7:21	156	157	178	194	0	0	5
8.	1.00	7:37	7:37	7:22	156	160	191	200	17	5	119
9.	1.00	7:56	7:56	6:19	156	163	191	204	22	30	122
10.	1.00	7:30	7:30	6:38	159	163	193	208	16	16	120
11.	1.00	7:34	7:34	7:03	159	164	194	206	0	16	120
12.	1.00	7:39	7:39	7:22	157	161	193	208	10	12	115
13.	1.00	7:37	7:37	7:15	159	163	195	208	0	5	115
14.	0.08	0:34	7:05	7:28	162	163	197	198	0	0	9
15.	1.00	7:29	7:29	7:10	163	167	197	210	33	21	121
16.	1.00	7:41	7:41	7:11	160	165	195	200	10	11	119
17.	1.00	7:44	7:44	7:09	160	163	195	202	0	16	119
18.	1.00	7:46	7:46	7:33	160	164	195	202	10	16	118
19.	0.02	0:09	7:40	7:38	161	162	197	198	0	0	2
20.	1.00	7:54	7:54	7:28	159	163	194	200	12	7	117
21.	1.00	8:21	8:21	6:42	161	165	195	206	16	22	127
22.	1.00	8:18	8:18	7:19	164	168	195	202	11	11	132
23.	1.00	8:16	8:16	7:17	163	168	194	202	7	40	128
24.	1.00	8:14	8:14	7:41	162	168	192	200	31	0	125
25.	1.00	8:16	8:16	7:44	159	162	192	200	10	21	114
26.	1.00	8:37	8:37	8:03	157	163	191	204	17	23	103
27.	1.00	8:43	8:43	7:48	157	162	190	200	10	10	103
28.	1.00	8:43	8:43	8:11	157	161	190	200	5	5	103
29.	1.00	8:20	8:20	7:25	160	165	192	200	5	16	117
30.	0.16	1:16	8:02	7:33	165	167	197	202	5	0	20
Totals:	26.31	3:28:05	7:54	6:20	157	168	193	210	302	463	3,089