an alternative of Kamakura for 30k and adios 2006!

Now I'm taking a break from the clean up of end of year! It's the important Japanese custom as a last important duty. That's why could have a happy new year at cleanness place due to a hard work.

I got a call from a running friend David Motozo because I was supposed to join for trail run in Kamakura... he might be alone, sorry!!! I know that over 10 people could gather and would have very fun running on the beach and trail section in the afternoon, so I figure he might be happy!!! I got a lot of task in the afternoon then couldn't make it.

Instead of going to Kamakura, trail running in Ome for 30k, it was soooooooooooooooooooo hard.
One of my running friend Ma could company me but she left me at 8.5km point, she went back to Ome to be back to Tokyo... but I didn't stop, just kept heading to Mt. Takamizu, Montrail trail race 30k course. The course is fairly hill up and down continually, I went down crash hill-down for 2-3km after Mt. Raiden. I felt bad when thought about the return trip... My legs were so heavy, couldn't move. Mostly just climbed around Takamizu area.

It was a windy day today, my face got chilly strong wind when running between mountain and mountain and also a part of road was frozen! Climate is totally different between starting point Ome and turning point Mt. Takamizu even though they are in the same area, but I estimate that elevation is totally different. It took long time today's running as surprised! And after arrivals at the finishing point, time was almost 2pm! I'm very satisfied because I completed a whole course for 30k and paced own my pace.

In closing, I would like to say thank you for everything all and have a happy new year!!!

today's efforts:
time: 3h58m
mil: about 30k
avg HR: 151-79%
avg Pace: 7m55s
cal: 1,901kcal
location: Ome to Mt.Takamizu
starting time: 9:31am

happy friday running

Last night I got a Christmas card from my friend Theresa in WA, in the States, thanks for the card Theresa! !Feliz Navidad!
It was raining during today's asa-ren in the track in Inokashira Park. Not cold, it was warm actually.
I was supposed to run like this; 8 x 400 m on the track. Try to do each one in about 90 to 92 seconds and have a slow 200 m jog recovery in between each one, that's why hurried up to the track.
I just managed my track workouts, and incresed a bit of mileage from 400m to 800m for only 3 loops. I hopefuly would like to overcome my worse issue of running track workout, and improve more... as a rabbit lightly. Anyway, I had a pretty hard asa-ren today.

today's efforts:
time: 1:05:05
distance: about 10k, 2km as warm up, 3.6km as intervals, 3km as cool down + more as jog.
lap1: time: 3:18 mil: 800m avgHR: 157-81% avg Pace: 4:42/km
lap2: time: 3:21 mil: 800m avgHR: 166-85% avg Pace: 4:42/km
lap3: time: 1:39 mil: 400m avgHR: 162-83% avg Pace: 5:01/km
lap4: time: 3:30 mil: 800m avgHR: 170-87% avg Pace: 4:33/km
lap5: time: 1:42 mil: 400m avgHR: 164-84% avg Pace: 4:22/km
lap6: time: 1:41 mil: 400m avgHR: 163-84% avg Pace: 4:14/km
avg HR: 144-74%
avg Pace: ???/km (Couldn't caluculate because battery has died during running)
cal: 481kcal
starting time: 6:59am
location: in the track in Inokashira Park

asa-ren/workout in the early morning

I need to work from 11 this week except Wednesday, so I'm trying to get up earlier and run in the morning before work.

Advantage: feel good all day, can use time effectively after work (I mean, don't need to run in the cold night...), etc
Disadvantage: cold... sleepy, some time get sleep during work, it's hard to run faster as expecting pace, can't stay longer in bed, etc

This week is like this.

monday's running:
Ran in the Inokashira Park, and refered the pace from Steve's recommendation, so set @ 5:30/1km pace as recovery running for 8.5km, my legs were heavy but no matter when I got starting. My knees were fine. My today's prise is a cinammon pastry for breakfast.

mil: 8.5km, 2km as warm up, 4km as recovery run @ 5:30 pace, and 2.5km as cool down.
time: 47m07s
avg HR: 146-75%
avg Pace: 5:37/km
cal: 359kcal
starting time: 7:07am
location: Inokashira Park

tuesday's running:
Ran in the track in the Inokashira Park, and used a track to know pace and my body condition. I couldn't get pace up for 5minutes pace. I felt left side of back ache, but it's not painful so I think it's going to be fine soon. Just need stretch enough.

I got an acceptance card of Boston marathon!!! YEAH!

mil: 8.5km, 2km as warm up, 4km as easy run @ 5:00 pace, and 2.5km as cool down.
lap1: time: 5:05 avg HR:155-79% avg Pace: 5:20/km mil: 0.96km
lap2: time: 4:57 avg HR:160-82% avg Pace: 5:07/km mil: 0.97km
lap3: time: 5:03 avg HR:165-85% avg Pace: 4:54/km mil: 0.99km
lap4: time: 5:02 avg HR:165-85% avg Pace: 4:54/km mil: 0.99km
time: 47m21s
avg HR: 150-77%
avg Pace: 5:34/km
cal: 375kcal
starting time: 7:07am
location: Inokashira Park

an elephant's legs

I have run for 30K which an event running "The Magical Mystery Tour of Tokyo" organized by cheeky friend Gareth, he is very funny and sweet.
I asked Gareth recently to show me the course, but he said "NO" because it's a mystery... Even though went for trail running, my legs were okay until finished today's 30k run. After running, I stretched easily, and went to eat for Italian lunch with Mika and Motozo. After that, I was terrible to down the stairs. I'm walking like a lobot, can't walk naturally, they are so heavy. I'm supposed to run for 7k as recorvery running...

today's efforts:
mil: about 30k
time: about 2h40m
HR max: 169-87% avg: 153-78%
avg pace: 5:33/km
cal: 1236kcal
weekly mil: 67km

trail running with three companions

I woke up at 6am and fell back to sleep, and got up at 7:10am... I planned to go to Ome with two chicas of Namban guys. Fortunately, we got one more trail lover in the morning, so we were four. We were going to run for 18km but I was only one person who cut off 3k and turned back at 7.5k point because I needed to follow my training plan. Just waited for the others for 20 min in Mcdonald's.

Ome is located in west Tokyo, it takes 57minutes by holiday express train. Now it's a season to hike and enjoy watching autumnal colors of the leaves, led, orange, yellow, and blown. The trail course which we passed have been covered by colorful leaves. It was a perfect day for trail run today, warm, sunny and no wind. Actually I got tan today. I should had to put sun block lotion on my face.

My running was not so bad because I didn't run too much, not too fast and slow. I just followed my plan, but I definitely will try to run long distance and more tough run for my spring marathon. I hope spring comes soon, and dreams come true.

today's efforts:
mil: 15k
time: 1h45m38s
HR: max189-97%　avg162-83%
Pace: max 4:39　avg 6:57
cal: 933kcal
weekly mil:37km

my efforts of the year 2006 as records

early birds running with chicks

There is a proverb "The cow that's first up, gets the first of the dew".
I ran as early birds running with chicks, it was very fun!
We gathered in front of Hanzomon, and started running at 8:35am.
Just ran easy and steady with girl's talking...
We rounded at 5min pace for 1 loop, it was perfect pace as an easy running, right? During running, not only enjoyed running, but also enjoyed viewing autumnal colors of the leaves in front of Tokyo Station. There were many tourists in the early morning, it was beautiful sunny day. Hope we can run again together!

today's efforts:
mil: about 15k + about 3k to get to Tokyo Gym
time: about 1:17 + about 20minutes

I didn't wear a wear link, watch either foot pod, today.

vacaciones en guam

I was in Guam for vacation four days and three nights after the marathon.
I had gotten free air tickets for two as a prize of a charity race in the Palace on April, and I stocked them and waited and waited when I could fly and to be there for fun for a long time.
Usually I take a lot of pictures at the event but I'm not satisfied since they are not enough this time!!!


I could stay at high floor, non-smoking, and quiet room. so satisfied very much to stay in an ocean view room. Scenery was so beautiful as a tropical island, and blue sky was almost there!
I tried to do Parasailing!!! It was so fun.


After dinner, stopped by Hard Rock cafe in Guam, it was second experince to be there. First was Roppongi and second was this time. I was completely disappointed by this abysmal desserts. Whip cream was disaster, ice-cream was melting... Coffee was just like blown color hot water


I had massage in the Spa, then I was melting, relaxing and satisfied 100%.
I didn't remember the time of half when having massage. I should had to pay more money as chip... If I am lucky, hope to get free tickets again to get to another place next time!!!

start living out of the spring

I started training from Monday's night, but today took a break since feel tired and had fever. I was going to sleep as soon as possible, but still suffering, writing and doing something.

Last night went for run for 7k as neighborhood running just easy but not too steady.
I felt my body heavy like an elephant. I ate too much in Guam trip.
I still can cry when I think about my failure third marathon, but have to keep moving to the next thing, shouldn't be negative... so applied for Arakawa marathon to make me feel better and be possitive.

Tomorrow, hope to join for 5k TT and run as well as I can run fast.

spring race

Speaking of Spring marathon, sounds make me very happy. I figure Arakawa Marathon that mostly flat and river-side race might not be crowded as usual since could estimate lots of marathoners would run in Tokyo Marathon instead of Arakawa. Arakawa was the most popular marathon in Tokyo until this year, but we will see what's going on next time? So I'd like to entry it as an insurance, and also want to make a PB.

As a fun and memorial, I would like to try to run in Boston Marathon with my friend Aya, even it's a hilly and hard course, also I do my best and revenge myself of the TW.

dnf

I was DNF in Tokyo Women's.



I didn't know that thing would be so hard if I couldn't complete the target.
I was so terrible, but already moving on to the next good thing, I got not only undesirable result but also good experience, and learned a lot from this marathon, so improving!!! Hope the next would be better, so keep running and training in a row to revenge my target in the Spring Marathon in Boston or somewhere.

Thank you a lot for cheering and helping on cold rainy Sunday.

thanks a lot steve!

Steve, thank you for coaching me and coming to cheering on cold rainny Sunday for Tokyo Women's Marathon. I spent for four month to train for this marathon but I couldn't finish due to the bad weather condition even though a lot of runners finished!!!

Steve, it was so hard to quite in the middle, I know, should had to complete untill the end, but I was terrible. I can't remain as this, so I will definitely revenge it next time.

Steve, did you know that I passed with a big smile when I was in the most hardest part! So please forgive me!!!


Steve, do you know I really appreciate you helping me out this way, if I couldn't get your properly advice, it could never happen to me to apply this marathon.

Steve, do you know I have experienced pretty good even I couldn't finish as the others, but I enjoyed running until turning point!

Steve, please don't feel bad my result. Someone says, it would not be fun when life is so easy.

Steve, please focus on your Ohtawara marathon, hope you enjoy your happy marathon with Namban people. Actually I'm moving on to the next good thing and searching which is the best Spring Marathon to make a PB!!!

Steve, I really thank you very much.

beaujolais nouveau

I'm waiting for opening up to the end to the ban on myself.

in six days

I'm taking a dayoff of running today.

My third full-marathon will start in six days, but I'm not ready pretty good for it mentally and mentally. My body obviously is resting because I'm not running, just go to work and have massage, relax and relax. Not eat too much but plenty nutrition.

Instead of having sweets, taking dried-fruits, bananas, and one to two litter of water at office plus coffee with milk. Now I'm taking care about my foods, no beer, no sweet, no fat, and eat rice, Nattou, tofu, etc...as matie recommends.

the rehearsal running from shinagawa to the finish

I asked matie to set a pre-race running on the race course before the real one. I thought it's definitely effective to get motivation, confident, and to know ambience of a race venue.

I was sad a little bit because it was rainning in the morning when I woke up. Ate breakfast very quickly, a bread with apple cinnamon jam, a banana, yogurt with plune and cafe au lait. Hurried to leave from my place at 9:30am, arrived at Sendagaya Station at 10:15am, and moved to Shinaga Station to get started runnning at 11:03am.

JR Shinagawa Station has changed out of recognition! It's totally different from other JR stations except platform!!! There are clean restrooms, fancy shops, something nice places to eat!!! but they are not cheap. All shop accept electronic payment by Suica.

Pick up on my earlier statement, I was supposed to run at 5:00 to 5:30/km pace for 15km, technically. I thought it would be tough running for me, but I was faster than my plan. I felt pretty good during running, so finished 1h17m for 15km! I had a good running in the rainning.

After running, I did two loops of speed session around Picture Gallery. I had no time more due to acupuncture's appointment. I planned to run easy and steady in my neighborhood tomorrow, and go out to Korea in Tokyo!!!

today's efforts:
mil: 18.6k
15K at race course, 1325m twice aroung the Picture Gallery, and 1k for cool down

pre- race: time: 1:17:12 avg HR:141-73% avg Pace: 5:05/km cal: 626kcal mil: 15k
lap1: time: 5:39 avg HR: 164-85% avg Pace: 4:18/km mil: 1.31km
lap2: time: 5:43 avg HR: 174-90% avg Pace: 4:21/km mil: 1.31km

avg HR: 141-73%
avg Pace: 5:05/km
cal: 750kcal
beginning time: 11:05am
location: TW's race course and Picture Gallery

power speed session + some new experience

wednesday:
Ran in the Yoyogi Park as usual, there were unregular members for park running on wednesday's night Gary and Luke. According to Gary's wife Mami, he was exciting about Park running even it's a busy week for him, it has been a long time to see them.
I was busy at office, I guess I typed over million words on keyboard, so felt tired and my shoulders couldn't move enough but I did complete tonight's workout. Only 10days by my Marathon.
A guy who ran together once said Hello to me in the park, it's envy he got a lottery for TM.

wednesday's efforts:
mil: 13km
time: 1:04:48
lap1: time: 8:30 avg HR:162-83% avg Pace: 4:22/km mil: 1.94km
lap2: time: 8:19 avg HR:168-87% avg Pace: 4:17/km mil: 1.94km
lap3: time: 8:25 avg HR:173-88% avg Pace: 4:20/km mil: 1.94km
lap4: time: 8:27 avg HR:170-88% avg Pace: 4:21/km mil: 1.94km
lap5: time: 1:23 avg HR:169-87% avg Pace: 4:21/km mil: 0.32km
avg HR: 153-79%
avg Pace: 4:54/km
cal: 604kcal
beginning time: 7:10pm
location: yoyogi park
weekly mil: 25km

thursday:
I took a dayoff because worked on last Saturday, so I have experienced something new, a hot Yoga class. I was sweaty like a hot summer running, they used a lot of heaters in the studio, and temperture was like in Africa, 45 degree celusius. My sweat couldn't stop and had a lot of water 1.5 litter in one hour. After that, entered the high-oxygen tension capsule to recovery from hard training like a high school baseball player who wipes by handkerchief on the mound and other famous athletes. But didn't help me as expected more, I guess the reason I couldn't sleep soundly, there were two old ladies who chatted lowdly... so shame, though.
Today, ran as easy run at 70-75% pace in the morning, felt refleshed! I'm wondering why I'm not so tired as previous training for the Lake Toya Marathon? Just accustomed myself to doing hard training?

thursday's efforts:
mil: 7km
time: 39:46
avg HR: 133-69%
avg Pace: 5:30/km
cal: 294kcal
beginning time: 7:35am
location: inokashira park
weekly mil: 32km

power running for 8k under the moon light

According to the calender, Winter has come today, does it make sense? that's why I felt colder than last night and wore long sleeve T-shirt and long tights for tight's duty. Ran for 12km, 2km warm up and 8k stamina running and 2k cool down running from my place via the track in Inokashira Park and came back to my place. Enjoyed running under the moon light, felt refleshed and my legs could move and extended ahead and ahead. Because of a break yesterday, my performance was pretty good but felt my chavy back of upper leg ache.

today's efforts:
time: 1:07:27
mil: 12k as warm up for 2k, stamina run for 8k and cool down for 2k
lap1: time4:23 avg HR: 159-82% avg Pace: 4:34/km mil: 0.97km
lap2: time4:36 avg HR: 159-82% avg Pace: 4:43/km mil: 0.97km
lap3: time4:33 avg HR: 159-82% avg Pace: 4:43/km mil: 0.97km
lap4: time4:29 avg HR: 162-84% avg Pace: 4:38/km mil: 0.96km
lap5: time4:33 avg HR: 160-82% avg Pace: 4:42/km mil: 0.97km
lap6: time4:36 avg HR: 159-82% avg Pace: 4:43/km mil: 0.97km
lap7: time4:35 avg HR: 160-82% avg Pace: 4:40/km mil: 0.98km
lap8: time4:34 avg HR: 160-82% avg Pace: 4:40/km mil: 0.98km
avg HR: 142-73%
avg Pace: 5:25/km
cal: 557kcal
beginning time: 8:42pm
location: on a track in inokashira park
weekly mileage: 12km

long pace run for 25km at 4:40 pace

I planned to do long pace running for 25k in the Palace, it was a last chance to know my status for the Marathon and it was a good timing to compare with previous status. So, I suggested my coach to do this in the Palace. First of all, he looked disagree with this since it's a hilly course, but finally he agreed after hearing my opinion, thanks.

I believe that tough training could be effective for the race. It works to survive 42.195km and manage for tough race.Though, we had a hard running but believed it could be efficient training as a last long plactics. I was slow at first lap, but I was getting faster each lap, so saved my energy not to get higher. I'm still worrying that I can finish the Marathon? I don't have any confident.

We've met Shoji-san and Dayane while running.
Shoji-san was having a class for a volunteer works, not running.
Dayane was running with her friend Kibe-san, looked great job.

After running, we had a yummy korean in Yuraku-cho, satisfied very much.

today's efforts:
mil: warm up + 25k + cool down
time: 1:54:52
lap1: time: 23:22:4 avg HR: 149-77% avg Pace: 4:43/km mil: 4.93k
lap2: time: 23:05:1 avg HR: 159-82% avg Pace: 4:38/km mil: 4.97k
lap3: time: 22:50:2 avg HR: 163-84% avg Pace: 4:35/km mil: 4.97k
lap4: time: 22:44:5 avg HR: 170-88% avg Pace: 4:32/km mil: 5.01k
lap5: time: 22:46:4 avg HR: 174-90% avg Pace: 4:33/km mil: 4.99k
avg HR: 163-84%
avg Pace: 4:36/km
cal: 1186kcal
beginning time: 11:01am
location: the palace

lunch hour running + speed session at picture galllery

3rd friday, holiday
I asked my coach Steve to make a speed session and swapped plan with Thusrsday and Friday due to my work shift.
I realized that I definitely need to do some speed workouts before the Marathon since I'm a very slow runner and don't like intervals. I thought I could get to be faster a little bit and makes me confortable in the race if complete all.
I really didn't want to get lose no more weights, people say "you look very thin!", but when I'm running I can feel I'm a fatty. I feel my body is very heavy like an elephant. So, I'm thinking about how can I get lose my weights?

friday's efforts:
mil:12km
4km as warm up around Gosho, 6km speed session at 4:15/km-4:20/km pace, cool down for 2km
time:1:01:30
lap1: time: 5:35 avg HR: 169-86% avg Pace: 4:15/km mil: 1.32
lap2: time: 5:34 avg HR: 170-88% avg Pace: 4:15/km mil: 1.31
lap3: time: 5:31 avg HR: 175-90% avg Pace: 4:12/km mil: 1.31
lap4: time: 5:30 avg HR: 178-92% avg Pace: 4:11/km mil: 1.31
lap5: time: 3:27(?) avg HR: 180-93% avg Pace: 4:05/km mil: 0.75(?)
avg HR: 148-76%
avg Pace: 5:04/km
cal: 548kcal
beginning time: 9:25am
location: at picture gallery

4th saturday
I went for work today even it's a middle of 3 holidays, but that's fine because I can take a dayoff on next Thursday. I cooked a pasta and a green's stir-fries for dinner also ate Tofu, very satisfied. I want to get lose some weight but I'm still hungry. I think that's better to eat plenty vegetable, fruits, rice and pasta as Steve says, but not to have sweets either alcohol by the race!
Today went for run at lunch hour around a huge Toshiba factory in Fuchu. There are 4km around it, so ran for 2laps about 8km as steady running. I had a good luch time, it was a first experience.

saturday's efforts:
ran as warm up at around 130 at first lap, and pace up to 140-144 at secound.
mil:8km
time:41:41
avg HR: 134-69%
avg Pace: 5:09/km
cal: 309kcal
beginning time: 12:16pm
location: around Toshiba factory

thursday fairly easy session with no higher than HR144.

I realized that I'm supposed to run for 9k today after the session, then too late to know that. I thought it's OK to run only 7k, why??? So what should I do? just pass a nice and simple day or run after work? Tomorrow is the another day but tonight is tonigh, it's not the another. uhhhh.
This morning felt good, started running very easy and slow and in the middle got fast around 144 or 145 HR bpm, felt very good, I had a good morning run. I love running very much.

this morning efforts:
mil: 7km
time: 38:31
avg HR: 132-68%
avg Pace: 5:38/km
cal: 282kcal
beginning time: 7:24am
location: my neighborhood

wednesday's run for 3 km warm up, 10km at HR157, 2 km slow cool-down

I got a number of TIWM today, it's 800.
I'm really glad to be able to run with Naoko Takahashi in the same marathon and also other Namban elite women.

Ran on a track in the Inokashira Park as usual. Not only in the morning, but also there are a lot of regular runners and walkers in the night. Then I just can hutsle but run and calm down at my running pace, not too fast not too slow and only follow the plan.
Today, I ran a bit faster as warm up after 2k because it's hard to get high to 157HR bpm suddenly after warm up. Then I got twist my back and hip, they were unconfortable after track workouts. I was going to stretch at work, but I was fogetting this hurt, so seems no problem! Just in case, I'm going to stretch very well before sleep tonight.

today's efforts:
mil: 15km
time: 1:17:33
lap1: time: 4:34 avg HR: 157-82% avg Pace: 4:42/km mil: 0.97km
lap2: time: 4:33 avg HR: 159-82% avg Pace: 4:40/km mil: 0.98km
lap3: time: 4:43 avg HR: 157-82% avg Pace: 4:49/km mil: 0.97km
lap4: time: 4:36 avg HR: 158-82% avg Pace: 4:40/km mil: 0.99km
lap5: time: 4:41 avg HR: 157-82% avg Pace: 4:45/km mil: 0.99km
lap6: time: 4:38 avg HR: 159-82% avg Pace: 4:42/km mil: 0.98km
lap7: time: 4:39 avg HR: 158-82% avg Pace: 4:43/km mil: 0.98km
lap8: time: 4:41 avg HR: 157-82% avg Pace: 4:47/km mil: 0.98km
lap9: time: 4:46 avg HR: 157-82% avg Pace: 4:44/km mil: 0.99km
lap10: time: 4:44 avg HR: 158-82% avg Pace: 4:42/km mil: 0.99km
avg HR: 148-76%
avg Pace: 5:04/km
cal: 684kcal
beginning time: 7:27am
location: inokashira park
weekly mil: 34km

tuesday run at HR150 for 7km on a track

mil: 12k
lap1: time: 4:46 avg HR: 143-74% avg pace: 5:00/km mil: 0.95km
lap2: time: 4:47 avg HR: 152-78% avg pace: 4:53/km mil: 0.96km
lap3: time: 4:46 avg HR: 152-78% avg pace: 4:53/km mil: 0.97km
lap4: time: 4:45 avg HR: 149-77% avg pace: 4:56/km mil: 0.95km
lap5: time: 4:46 avg HR: 150-77% avg pace: 4:54/km mil: 0.97km
lap6: time: 4:45 avg HR: 152-78% avg pace: 4:50/km mil: 0.98km
lap7: time: 4:45 avg HR: 150-77% avg pace: 5:02/km mil: 0.95km
time:1:10:51
avg HR: 141-73%
avg Pace: 5:19/km
cal: 524kcal
beginning time: 7:30am
location: inokashira park
monthly mileage: 491km

morning recovery run before work

Suddenly my Foot-pod's battery died during recovery running even though I just changed it to new one yesterday. That's why I couldn't get specific data. Walked many time to press the button.

mil: about 7km
time: 48:32
avg HR: 123-63%
avg Pace: ?
cal: 309kcal
beginning time: 7:42am
location: my neighborhood

a several of logs from wednesday to weekend

I was going to post some logs more earlier, but I couldn't update them soon, so sorry!

Good thing; Took a dayoff on Thursday, never gave up myself in the 10k time trial even though the course was so hilly continualy and my friend is coming back from D.C. in November.
Bad thing; maybe nothing.
Surprising thing; I got a mail from Yumiko, she saw me while running at Gosho on Thursday, so surprised! Then I got faster than I needed but felt so good and could make a PB at Gosho!!!

wednesday's efforts:
Ran with chic and I was supposed run as 5k easy/steady in the morning. 20k in the evening. Easy warm up, then 12k @80%HR, then cool down.
But I felt heavy and my legs couldn't move so ran a bit slower.

mil: 20.67km
5k as easy: time: 27:04 avg HR: 148-76% avg Pace: 5:22/km mil: 5.04km
11.03k as 75%: time: 55:41 avg HR: 143-74% avg Pace: 5:02/km mil: 11.03km
4.60k as cool down: time: 25:40 avg HR: 134-69% avg Pace: 5:34/km mil: 4.6km
time: 1:48:26
avg HR: 141-73%
avg Pace: 5:14/km
cal: 811kcal
beginning time: 7:12pm
location: yoyogi Park

thursday's efforts:
Easy to 75% at Gosho, got so faster because it was so beautiful day, and made a PB.
Then Yumiko saw me when she was taking a cab, so surprised!
Had sports massage after running and ate tasty lunch with Ma.

mil: 12.36km
warm up: time: 22:18 avg HR: 138-72% avg Pace: 4:57/km mil: 4.5km
lap2: time: 15:18 avg HR: 156-80% avg Pace: 4:37/km mil: 3.31km
lap3: time: 14:48 avg HR: 168-87% avg Pace: 4:29/km mil: 3.29km
cool down: time: 6:25 avg HR: 152-78% avg Pace: 4:51/km mil: 1.23km
time: 58:51
avg HR: 152-78%
avg Pace: 4:45/km
cal: 543kcal
beginning time: 10:37am
location: gosho

friday's efforts:
I took a late shift for my co-worker, he couldn't take a dayoff for a long time, though.
That's why I could run in the morning, basically it made available to him and me.

mil: 16.30km
time: 1:32:48
avg HR: 137-71%
avg Pace: 5:41/km
cal: 719kcal
beginning time: 7:11am
location: inokashira park

saturday's efforts:

ran in the 10k time trial for women which supported by Nike women.
It was serious time trial only for me but there was no one was running seriously... even Namban girls who went for run with me, they were running as jogging as fun event, never mind.
mil: 12km
2km as warm up:
1km: 4:09 2km: 4:18 3km: 4:04 4km: 4:21 5km: 4:15
6km: 4:18 7km: 4:26 8km: 4:15 9km: 4:21 10km: 4:07
time: 42:39
beginning time: 9:37am
location: odaiba

sunday's efforts:
this is a last chance to complete a long run, but feel like running another LSD one more before the race. I'm not satisfied my training and TT result yet...
Today we choose the combo run, I was comfused in the middle but I followed a first combo and after 25km, just followed Fulton loop.
mil: 35km
time: 3:11:20
avg HR: 148-76%
avg Pace: 5:28/km
cal: 1687kcal
beginning time: 7:58am
location: yoyogi park
weekly mileage: 111km
monthly mileage: 471km
(I might reach around 490km only this month)

easy running for 11.63km

Ran in my neighborhood after work, I would like to get to Gosho tonight but I saved energy for tomorrow since I'm supposed to run for 20K in the Park. When I finished running, it was stopped raining, hope tomorrow will be a beautiful day.

today's efforts:
mil: 11.63km
time: 1:05:36
avg HR: 134-69%
avg Pace: 5:38/km
cal: 488kcal
beginning time: 8:07pm
location: my neighborhood

opened an umbrella during recovery running

It was hard raining during recovery running, it might not be safe acting but I didn't want to get weat by raining tonight. Just ran to the gym in my neighborhood and turned back to my place, it was cold and windy night.
In the gym, did some core strength for back, and tummy.

today's efforts:
mil: 4km
time: 24:05
avg HR: 128-66%
avg Pace: 6:10/km
cal: 165kcal
beginning time: 8:05pm
location: in my neighborhood

pace run with coach & researching fashion trend

I realized I need speed training from Friday's workouts, but some time I want to go for research trend, fashion, and something like that. Now we can know it through Google, but going out to town is easy and direct. As a result, I got a pair of Asics Tarther Japan!!!, I spent a lot of money for a RUNNING SHOES, not for heels, either boots. I believe that they support me to get up my motivation and my 3rd Marathon. Look forward to put them tomorrow.

Today, I went to the Palace with my matie Steve. We ran for 6laps, 30K. According to matie, I ran slower as he expected, I thought I could be okay to make target time, but actually I was too slow, OHHH NOOOOOH, shocked...

today's efforts:
mil: 30k?
time: 2:21:04
lap1 as warm up: time: 27:15
lap2: time: 23:08 avg HR: 142-73% avg Pace: ?
lap3: time: 22:37 avg HR: 164-85% avg Pace: 4:43/km mil: 4.79km
lap4: time: 22:31 avg HR: 169-87% avg Pace: 4:42/km mil: 4.78km
lap5: time: 22:32 avg HR: 173-89% avg Pace: 4:42/km mil: 4.79km
lap6: time: 22:39 avg HR: 175-90% avg Pace: 4:45/km mil: 4.76km

avg HR: 160-82%
avg Pace: 4:55/km
cal: 1,420kcal
beginning time: 8:21am
location: the imperial palace
weekly mileage: 103km

steady saturday park run as an early bird

mil: 5K
time: 28:50
beginning time: 6:42am
weekly mil: 73km

a hard one & a tough night

There was a few of people when I arrived at the track in the Inokashira Park in my neighborhood. I was running as warming up for 4.6km while needed 1 lap more for 5k as warming up. And next dashed up to 4:20/km pace for 5km. I felt so much hard since I've been training for long distance, so survived without speed trainig. I realized that people increased during my running.

Tonight, I got stitch again after 2km of speed training, then I got slowdown for 1 lap and started again next walked slowly. After feeling better, started running again, though. Steve usually says, "tomorrow is another day." Today, I need to complete today's plan. I’ve never gaven up tonight hard running even though walked some times.

I was worrying about my weight is getting lost everyday, but I felt so heavy during pace running. I realized I'm not slim, thin, either figure. In my opinion, can't get any weights for speed training!!!

today's efforts:
time: 1:12:38
lap1: time: 4:13 avg HR: 168-87% avg Pace: 4:20 mil: 0.98km
lap2: time: 4:18 avg HR: 176-92% avg Pace: 4:21 mil: 0.98km
walked 1 lap
lap3: time: 5:44 avg HR: 152-78% avg Pace: 5:44 mil: 1.00km
I got stitch then and walked 1 lap
lap4: time: 4:23 avg HR: 170-88% avg Pace: 4:24 mil: 0.99km
lap5: time: 4:21 avg HR: 176-92% avg Pace: 4:21 mil: 1.00km
mil: 13k
avg HR: 75%-145%
avg Pace: 5:37/km
cal: 623kcal
beginning time: 8:08pm
location: on a track in the Inokashira Park
weekly mil: 68km

gosho run with chic for 10k

I was supposed to run for only 10k but got increased only 2km again.
Chic and I ran for 3laps at Gosho as usual, and when we headed into Tokyo gym, Steve showed us up in front of Picture Gallery! and we ran for only a few hundred meters behind the Gallery.
Steve, thank you for coming and joining us even though it was a little bit of distance.

Because of Chic and I will run tomorrow very hard, we saved energy for then. We have done good running tonight, it was dry and cool night but we were sweating a lot.

today's efforts:
mil: 12k
time: 1:09:19
lap1 as warm up: time: 19:00 avg HR: 128-66% avg Pace: 5:50/km mil: 3.25km
lap2 as steady: time: 16:58 avg HR: 145-75% avg Pace: 5:14/km mil: 3.24km
lap3 as steady: time: 16:49 avg HR: 153-79% avg Pace: 5:11/km mil: 3.24km
avg HR: 137-71%
avg Pace: 5:38/km
cal: 537kcal
beginning time: 7:17pm
location: gosho
weekly mileage: 55km

go on the wagon + wednesday pace running in the park

I go on the wagon at the moment by the Marathon, not forever. I would like to do good things before that, for example take some vitamins, do stretch and muscle training etc + stop drinking any alcohol by the race. There is about only one month. (All things are my coach's instructions, actually...)

Tonight, ran in the Park as usual but the road was closed, it's under construction. During running, Gareth and Steve called my name then said "Hello" each other, but I kept running in the same pace since already on the pace running. After that a stranger runner stepped closer to me and asked to join for running, I said OK because it could be ok as a bodyguard. I saw youg drunkers in the running course, I was scared a little bit them, so why not! He said he got elected for 1st Tokyo Marathon, it was 1st training day for the Marathon, oh lucky him!!!

today's efforts:
mil: 24km
time: 2:09:52
lap1 as warm up: time: 29:45 avg HR: 129-66% avg Pace: 5:57/km mil: 5k
lap2 as HR150: time: 1:12:21 avg HR: 152-78% avg Pace: 5:08/km mil: 14km
lap3 as cool down: time: 27:46 avg HR: 148-76% avg Pace: 5:31/km mil: 5km
avg HR: 146-75%
avg Pace: 5:23/km
cal: 1120kcal
beginning time: 6:04pm
location: yoyogi-park
weekly mileage: 43km

steady 15k running at gosho on tuesday night

I just started running at Gosho as usual, then I passed Shoji-san!
He said he has already done 2 laps running there and he was going to back to home! How coincidentally meeting! He also has passed Akira-kun ahead 1km (behind 1km for Shoji-san), everybody is running, it's time to run and run.

I took a long time between running and running since last time, but still my legs were heavy as elephant's... too hard to run with them, and I'm getting lose my weight, have lost about 3k after the marathon Lake-Toya and still losing. I should had to take more break?
I'm eating a lot every time, ate Yakiniku last night, a BIG CHINESE LUNCH with my big eater co-worker but I can lose my weight, it's kind of serious problem.

Running was good except sore muscles, I followed my today's plan, 75% steady run and some hill-up dash, well-done.

today efforts:
time: 1:24:19
mil: 15k
warm up for 3.95km, steady run at 75% for 9.72km, and cool down for 1.34km
lap1: time: 16m49s3 avg HR: 146-75% avg Pace: 5:12 mil: 3.23km
lap2: time: 16m43s1 avg HR: 152-78% avg Pace: 5:09 mil: 3.24km
lap3: time: 17m18s9 avg HR: 148-76% avg Pace: 5:20 mil: 3.24km

avg HR: 140-72%
avg Pace: 5:35/km
calories: 676kcal
beginning time: 7:15pm
location: at Gosho

monday's recovery running

I went to Zenpukuji-Park for recovery running for only 4k. My running coach Steve looked like disagree with my intensity for running so ran only 4k. I feel better than before running, recoveryrunning works for me. During running, I've passed Yasuko-chan, we are neighbors!!!

Great I've done today's duty! that's why feel free to have a good day!

today's efforts:
mil: 4k
time:25:37
avg HR: 132-68%
avg Pace: 5:56/km
cal: 192kcal
beginning time: 6:30am
location: zenpukuji park

2nd annual tour de yamanote

I was really glad to join this fun and tough event with everyone, even though Rie-don couldn't make it. We were over 16 people, some people stopped at somewhere and some people joined from some where.

We ran around a whole Yamonate Line from Harajuku toward Shibuya, Ebisu, Shinagawa and Tokyo to Harajuku, it was a completely beautiful day.
My running friend Jayne could finish easily, and also Ma-chan! Yuka-chan did a great job, she has done a first 39km running! Well done everyone.

We had taken a lot of pictures by paper is different from last time.

I had a plan, running pace, HR status as usual. But it looked like a plan has changed, we couldn't beat the others as selfish. If wanted to do it definitely, I might had to run by myself in the Park, the Imperia Palace, or somewhere.

By the way, I completed for 116k as this week's running!
My longest mileage is getting longer every week, it could be around 500k??? It is a problem, isn't it?

today's efforts:
mil: 39k
time: 3h54m2s
avg HR 135-70%
avg Pace: 6m05s
cal: 1820kcal
begininng time: 7:06am
location: around JR Yamanote Line
weekly mileage: 116km

where has gone my blog for a week!

I was shocked so much when I was writing a blog for a week, then a pop-up showed up suddenly without message, then I clicked "No" and "No" next my blog that I wrote has gone. Then lost my motivation to report... it was kind of an accident!

monday:
No run since attended Mami and Gary's wedding. Felicidades Mami and Gary! I had too much alcohol...


tuesday:
I ran twice; for 5k very slowly in the mornong and for 13k in the afternoon in my neighborhood.

my efforts:
in the am
mil: 5k
time: 29m44s
avg HR: 139-72%
avg Pace: 5m45s
cal: 245kcal
location: Zenpukuji Park
beginning time: 6:18am

in the pm
mil: 13k
time: 1h07m00s
avg HR: 142-73%
avg Pace: 5m24s
cal: 569kcal
location: in my neighborhood
beginning time: 3:04pm

wednesday:
I was supposed to run at 5k easy warm up, then 10k @HR160, then 5k easy.
After 3k of HR running, got stitch and just stopped. So ran again in the night under the moon.

my efforts:
in the am
mil:8.7km
time: 53m00s
avg HR: 137-70%
avg Pace: 6m01s
cal: 410kcal
location: in the Inokashira Park on a track
beginning time: 6:50am

in the pm
mil:14km
time: 1h15m06s
lap1: time: 4:29 avgHR: 159-82% avgPace: 4:34 mil: 0.99km
lap2: time: 4:40 avgHR: 160-82% avgPace: 4:42 mil: 0.98km
lap3: time: 4:39 avgHR: 162-84% avgPace: 4:39 mil: 1.00km
lap4: time: 4:44 avgHR: 160-82% avgPace: 4:43 mil: 0.99km
lap5: time: 4:45 avgHR: 160-82% avgPace: 4:45 mil: 1.00km
lap6: time: 4:44 avgHR: 162-83% avgPace: 4:44 mil: 1.00km
lap7: time: 4:48 avgHR: 162-84% avgPace: 4:56 mil: 0.99km
lap8: time: 4:53 avgHR: 159-82% avgPace: 4:54 mil: 0.99km
lap9: time: 4:49 avgHR: 162-83% avgPace: 4:49 mil: 1.00km
lap10: time: 4:52 avgHR: 160-82% avgPace: 4:52 mil: 1.00km

avg HR: 148-76%
avg Pace: 5m21s
cal: 685kcal
location: in the Inokashira Park on a track
beginning time: 9:44pm

thusrday:
ran in the morning for 5k very easy and slowly as recovery run.

my efforts:
mil: 5km
time: 29m56s
avg HR: 132-68%
avg Pace: 5m51s
cal: 224kcal
location: in the Zenpukuji Park
beginning time: 8:05am

happy friday:
Went for tempo run after work: Start with warm up at HR135. Then speed up to 155bpm and up more to 160bpm. Cool down at 75% for three to four km.
mil:12.7km
time: 1h07m33s
lap1: time: 4:49 avgHR: 154-79% avgPace: 4:53 mil: 0.99km
lap2: time: 4:42 avgHR: 157-82% avgPace: 4:46 mil: 0.98km
lap3: time: 4:46 avgHR: 156-84% avgPace: 4:49 mil: 0.99km
lap4: time: 4:51 avgHR: 156-80% avgPace: 4:55 mil: 0.98km
lap5: time: 4:37 avgHR: 162-83% avgPace: 4:39 mil: 0.99km
lap6: time: 4:32 avgHR: 163-84% avgPace: 4:44 mil: 0.99km
lap7: time: 4:39 avgHR: 163-84% avgPace: 4:42 mil: 0.99km
lap8: time: 4:38 avgHR: 165-85% avgPace: 4:38 mil: 1.00km

avg HR: 146-75%
avg Pace: 5m18s
cal: 604kcal
location: in the Inokashira Park on a track
beginning time: 9:44pm

saturday's running with Rie-don
I needed a company for today's run since I felt so much tired and couldn't manage by myself, so I asked Rie-don to run together. We had good light tempo run as similar original program. And we've met Yasuko-chan twice coincidentally, so finally we took a Chuo-sen to get back together.

my efforts:
mil: 20km
time: 1h44m13s
avg HR: 141-73%
avg Pace: 5m19s
cal: 876kcal
location: the Imperial Palace
beginning time: 2:16pm

completely exhausted

I went to Yoyogi Park as usual for LSD 35k, to get be there earlier left my place at 7:20 and took a train. I think my decision was right since could join today's lunch with Pete from Boston, recoverying Colin, not joining Steve so often and Rie-don. We had buffet in the restaurant, ate some lever.
After lunch, I rushed to my home to welcome my friend.

today's efforts:
mil: 35k - at 5:30 ~ 6:00/km for 25 km. From 25 to 30 km, try to be faster than 5:30/km, but I had jointache, just ran barely, and cool down for 5K after 3ok. And missed the timing to press the red buttom, just did my best.

time: 3h16m36s
avg HR: 153-79%
avg Pace: 5m44s
cal: 1799kcal
beginning time: 8:08am
location: Yoyogi Park
weekly mileage: 108km

the summary on this week

wednesday: 5k easy warm up, then 12k @ HR 155 bpm, then 3k easy cool down in the Yoyogi Park with a chica. Actually I missed the timing to press the red botom.

efforts:
mil: 20k - 5k as warm up, 12k at 155bpm and 3k as cool down.

lap1: time: 52m37s avg HR: 145-75% avg Pace: 5:05m/km mil: 10.3km
lap2: time: 37m55s avg HR: 154-79% avg Pace: 4:55m/km mil: 7.69km
cool down: time: 13m45s avg HR: 132-68% avg Pace: 6:36m/km mil: 2.03km

time: 1h44m18s
avg HR: 147-76%
avg Pace: 5m12s
cal: 935kcal
beginning time: 7:05pm
location: Yoyogi Park

thursday: After work, I headed into Tokyo Gym in front of Sendagaya Station for run in Gosho in the rain. I saw nobody even though I visited one of three meccas for run in Tokyo.
One is the Palace, one is the Yoyogi Park, and last one is the Akasaka Togu Gosho. Because of ran in the rain, my fingers looked like plunes.

efforts:
mil: 14k - 5k as warm up, 1,325m at 150bpm for four laps and 3.75k as cool down.

lap1: time: 6m38s avg HR: 150-77% avg Pace: 5:01m/km mil: 1.32km
lap2: time: 6m39s avg HR: 150-77% avg Pace: 5:04m/km mil: 1.31km
lap3: time: 6m43s avg HR: 152-78% avg Pace: 5:05m/km mil: 1.32km
lap4: time: 6m45s avg HR: 152-78% avg Pace: 5:04m/km mil: 1.33km

time: 1h16m51s
avg HR: 140-72%
avg Pace: 5m25s
cal: 644kcal
beginning time: 7:14pm
location: Gosho + Picture Gallery

friday: morning easy run in the rain
I feel like an athlete since I have been running in the rain even though no one run! But I know Steve has run today in the typhoon day, amazing.

efforts:
mil: 5k as easy run
lap1: time: 11m34s avg HR: 119-62% avg Pace: 6:27m/km mil: 1.79km
lap2: time: 9m51s avg HR: 140-72% avg Pace: 5:32m/km mil: 1.78km
lap3: time: 9m55s avg HR: 146-75% avg Pace: 5:30m/km mil: 1.80km

time: 31m21s
avg HR: 134-69%
avg Pace: 5m50s
cal: 244kcal
beginning time: 6:14am
location: Inokashira Park

saturday: Gosho up + pace run at 4:40 for fifth laps
It was sunny, windy and beautiful day, and I got a tam. It was a little bit hard to keep running in the same pace in the windy day. I saw a guy at training room in the tokyo gym by coincidence, it's a small world.

efforts:
mil: 14k, 4.78km as warm up, 6.625km as pace running, and 2.99 as cool down
lap1: time: 6m00s avg HR: 162-83% avg Pace: 4:41m/km mil: 1.28km
lap2: time: 6m05s avg HR: 164-85% avg Pace: 4:40m/km mil: 1.30km
lap3: time: 6m03s avg HR: 167-86% avg Pace: 4:37m/km mil: 1.31km
lap4: time: 6m04s avg HR: 168-87% avg Pace: 4:40m/km mil: 1.30km
lap5: time: 6m05s avg HR: 170-88% avg Pace: 4:45m/km mil: 1.28km

time: 1h14m20s
avg HR: 151-78%
avg Pace: 5m13s
cal: 700kcal
beginning time: 10:13am
location: Gosho + Picture Gallery

hutsle tuesday running on a track

I went for run to track in the Inokashira Park tonight, and ran for 25 laps. Tonight's running was cool, not humid, some people, and under the moon light running. I tried to get up my HR from 140bpm to 160bpm, 3k at 140bpm, 3k at 150bpm, and eventually 4k at 160bpm. I had sore knee a little, might should run more easier. However, felt pretty good at beginning though, just tried as my coach's instruction.
Running on a track is nice to measure exactly mileage but it makes me feel dizzy even though could accustom myself soon after a couple of laps, anyway, satisfied tonight's workouts.

today's efforts:
mil: 15k - 2.5k as warm up, 10k on a track run and 2.5k as cool down.
lap1: time: 5m07s avg HR: 138-72% avg Pace: 4:58m/km mil: 1km
lap2: time: 5m16s avg HR: 138-72%avg Pace: 5:01m/km mil: 1km
lap3: time: 5m16s avg HR: 138-72% avg Pace: 5:03m/km mil: 1km
lap4: time: 4m49s avg HR: 150-77% avg Pace: 4:40m/km mil: 1km
lap5: time: 4m54s avg HR: 150-77% avg Pace: 4:43m/km mil: 1km
lap6: time: 4m55s avg HR: 150-77% avg Pace: 4:41m/km mil: 1km
lap7: time: 4m35s avg HR: 160-82% avg Pace: 4:27m/km mil: 1km
lap8: time: 4m42s avg HR: 162-83% avg Pace: 4:28m/km mil: 1km
lap9: time: 4m47s avg HR: 162-83% avg Pace: 4:33m/km mil: 1km
lap10: time: 4m47s avg HR: 160-82% avg Pace: 4:33m/km mil: 1km
time: 1h23m05s
avg HR: 137-71%
avg Pace: 5m12s
cal: 669kcal
beginning time: 8:37pm
location: on a track in the Inokashira Park

monday recovery running to gym and some muscle training

I just ran as recovery to gym and did some muscle training for back and tummy. I stretched with a balance ball and stretch pole. I felt sicky since hanged upside down with machines and a balance ball. I was trying to leave early from office but got overtime work so couldn't go for have massage. Now it's time to sleep!

today's efforts:
mil: 5k
time: 30m54s
avg HR: 119-61%
avg Pace: 6:10m/km
cal: 193kcal
beginning time: 8:24pm
location: neighborhood

well done, me!

I focus on running as planned, I completed for 112km this week!!!

wednesday, HR test
First of all, I went to park to join Steve and Keren. We did HR test. But I forgot to press my watch to measure the mileage sometimes, so I am not sure the results. According to Steve, I was poor his colleague. Actually, my running wasn't succeed since coudn't run properly in an unusual place. I had a conversation about training with Steve in front of Harajuku Station after workouts.

wednesday's efforts:
mil: 16k
time: 1h20m22s
avg HR: 147-86%
avg Speed: 5:18m/km
cal: 730kcal
beginning time: 7:15pm
location: Yoyogi Park and Oda Field


thursday running with a chick.
Ran at Gosho with a chick as planned, we tried some workouts, 4 times of hill-up dush and 150 HR running. Afterwards, we had a Shochu at platform, so fun.

thursday efforts:
mil: 15km
time: 1h14m46s
warming up: time: 8m41s mil: 1.0km avg HR: 108-56% avg Pace: 7m10s
lap1 at Gosho: time: 17m52s mil: 3.33km avg HR: 134-69% avg Pace: 5m19s
lap2 at Gosho: time: 17m50s mil: 3.33km avg HR: 142-73% avg Pace: 5m20s
lap1 at PG : time: 6m49s mil: 1.31km avg HR: 147-76% avg Pace: 5m03s
lap2 at PG : time: 6m50s mil: 1.31km avg HR: 152-78% avg Pace: 4m55s
lap3 at PG : time: 6m56s mil: 1.31km avg HR: 150-77% avg Pace: 4m59s
lap4 at PG : time: 6m54s mil: 1.31km avg HR: 150-77% avg Pace: 5m00s
lap5 at PG : time: 6m43s mil: 1.31km avg HR: 148-76% avg Pace: 4m56s
avg HR: 139-72%
avg Speed: 5:22m/km
cal: 612kcal
location: Gosho, and around picture gallery
beginning time: 7:26pm


happy friday running as aerobic run, warm up for a few of Km plus aerobic run for over 10km in my neighborhood,

friday's efforts:
time: 1h09m36s
mil: 15km
avg HR: 153-79%
avg Speed: 4m54s/km
cal: 666kcal
location: neigborhood.
beginning time: 8:32pm


saturday neighborhood run, I waited and waited for Saturday. I need more sleep and nutrution as a hard runner.

saturday's efforts:
time: 1h08m06s
mil: 12km
avg HR: 138-71%
avg Speed: 5m21s/km
cal: 651kcal
location: neigborhood
beginning time: 8:32pm


sunday Park run, I couldn't get up soon, I was staying in my Futon for over 30mins, should I go? should I rest? I made my conclusion, I definitely go to the park! I rode my bike to Yoyogi Park as usual, and I was going to buy some bagles which Shoji-san recommended, but couldn't find it unfortunatelly.
Around 30k, I had hipache but I didn't walk.

sunday's efforts:
mil: 34km
time: 3h10m30s
warming up: time: 14m57s6 mil: 2.5km avg HR: 133-69% avg Pace: 5m46s
warming up2: time: 14m40s0 mil: 2.5km avg HR: 138-72% avg Pace: 5m33s
lap1: time: 14m29s mil: 2.5km avg HR: 140-72% avg Pace: 5m31s
lap2: time: 13m57s mil: 2.5km avg HR: 142-73% avg Pace: 5m17s
lap3: time: 14m00s mil: 2.5km avg HR: 144-74% avg Pace: 5m08s
lap4: time: 14m00s mil: 2.5km avg HR: 147-76% avg Pace: 5m05s
lap5: time: 13m09s mil: 2.5km avg HR: 154-79% avg Pace: 4m58s
lap6: time: 13m29s mil: 2.5km avg HR: 154-79% avg Pace: 5m07s
lap7: time: 13m39s mil: 2.5km avg HR: 155-80% avg Pace: 5m12s
lap8: time: 13m27s mil: 2.5km avg HR: 157-82% avg Pace: 5m10s
lap9: time: 13m32s mil: 2.5km avg HR: 158-82% avg Pace: 5m08s
lap10: time: 13m25s mil: 2.5km avg HR: 160-82% avg Pace: 5m06s
lap11: time: 13m34s mil: 2.5km avg HR: 157-82% avg Pace: 5m15s
lap12: time: 13m25s mil: 2.5km avg HR: 160-82% avg Pace: 5m06s
lap13: time: 13m43s mil: 2.5km avg HR: 147-82% avg Pace: 5m15s
cool down: time: 9:57 mil: 1.5km avg HR: 145-75% avg Pace: 6m43s

avg Speed: 5:19m/km
cal: 1748kcal
location: Yoyogi Park
beginning time: 8:15am

positive running

Monday, went to gym for muscle training and ran for 7k very slowly.

my efforts:
mil: 7k
time: 51m29s
avg HR: 122-63%
avg Pace: 6m35s/km
cal: 330kcal
beginning time: 7:57pm
location: in my neighborhood

Tuesday, it was cold rainning day. I didn't see any runners. How many runners have run tonight in Tokyo? I was supposed to run at Gosho, but it's bad condition, wet, slippery ground and dark. Eventually ran in my neighborhood as usual.

my efforts:
mil: 14km
warming up for 4Km - 150% running for 10km
details of 150% running
time: 44m58s avg HR: 148-76% avg Speed: 5m035s/km
time: 1h16m04s
avg HR: 122-63%
avg Pace: 6m35s/km
cal: 639kcal
beginning time: 7:56pm
location: Inokashira Park
weekly mileage: 21km

failure sunday running

I have been shocked completely since I knew that should had to run more faster than these results!!! so sad...
--------------------------------------------------------------------------------
My running friend Gareth gave me a good advice about relationship between energy gel and burning fat. I charged an energy gel before start, and then he said I shouldn't had any gels before start since body could consume gel then not to burn off body's fat. But if I start running without gel, body could burn body's fat and should charge an energy gel every 5km, it's sort of effective running. Oh, Marathonners should carry eight gels for a Marathon?

Well, I should not eat before running and should not charge an energy gel, then should not have a banana? I should had to ask him what should I eat before running? No meal is better???

No many companios in Yoyogi Park today, so looked like empty even though there were a lot of strangers. We were Gareth, Arnald from Singapole and I, only three. After starting, they had gone quickly, so just followed my watch's number not to get faster either slower. I could manage 33K without walking. I've passed Rebecca at last lap, we ran together just about 1km. We had nice running even short distance. It seemed like Gareth and Arnald have already gone when I finished, time was noon.

Took a nap for three hours, so I feel good now, but I can sleep more.

today's efforts:
Run for 33K, target pace = 5:30 ~ 6:00/km
mil: 33Km
time: 3h21m46s
avg HR: 141-73%
avg Pace: 5:48min/km
cal: 1695kcal
beginning time: 8:26am
location: Yoyogi Park
weekly mileage: 100km

details:
lap1: time: 15m19s avg HR: 133-69% avg Pace: 5:43min/km mil: 2.62km
lap2: time: 15m41s avg HR: 133-69% avg Pace: 6:00min/km mil: 2.61km
lap3: time: 15m09s avg HR: 130-67% avg Pace: 6:00min/km mil: 2.58km
lap4: time: 15m34s avg HR: 132-68% avg Pace: 5:59min/km mil: 2.60km
lap5: time: 15m28s avg HR: 134-69% avg Pace: 5:58min/km mil: 2.59km
lap6: time: 15m26s avg HR: 135-70% avg Pace: 5:54min/km mil: 2.61km
lap7: time: 15m15s avg HR: 137-72% avg Pace: 5:51min/km mil: 2.60km
lap8: time: 15m16s avg HR: 142-73% avg Pace: 5:53min/km mil: 2.59km
lap9: time: 15m09s avg HR: 144-74% avg Pace: 5:49min/km mil: 2.60km
lap10: time: 15m16s avg HR: 146-75% avg Pace: 5:53min/km mil: 2.59km
lap11: time: 14m40s avg HR: 150-77% avg Pace: 5:35min/km mil: 2.62km
lap12: time: 14m17s avg HR: 154-79% avg Pace: 5:28min/km mil: 2.61km
lap13: time: 14m12s avg HR: 161-82% avg Pace: 5:25min/km mil: 2.62km
last 500m: time: 2m50s avg HR: 162-83% avg Pace: 5:13min/km

otokomae?

Today's my duty was steady run at 75% for 14K, left my place before breakfast, via Inokashira Park to Koganei Park. Today's running distance is only 14K, so not run in the Park, just through it and went back via Tamagawa Josui. Today's weather was so soft, cool and dry. Running season has started, I passed a lot of runners today, it seemed everyone started for the fall race.

I went to Tokyo Rikuren for sign up for TW on Thurday, now I'm getting nervous about my marathon. Ummm I'm wondering that could finish under my wishing time? Now I have backache, it's so hard. I went for having muscle massage last night, and went for having Thai massage today, everybody said my back is so hard, that's why I did some stretching with a stretch pole, and a balance ball in the gym. Hope it will be better, soft and smooth.


And I had a tasty OtokomaeTofu tonight, now I'm giving myself to Tofu. It's so yummy and healthy.
By the way, Otokomae means cool man, studmuffin(?).


today's efforts:
mil: about 16km, 2km for warm up and 13k steady and 1k for cool down.
time: 1h30m16s
avg HR: 140-73%
avg Speed: 5:30min/km
cal: 743kcal
beginning time: 9:30am
location: via Inokashira Park to Koganei Park and passed through Tamagawa Josui, a nice running course.

today's run, johnny & dean and deluca etc...

Today, took a dayoff because of working on last Saturday, I had something to do, kind of busy day today. I watched a movie Hotel Rwanda, had massage, applied for TIWM, met my friends, and we had some coffee at Dean & Deluca, then had a conversation about Tofu. The name is so unique it called Johnny, but my friends had been known that and already eaten. I took one of them, and ate without soysauce since my frienads recomended like that way. It was so good, it made by beans apparently, tates like a pudding of edamame, hope you can see... Anyway, I had a g day, experinced something new. I'm going to search the store carries Johnny in my neighborhood.



today's efforts:
Started running after massage before lunch. Today's run was so hard, warm up for 1k as easy, speed up to 75% HR for 5k, and next speed up more faster to 88% for 5k and cool down. Actually I couldn't 88% run for 5k, managed for only 4k, I just got slow down, I was empty no power...

mil: 11k
time: 55m48s
5k at 75% HR max time: 25m12s avg HR: 146- 75% avg pace: 5m02s
4k at 88% HRmax time: 17m50s avg HR: 169-87% avg pace: 4m19s
avgHR: 152-78%
avg pace: 4m57s/km
cal: 533cal
beginning time: 1:27pm
location: neighborhood

park running with a chic

A few of weeks ago, I complained Jayne a little bit about my training "I ran alone and bored!". Last night we ran together for 5 laps at 4:45 to 4:50 pace!!! It was great running. I'm really really glad that she is getting improved her running, she is not only so cute but also very brave, and so cool.

I should keep following my schedule, run healthy, run beauty, and run delightfully.

today's efforts:

mil: 18k
time: 1h32m32s
warm up for 2laps - pace running at 4:45 to 4:50 for 6laps - cool down for 1lap
lap1 time: 10:48 avg HR: 135-70% pace: 5:37min/km
lap2 time: 11:15 avg HR: 152-78% pace: 4:47min/km
lap3 time: 11:15 avg HR: 152-78% pace: 4:47min/km
lap4 time: 9:42 avg HR: 153-79% pace: 4:49min/km
lap5 time: 10:05 avg HR: 157-82% pace: 4:44min/km
lap6 time: 9:02 avg HR: 160-82% pace: 4:48min/km

avg HR: 148-76%
avg pace: 5:07min/km
cal: 847kcal
beginning time: 7:04pm
location: Yoyogi Park

tuesday running

I was supposed to run for 70% HRmax, actually I did 73% running...
I suspect that yesterday's running wasn't recevery slow running.
I just ran faster, so should had to go more slowly.

today's efforts:
mil: 12k
time: 1h07m17s
avg HR: 139-72%
avg Speed: 10.8km/h
cal: 552kcal
beginning time: 7:59pm
location: neighborhood

monday recovery running

Went for run to Gosho in the morning, I had some companions for this. Even though we enjoyed after typhoon, it was so humid during running. Afterwards, enjoyed having a grape sorbet and Italian lunch, since we need to get nutrition measurably. However, ordered a lot of tomato's taste plates, pasta, salad, and a capricciosa. They were so tasty, satisfied.

today's efforts:
time: 1h05m
mil: 10k
avg HR: 147-76%
avg Speed: 11.5km/h
cal: 595kcal
beginning time: 10:21am
location: Gosho

weekend running

I had to work a whole day on Saturday from 9 to 6. Enjoyed having chinese lunch, it's only enjoyable thing while working. I was supposed to run for 12K in the morning and go to gym for muscle trainning.
Got up at 6:30am, so had no time for 12k running. I just did light yoga for 20minutes. I felt reflesh very much but it was not soft. After work, ran for over 12k in my neighborhood, the same course around a creek.

saturday's efforts:
mil: 13K
time: 1h12m55s
avg HR: 144-74%
avg Speed: 11.6km/h
cal: 641kcal
beginning time: 7:46pm
location: neighborhood

the details:
2k warming up- 10laps of 75% HR running - 1k cool down
1lap: mil: 800m time: 4m01s avg HR: 146 - 75% avg Speed: 12.6km/h
2lap: mil: 800m time: 4m02s avg HR: 148 - 76% avg Speed: 12.5km/h
3lap: mil: 800m time: 4m05s avg HR: 147 - 76% avg Speed: 12.4km/h
4lap: mil: 800m time: 4m04s avg HR: 147 - 76% avg Speed: 12.4km/h
5lap: mil: 800m time: 4m03s avg HR: 150 - 77% avg Speed: 12.5km/h
6lap: mil: 800m time: 4m08s avg HR: 146 - 75% avg Speed: 11.8km/h
7lap: mil: 800m time: 3m50s avg HR: 160 - 82% avg Speed: 13.1km/h
8lap: mil: 800m time: 3m45s avg HR: 166 - 86% avg Speed: 13.4km/h
9lap: mil: 800m time: 4m01s avg HR: 166 - 86% avg Speed: 12.5km/h

sunday's efforts:
time: 2h33m58s
mil: 30k
avg HR: 164-86%
avg Speed: 12.1km/h
cal: 1591kcal
beginning time: 8:14am
location: Yoyogo Park and neighborhood

the details:
warming up for 5K
time: 14m22s avg HR 139-72% avg Speed 10.4km/h

lap 1 time: 9m13s avg HR: 150-77% avg Speed: 12.2km/h
lap 2 time: 9m04s avg HR: 163-84% avg Speed: 13.1km/h
lap 3 time: 8m59s avg HR: 169-87% avg Speed: 13.2km/h
lap 4 time: 9m10s avg HR: 170-88% avg Speed: 12.8km/h
lap 5 (I got stitch then)
time: 9m35s avg HR: 166-86% avg Speed: 11.5km/h
lap 6 time: 9m34s avg HR: 168-87% avg Speed: 12.6km/h
lap 7 time: 9m28s avg HR: 170-88% avg Speed: 12.3km/h
lap 8 time: 9m28s avg HR: 174-90% avg Speed: 12.7km/h
lap 9 time: 10m52s avg HR: 165-85% avg Speed: 10.9km/h
lap 10 time: 9m13s avg HR: 179-92% avg Speed: 13.1km/h

recovery running for 6k
time: 35m53s mil: 5k avg HR: 137-71% avg Speed: 10.6km/h

backache during thurday running

I had back ache during this morning running.
I think when I got speed up yesterday, my back was unconfortable and got off balance.
I need to fix it asap. Insted of taking a break tomorrow, doing yoga and stretching something.

today's efforts:
mil: 9k
time: 50m58s
avg HR: 140-72%
avg Speed: 8.2km/h
calories: 421kcal
beginning time: 7:10am
location: Inokashira Park
weekly mileage: 42.5km

wednesday workouts in musashino area

I woke up at 6:30 and started running at 6:40. It's third day as early bird week, I was feeling pretty good but exhausted so much after running, so I was not genki today at office. It's a problem if I don't work as usual due to morning running. Go for sleep earlier tonight.

I disappointed today since couldn't run as Steve's expecting when I read a bad review, sorry...

today's efforts:
mileage: 19km
time: 1h40m55s
avg HR: 145-75%
avg Speed: 11.3km/h
calories: 892kcal
begininng time: 6:40am
location: via Inokashira Park to Koganei Park and through Tamagawa-Josui to my place
weekly mileage: 33.5km

the details:
warm up:
mil: 6km time: 37m24s avg HR: 125-65% avg Speed: 10.4km/h
10k at 80-83% running:
mil: 10km time: 43m59s avg HR: 159-82% avg Speed: 13.1km/h
cool down:
mil: 3km time: 19m32s avg HR: 144-74% avg Speed: 9.1km/h

tuesday run easy, steady run + intervals

As the schedule, I managed tuesday's running for 10k. The proglam was so tight, 4 km easy, then 2 min hard followed by 1 min easy x 6, then steady for rest of distance to total distance of 10 km.

I should had to ask the detail earlier, how much speed should had to run as hard run. Since I couldn't get the answer, decided to run as intervals for hard run, repeated 2 min hard followed by 1 min easy six times. Fortunatelly, it was cool mist morning, that's why it was not too hard to complete it.

today's efforts:
mileage: about 11k
time: 1h1m35s
4k easy, 2min hard run followed by 1 min easy six times plus steady run to total 10, but actually ran 11k.
avg HR: 134-69%
avg Speed: 11.2km/h
calories: 461kcal
begininng time: 7:17am
weekly mileage: 14.5km
location: Inokashira Park

the details:
4k easy
mil: 4.09km time: 24m19s avg HR: 105-54% avg Speed: 10.1km/h
1st hard run
mil: 0.82km time: 4m00s (I just ran for 3min as hard run, then I missed the timing to stop)
avg HR: 105-54% avg Speed: 10.1km/h
2nd hard run
mil: 0.63km time: 3m00s avg HR: 152-78% avg Speed: 12.9km/h
3rd hard run
mil: 0.63km time: 3m00s avg HR: 153-79% avg Speed: 12.9km/h
4th hard run
mil: 0.65km time: 2m59s avg HR: 159-82% avg Speed: 13.3km/h
5th hard run
mil: 0.66km time: 3m00s avg HR: 164-85% avg Speed: 13.3km/h
6th hard run
mil: 0.68km time: 3m04s avg HR: 165-85% avg Speed: 13.6km/h
steady run:
mil: 3.32km time: 18m10s avg HR: 139-72% avg Speed: 11.5km/h

an early bird week

Let me call this week an early bird week since I have time in the morning, so swich the running time from night to morning as being an early bird, how sounds heallthy, isn't it!
I'll try to sleep earlier and wake up ealier and being healthy and beauty!

Wait a minute, Steve taught me that I should train as being healthy and running healthy before???
It's time to sleep!

today's efforts:
mileage: 3.5k
time: 20m24s
avgHR: 130-67%
avgSpeed: 10.3km/h
calories: 153kcal
location: Zenpukuji Park
beginning time: 7:44am

a hot park sunday running

I rode a bike at 7:45am and started park running at 8:27am on 10th Sunday. I have run for 10 laps plus 500 meters barely. It was hot early fall day but seemed like a summer day.
And in the afternoon, I ran again as recorvery, since the weather was really tough, I needed to complete mileage for 28k. So please let me say, I completed my job for yesterday!!!

Even I had some water every loop, I drunk one litter of lemon water after running as Ikki.
But still thirsty.
It was so tough to ride a bike to Kichijoji for 13K after long run, but it's a discipline for me!

sunday's efforts:
mileage: 25.5k + 3k as recorvery
time: 2h33m + 18m
avgHR: 154-79%
avg Speed: 10.9km/h
calories: 1,483kcal
beginning time: 8:27am
location: Yoyogi Park & Zenpukuji Park
weekly mileage: 76Km