It's amazing that I've run this monthly mileage!! but I'm not satisfied yet also I'm worried and worried about my 2nd Marathon.
I can't stop running to calm down.
mileage: 5.5k
time: 31:57
avg: 6:22
splits: 5:56-6:16-6:30-6:50-6:22-00:02
pace AVG: 9.4km/h
hr AVG: 129/69%
monthly mileage: 340.3km!
Due to my companies, I peacefuly finished 35k in the palace before raining. A few days ago, the weather forecast said, it would be nice and beautiful weather! but the situation has changed...
Fortunally, Motozo-kun and Shoji-san came for run. Thanks for coming, also thanks for companying Rie-chan.
Today's workout was my last opportunity of LSD before the Marathon.
I went to the Imperial Palace because there is no intersection on the side walk, I can run 35k without stopping, hill up and down measurably. Rie had a plan to go there, so I had no matter to go.
Shoji-san was waiting for me in the meeting place, he said has done Intervals for 10k in Yoyogi Park before coming to IP. That's cool Namban logo on his back during driving a motorcycle on the road.
We started running together as long as slow at my hr 70% for 10k.
And up 5% to 75%, kept running around 75% for 15K, and up 5% to 80% for 7K, and finally up 5% to 85% for 4k, and finished in 3:35:27.
I was thirsty during running, a little bit a hot day then I charged water several times. I had a patient and patient, that's why beer was so cool after 35k. After finishing, I couldn't walk, and I felt my knees were shaking because too much running! Rie's shoulders were so helpfull. We went to Korean place for lunch, so yummy.
today's efforts:
time: 3:35:27
split AVG: 5:58
split: 5:55-5-54-6:14-5:46-5:28-5:58-5:40-6:16-5:57-5:28-5:26-5-25-5:48-5:48-5:19-5:32-5:35-6:09-6:08-5:42-5:55-6:06-6:56-6:42-6:14-6:16-6:23-6:47-6:32-6:07-5:51-5:42-5:58-6:29-5:58-5:17-0:32
mileage: 36.1km
pace AVG : 10.1km/h
hr AVG : 144/77%
weekly mileage: 88.14km
Fortunally, I finished in 1st place in 5k charity race on last Saturday in the Palace. I had no idea if I could take a 1st place, because I was satisfied my running for 1 loop in 23's minutes last year, but also I was DNF.
When I decided not to run in a half marathon in Sagamihara, came up with an alternative. Even Aya won in that last year for 10k, but I couldn't finished, stopped at half point then. That's why I deeply remember I felt frustrated so much, just took pass on her back because she was like wind, so fast as you remember.
So, I sent an info to Namban list to notice my entry's available, and Dayan replied to let me know she's interested in it. But I was forgetting about ID thing, someone mentioned it me. The venue of this race is the US base, they require to show the ID of my name with her pic, so I needed to deny giving it. I was very sorry to Dayan, then I came up with this alternative why not run together in the day before of Sagamihara? I can say, due to the her company, I could take 1st place for the first time.
time: 20m24s(very slow as 1st place, I'm embarrased but cared my HR not to get too high especially at hill up.)
gifts: round-trip air tickets from Narita to Guam, a Coach bag, a T-shirts, a candle, a meal coupon for 5,000yen, Hello Kitty's keyholders, Disney's picture story books.
You should run in this race instead of Sagamihara next year!!!
Rie and I will run slowly in the palace on Saturday morning, please join us, everybody's welcome.
'The time was 8 pm when I punched out, I wondered which is the most efficient workout between homecoming run with a back pack and go back home and go out for run without a back pack? My back pack is always heavy, so always wonder what did I put inside?
Today I was busy on the morning and PM, I couldn't go to the park for LSD with my mate, I'm sorry Keren even asked you why not run issyo tonight.
Instead of heading to Yoyogi, I did a home coming running for 17km from work. The distance is around 13-4km between my place and work, so came over to the track in the Inokashira park for some lap. I was doing "70% to warm up 2 km, then 80% for 12 km, then 75% for last 3 km". I'm not sure I could complete because I ran desperately, couldn't get hr up to 80% easily, it was pretty tough duty tonight, let me take a break tomorrow. This is a last oppotunity of LSD before the race running for 35k in the Palace on Saturday. Even I'm not satisfied yet, I'm worried about it, but glad to follow a great plan, yeahhhhhhhhhhhhhhhh.
today's efforts:
mileage: 17.74km
time: 1h41m10s
6:23-5:57-6:00-5:36-5:32-5:16-5:22-5:43-5:30-5:18-5:24-5:34-5:32-4:44-6:51-5:58-7:33-4:46
hrAVG: 147-79%
speed AVG: 10.5km/h
calories: 946kcal
weekly mileage: 37.04km
monday
I ran as recovery jog as Steve's advice. He gives me good advice usual. Steve-sama, sama. I asked him, can I run tonght even today's a rest day? He said "no problem as lon as not fast for 5K". Then, I decided to go. Since I was busy in the PM, I got back late to my place, I went for run at 9 pm just for 5K. Then I felt very good, but I was exhausted next morning.
today's efforts:
mileage: 5km
time: 32m37s
6:32-6:03-5:56-6:11-5:56-1:57
hrAVG: 127-68%
speedAVG: 9.8km/h
calories 236kcal
tuesday
Went to Inokashira Park at 8:30pm, there were many couples and runners too.
I felt really tired, just felt reglet why didn't take a break last night? But I felt OK then, never mind! I did great job for 14km tonight, it was very hard workout like 1/2 marathon's training.
today's efforts:
mileage: 14km
time: 1h17m20s
6:41-5:52-5:31-4:58-4:36-4:31-4:32-4:38-4:36-4:51-4:42-7:57-6:56-6:48-00:06
hrAVG: 148-79%
speed AVG: 10.9km/h
calories: 740kcal
weekly mileage: 19km
Speaking of 3holidays, it's possible to go for short trip. In case of the runner, spent all days in the Palace.
On Friday, I ran with Keren, and Jay showed up. We had a chat during running, it was fun even I hope to be a good conversationalist. We've done for 2 loops as recovery run, very slowly.
On Saturday, I ran with Dayan, she landed on Japan on Friday morning from Israel. I was wonderling, how long does it take to get to Israel? Dayan taught me it takes over 15-16h! It's very long trip, isnt'nt it? Also, no direct flight!
Even though Dayan was so tired, but she made it for just 2 loops from Ibaraki! Thank you for coming Dayan. So, actually somethings good happened! I was so lucky, very happy day. Afterwards, we went to Korean Place for lunch in Yuraku-cho. We had a yummy korean, but not "BBQ".
On Sunday, I went to the Palace again after TOEIC school. The time was 5:45 when arrived and it was cold misting.I had no motivation, because no company, cold, dark, and it was Sunday 5:45pm, though. I really wanted to go back to my place.I daggled my legs, and started running very slowly at 60-70% HR pace. Beginning of 2nd loop, my watch stopped. I was so disappointed, I didn't know what should I do? That's why I lost a thing like a milestone, only could check clocks on the road and police station. I kept going all 7 loops, it took over 3h35m, it was so hard. I stopped only one to drink water and completed 35K by myself, it was lonely running. I had heart ache during running. I hope my heart will be OK.
Despite bad weather, there was some runner due to the mecca for Tokyo's runners.
No splits since my watch didn't work!
weekly efforts:
weekly mileage: 93.73km
This is the most longest mileage that I've never run.
Thanks for your company Keren and showing up Jay!
I did Yoga by my self at home for 30m, it works for relaxing.
today's efforts:
mileage: 10.30km
time: 57:48
5:32(70%)- 5:45- 5:58- 5:57- 5:38- 5:28(75%)- 5:17- 5:48- 5:34- 5:10- 1:38
hr AVG: 140-73%
speed AVG: 10.7km/h
calories: 477kcal
weekly mileage: 48.73km
I was going to do this;
75% for 5 km, then hard 88 to 90% for 3km (then slow jog at the end for 1 km)
But I completely made a mistake! as below, I did it again!
today's efforts:
mileage: 8.75km
time: 43:24
5:39(at 70%)- 5:00(75-80%)- 4:46(80-85%)- 4:30(90%)- 4:32(90%)- 4:39(90%)- 4:42(90%)- 4:39(90%)- 4:54(70-75%)
speed AVG: 12.1km/h
hr AVG: 160-83%
calories: 452kcal
weekly mileage: 38.43km
I went for run to Inokashira park in the morning, I guess, could complete an effective running as Steve's advice. Warmed up for 2K at 70%, changed the gear at 80% for 7K, and finally built up 5% more to 85% for 6K. Here is the splits;
4:46/3K point - 4:49- 4:52- 4:56- 4:50- 4:49- 4:52- 4:36- 4:38- 4:40- 4:41- 4:42- 4:50/15K
I'm going to do some stretch tonight, so exhausted, this is pretty heavy.
the great word by Steve:
Don't run your race in training!
today's efforts:
mileage: 17.14km
speed AVG: 11.9km/h
hr AVG: 152-79%
time: 1h26m40s
calories: 825kcal
weekly mileage: 29.68km
Anyway, ran entirely before work this morning. It's effective to calm down, I need to run anyway. I have no sense of self-composure, not only run with delight, but also care HR and leg perfomance. Instead of running in the park in the PM tomorrow, training in the AM by myself in my neighborhood. See you guys next time!
today's efforts:
run at 75% for 10K
walm up at 70% for 2K
cool down at 70-75% for 540m
mileage: 12.54Km
time: 1'11:42
6:07(walm up) 5:48(walm up) 5:46- 5:28- 5:26- 5:29- 5:28- 5:40- 5:41- 6:00- 5:42- 5:32- 3:30(cool down)
speed AVG: 10.5Km
hr AVG: 141-73%
calories: 602Kcal
I chose to take a break today without running 0Km, but I ran to station to commute in the morning.
Well, I'm worry about a Marathon which I will run in 35 days, because I've never completed LSD as Steve's advice. Sometime I make out of his opinion as I think, humm... I thought, I can do LSD like build up running, but actually I just needed to run hard only in the last 5 km or so. So stupid I am, why not ask him that? I spent vein 4 hour each time, totally it was 3 times. I have 2 times more to do long run on the weekend before the race, what's going on with me??? nobody knows. I need to manage it, but! (/_;)
Despite the good environment, I don't have a confidence to break my target at all, how everyone does manage it? I'm scared so much, I feel regret for taking a break tonight. It would be make me feel better if went to run, should had to go very slowly to calm down. That's why I decided to run tomorrow morning before work. This is a boring mental post...
I'm wondering what should I do. Before running, HR's number says, 40's or 50's. According to my running plan, sometime I need to run at "75% all the way", so I need to get increase soon I think. After hard run, HR doesn't calm down soon even I slow down as walking.
Today, I went out toward Tamagawa-josui at 8 am, I was sleepy without having a breakfast. First of all, ran at 70% of HR for 5Km, secound of all, speed up to 75% for 10Km, next ran at 80-85 or 86% of HR for 15Km, and cool down to 75-80% for 3Km. Finally I walked until my place for 1.85Km.
Although, slowed down from 86% to 75%, speed was under 9.5Km like 70% speed but HR said that is over 80%. Is it a HR trick? My shoulders got stiff, had both knees sore during running, because of high speed? It was a pretty hard.
Anyway, I wonder which should I choose between HR and speed.I worry, If I keep going until 30K at 82%, speed will be down even I don't slow down. (Sorry my bad english, let you explain properly if you need directly.)
After hard running, I went to Starbucks and got a matcha cream frappuccino! It's my today's gift.
However the point is I want to know how should I manage with my HR number.
Without having a breakfast, I felt like vomiting. So I charged a energy jelly and an apple juice in front of convinience store in Tamagawa-josui then it was raining.No breakfast does work not to go to restroom, but consume quickly. I'm getting lose some weight, some people say "You look different, and lose some weight!".
Busy week is getting started from tomorrow...I need to work on the late shift a whole week again.
today's efforts:
mileage: 34.85Km
time: about 3'30:38s
weekly mileage: 79.77Km
I went out for run at 6:04am and started running at 6:08am on Friday's morning, then I was so sleepy...
What a healthy morning I passed. According to my coach's maxim;
Think healthy, eat healthy, sleep healthy. Be healthy. By Steve.
After getting back from work on Saturday, I did a 75% HR running for 8Km in my neighborhood.
Sleeping tight is so important for runners as you know. I took a rest today and went to have a massage, it was really nice for my heavy and hard legs. I take some multiple vitamin, mineral and iron everyday, also I need plenty sleep time. I go to futon and get sleep because I will run at 6am and go for work after running. Hope it's going to be a happy weekend, even though I work on Saturday...
No run today
I've been caring of my HR(not human resource, it means heart rate) for a few week.
If I run harder just a little bit, the number increases soon, also if I'm excited something, it's easy to get it up.
today's efforts:
mileage: 10.37Km
time: 1:02'm
avg HR: 138/74%
weekly mileage: 10.37Km
We headed in Musashi-Itsukaichi for the adventure race, we were 6 people.
I was hoping to run in this race since I knew it on Mezamashi TV before, it's a kind of adventure race. For example, mostly run side of river, in case of no road across the river. Anyway, I'm satisfied to be able to complete it.
At begining, I cared not to get wet in the river, and ran at around 80% of heart rate. (I didn't use HR.) I've been caring heart rate for marathon training recently, so it's getting my habit. Due to my first challenging in this race, I was afraid to fall down, so minded my step all the time. The course was very narrow, sometime I gave the way, sometime others gave me the way. But mostly, I headed first, and put my foot. If I wait, lose time so that found the another way to keep going on, and acrossed river even I soaked on cold cold water.
Before turning point, Brett passed, and Gareth was there. Also probably Colin cheered me. I turned in 35:25, and started building up running. After that, I passed Mami, and Gary cheered me. He was almost walking. I fell down 3 times, got off balance and landed on my hands. Climbed rock many time with caring and jumped! Very fun!!! Without realizing, caught two women, and finished in 6th place in women category in 1'08:22.
It passed by like a flash.
The great report was written by Brett.
In addition to the Homonji and Yagawa contingents last Sunday, a group of six unsuspecting Namban headed to the wildlands of Musashi-Itsukaichi like lambs to the slaughter for the 18th Akikawa Keikoku Shizenjin 10k. Perhaps lulled by a perception of similarity to the nearby and relatively genteel Okutama Keikoku Ekiden course, none of us was prepared for how literally the race organizers meant the "keikoku" part. This was not a trail race. This was not cross-country. This was 10k run up and back down a river. In the river. Through the river. Across the river. The ice-cold river of freezing mountain runoff. Over jagged rock outcroppings. Through trackless fields of waist-high razor-sharp grass. Between gigantic boulders. Back through the river which suddenly dropped off to become chest-deep. Trying to pick out on the fly which partially-submerged algae-covered rock was least likely to move when you committed your whole weight to it. Literally every step a danger. All while trying to run. Wearing a mandatory helmet. Individual results and comments:
Gary: 1:32:32. No comment, other than saying at the finish line that he had asked three different volunteers where he could quit the race.
Mami: 1:20:01. No comment.
Colin: 1:09:48. No comment.
Satohi: 1:08:24. In the early parts of the race I tried not to get wet in the river. Since this was my first time doing this race I was afraid of falling down and so minded my step trying not to slip. Even though the course was very narrow, I mostly ran my own race and put my feet without consideration for others. Then I didn't care about getting wet and found another way to keep going on, and crossed the river even though I got soaked by cold, cold water. The legs that moved in front of me looked numbed and red. I fell down 3 times, got off balance and landed on my hands. Carefully limbed rock many times and jumped! Very fun!!! Without realizing it I caught two women and finished in 6th place in the women's category. It passed by like a flash.
Gareth: 1:06:33. I had no idea where I was, or what I was doing. We stood at the start and reached a consensus that the whole thing would be like running through the gravel section of Honmonji, a drain on the legs, and readied for that. So we were well prepared for the first 200m of the race. After that, it was just surprise after surprise. Who knew we had to wade the river? Then wade it again. And again, and again. And a few more, a lot more times. Not me! And who knew we had to slip on slide on lichen slicked rock beds, trip over submerged rocks, step into suddenly deep plunge pools, scramble up and down the river bank, clamber over and round boulders? Not me! It wasn't a a race about times. The veterans sped off at the start, knowing that the field turns into a wet, cold, panting line, a human convoy. I stopped to fasten a lace and 50 people streamed past me. I could only pass a few of them--but then, few people could pass me. It was less a race and more about not getting hurt, managing risk, deciding what chances to take, trying to read the river (I need remedial classes) and trying to run like a runner on the few opportunities the course offered. I did okay. I went over on my left ankle three times, but never enough to retire. I only fell once, when a guy in front of me did the same. Igot home with a couple of very minor cuts, think I was lucky. Finally, and Gary might slightly disagree here, I thought it was a lot of fun, and I would do it again.
Brett: 49:57. This race was CRAZY. I've done a lot of cross country and have never seen anything like this. I led for about 3km until the course got rough and I realized what the race was really about and then backed off to avoid getting hurt. It didn't stop me from falling once and twisting my ankles four times. The coldness of the water made it hard to breathe. It also made my calves cramp up during the deepest crossing right before the turnaround point with the result that I went all the way underwater for a few seconds. I counted myself in 8th at the turnaround but was officially listed as finishing in 10th. This was the first time I've ever run in a race which was dangerous. Flat-out, simply dangerous. It was a lot of fun. The big bonfire-heated bathtubs at the finish line were a nice touch. I have cuts and bruises all over my legs and one bad cut on the bottom of my right foot. I had to throw my shoes away after the race. The guy who won was unbelievable. He was in his early 50's and clearly knew the course and technique, winning by a wide margin over the two 20-somethings who came in 2nd and 3rd.
I almost have done today's build up running as planned, and followed HR pace. Beginning of 5K, ran at 70%. Go on next 10K at 75%, and built up from 80-83% for 12K. Finally, slowed down to 75% and finished. But, HR couldn't monitor properly, it seemed like interference.
After running, had an acupuncture. It makes me relax everytime, but it was so painful today. I said GYAHHHH at orthopedic clinic sometimes. I couldn't stand the pain. Now, it's fine, but exhausted and sleepy.
today's efforts:
mileage: 30Km
time: 3h12m25s
weekly mileage: 62/72Km
I changed my weekly plan from 86 to 72Km as step back.
prefiero escribir como pase en el jueves para paraticar al maraton.
pues tengo ganaz de dormir ahora voy a la cama, buenas noches... tengo muchisimas de sueno.
En total, corri 8K en 75% of HR toda la distancia.
el tiempo me tarde 47:00.7
millage: 8K
el millage de la semanal: 32K
I ran with Colin-san, Sensei, and Keren-san in the Yoyogi park, wore an orange Obuse T-shirts. It was fast to wear a half sleeve T-shirts, I thought I brought a long sleeve Namban T-shirts.
Tonight, I kept following the HR monitor as Sensei's advice. My sensei gave me a strategy how to manage training before the race. Actually I've changed it, added mileage a little bit after sending him because I really wanted to get improve more and more, I'm simple, just tought that long distance makes me tough, though. Sorry about that... I ended up crashing and bothering.
I think I hurried, so need to reschedule again. I should follow this plan to break my target.
I broke my resolution, drunk a can of Yonayona even Keren stopped me. embarrassing!
today's efforts:
mileage: 16Km
time: 1h22m44s
split: 5:59/ 6:17/ 5:34/ 5:24/ 5:30/ 5:04/ 5:08/ 4:45/ 4:27/ 4:44/ 4:46/ 4:44/ 4:38/ 4:43/ 5:32/ 5:24/km
calorie: 706Kcal
HR: Max162- Avg146, 87-78%
speed: Avg 11.6K
weekly mileage: 24/86Km
Petal of Sakura is burning off, looks favulous but feels a little bit lonely. I conpeted some schools on the tamagawa-josui. A public school mostly has Sakura in the field, but I didn't check private school has Sakura in the field, Interesting! It's possible the might hide it! (no way!).
I caught a cold on Saturday night. I was in Yoyogi Park with my friends for Ohanami. One of them gave me advice, "we should had to change the location, why not go to inside? as Izakaya?" But we can go to Izakaya anytime though, I thought we needed to enjoy Sakura outside! and then, caught a cold very easy. And also I'm into Pollen. I mean, have an allergy to pollens, so hard. It's double.
But ran as usuall 8Km in my neighborhood, zenpukuji-park. Due to the running dayoff yesterday, my legs felt very good, not heavy as saturday's 34K run then I felt I was like an elepahnt because of longest distance.
today's efforts:
mileage: 8K
time: 46m43s
5m30s-5m50s/km
weekly mileage: 8K/86K
I couldn't wake up to join the Sakura Race, I woke up once and slept again.
I dragged my body as Keren did, and went out for run in the afternoon, I was so heavy. I felt I was like an elephant, honestly. My step was disaster, made a noise, galumph!!!
However, completed 83Km barely and updated automatically my longest mileage, never run. Yatta---!
today's efforts:
mileage: 16Km
time: 44m02s
weekly mileage: 83K
I enjoyed a lot of Sakura during running.
I was OK before turning point, took a break and charged an apple juice in front of Tamagawa-josui station, and next my legs were unable to move as came. I had back ache, leg ache, shoulder ache, and also knee sore.
I walked many many time, that's so shame I couldn't complete today's run. And my target mileage was 36K actually, 2K gap.
Why I couldn't complete running? Even though I've run the same course many time. Did I run so fast? it's possible... Should I had to save energy? I lost my motivation for marathon today...
today's efforts:
mileage: 34K
time: 3h32m
weekly mileage: 65Km
split:
5:17/5:12/6:00/5:13/5:26/5:22/5:23/5:32/5:38/5:45/5:31/5:34/5:30/5:25/5:27/5:34/5:55/5:39 6:00/5:31/5:36/7:06/7:00/7:54/6:20/5:50/6:24/5:40/6:50/6:51/7:54/7:26/10:21/10:08/km
HR Max-Avg 85%-81%, 165-152
No tengo ninguna idea aunque ya estamos en el fin de Marzo, hoy hizo muchisimo frio.No queria caminar de la estacion a mi apartamento despues de trabajar. Queria tomar un taxi ya que demasiado frio.
En mi oficina, hicimos una fiesta desperdida para dos nuestro companeros. Ellos han terminado de trabajar con nosotros y canbiaran en otro proyecto de la semana que viene.
Bueno, corri esta manana como otro dia por 5Km en mi colonia. Pero no podia correr rapido con cuida el tiempo, el millage y HR pues estaba muy cansada de trabajo y tambien larga distancia de la corrida por una semana. Hizo mucho viento, y frio. Pero todavia Sakura esta muy ermosa. Si mi amigo Roberto hubiera visitado este momento, se habria contentado bastante, que lastima!
el esfuerzo de hoy:
millage: 5Km
tiempo: 27m18s
4m54s-5m33s/Km
el millage de semanal: 31Km
