park running for 15km

I have sore legs as muscle legs, feel so tired from last weekend.
Instead of running 20K, following the schedule which my coach set.
I will fly to Okinawa for birthday trip this weekend, it will be first time, but I have a lot of duties as below.

12K running on Friday.
25K running on Saturday.
And also, 8K on Sunday.
There is a thing which makes me feel better is taking a rest tomorrow! NO RUNNING DAY!
I'd like to go to Salsa dance class if I can leave early from office.

today's efforts:
mileage: 15K
time: 1:25:08
avgHR: 77%-143
avgSpeed: 10.9km/h
calories: 792kcal
weekly mileage: 29K
begining time: 7:05pm

efforts

monday recovery run
mileage: 4K
time: 29m43s
avgHR: 131-71%
avgSpeed: 9.4km/h
calories: 238kcal
begining time: 8:47pm

tuesday easy run
mileage: 11k
time: 1h06m58s
avgHR: 138-75%
avg Speed: 10.1Km/h
calories: 570kcal
begining time: 9:08pm

fuji yoshida race's memory

I enjoyed the race even my finishing time was not good.
The cource was so tough, hill up, hill down and hill up, and still continued.
I was hoping to finish under 1:35, and finished in 1:34:04, so let's say well done...
I'm glad I didn't burning up in the middle, tryed to run as building up even I got slow down at the end of race.
Although I missed a good opportunity to beat Steve... then I had no energy.

saturday run in the zenpuku-ji park

today's efforts:
mileage: about 5K
1k warm up - 2K 75% - 2K 80% - 500m cool down
time: 28m49s
avg HR: 140-76%
avg Speed: 11.1Km/h
calories: 259Kcal
begining time: 8:02am

running in the morning

Whole way at 75% to 80%

I slept for 6.5 hours, when air conditioner stopped, I woke up a couple of time. Woke up at 7am, and started running at 7:28am for 11K. It seemed raining before running, so nice and cool running.
My HR wear link does not work some time. The number said 101%, 00% some time even I was running at 75-76%. Then I came over at public rest room and soaked water, next started working again. Should I change a battery?, go for work!

today's efforts:
mileage: about 11K
time: 1h5m02s
avg HR: 143-77%
avgSpeed: 11.1Km/h
calories: 554kcal
begining time: 7:28am
weekly mileage: 40K

15k - first half at 70-75%, second half at 80%

Speaking of celebrate, Aussie father's day is celebrated on September 3rd!, I've known the other day by advertisement.
Well, I completed today's plan, I felt tired, my legs were heavy. My HR was very instability, numbers changed easily, I have to sleep soon anyway.

today's efforts:
mileage: about 15K
1K for warm up, 7K at 75%, 7K at 80% and cool down for 500m
avg HR: 150-77%
avg Speed: 11.1Km/h
calories: 793kcal
beginning time: 9:25pm
weekly mileage: 29K

Whole way at 75% to 80%

I'm getting tired already, but only following the plan. I'm interesting in an adventure race on September and Half Marathon in my home town Miyagi Prefecture on October. However I need Steve's agreement in this time.

today's efforts:
mileage: 11K
time: 58m46s5s
avgHR: 147-76%
avgSpeed: 11.3Km
calories: 531kcal
beginning time: 9:51pm
weekly mileage: 14K

light recovery run and a few back arch and tummy crunch exercises

Today's workouts is light recovery run and a few back arch and tummy crunch exercises.

today's efforts:
mileage: 3K
time: 22m12s
avgHR: 128-66%
avg Speed: 8.9Km
calories: 155Kcal
beginning time: 9:22pm

lsd around gosho for 25k with companions

I'm cooling off my knees by cold insulators that got with some dishes. There were good things and undesirable thing today.

1. I bought a body lotion at L'OCCITANE in my neighborhood. I love cosmetics very much, stuffs that smell very good and make me heal and relax. The lotion that I bought has cooling effect for a while after putting on. When I get a good thing I really really happy... After running for 25K tonight, I healed and cooled very much.

2. I got two companions for run tonight. Taeko san called me and companied me for 15K, after we said good-bye I was completely exhausted by hill up and down running in hot and humid conditions. When I stopped for water, Jay passed by me!!! What a good coincidence! actually Jay and I have been talking when we could run together? when? when?? when??? Since he focuses on Saga triathlon race, also I got lumbago, we had no chance to decide specific plan, but we got good opportunity, it was pretty good, we had a good conversation running. Thanks Jay.

3. Due to good options, I completed 25K slow endurance run around Akasaka Gosho. Before I met Jay, I followed my HR number from 75% to 80, 82 or 83%. There are some hill up, HR could change easily. I just followed it. After said Good-bye to Jay, headed in Tokyo Metropolitan Gym and did stretch and muscle workouts for back and legs. Hoping to have more time!!! After running, I enjoyed a lemos sorbet, a huge piece of water melon, Asahi Super Dry and dinner.

Although, there was an undesirable thing, I was unlucky today.I'd like to move to a new apartment, so applied to a new Kodan, went for taking lotto, but I was not selected, so shame. I need to research more where is a nice residence!

today's efforts:
mileage: 25K
time: 2h25m41s
6:55(1K) – 18:40(3.3K) – 18:21 – 18:29 – 18:36 – 19:20 – 19: 43 – 18:22 - 7:32(1K)
avg HR: 147-76%
avg Speed: 10.8Km/h
calories: 1,321kcal beginning time: 5:15pm

weekly mileage: 60K

still recovering from backache

today's efforts:
mileage: 11K
time: 1h01m06s
avg HR: 143-74%
avg Speed: 11.0Km/h
calories: 524kcal
beginning time: 7:41pm

endurance running in my neighborhood for 15k

I will write the detail, so see you tmorrow's night!

today's efforts:
mileage: 15K
time: 1h20m
avg HR: 149-77%
avg Speed: 11.4Km/h
calories: 729kcal
beginning time: 5:05pm

easy run for 5k in my neighborhood

I ran in my neighborhood. Today's weather was not so only hot, but also humid. I thought, recovered from backache today, feel good and light, however feel pain when I move. I cared about not fast run, kept running in the same pace as long as I could. At the beginning, started slowly at about 65% and built up to 75%. I chose the late afternoon for run, it's comfortable more than daytime also morning.

By the way, I love taking a nap, I enjoyed being in the dream for 2 hours in the afternoon...

today's efforts:
mileage: about 5K
avgHR: 134-69%
avg Speed: 10.5Km/h
calories 235Kcal

short recovery run in my neighborhood

It was really really hot day today, I couldn't anything as planned, for example, forgot to take a bike's key so couldn't leave it even I almost parked in behind of Tokyu Department Store. I think I only got tam today.
I have backache due to bad running form? don't know the reason...

today's efforts:
mileage: 4K
time: 24m45s
avgHR: 138-71%
avgSpeed: 10.7km/h
calories: 201kcal

cool trail running at musashi-itsukaichi

I went to Musashi-Itsukaichi for trail running with Ma-san today.
We planned to be there by Holiday Express train as usual. We oftenly go to Ome, so changed the venue because bored. It was kind of adventure thing, since two of us never run in the same course.

In the other day, I got an info from Yoshiko-san, she ran from Musashi-Itsukaichi station via Konpira-san to Hinode-yama, it takes 1h30m one way. I got a motivation from her, and decided to be there. It was very very hot weather, but we had a cool running in the forest. I liked the course, not only tough hill up but also nice scenery. After running, enjoyed taking Onsen in Tsuru tsuru Onsen, and eating Yakiniku in Gyutetsu in Kichijoji, so yummy.

today's efforts:
mileage: 22K
time: 2h57m55s
maxHR: 174-90%
avg HR: 145-75%
avg speed: 7.6km/h
calories: 1566kcal
weekly mileage: 67Km

sumurai hash run

I supposed to run in Samurai Hash on Saturday 15th, so went to Chuo-rinkan. It took over 1 hour from my place. As soon as I got to the venie, it started raining, I saw some thunderstorms that's why I couldn't run... I just paid money only to get to chuo-rinkan... So I got back to my place without running, so disappointed...

In the late afternoon I went for run to Tamagawa-josui.
It was pretty cool running.

today's efforts:
mileage: 14K
time: 1h22m44s
maxHR: 166-86%
avg HR: 137-71%
avg speed: 10.2km/h
calories: 661kcal

recovery running in my neighborhood

I went to have muscle massage after work, and ran for 7k as my planning.
My knees are fine but my left hand hurts a little bit.

today's efforts:
mileage: about 7K
time: 42m08s04
max HR: 154-79%
avg HR: 142-73%
speed AVG: 10.6km/h
calories: 357kcal

park running with mates

I enjoyed running with mates, Steve, Colin, and Gareth in the park. It's my basic to run with them for a Sunday park runner. I started running on Sunday since February 2004, then I couldn't follow them. Due to their support, I'm getting improved. It's a moment that I think I'm glad to be a member of the Namban Rengo even I fell flat on my behind. However I didn't follow them tonight, just focuced on following my HR rate. Felt refleshed, look forward to running soon with them. Fortunatelly, I had a yummy dinner with Keren tonight, he always goes back soon, so I was very lucky.

today's efforts:
mileage: about 13K
time: 1h8m31s
max HR: 164-85%
avg HR: 153-79%
avg speed: 11.4km/h
calories: 656kcal

sweets after trail running

Due to hot trail running, my body needed to get sweets...

hanabi