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