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