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.