shinjuku city half marathon plus something more

First of all, I was very lucky to run in Shinjuku 1/2 marathon with torn of Nambanners.
My official finishing time is 1:31:21, in other words 91:21. it's 4:19/km pace by my Polar watch. It's about over 6 minutes faster than my previous PB in the 52 and 3/4 laps time trial on the Oda Field with Rie-don, Steve and Matthias.
I just could expect a little bit from my previous race splits, perhaps could I break the wall to the big chance? But it was not so easy to get that result.

In tern of my marathon strategy, I needed to complete and finish a race for the sake of my motivation as a step to the next, as a satisfaction what I've been dedicated for. It was a very hard race because of curvy and busy course as everyone said, and also it was high pace running for me, 4:19/km pace for 21.0975km, I felt it could be more faster, I had no energy to smile, to say "Thank you" to everyone who came to cheer us on.

As a strategy, I've been dedicating for intervals, speed sessions, running on the track as daily training, yes it's suitable for me.
I realized that Wednesday track workout is very important as Sunday park running with TTOG.
I concentrated on repeating intervals to get be accustom fast pace, my heart was running at capacity, it was very hard training when I was running at minutes/km pace like breathless. But just kept repeating and repeating at easy pace and sometime hard pace.

I'm very satisfied with my result, I could get high motivation due to this race because of my good friend and coach's support. Thank you very much.

my splits:
21:53 - 5k
21:20 - 10k (43:14)
21:24 - 15k (1:04:39)
21:44 - 20k (1:26:23)
4:43 - 21.0975km (1:21:07)

a picnic day

It's nice and beautiful day today, I want to go out somewhere if it's my holiday. I had a lunch in the Park in front of my office, yes I'm working today from 9 to 6.

I woke up at 6:15am this morning, and opened the door at 6:23am for moderate running for 8k in the cozy Zenpukuji Park before sunrise. Since my body was sleepy, I chose an easy running at 4:50/km pace, and got up to 4:15/km at last 1 loop for 3 minutes. I didn't become short of breath as before, but just sweaty. Today, I'm having a lot of green tea, volvic and coffee with milk, I won't drink it too much.

I planned to run in the Shinjuku City Half Marathon with tons of Namban people tomorrow, so hope it will be very nice day for a half marathon, let me run a whole course, please!

today's efforts:
time: 38:43
mil: about 8km
lap1: time: 7:25 avg HR: 151-77% avg Pace: 4:54/km mil: 1.51
lap2: time: 4:05 avg HR: 159-82% avg Pace: 4:45/km mil: 0.86
lap3: time: 4:00 avg HR: 164-84% avg Pace: 4:39/km mil: 0.86
lap4: time: 4:02 avg HR: 166-85% avg Pace: 4:39/km mil: 0.87
lap5: time: 4:06 avg HR: 166-85% avg Pace: 4:42/km mil: 0.87
lap6: time: 3:01 avg HR: 173-89% avg Pace: 4:16/km mil: 0.70
avg HR: 153-78% avg Pace: 5:03/km
cal: 321kcal
beginning time: 6:24am
location: Zenpukuji Park
weekly mil: 43km

moderate running on thursday and friday

On 25th Thursday, I didn't want to get up morning, I was sleepy even the time was for running. I wanted to skip running, but I couldn't skip it. Just followed my plan for 10km at moderate running and stretches for three minutes at the end, before cool down. Went to the Inokashira Park for 1.8km at easy pace 5:30/km and went around the Park for 1.7km per a loop, repeated four times from 5:15/km to 5:05/km. I felt pretty good, running pace got fast very naturally, it went just peachy.

thursday's efforts:
time: 55:29
mil: 10km
lap1: time: 9:10 avg HR: 145-74% avg Pace: 5:14/km mil: 1.75km
lap2: time: 8:59 avg HR: 152-78% avg Pace: 5:09/km mil: 1.75km
lap3: time: 8:52 avg HR: 156-80% avg Pace: 5:05/km mil: 1.75km
lap4: time: 8:06 avg HR: 166-85% avg Pace: 4:39/km mil: 1.74km
avg HR: 149-76%
avg Pace: 5:14/km
cal: 436kcal
beginning time: 9:32pm
location: Inokashira Park


On 26th Friday, I took a half dayoff from work for having sports massage and going on an errand around my neighborhood. I needed to work at the late shift this week, so had to work definitely from 4pm, actually I really wanted to skip it, but just went to work. I was amazing!
I went to the Zenpukuji Park this morning, it's not a corny, it's a cozy place.

friday's efforts:
time: 29:40
mil:5km
avg HR: 136-70%
avg Pace: 5:39/km
cal: 198kcal
beginning time: 8:49am
location: Zenpukuji Park
weekly mil: 35km

asa-ren for moderate running + more

Today's duties: 12k moderate in the morning (4:50/km) -- You could run some parts faster, say three-minute stretches at a bit faster than half-marathon pace.

Now I'm taking care about my foods and health as a runner. Since I'm working at the late shift for a whole this week from 11 to 8, there is a kinda problem for lunch. There are some places for lunch around my office, a cafeteria in the buildind that closed at 1:30 is not good, a chinese place where closed at 2pm is impolite, Denny's is bored, and the Parks are cold for a picnic. I had some bad experience at Chinese. They served me dirty rice without smile, took a long time to bring meals even other custmers who arrived after me were starting to eat already. I never prefered to have lunch there, but no place for it a lot.

Speaking of running, I followed my plan that made by Steve, ran for 3Km as warm up at avg 5:32/km pace, and built up avg 4:48/km pace for 6km and three minutes stretches at 4:14/km pace. Hopefully could run more a bit faste, but it was maximum because of early morning, my body was sleepy. But my body is good for running, my condition is still perfect for half marathon, hopefully.

today's efforts:
mil: 12km
time: 1:02:56
lap1: time: 4:48 avg HR: 151-77% avg Pace: 4:54/km mil: 0.99km
lap2: time: 4:47 avg HR: 155-79% avg Pace: 4:51/km mil: 0.98km
lap3: time: 4:49 avg HR: 156-80% avg Pace: 4:55/km mil: 0.98km
lap4: time: 4:47 avg HR: 158-81% avg Pace: 4:49/km mil: 0.99km
lap5: time: 4:42 avg HR: 161-83% avg Pace: 4:45/km mil: 0.99km
lap6: time: 4:46 avg HR: 161-83% avg Pace: 4:48/km mil: 0.99km
lap1: time: 3:01 avg HR: 171-88% avg Pace: 4:14/km mil: 0.71km
avg HR: 148-76%
avg Pace: 5:10/km
cal: 489kcal
location: on the track in Inokashira Park
beginning time: 7:34am
weekly mil: 20km

incredible rikuren official half marathon, chiba marine

I was wondering, why watch was not ticking even I've been running for a long distance? Is it my imagination? The answer isn't difficult. Because of the short distance, I finished in 1:20:27 by my watch. According to the official comment, the distance which every runner ran was 18.7475km, it shorter than 2,350meters as a half marathon. The organizer gave wrong and short direction.
That's so shame if I would complete a whole distance, I could make my PB over 5minutes faster than previous 52 and 3/4 loops half marathon time trial on a track with Steve, Rie and Matthias.

I have a reason to stick resolutely to run in the official race of Japan track & field association. Actually I was hoping to run in Sendai International Half Marathon on May in my home town, in fact they require to get some kind of result as a member of Rikuren in the official race.

The weather was pretty nice, moderately a little of breeze, cloudy but no rain.
The course was separated for 1/2 Marathon runners and 10K runners, it was really comfortable. One of elite Namban Rengo Yoshida-san also was running in this race, he called me around 7Km point, so I cheer him on at another point where could pass him again.

As well as doing my best during the race, taking care to press the red bottom of my Polar watch at every 1km point , but the signs didn't show at every 1km point, then missed to it some time until the goal. Everything was perfect until around 12km point, after that, I couldn't see the sign to know the distance because all runners followed the wrong direction, that's why there were no signs.

Some people complained, some people just disappointed, and I was also disappointed, but don't be negative. If it was my real result, I could run in the same pace again. So, don't be mad too much.

Fortunately, there are some good news: I have another chance for Half marathon next Sunday, I could run again like this pace, I feel like get motivation for next time. Anyway, I definitely need to be ready in a week, yes my duty is recovering completely in a week.

splits:
1km: 4:11 2km: 4:29 3km:missed 4km: 8:44 5km: 4:25
6km: 4:25 7km: 4:25 8km: 4:26 9km: 4:23 10km: 4:23
11km: 4:20 12km: 4:20 13km: ? 14km:11:31 15km: 2:36(wrong direction)
16km: 4:28 17km: 4:25 Finish: 4:50

thu's recovery run & wed'night speed session

Thursday, I was so tired a whole day, I want to have massage but just go for recovery running. Now feel better, even though I feel like having heavy irons on my sholders.

today's efforts:
mile: 8km
time: 42:16:3
avg HR: 141-72%
avg Pace: 5:23/km
cal: 301kcal
beginning time: 7:37pm
location: my neighborhood
weekly mil: 40km
__________________________________________________

Wednesday night, I joined Namban's workout on the track. Today's my duties were: don't stop in the middle, keep running in the same pace all intervals, just maintain. However I misunderstood when I was running for three laps, I thought I might finish four laps! Then I stopped...Oops, did the same mistake thing, but it wasn't kaind of same this time.
I'm not satisfied with these numbers, what should I do to run more evenly and fast like a rabbit?

today's efforts:
mile: 12km
time: 1:00:55
warm up from Sento to the track and intervals for 6.4km plus cool down
=intervals=
lap1: time: 6:53 avg HR: 169-87% avg Pace: 4:21/km mil: 1.6km
lap2: time: 6:36 avg HR: 178-91% avg Pace: 4:17/km mil: 1.54km
lap3: time: 5:08 avg HR: 177-91% avg Pace: 4:16/km mil: 1.2km
lap4: time: 6:55 avg HR: 175-90% avg Pace: 4:21/km mil: 1.6km
avg HR: 158-81%
avg Pace: 5:26/km
cal: 532kcal
beginning time: 7:07pm
location: oda field

steady run for 12km with heart beat

When I went for trail run with one of Namban crew Jay last Saturday, my maximum heart rate was higher 205. Then I had heart sore. I couldn't take a breath, either walk. Just took a deep breath quietly. I thought perhaps I could die suddenly on the top of mountain.

Tonight, I had a running plan by Steve: Steady for 12k, if I'm tired just run a whole distance at 5:00 to 4:50. And also there is an option, but I couldn't burn energy for all things, would rather completing today's small dutie diligently, no adventure. As warm up, started very easy at 6:00 pace from my place, and got pace up by bits. I felt like I was running at under 4:40, because my heart beated hardly like couldn't take a breath lightly. After 3k warm up, arrived on the track and started pace run at 4:50 pace for 7km. I took an easy way to save my energy for tomorrow's training. It was hard one, tonight.

today's efforts:
time: 1h06m21s
mil: 12.65km
lap1: time: 4:46 avg HR:158-81% avg pace: 4:57/km mil: 0.96km
lap2: time: 4:54 avg HR:158-81% avg pace: 4:54/km mil: 1km
lap3: time: 4:46 avg HR:162-83% avg pace: 4:51/km mil: 0.98km
lap4: time: 4:52 avg HR:164-84% avg pace: 4:52/km mil: 1km
lap5: time: 4:45 avg HR:166-85% avg pace: 4:45/km mil: 1km
lap6: time: 4:51 avg HR:166-85% avg pace: 4:51/km mil: 1km
lap7: time: 4:25 avg HR:174-89% avg pace: 4:22/km mil: 1.01km
avg HR: 152-78%
avg Pace: 5:14/km
cal: 544kcal
beginning time: 8:05pm
location: Inokashira Park in the track
weekly mil: 20k

weekly training report from Jan 2nd to 8th

hashiri-zome/first running on Jan 2nd
I had a plan to go shopping and eat lunch with my friend, so dashed out from running as soon as possible.
The cafe where we had lunch, they accept customers bring pets, that's fine. But pets can't control to stop peeing and doing duties and they don't care about even customers are eating meals or drinking, the restaurant should keep out of inside, the things happened so I won't be there.

jan 2nd's efforts:
time: 1:21:06
mil: 14km
avg HR: 147-75%
avg Pace: 5:41/km
cal: 623kcal
starting time: 7:41
location: my neighborhood

irregular intervals with Namban People on Jan 3rd
I was supposed to run with Ma and go for sale after that, but one of Namban girl Robin emailed to the list to ask about the workout, then I invited all to do intervals together. Finally seven people gathered at the zero-point of PG, we ran around Gosho in the beginning, and repeated four times intervals, ran harder for 1,200meters, and jogged for 125 meters to zero point. It was not only hard work but also good exercise. Thanks to Steve for making the plan and thanks to all for coming!

today's efforts:
time: 1:32:11
lap1: time: 5:01 avg HR: 165-85% avg Pace: 4:09 mil: 1.2km
lap2: time: 4:48 avg HR: 175-90% avg Pace: 3:53? mil: 1.2km
lap3: time: 4:45 avg HR: 178-91% avg Pace: 4:06 mil: 1.2km
lap4: time: 4:51 avg HR: 180-92% avg Pace: ? mil: 1.2km
mil: 16km
Reduced about 10km as warm up and cool down.
avg HR: 155-79%
avg Pace: ?/km
cal: 781kcal
starting time: 14:25
location: around Gosho & PG

thursday workout: skipped

happy friday running on Jan 5th
Basically, "happy friday" means the day before weekend, the day before two days off. In case of working on weekend, does it work this kind of way to say? Well, never mind!
I woke up earlier and did asa-ren for 5k run as recovery running.
I remembered today was my mother's birthday, but I didn't do nothing special for her, never mind!
And after work went for run again to the track for built up train by Steve's instruction.

today's efforts:
time: 1:02:26
mil: about 11km
at 130HR for 1km at 140HR for 2km at 157-160HR for 5km & at 170HR for 1km + cool down
at 130HR for 1km:
time: 6:49 avg HR: 127-69% avg Pace: 5:49 mil: 1km
at 140HR for 2km
time: 10:53 avg HR: 141-72% avg Pace: 5:18 mil: 2km
at 157-160HR for 5km
lap1: time: 4:47 avg HR: 158-81% avg Pace: 4:52 mil: 1km
lap2: time: 4:51 avg HR: 159-82% avg Pace: 4:55 mil: 1km
lap3: time: 4:52 avg HR: 160-82% avg Pace: 4:57 mil: 1km
lap4: time: 5:01 avg HR: 162-83% avg Pace: 4:58 mil: 1km
lap5: time: 4:47 avg HR: 158-81% avg Pace: 4:52 mil: 1km
at 170HR for 1km
time: 4:24 avg HR: 171-88% avg Pace: 4:33 mil: 1km
cool down at 130HR for 1km:
time: 15:58 avg HR: 141-72% avg Pace: 6:09 mil: 2.6km
avg HR: 149-76%
avg Pace: 5:20km
cal: 491kcal
starting time: 20:29
location: track in my neighborhood

saturday run
It was rainy day in the morning and afternoon. When I was in outside to head to the station, it had been stopped. I thought, I had to run... I was expecting a bit not to stop raining, I was just tired.
So ran as easy for only 7km

today's efforts:
time: 41:49
mile: 7km
avg HR: 134-69%
avg Pace: 5:54/km
cal: 273kcal
starting time: 19:45
location: in my neighborhood

sunday's park run
As usual ran in the Park with two gentlemen and Yuka joined us.
She is running for Tokyo marathon enthusiastically, she looks like having high motivation and no problems of injury at all. I have one month more than Tokyo's runners, but now it's time to start more enthusiastically like her.

sunday's efforts:
time: 2:44:35 + 20m
mil: about 30km + 1k
lap1: time: 14:01 avg HR: 143-73% avg Pace: 5:33 mil: 2.5km
lap2: time: 13:36 avg HR: 149-76% avg Pace: 5:23 mil: 2.5km
lap3: time: 13:28 avg HR: 152-78% avg Pace: 5:18 mil: 2.5km
lap4: time: 14:27 avg HR: 148-76% avg Pace: 5:37 mil: 2.5km
lap5: time: 3:39 avg HR: 145-74% avg Pace: 5:15 mil: 0.69km
lap6: time: 31:04 avg HR: 144-74% avg Pace: 5:25 mil: 5.75km
lap7: time: 30:15 avg HR: 158-81% avg Pace: 5:17 mil: 5.71km
lap8: time: 29:28 avg HR: 168-86% avg Pace: 5:09 mil: 5.71km
lap9: time: 14:34 avg HR: 156-80% avg Pace: 6:11 mil: 2.5km
avg HR: 154-79%
avg Pace: 5:25km
cal: 1,362kcal
starting time: 7:59
location: yoyogi park
weekly mileage: 85km

holiday run as recovery running
I ran as recovery for only 13km, I have backache today since I didn't dedicate for core strength as previous training. I should go to Musashino-gym for it and swim.

holiday's efforts:
time: 1:15:33
mil: 13km
avg HR: 141-72%
avg Pace: 5:48km
cal: 537kcal
starting time: 8:52
location: tamagawa josui

お正月/oshogatsu/new year/ano nuevo

December 31st, I was in Tokyo Station to have a sheet in Shinkasen to get to hometown Miyagi, and visit my uncle & aunt in Yamagata. I spent a lot of time in the huge station over 2hrs to get a ticket and to be on the line at the platform. It was crowded with people were going back to hometown. My uncle and aunt live in a small town in Yamagata, they had been upset me since I had been in Tokyo without visiting for a long time. So I had no choice to get to be there this time.
Actually I was very happy to see them with Soba for having new year and Osechi that my aunt made for me. We watched Ekiden on Gantan morning by TV for a while. They surprised very much to know that I've been running for Tokyo Women's Marathon. I left their house very quickly to move to Sendai and took a local train.

After arrivals in Sendai, went for visiting to the temple where my parents are sleeping, afterwards I met my friend who was playing with me since about 25years ago!. She has two cutie girls, but doesn't look like that, doesn't change nothing at all as before. We had a chat for only two hrs at Jusco, it was very fun as childhood.

Going back to hometown is no bad, seeing friends, family, and eating typical foods are so wonderful, a lot of memories reminded me. Fun and sad... sweet and bitter things.
I enjoyed staying even though it was too short trip, no run, no rush, just meeting my people and relaxed. I should had to go for Onsen with my people, yes I love to do it next time!

Look familiar scenery that taken by my keitai in my hometown Miyagi in Matsushima and which one is ekiben with beer & mikan in Shinkansen.