sidewalk around gosho construction almost is finishing

I went for run to Gosho tonight after work not to see Luke's running company. He might lives there but never see him...Sidewalk around gosho looks clean and got be wide! It's better for running, construction is almost finishing.
I was supposed to aim for 12 to 14km tonight and follow my HR numbers from 75 to 80%.
My legs were better than last night, they are getting better day by day, I think they are still not perfect is a problem for me. I booked to have acupuncture treatment on Thursday morning, I wish they would be perfect for Arakawa marathon on March 18th, there are only 18 days until starting. See how was my tonight's training with following numbers.

tonight's efforts:
mile: 15.6km
warm up from the gym to the venue plus 1 loop:
time: 23:45 avg HR: 140-72% avg Pace: 5:16/km mil: 4.5km
loop 2: time: 17:21:04 avg HR: 146-75% avg Pace: 5:15/km mil: 3.30km
loop 3: time: 17:20 avg HR: 147-75% avg Pace: 5:13/km mil: 3.32km
loop 4: time: 17:04 avg HR: 152-78% avg Pace: 5:08/km mil: 3.32km
cool down: time: 6:44 avg HR: 145-74% avg Pace: 5:33/km mil: 1.21km
time: 1h22m16s
avg HR: 146-75%
avg Pace: 5:15/km
cal: 607kcal
beginning time: 19:15pm
location: Akasaka Gosho

indoor running for 39 loops!

Friday night, I hutsled in the city gym because inside was warm and confortable meanwhile outside was chilly. I didn't need to wear a jacket, wore only T-shirts and half pants, that's enough. I was supposed to do 7km run at 86% to 90% of HR monitor pace. It's not easy, very hard tempo pace. Because of 180meters of indoor track, I needed to round 39 loops! So I did left turn 156 times, then got damage my left chubby ankle, I've been not able to run weekend, just walked for 2 hours in the city pool, it was so bored...

sore knee...

I'm having sore knees from weekend. When I was running around the Palace last Saturday, my knees were not comfortable for run after 20k point. So took care of form straight and extended legs for straight and straight while running.
On Monday I had 10k run afterwork, then got sore knee again, so cooled off both for a half hour, it was fine. Today, I went to have Sports massage after work just in case. They said, my hamstrings are so hard and stiff, it's not weired even I feel painful of legs. After that, went for running to complete my duty for 16k running in the Inokashira Park with having knees sore...still pain!

I started eating dinner from 11pm tonight, yes it's unhealthy.
Now having a dessert "tiramissu", but I can't living without sweets now.
Go to bed since I'm already dying...

today's efforts:
mil: 16km
time: 1:23:22
avg HR: 152-78%
avg Pace: 5:17/km
cal: 664kcal
beginning time: 9:12pm
location: Inokashira Park

hardish for 12k as last friday

I just needed for three repeats speed session, I really cared of speed not too fast, but as a result repeaded six times, double session...

today's efforts:
mile: 12km
time: 1:12:27
lap1: 1:41 avg HR: 164-84% avg Pace: 4:21/km mil: 0.39km
lap2: 1:42 avg HR: 173-89% avg Pace: 4:19/km mil: 0.39km
lap3: 1:43 avg HR: 174-89% avg Pace: 4:24/km mil: 0.40km
2minutes rest
lap4: 1:42 avg HR: 155-79% avg Pace: 4:53/km mil: 0.36km
lap5: 1:43 avg HR: 173-89% avg Pace: 4:26/km mil: 0.39km
lap6: 1:40 avg HR: 177-91% avg Pace: 4:20/km mil: 0.39km
2minutes rest
lap7: 1:41 avg HR: 157-81% avg Pace: 4:49/km mil: 0.37km
lap8: 1:43 avg HR: 176-90% avg Pace: 4:22/km mil: 0.39km
lap9: 1:41 avg HR: 178-91% avg Pace: 4:21/km mil: 0.39km
2minutes rest
lap10: 1:41 avg HR: 162-83% avg Pace: 4:40/km mil: 0.36km
lap11: 1:43 avg HR: 176-90% avg Pace: 4:25/km mil: 0.39km
lap12: 1:40 avg HR: 179-92% avg Pace: 4:18/km mil: 0.40km
2minutes rest
lap13: 1:44 avg HR: 159-82% avg Pace: 4:52/km mil: 0.37km
lap14: 1:41 avg HR: 177-91% avg Pace: 4:18/km mil: 0.39km
lap15: 1:40 avg HR: 180-92% avg Pace: 4:16/km mil: 0.40km
2minutes rest
lap16: 1:39 avg HR: 163-84% avg Pace: 4:35/km mil: 0.36km
lap17: 1:42 avg HR: 179-92% avg Pace: 4:21/km mil: 0.40km
lap18: 1:37 avg HR: 182-93% avg Pace: 4:10/km mil: 0.38km
2minutes rest
avg HR: 156-80% avg Pace: 5:21/km
cal: 609kcal
baginning time: 7:39pm
location: on the track in Inokashira Park
weekly mil: 47km

weekend running

***saturday gosho run***
I went to one of mecca for running in Tokyo, Akasaka Togu Gosho, for 12k hill running in the morning. It's been a long time no run there, so I felt like I was new to do the Gosho run, it was fresh feeling! Why I'm running? because I like running is my main purpose. I shouldn't forget about this basic feeling. I was supposed to run for 12km and hill-up running at HR75% so after warmed up ran 3 loops around Gosho and cool down. Afterwards, I had sports massage in my neighborhood.

today's efforts:
mil: 12km
time: 1:04:37
lap1: time: 17:17 avg HR: 143-73% avg Pace: 5:26/km mil: 3.18km
lap2: time: 17:22 avg HR: 146-75% avg Pace: 5:24/km mil: 3.21km
lap3: time: 16:54 avg HR: 149-76% avg Pace: 5:17/km mil: 3.19km
avg HR: 144-74%
avg Pace: 5:27/km
cal: 467kcal
location: Gosho
beginning time: 9:23am
weekly mil: 68km

***sunday lsd***
It was lonely LSD in the Yoyogi Park for me since everyone had own plan, there were many Nambanners, but I was only one who had a plan for 32km LSD, yes it's time to taper for Tokyo Marathonners.
I made splits evenly as much as I could at 5:30/km pace but there were differences each... I had sports massage yesterday, but felt sore knee under the plate of left leg after 20km point. But I had to manage today's LSD plan definitely. My priority was 32k not my knee, I mean, it was not a huge problem.
Afterwards, I enjoyed with Ramen, Gyoza and beer, and taking a bike to Kichijoji to get to my place for 40minutes!
I stopped by to get sweets at a tes souhaits in my neighborhood, I couldn't survive this afternoon without them.

today's efforts:
mil: 32km
time: 2:56:14
lap1: time: 14:07 avg HR: 140-72% avg Pace: 5:48/km mil: 2.43km
lap2: time: 13:43 avg HR: 145-74% avg Pace: 5:33/km mil: 2.47km
lap3: time: 13:33 avg HR: 145-74% avg Pace: 5:33/km mil: 2.44km
lap4: time: 13:30 avg HR: 139-71% avg Pace: 5:32/km mil: 2.44km
lap5: time: 13:10 avg HR: 146-75% avg Pace: 5:22/km mil: 2.45km
lap6: time: 13:24 avg HR: 147-75% avg Pace: 5:26/km mil: 2.46km
lap7: time: 13:16 avg HR: 149-76% avg Pace: 5:21/km mil: 2.48km
lap8: time: 13:19 avg HR: 149-76% avg Pace: 5:24/km mil: 2.46km
lap9: time: 13:15 avg HR: 150-77% avg Pace: 5:25/km mil: 2.44km
lap10: time:13:07 avg HR: 152-78% avg Pace: 5:19/km mil: 2.46km
lap11: time:13:10 avg HR: 153-78% avg Pace: 5:22/km mil: 2.45km
lap12: time:13:04 avg HR: 154-79% avg Pace: 5:24/km mil: 2.42km
lap13: time:10:18 avg HR: 151-77% avg Pace: 5:23/km mil: 1.91km
lap14: time: 5:12 avg HR: 140-72% avg Pace: 5:41/km mil: 0.92km
avg HR: 147-75%
avg Pace: 5:28/km
cal: 1,330kcal
location: in the yoyogi park
beginning time: 8:11am
weekly mil: 100km

hardish for 12k

It's friday today, so in other words, it's an unhappy tempo run day.
Warmed up for 3 km, then on a track 3 x 1.2 km repeats with 2 min rest between. During the repeats, try to run pretty hard, but even pace for each repeat. Maybe about 4/10/km to 4:15/km. That's 1:40 to 1:42 per lap of a 400-m track.

I did my best as below, it was pretty hard like I could die!
But I could run a bit of faster than I needed...

today's efforts:
mile: 12km
time: 1:04:03
lap1: 1:38 avg HR: 158-81% avg Pace: 4:16/km mil: 0.39km
lap2: 1:43 avg HR: 166-85% avg Pace: 4:21/km mil: 0.39km
lap3: 1:41 avg HR: 170-87% avg Pace: 4:19/km mil: 0.39km
2minutes rest
lap4: 1:40 avg HR: 156-80% avg Pace: 4:37/km mil: 0.38km
lap5: 1:44 avg HR: 171-88% avg Pace: 4:25/km mil: 0.39km
lap6: 1:40 avg HR: 175-90% avg Pace: 4:18/km mil: 0.38km
2minutes rest
lap7: 1:38 avg HR: 158-81% avg Pace: 4:31/km mil: 0.37km
lap8: 1:43 avg HR: 174-89% avg Pace: 4:46/km mil: 0.38km
lap9: 1:38 avg HR: 178-91% avg Pace: 4:20/km mil: 0.38km
2minutes rest

avg HR: 143-72% avg Pace: 5:36/km
cal: 456kcal
baginning time: 7:14am
location: on the track in Inokashira Park
weekly mil: 56km

speed workshop on wednesday morning

I've been doing for "speed workshop" on Wednesday for a while.
I'd like to join for Namban's track session, but can't make it because of work. Numbers look faster than I needed, should had to run more slowly and evenly.

today's efforts:
mil: 15km
time: 1:20:41
lap1: time: 4:40 avg HR: 159-82% avg pace: 4:49/km mil: 0.97km
lap2: time: 4:42 avg HR: 164-84% avg pace: 4:44/km mil: 0.99km
lap3: time: 4:37 avg HR: 169-87% avg pace: 4:40/km mil: 0.98km
lap4: time: 4:36 avg HR: 171-88% avg pace: 4:41/km mil: 0.98km
lap5: time: 4:37 avg HR: 172-88% avg pace: 4:44/km mil: 0.98km
lap6: time: 4:43 avg HR: 171-88% avg pace: 4:48/km mil: 0.98km
lap7: time: 4:39 avg HR: 173-89% avg pace: 4:45/km mil: 0.98km
lap8: time: 4:39 avg HR: 174-89% avg pace: 4:47/km mil: 0.96km
lap9: time: 4:39 avg HR: 176-90% avg pace: 4:54/km mil: 0.97km
lap10: time: 4:37 avg HR: 177-91% avg pace: 4:46/km mil: 0.96km
avg HR: 156-80% avg pace: 5:17/km
cal: 689kcal
beginning time: 7:03am
location: on the track in the Inokashira Park

asa-ren week has started

This week, I have to run in the early morning while sunrise. That's good I don't need to run in the cold evening, but it's hard to wake up earlier some times, it's hard to do speed session because body could n't get warm up easy to run at fast pace as my coach expects my speed.

Monday, 5th in the morning.
Just went to zenpukuji park as usual for very easy running, it was fun but chilly.

monday's efforts:
mil: 5km
time: 27:52
avg HR: 148-76%
avg: pace: 5:34/km
cal: 215kcal
beginning time: 7:43am
location: zenpukuji park

Tuesday, I was supposed to 14km moderate running before work.
I built up the pace lately from 5:30, 5:15, 5:10, 5:05... and finally got up to 4:30 in the end for only about 2minutes. After that paced down to around 5:30.
Why my heart could beat even run in the slow pace as 5:00/km? Does my heart have any problems?
Should I go to see a doctor??? Just I want to be a little bit fast runner more...
Because of my half marathon splits, I'm really interested in running in my hometown Miyagi, there is a Sendai Inter'l half marathon that will be held by the Japan association of athletics federations on May 13th in Sendai, I just have signed up already to get good result that I want to get.

tuesday's efforts
mil: 14km
time: 1:17:14
avg HR: 154-79%
avg Pace: 5:29/km
cal: 601kcal
beginning time: 7:31am
location: via zenpukuji park, ome kaido, mitaka station to Inokashira park
weekly mileage: 19km

weekly reports fron Jan 29th to Feb 4th

On monday,
Ran as recovery run very easy for 8k.
I felt very tired from Sunday's race. My legs were so heavy and hard.

monday's efforts:
mil: about 8km
time:　51:26
avg HR: 130-67%
avg Pace: 6:14/km
cal: 314kcal
beginning time: 8:00pm

On tuesday,
Went to the Inokashira Park for built up run after work. It was not so chilly and cold night.
It was nice for run, but my legs were still heavy. I was not in the mood to run for 5k TT tomorrow.

tuesday's efforts:
mil: about 8km
time:　1:08:39
avg HR: 136-70%
avg Pace: 5:47/km
cal: 461kcal
beginning time: 7:45pm
weekly mil: 11km

On wednesday, I got an order from Steve that I was supposed to keep running at 1:35/lap, it was not so easy for me. My heart couldn't calm down, it was very hard like breathless. Also my legs were not working.

wednesday's efforts:
mil: 5km (at TT)
time:　21:03
avg HR: 177-91%
avg Pace: 4:23/km
cal: 225kcal
beginning time: 7:39pm

On thursday, I needed to take a day off because of working on Saturday and the team budget.
In the afternoon, I went to the Musashino gym for muscle training, it was not crowded as usual. So I relaxed for muscle train and stretch by a balance ball and a stretch pole.
In tha afternoon, went to the Palace for run with my friend and coach Steve. When I asked some people who were likely running around the Palace, I got a positive mail from a petal. But we couldn't run together, she had a plan to run with her friend, she was just running toward clockwise.
Since the cold temperature, it was hard to run until warmed up. When we were running, could feel faster more. But it was not so fast as I felt, so shame a bit...

thursday's efforts:
mil: about 15km
time:　1:55:37
avg HR: 154-79%
avg Pace: 5:15/km
cal: 585kcal
beginning time: 3:27-, 6:05pm
location: Palace, my neighborhood
weekly mil: 48km

On friday...I had a hard train on the track, 4 minutes hard run and 2 minutes easy. I repeated this six times. I was afraid of Saturday's running. Could I complete 32k LSD in the early morning?
friday's efforts:
mil: about 12km
time:　1:06:38
1st: time: 4:00 avg HR: 161-83% avg pace: 4:46 mil: 0.84km
2min rest
2nd: time: 4:00 avg HR: 163-84% avg pace: 4:46 mil: 0.84km
2:10 rest
3rd: time: 4:01 avg HR: 169-87% avg pace: 4:41 mil: 0.86km
2:10 rest
4th: time: 4:02 avg HR: 169-87% avg pace: 4:39 mil: 0.87km
2:30 rest
5th: time: 4:01 avg HR: 170-87% avg pace: 4:33 mil: 0.89km
2:01 rest
6th: time: 4:01 avg HR: 170-87% avg pace: 4:34 mil: 0.88km
avg HR: 152-78%
avg Pace: 5:28/km
cal: 544kcal
beginning time: 8:14pm
location: in the track in the Inokashira Park
weekly mil: 60km

On Saturday, LSD.
I consumed all my stamina. I had no energy to do... I felt very bad tiredness during running, but it was good I was starving and ate a lot afterwards.
saturday's efforts:
mil: about 26km
time:　2:34:22
avg HR: 147-75%
avg Pace: 5:53/km
cal: 1,184kcal
beginning time: 8:05am
location: from yoyogi park to the Palace and return to Tokyo gym

On sunday, recovery run for 10km.
During running, I couldn't take a breath even though I didn't run as hard race.
I go to bed even it's before 11pm. I have sore knee today, I ride a bike to get for about 13.5km to my office today, I should had to take trains for commuting because of tiredness...

sunday's efforts:
mil: about 10km
time:　57:58
avg HR: 139-71%
avg Pace: 5:46/km
cal: 402kcal
beginning time: 5:16pm
location: in my neighborhood
weekly mil: 95km