1st running after the race

It has been a very long time no run. Before the race I was worried about coming back to train since I was bored by too much running (sorry...). couldn't stop running. Anyway, I'm happy to feel free like running as before.

It was raining in the morning, but it stopped around 8:30. I went out for town, and after getting back ride my bike for 20minutes and ran for 3-4km as recovery running at 60-65%.
Instead of not having training plan, felt free but unsettled. Need another plan, coach!!! I'd like to trail running on Saturday...

I got a good news from Mate Keren, he made a big PB in Ironman Japn also finished in 11h45m13s!!! What a cool result. Jay and Stuart attended and finished in great result, how strong guys they are. Omedetou!!!

today's efforts:
time: 28:46 (7:01-6:42-6:44-7:22-0:56)
mileage: 4.13km
hr avg: 125-67%
speed avg: 8.6km
calories: 206kcal

unfortunately

Unfortunately I wasn't selected for NYC Marathon this fall, even I would be selected, I couldn't run in this marathon. However if I could finish under 3:24:00 in Tokyo, I would be qualified for this, then I don't need to entry through the lottery application.

the lake toya marathon's report - long version

First of all, I'm so glad to be a member of Namban Rengo since I have many running friends very supportive.
Second of all, I'm so happy to be qualified for Tokyo International Women's Marathon, if not changes the rule.

I got a lot of email from you, so I'd like to report my 2nd marathon.My result was 3:27:12, I got an oficial time on Runnet.

Progress:
I've been having knee sore problem since January, so I needed to manage this problem to complete for my 2nd marathon. It started with knowing my conditions. Since I couldn't join the last Wednesday's time trial for 5k, I joined Jingu A.C.'s. And went to see a doctor, how was my knee and was I able to run or not? According to diagnosis, needed to have muscles massage often and fix my running form. So I've been having it and an acupuncture treatment too, also I've been trying to fix my running form. These things were Steve's orders. If I didn't check these things, he wouldn't take on this volunteer work.

Strategy:
My minimum goal was finishing under 3h30m to get be qualified for TIWM, but if I could maintain my energy, I would speed up or keep going then finish under 3h23m.Steve calucured my race pace very carefully, and I agreed with his strategy. So I was supposed to keep going in the same pace 4m48s for 42.195km, he estimated that I would get slow down after 30km.

He suggested not to run in Half Marathon in Higashi Nihon Race since I needed LSD over 30k, and offered a time trial for half marathon instead.So we were supposed to do it in the Yoyogi Park on GW, but there was very crowded like Hanami, that's why we couldn't complete it. However, he offered an alternative to do it on the track!!!4 of us disagreed with him but 4 of us agreed, so we have completed this duty. I think it was definitely effective training for me, mentally and physically even I couldn't break 1h35m then, but it was good experience to know my status.We ran 52 and 3/4 laps on the Oda Field! It was pretty cool training even Steve got comsumed to pass me water, and energy gel while running and making a pace.

On April, I trained for about 340km, I couldn't stop running to calm down, but after GW, I exhausted. I couldn't finished for 10k in TELL race, even I was hoping to run in it, also couldn't get feel better until a few days before the race.Ran and ran, and next not felt like running anymore.

The lake toya marathon:
I flied to Hokkaido for only this Marathon, just flied and drove from airport to the lake, stayed one night, ran for 42.195k plus warm up, and went back by driving even I was covererd by plenty salt. According to the weather forecast, temperature was 20 degree celsius, humidity was 54%, and wind speed was 4m around the lake, it was completely a dry and beautiful day. Sometimes balmy wind helped me and sometimes blocked out my way. Participants were about 2,200, men's runners account for over 70%. (Is it normal?) Started in side of the lake, went straight and turned and back for 5k, and kept heading in the goal for 1 loop of the lake.

In the early parts of the race, I couldn't get my running pace because couldn't find the milleage signs by 5k, so couldn't make the splits as my plan. There were some hill up and down more than I thought, at hill up should I had to run slowly? I didn't get faster, just tried to keep going at the same pace, probably got slow a little bit. Even a little bit of hill up and down cource, I was all right until half point, just kept moving forward and charging some energy with candies and salty pickled ume. Then, the wind was blowing against me from half point to 30k point, it was the most tough section.I took water in every aid station, and drunk or squirted it on my neck not to get hot. Even the wind blowed against me, sometimes worked to cool down though. I lost a wrist band which Steve made me after 27 or 28k. However tried to keep the target pace 4m48s until 28 or 29k. After then, I couldn't keep running at the same pace and got slow down.

After 29 or 30k, I didn't have energy, just charged energy gels and kept moving to the finish point. In my head there were 6 characters "東京国際女子"(Tokyo Kokusai Joshi Marathon) in Kanji and I didn't want to say Steve "I'm sorry Steve, I couldn't finish under..." it would be absolutely absurd to report. So, had no choice except keep going. At 40k, I caught 2 women and passed, at before the finish point, caught one more, and finished in 3h27m12s(Official score).

Next target and after the race:
I enjoyed a big can of Sapporo Classic at the lobby in the airport, it was very yummy. I know the oficial beer is Yonayona but can not to buy it in Tokyo. I'm thinking of the race before the target race, so I will plan for it with my coach.

Thanks a lot:
Especially I thank Steve for your support. I couldn't complete this without your help, I'm absolutely satisfied with my result.

Thank you for all your help

race pace for 8k + warm up and cool down

-Warm up 1-2 km, then run on an accurately marked course where you can check your pace frequently. Run at 4:44- to 4:48 pace. What is the heart rate near the end of this?

At first I was slow because I couldn't get speed at 4:44-48 pace but after 3 laps, it's getting better like a catch a wave. I feel I'm still tired even take mutiple vitamin, vegetables, bananas, and strawberries.
I'm missing beer until after the race.

today's efforts:
mileage: 8k+3k
time: 38:08.9
splits: 5:00(141/73%)-4:48(153/79%)-4:48(155/81%)-4:45(158/82%)-4:40(160/83%)-4:44(161/83%)-4:40(164/85%)-4:41(166/86%)
hrAVG: 157/81%
speedAVG: 12.8km
calories: 378kcal
weekly mileage: 32km

tonight's duty

-2k warm up, then run at 88% to 90% for 8 km but instead of 8 km at 88-90, cut back to 6 km, or three 1.94/km laps. You could run another slow lap at the end after that to get about 10 km.

I have done minimum duty what I needed.
Marathon pace for 6k and recorvery running for 4k

today's efforts:
mileage: 10km
time: 53:48
split: 4:17(157/89%)-4:20(174/90%)- 4:26(176/91%)-4:23(178/91%)-4:28(179/93%)-4:29(178/92%)-6:52-6:42-6:59-6:47
hrAVG: 160/83%
calories: 557kcal

running on the track in Inokashira Park

-Warm up 1-2 km, then run on an accurately marked course where you can check your pace frequently. Run at 4:44- to 4:48 pace. What is the heart rate near the end of this?

I felt my body is soooooo heavy, like an elefant! That's why so hard to keep running in the same pace.
My heart rate the end of this was 167/87%

today's efforts:
time: 43:45.3
splits: 4:51-4:46-4:28-4:53-4:53-5:00-4:54-4:52-4:47
mileage: 9km(I didn't realize that I ran for 9km)
hrAVG: 161/83%
speed AVG: 12.4
calories: 447kcal

weekend's efforts and the siesta

On Sunday, I'm exhausted... My knee is fine but I have a duty for 25k, today's running is the last oppotunity for a long run.The weather was not good, it was raining or stop raining over and over. My mission is running for 25k, and I was supposed to run in the Palace, but I had no energy to go there. Walm up for 2k, and ran as racing pace 75-80-82-85-87%. Mostly focuced on keeping the same pace for 20km, and cool down for 2km. I should had to go to the Palace, it has good enviroment for especially marathonners, no vending machine, no intersection. Ran only 24k, because this weekly mileage would be maximum mileage even it's before 2weeks the race day. Also, exhausted so much. I changed this PM plan for taking siesta. But I had a bad dream, sucks, and woke up mail alerm from Steve's.

I cooked a pork meal with olive oil, garlic and vinegor, since they support to take tiredness from the muscle.
I think I'm not genki and exhausted.

today's efforts:
mileage: 24km
time: 2h18m41s
splits: 12:33(2k)-4:57-5:00-4:54-4:48-4:52-4:54-4:54-4:56-4:53-4:56-5:06-5:00-4:54-5:14-4:58-5:04-4:53-5:06-5:14-7:45-7:25-16:19(2k)speed AVG: 11.2km/h (20k during race speed)
hr AVG: 163/84% (20k during race speed)
weekly mileage: 93.92km

On Saturday, I went to the Palace for the TELL race, even expected this race since 3 years ago, but DNF. I just ran too fast at 1st lap, and couldn't manage my running pace. I was getting slow even kept running committedly, and couldn't finish in my pace, so quite at 5k point. But I had a good experience before the race, learned something basic. After the race, I had 2 cans beer with some of Namban guys and went for having massage, so relaxed.

today's efforts:
mileage: 12km
time: 21m14s DNF and DNM my HR status
weekly mileage: 69.92km

On friday, Mami supposed to run in Tamagawa jo-sui with usuals. But I got a mail from her in the morning and she had a visitor so couldn't make it. So I ran with Taeko-san and Ma san as usual, but their runs are so tough.
We enjoyed seeing fresh green leaves, and running. Not so much crowded as Yoyogi Park. We ran as walm up at 70% for 2km and got speed up at 75-80% for 5km, next 5% up for 5km and cool down at 80-75% for 2km. They said it was fun run and refleshed. I was so glad they enjoyed running at my hr training pace...

today's efforts:
mileage: 14.3km
time: 1h20m43s
speed AVG: 10.7km/h
hr AVG: 144/75%
weekly mileage: 57.92km

incredible 1/2 tt and recovery run at midnight

On Wednesday, my friend and coach Steve organized the 1/2 marathon TT in the Yoyogi Park. 6 people got gather in Sento right on time, but the Park was so much crowded. So we had no choice to complete the Wednesday's target. If I couldn't do the workout on the day, I would loose the training, I couldn't add that distance for the other day, it's a kind of his rule. So I had to do it anyway for the goal.

Fortunally, Rie-chan and Matthias companied me, but others went a way to park for tempo run. I understood, 52 and 3/4 laps on a track is very huge work, normally don't do it on a track. Steve offered me the mental training.

The time was 4:32 or 33, we started faster than I needed, but slowed down to keep running. I've been dedicating for LSD since March even went for trail running once a month, I was not sure I could complete my goal, so quickly decided to go at 4:30 pace by 15km point, and up a little bit if I could have still some energy. My knees were getting tired and felt pain, also my back ache! I had minimum conversation with Steve during running to get his instruction. I saw Namban guys but I had no atitude, no talk. I wondered why didn't feel running for half marathon on a track, I just felt it was so hard, hot and mucho tranbajo.

I was really glad to complete my today's goal and finish with Rie and Steve, but there is only thing makes me sad, I couldn't break 1:35 in half marathon. Breaking 1:35 is like a highest wall for me.

today's efforts:
time: 1h37m17s
mileage: 21.0975km
hrAVG: 175/94%
speedAVG: 14.1km/h
weekly mileage: 38.82

On Thursday, I went to park in my neighborhood, just ran for 4km at 60% HR pace.
I felt refleshed totally.

today's efforts:
mileage: 4km
time: 36m9s
hr AVG: 118/61%
speed AVG: 8km/h
weekly mileage: 42.82

thanks Steve

I thank Steve for giving me advice always.
I thank Steve for coaching me since Ohtawara.
I thank Steve for hearing me always.
I thank Steve for setting my watch.
I thank Steve for organizing the TT.
I thank Steve for running with me for 21.097km on a track, it was huge work 52 and 3/4 laps!
I thank Steve for everything!!!

una noche antes de la prueba

Tengo muy nerviosa ya que hay una prueba de maraton medio manana en el parque Yoyogi, no puedo tranquilar hoy. Por eso fui al parque Inokashira a las nueve de la noche, habia mucha gente quien corria por alli. No sabia habia mucha gente como esto en el parque en la noche recientemente.

Tuve unas noticias buenas, Ma-san y Rie-chan, ellas son mis companeras de correr, van a juntar manana. Y tambien he avisado a Dayan para juntar nosotros. Cuantas personas van a intentar? Espero que venga mucha gente!

Que bueno que empieza la semana buena Golden Week en Japon.
Puedo denscanzar de mi trabajo por 5 dias continuamente pero supongo correr esta semana por 90km en total, pues siento que me falta correr mas y mas aunque corro todos los dias.

el esfuerzo de hoy:
millage: 11.42km
tiempo: 1h3m26s
AVG: 5:29
splits: 6:11-5:45-5:08-5:10-5:00-5:16-5:07-5:12-5:16-5:58-6:23-2:56
hrAVG: 142/76%
speed AVG: 10.8km/h
calories: 558kcal
weekly mileage: 17.72km

ejercicio de esta noche en mi colonia

Ahola tengo que abrir mi blog al publico para comunicar con mi tecnico de corrida, por eso sigo escribiendo en ingles. Este sistema es muy conviniente para nosotros asi que me gusta. Y tambien quien quiere verlo puede ver cuando quiera. Pero aqui hay un problama muy chiquitito, es mucho trabajo si no hay nada quiero escribir aunque corro poquisimo.

El mes pasado, corri como 340km en total, es mi larguisima distancia nunca he corrido. Que barbara soy yo! Es que aunque solo corri esta maxima distancia, tengo muy muy preocupada. No puedo quijar este problema. Graciadamente, mi tecnico va a organizar un evento del medio maraton en el parque Yoyogi en el jueves a las 4 de la tarde. No se quien va a juntar con nosotros, pero espero que mucha gente vaya a aconpanarnos entonces.

Porpuesto, fui de correr al parque en mi colonia despues de trabajo para 6k en el paso de 75% HR.Creo que mi cuerpo no estuvo cansado, asi que se me escapo y corri derecho hacia adelante sin darme cuenta, pero no necesitabacorrer rapidamente. Sinti frescada despues del ejercicio de hoy. He decidi que voy a correr en la carrera por 10km en el sabado. No puedo esperar!

Estoy pensando que voy a hacer despues del maton. Claro que sigo corriendo para mi goal.
A mi, me gustaria aprender el baile Salsa otra vez, ya que se me estoy olvidando poco a poco.

el esfuerzo de hoy:
millage: 6.33km
tiempo: 35m57s
5:31-5:22-5:42-5:40-5:42-6:04-1:55
tiempo medio: 5m40s
hrAVG: 141-75%
speedAVG: 10.6km/h
cal: 315kcal