a several of logs from wednesday to weekend

I was going to post some logs more earlier, but I couldn't update them soon, so sorry!

Good thing; Took a dayoff on Thursday, never gave up myself in the 10k time trial even though the course was so hilly continualy and my friend is coming back from D.C. in November.
Bad thing; maybe nothing.
Surprising thing; I got a mail from Yumiko, she saw me while running at Gosho on Thursday, so surprised! Then I got faster than I needed but felt so good and could make a PB at Gosho!!!

wednesday's efforts:
Ran with chic and I was supposed run as 5k easy/steady in the morning. 20k in the evening. Easy warm up, then 12k @80%HR, then cool down.
But I felt heavy and my legs couldn't move so ran a bit slower.

mil: 20.67km
5k as easy: time: 27:04 avg HR: 148-76% avg Pace: 5:22/km mil: 5.04km
11.03k as 75%: time: 55:41 avg HR: 143-74% avg Pace: 5:02/km mil: 11.03km
4.60k as cool down: time: 25:40 avg HR: 134-69% avg Pace: 5:34/km mil: 4.6km
time: 1:48:26
avg HR: 141-73%
avg Pace: 5:14/km
cal: 811kcal
beginning time: 7:12pm
location: yoyogi Park

thursday's efforts:
Easy to 75% at Gosho, got so faster because it was so beautiful day, and made a PB.
Then Yumiko saw me when she was taking a cab, so surprised!
Had sports massage after running and ate tasty lunch with Ma.

mil: 12.36km
warm up: time: 22:18 avg HR: 138-72% avg Pace: 4:57/km mil: 4.5km
lap2: time: 15:18 avg HR: 156-80% avg Pace: 4:37/km mil: 3.31km
lap3: time: 14:48 avg HR: 168-87% avg Pace: 4:29/km mil: 3.29km
cool down: time: 6:25 avg HR: 152-78% avg Pace: 4:51/km mil: 1.23km
time: 58:51
avg HR: 152-78%
avg Pace: 4:45/km
cal: 543kcal
beginning time: 10:37am
location: gosho

friday's efforts:
I took a late shift for my co-worker, he couldn't take a dayoff for a long time, though.
That's why I could run in the morning, basically it made available to him and me.

mil: 16.30km
time: 1:32:48
avg HR: 137-71%
avg Pace: 5:41/km
cal: 719kcal
beginning time: 7:11am
location: inokashira park

saturday's efforts:

ran in the 10k time trial for women which supported by Nike women.
It was serious time trial only for me but there was no one was running seriously... even Namban girls who went for run with me, they were running as jogging as fun event, never mind.
mil: 12km
2km as warm up:
1km: 4:09 2km: 4:18 3km: 4:04 4km: 4:21 5km: 4:15
6km: 4:18 7km: 4:26 8km: 4:15 9km: 4:21 10km: 4:07
time: 42:39
beginning time: 9:37am
location: odaiba

sunday's efforts:
this is a last chance to complete a long run, but feel like running another LSD one more before the race. I'm not satisfied my training and TT result yet...
Today we choose the combo run, I was comfused in the middle but I followed a first combo and after 25km, just followed Fulton loop.
mil: 35km
time: 3:11:20
avg HR: 148-76%
avg Pace: 5:28/km
cal: 1687kcal
beginning time: 7:58am
location: yoyogi park
weekly mileage: 111km
monthly mileage: 471km
(I might reach around 490km only this month)

easy running for 11.63km

Ran in my neighborhood after work, I would like to get to Gosho tonight but I saved energy for tomorrow since I'm supposed to run for 20K in the Park. When I finished running, it was stopped raining, hope tomorrow will be a beautiful day.

today's efforts:
mil: 11.63km
time: 1:05:36
avg HR: 134-69%
avg Pace: 5:38/km
cal: 488kcal
beginning time: 8:07pm
location: my neighborhood

opened an umbrella during recovery running

It was hard raining during recovery running, it might not be safe acting but I didn't want to get weat by raining tonight. Just ran to the gym in my neighborhood and turned back to my place, it was cold and windy night.
In the gym, did some core strength for back, and tummy.

today's efforts:
mil: 4km
time: 24:05
avg HR: 128-66%
avg Pace: 6:10/km
cal: 165kcal
beginning time: 8:05pm
location: in my neighborhood

pace run with coach & researching fashion trend

I realized I need speed training from Friday's workouts, but some time I want to go for research trend, fashion, and something like that. Now we can know it through Google, but going out to town is easy and direct. As a result, I got a pair of Asics Tarther Japan!!!, I spent a lot of money for a RUNNING SHOES, not for heels, either boots. I believe that they support me to get up my motivation and my 3rd Marathon. Look forward to put them tomorrow.

Today, I went to the Palace with my matie Steve. We ran for 6laps, 30K. According to matie, I ran slower as he expected, I thought I could be okay to make target time, but actually I was too slow, OHHH NOOOOOH, shocked...

today's efforts:
mil: 30k?
time: 2:21:04
lap1 as warm up: time: 27:15
lap2: time: 23:08 avg HR: 142-73% avg Pace: ?
lap3: time: 22:37 avg HR: 164-85% avg Pace: 4:43/km mil: 4.79km
lap4: time: 22:31 avg HR: 169-87% avg Pace: 4:42/km mil: 4.78km
lap5: time: 22:32 avg HR: 173-89% avg Pace: 4:42/km mil: 4.79km
lap6: time: 22:39 avg HR: 175-90% avg Pace: 4:45/km mil: 4.76km

avg HR: 160-82%
avg Pace: 4:55/km
cal: 1,420kcal
beginning time: 8:21am
location: the imperial palace
weekly mileage: 103km

steady saturday park run as an early bird

mil: 5K
time: 28:50
beginning time: 6:42am
weekly mil: 73km

a hard one & a tough night

There was a few of people when I arrived at the track in the Inokashira Park in my neighborhood. I was running as warming up for 4.6km while needed 1 lap more for 5k as warming up. And next dashed up to 4:20/km pace for 5km. I felt so much hard since I've been training for long distance, so survived without speed trainig. I realized that people increased during my running.

Tonight, I got stitch again after 2km of speed training, then I got slowdown for 1 lap and started again next walked slowly. After feeling better, started running again, though. Steve usually says, "tomorrow is another day." Today, I need to complete today's plan. I’ve never gaven up tonight hard running even though walked some times.

I was worrying about my weight is getting lost everyday, but I felt so heavy during pace running. I realized I'm not slim, thin, either figure. In my opinion, can't get any weights for speed training!!!

today's efforts:
time: 1:12:38
lap1: time: 4:13 avg HR: 168-87% avg Pace: 4:20 mil: 0.98km
lap2: time: 4:18 avg HR: 176-92% avg Pace: 4:21 mil: 0.98km
walked 1 lap
lap3: time: 5:44 avg HR: 152-78% avg Pace: 5:44 mil: 1.00km
I got stitch then and walked 1 lap
lap4: time: 4:23 avg HR: 170-88% avg Pace: 4:24 mil: 0.99km
lap5: time: 4:21 avg HR: 176-92% avg Pace: 4:21 mil: 1.00km
mil: 13k
avg HR: 75%-145%
avg Pace: 5:37/km
cal: 623kcal
beginning time: 8:08pm
location: on a track in the Inokashira Park
weekly mil: 68km

gosho run with chic for 10k

I was supposed to run for only 10k but got increased only 2km again.
Chic and I ran for 3laps at Gosho as usual, and when we headed into Tokyo gym, Steve showed us up in front of Picture Gallery! and we ran for only a few hundred meters behind the Gallery.
Steve, thank you for coming and joining us even though it was a little bit of distance.

Because of Chic and I will run tomorrow very hard, we saved energy for then. We have done good running tonight, it was dry and cool night but we were sweating a lot.

today's efforts:
mil: 12k
time: 1:09:19
lap1 as warm up: time: 19:00 avg HR: 128-66% avg Pace: 5:50/km mil: 3.25km
lap2 as steady: time: 16:58 avg HR: 145-75% avg Pace: 5:14/km mil: 3.24km
lap3 as steady: time: 16:49 avg HR: 153-79% avg Pace: 5:11/km mil: 3.24km
avg HR: 137-71%
avg Pace: 5:38/km
cal: 537kcal
beginning time: 7:17pm
location: gosho
weekly mileage: 55km

go on the wagon + wednesday pace running in the park

I go on the wagon at the moment by the Marathon, not forever. I would like to do good things before that, for example take some vitamins, do stretch and muscle training etc + stop drinking any alcohol by the race. There is about only one month. (All things are my coach's instructions, actually...)

Tonight, ran in the Park as usual but the road was closed, it's under construction. During running, Gareth and Steve called my name then said "Hello" each other, but I kept running in the same pace since already on the pace running. After that a stranger runner stepped closer to me and asked to join for running, I said OK because it could be ok as a bodyguard. I saw youg drunkers in the running course, I was scared a little bit them, so why not! He said he got elected for 1st Tokyo Marathon, it was 1st training day for the Marathon, oh lucky him!!!

today's efforts:
mil: 24km
time: 2:09:52
lap1 as warm up: time: 29:45 avg HR: 129-66% avg Pace: 5:57/km mil: 5k
lap2 as HR150: time: 1:12:21 avg HR: 152-78% avg Pace: 5:08/km mil: 14km
lap3 as cool down: time: 27:46 avg HR: 148-76% avg Pace: 5:31/km mil: 5km
avg HR: 146-75%
avg Pace: 5:23/km
cal: 1120kcal
beginning time: 6:04pm
location: yoyogi-park
weekly mileage: 43km

steady 15k running at gosho on tuesday night

I just started running at Gosho as usual, then I passed Shoji-san!
He said he has already done 2 laps running there and he was going to back to home! How coincidentally meeting! He also has passed Akira-kun ahead 1km (behind 1km for Shoji-san), everybody is running, it's time to run and run.

I took a long time between running and running since last time, but still my legs were heavy as elephant's... too hard to run with them, and I'm getting lose my weight, have lost about 3k after the marathon Lake-Toya and still losing. I should had to take more break?
I'm eating a lot every time, ate Yakiniku last night, a BIG CHINESE LUNCH with my big eater co-worker but I can lose my weight, it's kind of serious problem.

Running was good except sore muscles, I followed my today's plan, 75% steady run and some hill-up dash, well-done.

today efforts:
time: 1:24:19
mil: 15k
warm up for 3.95km, steady run at 75% for 9.72km, and cool down for 1.34km
lap1: time: 16m49s3 avg HR: 146-75% avg Pace: 5:12 mil: 3.23km
lap2: time: 16m43s1 avg HR: 152-78% avg Pace: 5:09 mil: 3.24km
lap3: time: 17m18s9 avg HR: 148-76% avg Pace: 5:20 mil: 3.24km

avg HR: 140-72%
avg Pace: 5:35/km
calories: 676kcal
beginning time: 7:15pm
location: at Gosho

monday's recovery running

I went to Zenpukuji-Park for recovery running for only 4k. My running coach Steve looked like disagree with my intensity for running so ran only 4k. I feel better than before running, recoveryrunning works for me. During running, I've passed Yasuko-chan, we are neighbors!!!

Great I've done today's duty! that's why feel free to have a good day!

today's efforts:
mil: 4k
time:25:37
avg HR: 132-68%
avg Pace: 5:56/km
cal: 192kcal
beginning time: 6:30am
location: zenpukuji park

2nd annual tour de yamanote

I was really glad to join this fun and tough event with everyone, even though Rie-don couldn't make it. We were over 16 people, some people stopped at somewhere and some people joined from some where.

We ran around a whole Yamonate Line from Harajuku toward Shibuya, Ebisu, Shinagawa and Tokyo to Harajuku, it was a completely beautiful day.
My running friend Jayne could finish easily, and also Ma-chan! Yuka-chan did a great job, she has done a first 39km running! Well done everyone.

We had taken a lot of pictures by paper is different from last time.

I had a plan, running pace, HR status as usual. But it looked like a plan has changed, we couldn't beat the others as selfish. If wanted to do it definitely, I might had to run by myself in the Park, the Imperia Palace, or somewhere.

By the way, I completed for 116k as this week's running!
My longest mileage is getting longer every week, it could be around 500k??? It is a problem, isn't it?

today's efforts:
mil: 39k
time: 3h54m2s
avg HR 135-70%
avg Pace: 6m05s
cal: 1820kcal
begininng time: 7:06am
location: around JR Yamanote Line
weekly mileage: 116km

where has gone my blog for a week!

I was shocked so much when I was writing a blog for a week, then a pop-up showed up suddenly without message, then I clicked "No" and "No" next my blog that I wrote has gone. Then lost my motivation to report... it was kind of an accident!

monday:
No run since attended Mami and Gary's wedding. Felicidades Mami and Gary! I had too much alcohol...


tuesday:
I ran twice; for 5k very slowly in the mornong and for 13k in the afternoon in my neighborhood.

my efforts:
in the am
mil: 5k
time: 29m44s
avg HR: 139-72%
avg Pace: 5m45s
cal: 245kcal
location: Zenpukuji Park
beginning time: 6:18am

in the pm
mil: 13k
time: 1h07m00s
avg HR: 142-73%
avg Pace: 5m24s
cal: 569kcal
location: in my neighborhood
beginning time: 3:04pm

wednesday:
I was supposed to run at 5k easy warm up, then 10k @HR160, then 5k easy.
After 3k of HR running, got stitch and just stopped. So ran again in the night under the moon.

my efforts:
in the am
mil:8.7km
time: 53m00s
avg HR: 137-70%
avg Pace: 6m01s
cal: 410kcal
location: in the Inokashira Park on a track
beginning time: 6:50am

in the pm
mil:14km
time: 1h15m06s
lap1: time: 4:29 avgHR: 159-82% avgPace: 4:34 mil: 0.99km
lap2: time: 4:40 avgHR: 160-82% avgPace: 4:42 mil: 0.98km
lap3: time: 4:39 avgHR: 162-84% avgPace: 4:39 mil: 1.00km
lap4: time: 4:44 avgHR: 160-82% avgPace: 4:43 mil: 0.99km
lap5: time: 4:45 avgHR: 160-82% avgPace: 4:45 mil: 1.00km
lap6: time: 4:44 avgHR: 162-83% avgPace: 4:44 mil: 1.00km
lap7: time: 4:48 avgHR: 162-84% avgPace: 4:56 mil: 0.99km
lap8: time: 4:53 avgHR: 159-82% avgPace: 4:54 mil: 0.99km
lap9: time: 4:49 avgHR: 162-83% avgPace: 4:49 mil: 1.00km
lap10: time: 4:52 avgHR: 160-82% avgPace: 4:52 mil: 1.00km

avg HR: 148-76%
avg Pace: 5m21s
cal: 685kcal
location: in the Inokashira Park on a track
beginning time: 9:44pm

thusrday:
ran in the morning for 5k very easy and slowly as recovery run.

my efforts:
mil: 5km
time: 29m56s
avg HR: 132-68%
avg Pace: 5m51s
cal: 224kcal
location: in the Zenpukuji Park
beginning time: 8:05am

happy friday:
Went for tempo run after work: Start with warm up at HR135. Then speed up to 155bpm and up more to 160bpm. Cool down at 75% for three to four km.
mil:12.7km
time: 1h07m33s
lap1: time: 4:49 avgHR: 154-79% avgPace: 4:53 mil: 0.99km
lap2: time: 4:42 avgHR: 157-82% avgPace: 4:46 mil: 0.98km
lap3: time: 4:46 avgHR: 156-84% avgPace: 4:49 mil: 0.99km
lap4: time: 4:51 avgHR: 156-80% avgPace: 4:55 mil: 0.98km
lap5: time: 4:37 avgHR: 162-83% avgPace: 4:39 mil: 0.99km
lap6: time: 4:32 avgHR: 163-84% avgPace: 4:44 mil: 0.99km
lap7: time: 4:39 avgHR: 163-84% avgPace: 4:42 mil: 0.99km
lap8: time: 4:38 avgHR: 165-85% avgPace: 4:38 mil: 1.00km

avg HR: 146-75%
avg Pace: 5m18s
cal: 604kcal
location: in the Inokashira Park on a track
beginning time: 9:44pm

saturday's running with Rie-don
I needed a company for today's run since I felt so much tired and couldn't manage by myself, so I asked Rie-don to run together. We had good light tempo run as similar original program. And we've met Yasuko-chan twice coincidentally, so finally we took a Chuo-sen to get back together.

my efforts:
mil: 20km
time: 1h44m13s
avg HR: 141-73%
avg Pace: 5m19s
cal: 876kcal
location: the Imperial Palace
beginning time: 2:16pm

completely exhausted

I went to Yoyogi Park as usual for LSD 35k, to get be there earlier left my place at 7:20 and took a train. I think my decision was right since could join today's lunch with Pete from Boston, recoverying Colin, not joining Steve so often and Rie-don. We had buffet in the restaurant, ate some lever.
After lunch, I rushed to my home to welcome my friend.

today's efforts:
mil: 35k - at 5:30 ~ 6:00/km for 25 km. From 25 to 30 km, try to be faster than 5:30/km, but I had jointache, just ran barely, and cool down for 5K after 3ok. And missed the timing to press the red buttom, just did my best.

time: 3h16m36s
avg HR: 153-79%
avg Pace: 5m44s
cal: 1799kcal
beginning time: 8:08am
location: Yoyogi Park
weekly mileage: 108km

the summary on this week

wednesday: 5k easy warm up, then 12k @ HR 155 bpm, then 3k easy cool down in the Yoyogi Park with a chica. Actually I missed the timing to press the red botom.

efforts:
mil: 20k - 5k as warm up, 12k at 155bpm and 3k as cool down.

lap1: time: 52m37s avg HR: 145-75% avg Pace: 5:05m/km mil: 10.3km
lap2: time: 37m55s avg HR: 154-79% avg Pace: 4:55m/km mil: 7.69km
cool down: time: 13m45s avg HR: 132-68% avg Pace: 6:36m/km mil: 2.03km

time: 1h44m18s
avg HR: 147-76%
avg Pace: 5m12s
cal: 935kcal
beginning time: 7:05pm
location: Yoyogi Park

thursday: After work, I headed into Tokyo Gym in front of Sendagaya Station for run in Gosho in the rain. I saw nobody even though I visited one of three meccas for run in Tokyo.
One is the Palace, one is the Yoyogi Park, and last one is the Akasaka Togu Gosho. Because of ran in the rain, my fingers looked like plunes.

efforts:
mil: 14k - 5k as warm up, 1,325m at 150bpm for four laps and 3.75k as cool down.

lap1: time: 6m38s avg HR: 150-77% avg Pace: 5:01m/km mil: 1.32km
lap2: time: 6m39s avg HR: 150-77% avg Pace: 5:04m/km mil: 1.31km
lap3: time: 6m43s avg HR: 152-78% avg Pace: 5:05m/km mil: 1.32km
lap4: time: 6m45s avg HR: 152-78% avg Pace: 5:04m/km mil: 1.33km

time: 1h16m51s
avg HR: 140-72%
avg Pace: 5m25s
cal: 644kcal
beginning time: 7:14pm
location: Gosho + Picture Gallery

friday: morning easy run in the rain
I feel like an athlete since I have been running in the rain even though no one run! But I know Steve has run today in the typhoon day, amazing.

efforts:
mil: 5k as easy run
lap1: time: 11m34s avg HR: 119-62% avg Pace: 6:27m/km mil: 1.79km
lap2: time: 9m51s avg HR: 140-72% avg Pace: 5:32m/km mil: 1.78km
lap3: time: 9m55s avg HR: 146-75% avg Pace: 5:30m/km mil: 1.80km

time: 31m21s
avg HR: 134-69%
avg Pace: 5m50s
cal: 244kcal
beginning time: 6:14am
location: Inokashira Park

saturday: Gosho up + pace run at 4:40 for fifth laps
It was sunny, windy and beautiful day, and I got a tam. It was a little bit hard to keep running in the same pace in the windy day. I saw a guy at training room in the tokyo gym by coincidence, it's a small world.

efforts:
mil: 14k, 4.78km as warm up, 6.625km as pace running, and 2.99 as cool down
lap1: time: 6m00s avg HR: 162-83% avg Pace: 4:41m/km mil: 1.28km
lap2: time: 6m05s avg HR: 164-85% avg Pace: 4:40m/km mil: 1.30km
lap3: time: 6m03s avg HR: 167-86% avg Pace: 4:37m/km mil: 1.31km
lap4: time: 6m04s avg HR: 168-87% avg Pace: 4:40m/km mil: 1.30km
lap5: time: 6m05s avg HR: 170-88% avg Pace: 4:45m/km mil: 1.28km

time: 1h14m20s
avg HR: 151-78%
avg Pace: 5m13s
cal: 700kcal
beginning time: 10:13am
location: Gosho + Picture Gallery

hutsle tuesday running on a track

I went for run to track in the Inokashira Park tonight, and ran for 25 laps. Tonight's running was cool, not humid, some people, and under the moon light running. I tried to get up my HR from 140bpm to 160bpm, 3k at 140bpm, 3k at 150bpm, and eventually 4k at 160bpm. I had sore knee a little, might should run more easier. However, felt pretty good at beginning though, just tried as my coach's instruction.
Running on a track is nice to measure exactly mileage but it makes me feel dizzy even though could accustom myself soon after a couple of laps, anyway, satisfied tonight's workouts.

today's efforts:
mil: 15k - 2.5k as warm up, 10k on a track run and 2.5k as cool down.
lap1: time: 5m07s avg HR: 138-72% avg Pace: 4:58m/km mil: 1km
lap2: time: 5m16s avg HR: 138-72%avg Pace: 5:01m/km mil: 1km
lap3: time: 5m16s avg HR: 138-72% avg Pace: 5:03m/km mil: 1km
lap4: time: 4m49s avg HR: 150-77% avg Pace: 4:40m/km mil: 1km
lap5: time: 4m54s avg HR: 150-77% avg Pace: 4:43m/km mil: 1km
lap6: time: 4m55s avg HR: 150-77% avg Pace: 4:41m/km mil: 1km
lap7: time: 4m35s avg HR: 160-82% avg Pace: 4:27m/km mil: 1km
lap8: time: 4m42s avg HR: 162-83% avg Pace: 4:28m/km mil: 1km
lap9: time: 4m47s avg HR: 162-83% avg Pace: 4:33m/km mil: 1km
lap10: time: 4m47s avg HR: 160-82% avg Pace: 4:33m/km mil: 1km
time: 1h23m05s
avg HR: 137-71%
avg Pace: 5m12s
cal: 669kcal
beginning time: 8:37pm
location: on a track in the Inokashira Park

monday recovery running to gym and some muscle training

I just ran as recovery to gym and did some muscle training for back and tummy. I stretched with a balance ball and stretch pole. I felt sicky since hanged upside down with machines and a balance ball. I was trying to leave early from office but got overtime work so couldn't go for have massage. Now it's time to sleep!

today's efforts:
mil: 5k
time: 30m54s
avg HR: 119-61%
avg Pace: 6:10m/km
cal: 193kcal
beginning time: 8:24pm
location: neighborhood

well done, me!

I focus on running as planned, I completed for 112km this week!!!

wednesday, HR test
First of all, I went to park to join Steve and Keren. We did HR test. But I forgot to press my watch to measure the mileage sometimes, so I am not sure the results. According to Steve, I was poor his colleague. Actually, my running wasn't succeed since coudn't run properly in an unusual place. I had a conversation about training with Steve in front of Harajuku Station after workouts.

wednesday's efforts:
mil: 16k
time: 1h20m22s
avg HR: 147-86%
avg Speed: 5:18m/km
cal: 730kcal
beginning time: 7:15pm
location: Yoyogi Park and Oda Field


thursday running with a chick.
Ran at Gosho with a chick as planned, we tried some workouts, 4 times of hill-up dush and 150 HR running. Afterwards, we had a Shochu at platform, so fun.

thursday efforts:
mil: 15km
time: 1h14m46s
warming up: time: 8m41s mil: 1.0km avg HR: 108-56% avg Pace: 7m10s
lap1 at Gosho: time: 17m52s mil: 3.33km avg HR: 134-69% avg Pace: 5m19s
lap2 at Gosho: time: 17m50s mil: 3.33km avg HR: 142-73% avg Pace: 5m20s
lap1 at PG : time: 6m49s mil: 1.31km avg HR: 147-76% avg Pace: 5m03s
lap2 at PG : time: 6m50s mil: 1.31km avg HR: 152-78% avg Pace: 4m55s
lap3 at PG : time: 6m56s mil: 1.31km avg HR: 150-77% avg Pace: 4m59s
lap4 at PG : time: 6m54s mil: 1.31km avg HR: 150-77% avg Pace: 5m00s
lap5 at PG : time: 6m43s mil: 1.31km avg HR: 148-76% avg Pace: 4m56s
avg HR: 139-72%
avg Speed: 5:22m/km
cal: 612kcal
location: Gosho, and around picture gallery
beginning time: 7:26pm


happy friday running as aerobic run, warm up for a few of Km plus aerobic run for over 10km in my neighborhood,

friday's efforts:
time: 1h09m36s
mil: 15km
avg HR: 153-79%
avg Speed: 4m54s/km
cal: 666kcal
location: neigborhood.
beginning time: 8:32pm


saturday neighborhood run, I waited and waited for Saturday. I need more sleep and nutrution as a hard runner.

saturday's efforts:
time: 1h08m06s
mil: 12km
avg HR: 138-71%
avg Speed: 5m21s/km
cal: 651kcal
location: neigborhood
beginning time: 8:32pm


sunday Park run, I couldn't get up soon, I was staying in my Futon for over 30mins, should I go? should I rest? I made my conclusion, I definitely go to the park! I rode my bike to Yoyogi Park as usual, and I was going to buy some bagles which Shoji-san recommended, but couldn't find it unfortunatelly.
Around 30k, I had hipache but I didn't walk.

sunday's efforts:
mil: 34km
time: 3h10m30s
warming up: time: 14m57s6 mil: 2.5km avg HR: 133-69% avg Pace: 5m46s
warming up2: time: 14m40s0 mil: 2.5km avg HR: 138-72% avg Pace: 5m33s
lap1: time: 14m29s mil: 2.5km avg HR: 140-72% avg Pace: 5m31s
lap2: time: 13m57s mil: 2.5km avg HR: 142-73% avg Pace: 5m17s
lap3: time: 14m00s mil: 2.5km avg HR: 144-74% avg Pace: 5m08s
lap4: time: 14m00s mil: 2.5km avg HR: 147-76% avg Pace: 5m05s
lap5: time: 13m09s mil: 2.5km avg HR: 154-79% avg Pace: 4m58s
lap6: time: 13m29s mil: 2.5km avg HR: 154-79% avg Pace: 5m07s
lap7: time: 13m39s mil: 2.5km avg HR: 155-80% avg Pace: 5m12s
lap8: time: 13m27s mil: 2.5km avg HR: 157-82% avg Pace: 5m10s
lap9: time: 13m32s mil: 2.5km avg HR: 158-82% avg Pace: 5m08s
lap10: time: 13m25s mil: 2.5km avg HR: 160-82% avg Pace: 5m06s
lap11: time: 13m34s mil: 2.5km avg HR: 157-82% avg Pace: 5m15s
lap12: time: 13m25s mil: 2.5km avg HR: 160-82% avg Pace: 5m06s
lap13: time: 13m43s mil: 2.5km avg HR: 147-82% avg Pace: 5m15s
cool down: time: 9:57 mil: 1.5km avg HR: 145-75% avg Pace: 6m43s

avg Speed: 5:19m/km
cal: 1748kcal
location: Yoyogi Park
beginning time: 8:15am

positive running

Monday, went to gym for muscle training and ran for 7k very slowly.

my efforts:
mil: 7k
time: 51m29s
avg HR: 122-63%
avg Pace: 6m35s/km
cal: 330kcal
beginning time: 7:57pm
location: in my neighborhood

Tuesday, it was cold rainning day. I didn't see any runners. How many runners have run tonight in Tokyo? I was supposed to run at Gosho, but it's bad condition, wet, slippery ground and dark. Eventually ran in my neighborhood as usual.

my efforts:
mil: 14km
warming up for 4Km - 150% running for 10km
details of 150% running
time: 44m58s avg HR: 148-76% avg Speed: 5m035s/km
time: 1h16m04s
avg HR: 122-63%
avg Pace: 6m35s/km
cal: 639kcal
beginning time: 7:56pm
location: Inokashira Park
weekly mileage: 21km

failure sunday running

I have been shocked completely since I knew that should had to run more faster than these results!!! so sad...
--------------------------------------------------------------------------------
My running friend Gareth gave me a good advice about relationship between energy gel and burning fat. I charged an energy gel before start, and then he said I shouldn't had any gels before start since body could consume gel then not to burn off body's fat. But if I start running without gel, body could burn body's fat and should charge an energy gel every 5km, it's sort of effective running. Oh, Marathonners should carry eight gels for a Marathon?

Well, I should not eat before running and should not charge an energy gel, then should not have a banana? I should had to ask him what should I eat before running? No meal is better???

No many companios in Yoyogi Park today, so looked like empty even though there were a lot of strangers. We were Gareth, Arnald from Singapole and I, only three. After starting, they had gone quickly, so just followed my watch's number not to get faster either slower. I could manage 33K without walking. I've passed Rebecca at last lap, we ran together just about 1km. We had nice running even short distance. It seemed like Gareth and Arnald have already gone when I finished, time was noon.

Took a nap for three hours, so I feel good now, but I can sleep more.

today's efforts:
Run for 33K, target pace = 5:30 ~ 6:00/km
mil: 33Km
time: 3h21m46s
avg HR: 141-73%
avg Pace: 5:48min/km
cal: 1695kcal
beginning time: 8:26am
location: Yoyogi Park
weekly mileage: 100km

details:
lap1: time: 15m19s avg HR: 133-69% avg Pace: 5:43min/km mil: 2.62km
lap2: time: 15m41s avg HR: 133-69% avg Pace: 6:00min/km mil: 2.61km
lap3: time: 15m09s avg HR: 130-67% avg Pace: 6:00min/km mil: 2.58km
lap4: time: 15m34s avg HR: 132-68% avg Pace: 5:59min/km mil: 2.60km
lap5: time: 15m28s avg HR: 134-69% avg Pace: 5:58min/km mil: 2.59km
lap6: time: 15m26s avg HR: 135-70% avg Pace: 5:54min/km mil: 2.61km
lap7: time: 15m15s avg HR: 137-72% avg Pace: 5:51min/km mil: 2.60km
lap8: time: 15m16s avg HR: 142-73% avg Pace: 5:53min/km mil: 2.59km
lap9: time: 15m09s avg HR: 144-74% avg Pace: 5:49min/km mil: 2.60km
lap10: time: 15m16s avg HR: 146-75% avg Pace: 5:53min/km mil: 2.59km
lap11: time: 14m40s avg HR: 150-77% avg Pace: 5:35min/km mil: 2.62km
lap12: time: 14m17s avg HR: 154-79% avg Pace: 5:28min/km mil: 2.61km
lap13: time: 14m12s avg HR: 161-82% avg Pace: 5:25min/km mil: 2.62km
last 500m: time: 2m50s avg HR: 162-83% avg Pace: 5:13min/km

otokomae?

Today's my duty was steady run at 75% for 14K, left my place before breakfast, via Inokashira Park to Koganei Park. Today's running distance is only 14K, so not run in the Park, just through it and went back via Tamagawa Josui. Today's weather was so soft, cool and dry. Running season has started, I passed a lot of runners today, it seemed everyone started for the fall race.

I went to Tokyo Rikuren for sign up for TW on Thurday, now I'm getting nervous about my marathon. Ummm I'm wondering that could finish under my wishing time? Now I have backache, it's so hard. I went for having muscle massage last night, and went for having Thai massage today, everybody said my back is so hard, that's why I did some stretching with a stretch pole, and a balance ball in the gym. Hope it will be better, soft and smooth.


And I had a tasty OtokomaeTofu tonight, now I'm giving myself to Tofu. It's so yummy and healthy.
By the way, Otokomae means cool man, studmuffin(?).


today's efforts:
mil: about 16km, 2km for warm up and 13k steady and 1k for cool down.
time: 1h30m16s
avg HR: 140-73%
avg Speed: 5:30min/km
cal: 743kcal
beginning time: 9:30am
location: via Inokashira Park to Koganei Park and passed through Tamagawa Josui, a nice running course.

today's run, johnny & dean and deluca etc...

Today, took a dayoff because of working on last Saturday, I had something to do, kind of busy day today. I watched a movie Hotel Rwanda, had massage, applied for TIWM, met my friends, and we had some coffee at Dean & Deluca, then had a conversation about Tofu. The name is so unique it called Johnny, but my friends had been known that and already eaten. I took one of them, and ate without soysauce since my frienads recomended like that way. It was so good, it made by beans apparently, tates like a pudding of edamame, hope you can see... Anyway, I had a g day, experinced something new. I'm going to search the store carries Johnny in my neighborhood.



today's efforts:
Started running after massage before lunch. Today's run was so hard, warm up for 1k as easy, speed up to 75% HR for 5k, and next speed up more faster to 88% for 5k and cool down. Actually I couldn't 88% run for 5k, managed for only 4k, I just got slow down, I was empty no power...

mil: 11k
time: 55m48s
5k at 75% HR max time: 25m12s avg HR: 146- 75% avg pace: 5m02s
4k at 88% HRmax time: 17m50s avg HR: 169-87% avg pace: 4m19s
avgHR: 152-78%
avg pace: 4m57s/km
cal: 533cal
beginning time: 1:27pm
location: neighborhood

park running with a chic

A few of weeks ago, I complained Jayne a little bit about my training "I ran alone and bored!". Last night we ran together for 5 laps at 4:45 to 4:50 pace!!! It was great running. I'm really really glad that she is getting improved her running, she is not only so cute but also very brave, and so cool.

I should keep following my schedule, run healthy, run beauty, and run delightfully.

today's efforts:

mil: 18k
time: 1h32m32s
warm up for 2laps - pace running at 4:45 to 4:50 for 6laps - cool down for 1lap
lap1 time: 10:48 avg HR: 135-70% pace: 5:37min/km
lap2 time: 11:15 avg HR: 152-78% pace: 4:47min/km
lap3 time: 11:15 avg HR: 152-78% pace: 4:47min/km
lap4 time: 9:42 avg HR: 153-79% pace: 4:49min/km
lap5 time: 10:05 avg HR: 157-82% pace: 4:44min/km
lap6 time: 9:02 avg HR: 160-82% pace: 4:48min/km

avg HR: 148-76%
avg pace: 5:07min/km
cal: 847kcal
beginning time: 7:04pm
location: Yoyogi Park

tuesday running

I was supposed to run for 70% HRmax, actually I did 73% running...
I suspect that yesterday's running wasn't recevery slow running.
I just ran faster, so should had to go more slowly.

today's efforts:
mil: 12k
time: 1h07m17s
avg HR: 139-72%
avg Speed: 10.8km/h
cal: 552kcal
beginning time: 7:59pm
location: neighborhood

monday recovery running

Went for run to Gosho in the morning, I had some companions for this. Even though we enjoyed after typhoon, it was so humid during running. Afterwards, enjoyed having a grape sorbet and Italian lunch, since we need to get nutrition measurably. However, ordered a lot of tomato's taste plates, pasta, salad, and a capricciosa. They were so tasty, satisfied.

today's efforts:
time: 1h05m
mil: 10k
avg HR: 147-76%
avg Speed: 11.5km/h
cal: 595kcal
beginning time: 10:21am
location: Gosho

weekend running

I had to work a whole day on Saturday from 9 to 6. Enjoyed having chinese lunch, it's only enjoyable thing while working. I was supposed to run for 12K in the morning and go to gym for muscle trainning.
Got up at 6:30am, so had no time for 12k running. I just did light yoga for 20minutes. I felt reflesh very much but it was not soft. After work, ran for over 12k in my neighborhood, the same course around a creek.

saturday's efforts:
mil: 13K
time: 1h12m55s
avg HR: 144-74%
avg Speed: 11.6km/h
cal: 641kcal
beginning time: 7:46pm
location: neighborhood

the details:
2k warming up- 10laps of 75% HR running - 1k cool down
1lap: mil: 800m time: 4m01s avg HR: 146 - 75% avg Speed: 12.6km/h
2lap: mil: 800m time: 4m02s avg HR: 148 - 76% avg Speed: 12.5km/h
3lap: mil: 800m time: 4m05s avg HR: 147 - 76% avg Speed: 12.4km/h
4lap: mil: 800m time: 4m04s avg HR: 147 - 76% avg Speed: 12.4km/h
5lap: mil: 800m time: 4m03s avg HR: 150 - 77% avg Speed: 12.5km/h
6lap: mil: 800m time: 4m08s avg HR: 146 - 75% avg Speed: 11.8km/h
7lap: mil: 800m time: 3m50s avg HR: 160 - 82% avg Speed: 13.1km/h
8lap: mil: 800m time: 3m45s avg HR: 166 - 86% avg Speed: 13.4km/h
9lap: mil: 800m time: 4m01s avg HR: 166 - 86% avg Speed: 12.5km/h

sunday's efforts:
time: 2h33m58s
mil: 30k
avg HR: 164-86%
avg Speed: 12.1km/h
cal: 1591kcal
beginning time: 8:14am
location: Yoyogo Park and neighborhood

the details:
warming up for 5K
time: 14m22s avg HR 139-72% avg Speed 10.4km/h

lap 1 time: 9m13s avg HR: 150-77% avg Speed: 12.2km/h
lap 2 time: 9m04s avg HR: 163-84% avg Speed: 13.1km/h
lap 3 time: 8m59s avg HR: 169-87% avg Speed: 13.2km/h
lap 4 time: 9m10s avg HR: 170-88% avg Speed: 12.8km/h
lap 5 (I got stitch then)
time: 9m35s avg HR: 166-86% avg Speed: 11.5km/h
lap 6 time: 9m34s avg HR: 168-87% avg Speed: 12.6km/h
lap 7 time: 9m28s avg HR: 170-88% avg Speed: 12.3km/h
lap 8 time: 9m28s avg HR: 174-90% avg Speed: 12.7km/h
lap 9 time: 10m52s avg HR: 165-85% avg Speed: 10.9km/h
lap 10 time: 9m13s avg HR: 179-92% avg Speed: 13.1km/h

recovery running for 6k
time: 35m53s mil: 5k avg HR: 137-71% avg Speed: 10.6km/h

backache during thurday running

I had back ache during this morning running.
I think when I got speed up yesterday, my back was unconfortable and got off balance.
I need to fix it asap. Insted of taking a break tomorrow, doing yoga and stretching something.

today's efforts:
mil: 9k
time: 50m58s
avg HR: 140-72%
avg Speed: 8.2km/h
calories: 421kcal
beginning time: 7:10am
location: Inokashira Park
weekly mileage: 42.5km

wednesday workouts in musashino area

I woke up at 6:30 and started running at 6:40. It's third day as early bird week, I was feeling pretty good but exhausted so much after running, so I was not genki today at office. It's a problem if I don't work as usual due to morning running. Go for sleep earlier tonight.

I disappointed today since couldn't run as Steve's expecting when I read a bad review, sorry...

today's efforts:
mileage: 19km
time: 1h40m55s
avg HR: 145-75%
avg Speed: 11.3km/h
calories: 892kcal
begininng time: 6:40am
location: via Inokashira Park to Koganei Park and through Tamagawa-Josui to my place
weekly mileage: 33.5km

the details:
warm up:
mil: 6km time: 37m24s avg HR: 125-65% avg Speed: 10.4km/h
10k at 80-83% running:
mil: 10km time: 43m59s avg HR: 159-82% avg Speed: 13.1km/h
cool down:
mil: 3km time: 19m32s avg HR: 144-74% avg Speed: 9.1km/h

tuesday run easy, steady run + intervals

As the schedule, I managed tuesday's running for 10k. The proglam was so tight, 4 km easy, then 2 min hard followed by 1 min easy x 6, then steady for rest of distance to total distance of 10 km.

I should had to ask the detail earlier, how much speed should had to run as hard run. Since I couldn't get the answer, decided to run as intervals for hard run, repeated 2 min hard followed by 1 min easy six times. Fortunatelly, it was cool mist morning, that's why it was not too hard to complete it.

today's efforts:
mileage: about 11k
time: 1h1m35s
4k easy, 2min hard run followed by 1 min easy six times plus steady run to total 10, but actually ran 11k.
avg HR: 134-69%
avg Speed: 11.2km/h
calories: 461kcal
begininng time: 7:17am
weekly mileage: 14.5km
location: Inokashira Park

the details:
4k easy
mil: 4.09km time: 24m19s avg HR: 105-54% avg Speed: 10.1km/h
1st hard run
mil: 0.82km time: 4m00s (I just ran for 3min as hard run, then I missed the timing to stop)
avg HR: 105-54% avg Speed: 10.1km/h
2nd hard run
mil: 0.63km time: 3m00s avg HR: 152-78% avg Speed: 12.9km/h
3rd hard run
mil: 0.63km time: 3m00s avg HR: 153-79% avg Speed: 12.9km/h
4th hard run
mil: 0.65km time: 2m59s avg HR: 159-82% avg Speed: 13.3km/h
5th hard run
mil: 0.66km time: 3m00s avg HR: 164-85% avg Speed: 13.3km/h
6th hard run
mil: 0.68km time: 3m04s avg HR: 165-85% avg Speed: 13.6km/h
steady run:
mil: 3.32km time: 18m10s avg HR: 139-72% avg Speed: 11.5km/h

an early bird week

Let me call this week an early bird week since I have time in the morning, so swich the running time from night to morning as being an early bird, how sounds heallthy, isn't it!
I'll try to sleep earlier and wake up ealier and being healthy and beauty!

Wait a minute, Steve taught me that I should train as being healthy and running healthy before???
It's time to sleep!

today's efforts:
mileage: 3.5k
time: 20m24s
avgHR: 130-67%
avgSpeed: 10.3km/h
calories: 153kcal
location: Zenpukuji Park
beginning time: 7:44am

a hot park sunday running

I rode a bike at 7:45am and started park running at 8:27am on 10th Sunday. I have run for 10 laps plus 500 meters barely. It was hot early fall day but seemed like a summer day.
And in the afternoon, I ran again as recorvery, since the weather was really tough, I needed to complete mileage for 28k. So please let me say, I completed my job for yesterday!!!

Even I had some water every loop, I drunk one litter of lemon water after running as Ikki.
But still thirsty.
It was so tough to ride a bike to Kichijoji for 13K after long run, but it's a discipline for me!

sunday's efforts:
mileage: 25.5k + 3k as recorvery
time: 2h33m + 18m
avgHR: 154-79%
avg Speed: 10.9km/h
calories: 1,483kcal
beginning time: 8:27am
location: Yoyogi Park & Zenpukuji Park
weekly mileage: 76Km

saturday easy run at gosho

I ran at higher HR than the plan at Gosho today since HR got higher naturally as your imagine due to the course. I encoutered one thousand of fans of SMAP after running, there was a concert in the National Stadium. I'll try to do a long running at 8am in the Park with all of you. Not only fans are old, but also they got old!!! (me too...)

today's efforts:
mileage: 12k
time: 1h06m52s
avgHR: 141-73%
avgSpeed: 11.1km/h
calories: 563kcal
location: Akasaka Gosho
weekly mileage: 48km

a stupid runner without running pants

I went to Sento for Yoyogi Park Run on Wednesday night, then I was too late, time was past 8 pm. Park running group might have finished over half distance of total mileage. But I decided to run alone even they could return to Sento earlier than me.
Therefore, how can I manage 18K park running without running pants? If I asked cheeky Gareth, he would be laugh "huhuhu..." but that's impossible... it's kind of naked.

I begged Steve to reschedule running plan, I didn't want him to disappoint me since I was Obaka-chan; forgot to bring some stuffs. By the way, Obaka-chan means stupid person.

So I asked him and he had no alternative and could rescheduled that.
I have decided to replace my schedule to Thursday's plan with Wednesday's plan.

On Thursday late afternoon, went to Gosho for 3.3K warmup, and next moved to Meiji Jingu Picture Garelly for pace run at 4:40. Jayne could company me even she had a hard run on Wednesday' night and Thursday morning. Actually, Jayne is getting improved her running, so amazing.
After warming up at Gosho, did pace running for 11K. In the beginning, I follwed to run at 4:40 pace, but I got slow down to around 5:00 after 6 laps, my legs were so tired, couldn't move.
In the middle, when I was at good rhythm, my very expensive Polar watch has stopped even I was measuring my mileage and all log, so much disappointed... and then lost my motivcation so just ran as easy and slow after 6laps.

wednesday: no choice without taking a break.

thursday's efforts:
mileage: 18K
Gosho for warming up for 3.3km, 1,325m*10laps(6 laps at 4:40 + 4 laps easy) + moved to Gym.
time: about 1h40m
begining time: 7:40pm

friday's efforts:
mileage: 3.5K
venue: zenpukuji-park, suginami
time: 19m51s8
avgHR: 132-68%
avg Speed: 10.8km
calories: 140kcal
beginning time: 10:06pm

weekly mileage: 36km

tuesday equally running for 10k

I had a cool running at 75%, tied my Wear Link as Steve's advice, and then it worked!!! I had sore heart in the Palace on April when I trained for Lake Tohya race, then I hurted my heart then wore it tightly. That's why I had not been wearing tightly, but not works if I do so. Anyway my problem fixed, so happy.

I went to headquarters office today, and met company's president and HR manager, they offered to be my official suponcer for TIWM, but what are they going to do for me as an official sponcer???

today's efforts:
mileage: 11km
time: 1h02m02s
warm up for 1km, and pace up to HR75% for 9km and slow down to 73-70% for 1km
avgHR: 141-73%
avgSpeed: 10.8km
calories: 521kcal
begininng time: 8:07pm
weekly mileage: 14.5k

monday recovery run for 3K

I just ran for 3K as recovery run.
I had a great vacation and running in Okinawa, but so tired.
I completely slept on one's way back to Tokyo after boarding, and missed time to see Mt.Fuji.

today's efforts:
mileage: 3.5K
time: 22m08s
avgHR: 124-64%
avgSpeed: 9.5Km/h
calories: 149kcal
beginning time: 8:36pm

hot run in okinawa

As a marathon challenger, just run without mercy in destination of vacation.
I had a great running in Okinawa; it was short stay only two nights and three days. I was hoping to stay for a week. Maybe next time!
Speaking of running, I usually follow HR rate but didn't work in Okinawa. Even I run at 70% pace, number says 80%, and when I ran at about 75%, number said 80%...

Thursday: break and had massage for 50 minutes, I felt like in heaven.

Friday's efforts:
After check-in the Mariott Hotel, went for run for 12K continuously. I was going to devide mileage for twice but had no time in the morning so eventually completed a whole mileage once. Humided first night run in Okinawa, so hot!
mileage: 12Km (not divided any mileages)
time: 55m17s
calories: 538kcal
beginning time: 6:59pm

Saturday's efforts:
I was going to get up at 6am, but wake up at 6:50am, so disappointed. And changed my mind the plan to reduce the mileage to 8K, and run 25K on Sunday. After running went to Pool, swimming was cool even water was not cold.
mileage: 8Km
time: 49m11s
calories: 382kcal
begining time: 7:07am

Sunday's efforts:
Last staying day today, woke up at 6am, it was foggy morning. Went for run at 6:30am and started running from Hotel to Nago city by coastal road. I passed a few of runners who looked like serious runners, we said Good Morning each other, and passed again on the way hotel.
I charged a energy gel, apple juice and sports drink. I consumed because of without breakfast.
mileage: 25K
time: 2h30m55s
calories: 1297kcal
beginning time: 6:38am
weekly mileage: 75Km

"hello" from okinawa!

I'm in Okinawa for Bday trip, I'm having a busy travel... but Okinawa typical foods are so nice. I'll be back to Tokyo tomorrow. this is too short vacation.

park running for 15km

I have sore legs as muscle legs, feel so tired from last weekend.
Instead of running 20K, following the schedule which my coach set.
I will fly to Okinawa for birthday trip this weekend, it will be first time, but I have a lot of duties as below.

12K running on Friday.
25K running on Saturday.
And also, 8K on Sunday.
There is a thing which makes me feel better is taking a rest tomorrow! NO RUNNING DAY!
I'd like to go to Salsa dance class if I can leave early from office.

today's efforts:
mileage: 15K
time: 1:25:08
avgHR: 77%-143
avgSpeed: 10.9km/h
calories: 792kcal
weekly mileage: 29K
begining time: 7:05pm

efforts

monday recovery run
mileage: 4K
time: 29m43s
avgHR: 131-71%
avgSpeed: 9.4km/h
calories: 238kcal
begining time: 8:47pm

tuesday easy run
mileage: 11k
time: 1h06m58s
avgHR: 138-75%
avg Speed: 10.1Km/h
calories: 570kcal
begining time: 9:08pm

fuji yoshida race's memory

I enjoyed the race even my finishing time was not good.
The cource was so tough, hill up, hill down and hill up, and still continued.
I was hoping to finish under 1:35, and finished in 1:34:04, so let's say well done...
I'm glad I didn't burning up in the middle, tryed to run as building up even I got slow down at the end of race.
Although I missed a good opportunity to beat Steve... then I had no energy.

saturday run in the zenpuku-ji park

today's efforts:
mileage: about 5K
1k warm up - 2K 75% - 2K 80% - 500m cool down
time: 28m49s
avg HR: 140-76%
avg Speed: 11.1Km/h
calories: 259Kcal
begining time: 8:02am

running in the morning

Whole way at 75% to 80%

I slept for 6.5 hours, when air conditioner stopped, I woke up a couple of time. Woke up at 7am, and started running at 7:28am for 11K. It seemed raining before running, so nice and cool running.
My HR wear link does not work some time. The number said 101%, 00% some time even I was running at 75-76%. Then I came over at public rest room and soaked water, next started working again. Should I change a battery?, go for work!

today's efforts:
mileage: about 11K
time: 1h5m02s
avg HR: 143-77%
avgSpeed: 11.1Km/h
calories: 554kcal
begining time: 7:28am
weekly mileage: 40K

15k - first half at 70-75%, second half at 80%

Speaking of celebrate, Aussie father's day is celebrated on September 3rd!, I've known the other day by advertisement.
Well, I completed today's plan, I felt tired, my legs were heavy. My HR was very instability, numbers changed easily, I have to sleep soon anyway.

today's efforts:
mileage: about 15K
1K for warm up, 7K at 75%, 7K at 80% and cool down for 500m
avg HR: 150-77%
avg Speed: 11.1Km/h
calories: 793kcal
beginning time: 9:25pm
weekly mileage: 29K

Whole way at 75% to 80%

I'm getting tired already, but only following the plan. I'm interesting in an adventure race on September and Half Marathon in my home town Miyagi Prefecture on October. However I need Steve's agreement in this time.

today's efforts:
mileage: 11K
time: 58m46s5s
avgHR: 147-76%
avgSpeed: 11.3Km
calories: 531kcal
beginning time: 9:51pm
weekly mileage: 14K

light recovery run and a few back arch and tummy crunch exercises

Today's workouts is light recovery run and a few back arch and tummy crunch exercises.

today's efforts:
mileage: 3K
time: 22m12s
avgHR: 128-66%
avg Speed: 8.9Km
calories: 155Kcal
beginning time: 9:22pm

lsd around gosho for 25k with companions

I'm cooling off my knees by cold insulators that got with some dishes. There were good things and undesirable thing today.

1. I bought a body lotion at L'OCCITANE in my neighborhood. I love cosmetics very much, stuffs that smell very good and make me heal and relax. The lotion that I bought has cooling effect for a while after putting on. When I get a good thing I really really happy... After running for 25K tonight, I healed and cooled very much.

2. I got two companions for run tonight. Taeko san called me and companied me for 15K, after we said good-bye I was completely exhausted by hill up and down running in hot and humid conditions. When I stopped for water, Jay passed by me!!! What a good coincidence! actually Jay and I have been talking when we could run together? when? when?? when??? Since he focuses on Saga triathlon race, also I got lumbago, we had no chance to decide specific plan, but we got good opportunity, it was pretty good, we had a good conversation running. Thanks Jay.

3. Due to good options, I completed 25K slow endurance run around Akasaka Gosho. Before I met Jay, I followed my HR number from 75% to 80, 82 or 83%. There are some hill up, HR could change easily. I just followed it. After said Good-bye to Jay, headed in Tokyo Metropolitan Gym and did stretch and muscle workouts for back and legs. Hoping to have more time!!! After running, I enjoyed a lemos sorbet, a huge piece of water melon, Asahi Super Dry and dinner.

Although, there was an undesirable thing, I was unlucky today.I'd like to move to a new apartment, so applied to a new Kodan, went for taking lotto, but I was not selected, so shame. I need to research more where is a nice residence!

today's efforts:
mileage: 25K
time: 2h25m41s
6:55(1K) – 18:40(3.3K) – 18:21 – 18:29 – 18:36 – 19:20 – 19: 43 – 18:22 - 7:32(1K)
avg HR: 147-76%
avg Speed: 10.8Km/h
calories: 1,321kcal beginning time: 5:15pm

weekly mileage: 60K

still recovering from backache

today's efforts:
mileage: 11K
time: 1h01m06s
avg HR: 143-74%
avg Speed: 11.0Km/h
calories: 524kcal
beginning time: 7:41pm

endurance running in my neighborhood for 15k

I will write the detail, so see you tmorrow's night!

today's efforts:
mileage: 15K
time: 1h20m
avg HR: 149-77%
avg Speed: 11.4Km/h
calories: 729kcal
beginning time: 5:05pm

easy run for 5k in my neighborhood

I ran in my neighborhood. Today's weather was not so only hot, but also humid. I thought, recovered from backache today, feel good and light, however feel pain when I move. I cared about not fast run, kept running in the same pace as long as I could. At the beginning, started slowly at about 65% and built up to 75%. I chose the late afternoon for run, it's comfortable more than daytime also morning.

By the way, I love taking a nap, I enjoyed being in the dream for 2 hours in the afternoon...

today's efforts:
mileage: about 5K
avgHR: 134-69%
avg Speed: 10.5Km/h
calories 235Kcal

short recovery run in my neighborhood

It was really really hot day today, I couldn't anything as planned, for example, forgot to take a bike's key so couldn't leave it even I almost parked in behind of Tokyu Department Store. I think I only got tam today.
I have backache due to bad running form? don't know the reason...

today's efforts:
mileage: 4K
time: 24m45s
avgHR: 138-71%
avgSpeed: 10.7km/h
calories: 201kcal

cool trail running at musashi-itsukaichi

I went to Musashi-Itsukaichi for trail running with Ma-san today.
We planned to be there by Holiday Express train as usual. We oftenly go to Ome, so changed the venue because bored. It was kind of adventure thing, since two of us never run in the same course.

In the other day, I got an info from Yoshiko-san, she ran from Musashi-Itsukaichi station via Konpira-san to Hinode-yama, it takes 1h30m one way. I got a motivation from her, and decided to be there. It was very very hot weather, but we had a cool running in the forest. I liked the course, not only tough hill up but also nice scenery. After running, enjoyed taking Onsen in Tsuru tsuru Onsen, and eating Yakiniku in Gyutetsu in Kichijoji, so yummy.

today's efforts:
mileage: 22K
time: 2h57m55s
maxHR: 174-90%
avg HR: 145-75%
avg speed: 7.6km/h
calories: 1566kcal
weekly mileage: 67Km

sumurai hash run

I supposed to run in Samurai Hash on Saturday 15th, so went to Chuo-rinkan. It took over 1 hour from my place. As soon as I got to the venie, it started raining, I saw some thunderstorms that's why I couldn't run... I just paid money only to get to chuo-rinkan... So I got back to my place without running, so disappointed...

In the late afternoon I went for run to Tamagawa-josui.
It was pretty cool running.

today's efforts:
mileage: 14K
time: 1h22m44s
maxHR: 166-86%
avg HR: 137-71%
avg speed: 10.2km/h
calories: 661kcal

recovery running in my neighborhood

I went to have muscle massage after work, and ran for 7k as my planning.
My knees are fine but my left hand hurts a little bit.

today's efforts:
mileage: about 7K
time: 42m08s04
max HR: 154-79%
avg HR: 142-73%
speed AVG: 10.6km/h
calories: 357kcal

park running with mates

I enjoyed running with mates, Steve, Colin, and Gareth in the park. It's my basic to run with them for a Sunday park runner. I started running on Sunday since February 2004, then I couldn't follow them. Due to their support, I'm getting improved. It's a moment that I think I'm glad to be a member of the Namban Rengo even I fell flat on my behind. However I didn't follow them tonight, just focuced on following my HR rate. Felt refleshed, look forward to running soon with them. Fortunatelly, I had a yummy dinner with Keren tonight, he always goes back soon, so I was very lucky.

today's efforts:
mileage: about 13K
time: 1h8m31s
max HR: 164-85%
avg HR: 153-79%
avg speed: 11.4km/h
calories: 656kcal

sweets after trail running

Due to hot trail running, my body needed to get sweets...

hanabi

happiness in new life

I scooped up some pictures with some devices even my camera's battery has died so I was unable to take nice their pictures as I wanted. Decide to report here how were their ceremony and party.

My brave friend Aya and Keith got married by Buddhist rite on July 29th in the Temple in Hakuba, Nagano. The Buddhist rite ceremony was so quite rare however solemn, amazing and it was kind of new experience for most people, I figure.

The bride was so beautiful; she wore a white traditional Kimono as a Hanayome (bride). The bridegroom looked very happy to married with Aya. He also wore a traditional Kamishimo like a Samurai, so cool.

They organized a lovely wedding party in front of Olympic Ski Jump. After seeing nice scenery from top of the Ski Jump, the party started. Some people enjoyed slipping by plastic plates from K point. After some toasts, we enjoyed dancing, drinking Sake and Presley’s imitation show. Fortunately, guests could kiss on the cheeks with the bride or bridegroom, during one of them was in rest room there was kissing time, and is it a traditional game?

Next day, they organized a Hash Run as recovery running (from drinking?). We were Hash Run virgin, it was a very fun running event. In Hash Run, not only run fast but also need to find the flour sign to the next way. For example, if lose the sign under the bridge, but a way keep going on the bridge. If the sign disappears in front of the church, just search around there, then can find the flour sign obviously, Hash Run is like this, find and follow flour sign, anyway.

As the sign, Shoji-san disappeared from us, so we looked for him in running course, eventually he came back by himself after a couple of hours. He said just couldn’t find the sign, so quite Hash Run and climbed the mountain and enjoyed trail run...

After that, the bride and the bridegroom were leaving for hike for 2 nights 3 days with 2 guests! What a tough couple, they are!!!Anyway, we enjoyed Aya’s wedding completely, wish their happiness in new life.

tough running!

I got a lot of motivation by Aya's tough running on last Saturday. If she didn't ask me for run, now I wouldn't train for Tokyo International Women's. After tonight's overwork, ran in my neighborhood. I feel like running in the marathon under Steve's advice so I need to fix my sore knee problem and need to increase mileage each week more than regularly. So make a plan!

Tonight's running was good, no pain, no lush, only had no time for long milleage. I have done as built up running for 7km in my usual cource, hot but fun running due to Def-Tech.
Hope Steve's knee will get well soon.

today's efforts:
milleage: 7Km
time: 38m14s
HR max: 165-85%
HR avg: 148-76%
Speed avg: 11.3km/h
calories: 351kcal

how have you been???

I went for run with Aya for Akasaka-Gosho.
Her running is very tough as I know and I got some motivation from her running.
We ran about 4 loops, I enjoyed running with her.
Aya is very fun and I'm glad she is very happy with Keith.

After running, we went to Isetan in Shinjuku for shopping and after that, headed to Shibuya for dinner and some(?) drink. I got new experience to go to Izakaya is close to under rail track. I think I have experienced something new, it was pretty fun.

la clase salsa

I'd like to dance like a professional latin dancer, because it's so much fun.
After overtime work, I went to have a Salsa class in Kichijoji!!! I used to learn it in Roppongi but now it's far from my work also my place, so am unable to go after work as before.

Learned Salsa, Merengue, Cumbia, so cool. A mi me gusta mucho de bailar and all people is kind and the class was not so hard, very fun. Dance coach (I have used this word frecuently in these days!) is nice, so have decide to keep going!!!

Speaking of running, I just want to run easy and enjoyable.
Don't care the result and the race, I don't feel like thinking about it.

out of season

I'm supposed to run in Obuse mini-marathon this Sunday but caught a cold on Monday. I feel better now but not good at all. My brain didn't work on Wednesday so took a half dayoff in the afternoon. Nobody denied even I needed to be there. My voice sounds like a snail.

I asked some people for Obuse Marathon "How do you like to run in Obuse?" "Why not go to Obuse?" "You should go to Obuse, you will like it!" but I feel like taking a rest this weekend since my condition isn't perfect... I will see by Saturday night. First of all, head to Nagano and have dinner with group and then decide it.

According to the weather forecast, not sure rainning day or beautiful day? Even it's rainning season, but not rainning as usual. Humid and hot like a sauna as Steve says in Tokyo, but caught a cold!

progress

I went for trail running with Katarina who came from Queens land, in NY. She usually runs with very light steps, so cool. We have explored for 17.4K from Ome turned at Mt. Raiden and back to Ome, we finished faster 10 minutes than I ran last time with some Namban guys. It was humid but had a good trail running also my knee was OK, so great.

After running, we moved to Shibuya and cooked and ate Okonomi-yaki in the restaurant. Katarina said has never cooked by ownself in the restaurant. I have a kind of same experience. I've never cooked Okonomi-yaki in my place. I had a great time with her today.
After lunch went for having massage, feel so good and refleshed!!!

today's efforts:
mileage: 17.4k
time: about 2h
I didn't use wear link and foot pad, I forgot to bring them.

ie beta 7

I updated IE Beta 7, looks good and it shows some IE as multi-task in the same time, and it managed by Tab but doesn't show all of page in my screen. It's available to download from MS web site.
I haven't checked MS web site recently as before because I'm unable to use Internet in my desk! Unbelievable. That's why can't check email daytime, however that's good to focus on my duties.

I enjoyed doing interval 6 times of 1,000m, it was first time to complete all interval training this year, unbelievable, no, I don't like interval since run again and again same cource on the track
I almost have done even split for 6 times! Is this a kind of mental training??? Patient and patient training for me, does not totally fun.

I will take a dayoff and go for trail thing to Ome tomorrow with Katarina, can't wait!!!

wednesday's efforts:
mileage: over 9k
2k as warming up
6 time of 1000m as intervals
1k as cool down to the sento.
4:14-4:11-3:50-4:10-4:09-4:13
Last one was so tough running.
maxHR: 193-99%
avgHR: 179-92%
calories: 303kcal

almost recovered

Even I couldn't walk yesterday, I've recovered almost except my legs. So went for easy run in my neighborhood after work just 6km at HR 70-90%. It was nice weather no humid, and nice wind. I did nice run tonight.

today's efforts:
mileage: 6km
time: 40m 22s
max HR: 174-90%
avg HR: 140-72%
calories: 365kcal

feel like a grandma

My body aches all over because of Sunday's trail running in Ome. I can't walk as usual either run. However I enjoyed and hutsled with Taeko-san, Bob, and Fabrizio. Anyway, can' t move at all today.

sunday's efforts:
mileage: 17.4k
time: 2h13m25s
avg HR: 158- 81%
max HR: 181- 93%
avg speed: 7.4km
calories: 1,237kcal

I got lose some weight again...