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...
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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