asics running clinick

I joined the running clinick which asics Ginza store presented for customers.
I really was hoping to learn the basic good running form to be more fast runner without injury and run more easier.

Today's running coach is a very tough ironman, he participated for Hawaiian ironman for four or five times. I couldn't give the lesson up since coach is very kind, he cheered us on and pushed our back up a lot. Today's class was occupied, 15 people joined it. In fact, they said yesterday only a couple of people came and most people canceled due to a toasted weather.

Now asics Ginza store is popular, they have some unique service; running clinic, running form check, and scan foot to make original fit able shoes. They also have lockers and showers for only members.

According to today's running coach, I should imagine and just go straight on the two lines.
Someone said me that that I should had to run on a line before, but this time I changed my mind. If imagine two lines and step on the ground, I can move more easier and my trunk posture doesn't break up and can keep balance. I felt I could get the swing of new style, my performance was really good as below.

Afterwards, I had yummy lunch with draft beer as a prise of today's hard running in Aux Bacchanales in Ginza. I'm wondering why pastry shop stuffs in the restaurant wear a white lab coat? even it's not a pharmacy.

today's efforts:
time: 1h46m14s
avg HR: 146-72%
avg pace: 7:15/km
mileage: 14.63km
cal: 755kcal
beginning time: 10:18am
location: from asics store via the Palace and return to the store.

gosho hard running

I had a great running with Rie-san on Saturday, so glad to have a pretty good company for nice running. We went to Gosho together even it was toasted weather, and had three loops hill-dash running for fourth times. She looked like saved her pace, but burned energy on up-hills then I just followed her not to get so pull away from her, still she was strong!

Now we have the same goal for TWIM, I will start to train for it since July, can't wait!!!

saturday's efforts:
mile: 12km
time: 1h03m14s
1st: time: 17:46 avg HR: 143-70% max HR: 640-81% avg Pace: 6:34/km mil: 3.3km
2nd: time: 16:23 avg HR: 159-78% max HR: 183-90% avg Pace: 5:47/km mil: 3.3km
3rd: time: 15:59 avg HR: 170-84% max HR: 189-93% avg Pace: 6:34/km mil: 3.3km
avg HR: 154-76% max HR: 180-93%
avg Pace: 6:34/km max: 3:50/km
cal: 489kcal
starting time: 11:14am
location: gosho

seeking runners for a free ekiden

I'm looking for runners who run in a Ekinden which will be held on Sep 17th Monday(NATIONAL HOLIDAY) in National stadium.Surprigingly the entry fee is just free.

64 teams are limited numbers, each leg must run for only 1km around National Stadium, the course is sort of flat.

If you are not satisfied with short distance, you can run more afterwards around Stadium, it's kind of Mecca for run in Tokyo.

Currently we have six legs!

Date: Saptember 17th Monday (National Holiday)

Starting time: around 3pm

Distance: 1km each

Team: It's compounded by four legs, that's ok to arrange teams as fun, mixed and fast serious.

Fee: Free

Location: around National Stadium in Sendagaya

Dead line: August 20th.

Prise: Nothing

They also organize for 10km race and fun race for 3km.

The fare is 2,000yen includes a T-shirt.(not for ekiden)

http://www.tokyo-np.co.jp/event/sp/greenribbon/run/2007/index.html

chubby's speed workouts

I feel getting chubby now, the purpose is pretty simple since I can't stop eating a lot of foods as same in the hard marathon season without any hard session.

On Wednesday night, I felt so hard to finish for only 4 times of 1,200 meters hardish intervals.
I am not in the mood for serious running, so it's kind of impossible to measure my maximum HR as my coach wants to know. He looks like a devil sometimes and then one of TTOG is so sweet. That's a wondering thing, they might achieve a balance, maybe.

wednesday's efforts:
time: 1h24m23s
800m warm up:
time: 3:21 avg HR: 77-157% avg pace: 4:22/km mil: 800m
1,200m intervals:
1st session time: 4:45 avg HR: 86%-174 avg pace: 4:07/km
2nd session time: 4:52 avg HR: 89%-181 avg pace: 4:11/km
3rd session time: 4:56 avg HR: 90%-183 avg pace: 4:21/km
4th session time: 5:10 avg HR: 88%-179 avg pace: 4:25/km
cool dowm
time: 1:38 avg HR: 78%-158 avg pace: 4:24/km mil: 400m

avg HR: 73%-149 avg pace: 6:01/km
mile: 14km cal: 618kcal
location: yoyogi park and the track
beginning time: 18:52pm

gps run by adidas running for keitai

Tonight tried to run with adidas GPS for keitai that Steve mentioned to the Namban list before. I figured if use it, fee could be expensive to connect the LAN to Server, but looks it doesn't connect during running, only once it sends the data how far run and how long time does it take. I should had to be pround of currently technology, but I didn't surprise anything because now GPS is usual tool for walking and driving, just it's thankful the mileage is almost correct like my Polar watch. I'm satisfied I could get some mileage to put my running calender, no run no life!
http://www.adidas.com/jp/iin/content/

today's efforts:
mil: 4.35km
time: 22:24
avg HR: 137-67%
avg Pace: 5:06/km
cal: 141kcal
location: zenpukuji-park
beginning time: 9:16pm

sendai 1/2 with rie-don

happy friday's night training

Because of effective sports massage, my legs are feeling better than yesterday. Instead of last night's training, just put a few of km more. Since could run very lightly like with wings! Just ran for 10km, feeling pretty good.

today's efforts:
time: 57:22:04
mil: 10.5km
warm up: time: 27:11 avg HR: 144-71% avg Pace: 5:05/km mil: 5.3km
pace up1: time: 1:01 avg HR: 166-82% avg Pace: 3:56/km mil: 0.26km
pace up2: time: 1:01 avg HR: 158-78% avg Pace: 3:49/km mil: 0.27km
pace up3: time: 1:01 avg HR: 159-78% avg Pace: 3:52/km mil: 0.26km
pace up4: time: 1:01 avg HR: 166-82% avg Pace: 3:42/km mil: 0.27km
cool down: time: 19:46 avg HR: 140-69% avg Pace: 6:01/km mil: 3.28km
avg HR: 145-71% avg Pace: 5:20
beginning time: 9:29pm
location: inokashira park and track

speed session on tuesday night

I took a rest yesterday and went for having sports massage. I was grabbed by a female trainer, I felt like my body was broken completely, it was hurts, but feeling pretty good also could sleep all night last night. However I am not okay today...feel tired.

After work, went for run for 13km, warmed up for 5km and 8km speed session at 4:30 to 4:20 pace and cool down for 3km. Because of tiredness, cut back to 5km, my heart rate was so high, couldn't take breath, I skipped for 3km!, sorry... I started taking this supplement which got in the state to be recovered soon, hopefully be genki by my last spring marathon tour Sendai.


today's efforts:
mil: 13km
time: 1:10:50
lap1: time: 4:29 avg HR: 162-80% avg Pace: 4:29/km mil: 1km
lap2: time: 4:29 avg HR: 168-83% avg Pace: 4:29/km mil: 1km
lap3: time: 4:29 avg HR: 173-85% avg Pace: 4:29/km mil: 1km
lap4: time: 4:24 avg HR: 174-86% avg Pace: 4:29/km mil: 1km
lap5: time: 4:18 avg HR: 178-88% avg Pace: 4:29/km mil: 1km
beginning time: 7:43pm
location: the track in the inokashira park

cool 20k run in the heritage point

I completed today's 20k cool running in my neighborhood "tamagawa josui" in the rain, it was cool running. I usualy run in my neighborhood, Inokashora Park, beside of Ghibli Museum, and mostly run in the Tamagawa Josui, it's a sort of heritage, historical channel.
It's completed in 1,654 Era Edo, there is a famous story that a famous writer Osamu Dazai commited suicide with his buddy by themselves around Murasaki bridge 5 minutes walk from the south exit of Mitaka station.

The 43km channel, stretching from the Hamura water intake to Yotsuya-Okido (present Yotsuya, Shinjuku-ku), was planned and completed by the Tamagawa brothers, for the purpose of sending the clear Tamagawa stream to Edo. Thickets line the channel, creating an atmospheric walking trail. Now it's a good timing to run around there, so come to run before summer!

today's efforts:
time: 1:54:33
mil: 20km
avg pace: 5:38/km
beginning time: 9:20am
location: in the tamagawa josui

weekend's running logs

sunday:
I went to Yoyogi park as usual, then I could meet Rie's friend John-san from Australia and Tamami-san, it was first time to meet him. He is very kind and runs fast even he has injury. He invited Rie and me for drink before lunch to kill time. We had big pasta lunch at La Verde, it is one of Gareth's favorite place, foods are yummy also price is cheep, no excuse.
It's been a long time no run since Boston marathon, it was hard to keep following Steve, so I clashed after 5 loops, I ran into the rest room... shame. But my running and legs were fine, probably.
sunday's efforts:
time: 1:06:29
mil: 12.5km
beginning time: 9:06am
location: yoyogi park

monday:
I went for run in my neighborhood in the late afternoon, I knew it only I'm supposed to run today. I just started running as warm up for a couple of kilometers, and speed up for 5min/km pace, then speed up more for 4min/km pace for last 1km. I was feeling very good, no hot, no humid, legs are fine. I felt a little bit of confidence for Sendai half marathon, hope it's not my imagination. I ate double small 31 ice-cream as today's prise, it's like a summer!
monday's efforts:
time: 1:02:18
mil: 12.0km
lap1: time: 45:36 avg HR: 155-76% avg Pace: 5:04/km mil: 8.99km
lap2: time: 3:51 avg HR: 178-88% avg Pace: 4:05/km mil: 0.93km
lap3: time: 12:51:6 avg HR: 154-76% avg Pace: 6:02/km mil: 2.1km
avg HR: 156-77%
avg pace: 5:10/km
cal: 490kcal
beginning time: 9:06am
location: yoyogi park

just two weeks to go

Even I'm still suffering jet lag, just two weeks to go for my next race "Sendai International Half Marathon".

Fortunately I will run with Rie-don and the other real athletes Athene Olympic winner and third world record holder Mizuki Noguchi, 2006 Nagoya women winner Harumi Hiroyama, and Tokyo marathon's winner Daniel Njenga etc.
Noguchi was supposed to run in a Marathon on April 22nd, but because of her injury changed her plan and choose this half marathon, I'm happy to run with her even revel is totally different.

I planned Spring three races, Arakawa on March 18th, Boston on April 16th and next is last chance by fall November probably, that's why I want to try to run very hard as much as do my best. But I'm not sure how can I do.

I got notice of my bib before leaving for Boston, it's 989.
Women entry number is only 143, even though it's a huge half marathon, it would be very nice.

prizes

I ran for lobster, clam chowder, steak and beer actually. I had all things as my prizes after marathon.

The day after the marathon, I couldn't walk naturally. My legs were chubby more than usual, left ankle felt painful inside and outside.

We went out for mall and Wal mart for shopping, and went to see doctor in the afternoon. Official private hospital gave a free ticket for all runners to check injuries. Then Doctor said just stay cool and no run until feels good, it's not serious.



Next day, Aya and Keith left to NYC, soon after leaving them, my friend landed from D.C. to Boston for sightseeing with me. We visited Samuel Adamus brewely, Newbury street area, a whole course of Freedom trail and Library.






We met up with lots of marathonners here and there, we enjoyed having good conversation with a guy finished in 2:45 is from CA, it was secound time for him. He said trained well for Boston, and ran for over 40 miles as a weekly mileage at least. But I couldn't realize how much far is it??? I think he doesn't run too much even an elite.
He showed his pic us on the paper published by cell phone, he was on the Boston times(?) with guts pose.



On Friday, four days after the marathon day, we flied to Buffalo to visit Niagara Falls. We rented a car and drove from airport to Canada, we crossed the border by a car, it was fantastic experience. It's right thing that the falls look more beautiful from Canada side.





According to my canadian friend Renald, we should visit to small town "Niagara on the lake". There are good souvenir shops, cafes and restaurants, also there are many wineries. We tried to some icewine, not so sweet very tasty. Killed time there until twilight, saw fabulous scenery.

boston 2007 part3

Result; 3:26:27 (Thanks to Steve for caluculating this)

Distance	Time	Race Pace	Split Pace
5	0:24:27	0:04:53	0:04:53
10	0:48:36	0:04:52	0:04:50
15	1:12:29	0:04:50	0:04:47
20	1:36:35	0:04:50	0:04:49
21.1	1:41:44	0:04:49	0:04:41
25	2:00:24	0:04:49	0:04:47
30	2:25:08	0:04:50	0:04:57
35	2:50:09	0:04:52	0:05:00
40	3:16:07	0:04:54	0:05:12
42.195	3:26:27	0:04:54	0:04:42

I was in the corral 10, people who had bibs from 10000 to 11000 were there. Most of people wore a poncho or a light jacket to protect own body from rain. I took off my old jacket and pants to donate, I've heard that's a tradition of Boston marathon.

I was warmed well by stretching with Namban singlet but I should had to wear the national flag "Hinomaru" to run bravely as a Japanese. It was so lovely some people were running with their own flag, I will try to do it next time.

I needed to pass an up-hill before start, people were standing around me, encouraged each other, "Good luck", "Good luck you too" etc. Gun had shoot at 10am, then everyone screaming "WOOHOO" "OHHHH", I was also exciting! I started slowly to maintain my running pace between miles and kilometers. Rain had stopped around 4 miles point, but I got against wind beside of lakes.

Some time I could hear theme song of Rocky, people on side walk were encouraging like "Go!", "Keep going!", "You are great", etc. I got energy from them. I thought I made split too slowly, so just speed up a little at 4:45 after 6 miles. I saw lots of encouraging board said "Go Steve". Is the name "Steve" the most popular name for boy?, just curious.
Rain had stopped at all, but still couldn't through it to trash because of possibility of raining again.

Before passing 12miles, I could hear Girl's screaming. I'm very happy to see good scenery which most of Men is expecting to kiss with girl's. Actually an Italian guy was kissing on the lips! even he was running for marathon! Aya's mom in law told us Former American first lady Hillary Clinton graduated from there.

Just kept going, my legs felt tiredness until half point, but they didn't feel anything after that. So I tried to run a bit of faster with my patient. I just entered four uphills area around 16miles, first one was not so steep but not so easy. And received free energy gel, taste was Cafe latte, fruits flavor is better I think. Before 18miles and after 19miles, I had the others.
I was thirsty around 20miles, so wanted to drink water, even extended my warm, couldn't get it. One girl offered me a cup of drink after that, I got it and drunk, but spited it out since it was BEER.

I got water and washed my mouth soon, it was cold water, then started finding restroom...
I took a break inside for a couple of minutes, that's why I could speed up apparently. Just ran and ran, dash and hurry, I passed many many people, it was good feeling.

"Heart break hill" is too steep for marathon course after running for 20.5miles and there are 5miles more. Fortunately there were lot of people on sidewalk, some people called me "Chinese character" because of wearing Namban singlet, "Konichiha---" "Ganbatte--", "がんばってくださーい" in japanese etc. I just kept running and focused on my running. Then my legs had some energy to get speed up a bit faster more, I thought.

Around 24miles, I just speed up for 4:35 to 4:40 pace, nobody passed me. Just ran and focused on. After the sign "1mile more", I could be faster more. Ran, ran and ran, it was hard but I was feeling so great!

It was the best moment when I saw the finish gate, then my tears came down. My finishing time was 3:26:27, not so fast but not so bad result. I really had good experience as tougher, colder and best marathon. I'd like to try this again sometime if I have time and money, absolutely this was valuable for me.

boston 2007 part2

How many up-hill and down-hill did I need to I pass in this marathon?

I knew this is the hardest marathon course I've never run before upon checked it out on the day before the race day. It's very famous it has "Heart break Hill" around 33Km point, actually there are three steeply up-hills and down-hills before the BIG ONE. Then I knew I should go slow, not too fast in the race, other wise, I could be crap after half point, decided to go slow anyway, hopefully at 4:40 to 4:45 pace at least perhaps more slowly.

On the race day morning, got up at 5:30, it was pretty good that I slept for about nine hours, I felt great at all. I ate a bagle, some fruits, coffee and orange juice as a breakfast.
Outside was not so cold as I thought, but it was still raining sometime hard and once it stopped but rainning again. Aya's mom in law took us to the starting point.

There were some trouble before start, #19 bus that I was supposed to leave my stuff was missing.
My shoes were already soaking.
It was still raining but not cold, etc.

boston 2007 part 1

Have you ever answered what is your purpose of staying in the USA "because of the Boston Marathon" before? I normally answer "sightseeing", but I answered like that since I was so exciting about it.






It would be time to bloom flowers in the state Massachusetts, but it had been raining for a long time, the scenery looked like winter, it had been so cold. The weather forecast said, it should be a rainy day and it should be caught in a storm, temperature should be 4 to 5 degrees Celsius. However, I was still so exciting about the marathon, even it would be the worse condition, but trying to run for all.



The day before the marathon, my friend Aya's mother in law took us to see the whole marathon course from country side Hopkinton to the city side Copley Square, the course is very tough more than I thought, but still looking forward to running, it's funny. After picking up our bibs, gathered Pete-san, Leng, Aya, Aya's hubby Keith and me in the Pub next door of the Expo. Enjoyed big american hamburger with beer as lunch, and went to back Keith's mom's home soon and took rest well for the next day.

Fortunatelly, Red Sox's game cancelled that I was looking forward to it.

sunday run and ramen with cabecha-

I ran to the Yoyogi Park this morning. I asked matie to make today's running splits since my watch's battery has died. It's too early to die, I got it on December, and now is April, its been worked for only four months, that's ridiculous.
Due to my running mates Rie and Steve, I had great Sunday running.
The splits are below.

I had a ramen with an appetize of cabbage and char siu, a photo on left side is I ate on Saturday after run in my neighborhood. I want to have this snack with beer, but they don't carry any beers.
The restaurant called Musashi-ya, it's located under the train rails between Kichijoji and Nishiogukubo, shall I guide you next time?

Lap Distance Time Pace
Lap 1 2.5 0:13:15 0:05:18
Lap 2 2.5 0:13:18 0:05:19
Lap 3 2.3 0:11:13 0:04:53
Lap 4 2.3 0:11:01 0:04:47
Lap 5 2.3 0:10:59 0:04:47
Lap 6 2.3 0:10:36 0:04:37
Lap 7 2.3 0:10:17 0:04:28
Lap 8 2.3 0:10:16 0:04:28
Lap 9 2.5 0:12:45 0:05:06
Total 21.3 1:43:40 0:04:52

Hope our efforts will pay us off soon in Boston.

season's greeting with sakura

I am very happy to run under the trees of cherry blossoms, even though flowers fall off due to the cold rain but they are still beautiful. Last week, I went to Meguro-river to see this scenery, so gorgeous!

Today is a speed session day: Fartlek. Mostly moderate HR 72%, but do five times two minutes of 4:00/km with good rest in between each one is my today's running plan. I was freaking out when checked this plan up, because running at 4minutes pace for 400m is hard for a slow runner. The first run would be alright but after second could be disaster. Unbelievably, could complete barely for five times because of Steve's properly training plan, it would be better control running speed more evenly!

By the way, I got a good news. I'm very happy to know the Japan Association of Athletics Fededrations says Tokyo Women's Inte'l Marathon will be held on November 18th this year, there is no choice to train very hard for that!

today's efforts:
after warmed up for 3km did speed session for 400m five times, and jogged for 400m each one.
lap1: time: 1:32 avg HR: 163-80% avg Pace: 4:03 mil: 0.38m
lap2: time: 1:29 avg HR: 159-78% avg Pace: 3:57 mil: 0.38m
lap3: time: 1:31 avg HR: 161-79% avg Pace: 3:59 mil: 0.39m
lap4: time: 1:35 avg HR: 169-83% avg Pace: 4:03 mil: 0.39m
lap5: time: 1:32 avg HR: 171-84% avg Pace: 4:00 mil: 0.39m
afterwards, cooled down for 2km

my bib for boston

I got my bib of the Boston marathon, it's 10049! I don't know it's good number or not. Actually I don't like the number 4 and 9. Most of Japanese don't prefer to have these numbers because they can image bad things. We can call Four, Shi, it means death. And we can call Nine, Ku, it means bitter things, hard things... not good image.

Anyway, I will be on the end of the participants of first group at 10am.
Look forward to running in the Boston!

temaemiso/self-applause

I did very well tonight's speed workouts if I do say so myself. Due to the last night's break, I could complete my speed session. I didn't like track workouts before, however, that's a wonder once could get a good result because of the speed hard training then it's okay to do it on a track even it's very very hard.

So went to the track via the Inokashira Park tonight, there were many many drinkers, it should be the best moment to enjoy viewing beautiful scenery with Sakura, cherry blossoms under the trees. In fact, fresh green leaves are glowing between flowers and flowers, so not beautiful as expected.

Speaking of workouts, I was supposed to run for 14km total, 6km of easy run, 6km of tempo run at 87%!!!!! and 2km of cool down. It's been a long time no run in a track, so it was hard session for me even I did 4:19/km run in the Shinjuku half marathon, but I couldn't run because of ankle injury. Anyway, I did very well tonight's speed workout as below.

today's efforts:
mil: 16km
time: 1:29:49
lap1: time: 4:29 avg HR: 168-83% avg Pace: 4:32/km mil: 1km
lap2: time: 4:29 avg HR: 174-86% avg Pace: 4:29/km mil: 1km
lap3: time: 4:32 avg HR: 175-86% avg Pace: 4:32/km mil: 1km
lap4: time: 4:36 avg HR: 176-87% avg Pace: 4:36/km mil: 1km
lap5: time: 4:32 avg HR: 177-87% avg Pace: 4:32/km mil: 1km
lap6: time: 4:35 avg HR: 177-87% avg Pace: 4:35/km mil: 1km
avg HR: 145-71% avg Pace: 5:24/km
cal 631kcal
beginning time: 19:38pm
location: via the Inokashira Park to the track

running logs from March 24th to 26th

March 24th Saturday,
---------------------------
I started running for only 5km in the Inokashira Park.
I needed to return a DVD "Nacho Libre", so woke up earlier and watch it before running by 10am. Tsutaya started a returning before the store opens, the fee is cheeper than 1 night and 2 days fee. It's a nice service for me, rent the DVD, watch it quickly and return it soon is a nice service!

Well, ran for 5km very easy, my left leg was fine.
Hope to run for 20km tomorrow as a LSD.

today's efforts:
mil: 5km
time: 25m34s
avg HR: 136-67%
avg Pace: 5:22/km
cal: 147kcal
location: Inokashiwa Park
beginning time: 8:39am


March 25th Sunday,
--------------------------------
It was a rainy day, I was supposed to run for 20km as a LSD for the Boston Marathon's training. But I had no motivation for waking up either running in the rain. I couldn't get up until afternoon. After having breakfast, went back to sleep for four hours, it was very comfortable sleepy time.

In the afternoon, I went for run for 20km, I did great running even though I had a long time nap, but managed to wake up!

I ran 20km in my neighborhood, I took 2loops of 8km course and 1 loop of 4km.

First lap, very easy at HR 120-60%, Second lap, tried up to 155, but AVG was 152-75%

Last run was cool down to 145 but AVG was higher around 151-74%.

It's totally different with Eric's HR running.

today's efforts:
mil: 20km
time: 1:50:40
avg HR: 139-68%
avg Pace: 5:30/km
cal: 715kcal
location: in my neighbor hood
beginning time: 2:19pm


March 26th Monday,
------------------------------------
I was supposed to aim for 8km at 75% of HR, I started running very easy under 60% at the beginning, and tried to get up more around 70% after 1km, but the pace was not so easy, thenrealized I was running at 75% then slowed down because my left felt light pain. I kept running at 70% HR pace to warm up more until 6km, then my left ankle felt good, no pain, so just speeded up some more to 75%. Well, went well!

today's efforts:
mil: 8km
time: 42:49:
avg HR: 147-72%
avg Pace: 5:19/km
cal: 302kcal
location: in my neighbor hood
beginning time: 7:57pm