I ran 17.5 K after coming home from work.
I ran in my neighborhood.
I left home shortly past 0:07 a.m. and finished at around 1:30 a.m.
It was three days after I had run the same distance.
I was fully recovered from t the fatigue of the previous run,
and was filled with energy.
I set off relaxed, and cruised along the usual circular route
which is exactly 2.5 K.
The first lap was 11:48.
I went on without taking a hydration break.
The second lap was 11:42.
A little faster as I had warmed up in the first lap,
and my whole body was fully in gear.
I took my first hydration break when I reached home
where I kept a stainless bottle of water.
I quickly opened the cap as soon as I grabbed the bottle,
took one gulp and let it down the throat,
and took another, but kept it in the mouth without swallowing it,
and took off because I was afraid having too much water at one time
might upset my system.
The break was 11 seconds.
I swallowed the water in my mouth little by little as I went on.
The 3rd and 4th laps I ran the same route in the opposite direction
for mnemonic purpose.
The 1st and 2nd laps I go counterclockwise,
and the 3rd and 4th clockwise.
Then the next two laps are counterclockwise again.
And the last lap is clockwise.
This way I do not lose count even when I am extremely exhausted.
The 3rd lap was 11:48,
and the 4th lap 11:51.
The lap at 10 K was 47:22.64.
This is not so bad, considering that there was no significant surge in pace
like in a race.
I'm expecting a 10 race in November.
If I maintain my present condition for another two months,
I may be able to score a pretty good time then.
Anyhow, I took another short hydration break after the 4th lap,
which was 13 seconds long.
A hydration break always gives me a temporary relief.
For one, it helps lower my body temperature.
Two, it helps with many of the chemical reactions involved in
sustaining the physical activity.
The 5th lap was slightly better than the immediately previously one: 11:45.
And the 6th lap was 11:51.
I took my 3rd hydration break for the day, which was just 11 seconds,
and quickly took off for the last lap.
I ran the first K at a comfortable pace, trying to save up energy for the last spurt.
I paid special attention to my strides.
I took shorter and quicker strides.
This is a much more economical way of running.
And then when I went past the halfway point,
I put on a spurt and took much faster steps to increase the speed.
And with less than one kilometer left I put on a final spurt
and started taking longer stride.
It takes a toll on your body a lot more than when you take shorter strides.
I could tell that I was running in a state of oxygen debt,
which means I was working my body beyond its usual capacity.
Stress substances started mounting,
which signaled my brains with discomfort in muscles and slight suffocation in lungs.
But this is the decisive moment.
By pushing yourself beyond this discomfort,
you can reach another level.
So give myself one last push I did!
When I pressed the button on my stopwatch,
it said 1:22:24, and that the final lap was 10:59.85.
It was under 11 minutes!!
As soon as I got home, I took a shower, and had a late night meal,
which consisted of mackerel sashimi and marinated octopus.
I had a can of dark beer with the meal.
And later as I wrote this blog, I had a glass of Australian Cabernet Shiraz.
That's life.
The details of the training run is as follows:
1st 2.5 K: 11:48
2nd 2.5 K: 11:42/23:31
Hydration break: 11.00
3rd 2.5 K: 11:48/35.31
4th 2.5 K: 11:51/47:22
Hydration break: 13.17
5th 2.5 K: 11:45/59:21
6th 2.5 K: 11:51/1:11:12
Hydration break: 11.74
7th 2.5 K: 10.59/1:22:24
Below is my running route.
https://www.google.co.jp/maps/dir/%E3%82%AF%E3%83%AC%E3%83%BC%E3%83%AB%E5%BF%97%E6%B4%A5%EF%BC%95,+%E3%80%92285-0845+%E5%8D%83%E8%91%89%E7%9C%8C%E4%BD%90%E5%80%89%E5%B8%82%E8%A5%BF%E5%BF%97%E6%B4%A5%EF%BC%93%E4%B8%81%E7%9B%AE%EF%BC%91%E2%88%92%EF%BC%95/35.7128229,140.1359828/@35.7146256,140.1311934,16z/data=!4m44!4m43!1m40!1m1!1s0x602286f0b75fa7ff:0x7f0d949970ac1d83!2m2!1d140.1362616!2d35.7129815!3m4!1m2!1d140.1386851!2d35.7115148!3s0x602286f6ec80367d:0xdaa60a5fefe8005c!3m4!1m2!1d140.1411161!2d35.7140781!3s0x602286f7c8cc6165:0x7f85cf98a811a366!3m4!1m2!1d140.1404479!2d35.7167854!3s0x602286f83f4dd3cb:0x757a4de5b56dd94e!3m4!1m2!1d140.1381908!2d35.7166234!3s0x602286f9a20ec32f:0xba00edca58c7f274!3m4!1m2!1d140.1343913!2d35.7154219!3s0x602286fa552da313:0x8ee106da4839a863!3m4!1m2!1d140.1320265!2d35.7140597!3s0x602286fad3ea7409:0x6e0a2800a5bd7a15!3m4!1m2!1d140.1340904!2d35.7126911!3s0x602286f07d9f0451:0xe82a064ea8337d1!1m0!3e2
Wednesday, August 31, 2016
Sunday, August 28, 2016
Weedend 17.5 K Run
I ran 17.5 K in 1:22:32.
I took three short water breaks while running,
and there were several stops at intersections because of the red light, too.
The weather was good and bad for a long run.
Temperature-wise it was good because daytime highs were 27 degrees,
and not so high.
It was not so good either because a typhoon was coming and winds were a bit strong.
But they were not too strong to make running impossible.
I left home shortly past one o'clock, and went around a 2.5 K circular route 7 times,
taking a hydration break after each 5 K.
The last lap was hard because I had not been used to running beyond 10 K for quite a while
ever since I ran a full marathon in Kasumigaura earlier this past April,
but I did my best to crank up the pace and put on a spurt in the last one K
to improve the final lap by nearly 30 seconds from the previous lap.
The details of today's training are as follows:
1st 2.5 K: 11:43
2nd 2.5 K: 11:29/23:12
Hydration Break: 10.41
3rd 2.5 K: 11:36
4th 2.5 K: 11:48/46:47
Hydration Break: 12.95
5th 2.5 K: 11:48
6th 2.5 K: 11:58/ 1:10:47
Hydration Break: 14.76
7th 2.5 K: 11:29/1:22:32
Next training will be on Wednesday night or on Thursday night,
depending on my mood and fatigue level.
I took three short water breaks while running,
and there were several stops at intersections because of the red light, too.
The weather was good and bad for a long run.
Temperature-wise it was good because daytime highs were 27 degrees,
and not so high.
It was not so good either because a typhoon was coming and winds were a bit strong.
But they were not too strong to make running impossible.
I left home shortly past one o'clock, and went around a 2.5 K circular route 7 times,
taking a hydration break after each 5 K.
The last lap was hard because I had not been used to running beyond 10 K for quite a while
ever since I ran a full marathon in Kasumigaura earlier this past April,
but I did my best to crank up the pace and put on a spurt in the last one K
to improve the final lap by nearly 30 seconds from the previous lap.
The details of today's training are as follows:
1st 2.5 K: 11:43
2nd 2.5 K: 11:29/23:12
Hydration Break: 10.41
3rd 2.5 K: 11:36
4th 2.5 K: 11:48/46:47
Hydration Break: 12.95
5th 2.5 K: 11:48
6th 2.5 K: 11:58/ 1:10:47
Hydration Break: 14.76
7th 2.5 K: 11:29/1:22:32
Next training will be on Wednesday night or on Thursday night,
depending on my mood and fatigue level.
Wednesday, August 24, 2016
Wednesday Night 15 K Run
On Wednesday night after coming home from work
I ran around a 2.5 K circular route in my neighborhood five times
to cover 15 K.
It took me 1:11:33.
I had been scheduled to do the training,
but it wasn't easy to motivate myself to run such a long distance
after working eight hours.
So first I dropped by my favorite sushi restaurant in Ueno on my way home
to fuel myself.
It takes a little less than an hour from there to my home,
so by the time I was home,
my stomach was less pumped and I felt ready to exercise.
Once back home, I decided not to have dinner right away,
but instead decided to have it after finishing the training.
That was a good move.
Otherwise I would have felt heavy and running wouldn't have been much fun.
Now since I felt light, running was easy.
It was humid, but the temperature was low enough
to allow me to keep a good pace throughout the run.
I took a very short hydration break twice,
but other than that I just cruised around the route like an automaton.
When I finally completed the scheduled distance,
I was drenched and completely out of breath
as I cranked up the pace ever more in the last half K.
But overall it was tremendously refreshing,
and dinner tasted awesome,
as every single cell of my body craved for all the nutrients
needed to maintain my internal systems.
The details of today's training run is as follows:
1st 2.5 K: 12:19
2nd 2.5 K: 11:49
Hydration break: 13.26
3rd 2.5 K: 11:58
4th 2.5 K: 11:56
Hydration break: 12.28
5th 2.5 K: 11:57
6th 2.5 K: 11:05
As you can see, I cranked up the pace significantly in the last lap.
My goal is to increase the distance gradually,
and still be able to do that in the last lap.
Hopefully, I will run extra 2.5 K to reach a total of 17.5 K this weekend.
Meanwhile I would like to give my legs a good rest
and store up enough energy to cover the increased distance strongly.
Tuesday, August 23, 2016
Home Circuit Training
With a 15 K run scheduled for tonight,
I gave a rest to my legs,
and trained upper body instead.
https://www.youtube.com/watch?v=rPpAsnsxmeU
I gave a rest to my legs,
and trained upper body instead.
https://www.youtube.com/watch?v=rPpAsnsxmeU
Sunday, August 21, 2016
The Rio Olympics Men's Marathon
The Rio Olympics' Men's Marathon took place on 21st of August.
Eliud Kipchoge of Kenya won the gold medal,
followed by Ethiopian Lelisa and American Rupp.
Eliud Kipchoge was a heavy favorite before the race,
and he lived up to everyone's expectations.
He was strong right from the start,
looking completely indifferent to the unusually slow pace of the first half.
From the 30 K mark on, though,
he took over and dominated the race
like the lion king on a savanna.
His last spurt in the 200 M before the finish line reminds one
of the final lap of a 5000 M race.
Later when I read the following article and found out more about him,
I fully understood that his greatness was not achieved in a day,
but it is firmly grounded in his methodical training ethics.
https://www.iaaf.org/news/feature/eliud-kipchoge-rio-2016-marathon
Eliud Kipchoge of Kenya won the gold medal,
followed by Ethiopian Lelisa and American Rupp.
Eliud Kipchoge was a heavy favorite before the race,
and he lived up to everyone's expectations.
He was strong right from the start,
looking completely indifferent to the unusually slow pace of the first half.
From the 30 K mark on, though,
he took over and dominated the race
like the lion king on a savanna.
His last spurt in the 200 M before the finish line reminds one
of the final lap of a 5000 M race.
Later when I read the following article and found out more about him,
I fully understood that his greatness was not achieved in a day,
but it is firmly grounded in his methodical training ethics.
https://www.iaaf.org/news/feature/eliud-kipchoge-rio-2016-marathon
Late Summer 12.5 K Run
This past Sunday I went for a training run.
It was hot in the early afternoon, so I waited until early evening to hit the road.
There is a circular course in my neighborhood whose distance is exactly 2.5 K.
I went around it 5 times to cover 12.5 K.
It was a preparation for a race in September.
I am joining a 20 K race in Yamanashi.
I am hoping to peak my condition toward the race.
In order to achieve that goal,
I am planning to increase my training distance gradually.
I have three more weekends before the race.
Next weekend I hope to run 15 K.
The following weekend I want to increase the distance by yet another 2. 5K to a total of 17.5 K.
And finally a week before the race I will cover 20 K.
The training routine for the last week before the race is pretty fixed.
I always do a pace run a couple of days after the weekend long run.
And then three nights before the race, I do 3 K build-up training,
where you increase your pace as you go through each K
just to stimulate your leg muscles, and all aspects of your cardio-vascular system.
I love the process of slowly peaking myself to a goal.
The result of the training on Sunday is as follows:
5 K: 24:21
2.5 K: 11:30
2.5 K: 11:55
2.5 K: 11:45
Total 12.5 K: 59.31
It was hot in the early afternoon, so I waited until early evening to hit the road.
There is a circular course in my neighborhood whose distance is exactly 2.5 K.
I went around it 5 times to cover 12.5 K.
It was a preparation for a race in September.
I am joining a 20 K race in Yamanashi.
I am hoping to peak my condition toward the race.
In order to achieve that goal,
I am planning to increase my training distance gradually.
I have three more weekends before the race.
Next weekend I hope to run 15 K.
The following weekend I want to increase the distance by yet another 2. 5K to a total of 17.5 K.
And finally a week before the race I will cover 20 K.
The training routine for the last week before the race is pretty fixed.
I always do a pace run a couple of days after the weekend long run.
And then three nights before the race, I do 3 K build-up training,
where you increase your pace as you go through each K
just to stimulate your leg muscles, and all aspects of your cardio-vascular system.
I love the process of slowly peaking myself to a goal.
The result of the training on Sunday is as follows:
5 K: 24:21
2.5 K: 11:30
2.5 K: 11:55
2.5 K: 11:45
Total 12.5 K: 59.31
Thursday, August 18, 2016
25-Minute Body Weight Park Workout & 3 K Run
When I got up this morning, the sky was blue and the air was dry.
Perfect for a quick morning exercise.
I walked to a nearby park to do lying pull-ups, dive bombs, hand clap push-ups, and jumping knee tucks.
You hit forearms, back, and lats in lying pull-ups, chest, triceps, and traps in dive bombs,
chest and triceps in hand clap push-ups, and entire legs and a little bit of abs in jumping knee tucks.
These were great total body workouts to get your body's engine started.
After that, I hit the road to cover 3 K at a little faster than my full marathon pace.
The entire training took me about 40 minutes.
I felt like a new man after taking a quick shower and having breakfast
consisting of plums, a peach, grapes, half a grapefruit, an avocado, and miso soup.
Perfect for a quick morning exercise.
I walked to a nearby park to do lying pull-ups, dive bombs, hand clap push-ups, and jumping knee tucks.
You hit forearms, back, and lats in lying pull-ups, chest, triceps, and traps in dive bombs,
chest and triceps in hand clap push-ups, and entire legs and a little bit of abs in jumping knee tucks.
These were great total body workouts to get your body's engine started.
After that, I hit the road to cover 3 K at a little faster than my full marathon pace.
The entire training took me about 40 minutes.
I felt like a new man after taking a quick shower and having breakfast
consisting of plums, a peach, grapes, half a grapefruit, an avocado, and miso soup.
Summer Break 10 K Night Run around the Imperial Palace
With two holidays remaining, I went to Central Tokyo with two of my running friends
to go for a fun run around the Imperial Palace.
Fujimori san, who had originally invited me to serious running years before,
and his friend Hiroko san with whom I had run many races together,
had already been ready outside the runners' station in Kanda
when I got there.
http://www.raffine-rs.com/about/kanda/index.html#accessmap
I quickly dropped my gear in a locker,
and joined them to head for the circular road around the Palace.
With the sun set and the sky engulfed in twilight,
countless lights from surrounding tall buildings shone on us.
What appeared here and there in the quickly darkening surrounding
was brightly colored athletic wear of runners, some running in groups,
and others by themselves like Buddhist monks in training.
We started off at a comfortable pace of 6:00/K
so that the least experienced member of the group would not be left behind.
The circular course around the Palace was surprisingly rich in undulation,
which was perfect as the training for the Kyohonooka Road Race that takes place in September.
It is well-known for a big altitude difference between the highest and lowest point of the course.
When we finished our first lap, Hiroko san opted out to return to the runners' station.
Fujimori san and I went on at a slightly faster pace.
We overtook a runner after another, gradually increasing the pace.
Once we hit the peak of altitude, the lights of the commercial district in Marunouchi were in sight
in a distance.
We picked up the pace, using the momentum gained from going the downward slope.
We took one hydration break about 1 K before finish, but other than that,
we kept a fairly good pace to cover 10.7 K in 1:07.
Both of us were drenched when we finished.
On our way to the runners' station,
we stopped by a convenience store to get some water.
It tasted insanely delicious.
We took a quick shower and joined Hiroko san who were relaxing in the lobby.
Together we went to a gyoza restaurant near JR Kanda Station,
and made a toast with cold bear, and filled our stomachs with delicious food.
We had a fun chat over good food and drinks,
and parted each other about an hour later,
promising to meet again at the race in September.
https://www.google.co.jp/maps/dir/%E3%83%A9%E3%83%95%E3%82%A3%E3%83%8D%E3%83%A9%E3%83%B3%E3%83%8B%E3%83%B3%E3%82%B0%E3%82%B9%E3%82%BF%E3%82%A4%E3%83%AB,+%E3%80%92101-0047+%E6%9D%B1%E4%BA%AC%E9%83%BD%E5%8D%83%E4%BB%A3%E7%94%B0%E5%8C%BA+%E5%86%85%E7%A5%9E%E7%94%B01-8-1+%E4%B8%89%E4%BA%95%E3%83%93%E3%83%AB1F/35.6887038,139.7608835/@35.6864646,139.7520276,15z/data=!4m24!4m23!1m20!1m1!1s0x60188c06bce55555:0x203406a283beb748!2m2!1d139.7666855!2d35.6901349!3m4!1m2!1d139.7607471!2d35.6891696!3s0x60188c0f3a506e9b:0x4a81f4ed097c6ac6!3m4!1m2!1d139.7443848!2d35.6846025!3s0x60188c704c2c773b:0xa471e48868365b0f!3m4!1m2!1d139.7483106!2d35.6785525!3s0x60188b8a0c12b583:0xc5332c225ebe6fe6!1m0!3e2
to go for a fun run around the Imperial Palace.
Fujimori san, who had originally invited me to serious running years before,
and his friend Hiroko san with whom I had run many races together,
had already been ready outside the runners' station in Kanda
when I got there.
http://www.raffine-rs.com/about/kanda/index.html#accessmap
I quickly dropped my gear in a locker,
and joined them to head for the circular road around the Palace.
With the sun set and the sky engulfed in twilight,
countless lights from surrounding tall buildings shone on us.
What appeared here and there in the quickly darkening surrounding
was brightly colored athletic wear of runners, some running in groups,
and others by themselves like Buddhist monks in training.
We started off at a comfortable pace of 6:00/K
so that the least experienced member of the group would not be left behind.
The circular course around the Palace was surprisingly rich in undulation,
which was perfect as the training for the Kyohonooka Road Race that takes place in September.
It is well-known for a big altitude difference between the highest and lowest point of the course.
When we finished our first lap, Hiroko san opted out to return to the runners' station.
Fujimori san and I went on at a slightly faster pace.
We overtook a runner after another, gradually increasing the pace.
Once we hit the peak of altitude, the lights of the commercial district in Marunouchi were in sight
in a distance.
We picked up the pace, using the momentum gained from going the downward slope.
We took one hydration break about 1 K before finish, but other than that,
we kept a fairly good pace to cover 10.7 K in 1:07.
Both of us were drenched when we finished.
On our way to the runners' station,
we stopped by a convenience store to get some water.
It tasted insanely delicious.
We took a quick shower and joined Hiroko san who were relaxing in the lobby.
Together we went to a gyoza restaurant near JR Kanda Station,
and made a toast with cold bear, and filled our stomachs with delicious food.
We had a fun chat over good food and drinks,
and parted each other about an hour later,
promising to meet again at the race in September.
https://www.google.co.jp/maps/dir/%E3%83%A9%E3%83%95%E3%82%A3%E3%83%8D%E3%83%A9%E3%83%B3%E3%83%8B%E3%83%B3%E3%82%B0%E3%82%B9%E3%82%BF%E3%82%A4%E3%83%AB,+%E3%80%92101-0047+%E6%9D%B1%E4%BA%AC%E9%83%BD%E5%8D%83%E4%BB%A3%E7%94%B0%E5%8C%BA+%E5%86%85%E7%A5%9E%E7%94%B01-8-1+%E4%B8%89%E4%BA%95%E3%83%93%E3%83%AB1F/35.6887038,139.7608835/@35.6864646,139.7520276,15z/data=!4m24!4m23!1m20!1m1!1s0x60188c06bce55555:0x203406a283beb748!2m2!1d139.7666855!2d35.6901349!3m4!1m2!1d139.7607471!2d35.6891696!3s0x60188c0f3a506e9b:0x4a81f4ed097c6ac6!3m4!1m2!1d139.7443848!2d35.6846025!3s0x60188c704c2c773b:0xa471e48868365b0f!3m4!1m2!1d139.7483106!2d35.6785525!3s0x60188b8a0c12b583:0xc5332c225ebe6fe6!1m0!3e2
Tuesday, August 16, 2016
Pre-Run HIIT and 100 M Sprint
I am scheduled to go for a practice run around the Imperial Palace tonight
with a few friends of mine.
In order to loosen up my joints and activate my entire muscles,
I did some high intensity interval training and 100 M sprints.
For the details of the workouts please see the You Tube videos below.
https://www.youtube.com/watch?v=QDCPel4GZvg
https://www.youtube.com/watch?v=gqw92xyEcgs
with a few friends of mine.
In order to loosen up my joints and activate my entire muscles,
I did some high intensity interval training and 100 M sprints.
For the details of the workouts please see the You Tube videos below.
https://www.youtube.com/watch?v=QDCPel4GZvg
https://www.youtube.com/watch?v=gqw92xyEcgs
0.88 K × 5 Barefoot Interval Training in an Approaching Storm
A typhoon was coming, and it was raining,
so I got out and hit the road to do a 0.88 K by 5 interval training,
in order to develop my resistance to bad weather conditions
and also to cultivate the mindset to put up with unavoidable adversities.
The streets were deserted, with trees whipping wildly in strong winds.
The pavement was wet with rain, with puddles formed here and there.
Few people would choose to run on a day like that,
but it's perfect for a barefoot runner, because the friction is minimum
when the surface of the road is wet.
I went around my favorite circular route (0.88 K) at my 10 K pace of 4:30/K (3:57/0.88 K),
with a rest of one minute between sets.
I originally aimed for seven sets,
but had slight pain in the liver during the 5th set,
so called it a day before completing the original goal.
The result is as follows:
1st lap: 3:47
Rest: 1:00
2nd lap: 3:31
Rest: 1:00
3rd lap: 3:34
Rest :1:00
4th lap: 3:36
Rest: 1:00
5th lap: 3:41
Cool Down: 3:00
so I got out and hit the road to do a 0.88 K by 5 interval training,
in order to develop my resistance to bad weather conditions
and also to cultivate the mindset to put up with unavoidable adversities.
The streets were deserted, with trees whipping wildly in strong winds.
The pavement was wet with rain, with puddles formed here and there.
Few people would choose to run on a day like that,
but it's perfect for a barefoot runner, because the friction is minimum
when the surface of the road is wet.
I went around my favorite circular route (0.88 K) at my 10 K pace of 4:30/K (3:57/0.88 K),
with a rest of one minute between sets.
I originally aimed for seven sets,
but had slight pain in the liver during the 5th set,
so called it a day before completing the original goal.
The result is as follows:
1st lap: 3:47
Rest: 1:00
2nd lap: 3:31
Rest: 1:00
3rd lap: 3:34
Rest :1:00
4th lap: 3:36
Rest: 1:00
5th lap: 3:41
Cool Down: 3:00
Sunday, August 14, 2016
New Phase in my Fitness Endeavour
My fitness endeavour entered a new era
when I integrated re-use of garbage into it.
https://www.youtube.com/watch?v=Hs2ByHgaK9k
when I integrated re-use of garbage into it.
https://www.youtube.com/watch?v=Hs2ByHgaK9k
Saturday, August 13, 2016
Summer Break 10 K Run
It is the second day of my summer break.
I feel ecstatic after going for a 10 K practice run in the late afternoon.
I left home ten past five.
The sun was yet to set,
but the unbearable heat of the earlier afternoon was gone,
and there were winds that had in them a faint sign of autumn.
I ran at my comfortable full to half marathon pace.
The route I took today was rich in undulation,
with one steep uphill near the 4 K mark.
I forced my way up it without slowing down much.
My body felt light as it should,
because I weighed almost 1 to 1.5 K lighted than I did a month ago.
Hard work and concentration during the seminar weeks before summer break began
made me less hungry, and I lost weight subsequently.
It was a pleasant surprise that running could become so much easier
just by losing a few pounds!
Anyhow, at the 6.5 K mark I took a two-minute hydration break,
and hit the road again without wasting too much time.
I didn't slow down much after that.
With one more kilometer to go, I put on a spurt
and finished at 51:58.
This isn't such a bad time, considering the heat and inevitable stops from time to time
due to traffic lights.
I will give my legs a rest tomorrow, and train either my core or upper body.
https://www.google.co.jp/maps/dir/%E5%BF%97%E6%B4%A5%E9%9C%8A%E5%9C%92%E7%AE%A1%E7%90%86%E4%BA%8B%E5%8B%99%E6%89%80,+%E3%80%92285-0856+%E5%8D%83%E8%91%89%E7%9C%8C%E4%BD%90%E5%80%89%E5%B8%82%E4%BA%95%E9%87%8E%E7%94%BA83/35.7126848,140.1344861/@35.7064759,140.1240744,14z/data=!4m44!4m43!1m40!1m1!1s0x602286fa64fac415:0x53f84ac9374210f2!2m2!1d140.1356696!2d35.7133882!3m4!1m2!1d140.1344866!2d35.7126848!3s0x602286f07d9f0451:0xe82a064ea8337d0!3m4!1m2!1d140.1187936!2d35.7116186!3s0x602286de802d9ba5:0x3025386be1de8800!3m4!1m2!1d140.1200153!2d35.6991916!3s0x602286c0458ec6af:0x9c3f3cf7c29ea606!3m4!1m2!1d140.1238148!2d35.6946392!3s0x60228695db57a10f:0x2e7da374ae531822!3m4!1m2!1d140.1368014!2d35.7064624!3s0x602286f363aff69d:0x65ed5e23f2e7f3db!3m4!1m2!1d140.1481987!2d35.7001762!3s0x60228664b2fe5027:0xdf60476ff309ab19!3m4!1m2!1d140.1552085!2d35.7107864!3s0x60228668528e4b47:0xf298df6e4a57988!1m0!3e0
I feel ecstatic after going for a 10 K practice run in the late afternoon.
I left home ten past five.
The sun was yet to set,
but the unbearable heat of the earlier afternoon was gone,
and there were winds that had in them a faint sign of autumn.
I ran at my comfortable full to half marathon pace.
The route I took today was rich in undulation,
with one steep uphill near the 4 K mark.
I forced my way up it without slowing down much.
My body felt light as it should,
because I weighed almost 1 to 1.5 K lighted than I did a month ago.
Hard work and concentration during the seminar weeks before summer break began
made me less hungry, and I lost weight subsequently.
It was a pleasant surprise that running could become so much easier
just by losing a few pounds!
Anyhow, at the 6.5 K mark I took a two-minute hydration break,
and hit the road again without wasting too much time.
I didn't slow down much after that.
With one more kilometer to go, I put on a spurt
and finished at 51:58.
This isn't such a bad time, considering the heat and inevitable stops from time to time
due to traffic lights.
I will give my legs a rest tomorrow, and train either my core or upper body.
https://www.google.co.jp/maps/dir/%E5%BF%97%E6%B4%A5%E9%9C%8A%E5%9C%92%E7%AE%A1%E7%90%86%E4%BA%8B%E5%8B%99%E6%89%80,+%E3%80%92285-0856+%E5%8D%83%E8%91%89%E7%9C%8C%E4%BD%90%E5%80%89%E5%B8%82%E4%BA%95%E9%87%8E%E7%94%BA83/35.7126848,140.1344861/@35.7064759,140.1240744,14z/data=!4m44!4m43!1m40!1m1!1s0x602286fa64fac415:0x53f84ac9374210f2!2m2!1d140.1356696!2d35.7133882!3m4!1m2!1d140.1344866!2d35.7126848!3s0x602286f07d9f0451:0xe82a064ea8337d0!3m4!1m2!1d140.1187936!2d35.7116186!3s0x602286de802d9ba5:0x3025386be1de8800!3m4!1m2!1d140.1200153!2d35.6991916!3s0x602286c0458ec6af:0x9c3f3cf7c29ea606!3m4!1m2!1d140.1238148!2d35.6946392!3s0x60228695db57a10f:0x2e7da374ae531822!3m4!1m2!1d140.1368014!2d35.7064624!3s0x602286f363aff69d:0x65ed5e23f2e7f3db!3m4!1m2!1d140.1481987!2d35.7001762!3s0x60228664b2fe5027:0xdf60476ff309ab19!3m4!1m2!1d140.1552085!2d35.7107864!3s0x60228668528e4b47:0xf298df6e4a57988!1m0!3e0
Wednesday, August 10, 2016
Aug.10 Midnight 4 K Run
When I came home after finishing a 5-hour seminar for English teachers,
I had dinner and quickly went to bed to rest for the next day.
But I couldn't fall asleep, so I decided to go for a short run.
After quickly changing into my running shirt and shorts,
I ran my favorite running course in my neighborhood at my comfortable full marathon pace.
I didn't push myself as I was expecting another long seminar the next morning,
and didn't want to feel tired during the event.
The result of today's run was as follows:
1st K: 5:22
2nd K: 5:11
3rd K: 5:05
4th K: 4:50
As soon as I got home, I quickly took a shower and hit the bed.
I slept like a log as I hoped to.
The following morning, I woke up to find out
that Baker Matthew of Japan had won the gold medal in judo.
I had dinner and quickly went to bed to rest for the next day.
But I couldn't fall asleep, so I decided to go for a short run.
After quickly changing into my running shirt and shorts,
I ran my favorite running course in my neighborhood at my comfortable full marathon pace.
I didn't push myself as I was expecting another long seminar the next morning,
and didn't want to feel tired during the event.
The result of today's run was as follows:
1st K: 5:22
2nd K: 5:11
3rd K: 5:05
4th K: 4:50
As soon as I got home, I quickly took a shower and hit the bed.
I slept like a log as I hoped to.
The following morning, I woke up to find out
that Baker Matthew of Japan had won the gold medal in judo.
Tuesday, August 9, 2016
Aug. 10 Home Body Weight Exercise
I woke up early to get ready of a seminar for English teachers.
I didn't have enough time for a long practice run,
so I decided to do something short and intensive.
I did pull-ups, slow push-ups and hand-stands.
I started off with ten pull-ups.
I then did slow push-ups for 30 seoncds.
You count four as you come down,
hold for hour seocnds,
count four as you push up,
and squeeze both of your arms inward
at the peak.
Peak contraction is the key to maximizing training benefit in push-ups.
I repeated this cycle four sets,
but the number of reps for pull-ups decreased progressively as I proceeded,
like to 6, 4, and finally to 3.
After that I did four sets of a 20 second hand-stand.
When it was over, I was out of breath, and my upper body was pumped.
I had for breakefast half an avocado with salt and dried seaweed,
two small pieces of grapefruit,
a few mini tomatoes,
several fresh shiso leaves.
Slight bitterness of the shiso was refreshing in my mouth.
I have a 5-hour seminar today, and another tomorrow.
And a week-long summer break begins after that.
Two more days to go...
I didn't have enough time for a long practice run,
so I decided to do something short and intensive.
I did pull-ups, slow push-ups and hand-stands.
I started off with ten pull-ups.
I then did slow push-ups for 30 seoncds.
You count four as you come down,
hold for hour seocnds,
count four as you push up,
and squeeze both of your arms inward
at the peak.
Peak contraction is the key to maximizing training benefit in push-ups.
I repeated this cycle four sets,
but the number of reps for pull-ups decreased progressively as I proceeded,
like to 6, 4, and finally to 3.
After that I did four sets of a 20 second hand-stand.
When it was over, I was out of breath, and my upper body was pumped.
I had for breakefast half an avocado with salt and dried seaweed,
two small pieces of grapefruit,
a few mini tomatoes,
several fresh shiso leaves.
Slight bitterness of the shiso was refreshing in my mouth.
I have a 5-hour seminar today, and another tomorrow.
And a week-long summer break begins after that.
Two more days to go...
Sunday, August 7, 2016
Mid Summer 10 K Run
I ran 10.1 K to build long-distance endurance for a race in September.
I started off comfortably, but the scorching summer heat soon started taking a toll on my body.
I stopped at traffic lights every now and then.
Ordinarily I would be disturbed by unnecessary stops,
but today I thought them a bliss.
At 7 K from home I took a hydration break at a road station called "Fusanoeki".
I ran some spring water over my head and arms.
I wanted to stay there longer, but that would make the training less effective.
So I left the station after a minimum rest and hit the road again.
The remaining 3 K was more painful than I though it would be.
Much of it was a familiar road that I often cover in my morning runs.
But a steep uphill slope, which usually feels like just a regular flat road
when run right after 8 hours of sound sleep,
felt like endless stairs to the hell.
When I finally reached the top of the slope,
I had no energy left in my body,
and all I could do was reach a water tap in a park nearby like a ghost.
I hydrated myself and ran even more water than at the previous break
over my head and arms.
This time even a break would not give me much energy.
But I had to carry on.
I tried to run in the shade whenever possible
to avoid increase in body heat.
Finally the goal was in sight.
I checked my watch.
It said 53:00.
I wanted to finish under 55:00.
I put on one final spurt, overtaking a middle-aged woman pushing her bike.
She freaked out as I ran past her like a wind.
I gasped for air, with my legs feeling heavier and heavier with each step forward.
I took a turn to the left, and another, and then took two quick right turns,
and finally took one last left to hit the street leading to my home.
Swinging my arms like a lunatic for several seconds, I finally made it back home.
I pressed the button on my stopwatch.
It said 54:33.
Yes! I came under 55:00.
Mission complete!
Once home, I took a shower and lay down in the living room like a dead man.
But it wasn't a bad feeling.
I stepped on the scale to find out that I weighed under 60 kg,
which is pretty close to my weight when I was 19 years old.
I hadn't had breakfast, so it was only natural that I would weigh a couple of pounds lighter,
but yet I was a bit surprised at my weight loss.
This weight loss was not achieved by dangerously unhealthy dieting,
nor was it a result of sickness.
In fact, I feel full of energy and my skin condition (which is indexical of my fatigue level) is incredibly good.
So I would like to think that it is a good sign.
I will continue to stick to healthy diet consisting of home-grown veggies,
fresh fish from Katsugyo Ohedo Ueno Nigohten,
occasional steak,
and minimum starchy food.
For the route I took today, see below:
https://www.google.co.jp/maps/dir/35.7136098,140.1358689/35.7134818,140.1358868/@35.7039279,140.1253472,13.75z/data=!4m39!4m38!1m35!3m4!1m2!1d140.1360167!2d35.7136248!3s0x602286f0a6225f03:0x4d67562ffb2b1167!3m4!1m2!1d140.1463112!2d35.7139064!3s0x602286593c27bb91:0x97da9ac00529294a!3m4!1m2!1d140.153901!2d35.7087482!3s0x60228668f130a1f1:0xf35644701beb8bac!3m4!1m2!1d140.1371119!2d35.7064018!3s0x602286f49ef2ff5d:0xa20958a9697f0b24!3m4!1m2!1d140.1194426!2d35.7031046!3s0x602286c239de9307:0x88d66f396b494dc0!3m4!1m2!1d140.1338125!2d35.7127951!3s0x602286fa9e8771a7:0x7f82b4e1016c73f8!3m4!1m2!1d140.1359828!2d35.7128229!3s0x602286f0bdc10aef:0xd404068b8cbe5679!1m0!3e0
I started off comfortably, but the scorching summer heat soon started taking a toll on my body.
I stopped at traffic lights every now and then.
Ordinarily I would be disturbed by unnecessary stops,
but today I thought them a bliss.
At 7 K from home I took a hydration break at a road station called "Fusanoeki".
I ran some spring water over my head and arms.
I wanted to stay there longer, but that would make the training less effective.
So I left the station after a minimum rest and hit the road again.
The remaining 3 K was more painful than I though it would be.
Much of it was a familiar road that I often cover in my morning runs.
But a steep uphill slope, which usually feels like just a regular flat road
when run right after 8 hours of sound sleep,
felt like endless stairs to the hell.
When I finally reached the top of the slope,
I had no energy left in my body,
and all I could do was reach a water tap in a park nearby like a ghost.
I hydrated myself and ran even more water than at the previous break
over my head and arms.
This time even a break would not give me much energy.
But I had to carry on.
I tried to run in the shade whenever possible
to avoid increase in body heat.
Finally the goal was in sight.
I checked my watch.
It said 53:00.
I wanted to finish under 55:00.
I put on one final spurt, overtaking a middle-aged woman pushing her bike.
She freaked out as I ran past her like a wind.
I gasped for air, with my legs feeling heavier and heavier with each step forward.
I took a turn to the left, and another, and then took two quick right turns,
and finally took one last left to hit the street leading to my home.
Swinging my arms like a lunatic for several seconds, I finally made it back home.
I pressed the button on my stopwatch.
It said 54:33.
Yes! I came under 55:00.
Mission complete!
Once home, I took a shower and lay down in the living room like a dead man.
But it wasn't a bad feeling.
I stepped on the scale to find out that I weighed under 60 kg,
which is pretty close to my weight when I was 19 years old.
I hadn't had breakfast, so it was only natural that I would weigh a couple of pounds lighter,
but yet I was a bit surprised at my weight loss.
This weight loss was not achieved by dangerously unhealthy dieting,
nor was it a result of sickness.
In fact, I feel full of energy and my skin condition (which is indexical of my fatigue level) is incredibly good.
So I would like to think that it is a good sign.
I will continue to stick to healthy diet consisting of home-grown veggies,
fresh fish from Katsugyo Ohedo Ueno Nigohten,
occasional steak,
and minimum starchy food.
For the route I took today, see below:
https://www.google.co.jp/maps/dir/35.7136098,140.1358689/35.7134818,140.1358868/@35.7039279,140.1253472,13.75z/data=!4m39!4m38!1m35!3m4!1m2!1d140.1360167!2d35.7136248!3s0x602286f0a6225f03:0x4d67562ffb2b1167!3m4!1m2!1d140.1463112!2d35.7139064!3s0x602286593c27bb91:0x97da9ac00529294a!3m4!1m2!1d140.153901!2d35.7087482!3s0x60228668f130a1f1:0xf35644701beb8bac!3m4!1m2!1d140.1371119!2d35.7064018!3s0x602286f49ef2ff5d:0xa20958a9697f0b24!3m4!1m2!1d140.1194426!2d35.7031046!3s0x602286c239de9307:0x88d66f396b494dc0!3m4!1m2!1d140.1338125!2d35.7127951!3s0x602286fa9e8771a7:0x7f82b4e1016c73f8!3m4!1m2!1d140.1359828!2d35.7128229!3s0x602286f0bdc10aef:0xd404068b8cbe5679!1m0!3e0
Thursday, August 4, 2016
Diet and Exercise
I feel great.
In fact, I almost always feel pretty good, but over the last few days, I have been feeling particularly good. Especially the condition of my internal organs seems awesome.
Somehow they feel very well-toned.
At first, I wasn't able to identify the cause.
But then I realized that about three or four days ago, I bought a small ball of cooking iron to supplement iron intake.
Since then every time I boil water, I have put that iron ball in the kettle.
The water thus boiled has a faint after-tasted of iron.
But I like it a lot.
I have every reason to crave iron.
I am a runner who runs regularly.
Naturally when I train, I sweat like crazy.
All kinds of minerals leave your body when you sweat.
One of them is iron.
A lack of iron causes fatigue.
This is because iron is an essential component in the process of making hemoglobin.
Hemoglobin is an agent that transports oxygen to your body's cells.
Naturally, insufficient hemoglobin production resulting from lack of iron can cause fatigue.
No oxygen, no life, as you see.
Anyhow, I will stick to my hypothesis on the relation between the additional supply of iron and my better condition, and continue to use that iron ball in cooking awhile.
In addition to the supplementary intake of iron,
I have one more habit that is expected to do me good.
That is having miso soup for breakfast.
Why miso soup?
There are a number of reasons.
First, miso, or soy bean paste, is a highly nutritious organic food
if you purchase one of good quality.
Cheap pre-packaged ones made by large manufacturers are almost completely out.
They are not organic food, but rather industrial products similar to nuts and bolts.
They are chemically flavored, and active enzymes are almost completely dead by heat.
On the other hand, those made by local farmers that are sold in simple packaging
are rich in active enzymes and organic and mostly importantly still alive!
When I make miso soup, I first boil water with the iron ball and pieces of dried kelp in the pan.
Once the water is boiled, the iron ball and the kelp are taken out of the pan.
I beat an egg, and pour it into the flavored soup.
Once the egg is boiled, I turn of the heat.
Now this is the most important point.
If you put miso paste into the soup, while the temperature is still high,
all of the active enzymes in the paste will be killed by the heat.
Those are the ones good for the internal functioning of your body,
so you wait till the temperature is below 60 degrees Celsius.
Once miso pasted is mixed in the flavored soup,
I always put some edible green leaves and Japanese ginger from my backyard,
which are all organic.
Just the thought that all ingredients are organic and alive
is enough to make me feel good.
But of course it doesn't stop there.
The real benefit is physiological.
This super healthy miso soup is the main part of my breakfast,
but I also try to have a few different kinds of fruits,
such as grapefruit, peach, plum, and avocado.
According to a dietitian, fruits are kind of half digested as they are,
so they are very easy on your stomach.
In the morning your body is pretty exhausted
from digesting the meal eaten on the previous night.
Not only that, I almost always work out prior to breakfast.
So I am usually doubly physically tired before having breakfast.
You do not want to put too much burden on your internal system
in terms of food digestion.
So having something soupy and juicy, but highly rich in nutrition is vitally important to me.
And this is the reason that I stick to this type of breakfast for a very long time.
Speaking of exercise, I ran 5. 32 K today with the last 1 K at a pretty challenging pace.
After the run I did lying pull-ups, slow push-ups, and shoulder rotations to pump up my upper body.
The details are as follows:
1.32 K: 6:53
1K: 4:55
1K: 4:50
1K: 4:41
Rest: 2:00
1 K: 4:01
Rest: 4:30
Lying Pull-Ups: 2:00
Slow Push-Ups: 3:00
Rest: 1:00
Shoulder Rotations: 120 reps
is enough to make me feel good.
But of course it doesn't stop there.
The real benefit is physiological.
This super healthy miso soup is the main part of my breakfast,
but I also try to have a few different kinds of fruits,
such as grapefruit, peach, plum, and avocado.
According to a dietitian, fruits are kind of half digested as they are,
so they are very easy on your stomach.
In the morning your body is pretty exhausted
from digesting the meal eaten on the previous night.
Not only that, I almost always work out prior to breakfast.
So I am usually doubly physically tired before having breakfast.
You do not want to put too much burden on your internal system
in terms of food digestion.
So having something soupy and juicy, but highly rich in nutrition is vitally important to me.
And this is the reason that I stick to this type of breakfast for a very long time.
Speaking of exercise, I ran 5. 32 K today with the last 1 K at a pretty challenging pace.
After the run I did lying pull-ups, slow push-ups, and shoulder rotations to pump up my upper body.
The details are as follows:
1.32 K: 6:53
1K: 4:55
1K: 4:50
1K: 4:41
Rest: 2:00
1 K: 4:01
Rest: 4:30
Lying Pull-Ups: 2:00
Slow Push-Ups: 3:00
Rest: 1:00
Shoulder Rotations: 120 reps
Wednesday, August 3, 2016
Wednesday Midnight Run
A two-day teacher seminar was over.
I got some good feedback in questionnaires,
and was left with a great feeling of accomplishment.
I came home earlier than usual as I had an extra early start this morning.
As soon as I finished dinner, I rested awhile,
and then did some body weight circuit training
because it was raining on and off.
https://www.youtube.com/watch?v=EBywkbEdHrA
By the time I finished the workout,
it had stopped raining,
so I decided to hit the road.
Today I ran 4 K at a comfortable pace,
and then did 3 K interval training at my 5～10 K paces.
The result of today's practice run is as follows:
1st K: 5:10
2nd K: 4:51
3rd K: 4:56
4th K: 4:50
Rest: 2:00
5th K: 4:04
Rest: 2:00
6th K: 4:02
Rest: 2:00
7th K: 4:15
I got some good feedback in questionnaires,
and was left with a great feeling of accomplishment.
I came home earlier than usual as I had an extra early start this morning.
As soon as I finished dinner, I rested awhile,
and then did some body weight circuit training
because it was raining on and off.
https://www.youtube.com/watch?v=EBywkbEdHrA
By the time I finished the workout,
it had stopped raining,
so I decided to hit the road.
Today I ran 4 K at a comfortable pace,
and then did 3 K interval training at my 5～10 K paces.
The result of today's practice run is as follows:
1st K: 5:10
2nd K: 4:51
3rd K: 4:56
4th K: 4:50
Rest: 2:00
5th K: 4:04
Rest: 2:00
6th K: 4:02
Rest: 2:00
7th K: 4:15
Monday, August 1, 2016
Recent Running Training
I ran 3 K last Sunday, and 5 K yesterday.
Both times I ran while the sun was high.
Last Sunday I ran before noon.
My body felt light, and cardio was in good condition.
I could have gone beyond 3 K,
but since I was planning to go out to have lunch with a friend,
I decided not to overtire myself.
In extreme fatigue nothing will taste good.
Yesterday I went for my training run in mid afternoon.
The sun was strong, and few were seen in the park.
I started off without setting a goal as I felt a bit tired
from drinking till late on the previous night.
My body was heavy and I couldn't pick up the pace.
I ran the first 2 K at my half marathon pace of between 4:40/K and 4:50/K
with a break of 30 seconds.
But I needed a much longer rest after that.
I went to get some tap water over my arms and face to cool off the heat,
hoping it would help me sustain the training.
But even after that effort, I wasn't able to bring out power from within.
The break after each K became longer and longer.
And when I finished my 5th K, I gave up.
The tired feeling was presumably mainly because of drinking alcohol on the previous night.
I gave myself ten hours of sleep, but my liver and whole internal organs were exhausted
from trying to break down the toxic substance and bringing the system back on track.
I must stick to moderate drinking to maintain the quality of my physical training.
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