12 K Barefoot Hill Jog

Sept. 28, 2018

Following former ultra marathon world record holder Mr. Takahiro Sunada's recommendation, I went out for a slow jog for a little longer than an hour following interval training on the previous night. I ran in bare feet to check my running form. Why is barefoot running good for checking your from? One reason is that it can be extremely painful if your form bio-mechanically doesn't make sense. In other words, your body will naturally develop a form that doesn't cause you pain. It happens to be the form that allows you to keep on running a very long distance with minimum energy loss.

Tonight I ran my favorite 6 K hilly shuttle course twice to cover 12 K. The laps are shown below:

1st 6 K: 35:53.42

2nd 6 K: 35:52.57

Total 1:11:45

I'm surprised to see the second lap is almost exactly the same as the first one.

Three Weeks Before Aqua Line Marathon 2018

Sept. 27, 2018

It's been four days since Road Race Chikura 2018. And it's also three weeks to Aqua Line Marathon 2018. Ever since I ran my last full marathon in Sakura last March, I've been loosely following this training regimen recommended by former ultra marathon world record holder Mr. Hirotaka Sunada. It's a combination of jogging, intervals, pace run, and LSD. I do not strictly follow his recommendation, because I find it too challenging for my aging body. Instead I have set some priorities. Interval training is one of them. It's a fast-paced 1 K run repeated certain times with a brief active rest between runs. I'd tried several different kinds of intervals before trying his. But in the one recommended by Mr. Sunada, the rest between sets is brief: only one minute. Before trying his approach, I would usually take a two-minute rest between sets, but the target pace was faster: 4:00/K. And I did minimum seven repeats, sometimes ten, or even thirteen. In Mr. Sunada's regimen, the number of sets is six, and the target is a lot slower: 4:30/K. But when I did it, it was more challenging than I thought. I was surprised to find out that although the target pace is not so challenging, that you can increase the challenge of the training by reducing recovery time. I was drenched with sweat when I first completed six 1 K repeats the way he recommended.

As the race comes nearer, Mr. Sunada gradually introduces slight alterations. For example, what used to be six 1 K repeats becomes a 3K + 2K + 1 K session. The target pace and the recovery time remain the same. When I first did it, I couldn't complete it. First, in the first 3 K session, I could make the target time of 13:30.00. I remember it was 13:45.XX or there about. Then during the next session, the 2 K one, I gave up, because I couldn't stand the metabolic challenge that was new to me. When I tried it for the second time, although I completed it, I fell behind the target time either in the first 3 K session, or the following 2 K session. I was still not strong enough to face the new challenge. But at the third time around I was finally able to meet the target in all three.

The 3K + 2K + 1K session was then followed by a 5 K + 1 K session. A mere prospect of running such a long distance at such a fairly challenging pace (for me at least!) without a rest made me feel nervous. But to my surprise, I met the challenge at the first attempt. I realized that I had become strong enough to do it while I was struggling to complete the previous program: 3K + 2K + 1K. I deepened my trust in Mr. Sunada's system.

Anyhow, back to talking about tonight's session, it was 2K + 2K + 1K. I began with a light 20-minute jog. And then after a brief active rest I started intervals. The first 2K was OK. I came under the target time of 9:00.00.  But I felt rather weak, not so much in terms of physical condition; but rather in terms of motivation as I mentioned earlier. I didn't feel focused. But while I was on a break, I kept saying to myself those words by German poet Goethe: "Just begin, and your mind grows heated. Continue, and the task will be completed." Only action ignites motivation. 

The lap for the second run was better although I was still fighting with low motivation while running. The better time in the second session gave me the motivation to do the last run. The time was well within the target of 4:30.00. I was glad. 

I walked back home to drop a bottle of water, and hit the road again for a warm-down jog. I was originally planning to run just 20 minutes, but I felt good, so I extended the distance just a little to run 4 K in 24:32.39. Find the details of my training tonight below:

Jog (3.4K): 21:15.61

Walk: 4:10.24

1st 2K: 8:51.48

Active Rest: 1:00.15

2nd 2K: 8:26.70

Active Rest: 1:00.20

Last 1K: 4:00.24

Walk: 3:49.49

Jog (4K): 24:32.39

Total 12.4K: 1:17:06

Again, I met the target in all three fast runs. I feel glad. But it was never easy. The biggest challenge was motivation. I found it hard to maintain it. It was mainly because I was still a bit burned out from the Road Race Chikura. I ran an official half marathon entirely without wearing shoes. There was a great feeling of achievement. But that created a temporary vacuum in my motivation. I probably needed a complete rest for a while, but with another race coming soon, my mind was not completely relaxed. I hadn't completely been refreshed. So while I was running the 2 K, I was constantly thinking about food, not the run. I guess I was trying to motivate myself by thinking about how to reward myself. I do that sometimes, but the intensity was incomparable tonight.

Post-Race 5 K Jog

Sept. 26, 2018

Two days after running a half marathon in Chikura, Chiba, I had my first practice run for 5 K. I jogged for 31:52:64, mainly to see my total physical condition. There was no pain in any of my leg joints nor leg muscles. I feel happy about my quick recovery from the challenging race in heat as well as against head winds. 

I'm hoping to run the same distance or perhaps a little longer depending on my mood tomorrow to condition myself for interval training on Thursday night.

Race Report: Road Race Chikura 2018

Sept 23, 2018

On Sept. 23, 2018, Road Race Chikura 2018 took place in Minami Bohsoh City, Chiba Prefecture. It is a half marathon. I ran it in 1:50:25 without wearing shoes. The time is average, compared with most of the times from my past half-marathons. But nonetheless I am happy, because for the first time in my life did I run the entire course of an official half-marathon race without wearing shoes. Below is the detail of how I ran the race.

About an hour before the race I went to the start area to pick up a memorial T-shirt with two runner friends of mine, Mr. A T. and Mr. K.T. We had run a number of races together in the past, but it was a first time for three of us to run this particular race together. Mr. A.T., who has his parents' home nearby, offered me and Mr. A.T. a base.

After picking up the memorial T-shirt, we went back to the base to drop it, and headed back to the start area. It was packed with runners. But according to the other two friends of mine who had run the race before, there were far fewer runners this year, probably because of this accident last year. Aid workers misled runners, and they finished the race, running 3 K less. Among the angry runners were university track team members who had counted on the race to see the fruit of their hard work during hot summer. Those young athletes were all gone this year...

Daytime highs were expected to reach 27 degrees Celsius, but as the start time came near, the sun came out, and winds died down. I was afraid it would be a lot hotter than the forecast said it would be. The start area was filled with a festive atmosphere with local businesses selling dried fish and sweets. The homestretch was lined with cheerers, many of whom were housewives, old people, and small children.

At 10:00 sharp the gun went off! The crowd slowly started moving forward, initially very slowly, but then picked up the pace gradually as runners spread out.

As the race progressed, I checked the road condition carefully, and avoided areas that could damage my soles. There is 12 K up to the turning point. The course goes southbound along the coast slightly westward. It's mostly flat, but there is slight undulation here and there. I was expecting to enjoy the view of the ocean. But the increasingly high temperature didn't allow me such a luxury. Also, I was constantly looking down on the road to run the best part, and that was another reason, I wasn't able to enjoy the ocean view as much as I wanted to.

Near the 5 K mark, there came the first water station. I had some sports drink, and water. I stopped running for a moment to have the drink. There was a long way ahead. There was no need to hurry. And I didn't want to feel choked, trying to drink fast as I ran. The goal today is not the time, but to complete the race without wearing shoes!

After the 5 K mark on, I started to overtake one runner after another, as they probably slowed down from their excessively high pace and increasing heat. I could hear some whisper, "Barefoot?" as I ran past them. Some cheerers said, "Go caveman!" as they saw me going barefooted. I felt encouraged. 

Just when I was approaching the 10 K mark, I saw the leader coming toward me led by two speed cops. As he ran beside me, I yelled, "Sentoh, kakko iizoh!" which literally means, "The leader, you are so cool." "You too are cool," said a woman across the lane along the road. I thanked her for the encouragement, and pressed on. 

After the leader was gone, there was a long silence before the 2nd runner came. After that more and more runners started coming back from the turning point. I gave a high five to one of the runners who was running in minimalist shoes. I felt like we were brothers. 

In no time I found myself turning around the turning point. Now I was running into head winds. I pulled my chin down, and took shorter strides to minimize energy loss. I stayed on the central dividing line which had a much smoother surface than the rest of the road. Again the purpose is to decrease the friction between the sole and the road surface. A couple of runners gave me a high five as we ran past each other. 

Around the 15 K mark, the course got off the main road along the coast into a residential area. The road surface suddenly got a lot rougher, and I had to slow down to minimize pain. Just before another turning point at 16.2 K, a runner was lying in the arms of an aid-worker. Several others surrounded the runner, looking worried. The runner had his eyes shut, and looked unconscious. I gave a quick look as I ran past them, but soon I was zoning in on my own run.

Before the 17 K mark, I was back on the main road. Now the road surface was better, and there were a little more than 4 K to go. I was running in the stream of runners which were a mix of half-marathon runners and those who signed up for 10 K. You could tell those runners belonging to a different category by the color of their bib. All half-marathoners had a white bib. 10 K runners had a yellow one. Most were slow, and there were plenty, so I zigzaged through them to move ahead. 

With less than 500 M to go, I saw a guy with short grey hair running in complete bare feet. Near the finish line he was slowing down a bit. I wanted to exchange a few words with him, but I was just about to put on a last spurt, so I kept pressing on, and kicked for one last time down the home stretch to cross the finish line. I had no time what my time was, because I didn't have my watch on. For a while I was out of breath because of the last surge. When my breathing became more stable, I walked to the area where runners received a certificate of completion. I told one of the staffers my bib number, and he got my certificated printed out, and handed it to me. It said 1:50:25. It's an average time. But I gave myself a tap on my shoulder, saying it's my first time to run a full marathon without shoes.

My next race is Aqua Line Marathon 2018. It's a full marathon that takes place on October 21. I have three more weeks to go. My training goal is to do double-training at least twice before the race in which I run twice on the same day and my total running distance is beyond 42.195 K. I will cut down on alcohol, and have enough sleep to keep the level of my body's batteries at their maximum when I train.

Road Racer Intervals: 7 Sets by 4-Minute Sprint with 1-Minute Rest Between Laps

I did intervals on my road racer. It's 7 sets by 4-minute sprints with 1-minute rest between sets. I rode the bike instead of running, because there was slight discomfort in both of my Achilles tendons. I'm expecting a race this weekend, and I didn't want to take any risk. Cycling causes little pressure on the painful parts while allowing cardio to be stimulated maximally through fast repeats. I was a bit out of practice at first, but soon felt comfortable on it.

The training was pretty satisfying. It was a good cardio workout. I stimulated my thighs quite a bit without further damaging my Achilles tendons. After coming home from the training, I had fresh bonito to fuel my body with protein need to repair muscle, and iron lost in perspiration.

Race Report: Kyoho no Oka 20 K Road Race 2018

Sept. 16, 2018

On Sept. 16, 2018 Kyoho no Oka 20 K Road Race 2018 took place in Yamanashi City, Japan. The race is well-known for its altitude difference between the lowest and the highest point of the course: 300 M. For the first time in my life I ran the entire race without shoes. Although barefoot running is common among small children in those countries in East Africa that have produced many world-renowned long-distance runners, it still seems regarded as quite a feat in Japan. I received quite a wild reaction from not only cheerers but also fellow runners. It was a tremendous motivation boost.

Although the time (1:37:50) is not so remarkable, especially compared with the time (1:29:36) from last year, I am satisfied because my ultimate goal this year was not to renew my PR, but to run it without shoes.

A large blister was made in my right sole near the heel while running down a steep downhill within 3 K of the finish line. It was not very common during training. I assume that I was slightly leaning backward as I ran down, trying to control the speed, and ended up striking on my heel without realizing it. It was a great learning experience. Luckily, the blister isn't painful at all. Hopefully, it will heal in a few days, and by next weekend, when I'm running a half marathon in Chikura, I will have been OK.

Final Phase Conditioning: 3 K Build Up

Sept. 13, 2018

I had an earlier start than usual today. I had a seminar to give to junior high school teachers in Ibaraki Prefecture between 1:00 a.m. and 3:00 a.m., so I left home earlier than usual. The seminar went well, and I got good feedback from many. 

I stopped by Kikko's sushi restaurant in Funabgashi. I took out Chef's Special to eat it for dinner with Madam Fumiko. It was exquisite.

After dinner I went to a local Starbucks cafe on my Kawasaki Vulcan S 650.

I enjoyed reading "Old Terrorist" by Akutagawa Award Winner Ryu Murakami. It's so exciting that I already finished reading more than 400 pages out of 655 in less than a week. It's simply unstoppable.

I came home before around 10 p.m. I did body weight upper body circuit training to burn glycogen before going for a practice run.

With only three days remaining I didn't want to push myself to the point where I'd be still fatigued on the day of the race. So I only ran 7 K. I jogged the first 4 K. And then for the last 3 K I did build-up training. I ran the first K at my full marathon pace, the next K at my half marathon pace, and the last one at my 10 K pace.

After the training I was so hungry that I made myself a bowl of curry noodles. I put jew's mallow, okura, and a poached egg in it to make it nutritionally well-balanced.

Below is the log of the training tonight:

Warm Up 4 K:24:52.16

<Build-Up>  

1st K: 5:22.42

2nd K: 4:44.96

3rd K: 4:22.03

Walk: 8:37.21

Total 7 K: 47:58.78 

One-Hour Hill Jog in Bare Feet

Sept. 11, 2018

Two days after the 30 K run this past Sunday, both of my hamstrings and buttocks were still sore from body weight muscle training and high intensity cardio that I had done prior to the 30 K run on the same day, but the soreness was not severe enough to stop me from going for a slow jog tonight.

I ran for an hour to cover 10 K at 6:00/K pace. I ran the usual 6 K shuttle course, but did four additional 1 K hill repeats during the course, because I felt good. The air was cool, and I heard the chirping of grasshoppers and crickets in the bush along the road. It was beautiful music that made what would otherwise be a monotonous activity a pleasant athletic journey.

I maintained a comfortable pace, mainly focusing on my form to minimize the shock and friction of landing. The training was over without leaving and pain nor discomfort in neither of my soles, so I believe my form was good. Hopefully I can keep the same form when I run at a faster pace in the race.

Weekend 30 K Run in Split-Toe Minimalist Shoes MUTEKI

Sept. 9, 2018

1st 15.6 K: 1:37.11 (including a 2-minute sports drink break and rest, and couple of pee stops, and a few water stops)

2nd 15.6 K: 1:32.28 (including a couple of pee stops and water breaks)

Total 31.2 K: 3:09.40

Today marks the last weekend before Kohoh no Oka 20 K Road Race 2018 taking place on Sept. 16 in Yamanashi Prefecture, Japan. In order to build confidence to complete the race distance, I always run beyond the race distance. Last weekend I ran 25 K. This weekend I aimed at 30 K. If you can run 30 K like a breeze, you can run a shorter distance more easily. At least that's how I look at it.

I ran in MUTEKIs (below). They are split-toe minimalist shoes which protect your soles only with a 5-mm thick rubber sole. I wore them to simulate a race condition--running barefoot. At the same time injury must be definitely avoided. So they provide my soles with minimum protection. 

I ran a shuttle course that's roughly 15 K. It starts from home, and ends with the Inage Beach facing the Tokyo Bay. There is a river flowing into the bay. I ran along it. There is a cycling road. But it's poorly lit. Much of the road is in complete darkness. From the 2 K to 5 K mark the road is unpaved. I thought I wouldn't have much trouble because I had biked through it many times before. But it wasn't that easy. I stumbled twice, once on a small step and the other a slight change in undulation. I couldn't see neither in the dark. I worried about the road ahead...  

But from the 5 K mark on the road was paved, and it was smooth running. At 10:07 p.m. I was running near the 13 K mark, across the river from a condominium where my friend and his family lived. His daughter had just come back from a visit to Australia. I thought about their re-union and smiled. 

The closer I got to the sea, the cooler the breeze became. I saw a number of runners and cyclists, as I went on, who were going on the opposite direction. A little more than an hour and a half I finally reached the bay, the 14.9 K from home. I turned left and ran on a cycling road that ran along the coast for extra 700 M. I knew there were vending machines somewhere down the road, and public toilets. I ran extra four minutes to finally find them. I bought a sports drink from one of the vending machines, and emptied it in less than a minute. I looked across the dark sea and small lights flickering on the far end of it. Nothing seemed more comforting than a quiet sea...

I didn't waste time, though, once I finished the sports drink. I went back the same route. On and on I went. Even after running more than 15 K, I was still full of running. If it had been an regular course that I always ran, I would not have felt so motivated. Variety is the spice of life. Also, the sea, the river, the forest, and even the grasshoppers and crickets chirping in the bush offered a beautiful environment in which running became not just a mundane activity to stay healthy, but almost a spiritual experience to be one with nature.

While I was running comfortably down the cycling road, though, I was asking myself whether I should go through the same unpaved part, where pain and discomfort was expected, or I should take a paved route to get around it. I decided to take the same route.

But when I finally reached the end of the paved part, and the unpaved one started, I immediately regretted my choice. The discomfort was indescribable to the legs that had already run 25 K. Each step was like a needle stubbed into the sole. I wanted to cry with pain. I was no longer enjoying the chirping of the insects. I was so focused on finishing the run. From the first half of the run, I knew that between the last 2 K and 3 K mark there was a part where the road surface was particularly rough, and the pain was significant even to the soles that were still fresh and intact. How painful could it be to the soles that were significantly sore from all the pounding? When I finally reached that point, the pain was so excruciating that I almost fainted. I had to walk instead of run from time to time. I tried to look for a smoother area as I went on, but the quality didn't change much wherever I took a step on. My heart sank with dismay. But giving up was a choice I was never able to make. I moved on. When the rough part was finally over, and I was back on a paved road, I wanted to cry with joy. Dragging lingering pain in the sole I picked up speed for a final surge. I ran over an overpass. I ran up an upward slope. I was thirsty. I thought of a park off the street where tap water was available. But I didn't want to slow down there. I pressed on. I was on a familiar street, leading straight back to my neighborhood. It was deserted. I was alone. I was breathing harder with each step. I kicked, took several sharp turns around corners, and then suddenly my house was in sight. I relaxed all of a sudden. Five seconds lager, I pressed the stop button on my Iron Man. It was over. The watch said 1:32:28. I achieved negative split. I was happy.

Once inside home, I emptied half of a 500ml bottle of water in a few seconds. But it didn't quench my thirst enough. I ate two whole peaches and a pear. I had the remaining half the bottle of water. I finally felt satisfied. 

As I took a cool shower, I massaged both of my calves. There weren't as tense as I thought they would be. There was no joint pain. It was a pain-free run in terms of joints and muscles. Only the soles were pained from time to time. But there was no lingering pain once I finished running. I was relieved. 

The hardest training session is over. I feel satisfied with the result. The only job left is to give myself a good rest. After climbing into my futon, I bent my knee to stretch my thigh. I did it for both legs. It felt a bit painful at first, but then was soon replaced with a refreshing feeling. Sporadic views of scenes from the practice run came back to my mind, and disappeared. And before I knew, I was deep asleep. 

The next morning when I woke up, my alarm clock said almost 11:00 a.m., and I found out that I slept like a baby for ten hours non-stop. 

After having some cold water from the fridge, I knew what I had to do first. I quickly got changed, and swung my leg over the saddle of my Kawasaki Vulcan S 650, and turned the throttle to head for Ikinari Steak near JR Sakura Station. 

Weight Managenent

Sept. 9, 2018

I did body weight muscle training and high intensity cardio in the early afternoon as part of my ongoing effort to manage my weight as a long-distance runner.

When it comes to long-distance running, the lighter you weigh, the better. Therefore weight management is an important part of my commitment to long-distance training. My weight control is achieved mainly by five means:

1) Diet

2) Muscle training

3) High Intensity Cardio

4) Running itself

5) Sleep

1) You are what you eat. Nothing is as important as food you eat. If you eat clean, you look clean. If you eat garbage, you feel like garbage, you look like garbage, and eventually you become garbage. My diet centers around fresh food that's rich in minerals, vitamins, and fiber, and that has a good balance of fat, protein, and carbohydrate. I make my utmost effort to stay away from processed food. It seems parsimonious in terms of nutritional value, and dangerous even because of many chemicals added to it for the purpose of preservation.

2) Muscle training is a double-edged sword in that the more muscular you become, the heavier you get. And additional weight is a disadvantage in long-distance running. Then why do I do muscle training? It is because weight control becomes easier. When you have large muscle mass, your basic metabolism is high. You can burn many calories simply by "being". It also significantly increases exercise metabolism. The amount of calories burned when I do a certain exercise is larger when I am more muscular than when I am less so. Thus, by maintaining a decent amount of muscle mass in my body, I can easily burn off calories taken from food.

3) High intensity cardio helps me manage my weight in two ways. First, I can directly burn many calories quickly. I can especially consume a large amount of glycogen by doing it. What does it mean in the overall picture of weight management? Well, once you have used up all of your glycogen, you must tap your body's fat reserves. This allows you to reduce your body fat. And less body fat means less weight.

4) Running itself is a good way of controlling your weight if you run regularly, and run long distances every now and then. When I run a half-marathon, I burn 1,323 kcal, for example. That's many calories.

5) Sleep is as important as exercise, because it is during sleep that your muscle tissues that were damaged through hard training are re-built. It is during sleep that growth hormone is secreted to support this process. The longer your sleep is, the better this job is done.

Today I have introduced you to the muscle training and cardio workout that I do to manage my weight, and why they are important to me.

Tonight, I am going to do one other thing that is important for me to run a long-distance faster: distance-focused running training. Tonight I am planning to run 30 K. It has never been an easy distance for me. Every single effort in the past required a significant amount of perseverance. But nonetheless it's something that I cannot do without to run a full marathon in October with confidence. So I'll muster up all of my motivation to get it done.

Thursday Night Intervals: 5 K + 1 K

Sept. 6, 2018

Thursday night is interval night! With only ten days remaining before the first race in my 2018-2019 race season, I did 5 K (4:30/K)+ 1 K (4:30/K) intervals for the first time in my life. I was so nervous before I did it that I felt my stomach contract a little at a mere prospect of doing this feat (to me at least). But once I started off, I was so focused on completing the mission that all my anxiety immediately evaporated. I finished running 5 K well under the original target of 22:30.00. And I finished the last K under 4:00.00. Overall, it was an awesome practice run that helped me build confidence for the race.

Tomorrow I may go for a slow jog if I'm in a mood. If I feel fatigued, I will skip training, and recharge my body's batteries for a long pace run on the weekend.

The details of the training tonight are shown below:

Warm Up 3.5 K: 21:24.82

Walk & Rest: 5:22.38

5 K: 22:11.41

Jog & Rest: 1:00.11

1 K: 3:58.43

Walk & Rest: 4:00.11

Warm Down 4 K: 25:30.38

Total 13.5 K: 1:23:27

Socks-Clad 6 K Run

Sept. 5, 2018

Two days after a 25 K barefoot, I felt reasonably recovered, so I went for a 6 K run at night. I almost ran barefoot again, but opted for a socks-clad run, because I didn't want injury less than two weeks remaining before a race. I ran the usual 6 K shuttle course in 37:08.73.

After the training, I felt both of my legs a bit tense here and there, so I did stretching and gave some massage to both calves. 

Tomorrow is a big day. I have 5 K + 1 K intervals for the first time in my life. A bit nervous, and scared even, but I'll give it everything I have now.

25 K Barefoot Run

Two weeks before the first official race of my race season 2018 Fall to 2019 Spring I went for a 25 K barefoot run between home and the City Hall to test my endurance beyond the race distance (18.3 K). 

Although I ran barefoot, I put some tape on both soles for minimum protection because at this stage of training, injury is the last thing you want.

It's 12.2 K between home and the City Hall. A round  trip won't make exactly 25 K. So I ran extra 600 M along the park near my house before hitting the shuttle course. Below are the details of how I ran the entire 25 K:

0 K: 00:00.00 (Home) 

Bathroom Stop: 1:14.11

12.8 K: 1:15:33 (City Hall)

*************

Ice Cream Stop: 2:40.98

12.2 K: 1:08:21 (Home)

25 K: 2:23:54

Though the second half is slightly shorter due to absence of that extra 600 M I added at the beginning of the run, the time is nonetheless better in the second half even the factor is taken into consideration. This so-called negative split is something that I always aim for. So I'm very glad about the training tonight. My overall endurance has improved even when I run at a relatively fast pace. I could kick in the last 1 K without getting overly out of breath. I wasn't entirely pain-free. When running around the 19 K mark I felt a slight pain in my right knee. But it didn't stay there long. It soon became negligible as I went along just as it usually did in my past races and practice runs. No big deal.

Tomorrow I hope to jog slowly somewhere between 6 and 10 K. And then on Wednesday I may rest. On Thursday I usually do intervals. But I might only jog slowly to condition myself and restore energy to do them on Friday night. I'm not sure. I can't imagine how tired I may be tomorrow morning. I may change my schedule depending on my condition tomorrow.