2.5 K Barefoot Jog

Oct. 31, 2018
2.5 k: 15:00.62

Ran 2.5 k loop starting from home once. Did ten-minute body weight interval training priit to it to hit back, shoulders, and core. Was originally planning to run 10 k, but felt tired, so called it a day after one lap. Yesterday parts of the road were under repair. But they had been fully paved. Running was easier in bare feet.

Below is the link to a slideshow of my first barefoot marathon, Aqua Line Marathon 2018.
https://youtu.be/d-PqyRJfjIM

Barefoot Jog: 5 K + 6 K

Oct. 30, 2018
5 K: 29:51.05
6 K: 36:20.99
Total 11 K: 1:06.12

Will write more later...

Below is the link to a slideshow of my first barefoot marathon, Aqua Line Marathon 2018.
https://youtu.be/d-PqyRJfjIM

First Anniversary as a Licensed Motorcyclist

October 27, 2018 was my first anniversary as a licensed motorcyclist. So what? Well, I'll tell you what. Now I am officially allowed to do tandem on public roads. However, this is limited to a motorcycle whose displacement (=engine size) is up to 400 cc. To do tandem on anything larger I must wait until April 9, 2019, a year before which I had got my license to ride a large motorcycle. I own a bike whose displacement is 650 cc. So unfortunately I am not allowed to do tandem on my own bike yet. I could if I rent one with a smaller displacement. But that'd cost a lot, and I'm afraid of an accident. So I'll probably just wait until next spring. It's going to be colder and colder for a bike ride anyway as winter approaches.  

Barefoot Run: 2 Sets by 8.5 K

Oct. 29, 2018

8.5 K: 44:39.65

Rest: 4:19.57

8.5 K: 41:14.96

Total 17 K: 1:30:14

(Below is the link to a slideshow of my first barefoot marathon, Aqua Line Marathon 2018.

https://youtu.be/d-PqyRJfjIM)

Tonight I tried a 8.5 K course by combining a 2.5 K loop and a 6 K shuttle course. I think it's going to be my new unit of calculating my total running distance. Two times this unit is 17 K. Three times is 25.5 K. Four times is 34 K. Five times is 42.5 K. When I prepare for a half marathon, I will try to get used to running it three times. When I prepare for a 30 K race, four times. And when it comes to a full marathon, five times. The logic is that if I'm used to running the distance shorter than the race distance, the race will be relatively easier.

In today's practice run, there was a rest between two runs. I took a water break, and also a pee break. They were not going to take so much time, but then when I went inside home, a figure staking program was on, and a Japanese athlete was about to start her performance, and Madam Fumiko went on and on about how good she had been in her short program, so I stayed there awhile to see her complete her first combination jumps. She was good. 

Once I got back on the road, I accelerated right away. My purpose of taking a short break after a 8.5 run is to reset motivation. It's like interval training. When you know a brief rest awaits, you can push yourself harder a little more easily. 

My sole didn't seem to be affected by a faster pace, It had become tougher through the Aqua Line Marathon. It's a confidence booster. 

I felt light and strong as I approached the end of the second run. It's the same feeling I had when I increased my pace after passing the 10 mark in the previous race. At that time that sudden increase in pace took a toll on my left hamstring, and resulted in a halt. I will never let that happen again. I am determined to run strongly throughout the race next January. How am I going to do it? Right now what I have in mind is getting used to slowly increasing the pace throughout the 5 sets of 8.5 K, where the 5th lap is the fastest of all.    

Hill Interval Training: 2 Sets by 1 K @ 4:00/K with One-Minute Rest

Oct. 26, 2018.
3 K Jog: 19:08.04
Rest: 52.32
1 K Fast Run: 3:55.97
Rest: 1:00.08
1 K Fast Run: 3:46.13
Rest: 48.11
3 K Jog: 19:23.11
Total 8 K: 48:53.76

I did intervals for the first time after Aqua Line Marathon 2018. I did two fast runs with the target lap of 4:00/K. I consider this as the pace required for me to beat my own PR for 10 K. Also, I did them on a hilly course, because the 10 K race I'm running next month has a hilly course. In both of the fast runs tonight I finished well under the target time. But I was completely out of breath after the second one, and couldn't go on any more. If I want to beat my PR, I need to do it at least 8 more! Even if I did it ten laps, that would not be equal to the race itself, because in the real race, there is no rest between sets. How would I be able to do ten, when I'm already completely burned out after two? Well, the longest journey starts with a single step. Tonight I only did two. But next time, I'll make it three or more.

Morning Runs: One in MUTEKI and the Other in Bare Feet

Oct. 24, 2018: 6 K 33:50.56 (MUTEKI)

Oct. 25, 2018: 6 K 30:13.41 (bare feet)

I’ve been running in the morning for two days. It feels good. Why did I not do it more often in the past? One biggest reason is that I’m a night owl, and that I generally feel more active at night. Another reason is that there is far less traffic at night, so it’s safer and easier to run at that time of day. Furthermore, when you run in the dark, you feel less distracted. It’s just you and the road ahead. Nothing else. You feel focused on inner talk, so to speak. It’s one of the best aspects of long-distance training. Then why the sudden switch to a morning practice? One reason is quite accidental. On Tuesday night I was simply too exhausted to run at night, so I immediately hit the bed. The following morning, I felt like hitting the road right away in order to make up for the absence of training on the previous night. When I did it, not only did I feel good after the run, but I also continued to feel good throughout the day. I was surprised. Pleasantly, of course. I immediately decided to have a go at running in the morning more. Hence, another morning run today. I ran in bare feet. Now that I have successfully run a full marathon without wearing shoes once, my next goal is to do it again. And this time without kinetic tape on the sole. It will be more challenging. It’s just a thin sheet of cloth between the sole and the road, but you can tell immediately that it gives a huge advantage to the runner. I mean it’s less painful, of course. I don’t like it. I want to be strong enough to run the entire distance of 42.195 K without depending on a comfortable buffer, no matter how thin or small it may be.

Post-Race 6 K Run in MUTEKI

Oct. 22, 2018
6 K: 33:56.75 

Thirty-one hours after I crossed the finish line at Aqua Line Marathon 2108, I had my first practice run. I ran in minimalist split-toe shoes MUTEKI. Compared with running without shoes, it felt like each of my feet was on a Rolls Royce.

Race Report: Aqua Line Marathon 2018

Oct. 21, 2018

42.195 K: 4:13:21(gross)/4:10:59(net)

200 M to the Finish Line

On Oct. 21, 2018 Aqua Line Marathon 2018 took place in Kisarazu City, Chiba Prefecture. For the first time in my life did I run the entire distance of 42.195 K without wearing shoes. It was the biggest goal that I had set for myself for the event. I am very happy to have achieved it. This marks the beginning of a new phase in my fitness endeavor, and it is very important. I would like to take a moment to report how I ran the race below. It was never easy...

The Devil Man and I

The event takes place only once in two years. Considering the magnitude of commercial influence caused by blocking the traffic artery between Tokyo and Chiba, that is totally understandable. But probably because there are two years between races, and sufficient preparation time because of that, and also because of its commercial importance for the local economy, it was a very well-organized event. Handling of runners' personal belongings at the baggage check counter was smooth, and there were enough porta-potties near the baggage counter to meet the need of starting runners. The main event area is 20-minute walk from the nearest train station, and the start area is another 20-minute walk from there, but if you think of it as warm-up, it's nothing to complain about. 

There were a number of guest runners. One of them is retired former Hakone Ekiden hero Mr. Ryuji Kashiwabara of Fujitsu, who is now the manager of his company's American Football team. He is my long-distance running hero. I was hoping to shake hands with him if I ever saw him, but there were just so many people, and spotting him in the crowd seemed next to impossible.

A couple of minutes before the race began, there was slight noise in one corner of my corral, and soon a few people started taking photos with their smartphones, holding their arms high up in the air. Soon more arms were in the air, all holding their smartphone to take pictures. People around me said to each other, "Who is it?" A second later I heard one runner say, "It's Kashiwabara." I was suddenly excited. My hero was only several meters away in my corral! Now I saw people doing a high five with the legendary uphill runner. I hesitated for a moment, worried he might not like this sudden hassle. But a second later, another side of me said, "Hey, how can you miss this opportunity of a lifetime?" I threaded through runners to get close to him, and cried his name, "Kashiwabara-san!" He turned to me because all the others just reached out their hand to receive his high five, but I called his name. He gave me one with a shy smile on his face. I was elated. 

There were speeches before the start by Governor Kensaku Morita and former Olympian Masako Chiba, and the venue was filled with a festive mood. Soon the gun went off, and the race was under way.

I started off very slowly at first and almost jogged until I hit 10 K, which is about 1 K into the Aqua Line. However, when I overtook pacers and saw their bib, it said 4:30. I realized then how slow I was. Shortly after that more and more runners were coming from the other direction who had come around the turning point at the Umihotaru Rest Area. I saw 4:00 pacers. I quickly calculated the distance between them and the turning point, and doubled it. The gap seemed almost unrecoverably large. I decided to increase the pace while on the highway although that was not my original plan. I was originally going to go at a near 6:00/K pace until 37 K and kick in the last 5, hoping to cross the finish line just under 4:00:00.

  

I ran a very narrow concrete area which is part of the median divider of the highway. It was neatly painted and the surface was smooth. I thought the damage to the sole was minimum if I ran there. 

Running on the highway was indescribably refreshing. Many runners stopped to take pictures, and had there pictures taken by their fellow runners. I wouldn't blame them. After all it was a special occasion, and the event was a festival.

While on the highway, a number of runners talked to me. Many were surprised that I was wearing shoes. One runner, who looked a lot older, was genuinely interested in trying it, and asked me how long it took me to eventually run a race barefooted, and what steps it took me to finally be able to do it. I was pleasantly surprised to find out that there were people who were interested in this kind of challenge. 

Once I left the Aqua Line, the 20 K mark was near. My pace increase was significant after 10 K. I knew I had to slow down for a while so that I could recover. 

Before 20 K Alone and Away from the Pack

The clock said 11:56 a.m. at 20 K. I quickly did the math to estimate that my time at halfway would be somewhere around 2:02. With negative split, I could run a sub-4 marathon. 

But the second half presented two big challenges to me. One was unexpectedly rough road surface and large uphills. Also, the effect of the sudden increase pace in the second quarter was slowly showing. I felt the first sign of spasm in my left hamstring while going down a hill near the 28 K mark. I was worried. 

I rested awhile every time I hydrated at a water station, walking for a while and stretching if necessary. 

In the last 7 K of the race, that is from the 35 mark on, the cheering along the road was overwhelmingly large in volume and tremendously encouraging. But I felt ashamed of myself for not being able to run strongly like a true caveman, because some cuts in my right sole made each landing agonizing, and the fear of another cramp made my running pathetically lame. 

When I passed the 36 K mark, I thought of the 6 K shuttle course that I had run so many time. I don't know about other runners, but as far as I'm concerned, 6 K is one unit, and a full marathon is 7 times of that unit. This is because that's the distance of my most familiar training course. So when I finally reached the point, I felt, "Another 6 K run, and I will be back home..." 

The size of cheering crowds got even larger around the 40 K mark near JR Kisarazu Station. Many seemed to know what kind of physical as well as mental state runners would be in at this stage a marathon, and their words of encouraging and congratulatory yells seemed to reflect that knowledge of theirs. I did my best to show a thankful gesture every time I heard a cheering comment or surprised reaction that was clearly directed to me such as, "Go, caveman!" or "Holy mackerel! He's barefooted!" And when the familiar sight of the finish arch that I had seen earlier that morning was finally in sight, I was hit with a sudden dopamine rash, and all the pain that had plagued me up to that point seemed instantly forgotten. I kicked, and turned two corners in a row like a guided missile, turning my legs like a track athlete in the final lap, crossed the finish line and roared with joy!

Near 42 K

Runners who finished the race were guided to the rest area where they picked up their certificate of completion. I saw my official time and smiled a bitter smile. After all, my sub-4 dream was not realized. But I was happy. Because I achieved something that was more important.

After the race I had a party with my cheerleader, and two other runner friends at an Izakaya restaurant near JR Kisarazu Station. We had so much fun talking about the race and the sport of long-distance running. This is the best part of running a race other than the race itself...

JR Makuhari Hongo Station

A two hour train ride got me and my cheerleader back home. Although we had a meal of a pretty decent size, by the time we reached home, we were already hungry, so we stopped by southern curry restaurant "HANA" near Keisei Katsutadai Station, and filled our stomachs with super delicious curry made with lots of medicinal spices and organic veggies locally grown.   

Southern Indian Restaurant "HANA" in Katsutadai

That night I slept like a baby who still didn't know how to dream at all...

The next morning I woke up with many dull pains hear and there. But they were not to the point of making me not want to move around. In fact, the first thing I did this morning was to go grocery shopping. I looked back on the morning following my first marathon, and how I ached all over. I have become much stronger than I was at that time. But I can be stronger. I want to be stronger. Faster and more endurable. And that is the goal for my next race and those that follow it. 

My next race is the Yotsukaido Gas Light 10 K Road Race in Nov. And the race that follows it is the Hadano Tanzawa Minase River Half Marathon in Dec. I am going to run both races without shoes. My goal is to renew my course record for each race.

Last Minute Conditioning: 6 K Barefoot Hill Jog

Oct, 20, 2018
6K: 33:50.66 

Today is the last day before Aqua Line Marathon 2018. I jogged in bare feet for 6 K just to check my running form and also the feel of the road on my soles. I feel more ready than in any other race that I have run before. The gun goes off at 10 o'clock sharp tomorrow morning.

Final Phase Conditioning: 1 K Interval Training

Oct. 18, 2018

2.5 K Jog: 14:30.88

1 K: 3:56.50

Walk: 1:28.49

2.5 K Jog: 14:07.94

Total 6 K: 34:04.81

Three days to go before Aqua Line Marathon 2018. Again, loosely following the training advice given in a book by ultra marathon former world record holder Mr. Takahiro Sunada, the training scheduled for tonight is interval training. The recommended number of laps is either one or two. I settled for just one lap, because I have a super early start tomorrow that is followed by a seven-hour corporate seminar. I could have skipped my training entirely, hitting the bed to give myself a longer rest, but I chose to do it, because I believed that sticking my original training plan would be a confident booster. And it turned out I was right!

By reducing the amount of warm-up by 25 %, I made the whole training session tonight manageable. When it was over, I was so glad that I didn't skip the training.

While jogging after the fast run, I felt so light, and stress-free. I ran 2.5 K in 14:07.94, and I felt like I could go on forever at that pace. Should I be able to do it in the race, by the way, my projected finish time will be approximately 3:59:18. 

Final Phase Conditioning: A 5 K Barefoot Jog

Oct. 17, 2918
Jogged 5 K in 33:09.87.

Four more days to go before Aqua Line Marathon 2018. Former ultra marathon world record holder Mr. Takahhiro Sunada’s recommends in his book that a sub 3.5 marathoner should do a 60-minute jog at 6:30/K. I’m no sub 3.5 marathoner. My PR is 3:43:08. There is still a long way to go. But nevertheless, it is my all time dream to someday achieve that goal. Dr. Yamanaka, who is world-renowned for his discovery of the IPS cell, is a sub 3.5 marathoner. He is older, and presumably a lot busier. And yet he is disciplined enough to keep the fitness to do it as a citizen runner. He did it. I may be able to do it. So I never give up my hope.

Anyway, although I loosely follow Mr. Sunada’s recommendation, it is not always easy to strictly stick to it, because I’m not strong enough. In fact, a 60-miunte jog felt too much for me tonight. For a number of reasons. One, I ran 11 K last night, and my legs were a bit heavy. Two, I have a super early start on Friday morning, and a seven-hour corporate seminar throughout the day, and need to save up energy of that. Three, interval training is scheduled on Thursday night, and that gives me a lot of pressure. With all these things pressuring me, I almost skipped training entirely. But I didn’t. I decided to hit the road anyway, and to decide how long to run as I went along.

To my surprise, or should I say “as expected,” because that’s the feeling I always get when I get to run even when I’m not in a mood, my body felt less heavy. And as I went on, I felt even refreshed, and glad that I ran. I enjoyed the fresh air that was much, much cooler than in early October. In fact, I had running tights and a long-sleeved shirt on because a temperature notably lower than usual. I enjoyed the cold feeling of the pavement, as well as the mild stimulus of the rough road surface on my soles.

After running two laps around the 2.5 K loop starting from home, I felt I’d run enough for the night. Running more could leave me feel too tired to stay focused at work. That’s the last thing I want. After taking a shower, ordinarily I fuel myself with carbs and protein. I usually eat brown rice, a raw egg, natto, or fermented soy beans, dried ‘nori’ seaweed, and some grilled fish. But tonight I didn’t eat anything. I had enough water and hit the bed immediately. A 5 K jog is not enough to justify a meal, I thought. At this stage of preparation, weight gain can be a big disadvantage in the race. Especially because I’m running without shoes. I should make my utmost effort to minimize the burden on the soles.  

Final Phase Conditioning: 11 K Barefoot Jog

Oct. 16, 2018

Five days to go before Aqua Line Marathon 2018. I'm running it in bare feet for the first time in an official full marathon, and I cannot make any mistake so far as final phase conditioning effort goes. 

Tonight I ran 11 K in bare feet in 1:08.37. I could have run in minimalist shoes to avoid injury, but I didn't. For two reasons. One, I wasn't going to run fast, so the risk of injury was low. Two, I wanted to practice in a condition close to that of the race. 

As far as running distance, I was originally going to run an hour to roughly cover 10 K. But ended up running 11. It's a small difference, but nonetheless a small ego-booster. As I look back on it, the increased distance was mainly due to the way I chose the courses. I usually run a hilly 6 K shuttle course, and add four 1 K repeats to make a 10 run. But tonight I decided not to, worrying that my legs might be too fatigued. So I started by running around a flat 2.5 K loop. Running around it two laps to cover 5 K was a breeze, and running the 6 K shuttle course in addition seemed easy because I am so used to running it. And it felt easy as expected. It was an interesting lesson for me. It wouldn't have been this way otherwise. By that I mean running the hill shuttle course first, and adding two laps of the flat 2.5 K loop. The prospect of going extra miles after running the hilly course seemed so boring and demotivating.  But the reverse wasn't so.

On Wednesday night after coming home from work, I am planning to jog for an hour again. It's going to be a super productive day. It begins with video-shooting for a corporate seminar, a different two-hour corporate seminar in Ikebukuro in the late afternoon, and a 90-minute regular lecture at night. And then the practice run at night to reward myself for being so productive at work!

10 K Pace Run in MUTEKI

Oct. 14, 2018

1st 2.5 K: [Target lap: 12:17.00/Actual lap: 11:46.78]

2nd 2.5 K: [Target lap: 12:17.00/Actual lap: 11:32.92]

3rd 2.5 K: [Target lap: 12:17.00/Actual lap: 11:55.45]

4th 2.5 K: [Target lap: 12:17.00/Actual lap: 11:12.59]

Total 10 K:  [Target lap: 49:10.00/Actual lap: 46:28.74]

One week to go before Aqua Line Marathon 2018. The training scheduled for tonight was 10 K pace run. The target pace was 4:55/K. The target finish time was 49:10. I ran a 2.5 K loop in my neighborhood four laps, with the target lap being 12:17 each. 

After stretching my legs a little, I started off for the first lap. I paced myself based on my average half marathon pace. The first lap was 11:47.78, almost 30 seconds under the target. I slowed down a little, trying to bring the pace closer to the target. But the second lap was even faster: 11:32.92. I took shorter strides to control the speed, but my cadence went up, and I ended up running faster. I made further effort to control my speed by not only taking shorter strides, but also by deliberately slowing down the cadence. The third lap was 11:55.45 as intended. The came the last lap. I kept the same pace as the previous lap, but planned to kick in the last 500 M. That I did, and finished it at 11:12.59, the fastest of four.

Tomorrow, I will give myself a good rest. On Tuesday and Wednesday I will jog for an hour. On Thursday I will do my last interval training. On Friday I will jog for an hour again. And the night before the race, I will give myself a complete rest. Is it too much? I'm not sure. It feels like it, because in the past I would rest more than  train in the week leading to the race day. But since that's what former ultra marathon world record holder recommends, and I want to give it a test to see how my body will react to this kind of stimulus.  

Hill Intervals: 3 K + 1 K @ 4:30/K Pace with a Two-Minute Rest After Each Run

Oct. 11, 2018

Warm Up 4 K: 25:44.83

3 K: 12:40.06

Rest: 2:00.17

1 K: 4:08.33

Rest: 2:00.17

Warm Down 4 K: 23:49.16

Total 12 K: 1:10:22

Ten more days to go before Aqua Line Marathon 2018. As I have repeatedly mentioned in this blog, I have been loosely following this training regimen recommended by former ultra-marathon world record holder Mr. Takahiro Sunada. The training tonight is the one recommended for the last but one week.

I tried 3 K + 2 K + 1 K three times in the past. I couldn't meet the target twice in a row, and only at my third attempt was I able to make it. A 3 K fast run was that hard. A mere prospect of doing it made me feel sick to the stomach. In fact, the pressure was so large I burst into an uncontrollable laughter just before I ran it. I guess my sub-conscious was unable to bear the mounting pressure and somehow wanted to release mental energy to balance out the mind-body integrity. 

10 K Barefoot Hill Jog

Oct. 9, 2018: 10 K/Barefoot/1:01:04

The older you get, the more rest you need in order to feel sufficiently recovered from your previous training. What used to take only a day for recovery now takes two. I felt so when I came home from work last night. I had a good 25 K barefoot run on Sunday, and gave myself a full rest on Monday. That should be enough, but I didn't feel entirely refreshed. Should I skip training, or should I do it? I still hadn't completely shaken off my coughs, and increased acidity in my body resulting from hard training might make it vulnerable to germs and viruses, which in turn might prolong the recovery process...After some pondering, I decided to run, but without giving myself too much stress.

I had a choice between going barefoot or sock-clad or shoe-clad. I picked the first choice: barefoot. Not just because it feels the best, but also because with a race within two weeks I didn't want my soles to lose their durability built up up to this point through constant effort.

I ran the usual 6 K shuttle course, ran two 1 K hill repeats near halfway, went back where I came from, and added three laps around a 650 M quarter-pie-shaped loop, to make it a solid 10 K jog. While I was doing the hill repeats, I thought of doing two more repeats, but didn't, because I was hungry and tired, and just couldn't keep my motivation. But while running back home, the pendulum swung right and left between settling for 8 K or going extra miles to make it 10 K. I chose the latter by going around the loop near my house. Somehow, the nearer I am, the less lonely I feel, and the less lonely I feel, the easier for me to keep motivation. Funny. I didn't run fast at all. The main purpose of the training that night was sole maintenance and minor cardio conditioning. But the last 2 K presented to me a different kind of challenge: a rough road surface. It was a good practice because there are so many unpredictable elements in the race on 21st. One of them is the road condition. I am going to run it for the first time. The venue is a bit far, so I don't think I can make time to go there and test run the course. The road condition is unknown until I run it. So I need to be mentally prepared to adjust my running form according to the road surface condition in order to minimize damage to the soles. 

I think I was able to do good training both physically and mentally. 

24 K Barefoot Run on a Hilly Course

Oct. 7, 2018

With exactly two weeks to go before Aqua Line Marathon 2018, I ran a slightly longer distance than on weekdays: 24 K. Originally, I couldn't decide between 30 K and 20 K. In my original plan, I was to run 30 K. But then when I took another look at the running guide by former ultra marathon world record holder Mr. Sunada, he recommended 20 K two weekends before the race. I took halfway, and settled for 24 K.

I ran my favorite hilly 6 K shuttle course. My goal was to run at near-race pace. My PR is 3:43:08 from Tateyama Wakashio Marathon 2018. Should I run at the same pace as that from this race, my time will be roughly 2:07:00. But I was shoe-clad at that time. And tonight I was barefooted. So that factor was expected to slow me down a bit, because I was going to have to run very carefully not to damage my soles. So naturally, the first lap was the worst of four. But I picked up the pace in the next lap, maintained the same pace in the third, and finished strongly in the last, shedding almost a minute off the lap that immediately preceded.

Here are the laps for the training tonight:
1st 6 K: 34:32.85
2nd 6 K: 33:59.48
3rd 6 K: 33:38.94
4th 6 K: 32:19.38
Total 24 K: 2:14:30

Tomorrow I'm going to give myself a good rest, doing only some stretching. On Tuesday and Wednesday I'll probably jog 10 K or so. Thursday I'll definitely do my last intervals.

Hill Intervals: 2 K + 2 K + 1 K

Oct. 4, 2018

It's 3:11 a.m. I'm at McDonald's in the Makuhari Rest Area on the Keiyo Highway about 13 K from home. I came here on my Kawasaki Vulcan S 650. This short midnight bike ride is a little reward for myself for accomplishing tonight's mission: 2 K + 2 K + 1 K intervals at 4:30/pace with a one-minute rest between runs. 

Just as usual, I started the training tonight with jogging. But instead of doing intervals on a flat course, I did them on a hill shuttle course. Me legs were heavy from high intensity cardio workout last night, but I pressed on, hoping the slight discomfort would dissipate as I continued to train. I ran all the way to the halfway point of a 6 K shuttle course, turned around, and ran back 1 K to cover a total of 4 K in 25:11.97. Then I began the first 2 K session immediately without a rest. The course begins with a slight upward incline, not so steep at all, which lasts for about 100 M. The it dives down suddenly and keeps on going down for about 200 M. Once it hits the bottom, it goes up again, and stays that way for about 100 M, and starts inclining downward and stays that way for about 100 M. That's the first half of the course. And for the remaining half, the first 300 M is a long, and not too steep upward slope. And once you reach the top, it's all flat, and that continues for 200 M. That's the first half of the 2 K course. The remaining half is just going back where you came from. I hammered down the downward slope, ran economically with shorter strides when going up, and adjusted my breathing when running on flat areas. In the following log you find the laps for all of the three fast runs I did tonight:

Warm Up 4 K: 25:11.97

2 K: 8:35.98

Rest: 1:00.01

2 K: 8:47.52

Rest: 1:00.16

1 K: 4:10.27

Warm Down 3.65 K: 24:00.00

I finished under the target time in all three fast runs. I'm glad. After all, the initial discomfort that I had felt in my legs were soon forgotten once the fast-run sessions started rolling. I was so into it there was room for a petty physical concern. 

Tomorrow I'm hoping to jog for an hour in bare feet if there is no pain in my feet. They seem a bit over-trained so I need to be careful not to overdo it. If slight discomfort remains, I will rest and recover so that I can do some quality training on the weekend.  

HIIT Followed by a 8 K Hill Jog in MUTEKI

Oct. 3, 2018

I had a one-hour jog scheduled for tonight, but when I came home from work, I just could bring myself to do long-slow cardio. I wanted to do something a bit more intensive. But I didn't want to get myself too tired because I have intervals scheduled for tomorrow night. After tossing around a few options, I decided to do HIIT, or high intensity interval training using an old tire. It's a total body workout hitting legs, core, chest, shoulders, traps, bi-ceps, and back. One routine is made up of one push-up, two arm-curls and tire raises, five mountain climbers, and five leg lunges. You keep on doing it for one minute and rest for fifteen seconds before you begin another set. Today I did ten sets. 

After HIIT, I jogged 8 K in MUTEKI, or split-toe minimalist shoes, in 48:28. I felt my legs pretty heavy at first, but after running about 3 K, I started feeling lighter. I was already pretty exhausted from HIIT, but as long as I kept a comfortable pace, I could keep on running without much difficulty. But since I have intervals tomorrow, I decided not to push myself too much so that I would recover for tomorrow's challenging training. 

11 K Barefoot Hill Jog

Oct. 1, 2018

I had a corporate seminar in Nagoya, and came home from work before 8 p.m. I enjoyed having a home-made dinner, but as soon as dinner was over, I felt bushed, so hit the bed to rest. A couple of hours later, I woke up because I was in a mood to run. I threw myself in running wear, and ran 11 K in 1:02:56. I feel my soles have gotten toughened up quite a bit after running the Road Race Chikura. Also, my running efficiency seems improved after the race. I feel I have become more tactical in the sense that I am capable of adjusting my form depending on the undulation and the road surface condition, because that was exactly what was required in the race. 

Tomorrow I have my annual checkup. I feel all right though my overall energy level is gradually on the decline as I age. But you could never be too cautious. I look forward to receiving professional medical feedback on my present physical condition tomorrow. Hopefully all is well...