Thursday, November 29, 2018

Final Phase Conditioning (3): 13 K Jog

Nov. 29, 2018

With three days remaining before Hadano Tanzawa Minase River Half Marathon 2018, I went out for a slow jog for an hour and 17 minutes 33 seconds. I set off without deciding how far or how long I would run, but just went with the flow. It was pleasantly cold, and there was no wind. It's a perfect condition for a jog at an easy pace. I didn't want to make it to mechanical, so I went into a terrain that I don't normally explore, the area around the Kashiwai Water Treatment Plant. When you run around the plant, it's roughly 2.2 K. There is one downhill and one uphill. The remaining part is flat. It's a good loop to do intervals and hill sprints I thought.

Tonight, although I stuck to a very easy pace, but carefully chose roads that were rich in undulation, because the race I'm running this Sunday is characterized with ups and downs. I wanted to be mentally prepared. As far as physical preparation goes, there isn't much I can do to improve my fundamentals.

Overall, it was a very refreshing, pain-free, and stress-free, relatively long run. I am glad I ran.

Tomorrow I will give myself a complete rest. I will do some stretching. But other than that, I will crash as soon as I get home to get ready for an early start on Saturday morning.

Wednesday, November 28, 2018

Body Weight Cardio Intervals: 7 Sets by One Minute

I had an hour jog scheduled for tonight. But it was rained out. So I did body weight intervals instead, mainly hitting the muscles required in running.

Tuesday, November 27, 2018

Final Phase Conditioning (2): One-Minute Alternate Runs

Nov. 27, 2018
With five days remaining before Hadano Tanzawa Minase River Half Marathon 2018, I did speed-focused training: one-minute alternate runs. I was inspired to do it when I came across the training while reading "Running with the Kenyans" by Adharanand Finn. It's less stressful than interval training, but good when you do not have many hours to do long slow cardio, but still want to have a good sweat. 

After brief warm up I did ten sets of alternate runs, one slow run and one fast run. Before jogging back home, I stopped by a small park and did swing push ups to hit my chest and core. 

I was not going to eat anything after the training, but I was so hungry that I had a bowl of miso soup, a pack of fermented soybeans with black sesami seeds and dried shrimped sprinkled on them, and a small piece of left-over grilled sea bream. Nothing starchy, because that would have killed my effort to lose weight for the race. 

Monday, November 26, 2018

Final Phase Conditioning Before "Hadano Tanzawa Minase River Half Marathon 2018"

Nov. 26, 2018
Ran for 1:47:55 in bare feet.

Six days to go before Hadano Tanzawa Minase River Half Marathon. My ultimate goal there is to complete the race in bare feet, and to finish under the time set at the Road Race Chikura in September. Speed is not my concern as I renewed my PR for 10 K two weeks ago. But I hadn't run half marathon distance since 12th of this month, so I wanted to run a distance close to that of the race. 

I started off without deciding on how far I was running. Instead I went with the flow, running a number of different courses that I run regularly until I felt I ran enough for the night. I'm not sure how many Ks I ran, but I have a pretty good idea of my running pace; it was between 6:00/K to 6:15/K. So I probably ran around 17 or 18 K. I stopped before I felt burned out, because it would take time to reset your motivation after that.

In addition to getting used to the race distance, I had one other goal tonight: to check my running form to minimize damage to the bare sole. I chose a few new routes on purpose that I had not tried before in order to activate my system to spontaneously adjust to the changing road surface condition. It worked. Thanks to the training tonight, I will not be so stressed by sudden or unexpected changing of road conditions. I will adjust my running form accordingly just as I did in the training tonight.

Restaurant "Hyakuichiya"

A special occasion calls for a special restaurant. And December is the month of year that's full of such occasions. If you are looking for a place to catch up with an old friend or to entertain someone special to you, Hyakuichiya is the place to go to.

Located a ten-minute walk to the south from the south exit of JR Tsujido Station, it's in a quiet neighborhood and has a stylishly simple facade.

The interior decor is Japanese and modern, reminiscent of the highest of Japanese aesthetics: "wabi" or elegant simplicity and "sabi" or aesthetic rusticity.

I had lunch with a former co-worker of mine at the restaurant last Saturday, and enjoyed having grilled lean beef and hamburg steak. Both dishes came with some vegetables and mushroom, some steamed and others fried. They were all exquisite. The former dish came with soup, steamed egg custard, and raw fish. Both the soup and the egg custard had beef in them. Both the soup and the egg custard were rich. And the raw fish dish, which used raw yellow tail for ingredient was dipped in soy sauce with thin slices of shiitake mushroom and kelp, and sprinkled with chopped Japanese ginger and shiso seeds when served. It was quite interesting. I may want to try making it myself some day.

That day I was lucky to be shown to a very good table that had a little privacy thanks to a partition to separate the space from the rest of the restaurant. It was a kind gesture of the owner whose wife is a former co-worker of me and the friend who came with me that we had the privilege of lunching in the best room though neither of us were regular there.

There are two restaurants under the name of "Hyakuichiya", and according to the friend, the owner's wife, the one I didn't go to this time was only recently opened. It's a yakiniku restaurant, and it's open from 5:00 p.m. to midnight. The price range is lower here than the other one where I had lunch last Saturday. I want to go there some day when I want to enjoy good meat in a casual atmosphere.




Thursday, November 22, 2018

Hill Intervals: 1 K by 6 Sets @ 4:30/K

Nov. 23, 2018
Warm Up 3 K: 20:01.38
Rest: 1:00.16
<Hill Intervals>
1st K: 4:22.44
Rest: 1:00.43
2nd K: 4:17.45
Rest: 1:00.31
3rd K: 4:16.39
Rest: 1:00.24
4th K: 4:15.20
Rest: 1:00.42
5th K: 4:25.38
Rest: 1:00.18
6th K: 4:09.32
Rest: 1:00.35
Warm Down 3 K: 20:00.77
Total 12 K: 52:49.65


I'd been doing intervals on Wednesday nights lately, but it was such miserable weather this Wednesday night, and I couldn't bring myself to do challenging training such as intervals then, so it was shifted to tonight. It was a windless chilly night--a perfect condition for the speed training. I started off without deciding where to do intervals: on a hilly course, or on a flat course. As I was warming up, I felt good, so I decided to do hill intervals instead of regular ones. 

A twenty-minute jog took me to Route 16. It is the start point of the first set of hill intervals. They are down in a shuttle course, so there are two ways. Odd number sets are done on a harder course with a long downhill and a slightly shorter but very steep uphill. Even numbers sets are done on a less hard course with a short steep downhill and a long but less steep uphill. The laps for the former sets are naturally worse than those for the latter sets. I kicked in the last couple of hundred meters in the last set to run the best lap for the night. 

Tomorrow I will jog for an hour just to condition my legs and to stimulate my cardio system.

One-Hour Jog in MUTEKI

Nov. 20, 2018


Jogged for an hour in minimalist split-toe shoes MUTEKI. Ran a fairly hilly course, because my next race is held on a course rich in undulation. Covered about 9 to 10 K.

Monday, November 19, 2018

Race Report: Yotsukaido Gas Light 10 K Road Race

Nov. 18, 2018
Sunny, 18.5℃, 41.0%
10 K: 41:02 (Personal Record for 10 K!!)

                   



On Nov. 18, 2018 Yotsukaido Gas Light 10 K Road Race 2018 took place in Yotsukaido City, Chiba Prefecture, Japan. I ran it in bare feet and finished 42nd, renewing my former personal record for the distance of 42:34 from Sanspo Chiba Marine 10 K Road Race 2011 by a minute and 32 seconds to hammer out a new personal record of 41.02. I'm happy with the achievement. Below is a report of how I prepared for the race as well as how I ran the race. 

I will leave out the details of my training leading to the race because I've been posting it here on my blog, but I would like to mention one thing that I did on the previous night of the race. I went to the venue on my scooter, and checked the road condition of the course. It was the same as the previous year, with there being some rough areas near the start and halfway. Otherwise the road condition was fairly good for a barefoot challenge. I carefully checked the undulation throughout the course as well. There are steep hills in the first K. It means they are repeated in the final K. There is a long upward incline before and after the 3 K mark. Any bullish effort there may take a toll on my legs and cardio, making it difficult for me to sustain a continued aggressive run. 

After coming home from a pre-race road condition check, I fueled myself with oyster ramen. Noodles provided me with carbohydrates, and oysters protein, vitamins, and minerals. No extra fat intake is necessary, because I have enough body fat!

On the morning of the race day I arrived at the venue two hours before start. I waited for my runners friends to arrive as I did stretching. About an hour before the race me and my friends started warm up, running around the track of an elementary school near the start location. About half an hour before start, runners started moving to their corals. I would usually wait in the coral for those whose times are between 40:00 and 45:00. This year I waited in the 35:00-40:00 coral. 

Ten minutes before start, runners were guided to the start area. I was only a few meters behind the start line, because there was only one more coral before mine, the 30:00-35:00 coral, and there were only fewer than ten runners there who were all elites. 

At 10:45 the gun went off. The race was officially under way. Runners started flowing into the street. I carefully ran on the yellow center line because the surface is smooth there. I was prepared to run @ under 4:00/K pace for the first 2 K, after which a slight upward incline was expected. When I reached the 3 K mark, I changed the gear, taking shorter strides. It was my strategy to save energy. But I increased cadence so as not to compromise on speed. 

Once past the 4 K mark the course got flat again. I carefully monitored my heart rate. Any sudden increase could take a toll in the second half. I knew that between 6 K and 7 K there will be the longest downhill, and that it was there that I should achieve the biggest gain. 

When I was running between 5 K and 6 K, I past my friends still heading to the turning point. I thought our gap was larger than the previous year. If my friend was going at the same pace as last year, I was running at a faster pace this year. But I wasn't sure because I didn't have my watch on.

Shortly before the 6 K mark, a downward incline began. I changed the gear and increased the pace. It would last until the 8 K mark. If I couldn't increase the pace there, renewing my PR would be next to impossible, because once past the 8 K mark, three uphills awaited, and two of them were long and steep. I would have to inevitably slow down there. 

Never had I run so frantically this particular part of the race. I ran like a mad dog. I heard many cheerers saying, "Go, caveman!" and "Goodness, that guy's barefooted." But I wasn't able to do anything but nod to acknowledge their encouragement. 

Near the 8 K mark, there was a brief downhill, and then came the first of the three uphills. I changed the gear to keep the heart rate steady. Some runners came from behind and overtook me. I didn't care. I wasn't competing with them. I was competing with my past self. I knew the consequence of going too fast on an uphill. I took shorter strides to minimize energy loss, and once I reached the top, changed the gear again and took wider strides to go down the following downhill. 

But when I finally crossed the 9 K mark and reached the bottom of the last uphill, I mustered up all the energy left in me, and for the first time in the race took long and strong strides up that hill. When I reached the top of the hill, I was already at the entrance into the final stretch leading to the finish. As I ran through the wall of cheerers on both side, I heard the event's MC saying, "Look, there comes a runner we have never seen before! He's a caveman! And look! He's barefooted!" A thunderous roar followed his announcement and I was surrounded by countless words of encouragement from both sides. But my breathing was becoming increasingly difficult, and my legs were getting heavier and heavier with each step. The finish arch was in sight. But it never seemed to come closer. I closed my eyes and ran, hoping that the next time I opened my eyes, the arch would look closer. But when I actually opened them, it still looked so far away. My effort seemed fruitless. I wanted to give up. My motivation was on the verge of falling apart. But then I remembered many intervals I had done, and countless hills that I had run up in preparation for the race. I closed my eyes again and ran, ran, and ran. Next time I opened my eyes, I was on the other side of the finish line. I bent over forward and closed my eyes, hearing my heart beat as if it was about to explode. I was motionless for almost half a minute. Then I slowly started to walk to the area where finisher's certificate was issued. I received mine. I nervously looked at my time. It said 41:02. I couldn't believe my eyes. It was my new PR! Ever since I ran a 42:34 race, no matter how hard I tried, I was never able to break the 42 minute barrier. Not only did I break it, but I was only two seconds away from breaking the 41 minute barrier! I was ecstatic with joy that my effort paid off. Also, I was proud that I proved to myself that even at the age of 52 you could still improve your time if you tried. 

My next race is a half marathon on Dec. 3. It takes place in Hadano City, Kanagawa Pref. My goal is to complete it in bare feet.  


Thursday, November 15, 2018

Hill Intervals: 2 Sets by 1 K @ 4:00/K Pace

Nov. 15, 2018
Jog 3 K: 19:19.51
Rest: 1:00.35
<Hill Intervals>
1st K: 4:09.01
Rest: 1:00.45
2nd K: 3:55.70
Rest: 1:00.23
**********
Jog 2.87 K: 18:38.90
Rest: 1:00.27
**********
Bonus K: 4:04.56
Rest: 1:00.84
Jog 0.43 K: 3:07.25
Total 9 K: 58:17.07


Wednesday, November 14, 2018

Intervals: 5.6 K Jog + 1 K Fast Run (PR)

Nov. 14, 2018
Warm Up 5.6 K: 36:30.59
<Intervals>
1 K: 3:30.95 (PR)
GIVE UP!

After jogging for 5.6 K, I began intervals, hoping to do 6 sets by 1 K @ 4:00 pace. But I ran the first lap so fast that I immediately burned out. I didn't even bring myself to jog after that single 1 K run. But the lap was my personal record for the distance. So I say it's OK.

Sunday, November 11, 2018

How to Make Oyster Noodles



Today I'd like to share with you a recipe for oyster noodles, because diet is an important component of a healthy life together with fitness and sleep, and this dish is particularly rich in minerals and protein. They are both vitally important to sustain high performance in any athletic endeavor. 

Here are the ingredients you need to make the dish: fresh oysters, wakame seaweed, nori seaweed, chicken stock, sake, garlic, ginger, salt, dried shrimp, dried kelp.

Now let's look at how to make it.
1) Put cold water in a wok, or Chinese frying pan, put dried shrimp, kelp, sliced garlic, and scrapes of ginger in it, and boil.
2) Soak wakame seaweed in water. Once soft, squeeze water and chop into pieces.
3) Tear dried seaweed into pieces.
4) Rinse oysters and drain.
5) Add half a cup of sake, one large teaspoonful of chicken stock, and more hot water, and heat.
6) Boil Chinese noodles.
7) Put 4) into 5) and heat, and add salt till the soup agrees with your taste.
※Don't overcook oysters! It'd spoil their texture! 
8) Put boiled noodles into a ramen bowl and pour 7) over it, and top it with 2) and 3).

Ta da!! Awesome oyster noodles are ready to be enjoyed! 

22 K Barefoot Run

Nov. 12, 2018
11 K: 57:54.43 (5:16/K)
11 K: 53:39.84 (4:53/K)
Total 22 K: 1:51:34 (5:04/K)


With seven days remaining before the Gas Light 10 K Road Race held in Yotsukaido City, Chiba Pref. I had a practice run for 22 K in bare feet. The purpose is two-fold. One is to check the condition of my sole. The other is to get used to a 20 K plus distance for a half marathon that follows the 10 K race. It takes place on the first Sunday of December. There isn't much prep time between the two, so I need to prepare for the two races at the same time.

I started off at a sub 4 marathon pace for the first half. I carefully tested the feel of the road on the sole as I went along. It felt good, and I felt like I could go on forever. I was full of energy after running the first 11 K. I increased the pace once into the second half to an average half marathon pace. Toward the end of the session the sole started feeling a bit sore. When I checked it later while taking a shower, there was a minor blister in the ball of each sole. But I'm sure they will heal by the weekend.

After taking a shower, I was both hungry and thirsty. I had a large bowl of fresh veggies, two oranges, a couple of bites of sweet potato, and a 500 ml bottle of water before finally feeling satisfied.



Wednesday, November 7, 2018

Intervals: 1 K by 3 Sets @ 4:00/K

Nov. 7, 2018
Warm Up 3.73 K: 21:53:40
Rest: 59.34
<Intervals>
1st K: 3:35.71
Rest: 1:00.35
2nd K: 3:58.67
Rest: 1:00.29
3rd K: 3:53.10
Rest: 1:00.47
Warm Down 5.15 K: 30.09.62
Total 11.88 K: 1:07:30
I ran in Baretrek after a long time. Durability of the sole is laughingly poor, but other than that they are good minimalist shoes. A bit too tight for my Asian feet, but unless you tie the shoelace too tightly, it doesn't cause any problem. 

Today I weigh 61 kg before I started training. I was curious to see how it would feel to run in this new weight of mine. I didn't feel a big different while jogging, but when I started off for the first fast run, I felt like I was flying! I accelerated so effortlessly, and finished my first lap in 3:35.71! I improved my previous best time from the last interval training by 2 seconds. 

Now I want to shed a few more pounds off my waist to run an even faster K.

Warm Up

Warm Down


Monday, November 5, 2018

10.3 K Run in MUTEKI

Nov. 5, 2018
5.15 K: 28:49.59 (5:36/K)
5.15 K: 23:57.85 (4:39/K)
Total 10.3 K: 52:47.44


Measured a new 4.6 K loop near my house by Google Map. It's 550 M from home to the starting point of that loop, so one lap is 5.15 K. I ran two laps to cover a total of 10.3 K. I ran the first lap slowly to warm up. Then I increased the pace significantly in the second. 

I ran in MUTEKI (see below) for minimum protection of the sole. 



Friday, November 2, 2018

6 K Barefoot Run

Nov. 2, 2018
3 K: 17:11.48
3 K: 17:20.91
Total 6 K: 34:32.39 

I measured a number of different running courses near my house on Google Map, and discovered a new 3 K loop. I ran it twice in bare feet. Although it looks like a simple loop and easy to run, there is a fairly long stretch shortly after leaving home that has rather rough road surface. Although it's rather uncomfortable to run such a road, the situation is close to the race condition where you never know what to come, I was able to practice choosing to run on a road line with smooth surface, and also carefully absorbing the landing impact by bending my knees where there was no road line and I had no choice but run on the rough surface. 

I will try to run this new 3 K loop often so that my sole will get used to withstanding the discomfort even when the training distance gets increased. 


Thursday, November 1, 2018

Intervals: 3 Sets by 1 K @ 4:00/K Pace

Nov. 1, 2018
Warm Up 3 K: 20:23.32
Rest: 36.28
<Intervals>
1st K: 3:37.59
Rest: 1:00.15
2nd K: 3:47.02
Rest: 1:00.24
3rd K: 3:58.66
*************
Rest: 1:00.36
Warm Down 3 K: 22:04.12 
Total 9 K: 57:38.54



My personal goal today was originally doing six sets of 1 K @ 4:00/K pace, and finishing under 3:50.00 in at least two sets. The result is...I came under 3:50.00 in the first two, and came under 4:00 in the third, but got burned out there and couldn't go on. Is it a failure? I don't think so. I pushed beyond my limit, esp. in the first lap. I ran as if there was no tomorrow. This is something I didn't used to do before. In the past I would pace myself from the start so that I would be able to complete all six. Completing had a priority. But today I didn't care if I couldn't complete it. I just wanted to run fast! And I wanted to continue to do so till I got burned out. And burned out I did get. And that's OK. Next time I do it, I would like to run faster in the first set. And I hope to do it just one more set.