Monday, November 30, 2020

8 K Midnight Jog in MUTEKI

Nov. 30, 2020

4 K: 22:53.48

Body weight upper body training:

3 sets by [arm hang oblique hold (20 sec) + 10 eccentric single-handed push-ups]

4 K: 22:33.68

Total 8 K: 52:47.91

I wanted to listened to the audio of some You Tube videos, so I recorded them on my IC recorder and listened to it while jogging. You feel so focused when you listen to something while running. It's the best time to learn, review, and re-enforce something important. I listened to one lecture on fitness by Jeff Caveliere, another on the importance of habit, which is Brian Johnson's review of a book entitled "Superhuman by Habit",  and yet another on the importance of power-posing by Amy Cuddy. 






Saturday, November 28, 2020

10 K Tempo Run (Target=4:35/K)

Nov. 28, 2020

Warm Up 0.7 K: 3:57.02

2.5 K: 11:49.06 (+22)

2.5 K: 11:40.93 (+13)

2.5 K: 11:31.36 (+4)

2.5 K: 11:24.56 (-3)

Subtotal 10 K: 46:25.91

Warm Down 2.02 K: 11:24.56

Total 12:72 K: 1:03:17

The biggest limiting factor in self-development is self-doubt. The fear that you are not getting better for all your effort deprives you of motivation. The easiest way to prove you are wrong is to put yourself to a test, to do what you did in the past now and compare the results. As simple as that.


But that's easier said than done. One side of you is reluctant to do it, because it does not want to face the reality that you are not able to do what we were able to do in the past. It'd hurt your ego. But if you accept this side of you, and avoid facing the reality, there is no growth. The door to improvement is forever shut. 


So you need to listen to yet another side of you. It says, "What have you got to lose? After all, no single human being can continue to physically grow stronger forever. Even if you reach a watershed, and from that point on all you do is descent, there is no shame in it. All great athlete go through it" This is the realist side of me. I listened to it today, and decided to put myself to the test, whether I'd do it well or not.

The result? Better than I thought. I felt certain that my training is getting results. Slowly but surely I am getting strong enough to hold a faster pace longer. 











Wednesday, November 25, 2020

9.9 K Barefoot Jog & Body Weight Upper Body Training

Nov. 25, 2020

3.7 K: 20:15.18

Body Weight Upper Body Training: 12:55.24

Pull-ups, Chin-ups, Single-hand push-ups

3.7 K: 20:33.20

2.5 K: 13:27.44

Total 9.9 K: 1:07:11

I completed the first draft of a project whose deadline is next Monday. It will be checked by the boss, and needs revising after that. But nonetheless I am a little ahead of schedule. To celebrate the early completion I went out for a short barefoot jog. 


The road was wet from the rain in the daytime and felt chilly on the sole, but after running for a few minutes, both of the soles got numb to it. 


I did some body weight exercise in the park at the halfway point of the out and return course. I hit my upper body using the monkey bars and did some single-hand push-ups to hit the chest and core. 

I took a slightly different route to the park tonight. The road surface is a little smoother on the new route, but that adds to a little more distance, 200 meters or so. The slope is less steep than in the previous route. 


I ran a 2.5 K loop after running the out and return course to cover 9.9 K. The sole feels just a little bit sore, but I didn't get any blister mainly because the pace wasn't so fast. I checked my form carefully when climbing a hill. I tend to slouch when I get tired. I kept that in check, and push my belly forward and kept my torso upright. I also tried not to hop much, because that exhausts more energy than you should in your calves. In a short run, it doesn't cause much trouble, but in a marathon you end up paying a huge price in the last quarter of the race.  






Monday, November 23, 2020

Interval Training: 4 Sets by 1 K @ 4:25

Nov. 23, 2020

3.4 K Warm Up: 18:11.64

Rest :1:00.30

1st K: 4:17.46

Rest: 1:00.21

2nd K: 4:10.71

Rest: 1:00.38

3rd K: 4:12.94

Rest: 59.57

4th K: 4:10.48

Warm Down 3.4 K: 19:40.45

Total 10.8 K: 58:44.14

One important task of a big project was completed today. Also, I had a good mental rehearsal for an important seminar scheduled for tomorrow. I feel so good. To reward myself for accomplishing two of my top priorities for my day off, I went out for interval training. 

Though my legs were heavy from running at a fast pace the last quarter of the training last night, fatigue slowly went away as I warmed up. 

I finished under my target of 4:25/K in all four sets. I could have done more sets, but I decided not to, because I need to save enough energy for the event tomorrow, where I am going to facilitate a two-and-a-half-hour all English group session. 













Sunday, November 22, 2020

14 K Barefoot Run

Nov. 22, 2020

3.5 K: 18:48.68

3.5 K: 18:11.32

3.5 K: 18:11.91

3.5 K: 16:50.97

14 K: 1:12:02


It's been 4 days since I ran last. In the previous training there was a brief body weight muscle training session after the first and third 3.5 K. Tonight I wanted to keep on running without any intermittent disruptions.  


I started off slowly. The legs felt heavy and breathing hard. I felt bad about not being able to run for the last few days due to preparation for an important corporate seminar. 

But once I hit the first 3.5 K the initial heaviness of legs was mysteriously gone. I kept on going almost in a metronomic tempo.

In the last 3.5 K I increased the pace to cover it under 17 minutes. More than half of this out and return course has poorly-maintained road surface, which prevents me from picking up the pace, but where the road surface was smooth, I surged like I do in a race, which resulted in one big blister in the right sole! But that's OK. It's one of those things. It happens all the time. It'll be all right in a few days, and the sole will have been toughened by then. 





Wednesday, November 18, 2020

Midnight Barefoot Jog Combined with Body Weight Muscle Training

Nov. 18, 2020

It was warm for the season. I dressed lightly. It's been a while since I last hit the road in bare feet. The course tonight is very poorly-maintained, and not very friendly to a barefooted runner. But nevertheless I went out without shoes, because I wanted to test my endurance. Or to be more precise, the endurance of my soles. 


As expected, much of the out and return course tonight was not comfortable to run on. But this discomfort is exactly what I asked for. Only outside the boundary of your comfort zone can you meet a stronger version of yourself. So I kept telling myself, I lapped the course twice to cover 14 K. 

Though 14 K is more than I usually jog for a daily routine, it didn't feel so long, mainly because the course is rich in undulation and landscape varies significantly along the way. 

Tonight I did some body weight muscle training in a park at the turn point of the our and return course. There are monkey bars there. I did pull-ups and chin-ups to hit lats, forearms, and bi-ceps. There is a significant amount of core engagement while holding a good hanging posture, also. 

I ate like a horse after coming home from training.


3.5 K: 20:27.87
Body weight muscle training: 7:16.08
3.5 K: 20:59.88
3.5 K: 20:29.58
Body weight muscle training: 7:48.16
3.5 K: 20:54.72
Total 14 K: 1:37:56











Friday, November 13, 2020

14 K Alternate Run

Nov. 13, 2020

3.5 K: 19:36.68

3.5 K: 16:44.90

3.5 K: 20:01.78

3.5 K: 17:18.14

Total 14 K: 1:13:41


Running a long distance is not always easy, even for someone like me who like running a long distance. Difficulty is caused by many things. One of them is lack of sleep. I hadn't been able to sleep enough because of a preparation for corporate seminars. The toughest time is over now. I had a brief moment of peace of mind today. I went out for a bike ride to my favorite town of Togane just to breath in some fresh autumnal air in the countryside. 


After dinner my eyes felt heavy. I knew I should hit the bed to catch up on the sleep that I should have had but hadn't been able to have. But then another side of me craved for something physical. I wanted to reward myself for a good job done on Tuesday and Thursday. A good run will suffice. I threw myself in my running gear and hit the road.


I ran a new course tonight. It's an out and back 7 K course rich in undulation. While exploring my neighbor on my Vulcan S I found this awesome hill, and badly wanted to run it someday, so as soon as I got home that day, I Google-mapped the new course. The red area on the map above is the steepest hill, but there are a couple of other upward inclines, and both are not easy. 

In order to stay motivated through the training tonight, I jogged the outbound 3.5 K and injected the pace on the return.

It's funny, because after running at a brisk pace, you want to jog, so after running 7 K, going for another 3.5 doesn't seem like an undesirable obligation. You feel like running for another short while at an easy pace. But then yet another funny thing is that after jogging 3.5 K, this time you want to kick. In no time you have covered 14 K!






 


Sunday, November 8, 2020

Midnight 9 K Build-Up on Hilly Course

 Nov. 8, 2020

5 hours after jogging 7 K, I did 9 K build-up training with the target pace of 4:25/K for between 6 and 9 K. I did it on a very hilly course.  It wasn't easy, but I was able to cope with the pace till the end. It feels awesome.

3 K: 17:37.29 (Target: 18:00.00 // 6:00/K)

3K: 14:48.11 (Target: 15:00.00 // 5:00/K)

3 K: 13:13.16 (Target: 13:15.00 // 4:25/K)

3 K: 17:53.66 (Warm Down)

Total 12 K: 1:03:32




Sunset Park Barefoot Jog

 Nov. 8, 2020

Woke up a new man after sleeping 10 hours straight. Had a huge breakfast of hotpot with anglerfish I had bought from a local store. It was significantly marked down. 

Watched Japanese chess on NHK later. Defending champion Mr. Fukaura beat Mr. Ayumu Matsuo with 104 moves into the match.  

Studied Spanish for one hour. Then watched "Sleepless in Seattle" for about 30 minutes when the sky started turning orangish from blue. Decided to hit the park for a jog while still warm.          


1st K: 5:23.19
2nd K: 5:25.00
3rd K: 5:30.87
4th K: 5:28.77
5th K: 5:17.88
6th K: 5:13.48
7th K: 5:00.49
Total 7 K: 37:19.68

Made congee with the soup from the hotpot and had it for late lunch. It tasted so good.  Am hoping to go for my second run tonight. 








Wednesday, November 4, 2020

Interval Training: 5 Sets by 1 K @ 4:25

Nov. 4, 2020

Warm Up 3.4 K: 19:58.64

Rest: 30.20

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

<Intervals>

1st K: 4:01.90

Rest: 1:00.36

2nd K: 4:10.48

Rest: 1:00.32

3rd K: 4:11.74

Rest: 1:00.20

4th K: 4:24.05

Rest: 1:00.36

5th K: 4:07.77

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

Warm Down 3.4 K: 20:14.39

Total 11.8 K: 1:05:40

Tuesday, November 3, 2020

Biltong

Nov. 4, 2020

Immanuel Kant is known to have lived a very structured daily life. Some of it is said to have been spent on writing. When I learned this habit of the great thinker, I decided to try to make time to write a short essay before going to work. It won't work if I choose a topic totally irrelevant to my work. So I've decided to write about something that directly relates to a lesson I'm teaching on the day of writing. 

My topic therefore is Biltong. What is biltong?  Simply put, it's meat dried in the sun. It's originally from South Africa. But it is said that all the food shows are raving about it! Of course, that's the case in the US, so I'm not surprised if you've never heard of it,  born and raised in Japan where I write this now. 

Anyhow, I did some research on Biltong, and discovered a few interesting facts. I'm going to share them. 

<Similar to Beef Jerky But Different>

When I say beef dried in the sun, the first thing that comes to your mind is probably beef jerky. You may react by saying, "Hey, what's the different?" In fact, they are not so different from each other, except that beef jerky is cut first, and then dried while biltong is cured and dried, and then cut into pieces. 


<Comes in Different Cuts>

Biltong, according to a website, comes in a couple of different cuts. Most typically, it's cut along the grain of the muscle into strips. However, a rump may be cut across the grain into flat slices.


<The Most Interesting Origin>

The most fascinating fact about biltong, though, is who made it. In fact, it was made by Dutch people living in South Africa. Why did they made it? Well, in the early 19th century there was a large migration of Dutch people in South Africa who were oppressed by invading British people. During this great migration Dutch people needed food that lasted during a long journey of survival. That's the origin of biltong. 


All foods have some kind of history behind them. You may want to do your own research on some of your favorite foods. You may find something interesting.  



 

11 K Barefoot Run

 Nov. 4, 2020

Ran 5 K on the lawn and 6 K on the pavement to cover 11 K in a little less than an hour. Increasingly getting cold for a barefoot run, but that's not going to be a big problem, because at a certain point my feet become numb and stop feeling anything. 

11 K: 56:59.99

*******

<On the lawn>

1st K: 5:29.69

2nd K: 5:19.08

3rd K: 5:15.45

4th K: 5:03.91

5th K: 5:02.82

***********

<On the pavement>

6th K: 5:16.38

7th K: 5:42.27 (lap timed a while into 8th lap & not completely accurate)

8th K: 4:38.87 ((lap timed a while into 8th lap & not completely accurate)

9th K: 5:16.37

10th K: 5:22.37

11th K: 4:32.78

**********

Total 11 K :56:59.99

What's On My Mind Today (今日思ったこと)

 Nov. 3, 2020

I slept a staggering 13 hours, and woke up a new man. 

It was then I realized that I had long been deeply in debt in terms of sleep. 

<Lesson 1: Sleep Is Important>

When you've had enough sleep, your mind is clear, and you learn new things more easily. I realized that when I learned Spanish on Duolingo. When I did it in a constant lack of sleep, I didn't seem to learn much, and it was hard to stay motivated. On the other, when I got on with it after sleeping 13 hours, I felt like I could absorb everything like a sponge.


<Lesson 2: Look Up & Say Chunk by Chunk> 

As I learned Spanish, I reconfirmed the importance of looking up and saying a sentence, not as a whole all at once, but by chunk. Also, it's important to look up and say it without relying on the written word. It allows you to shift your attention from written words to the meaning of the phrase you are saying. Through this practice, a solid connection is built between sound and meaning of a phrase. When this happens, you get to understand the meaning of a phrase when you hear it, rather than visualize written words of the phrase. 


<Lesson 3: Diversifying Food is Key to Survival>

Diversifying food is key to survival. I thought so when I watched a TV program on savannah. In Africa many animals live. Some are carnivores. Others are hervibores. When two animals of different kinds live on the same food, competition arises. The strong usually dominate the weak. The former prosper. The latter decline. 

But if you can live on something no other animal wants, you can prosper, because food may be abundant, and there is little competition. 

One animal in savannah, in fact, has evolved to live on something most other animals don't care to eat. The animal is a fox with very large ears, and its food is insects. According to the TV program, the animal has evolved to have big ears in order to detect the sounds that small insects make. Its hearing is so good that it can find them from afar! 

To conclude, if you want to survive without much competition over food with other kinds of animals, you may want to be develop unique taste buds to eat something that few others want. Diversifying food is key to survival.


<Lesson 4: Changing Game is Key to Survival>

Changing game is key to survival. I thought so when I watched another episode in the same program on savannah. Hernivores were drinking from a pond. Carnivores were resting in a distance. The carnivores don't hunt, because they are full. But once they become hungry, whose time will come sooner or later, they go hunting, and one of those herbivores will be hunted down, and it gets on the carnivores' dinner plate. 

Now there were a couple of small birds, picking seeds from the ground. While all the hernivores look vigilant over a potential attack from carnivores, these birds look completely carefree. They don't seem to worry about being attacked by lions and cheetahs. And probably they don't, because they can live on a different dimension. They can live in the sky as well as on the ground. A hungry lion cub may attack a bird if the bird cannot fly and the cub is super hungry. However, it probably won't. Well, it might once or twice. But then it will quickly learn that the bird is no match to it, because the moment it attacks, the bird takes off into the sky, far out of its reach. The bird's key to survival is living an a different dimension from that of its predator. Its key to survival is changing the game of surviving on the ground to surviving in the sky where lions and cheethas have no way to have their upper hand. Incidentally, that's one reason many birds stopped being physically big to compete with these carnivores. I think humans have a lesson to learn from many birds in terms of survival. Maybe many of us are doing what birds did in their evolutionary process in order to survive in this highly competitive global business environment.