Midnight 10 K Hill Tempo Run

Jan. 31, 2021

0.5 K: 2:48.66

10 K: 46:10.28  (Target=45:50.00)

3.5 K :24:38.33

Total 14 K: 1:13:37

Didn't make it under the target. But tapped myself on the shoulder. It felt less uncomfortable. Could have pushed myself further if I had tried. Want to give it another shot next weekend. Hopefully, I will make it next time. As I have done 10 K tempo run constantly, I feel less pressured to do it. I find it a positive change which enables me to take increasingly challenging training head on. 

Midnight Recovery Run in New Pair of Aqua Shoes

Jan. 28, 2021

Fatigued from interval training on the previous night, I wanted to hit the bed as soon as I got home. But some kind of recovery training would be extremely beneficial after hard training, so I decided to go for a very slow jog. I put my feet into a new pair of aqua shoes that I had bought a few months before as part of my official race outfit.

The results? I ran out of gas before reaching halfway of what I was originally planning to run. I chucked a uey after running 3.9 K and got home 41:13.18 after I left home, covering 6 .9 K in total.

Though I failed to cover the originally scheduled distance, I don't feel bad at all. I could have skipped the training entirely. It's still better than zero training. Every effort counts. 

 

Midnight Intervals: 6 Sets by I K @4:25

Jan. 27, 2021

Warm Up 3.5 K: 20:47.66

Rest: 1:00.34

<Intervals>

1st K: 4:19.31

Rest: 59.43

2nd K: 4:14.43

Rest: 1:00.33

3rd K: 4:15.91

Rest: 1:00.55

4th K: 4:18.67

Rest: 1:00.41

5th K: 4:15.17

Rest: 1:00.34

Final K: 4:12.62

Warm Down 3.5 K: 21:22.30

Total 13 K: 1:13:47

Did intervals on a flat course. Running all 6 sets under the target felt easier than it used to feel after training on hilly courses quite a few times. Will get back to training on hilly courses soon. 

Midnight 12 K Barefoot Test-Run in the Rain

Jan. 26, 2021

11.8 K: 1:07:06

Test-ran a new route that looked wide and straight, good for intervals. It wasn't unfortunately. It was fairly busy with traffic even past midnight, especially large trucks. It's too dangerous for a night run, especially a speed run. It was hillier than I had imagined too. That part is OK if the main purpose of choosing to run that route is to improve cardio. But I already have a quite few hilly training course. There is no need to choose this one over those that I already know well. 

The road condition was OK. Not so rough, mainly because it's been run on by large trucks and the edgy parts have all be rounded off. But the traffic is still pain in the neck.  

I ran in bare feet, by the way. It was not too cold for this time of year, but it started raining halfway into the run. The rain was cold, and the second half was rather miserable. But the same can happen during a race, so I grit my teeth and bore through the misery and cold. When I got home, a hot bath felt like heaven.

Double Training: Midnight 12 K Run in MUTEKI

Jan. 25, 2021

12.05 K: 1:09:58

Seven hours after the park workout, I finished everything that I had wanted to accomplish for the day. To reward myself for the good job done, I went out for a night run. I ran the same course that I run for a 10 K tempo run.

All the roads were completely deserted. Not even a can was seen. I was the only soul breathing under the starry sky. It was freezing. But there was no wind. Nothing disturbed my lonely effort to become a stronger and more endurable version of myself. I love running in the still of the night...

I ran 8 K in the afternoon. Tonight I added 12.05 K more to it, which makes my daily total 20 K+. It's a good distance for a day about 12 weeks before the race. I want to gradually increase my daily training volume. First to 25 K. Then 30. Exactly one month prior to the race, I want to run more than the race distance of 42.195 K, not at one go of course, but in two sessions. I've done it before. I believe I can do it again. 

Pre-Dinner Barefoot Park Workout

Jan. 25, 2020

Went to a nearby park and work out in bare feet. Cold, but felt good. Ran 4 K first, and then did some high intensity cardio with a tire, and finally wrapped up the training with another 4 K run. 

When I started, the sun was still above a string of roofs far in a distance, but a few sets into it it was gone, and the park was slowly engulfed in twilight. The temperature started dropping sharply, but with the intensity of the training and all, I sweat like crazy, and vision was blurred as my glasses were wet with the sweat continuously coming down from the forehead. 

By the time the high intensity cardio was over, the park was lit by the moon now high and shining in the eastern sky. It's amazing how quickly the view around the park changes over a period of one hour from just before sunset to about an hour after it. Sensational video clips that you find on Instagram are fun. But you may want to leave your smartphone at home every now and then and get out for a view of nature. You'll be amazed at how powerfully changeable it can be, almost reminiscent of a kabuki actor instantly changing his costume from one scene to next.

1 K: 5:41.28

1 K: 5:35:.16

1 K: 5:36.80

1 K: 5:36.47

Hight Intensity Cardio

10 Sets by 1-Minute (15 second rest): 15:28.42

1 K: 6:54.28

1 K: 6:13.44

1 K: 5:53.24

1 K: 6:01.06

Total 8 K: 1:03:00

My Race Records Between 2010 and 2020

Here is the results of 63 races that I ran over the course of 10 years. My first race goes back to 2010 when I was 43. My most recent race is last February when I was 53. ( I haven't run any since as most races were cancelled due to Covid-19, or switched to online races, which I am not so keen on.)

Data show that one can develop long-distance endurance into the early 50s. How far I can go in my endeavor to become a stronger version of myself is yet to be known, but I want to continue to try.

 

10 K Hill Tempo Run

Jan. 22, 2021

Warm Up 0.5 K: 3:16.63

10 K Hill Tempo Run: 45:33.11 (Target=45:50.00)

Rest: 46.83

Warm Down 3.4 K: 20:18.25

Total 13.4 K: 1:09:54 

For the first time in the 3rd attempt was I finally able to run this horrendously hilly 10 K course inside the target of 45:50. I am so happy I gave it a try. 

In fact, I was thinking of settling for a less challenging daily goal, like a 10 K jog. But then while throwing myself into my running gear, slowly motivation rose from within. Before I knew it, I was mentally ready to accept whatever result that might come from attempting to run it. After all, it's not the end of the world even if I don't make it. And if I don't, all I need is continue to train and give it another shot sometime again. 

I tried not to push too hard at first. I started off at a brisk pace, trying to lock into a pace that could carry me though the entire distance without getting too exhausted to surge at the end. 

Though I don't have a pulse meter on, I know fairly accurately how fast my heart is beating from the way I feel. Also, I can judge the level of running intensity from the pace of breathing. When I breathe in 8 beat, I'm at jogging pace. By breathing in 8 beat I mean breathing in in 4 steps and breathing out in 4 steps. I also sometimes use 6 beat, inhaling in 3 steps and exhaling in 3 steps. This beat is chosen when I start picking up a pace in a marathon after running somewhere around 15 to 18 K. And then the 4 beat breath is a competitive mode, inhaling in 2 steps and exhaling in 2 steps. When I do a tempo run, I'm in this mode most of the time. 

Tonight if there is one thing I feel good about, other than running inside the target, that's that I was able to change the pace at my will until the last moment. This feeling that you are in control of your mind-body can only be achieved through continuous hard work. So far, I have been able to create a positive circle of hard training, followed by recovery training, followed by regular conditioning training, and then hard training again.

Though I sometimes skip training that I'm supposed to do when I feel sleep is more important than running, there is this sure feeling that I'm becoming stronger and more endurable toward the race in April.    

Tomorrow after work, I would like to do some recovery run. I don't know how far I will go. I'll go with the flow, going as far as I want to go depending on how I feel. 

16.1 K Recovery Run in Split-Toe Minimalist Shoes MUTEKI

Jan. 19, 2021

16.1 K: 1:34:00

Ran at an easy pace for a little longer than an hour and half. The main purpose is to condition my legs tensed up from interval training on the previous night. 

Originally aimed to cover a little more than 12 K or so, but ended up running a little longer. About 10 K into the run, it felt so good that I thought I could go farther. I'm glad I ran longer than planned. There's a greater feeling of accomplishment. 

Got the runs 4 K into running, and almost wet my pants, but there was a public toilet available close by, so that saved my life! It's always important to make sure there is a toilet and tap water available along your training course. 

It was -0.8 degrees Celsius. I bundled up and had the hood over my head and a headset over my ears, but nonetheless it was still freaking cold. But with stars shining in the sky and greyish clouds hovering high across the sky, the night was mysteriously beautiful to see, and I was never bored throughout the entire training.  

Tomorrow I am planning to go for a jog for an hour or so just for daily conditioning. And hopefully the day after tomorrow, I will do a 10 K tempo run. 

Midnight Hill Intervals: 6 Sets by 1 K @ 4:25

Jan. 18, 2021

Warm Up 3 K :17:56.11

Rest: 29.87

1st fast run: 4:14.52

Rest: 1:00.33

2nd fast run: 4:22.79

Rest: 1:00.38

3rd fast run: 4:20.95

Rest: 1:00.30

4th fast run: 4:34.52

Rest: 1:00.43

1 K jog: 6:53.82

Rest: 20.51

5th fast run: 4:31.38

Rest: 1:00.36

6th fast run: 4:26.26

Rest: 1:00.55

3 K jog: 19:21.19

bonus fast run: 4:25.62

Total 13 K: 1:21.59

I started off, determined to run all  6 sets under the target of 4:25/K. But I ran out of gas in the middle of the 4th.

I said to myself, "Let's call it a day. After all, I did some massive body weight muscle training last night, which involved lots of leg work. The legs are still a bit sore from it. I just need to give them a little longer rest."

But then while jogging back the shuttle course toward home, I could feel the legs' batteries were getting recharged. I thought I could go for another fast run. So, as soon as I got to the other end of the 1 K shuttle course, I gave myself a brief rest to concentrate, and then off I went for the 5th fast run.

The didn't improve as much as I had hoped it would. My heart sank. I had to deal with the shitty feeling associated with the poor performance. So, I decided to go for another fast run, saying to myself, "Even if the time sucks, I can be proud of myself for doing 6 sets in total."

So saying, I set off for the 6th set after a minute break. The time improved slightly, but it was still slower than the target. At this point, I decided that I shouldn't push any further. 

I jogged the hilly shuttle course to cover 2 K, and another K on a relatively flat road. While jogging those 3 Ks, I was able to recharge my legs with enough energy to go for a fast run, so, instead of jogging all the way back home, I surged in the last one kilometer as sort of a bonus fast run. 

I didn't feel very strong while doing the intervals. But that feeling is exactly what I have to deal with to become a stronger version of myself. Had it been pleasant, it means there is no challenge to it. If there is no challenge, there is no gain. I'm here for gain. I must face that shitty feeling head on.

Tomorrow night I am planning to jog for an hour. Midnight lows are expected to reach -3 degrees Celsius, not an ideal condition for a relaxing barefoot jog. I'll put minimalist shoes on to protect my feet from frostbite. 

Midnight 1-Hour Barefoot Jog

Jan. 15, 2021

11.4 K: 1:02:45

I jogged the  10 K loop that I had run twice for tempo run. The only difference is that in the previous two time trials I had shoes on, but that tonight I ran in bare feet. 

It was 80% easily runnable, but the remaining 20% was viciously rough. But that didn't hold me back, because my target race in April doesn't offer an ideally friendly road condition. The first 10 K is fairly smooth. The middle 20 K gradually gets rough. The last  10 K is fairly close to the poorly maintained 20 % of the course tonight. So, in a way running this course without shoes is perfect preparation for the real race. 

After two tempo runs, it felt easier to run the same course. But of course, that feeling is a result of a pace that's a lot easier. But I think there is another reason. Two nights ago, I hit illiopsoas muscles in 1000 mountain climbers. As a result, it feels easier to kick up my knees when climbing hills. Some running trainers say you don't need much muscle training to become a better marathoner. Most muscles that you need to develop for a marathon can be trained by running. It sounds fair at first. But then considering my age of 54, where you can so easily lose muscle mass unless you make a significant amount of conscious effort daily, regular muscle training seems necessary in order to maintain a decent level of total body stability and strength. So I will schedule at least one, ideally two, muscle training session, ideally as long as 30 minutes, weekly. 

Midnight Solo Olympics Followed by 6 K Jog

Jan. 13, 2020

Midnight Solo Olympics

6 K: 35:12.75

Midnight 10 K Hill Tempo Run in Vibram Five Fingers

Jan. 9, 2020

500 M: 3:32.76

10 K: 46:32.36 (Target=45:50)

1.55 K: 11:07.83

12.05 K: 1:01.12 

Life is a series of ups and downs. So is my running course tonight. The tempo run last night was quite a disappointment, because I fell far short of the target time of 45:50. I pat myself on the shoulder, saying, "Don't be too hard on yourself. The course is insanely hilly, and the target is challenging." But another side of me keeps saying, "I'm better than that."

So, just to prove how much better I can be, I ran the same course as last night, aiming to run faster.

The result is I slashed the time by almost 3 minutes. How did I do it? I surged on downhills. That's the only way I could slash time I thought. Increasing the pace on upward inclines will only take a toll on your legs and lungs. You'll end up paying the price later. That doesn't mean I slacked off while going up. I just focused on running economy, minimizing energy loss.

I kicked in the last 800 meters or so, imagining I was running the last K of the famous Ohme 30 K Road Race with a wall of spectators on either side of the street. 

When I pressed my Ironman sports watch and saw what it said on the display, I couldn't believe my eyes. I was only 42 second behind the target! What an improvement from the previous night. I'm so glad I gave it another try. Though I didn't hit the target tonight, it now seems more achievable than yesterday. Amazing to see how one can make such a big change overnight. It's not that I suddenly became a fast runner. I'd had the potential already yesterday. I simply hadn't figured out yet how to tap it. Now I know. So, things will only get better. 

Midnight 10 K HIll Tempo Run in MUTEKI

 Jan. 8, 2021

460 M: 3:20.94

10 K: 49:20.42 (Target=45:50.00)

900 M: 7:15.91

Total 11.36 K: 59:57.27

I did a tempo run for the first time in a long time. It's one of the training sessions that I find most challenging. But for that reason, benefit is enormous. After you do a tempo run, interval training feels easier. And when interval training is completed well, a tempo run feels easier. It's kind of cyclical, each reinforcing the other. 

I tried not to press on too hard at the beginning as the first half was rich in undulation.(See the map above.)  I increased the pace once the course became flat. I surged in the last K.

Yet when I completed it, time was a lot worse that I'd thought. I was far from the target. My heart sank. But I said to myself, "I'm better than this."

Tomorrow I will do the same training again. My goal is to run it faster. 

Midnight Barefoot Jog

Jan. 6, 2021

11.2 K: 1:06.30

I got out in bare feet and ran for about an hour. The temperature was 2 degrees Celsius when I left home, and had dropped to below zero when I got back. Cold, but it was bearable. 

I ran a new course that I found on Google Map. The road condition was better than I'd expected. I should run it more often. It's 11.2 K, and good for a daily jog. 

After I took a warm shower, I quickly prepared a meal consisting partly of leftovers, but mostly of simple fresh food. I was so hungry I ate like a horse.              

 

One-Hour Recovery Run

Jan. 5, 2020

5.1 K: 31:18.14

5.1 K: 31:18.14

Total 10.2 K: 1:02:36.28

Jogged at an easy pace to alleviate tension in the legs resulting from interval training on the previous night. It worked. A warm shower after the run felt like heaven.

New Year's First Hill Interval Training

Jan 4, 2021

Warm Up 3.2 K: 18:54.28

3.08 K Fast Run: 13:46.64 (Target=13:15.00)

Rest: 1:00.26

1 K Jog: 6:42.75

Rest: 1:00.30

1.1 K Fast Run: 4:33.07

Rest: 1:00.43

1.1 K Jog: 7:26.43

Rest: 10:00.29

1.1 K Fast Run: 4:33.34

Rest: 1:00.56

1.1 K Fast Run: 4:46.36

Rest: 40.60

Warm Down 3.6 K: 24:12.48

Total  15.28 K: 1:30:37

I have no energy left to write anything about the training tonight, except that after the first 3 K fast run I felt like puking. But when I completed the training, took a warm shower and filled my stomach with home-made curry, I felt like hovering on a cloud.

Expressive Writing

Jan 4, 2021

I read an interesting article about benefits of keeping a journal in a stressful modern life. It's called "expressive writing". It's highly recommended by many counselors for two reasons:

1) It can help boost physical and mental health and improve memory.

2) It can lead to a new way of viewing a problem.

Experts caution, though, against viewing journal keeping as a quick fix to a bad problem. According to an article entitled "Expressive writing for mental health" first published in July, 2011, and cited on Harvard Health Publishing, some people felt worse after writing about their traumatic experiences than before. The writer of the article advises us to wait at least one or two months after your traumatic events before writing about them. 

I found the second article extremely useful, because prior to reading it, I had thought expressive writing was effective without exception. But the truth of the matter is that it isn't. 

From now on, when I have some bad experience, I will write about it a couple of months after its occurrence. 

New Year's First Run

Jan, 3, 2021

0.9 K: 5:21.09

6.6 K: 35:31.27

3.2 K: 17:56.16

0.9 K: 4:23.21

Rest: 1:07.19

2.5 K: 14:16.81　(without shoes)

Total 14.1 K: 1:18:35

The 97th Hakone Ekiden finished with a dramatic come-from-behind victory by Komazawa University. Seeing all the athletes run to the best of their ability was a major motivation booster. I trained with renewed motivation. 

My target race is on April 18. I have three months to train. My training regimen consists of 4 components: 1) jogging, 2) intervals, 3) tempo run, and 4) LSD.

Today's target it 1) jogging. I had a LSD session on Jan 29. I also did high intensity cardio on New Year's Eve. I ached all over for three days. There was still a lingering discomfort in my glutes, but that was not too bad to keep me from running. 

I Google-mapped a new course and jogged for a little more than 11 K in shoes. Then I took them off to run another 2. 5 K to warm down. The temperature was below zero Celsius, and the soles felt pained from the cold. But it's something I cannot do without if I want to complete the race in April without shoes. 

Tomorrow I hope to do intervals on a hilly course.