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.

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. 

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.  

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...

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.

Mid-Summer 1-Hour Morning Workout Including Hill Sprints (5 Sets by 200 M)

I worked out for about an hour this morning to make up for yesterday's absence of physical training. I was too exhausted yesterday due to overdoing tire throw on Sunday. I felt reasonably recovered thanks to a good 8-hour sleep (I didn't watch Japan's soccer game with Belgium). I jogged very slowly for about 4 K. Then I came to the bottom of this hellish uphill. I did 5 fast repeats up that hill with a two-minute active rest between sets. I finished the first set between 46 and 47 second. I made it a benchmark, and aimed at it in the following sets. All the laps are shown below:
1st: 46.25
Active rest: 2:00.23
2nd: 48.42
Active rest: 2:00.40
3rd: 47.27
Active rest: 2:00.37
4th: 48.93
Active rest: 2:00.19
5th: 46.98

After doing the hill repeats, I jogged to a park about 700 M down the road. There are steel rings hanging from a thick wooden structure. I did arm hang there: 10 reps by 3 sets. I was drenched with sweat when I was done.

I jogged back home from there to finish the whole exercise in 56:50.96. It was a good combination of slow cardio, high intensity cardio, and high resistance muscle training. Also both lower body and upper body, and their connecting component, core were involved in a well-balanced manner. I was satisfied.

I took a quick shower, and after that enjoyed having for breakfast grilled beef with assorted boiled veggies in Korean style and brown rice.