Weighted 10 K Jog

Feb. 1, 2019

5.1 K: 31:19.60

5.1 K: 32:19.60

Total 10.2 K: 1:03:39

Two days after doing my first weighted jog, I extended my training distance from 6 K to 10.2 K. When I first did it, I wrapped 7 kg of weights around my waist. They were a bit uncomfortable, slightly moving up and down as I ran. So tonight I put the weights in a backpack and carried them on my back. It was easier that way, though part of the weights kept hitting a part of my back. Later when I took a shower, I realized that that part of the back was scraped. I will wrap the weights in a towel next time to keep them from directly hitting my back.

Now this is how I feel now that I've done it twice. The first time was incredibly tough. But the second time was far less hard. Everything will become manageable with practice. 

I want to make this a regular part of my weekly training regimen. Hopefully, when I have become used to running with weights on, running up a long and steep hill will be as easy as 1-2-3.

   

Weighted 10.2 K Pace Run in Bare Feet

Jan. 19, 2019
5.1 K: 26:57.75
5.1 K: 26:45.86
10.2 K: 53:43.61

With eight days remaining before Tateyama Wakashio Marathon 2019, I did a 10.2 K pace run. I ran in bare feet with a 2 kg dumbbell in each of my hands.

I ran the first half in 26:57.75, and the second half about 12 seconds faster. As I had done a weighted run a few times, I got used to the extra burden. I expect the extra weight to force me to choose the most economical arm swing, and therefore when I run at a race without weights, my running economy will be greater.

Because I ran a faster pace today, the friction between the soles and the road was greater. But they withstood the greater friction nice and well. There was no pain, not to mention any blister developed in either of the soles as a result of the practice run.

From tomorrow on, I will strictly follow the training regimens recommended by former ultra marathon world best record holder Mr. Sunada. It looks like this:

Sunday: 90-minute jog

Monday: Off

Tuesday: 60-minute jog

Wednesday: 60-minute jog

Thursday: 60-minute jog

Friday:  Intervals: 1 K by 2 sets

Saturday: 60-minute jog

Sunday: Race

I still haven't decided whether to practice in shoes or barefooted. Any injury could kill all my previous effort, so I need to be careful. But at the same time, without adequate stimulus the soles can soon become softened. Also, if they become sore, it takes a while for them to heal. I do not want to run the race while they are still in a healing process as it takes two to three whole days for them to recover fully. So Thursday night will probably the last time I will practice in bare feet. Friday and Saturday I am most likely to practice in MUTEKI. 

Weighted One-Hour Barefoot Jog

Jan. 15, 2019
5.1 K: 31:37.24
5.1 K: 30:45.00
Total 10.2 K: 1:02:22

Almost forty eight hours after the 42 K run, I found myself pounding the road again, this time in bare feet, and with a 2 kg dumbbell in each of my hands. When I first did it last week, it was hard. Now it feels less so. I am amazed at the human ability to quickly adapt to increased burden.

I carefully checked my running form so as not to damage my soles. Any injury at this stage of preparation will cause a huge setback. I can't let that happen.

Tomorrow is interval night. I may do 1 K by 15 sets inspired by Eliud Kipchoge. Or I may settle for a more moderate session, like 3 K + 1 K recommended by former ultra marathon world best record holder Mr. Sunada. Or I may do something between the two. I will make my choice depending on my mood.

(In January 2018 I ran my first sub 3:45 marathon in the Tateyama Wakashio Marathon. I ran it in a pair of aqua shoes with zero cushioning. With two kilometers remaining, I took off the shoes, took off from the sub 3:45 pacers, and surged.)

Weighted One-Hour Jog in Bare Feet

 Jan. 12, 2019
5.1 K: 31:12.91
5.1 K: 29:37.88
Total 10.2 K: 1:00:50

Ran an hour in bare feet. Covered 10.2 K in 1:00:50. Carried a 2 kg dumbbell in each hand to increase the challenge. Another challenge came from running the second half faster, though speed wasn't main focus for tonight's training.

The soles are in pretty good condition after the run.

Weighed exactly 60 kg after taking a shower. With an empty stomach might weigh a little less. Felt thirsty so had hot brown tea with no caffeine. Didn't drink alcohol as I learned that alcohol will kill athletic benefit of your training.

Didn't listened to any business lecture while running, because left my IC-recorder in my office. Gotta be more careful.

Sunday I take the TOEIC Test. Later that night I am scheduled to run 25 K.

One Hour Weighted Jog in MUTEKI

Jan. 3, 2019

20 pull-ups

Body weight circuit training: 5 sets by 3 exercises:

1) Handstand

2) Tower pull in squat position

3) Various push ups.

Weighted 10.2 K jog

1st 5.1 K: 30:18.68

2nd 5.1 K: 30:37.61

Total 10.2 K: 1:00:56 

I had three exercise sessions today. The first is pull ups. I did 20 reps. Not in a row, but one by one. It's not very challenging. But that's OK, because I had lost a significant amount of upper body strength by focusing mainly on running training and neglecting training upper body. I will increase my pull up count little by little as I regain my upper body strength.

I also did some body weight circuit training before going for a jog. I did so mainly in order to use up much of my body's glycogen. This way my body will start tapping my body fat reserve to find energy source for my running. 

I went of an hour jog with a 2 kg dumbbell in each hand. Ever since I lost weight by almost 3 kg, I've been feeling a lot lighter, but running has become easier. Naturally, I've been taking advantage of my weight loss by running faster. But I am worried about losing power. I'm not sure if running weighted is the right thing to do, but I want to test the consequence of training this way. I am expecting to increase my ability to resist gravitational pull. In a race I expect this strength to work favorably when I run uphill. I also expect it to strength my shoulders too. The shoulders had been the most underdeveloped part of my body until recently, and I've been trying to develop them since I realized that. I intend to continue to jog with weights, and see how I will feel when I practice fast runs without them. I'm hoping the benefit is favorable. 

While jogging tonight, I was listening to a lecture on time management by world-renowned sale consultant and motivational speaker Brian Tracy. I had listened to a similar lecture before, but the one I listened to tonight was more condensed and spoken fairly rapidly mainly because he tried to put what would be otherwise stretched over two hours into a less-than-an-hour lecture. I copied the first 10 tips out of 21 onto my IC recorder and listened to it twice during an hour-long jog. 

I wasn't able to learn all ten points by heart just by listening while running, but one thing that remains on my mind is to make a list of things you want to do daily. It will structure your day, gives you a sense of accomplishment each time you finish a task from the list. To begin with, I penciled in two top priority task on my day planner, and four tasks to do tomorrow morning before I go to work. Let's see how it will affect my life.

5 K Barefoot Jog (2.5 K Weighted + 2.5 K Unweighted)

Dec. 21, 2018

2.5 K weighted: 15:54.84

2.5 K unweighted: 15:15.69

I ran 2.5 K in bare feet with a 2.5 kg dumbbell in each hand, and another 2.5 K without them. I couldn't run any farther tonight. I have an early start tomorrow. I need to save energy.