Tuesday, October 8, 2019

Short Intervals: 6 Sets by 400 M + 3 Sets by 650 M

Oct.8, 2019

I was too tired to run. This past two days I had a big corporate seminar. The first was in Osaka. And the other was in Osaki. Yesterday I was scheduled to run 10 K. But when I got home from the business trip, I was so sleepy because I woke up at 5:30 that morning. Plus, I was scheduled to have another seminar that was four hours in total. I knew I should save energy for the job. So I hit the bed as soon as I got home. 


Tonight I was scheduled to run, but again felt so sleepy and exhausted to run. I was worried. Absence of training could kill the benefit of the good training on Sunday... I lay in bed for a couple of hours to see how I'd feel when I got up. 


Luckily when I woke up from a brief nap, I was ready to run. But I wasn't in a mood to go for a long monotonous one.  I wanted something nice and intensive, but not too long. I decided to do some short fast reps. I jogged from home to the 400 M stretch and did  6 repeats.


To my surprise when the session was over, my energy was back. I was prepared to do a little longer run. I jogged back to the quarter-pie-shaped loop above and did 3 fast runs around it. The result is shown below:

Warm Up 550 M: 4:30.52
<Short Intervals Part 1>
①400 M Fast Run: 1:20.86
400 M Jog: 2:52.00
②400 M Fast Run: 1:29.48
400 M Jog: 2:48.00
③400 M Fast Run: 1:29.94
400 M Jog: 2:43.18
④400 M Fast Run: 1:27.68
400 M Jog: 2:45.99 
⑤400 M Fast Run: 1:25.30
400 M Jog: 2:45.11
⑥400 M Fast Run: 1:26.50
400 M Jog: 3:00.67
<Short Intervals Part 2>
①650 M Fast Run: 2:41.64
Jog: 1:20.28
②650 M Fast Run: 2:41.78
Jog: 1:35.68
③650 M Fast Run: 2:39.99
Jog: 1:25.93
Total: 42:30.93

I haven't decided what training to do tomorrow. I'll just ask my mindbody and see what it says.

Sunday, October 6, 2019

Tempo Run @ 4:55/K: 2 Sets by 6 K with 1-Minute Rest

Oct. 6, 2019
Warm Up 900 M: 5:29.75
Rest: 1:00.47
<Temp Run: Target=29:30 for 6 K (@ 4:55/K)>
1st 6 K: 27:26.33 (@ 4:34/K)
Rest: 59.45
2nd 6 K: 27:58.34 (@ 4:40/K)
Warm Down 900 M: 5:57.89
Total 13.8 K: 1:08:52

Two days after interval training, I was up for yet another session of speed training. Tonight it's tempo run. My goal was running 6 K @ 4:55/K pace to cover the distance in 29:30. This alone is not challenging for me. I ran 10 K in 41:02 last year. But the goal tonight is to repeat it minimum twice with one-minute rest between reps, preferably three times.



I put on a pair of aqua shoes for minimum protection, and ran the new 6 K course below. It's rich in undulation, and good to simulate ups and downs always present in real races. 


When you run a new course, it's difficult to judge your pace. You generally tend to run faster, because you don't want to fail to finish under your target by running too comfortably. 

But that's exactly what happened in the first 6 K. I was way under the target.

I relaxed a little in the second set, paying attention to my breathing. In the target race on the 1st of December, I should be able to easily maintain the target pace at least until 36 K. And hopefully, if everything comes together nicely, I hope to be able to surge in the last 6 K. So I made conscious effort to find the most comfortable breathing tempo that is sustainable for a long time. Tonight I tried something I might want to call a waltz tempo--three steps for breathing in and three steps for breathing out. I aim at a cadence of 180 per minute, and this waltz tempo worked for me at least tonight. It became a little tough to keep when climbing a hill. But that's understandable. Plus, I was under the target, so breathing should be easier if I ran more slowly. 


Anyway, I called it quits when the second run was over because I have a very early start tomorrow, and it's a very important job where I should be full of energy.

After I got home, I took a long warm bath, and gave my legs a good massage. I feel very good about the training tonight. 

Tomorrow, I want to run the same course again, but at a much slower pace just to help my legs recover. I may run it from the opposite direction just for a change. I may run in bare feet just to feel refreshed. But I haven't decided yet. Too much rigorous planning can kill your motivation.





Friday, October 4, 2019

Interval Training: 6 Sets by 1 K @ 4:30/K

Oct. 4, 2019
Warm Up 3.71 K: 21:04.60
Rest: 1:00.17
<Intervals>
1st K: 4:13.86
Rest: 1:00.34
2nd K: 3:57.79
Rest: 1:00.31
3rd K: 4:20.25
Rest: 1:00.37
4th K: 4:17.91
Rest: 1:00.09
5th K: 4:26.90
Rest: 1:00.22
6th K: 3:52.76
Rest: 1:00.39
Warm Down 3.71 K: 23:00.42
Total 13.42 K: 1:16.16

I felt sick to my stomach before doing it, felt like shit during it, and felt like I was in seventh heaven when it's done. That's what interval training boils down to.


My minimum target was to run each K under 4:30. But I also wanted to run a couple of laps under 4:05, which is the pace I must keep in order to renew my PR in the 10 K race scheduled in November. Last year I ran in 41:02. This year I want to break the 41 minute barrier.


Thursday, October 3, 2019

One-Hour Barefoot Run

Oct. 3, 2019


5.1 K: 28:33.30
5.1 K: 24:49.79
Sub Total 10.2 K: 53:23.09
1.2 K: 7:00.97
Total 11.2 K: 1:00:24

Taking a full rest on the previous night I felt fully recovered tonight. I went out for a 10 K run as scheduled. I ran in bare feet as I wasn't going to run at a fast pace. But I wanted to negative-split it by running the second half faster than the first one to add a small element of challenge. 


When I got back home, it was well under one hour of running, so I turned around and continued to jog for a little while around a 880-M loop near my house. When I got back home again, it was just past one hour, so I called it a day. 

Overall, I feel my running stability has increased since the 26.2 K run last Monday. Tomorrow I want to do some speed training. 


Wednesday, October 2, 2019

Nozomi Tanaka Renews PR in Women's 5000 M in the IAAF World Championships in Doha

Nozomi Tanaka of Doshisha Univ. renewed her PR for 5000 M in the first qualifying race of women's 5000 M in the IAAF World Championships by crossing the line at 15:04.66. She improved her previous PR by more than 10 seconds!

Throughout the race she stuck closely to the leaders. Shortly before the final lap a slight gap opened up between leading four runners, and Tanaka and one other runner. If she becomes one of the first five to finish, she automatically goes to the final. But otherwise she can do so only by time.

In the home stretch Tanaka gave it everything she had, and overtook the one in the 6th position. 

The second qualifying race saw a much slower pace, and Tanaka's time was one of the fastest among those who weren't among the first five finishers of each qualifier.

Congratulations to the young talent! Let's hope she'll have a good race in the final.

Note: Tanaka won the gold medal in women's 5000 M last year when the World Junior Championships was held in Finland. This was Tanaka's official debut in a senior event.

Tuesday, October 1, 2019

10 K Recovery Run in Aqua Shoes

Oct. 1, 2019
10.5 K: 1:11:31


What you do after intensive training is important. You feel like taking a complete rest. But if you do, you can kill the benefit of the training on the previous day. However, with some soreness remaining in your legs there is naturally a limit to what you can do. Doing yet another session of intensive training can lead to over-training. There is a risk of unrecoverable soreness that prevents you from training for days. I want to do everything to avoid that.

What's recommended by one experienced former marathoner is LSD. So that's what I did today. 


I aimed for a minimum of 90-minute run. But halfway into it I felt some pain in my right knee. It happens sometimes so I wasn't surprised. Ordinarily I would shrug it off and continue to run. But tonight I didn't have the willpower to endure the pain, nor did I feel the need to put up with it. I simply walked for a while instead. 

After running for a couple of minutes, pain returned. So I switched to walking again. Pain came back again every time I started again, but no pain was anything serious. I just dealt with it until I reached home by alternate running and walking. 

It took me 1:11:31 to cover the distance that ordinarily only takes me less than an hour. But that's OK. The purpose of the training tonight is recovery. 

Incidentally, I tried on the new pair of aqua shoes. To be totally honest, they are far more comfortable than the huaraches I ran in yesterday. So far they are THE BEST foot ware that I've ever run in. If the road is smooth, running barefoot is THE BEST. But if the road condition isn't that great, running in these can beat barefoot running. Running on poorly-maintained asphalt roads is simply painful, and not much fun, only testing a different kind of endurance from long-distance endurance. 

Race Review: The Berlin Marathon 2019


The Berlin Marathon 2019 took place this past Sunday. Kenenisa Bekele (37) of Ethiopia, who is the world record holder for both men's 5000M and 10000M, destroyed the field by the second fastest time in history, falling short only by the tiniest margin of two seconds of Eliud Kipchoge's world best time of 2:01:39 recorded also in Berlin a year earlier. His fellow country man, Birhanu Legese, who had won the Tokyo Marathon this past February, finished 2nd by running a blistering sub-2:03 marathon. Our country man, Kenta Murayama of Asahi Kasei, renewed his PR by 54 seconds as he finished 9th at 2:08:56. Congratulations to all the finishers, and those who achieved their goals.
Two days after the race I sat and watched the full race on You Tube with English commentary. I ignored much of the first half to start watching it from the 16 K mark on or thereabout. 

The race was led by three Ethiopians and one Kenyan after the 26 K mark, of which the Kenyan was the first to drop. The last of all the pacer had already gone by this time, and the leaders were all Ethiopians: men's 5000M&10000M world records holder Kenenisa Bekele, this year's Tokyo Marathon champion Birhanu Legese, and Sisay Lemma, who ran two sub 2:05 marathons in 2018. He began his running career at the age of 17 and initially competed barefoot due to a lack of shoes. He sounds like my type of man.

Of the three, to my surprise, Kenenisa was the first to struggle when Birhanu Legese suddenly injected pace at 30 K. Sisay hung on, but the legendary two records holder was left behind. 

The lap between 30 and 31 K mark was a staggering 2:48. Even great Kenenisa found is a bit too much to hang on to.

Just before the 35 K mark, there was yet another injection of pace, again by Birhanu, and to this the last remaining fellow country man, Sisay, could not respond.

With 7 K remaining, the race appeared to have been decided. But while Birhanu continued on, a drama was unfolding behind him. Kenanisa, who was once unable to respond to Birhanu's first attack at 30 K, was now back, overtaking Sisay and halving the gap between him and Birhanu in a matter of a couple of minutes. And, alas, not only did he catch up to Birhanu, he overtook him and pressed on without hanging around!!


The fortitude he demonstrated both physical and mental was on another level. His lap between 37 and 38 mark was a mind-boggling 2:52. That's Eliud Kipchoge's interval training pace! 

Kenenisa motored on, checking his watch every now and then, obviously aware of his chance of getting very close to the world record.

In the last 4 kilometers or so, he was absolutely in his track mode, with more activity seen in his arms, and his running for somewhat more bouncy. If Eliud Kipchoge had been watching the race live on TV, he must have been a really worried man!

When he crossed the 39 K mark, he was only 9 seconds behind the world record. In the next kilometer, he slowed down slightly, with the gap to the world record widening to 11 seconds. But then again he increased the pace yet again between 40 and 41 K, and when he crossed the 41 K, he was only 5 seconds away from the time Eliud Kipchoge had marked a year earlier. 

Kenenisa pressed on, surrounded by roaring cheers by the spectators from both sides of the last stretch that led from that iconic Brandenburg Gate to the finish line. For a moment I thought that super-human record by Eliud Kipchoge from the previous year might be broken by the king of track. Then when the official clock said 2:01:40 as he crossed the finish, he became the second-fastest, not THE fastest, marathoner of all time. The official time was 2:01:41, two seconds away from the world best, but nonetheless very, very, incredible time, and certainly the race was one of the most memorable of all races so far in 2019.