Friday, January 29, 2016

Two Days Before Tateyama Wakashio Marathon 2016

Tateyama Wakashio Marathon 2016 takes place in Tateyama City
in the southern tip of the Boso Peninsula.
There are two official races: 10 K and full.
I'm running the full.

Last Sunday I ran a half marathon, and finished at a pretty good time.
It was meant as a stepping stone to the coming race,
and I believe the event added to my leg as well as cardio-vascular strength.

With just two days remaining including today
there isn't much I can do
except eating well, sleeping well, and doing some stretching.
Drinking alcohol is of course a big no-no.

But there is one thing that is pretty important,
as far as maximizing your output in the race.
That is image training.
In my left hand is the course map.
It is marked at every 5 K point from start,
and all eight aid stations are printed on it, too.
There is a graph to show altitude fluctuation, also.
They all help me visualize how I should run the race.

Right now I'm trying to decide what to take at each aid station.
I was originally taking my own snacks and sports gel packs with me,
but I decided not to.
Two reasons.
One, I hate to carry things on my waist.
Two, there are enough aid stations, and they all serve food 
except for the first one.

I will probably grab some bread at 15 K before I feel hungry.
They say it's too late if you eat something after you feel hungry
because it takes time for the food to turn into energy.
I will also take in sports drink before and after hill climbs
to fuel as well as supplement my systems.
In the last ten I will probably not take anything 
except water.
Elite runner Mr. Imai said that's what he does.
According to him, if you take in too much sugar in the final phase of a marathon,
it triggers insulin and blood sugar level drops.
I don't want that to happen.

Tomorrow I will decide what to wear for the race.
I've already decided which shoes to wear..
I'm going to wear the pair of adidas zero that I wore in the half marathon this past Sunday.
But I'm not sure about the top and bottom, and also whether to wear a cap or not.
Strong winds are expected, so maybe I should avoid wearing one...


Wednesday, January 27, 2016

Last Interval Training Before the Race

Four days remain before Tateyama Wakashio Marathon this coming Sunday.
I felt I completely recovered from Snspo Chiba Marine Half Marathon,
so I hit the road after work.
Today's training was 3 × 1K interval training.
I started with a slow jog for 1.3 K.
Then I ran 1 K, aiming to finish at 4:30.
The first lap was 4:45, much slower than the target.
So after 2 minutes of recovery time, I went for my second round,
but this time increased the speed slightly.
I finished at 4:24.
Much better.
Followed by another 2-minute recovery,
I went for the last set to finish at 4:25.

I usually do interval training mainly to improve my speed.
But for the coming race speed is an element that is least needed (at least
for me!).
Rather the main purpose is to stimulate the leg muscles just recovered from the previous race,
and also to keep them from getting too relaxed.
I think the workout tonight fulfilled that purpose well.

I am going to give myself a full rest for the coming two day,
as far as running.
I may do some core training tomorrow
so as not to relax my body too much.
But I need to be careful not to overdo it.
Any overwork could lead to unrecoverable fatigue,
which may be a big risk factor for the race on Sunday.

On Friday morning I might have a quick run in the morning
just to elevate heart rates to keep my cardiovascular system
nice and responsive.
But even if I do, I will probably not run any more than 3 K.
If I do run on Friday, I won't run on Saturday.
If I don't run on Friday, I may run 3 K or so at a reasonably fast pace
just to stimulate my cardio.
But that will all depend on my physical condition.
I will avoid anything that can fatigue me to the point
where I can't completely recover before the race.
At this stage your fundamental strength won't dramatically change overnight any more
no matter what you do.
So all training is mainly for conditioning.

Monday, January 25, 2016

Tateyama Wakashio Marathon 2016

On Jan.31 Tateyama Wakashio Marathon takes place in Tateyama, Chiba.
I'm joining the event for the first time.
The course is well-known for beautiful views of the sea.
But it is also famous for a number of challenges it imposes on runners.
The biggest of all is a 500 M hill climb near the 30 K mark.
There are many other ups and downs from the 25 K point on.
Successfully completing the race depends largely on
how to pace yourself through them.

With five days remaining,
I am planning to do precisely as I did
for the half marathon I ran this past Sunday.
A 4 K build-up run on Wednesday
to stimulate leg muscles,
and a 3 K fast run either on Friday or Saturday night.

The regimen worked so well of the half marathon.
I hope it will for the full as well.

http://www.tateyama-wakasio.jp/course/

Sunday, January 24, 2016

Sanspo Chiba Marine Marathon 2016

On Jan. 24, Sanspo Chiba Marine Marathon 2016 took place in Makuhari, Chiba.
I ran half marathon.
I finished at 1:43:54 (Net: 1:42:30).
I didn't renew my personal best, but I was happy with the result nonetheless.
Here is how the day started and ended.

In the morning I got up at 6:15.
I had breakfast consisting of an apple, an iyokan orange, and a clove of fermented black garlic.
I caught the 7:14 train to get to Makuharihongo at 7:40 where I changed to a shuttle bus
that took me to the event venue--QVC Marine Field.

At the Marine's baseball stadium I joined three runners also joining the race.
Two hours to the start I took in a small cake of sweet red bean paste to fuel myself,
and started doing stretching.
An hour to the start a friend of mine from my high school days joined us,
who lived nearby.
A half an hour to the start he and I went outside the stadium to warm up.

The starting area was already getting crowded.
One group of runners after another passed by me and my friend
who were warming up with jumping jacks, high knees, and other workouts to elevate heart rates.

Fifteen minutes to the start we headed for the starting area.
Runners are alphabetically divided into different groups,
depending on their best time from past races.
And a starting section is assigned to each runner accordingly.
I was in Section I, and my friend in P.
As we parted, we wished each other to have a good race.

While waiting for the ceremonial bang to signal the start,
I closed my eyes meditatively, and turned my upper body right and left to relax.
In no time I heard a remote bang (my section was way far from the very front
where guest runners and top athletes lined up), and the race had begun.

The first 5 K was fairly slow due to congestion typical of a big race.
Shortly after the 7 K mark, there was the first aid station.
I grabbed a cup of water and finished it in a few sips.
Then I grabbed another and poured it all over my head,
and spread the falling drops over my arms.
This helped release the increasing heat in my body.

When I passed the 10 K mark, my watch said 50 minutes something.
Exactly as I planned!
After all I was successfully able to make up for the loss caused by the initial congestion.
I kept the even pace until the second aid station at the 12 K mark.
This was part of my strategy for the race: Be patient and keep a comfortable pace until 12 K.
At the second aid station, I did exactly like I had done in the first one--drink some water, and pour some over my head.

Between the 12 and 13 K mark, Sydney Olympic Gold Medalist Ms. Naoko Takahashi was giving a high five to passing runners.
I gave mine to her, saying, "Thanks, Q-chan (that's her nickname in Japan) "as I ran past her.

At 13 K, the race took a left into a park.
The trees there created shades, which kept the body temperature from going too high.

At 16 K mark the last aid station awaited.
I was planning to do the same as I had done in the last two.
But I made a small mistake because I didn't know one big difference
of the last aid station from the other two.
It served a sports drink in addition to water.
As I approached the aid station I could see two rows lines of tables,
one on the left of the road, another on the right.
Without knowing their difference, I ran straight to the left line of tables,
and grabbed a cup and sipped.
It wasn't water! "I can't throw this over my head! My hair would get all sticky and sh*t!"
I cried in my mind.
No choice.
There was no way I could turn back to the aid station just to get water.
I was already 10~20 M past the aid station.
Going back meant wasting time.
It wasn't worth it.
So I moved on.
I looked on the positive side of the mistake.
After all I was able to fuel myself with sports drink.
It's a good thing, isn't it?

At the 16.5 mark, I took two quick left turns,
and once again found myself outside the park area.
With less than 5 K remaining, I picked up speed
toward the 18 K point where the biggest challenge awaited--the Mihama Ohashi Bridge
which forces runners to go over the altitude difference of 10 meters over the distance of a little less than 1 K.

Winds blew stronger as I started climbing the bridge.
Runners started gasping, twisting their faces with pain.
But I had my power all stored up until this moment.
I overtook one runner after another, ignoring the incessant winds blowing against me.
But when I finally reached the top of the bridge,
the side winds were so strong
that I was almost blown off the bridge!

Once past the peak of the height,
it was all downhill.
The landmark across from QVC Marine Field was insight.
I missed the 19 K mark sign because I was running
with my eyes half closed.
But soon a sign was visible that said 2 K remaining.
Larger crowds of cheers were on both sides of the street,
more on the side runners were running of course.
The course took a final left away from the main road
into the driveway leading to the parking lot next to the stadium.
I found myself running with all the other runners through the walls of cheerers on both side of the driveway.
A distant announcement was heard from inside the stadium,
encouraging runners to make a last spurt.
As I ran the last 1 K, I tried to remember all the hard training that I had done for the race,
especially that 1 K interval training that almost made me puke at times.
But somehow no other 1 K seemed as long as this particular one.
I almost suspected the 21 K mark sign was in the wrong place,
and the actual remaining distance was much longer.
But all this inner talk was soon forgotten when I finally reached the gate into the stadium,
and went through it, and found myself inside, surrounded in the sea of green artificial lawn, which by that way was so soft that it comforted the tired legs beaten up by the millions of strong steps.
I gave myself one final push and crossed the finish line.
A endorphin rush engulfed me, making everything look kind of whitish.
The endlessness of the blue sky felt emphasized.
And the air felt like all oxygen, it's entirely for me alone.
The race was over.
I went to pick up my official record, already thinking about the full marathon
that's coming one week's time.

Saturday, January 23, 2016

3 K Fast Run

Sanspo Chiba Marine Half Marathon takes place tomorrow.
To get ready for the race I did my final training for it.
It's 3K fast run.
You aim for 4 minutes to cover 1 K,
keep that pace, and run total 3 K.
The purpose of this training to stimulate your cardio-vascular system.
You don't want to fatigue your legs too much,
so anywhere between 3 and 5 K is optimal.
If you go beyond that distance,
you may not be able to fully recover before the race.
Tonight I ran 3 K in 12 minutes 26 seconds,
with the average speed at 4 minutes 9 seconds per 1 kilometer.
Not bad.
I'm now going to hit a shower, give my legs some massage,
do some stretching and hit the bed.
Cannot wait to hit the road tomorrow...

Thursday, January 21, 2016

1.3 K × 3 Sets Build-Up Training

With three days remaining before Sansupo Chiba Marine Marathon on Sunday,
I did build-up training.
It's a training mainly focusing on speed.
After brief jogging for warm up,
you run 1.3 K three sets,
each time trying to improve your time by 5 seconds from the previous set.
The last lap is always the hardest.
But when the workout is done,
you will find yourself in a state of ultimate euphoria.

Tonight my first lap is 6:04, and slightly slower than my original goal,
but I caught up in the second, and last lap,
so in the end I was able to cover 3.9 K in 17 minutes 39 seconds.
After taking a shower, I had an orange, a piece of apple, aged black garlic
with a small glass of red wine.
While having the orange, I was engulfed by that euphoric mood,
and it lasted way over an hour after the post-workout snack...

Tuesday, January 19, 2016

One Hour Jog


With 5 more days to go before Sanspo Chiba Marine Half Marathon,
I went for a one-hour slow jog after work.
I covered just a little bit over 10 K.
Breathing was easy.
I felt no pain in joints.
Leg movement was smooth.
Overall it was a comfortable run.

Tomorrow I am going to do some core training in the morning,
and do some stretching in the evening.

On Thursday night I am going to do some pace running.
This is also the day I began carb loading.

On Friday I'm going to take a full rest, and carry on with carb loading.

On Saturday I'm going to have a fast run for 4 K,
and this is going to be my last physical training
before the race.


Saturday, January 16, 2016

10 K Run

It's exactly a week before Sanspo Chiba Marine Half Marathon today.
I am going to run 10 K.
I am going to run at a pace that is challenging but not too hard.
My personal best for the distance is 42 minutes something,
but this is more than three years ago.
My most recent time is 47 something.
So I'm glad if the time is somewhere between 47 and 49.
I'm hitting the road now.

Friday, January 15, 2016

Midnight 5.2 K Run

With 8 days remaining before a half marathon,
I've decided to hit the road for a quick run.
I'm going to run around a park in my neighborhood 8 times.
One circle is 0.65 K.
Eight circles makes 5.2 K.
The first two is warm up.
In the next two I'm going to cover 1.3 K in somewhere
between 6:10 and 6:20.
After that I'm going to try to gradually improve the time
by five seconds for the following twos.
This is for stimulating my leg muscles,
which feel sufficiently recovered from the 20 K run
on Wednesday night.
On Sunday I would like to run 10 K in Yokohama
at a reasonably challenging pace.
I have a pretty organized training regimen all lined up
for the last week before the race.
But I would like to write about it in my next post.

Friday, January 8, 2016

Midnight Interval Training: 1 K × 7 Sets

With 15 days remaining before my first road race of Year 2016
I did interval training after work.
This was my first major running training
after having a 30+ K run this past Monday.
In fitness your muscle starts getting weaker 96 hours after doing any substantial training.
I gave myself a complete rest from Tuesday through Thursday,
so tonight was the last chance from me to stimulate my body
before losing all the gain from the good workout on Monday.
The details of tonight's training is as follows:

Lap 1: 4:08
Jog: 2:00
Lap 2: 4:02
Jog: 2:00
Lap 3: 4:10
Jog: 2:00
Lap 4: 4:16
Jog: 2:00
Rest: 0:30
Lap 5: 4:16
Jog: 2:00
Rest: 0:30
Lap 6: 4:19
Jog: 2:00
Final Lap: 4:07

https://www.youtube.com/watch?v=F9iF2phtz4s

The purpose of this training is to improve speed
and ability to quickly recover from fatigue.

Thanks to the 30+ K slow run on Monday
I saw improvement both on speed and recovery speed.

I am hoping to hit the road again either on
Sunday or Monday, this time for a long slow run
mainly for building endurance.


Sunday, January 3, 2016

When a Pop Singer Becomes a Jazz Pianist...

I was eating avocado with 'nori' seaweed and beer
when there was a TV program of pop singer Kyoko Koizumi.
She was interviewing Mr. Senri Ohe.
To me he is a pop singer.
I would listen to him day and night when I was in my early twenties.
However, according to my bilingual companion who was watching the program
next to me,
Mr. Ohe is now a jazz pianist based in New York.
I was surprised.
And it got me thinking what made him abandon pop music.
This is purely my imagination,
but I thought he had been tired of pop music.
Exactly what about it had he been tired of?
Well, I guess there are zillions of things you can be bored of about pop music.
But the most obvious one is that lack of novelty.
There are certain common denominators,
and most melodies are their variations.
Listeners can expect what's coming next.
If you are producers only interested in cashing in on innocent young consumers,
that may be fine.
But a true artist will find it distasteful.
There is no way of telling why,
but my guess is that Mr. Ohe didn't see any challenge
in producing pop music,
and found greater excitement
in unexpected elements inherent in jazz.
Because jazz is all about extemporaneity, or going with the flow,
where your intuitive reaction, almost like a reflex,
is all that counts.
In my wild guess, that is what brought the former pop singer
to the artistic center of the world,
where serendipity is a daily event.