There is a paradox about running that always intrigues me.
When you wake up in the morning,
and feel a bit sluggish,
you want to skip your exercise and relax.
In a way that's exactly what you need to do.
Otherwise you might get yourself injured from over-training.
In fact, I DO rest when I am extremely fatigued.
I am especially vigilant when there is a sign of common cold,
like sneezing, coughing, and a sore throat and so on.
I never ever push myself.
But this morning I was only slightly tired,
and there was no serious sign of illness.
So what do I do?
I start running no matter how slow I may be at first.
What happens, though, is that after a few minutes
your body start getting warmer and warmer,
your legs lighter and lighter.
This is a feeling you would never have imagined
before starting to run.
Once that feeling sets in, though,
you are like an automated machine.
No need to push, no need to make conscious effort to run faster.
You simply keep on rolling and pick up the pace naturally.
By the time you are home from the exercise,
you feel like a new man,
fully awake,
ready to go to work.
Today I ran 2.5 K in 11:44. (equivalent to a 4:41 pace).
Tuesday, May 31, 2016
May 31 Midnight Semi-Barefoot 5 K Run and High Intensity Cardio
I went running in a new pair of five-finger shoes after coming home from work.
My daily target is 5 K.
I usually run 2.5 K in the morning,
and another 2.5 K at night,
but I skipped my training this morning
because I stayed at a hotel and didn't have running wear,
so I made up for it by running 5 K at one time.
Instead of running 5 K straight away,
I stopped by this park at the 1.1 K mark,
and did some high intensity cardio.
Today I did three exercises for twenty seconds each
with almost no rest between exercises,
and did them three sets.
They are: 1) lying pull-ups; 2) pike push-ups; 3) jumping knee tucks.
Lying pull-ups mainly hit lats, bi-ceps and forearms.
Pike push-ups engage shoulders and trips, and a little bit of abs.
Jumping knee tucks elevate your heart rate like crazy
by driving all your leg muscles.
When you try to do as many reps as you can
in a period of twenty seconds,
your main source of energy is glycogen.
When you do all three exercise intensively with little rest,
you get to run out of your body's glycogen very quickly.
When you get right back to long slow cardio like running,
you don't have much glycogen left in your muscle,
so what your body has to do is tap your fat reserve
to create the energy to allow you to continue your exercise.
This is one way to maximize your body fat loss,
and my purpose of inserting it during my running training is exactly that.
It was a short quick exercise for a little longer than 3 minutes,
but the impact was great.
Once it was done, I hit the road again and kept on running
till I covered 5 K.
Today's result is as follows:
2.5 K 12:45
2.5 K: 11:28
Total 5 K: 24:13 (equivalent to a 4:50/K pace)
My daily target is 5 K.
I usually run 2.5 K in the morning,
and another 2.5 K at night,
but I skipped my training this morning
because I stayed at a hotel and didn't have running wear,
so I made up for it by running 5 K at one time.
Instead of running 5 K straight away,
I stopped by this park at the 1.1 K mark,
and did some high intensity cardio.
Today I did three exercises for twenty seconds each
with almost no rest between exercises,
and did them three sets.
They are: 1) lying pull-ups; 2) pike push-ups; 3) jumping knee tucks.
Lying pull-ups mainly hit lats, bi-ceps and forearms.
Pike push-ups engage shoulders and trips, and a little bit of abs.
Jumping knee tucks elevate your heart rate like crazy
by driving all your leg muscles.
When you try to do as many reps as you can
in a period of twenty seconds,
your main source of energy is glycogen.
When you do all three exercise intensively with little rest,
you get to run out of your body's glycogen very quickly.
When you get right back to long slow cardio like running,
you don't have much glycogen left in your muscle,
so what your body has to do is tap your fat reserve
to create the energy to allow you to continue your exercise.
This is one way to maximize your body fat loss,
and my purpose of inserting it during my running training is exactly that.
It was a short quick exercise for a little longer than 3 minutes,
but the impact was great.
Once it was done, I hit the road again and kept on running
till I covered 5 K.
Today's result is as follows:
2.5 K 12:45
2.5 K: 11:28
Total 5 K: 24:13 (equivalent to a 4:50/K pace)
Sunday, May 29, 2016
May 30 Afternoon Run in the Rain
I ran 5.8 K in 26:52 (equivalent to a 4:38/K pace).
It was raining, but that didn't bother me.
I rather welcomed it
because rain keeps your body from overheating.
I ran with my jogging shoes on
as a blister on my right sole hadn't heeled yet.
It didn't hurt at all running in them
as the cushion absorbed all the shock of landing.
I was shocked to realize how much protection
I got from the shoes.
I will take them off again once the blister has heeled.
I have zero interest now in looking for shoes
that are designed to enhance your performance
by minimizing the wearer's effort.
I consider it as a minor case of cheating.
I don't mind if other go for it.
People run for different purposes.
But I am not interested at least for now.
Because right now my purpose of running is
to become a stronger version of myself.
The faster and longer I can run
with lesser protection,
the stronger I feel I have become.
It was raining, but that didn't bother me.
I rather welcomed it
because rain keeps your body from overheating.
I ran with my jogging shoes on
as a blister on my right sole hadn't heeled yet.
It didn't hurt at all running in them
as the cushion absorbed all the shock of landing.
I was shocked to realize how much protection
I got from the shoes.
I will take them off again once the blister has heeled.
I have zero interest now in looking for shoes
that are designed to enhance your performance
by minimizing the wearer's effort.
I consider it as a minor case of cheating.
I don't mind if other go for it.
People run for different purposes.
But I am not interested at least for now.
Because right now my purpose of running is
to become a stronger version of myself.
The faster and longer I can run
with lesser protection,
the stronger I feel I have become.
May 29 Midnight Barefoot Run
I ran 2.65 K in 13:03. (equivelant to a 4:55/K pace)
I ran barefoot, forgetting that I had two blisters on my right sole
because they didn't hurt.
I didn't feel much pain at first,
but slowly pain started building in one of the blisters.
Though it wasn't unbearable,
by the time I came home,
it had look quite bruised.
I may have to avoid running barefoot for a few days
until the pain subsides...
I ran barefoot, forgetting that I had two blisters on my right sole
because they didn't hurt.
I didn't feel much pain at first,
but slowly pain started building in one of the blisters.
Though it wasn't unbearable,
by the time I came home,
it had look quite bruised.
I may have to avoid running barefoot for a few days
until the pain subsides...
Saturday, May 28, 2016
May 28 Midnight Run
I ran 5.97 K after work.
I ran in shoes because I had got some blisters on my right sole
after running barefoot two days in a row.
Today's result is as follows:
2.5 K: 11:48 (4:43/K)
2.5 K: 11:33 (4:37/K)
970 M: 4:18 (4:26/K)
Total 5.97 K: 27:39 (4:38/K)
If I can keep under the 4:30/K pace beyond the distance I ran today,
finishing under 45 minutes in a 10 K race will be within my grasp.
I ran in shoes because I had got some blisters on my right sole
after running barefoot two days in a row.
Today's result is as follows:
2.5 K: 11:48 (4:43/K)
2.5 K: 11:33 (4:37/K)
970 M: 4:18 (4:26/K)
Total 5.97 K: 27:39 (4:38/K)
If I can keep under the 4:30/K pace beyond the distance I ran today,
finishing under 45 minutes in a 10 K race will be within my grasp.
Friday, May 27, 2016
May 28 Morning Run and Upper Body Training
As soon as I got up this morning,
I went for a short, slow run for 1.62 K in 8:48
just to wake myself up,
which worked as planned!
After coming home from run,
I did eccentric four-counting pull-ups,
and concentric four-counting dips,
to pump up my upper body.
Once the workout was done,
I felt totally refreshed,
got changed,
and went to work.
I went for a short, slow run for 1.62 K in 8:48
just to wake myself up,
which worked as planned!
After coming home from run,
I did eccentric four-counting pull-ups,
and concentric four-counting dips,
to pump up my upper body.
Once the workout was done,
I felt totally refreshed,
got changed,
and went to work.
May 27 Midnight Barefoot Run
Barefoot running is getting addictive,
mainly because it feels good.
For long distance running, the weight of your shoes is a burden.
With barefoot running, it's non-existent.
So legs feel light.
Also, there is a sure feeling that your feet are getting stronger,
and your running form is getting more efficient.
With barefoot running, nothing protects your ankle from the shock of landing.
So all the small muscles around the joint work extra hard to protect it.
As a result your feet get stronger.
As far as running efficiency goes,
barefoot running requires you to minimize the shock of landing.
Otherwise your sole hurts.
Even a small bump on the pavement can feel like a sharp needle
stuck on your sole unless you land carefully.
Naturally, your body tries to minimize up-down movement,
and your strides get smaller.
The form achieved as a result is highly efficient,
and you can run a long distance with a minimum energy loss.
As you can imagine,
the total saving of energy resulting from the acquired running form
becomes staggering when the distance is as long as 26 miles 385 yards.
Tonight I ran 2.5 K in 12 minutes 15 seconds,
which is equivalent to a 4:54 pace.
mainly because it feels good.
For long distance running, the weight of your shoes is a burden.
With barefoot running, it's non-existent.
So legs feel light.
Also, there is a sure feeling that your feet are getting stronger,
and your running form is getting more efficient.
With barefoot running, nothing protects your ankle from the shock of landing.
So all the small muscles around the joint work extra hard to protect it.
As a result your feet get stronger.
As far as running efficiency goes,
barefoot running requires you to minimize the shock of landing.
Otherwise your sole hurts.
Even a small bump on the pavement can feel like a sharp needle
stuck on your sole unless you land carefully.
Naturally, your body tries to minimize up-down movement,
and your strides get smaller.
The form achieved as a result is highly efficient,
and you can run a long distance with a minimum energy loss.
As you can imagine,
the total saving of energy resulting from the acquired running form
becomes staggering when the distance is as long as 26 miles 385 yards.
Tonight I ran 2.5 K in 12 minutes 15 seconds,
which is equivalent to a 4:54 pace.
Thursday, May 26, 2016
May 27 Morning Barefoot Run in the Rain
When I woke up this morning, it was raining,
so I decided to hit the road.
Rain is good for running,
because it helps prevent overheating.
I ran barefoot today,
because otherwise my shoes would get wet and dirty.
The pavement felt good to the sole at first,
but soon I realized it wasn't always smooth;
in some areas the surface was uneven.
I felt like I had my sole stuck with a needle.
It was sometimes slightly painful.
But once you got used to it,
it felt kind of refreshing.
It felt almost as if I had my feet massaged by a professional reflexologist.
I ran 2920 M in 13:48 today.
This is equivalent to a 4:43/K pace.
It's a bit faster than my regular half marathon pace.
Not bad.
I'm going to run barefoot more often.
so I decided to hit the road.
Rain is good for running,
because it helps prevent overheating.
I ran barefoot today,
because otherwise my shoes would get wet and dirty.
The pavement felt good to the sole at first,
but soon I realized it wasn't always smooth;
in some areas the surface was uneven.
I felt like I had my sole stuck with a needle.
It was sometimes slightly painful.
But once you got used to it,
it felt kind of refreshing.
It felt almost as if I had my feet massaged by a professional reflexologist.
I ran 2920 M in 13:48 today.
This is equivalent to a 4:43/K pace.
It's a bit faster than my regular half marathon pace.
Not bad.
I'm going to run barefoot more often.
May 26 Midnight 5 K Run
After teaching a corporate seminar in Nakano,
I came home about half an hour earlier than usual.
Though I skipped my running training in the morning due to unrecoverable fatigue,
I still felt slightly out of gas,
so I spent some time relaxing
as I set a new slug trap in my backyard,
which is increasingly becoming like a sadistic pleasure.
Last time I used the highest quality YEBISU.
Tonight I tried "MASTER'S DREAM"by SUNTORY.
Hope the sneaky little gastropods will feel dreamy in it.
Once I finished setting up the trap,
I found myself filled with some mysterious energy.
I was ready to get out.
I ran 5 K in my neighborhood.
The result was as follows:
2.5 K: 13:26 (5:22/K)
2.5 K: 11:46 (4:42/K
Total 5 K: 25:13 (equivalent to a 5:02/K pace)
I came home about half an hour earlier than usual.
Though I skipped my running training in the morning due to unrecoverable fatigue,
I still felt slightly out of gas,
so I spent some time relaxing
as I set a new slug trap in my backyard,
which is increasingly becoming like a sadistic pleasure.
Last time I used the highest quality YEBISU.
Tonight I tried "MASTER'S DREAM"by SUNTORY.
Hope the sneaky little gastropods will feel dreamy in it.
Once I finished setting up the trap,
I found myself filled with some mysterious energy.
I was ready to get out.
I ran 5 K in my neighborhood.
The result was as follows:
2.5 K: 13:26 (5:22/K)
2.5 K: 11:46 (4:42/K
Total 5 K: 25:13 (equivalent to a 5:02/K pace)
Wednesday, May 25, 2016
May 26 Morning Core Traininig
When I woke up this morning,
my legs were still a bit fatigued,
so insteading of hitting the legs,
I did this training below
to strengthen my core,
which is as important as the legs
in long-distance running.
https://www.youtube.com/watch?v=Sqb5thlxmxs
my legs were still a bit fatigued,
so insteading of hitting the legs,
I did this training below
to strengthen my core,
which is as important as the legs
in long-distance running.
https://www.youtube.com/watch?v=Sqb5thlxmxs
Consistency vs Flexiblity
I believe both consistency and flexibility are important
when you commit yourself to disciplining yourself
through work and exercise.
This is because having only one can make you burn out.
For example, when I came home from work today,
I was tired.
Ordinarily, I would have got out and hit the road,
but tonight I was afraid that I wouldn't have enjoyed the exercise as much as I should.
That would have been demotivating, and bad for staying motivated.
So I had my late night meal first, and sent some message to my FB friend abroad.
By the time I sent the message, I had been relaxed enough to do some exercise.
Now I am more open to and positive about getting out to get my heart pumping.
Compare this state of mind with the reluctant one right after coming home.
This shows that sometimes flexibility is important.
If you rigidly try to stick to the way you do things,
you can lose the opportunity to do things in a more positive state of mind.
So remember to be flexible.
Listen to your inner voice.
If it says, "I'm tired," rest,
instead of accusing yourself of being "lazy".
That's a lesson I learned from choosing to be flexible tonight.
Now, I'm going to put my legs not into my Vibram Five Fingers,
but into a pair of regular jogging shoes to have a short run.
They have padding in the sole.
My legs are still fatigued.
They say, "Don't be too hard."
So I will let them relax a bit.
**************
Just came home from workout.
Ran 2.11 K in 11:17. (equivalent to a 5:12/K pace)
when you commit yourself to disciplining yourself
through work and exercise.
This is because having only one can make you burn out.
For example, when I came home from work today,
I was tired.
Ordinarily, I would have got out and hit the road,
but tonight I was afraid that I wouldn't have enjoyed the exercise as much as I should.
That would have been demotivating, and bad for staying motivated.
So I had my late night meal first, and sent some message to my FB friend abroad.
By the time I sent the message, I had been relaxed enough to do some exercise.
Now I am more open to and positive about getting out to get my heart pumping.
Compare this state of mind with the reluctant one right after coming home.
This shows that sometimes flexibility is important.
If you rigidly try to stick to the way you do things,
you can lose the opportunity to do things in a more positive state of mind.
So remember to be flexible.
Listen to your inner voice.
If it says, "I'm tired," rest,
instead of accusing yourself of being "lazy".
That's a lesson I learned from choosing to be flexible tonight.
Now, I'm going to put my legs not into my Vibram Five Fingers,
but into a pair of regular jogging shoes to have a short run.
They have padding in the sole.
My legs are still fatigued.
They say, "Don't be too hard."
So I will let them relax a bit.
**************
Just came home from workout.
Ran 2.11 K in 11:17. (equivalent to a 5:12/K pace)
Tuesday, May 24, 2016
May 25 Morning Short Run
I ran this morning around a quarter pie-shaped road near my house.
The distance to the starting point is 160 M.
One lap around the road is 650 M.
I slowly jogged to the starting point for warm up.
Once I got there, I set off at my full marathon pace.
I slowly picked up the pace as I went along.
Today's result is as follows:
Warm Up: 160 M: 59 seconds
650 M: 3:23
650 M: 3:18
650 M: 3:10
650 M: 2:59
Cool Down: 160 M: 52 seconds
Total: 2920 M: 14:43 (equivalent to a 5:00/K pace)
The distance to the starting point is 160 M.
One lap around the road is 650 M.
I slowly jogged to the starting point for warm up.
Once I got there, I set off at my full marathon pace.
I slowly picked up the pace as I went along.
Today's result is as follows:
Warm Up: 160 M: 59 seconds
650 M: 3:23
650 M: 3:18
650 M: 3:10
650 M: 2:59
Cool Down: 160 M: 52 seconds
Total: 2920 M: 14:43 (equivalent to a 5:00/K pace)
May 24 Midnight Short Run
I came home after midnight
after having a fruitful meeting with my boss
and doing some online research based on his input.
I was hungry and a light meal was on the table
when I entered the living room,
which consisted of a grilled 'souhachi' flounder, 'nikujaga' or beef and potatoes
cooked in sweet and salty sauce,
and 'nasu no nibitashi' or fried eggplant dipped in sweet and salty sauce after peeled
topped with thinly shredded fresh ginger enjoyed with binito flavored sauce.
But instead of jumping right at them,
I put my feet into Vibram Fiver Fingers and had some running training first.
Today's result is as follows:
Warm Up: 810 M: 5:27
650 M: 3:16
650 M: 3:18
650 M :3:15
650 M: 3:07
Cool Down: 160 M: 0:56
Total: 3570 M: 19:15 (equivalent to a 5/23 K pace)
I took a quick shower and enjoyed the meal after that
with a glass of Belgian white beer first and a glass of read wine after that.
Everything tasted so good after the workout.
after having a fruitful meeting with my boss
and doing some online research based on his input.
I was hungry and a light meal was on the table
when I entered the living room,
which consisted of a grilled 'souhachi' flounder, 'nikujaga' or beef and potatoes
cooked in sweet and salty sauce,
and 'nasu no nibitashi' or fried eggplant dipped in sweet and salty sauce after peeled
topped with thinly shredded fresh ginger enjoyed with binito flavored sauce.
But instead of jumping right at them,
I put my feet into Vibram Fiver Fingers and had some running training first.
Today's result is as follows:
Warm Up: 810 M: 5:27
650 M: 3:16
650 M: 3:18
650 M :3:15
650 M: 3:07
Cool Down: 160 M: 0:56
Total: 3570 M: 19:15 (equivalent to a 5/23 K pace)
I took a quick shower and enjoyed the meal after that
with a glass of Belgian white beer first and a glass of read wine after that.
Everything tasted so good after the workout.
Monday, May 23, 2016
Tuesday Morning 2.5 Jog
When I woke up this morning, I felt a bit tired from the workout on the previous night.
So I lower the expectation of myself and took a walk instead of start running right away.
As I walked to a nearby park, the sun strongly beat down on me.
By the time I reached the park, I was already sweating slightly on my forehead.
Local elderly people were cheerfully playing field golf.
A little overweight young man was slowing jogging around a track.
I started running around the track clockwise at a very slow pace.
After running 500 M, I realized I had forgotten to activate my stopwatch.
I started taking my lap from the second round on.
My body was heavy until the fourth lap was over.
I injected a bit of pace in the fifth lap,
switching the pace from my full marathon pace to half marathon pace.
The result of the workout this morning is as follows:
1st 500 M: ---
2nd 500 M: 2:37
3rd 500 M: 2:39
4th 500 M: 2:41
5th 500 M: 2:24
So I lower the expectation of myself and took a walk instead of start running right away.
As I walked to a nearby park, the sun strongly beat down on me.
By the time I reached the park, I was already sweating slightly on my forehead.
Local elderly people were cheerfully playing field golf.
A little overweight young man was slowing jogging around a track.
I started running around the track clockwise at a very slow pace.
After running 500 M, I realized I had forgotten to activate my stopwatch.
I started taking my lap from the second round on.
My body was heavy until the fourth lap was over.
I injected a bit of pace in the fifth lap,
switching the pace from my full marathon pace to half marathon pace.
The result of the workout this morning is as follows:
1st 500 M: ---
2nd 500 M: 2:37
3rd 500 M: 2:39
4th 500 M: 2:41
5th 500 M: 2:24
May 23 Midnight 5 K Interval Training
I went to a new cafe near my house to proof-read the first draft of a book
that's going to be published soon.
When the job was done and I came home,
Kei Nishikori's tennis match was on TV.
He was serving to the match.
I thought the victory was already within his grasp,
and got out to hit the road to refresh myself.
I did 5 K interval training today.
Instead of running at the same pace,
I mixed three different paces: full marathon pace, half marathon pace, and 10 K pace.
Today's result is as follows:
1st K: 5:14
Rest: 30 seconds
2nd K :4:34
Rest: 45 seconds
3rd K: 4:16
Rest: 60 seconds
4th K: 4:49
Rest: 30 K
5th K: 4:35
I do this training when I am tired of running a long distance at the same pace.
There are a number of benefits to this training.
One is that you can get a good sense of race rhythm.
Another is that you can re-set your motivation after each set.
You should try it when your motivation is down.
that's going to be published soon.
When the job was done and I came home,
Kei Nishikori's tennis match was on TV.
He was serving to the match.
I thought the victory was already within his grasp,
and got out to hit the road to refresh myself.
I did 5 K interval training today.
Instead of running at the same pace,
I mixed three different paces: full marathon pace, half marathon pace, and 10 K pace.
Today's result is as follows:
1st K: 5:14
Rest: 30 seconds
2nd K :4:34
Rest: 45 seconds
3rd K: 4:16
Rest: 60 seconds
4th K: 4:49
Rest: 30 K
5th K: 4:35
I do this training when I am tired of running a long distance at the same pace.
There are a number of benefits to this training.
One is that you can get a good sense of race rhythm.
Another is that you can re-set your motivation after each set.
You should try it when your motivation is down.
Sunday, May 22, 2016
May 22 Midnight Semi-Barefoot 7.5 K Run
I got out to run a slightly longer distance of 7.5 K on Sunday night
mainly because the moon was beautiful and there was no wind,
so it was perfect weather for a run,
but also because I didn't run both on the previous night and this morning,]
so I wanted to catch up on my new daily goal of 5 K per day.
I ran my favorite 2.5 K quarter pie-shape road three laps.
Today's result is as follows:
1st 2.5 K: 11:59
2nd 2.5 K: 11:40
3rd 2.5 K: 10:36
Total 7.5 K: 34:16 (equivalent to a 4:33/K pace)
If I can keep the pace above for another 2.5 K,
I can run 10 K in 45:38.
It's actually not a bad time for a 49-year-old average runner.
Today's time is enough to make me carry on with the training
I began after the painful defeat in Kasumigaura Marathon on April 17.
mainly because the moon was beautiful and there was no wind,
so it was perfect weather for a run,
but also because I didn't run both on the previous night and this morning,]
so I wanted to catch up on my new daily goal of 5 K per day.
I ran my favorite 2.5 K quarter pie-shape road three laps.
Today's result is as follows:
1st 2.5 K: 11:59
2nd 2.5 K: 11:40
3rd 2.5 K: 10:36
Total 7.5 K: 34:16 (equivalent to a 4:33/K pace)
If I can keep the pace above for another 2.5 K,
I can run 10 K in 45:38.
It's actually not a bad time for a 49-year-old average runner.
Today's time is enough to make me carry on with the training
I began after the painful defeat in Kasumigaura Marathon on April 17.
Friday, May 20, 2016
Saturday Morning Core Training and 2.5 K Run
I woke up this morning around 6 am, but couldn't climbed out of futon right away,
so I did some core training in futon.
I did 30 seconds of front and back plank four sets each.
By the time I was done with the last set,
I was fully awake.
I had a glass of water, got changed into my running wear,
put on a pair of Mizunos, and walked to a nearby park.
There is a 500-M track in the park.
I ran it five laps to cover 2.5 K in 13 minutes 13 seconds.
After coming home from the exercise,
I hit a shower, made Chinese corn soup for myself,
and ate a breakfast consisting of that soup, and a few pieces of citrus fruits
and apple, plus a cup of a mix of hot soy and regular milk.
After breakfast, my body's batteries were fully charged,
and I was ready to go.
so I did some core training in futon.
I did 30 seconds of front and back plank four sets each.
By the time I was done with the last set,
I was fully awake.
I had a glass of water, got changed into my running wear,
put on a pair of Mizunos, and walked to a nearby park.
There is a 500-M track in the park.
I ran it five laps to cover 2.5 K in 13 minutes 13 seconds.
After coming home from the exercise,
I hit a shower, made Chinese corn soup for myself,
and ate a breakfast consisting of that soup, and a few pieces of citrus fruits
and apple, plus a cup of a mix of hot soy and regular milk.
After breakfast, my body's batteries were fully charged,
and I was ready to go.
May 20 Midnight Run
I came home shortly before midnight.
I was more exhausted than usual,
not just because I was physically exhausted
from going to the police, an au shop,
and even a rental video shop buying and selling secondhand cellphones,
but also mentally exhausted from saying to myself
lots of what-ifs...
Anyhow, what's done is done.
The lost cellphone wasn't turned in today.
It may or may not be turned in tomorrow.
But I have no control over it,
so I'll stop thinking about.
Rather I will use my mental energy for thinking about what to do now.
For now I'll go for a short run to get my heart pumping and blood running,
so that I can have a sound sleep to completely re-set my mindbody.
It's a bit chilly tonight, so I will run in my three quarter pants, and a long-sleeved running jersey.
*******
I'm back!
Just came home from a 2.92 K run.
Ran in a pair of Mizuno running shoes, not Vibram Five Fingers.
Was so used to feeling the direct shock of landing on the ball of my feet,
the shoes felt so comfortable. Too comfortable, perhaps.
But good for tonight.
With my mind beaten up badly, a little comfort would not hurt.
Today's result is as follows:
2.93 K: 15:15 (equivalent to a 5:05 pace).
I was more exhausted than usual,
not just because I was physically exhausted
from going to the police, an au shop,
and even a rental video shop buying and selling secondhand cellphones,
but also mentally exhausted from saying to myself
lots of what-ifs...
Anyhow, what's done is done.
The lost cellphone wasn't turned in today.
It may or may not be turned in tomorrow.
But I have no control over it,
so I'll stop thinking about.
Rather I will use my mental energy for thinking about what to do now.
For now I'll go for a short run to get my heart pumping and blood running,
so that I can have a sound sleep to completely re-set my mindbody.
It's a bit chilly tonight, so I will run in my three quarter pants, and a long-sleeved running jersey.
*******
I'm back!
Just came home from a 2.92 K run.
Ran in a pair of Mizuno running shoes, not Vibram Five Fingers.
Was so used to feeling the direct shock of landing on the ball of my feet,
the shoes felt so comfortable. Too comfortable, perhaps.
But good for tonight.
With my mind beaten up badly, a little comfort would not hurt.
Today's result is as follows:
2.93 K: 15:15 (equivalent to a 5:05 pace).
Friday Morning 2.6 K Run
Last night after I finished my running training,
I did a quick math and got my average running distance per day for the previous one month.
It was 5 K.
So I made it my new daily goal,
deciding to divide it into two sessions, one in the morning, and the other in the evening,
to make the goal for each session 2. 5 K.
The distance around the quarter pie-shaped road near my house is 650 M,
so four laps makes 2.6 K.
That's almost equal to my new daily goal,
so I set off for four laps today.
My legs were a bit heavy.
I wasn't completely recovered from a 5 K running session last night.
But during the third lap I felt sufficiently warmed up,
and picked up the pace little by little.
I was shooting the whole session with my old cell, putting it on the curb on the side of the road.
I was a bit worried someone might touch it while shooting,
but I had done it before,
and assumed most locals would either not notice it to ignore it.
Every time I ran back to the shooting spot,
I made sure it was there,
and it WAS there when the third lap was over.
However, when the last lap was over, and I went down to pick up the cell,
it wasn't there!
I panicked.
I look around for someone who might have picked it, assuming someone had left it.
No one suspicious was around.
I looked high and low in the bush.
It wasn't there.
It's gone...
Later I went to the local police box to report it.
I also went to a local rental DVD stop that buy and sell secondhand cells
to ask them to report it to the police if someone came to sell it.
After that I had to go to the phone carrier, and made one call to a credit card company
so that the phone and its affiliated services wouldn't be abused.
Luckily I have a smartphone as well,
so my communication with family, co-workers, and friends
are not entirely disconnected.
But still I don't feel at ease.
Hopefully, it will be turned in in a day or two.
If not, I'll just think that it's a great opportunity
for me to learn the latest of information technologies.
Anyhow, my mission is complete,
though I had to skip 100-M sprints
scheduled after the jog due to the accident just mentioned.
And I am not going to be held back by the accident.
I WILL run again another 2.5 K to meet my new daily goal.
I did a quick math and got my average running distance per day for the previous one month.
It was 5 K.
So I made it my new daily goal,
deciding to divide it into two sessions, one in the morning, and the other in the evening,
to make the goal for each session 2. 5 K.
The distance around the quarter pie-shaped road near my house is 650 M,
so four laps makes 2.6 K.
That's almost equal to my new daily goal,
so I set off for four laps today.
My legs were a bit heavy.
I wasn't completely recovered from a 5 K running session last night.
But during the third lap I felt sufficiently warmed up,
and picked up the pace little by little.
I was shooting the whole session with my old cell, putting it on the curb on the side of the road.
I was a bit worried someone might touch it while shooting,
but I had done it before,
and assumed most locals would either not notice it to ignore it.
Every time I ran back to the shooting spot,
I made sure it was there,
and it WAS there when the third lap was over.
However, when the last lap was over, and I went down to pick up the cell,
it wasn't there!
I panicked.
I look around for someone who might have picked it, assuming someone had left it.
No one suspicious was around.
I looked high and low in the bush.
It wasn't there.
It's gone...
Later I went to the local police box to report it.
I also went to a local rental DVD stop that buy and sell secondhand cells
to ask them to report it to the police if someone came to sell it.
After that I had to go to the phone carrier, and made one call to a credit card company
so that the phone and its affiliated services wouldn't be abused.
Luckily I have a smartphone as well,
so my communication with family, co-workers, and friends
are not entirely disconnected.
But still I don't feel at ease.
Hopefully, it will be turned in in a day or two.
If not, I'll just think that it's a great opportunity
for me to learn the latest of information technologies.
Anyhow, my mission is complete,
though I had to skip 100-M sprints
scheduled after the jog due to the accident just mentioned.
And I am not going to be held back by the accident.
I WILL run again another 2.5 K to meet my new daily goal.
Thursday, May 19, 2016
May 19 Midnight Run
I left work earlier than usual to adjust work hours today.
I met a former co-worker of mine for dinner,
and enjoyed exchanging professional information.
When I came home, it was already 1:00 a.m.
But the temperature was perfect for a night run,
and there was no wind.
So I quickly changed into my running wear,
put my feet into my Vibram Five Fingers,
and hit the road.
I ran around a 2.5 K circular course twice to cover 5 K.
As soon as I came home, I quickly hit a shower,
and had some Chinese corn soup that I had made this morning.
It reached every corner of my exhausted body.
Today's result is as follows:
0～2.5 K: 12:17
2.5～5 K: 11:27
Total: 5 K: 23:45 (equivalent to a 4:45/K pace)
It's exactly 30 days since I re-started my running training after Kasumigaura Marathon.
The total distance has reached 150.46 K.
That's about 5 K per day on the average.
It's my new benchmark.
Tomorrow, May 20, is the start of a new month.
My new goal is running 2.5 K in the morning, and running the same distance again in the evening,
to cover total 5 K everyday.
I met a former co-worker of mine for dinner,
and enjoyed exchanging professional information.
When I came home, it was already 1:00 a.m.
But the temperature was perfect for a night run,
and there was no wind.
So I quickly changed into my running wear,
put my feet into my Vibram Five Fingers,
and hit the road.
I ran around a 2.5 K circular course twice to cover 5 K.
As soon as I came home, I quickly hit a shower,
and had some Chinese corn soup that I had made this morning.
It reached every corner of my exhausted body.
Today's result is as follows:
0～2.5 K: 12:17
2.5～5 K: 11:27
Total: 5 K: 23:45 (equivalent to a 4:45/K pace)
It's exactly 30 days since I re-started my running training after Kasumigaura Marathon.
The total distance has reached 150.46 K.
That's about 5 K per day on the average.
It's my new benchmark.
Tomorrow, May 20, is the start of a new month.
My new goal is running 2.5 K in the morning, and running the same distance again in the evening,
to cover total 5 K everyday.
Wednesday, May 18, 2016
Wednesday Midnight Run
As soon as I came home, I had a light meal consisting of scallops sauteed with mushrooms and cabbage with a glass of red wine.
Once my stomach was moderately filled,
I went to my backyard to check something.
Over the last couple of weeks, I've been eliminating slugs
with beer traps whose effectiveness have been proven by millions of gardeners already.
I set two new cups with fresh beer last night, and I was thrilled to see the catch.
There they were!
Greedy little gastropods were floating dead white in the beer in tens!
Satisfied, I went back into the house, changed into my athletic wear,
and had a short quick run near my house.
Today's result is as follows:
810 M: 4:10
650 M: 3:19
650 M: 3:12
810 M: 3:55
Total: 2920 M: 14:36 (equivalent to a 5:00/K pace)
Once my stomach was moderately filled,
I went to my backyard to check something.
Over the last couple of weeks, I've been eliminating slugs
with beer traps whose effectiveness have been proven by millions of gardeners already.
I set two new cups with fresh beer last night, and I was thrilled to see the catch.
There they were!
Greedy little gastropods were floating dead white in the beer in tens!
Satisfied, I went back into the house, changed into my athletic wear,
and had a short quick run near my house.
Today's result is as follows:
810 M: 4:10
650 M: 3:19
650 M: 3:12
810 M: 3:55
Total: 2920 M: 14:36 (equivalent to a 5:00/K pace)
Tuesday, May 17, 2016
Wednesday Morning Workout
When I woke up this morning,
the sky was clear and the air was dry.
I thought it's perfect weather for exercise,
so I put my feet into my Vibram Five Fingers,
and hit the road.
I jogged around the quarter pie-shaped road three times,
and did five 100-M sprints after taking a short break.
Today's result was as follows:
Jogging: 2060 M: 11:10
Rest: 1:00
1st 100 M: 15.07
Rest: 1:00
2nd 100 M: 14.86
Rest: 1: 1:00
3rd 100 M: 15.18
Rest: 1:00
4th 100 M: 15.49
Rest: 1:00
5th 100 M: 15.38
Rest: 2:40
After doing the sprints I wrapped up the exercise with eccentric four chin-ups.
My bi-ceps and lats were pumped after I did it 10 reps.
the sky was clear and the air was dry.
I thought it's perfect weather for exercise,
so I put my feet into my Vibram Five Fingers,
and hit the road.
I jogged around the quarter pie-shaped road three times,
and did five 100-M sprints after taking a short break.
Today's result was as follows:
Jogging: 2060 M: 11:10
Rest: 1:00
1st 100 M: 15.07
Rest: 1:00
2nd 100 M: 14.86
Rest: 1: 1:00
3rd 100 M: 15.18
Rest: 1:00
4th 100 M: 15.49
Rest: 1:00
5th 100 M: 15.38
Rest: 2:40
After doing the sprints I wrapped up the exercise with eccentric four chin-ups.
My bi-ceps and lats were pumped after I did it 10 reps.
Tuesday Night Semi-Barefoot 5.5 K Run
I came home earlier than usual today,
not because I worked fewer hours,
but because I had a lot earlier start
to give a seven-hour seminar to corporate clients.
I was mentally very exhausted,
but my physical energy tank wasn't completely exhausted,
so I changed into my Vibram Five Fingers and hit the road.
Today I ran 5520 M in 26 minutes 39 seconds.
This is equivalent to a 4:49/K pace.
I started jogging regularly three days after I ran Kasumigaura Marathon.
I aimed for 3 K in the morning and another 3 K in the evening
to run total 6 K everyday.
Twenty-eight days have passed.
I ran 25 days, and didn't run three day.
My total distance has reached 139.96 K, or 85.7 miles.
The average distance per day is 4.99 K.
I have two more days before I hit exactly one month.
I hope to run around 5 or 6 K daily,
and at the end of the month I'll calculate my monthly average,
and make it my daily goal for the new month.
not because I worked fewer hours,
but because I had a lot earlier start
to give a seven-hour seminar to corporate clients.
I was mentally very exhausted,
but my physical energy tank wasn't completely exhausted,
so I changed into my Vibram Five Fingers and hit the road.
Today I ran 5520 M in 26 minutes 39 seconds.
This is equivalent to a 4:49/K pace.
I started jogging regularly three days after I ran Kasumigaura Marathon.
I aimed for 3 K in the morning and another 3 K in the evening
to run total 6 K everyday.
Twenty-eight days have passed.
I ran 25 days, and didn't run three day.
My total distance has reached 139.96 K, or 85.7 miles.
The average distance per day is 4.99 K.
I have two more days before I hit exactly one month.
I hope to run around 5 or 6 K daily,
and at the end of the month I'll calculate my monthly average,
and make it my daily goal for the new month.
Sunday, May 15, 2016
Monday Slow Jog
On Sunday I hurt my right back muscle while sharpening a cooking knife.
I immediately suspected TMS or tension myositis syndrome,
resulting from excessive training.
https://en.wikipedia.org/wiki/Tension_myositis_syndrome
And when I do, the only thing I do is just say to myself,
"There is nothing to worry about it.
I just need to slow down a bit.
Pain will go away if I have a rest."
So I canceled a quick run scheduled for the evening,
and relaxed by taking a pleasant walk.
The following morning the pain had gone,
and I was ready to be active again.
As soon as I climbed out of futon,
I put my feet into my Vibram Five Fingers
and hit the road,
but instead of running at my usual pace,
I ran slowly, enjoying seeing the floral garden along the paved running road.
I ran 3.78 K, but didn't time it,
but it was a very, very slow, but enjoyable run.
I immediately suspected TMS or tension myositis syndrome,
resulting from excessive training.
https://en.wikipedia.org/wiki/Tension_myositis_syndrome
And when I do, the only thing I do is just say to myself,
"There is nothing to worry about it.
I just need to slow down a bit.
Pain will go away if I have a rest."
So I canceled a quick run scheduled for the evening,
and relaxed by taking a pleasant walk.
The following morning the pain had gone,
and I was ready to be active again.
As soon as I climbed out of futon,
I put my feet into my Vibram Five Fingers
and hit the road,
but instead of running at my usual pace,
I ran slowly, enjoying seeing the floral garden along the paved running road.
I ran 3.78 K, but didn't time it,
but it was a very, very slow, but enjoyable run.
Saturday, May 14, 2016
Sunday Morning Carido & Muscle Training
Last night when I came home from work,
I felt completely sluggish
even after having dinner,
so I decided to give myself a good rest,
and to make a fresh start on Sunday morning.
The next morning when I woke up,
I felt much better, but still felt a bit sleepy,
and it was almost two hours after I woke up
that I finally climbed out of futon.
I quickly put my feet into my Vibram Five Fingers,
and slowly hit the road.
The sun was strong, and the sky was blue,
and the air was dry, but winds were a bit chilly.
I slowly ran around my favorite quarter pie-shaped road five times,
and after that hydrated myself and did some high intensity cardio and muscle training.
Today's regimen is as follows:
1) Pike Push-Ups (Shouders)
2) Prone Cobras (Back and Back of Shoulders)
3) Four Push-Ups (Chest)
4) Jumping Knee-Tucks
30 seconds for each exercise with almost no rest between them.
One-minute rest after the first set, and repeat the set again.
After the exercise above was over,
I hit the road again to run another 1.46 K to cool down.
I ran 4.87 K in between 25 and 26 minutes.
I felt completely sluggish
even after having dinner,
so I decided to give myself a good rest,
and to make a fresh start on Sunday morning.
The next morning when I woke up,
I felt much better, but still felt a bit sleepy,
and it was almost two hours after I woke up
that I finally climbed out of futon.
I quickly put my feet into my Vibram Five Fingers,
and slowly hit the road.
The sun was strong, and the sky was blue,
and the air was dry, but winds were a bit chilly.
I slowly ran around my favorite quarter pie-shaped road five times,
and after that hydrated myself and did some high intensity cardio and muscle training.
Today's regimen is as follows:
1) Pike Push-Ups (Shouders)
2) Prone Cobras (Back and Back of Shoulders)
3) Four Push-Ups (Chest)
4) Jumping Knee-Tucks
30 seconds for each exercise with almost no rest between them.
One-minute rest after the first set, and repeat the set again.
After the exercise above was over,
I hit the road again to run another 1.46 K to cool down.
I ran 4.87 K in between 25 and 26 minutes.
Friday, May 13, 2016
Friday Midnight 6 K Run
I skipped my running training this morning,
so I ran 6 K to make up for it.
I ran in the Vibram Five Fingers.
There is no cushion in the sole,
so repulsive force is non-existent.
You need to get all of the force that drives you forward
with your own legs.
Therefore you can strengthen your legs much more quickly
when you run in this type of shoes.
I particularly feel the biggest difference
in my ankles.
When you run around a bend,
there is a tremendous amount of centrifugal force
put on your ankles.
Now, when you have your jogging shoes on,
much of the force is absorbed by the shoes
because they have a cushion.
Vibram Five Fingers don't have one,
so what happens is that all the muscles
that surround your ankle joints work together to support them.
The reason that I know that they do is that my feet get sore the following morning.
I think it a good thing, because after that soreness come stronger feet!
Anyhow, I had a good run at a good pace.
The result of tonight's training is as follows:
810 M: 4:19
650 M: 3:14
650 M: 3:18
650 M: 3:23
650 M: 3:22
650 M: 3:22
650 M: 3:19
650 M: 3:14
810 M: 3:56
Total: 6.17 K: 31:32 (equivalent to a 5:07/K pace)
so I ran 6 K to make up for it.
I ran in the Vibram Five Fingers.
There is no cushion in the sole,
so repulsive force is non-existent.
You need to get all of the force that drives you forward
with your own legs.
Therefore you can strengthen your legs much more quickly
when you run in this type of shoes.
I particularly feel the biggest difference
in my ankles.
When you run around a bend,
there is a tremendous amount of centrifugal force
put on your ankles.
Now, when you have your jogging shoes on,
much of the force is absorbed by the shoes
because they have a cushion.
Vibram Five Fingers don't have one,
so what happens is that all the muscles
that surround your ankle joints work together to support them.
The reason that I know that they do is that my feet get sore the following morning.
I think it a good thing, because after that soreness come stronger feet!
Anyhow, I had a good run at a good pace.
The result of tonight's training is as follows:
810 M: 4:19
650 M: 3:14
650 M: 3:18
650 M: 3:23
650 M: 3:22
650 M: 3:22
650 M: 3:19
650 M: 3:14
810 M: 3:56
Total: 6.17 K: 31:32 (equivalent to a 5:07/K pace)
Thursday, May 12, 2016
Three-Minute Morning Home Workout
On Friday morning when I woke up, my legs were still a little fatigued,
so I decided to skip my regular running training,
and did home workout instead.
I hit forearms, lats, traps, and shoulders today.
It's a combination of simple exercises of hand-standing,
and pull-up hold.
They are static, not looking very dynamic,
but a short workout of only three minutes
got me quite out of breath.
To see exactly how I did it, please see the video below:
https://www.youtube.com/watch?v=fgFz2Ib4CyQ
so I decided to skip my regular running training,
and did home workout instead.
I hit forearms, lats, traps, and shoulders today.
It's a combination of simple exercises of hand-standing,
and pull-up hold.
They are static, not looking very dynamic,
but a short workout of only three minutes
got me quite out of breath.
To see exactly how I did it, please see the video below:
https://www.youtube.com/watch?v=fgFz2Ib4CyQ
Kill Two Birds With One Stone
As I have been running regularly after coming home from work,
I have also been doing my English training less and less.
This is bad.
So I have come up with a solution.
That is, doing shadowing while jogging.
Now when you run, you can get out of breath if you run too fast.
And if you get out of breath, you can't do shadowing.
So naturally if you want to do shadowing,
you need to run at a comfortable pace.
I ran 3.57 K in 22 minutes 24 seconds.
This is equivalent to a 6:16/K pace.
Very slow!
But that's OK,
because I killed two birds with one stone:
1) I exercised.
2) I did my English training.
For shadowing I used Volume 47 of English Trainer.
For more details of this material.
Please see below:
http://www.bizcom.training/et/index.html
I have also been doing my English training less and less.
This is bad.
So I have come up with a solution.
That is, doing shadowing while jogging.
Now when you run, you can get out of breath if you run too fast.
And if you get out of breath, you can't do shadowing.
So naturally if you want to do shadowing,
you need to run at a comfortable pace.
I ran 3.57 K in 22 minutes 24 seconds.
This is equivalent to a 6:16/K pace.
Very slow!
But that's OK,
because I killed two birds with one stone:
1) I exercised.
2) I did my English training.
For shadowing I used Volume 47 of English Trainer.
For more details of this material.
Please see below:
http://www.bizcom.training/et/index.html
Wednesday, May 11, 2016
Thursday Morning Jog, Hill Sprints, and Park Workout
When I woke up this morning, the sky was blue and the air was dry.
I thought it's perfect for a short quick run.
As I quickly changed into my athletic wear,
I remembered that my scooter insurance was up for renewal,
so I decided to jog to the local insurance office
that was 1.4 K from home.
Once I got the paper work done for the insurance business,
I ran to the hill I ran up on the previous morning.
There are two sideways along this uphill.
I ran the shorter one last time.
Today I ran up the longer one, which is exactly 200 M.
I did three hill sprints today.
The result is as follows:
1st rep: 35.84
Jog: 200 M: 2:00
2nd rep: 36.55
Jog: 200 M: 2:00
3rd rep: 38:46
When the last rep was over, I was so out of breath,
and felt like I was going to puke.
But after a short rest, breathing got easier again,
and I was ready to jog back home.
On my way home, I stopped by a small park
where there are three low iron bars.
I did lying pull-ups and chin-ups
to hit my forearms, bi-ceps, lats, and back.
I did 36 reps of each.
I felt pumped when they were done.
I thought it's perfect for a short quick run.
As I quickly changed into my athletic wear,
I remembered that my scooter insurance was up for renewal,
so I decided to jog to the local insurance office
that was 1.4 K from home.
Once I got the paper work done for the insurance business,
I ran to the hill I ran up on the previous morning.
There are two sideways along this uphill.
I ran the shorter one last time.
Today I ran up the longer one, which is exactly 200 M.
I did three hill sprints today.
The result is as follows:
1st rep: 35.84
Jog: 200 M: 2:00
2nd rep: 36.55
Jog: 200 M: 2:00
3rd rep: 38:46
When the last rep was over, I was so out of breath,
and felt like I was going to puke.
But after a short rest, breathing got easier again,
and I was ready to jog back home.
On my way home, I stopped by a small park
where there are three low iron bars.
I did lying pull-ups and chin-ups
to hit my forearms, bi-ceps, lats, and back.
I did 36 reps of each.
I felt pumped when they were done.
Wednesday Night Interval Training
On Wednesday night after coming home from work
I wanted to do something to get my heart pumping,
so I quickly changed into my running wear
and hit the road.
I did 3 K interval training at my 5 K pace.
The result is as follows:
Warm Up: 710 M: 5:46
1st K: 4:04
Jogging: 300 M: 2:00
2nd K: 4:09
Jogging: 300 M: 2:00
3rd K: 4:00
Cool Down: 460 M: 3:39
Total: 4.17 K: 25:42
After coming home from the workout,
I quickly hit a shower, and had a light meal
to fuel myself.
It consisted of fried shrimp, tofu and fresh ginger salad,
and snapper sashimi flavored with kelp wrapped with dried 'nori' seaweed.
Hope it'll all have become my flesh and blood by tomorrow afternoon.
I wanted to do something to get my heart pumping,
so I quickly changed into my running wear
and hit the road.
I did 3 K interval training at my 5 K pace.
The result is as follows:
Warm Up: 710 M: 5:46
1st K: 4:04
Jogging: 300 M: 2:00
2nd K: 4:09
Jogging: 300 M: 2:00
3rd K: 4:00
Cool Down: 460 M: 3:39
Total: 4.17 K: 25:42
After coming home from the workout,
I quickly hit a shower, and had a light meal
to fuel myself.
It consisted of fried shrimp, tofu and fresh ginger salad,
and snapper sashimi flavored with kelp wrapped with dried 'nori' seaweed.
Hope it'll all have become my flesh and blood by tomorrow afternoon.
Tuesday, May 10, 2016
Sushi in Tokyo
For example, Kstsugyo Ohedo Ueno Nogohten in Ueno, Tokyo, offers almost everything at 140 yen for two pieces of nigiri.
Today I had (from left) alfonsino, tuna, flathead, and surf clam fringe.
I had 10 pieces because surf clam looked so good I had four of them.
It cost me just 700 yen.
With my stomach filled with good food, I felt so full of power that I felt like I could carry a mikoshi, or portable shrine all by myself.
Wednesday Morning Jog & Hill Sprint
On Wednesday morning when I woke up,
the wind was strong, but it was no longer raining,
so I quickly changed into my athletic wear, and hit the road.
I didn't go to the usual quarter pie-shaped road.
But instead I went down a long straight road leading to Route 16.
There is a steep hill at the end of the road,
and I wanted to do some hill sprints there.
The hill is roughly 180 M.
I did three sprints upward.
The result is as follows:
1st rep: 33.29
Jog: 2:00
2nd rep: 32.72
Jog: 2:00
3rd rep: 33.89
The distance between my home and the end of the straight road is exactly 1.5 K,
so when you go and come back, it's 3 K.
3K + 0.72 K (hill sprints & jog) = 3.72 K
When I swung my arm in sprints,
my arms felt heavy,
probably because they were fatigued
from muscle training.
But if they continue to feel heavy even after pain has gone away,
I might want to reduce the amount of muscle training,
and do more of light weight repetitions
so as not to increase my upper body muscle mass.
It would not be too good for running.
the wind was strong, but it was no longer raining,
so I quickly changed into my athletic wear, and hit the road.
I didn't go to the usual quarter pie-shaped road.
But instead I went down a long straight road leading to Route 16.
There is a steep hill at the end of the road,
and I wanted to do some hill sprints there.
The hill is roughly 180 M.
I did three sprints upward.
The result is as follows:
1st rep: 33.29
Jog: 2:00
2nd rep: 32.72
Jog: 2:00
3rd rep: 33.89
The distance between my home and the end of the straight road is exactly 1.5 K,
so when you go and come back, it's 3 K.
3K + 0.72 K (hill sprints & jog) = 3.72 K
When I swung my arm in sprints,
my arms felt heavy,
probably because they were fatigued
from muscle training.
But if they continue to feel heavy even after pain has gone away,
I might want to reduce the amount of muscle training,
and do more of light weight repetitions
so as not to increase my upper body muscle mass.
It would not be too good for running.
Tuesday Midnight 3 K Run in the Rain, Wearing Flip-Flops
I ran 3 K in the rain tonight.
I ran in flip-flops.
The thong was a little hard and not very comfortable but it wasn't unbearably uncomfortable.
Today's result is as follows:
0~650 M: 3:30
650~1300 M: 3:16
1300~1950 M: 3:12
1950~2600 M: 3:18
2600~3250 M: 3:08
Total: 16:26 (equivalent to a 5:03/K pace)
Monday, May 9, 2016
Tuesday Workout in Yokohama
I ran 6 K in Yokohama this morning.
I left my hotel in Kannai, and headed for Yamashita Park.
Once I got to the park, I ran from one end to the other end.
On my way back the same route,
I found a little clearing and did some cardio and muscle training.
https://youtu.be/HbCL6TcFotU
https://youtu.be/ErftML9fAdg
Once I was done with the cardio and muscle training,
I hit the road again, and headed for the Red Brick Warehouse.
Reaching the warehouse, I ran back to Yamashita Park again,
and from there headed back to the hotel.
Getting back to my room, I quickly took a shower,
and had a light meal consisting of oranges, cheese, and dried seaweed.
I checked out the hotel at 11:00 am, feeling like a new man.
I left my hotel in Kannai, and headed for Yamashita Park.
Once I got to the park, I ran from one end to the other end.
On my way back the same route,
I found a little clearing and did some cardio and muscle training.
https://youtu.be/HbCL6TcFotU
https://youtu.be/ErftML9fAdg
Once I was done with the cardio and muscle training,
I hit the road again, and headed for the Red Brick Warehouse.
Reaching the warehouse, I ran back to Yamashita Park again,
and from there headed back to the hotel.
Getting back to my room, I quickly took a shower,
and had a light meal consisting of oranges, cheese, and dried seaweed.
I checked out the hotel at 11:00 am, feeling like a new man.
Monday Morning Exercise in Yokohama
I woke up on Monday morning in a hotel room in Yokohama.
As soon as I climbed out of bed,
I put on my jogging shots and T-shirt,
and put my feet into the Vibram Five Fingers I had brought from home.
When I came out into the street,
it was a bit cloudy, and humid, too,
but the temperature wasn't too high,
and it was perfect for jogging.
The streets were crowded with business people, male and female, going to work.
I ran through the crowd to head for Yamashita Park.
The park wasn't crowded when I reached there.
There was some construction and maintenance work going on.
Some areas were shielded with ropes.
Some people were relaxing on benches.
And every now and then I saw men and women in colorful athletic outfit jogging at their own paces.
I found a little open space on the lawn and did some core training.
For more details, please see the video below:
https://www.youtube.com/watch?v=GUtubbI3NBc
IAfter doing the core training, I ran to the western end of the park,
and came all the way back to the eastern end,
and then headed for the Red Brick Warehouse from there.
There is an over bridge connecting Yamashita Park and Zohno Hana Park
that stands between Yamashita Park and the Red Brick Warehouse.
I ran through that bridge, went past Zohno Hana Park.
The view of the Yokohama Bay was refreshing though the sky was grey,
and I picked up the pace to reach the Red Brick Warehouse in no time.
People were setting up tents for an event, and the open space outside the warehouse was packed with construction workers. I ran past them, and went around the warehouse,
and headed back to run through Zohno Hana Park, and finally all the way back to the hotel.
I covered about 6 K.
After taking a quick shower and having an orange,
I felt like a new man.
As soon as I climbed out of bed,
I put on my jogging shots and T-shirt,
and put my feet into the Vibram Five Fingers I had brought from home.
When I came out into the street,
it was a bit cloudy, and humid, too,
but the temperature wasn't too high,
and it was perfect for jogging.
The streets were crowded with business people, male and female, going to work.
I ran through the crowd to head for Yamashita Park.
The park wasn't crowded when I reached there.
There was some construction and maintenance work going on.
Some areas were shielded with ropes.
Some people were relaxing on benches.
And every now and then I saw men and women in colorful athletic outfit jogging at their own paces.
I found a little open space on the lawn and did some core training.
For more details, please see the video below:
https://www.youtube.com/watch?v=GUtubbI3NBc
IAfter doing the core training, I ran to the western end of the park,
and came all the way back to the eastern end,
and then headed for the Red Brick Warehouse from there.
There is an over bridge connecting Yamashita Park and Zohno Hana Park
that stands between Yamashita Park and the Red Brick Warehouse.
I ran through that bridge, went past Zohno Hana Park.
The view of the Yokohama Bay was refreshing though the sky was grey,
and I picked up the pace to reach the Red Brick Warehouse in no time.
People were setting up tents for an event, and the open space outside the warehouse was packed with construction workers. I ran past them, and went around the warehouse,
and headed back to run through Zohno Hana Park, and finally all the way back to the hotel.
I covered about 6 K.
After taking a quick shower and having an orange,
I felt like a new man.
Sunday Fat-Burning Workout
This past Sunday I ran 9 K and did some muscle training.
After having a cup of soy milk, I put my feet into my pair of Mizuno
and hit the road to go on my favorite 2.5 circular course.
One point one K from home there is this park with an athletic structure in it.
I dropped by there to do some muscle training.
I did 3-3-3-3 training to hit my chest, lats, shoulders, and abs.
For the details of the training please see the video below:
https://www.youtube.com/watch?v=cL5Rh6_n_FE
I spend a little less than twenty minute doing the muscle training,
to exhaust much of the glycogen in my body.
After that, I hit the road again to continue running.
When you run with not much glycogen left in your muscle,
your body needs to hit your fat reserve to create energy
to allow yourself to carry on with the exercise,
thus maximizing fat loss from the workout.
In my second lap around the circular course
I stopped by the park again to do lying pull-ups to
exhaust more of the glycogen in my body.
I did two sets of 36 lying pull-ups divided into four sets of 12, 10, 8, and 6 reps.
I hit the road again after that, and keep on running until I finally covered 9 K in total.
Once the running was over, I hydrated myself and walked home.
On my way home I rotated both of my arms forward ten times, rested for a few seconds, and rotated them again this time backward ten times, and repeated this for four more sets each.
I wasn't carrying any weight, but that simple workout became increasingly tough as the number of sets went up.
As soon as I got home, I hit the shower and had a cup of hot milk and soy milk.
The next day I ached all over, especially my shoulders and traps were extremely sore.
That simple workout I did after the running training turned out to have stimulated the muscles much more that I had thought.
After having a cup of soy milk, I put my feet into my pair of Mizuno
and hit the road to go on my favorite 2.5 circular course.
One point one K from home there is this park with an athletic structure in it.
I dropped by there to do some muscle training.
I did 3-3-3-3 training to hit my chest, lats, shoulders, and abs.
For the details of the training please see the video below:
https://www.youtube.com/watch?v=cL5Rh6_n_FE
I spend a little less than twenty minute doing the muscle training,
to exhaust much of the glycogen in my body.
After that, I hit the road again to continue running.
When you run with not much glycogen left in your muscle,
your body needs to hit your fat reserve to create energy
to allow yourself to carry on with the exercise,
thus maximizing fat loss from the workout.
In my second lap around the circular course
I stopped by the park again to do lying pull-ups to
exhaust more of the glycogen in my body.
I did two sets of 36 lying pull-ups divided into four sets of 12, 10, 8, and 6 reps.
I hit the road again after that, and keep on running until I finally covered 9 K in total.
Once the running was over, I hydrated myself and walked home.
On my way home I rotated both of my arms forward ten times, rested for a few seconds, and rotated them again this time backward ten times, and repeated this for four more sets each.
I wasn't carrying any weight, but that simple workout became increasingly tough as the number of sets went up.
As soon as I got home, I hit the shower and had a cup of hot milk and soy milk.
The next day I ached all over, especially my shoulders and traps were extremely sore.
That simple workout I did after the running training turned out to have stimulated the muscles much more that I had thought.
Friday, May 6, 2016
Friday Night Semi-Barefoot Sit-n-Kick Ks
I ran in the rain for about 4 K.
I ran in my second-hand Vibram Five Fingers again.
They worked well on the wet road.
I did sit-n-kick Ks tonight.
I set off for my first lap at my comfortable full marathon pace.
And at the 650 M mark I shifted the gear and surged for the remaining 350 M.
I then slowed down to jogging for 300 M in about 2 minutes.
After that I repeated the same routine two more times.
Today's result is as follows:
1st Lap: 5:06
Jogging 300 M: 2:01
2nd Lap: 4:49
Jogging 300 M: 1:50
3rd Lap: 4:45
Jogging: 450 M: 2:55
Total: 21:20 (equivalent to a 5:15/K pace)
The surge at the end of each K is quite tough,
but it feels good when it's over.
I do this training especially when I feel bored of running at the same pace.
I recommend it to you if you need some kick in your training.
I ran in my second-hand Vibram Five Fingers again.
They worked well on the wet road.
I did sit-n-kick Ks tonight.
I set off for my first lap at my comfortable full marathon pace.
And at the 650 M mark I shifted the gear and surged for the remaining 350 M.
I then slowed down to jogging for 300 M in about 2 minutes.
After that I repeated the same routine two more times.
Today's result is as follows:
1st Lap: 5:06
Jogging 300 M: 2:01
2nd Lap: 4:49
Jogging 300 M: 1:50
3rd Lap: 4:45
Jogging: 450 M: 2:55
Total: 21:20 (equivalent to a 5:15/K pace)
The surge at the end of each K is quite tough,
but it feels good when it's over.
I do this training especially when I feel bored of running at the same pace.
I recommend it to you if you need some kick in your training.
Thursday, May 5, 2016
Friday Morning 3 K Run
I woke up this morning to find out the weather was perfect for jogging.
So I quickly changed into my favorite fitness outfit,
and hit the road.
I decided to stop by a rental DVD store to drop the "The Force Awakens" DVD
I rented earlier.
There is a large park along the way, and there is a structure
good for muscle training,
so I spend some time there, doing lying pull-ups and dips.
I exhausted much of the glycogen in my body,
so the remaining part of the run was hectic,
but that was on purpose.
That way my body had to tap my fat reserve
to fuel my body to sustain the run.
It is a very good way of keeping your body fat under control.
I ran my favorite 2.5 K route, but took some extra turns here and there
to add some extra hundred meters to make it over 3 K.
I came home in 18 minutes and 39 seconds.
Gathering from the time I probably ran a little more than 3 K at my full marathon pace
of between 5:40/K or a little slower like 5:50/K or so.
Thursday Night Semi-Barefoot 6 K Run: Mixed Ks
This morning I skipped morning run,
because I had an early start and felt a bit tired.
So I doubled my running training for tonight.
I did mixed Ks to cover 6 K.
I ran my first lap at my full marathon pace of 5:40/K.
I then took a short rest for 30 seconds
before beginning my second lap at my half marathon pace
of 4:50/K.
The rest after this is a little longer: one minute.
Then in the third lap I raised the pace to my 10 K pace of 4:30/K.
The rest after the third lap is the longest: a minute and a half.
These make one set, and I repeated the same set one more time.
This allows you to develop
a good sense of race rhythm.
Tonight I put on the Vibram Five Fingers I had purchased two days before.
They have no shock-absorbing cushion in the sole.
The sole is made of durable Vibram rubber,
but its shock-absorbing ability is minimum.
But it protects your sole from spiky objects, pointy stones,
and anything sharp that can cut your foot.
It was my second run in the new foot ware,
but I already felt quite comfortable in them.
Tonight's result is as follows:
1st lap: 5:41
Rest: 30 seconds
2nd lap: 4:30
Rest: 1 minute
3rd lap: 4:32
Rest: 1 minute 30 seconds
4th lap: 5:17
Rest: 30 seconds
5th lap: 4:48
Rest: 1 minute
6th lap: 4:27
Wednesday, May 4, 2016
Golden Week Holidays Run
During the Golden Week holidays I had some good runs.
On May 3, I had a 3 K run twice, once in the morning and again in the late afternoon.
But I didn't time either.
On the night of May 4, I ran 3 K again in a pair of Vibram 5 Fingers from a secondhand store.
The shoes felt comfortable, and my time was a lot better than usual.
Today's result is as follows:
0~650 M: 3:18
650~1300 M: 3:04
1300~1950 M: 3:02
1950~2600 M: 3:02
2600~3250 M: 2:54
Total: 15:21 (equivalent to a 4:44/K pace)
On May 3, I had a 3 K run twice, once in the morning and again in the late afternoon.
But I didn't time either.
On the night of May 4, I ran 3 K again in a pair of Vibram 5 Fingers from a secondhand store.
The shoes felt comfortable, and my time was a lot better than usual.
Today's result is as follows:
0~650 M: 3:18
650~1300 M: 3:04
1300~1950 M: 3:02
1950~2600 M: 3:02
2600~3250 M: 2:54
Total: 15:21 (equivalent to a 4:44/K pace)
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