Finally my knee recovered, but twisted my ankle the following day. This was perhaps a good thing as it forced me to rest an extra 10 days, which was probably good for the knee. A bit later than expected, but finally healthy.
I can see this spring will be mostly about recovering and for fun racing (if any). Hopefully I still have chance of getting in a PB or two this year.
March
1.- Injury
2.- Jog 5 km
3.- Injury
4.- Injury
5.- bike commute 22 km
6.- Injury
7.- Injury
8.- Injury
9.- Injury
10.- bike commute 22 km
11.- Jog 9 km + bike commute 22 km
12.- bike commute 22 km
13.- Injury
14.- Injury
15.- Injury
16.- Injury
17.- bike commute 22 km
18.- bike commute 22 km
19.- Injury
20.- Injury
21.- Injury
22.- Injury
23.- Injury
24.- Injury
25.- Injury
26.- Injury
27.- Injury
28.- Injury
29.- Injury
30.- Jog 10 km
31.- Jog 8 km
Total running: 32 km
Bike: 132 km (commute)
Monday, April 27, 2009
Monday, March 9, 2009
February Running : Eating cakes and sleeping all day
I am Injured. According to the doctor something is wrong with the cartilage under my knee cap. Nothing too serious but it will take time to recover. I've tried to run but it seems impossible ... so what can I do ... time to catch up on sleep I guess.
February
1. Injury
2. Jog 14 km
3. Injury
4. Injury
5. Injury
6. Injury
7. Injury
8. Injury
9. Jog 14 km
10. Jog 9 km
11. Injury
12. Injury
13. Injury
14. Injury
15. Injury
16. Injury
17. Injury
18. bicycle commute 22 km
19. bicycle commute 22 km
20. Injury
21. Injury
22. Injury
23. Injury
24. bicycle commute 22 km
25. Injury
26. Injury
27. Injury
28. Injury
Total running: 37 km
Total bike: 66 km (commute)
February
1. Injury
2. Jog 14 km
3. Injury
4. Injury
5. Injury
6. Injury
7. Injury
8. Injury
9. Jog 14 km
10. Jog 9 km
11. Injury
12. Injury
13. Injury
14. Injury
15. Injury
16. Injury
17. Injury
18. bicycle commute 22 km
19. bicycle commute 22 km
20. Injury
21. Injury
22. Injury
23. Injury
24. bicycle commute 22 km
25. Injury
26. Injury
27. Injury
28. Injury
Total running: 37 km
Total bike: 66 km (commute)
January Running : Good but bad start for 2009
2009 began nicely with a victory at the Shibuya Ekiden. Ran the 4th leg in a more than satisfying time considering the training I had under my belt. Things however have gone downhill since. Injured my knee playing soccer (January 21st). At first it seemed like just a bump but running on it is now worse.
Already mid-February and still waiting …
1.- Sick
2.- Sick
3.- Jog 19 km
4.- Jog 13 km
5.- Jog 13 km
6.- Rest
7.- Morning: Jog 10 km
Afternoon: Jog 13 km
8.- Morning: Jog 13 km
Afternoon: Jog 10 km @ 4 min pace
9.- Rest
10.- Rest
11.- Rest
12.- Jog 17 km
13.- 5 x 1000 – 3 min 600 meter recovery jog : Total 16 km
3.02 - 3.08 – 3.12 – 3.16 – 3.21
14.- Jog 20 km
15.- Rest
16.- 5 x 1000 – 3 min 600 meter recovery jog : Total 16 km
3.12 – 3.14 – 3.16 – 3.18 – 3.07
17.- Rest
18.- Shibuya Ekiden – 1st place (4th stage 9.08)
7 x 1000 – 1 min 100 meter recover jog (concrete – easy pace)
3.31 – 3.28 – 3.19 – 3.24 – 3.22 – 3.24 – 3.15
*right after the ekiden : Total 19 km
19.- Jog 14 km
20.- 10 km tempo – 36.06 : Total 20 km
Splits: 3.42 – 3.40 – 3.36 – 3.34 – 3.33 – 3.30 – 3.31 – 3.36 – 3.35 – 3.30
21.- Jog 20 km
22.- Rest
23.- Jog 17 km
24.- Jog 11 km
25.- 8 km tempo + hill sprints : Total 22 km
26.- Rest
27.- 3 x 2000 – 2 min 400 meter recovery jog : Total 15 km
6.52 – 6.50 – 6.43
28.- Injury
29.- Jog 12 km
30.- Injury
31.- Injury
Total running: 310 km
Thursday, January 22, 2009
Shibuya Ekiden Champions
Shibuya Ekiden is one of those small, yet popular ekidens (road relays) that take place during the cold winter season. About 100 teams consisting of 4 members each come together in Shibuya's Yoyogi Park to take part in it. The event usually takes place on the 3rd Sunday of January, right in the middle of winter and for many, like me, marks their first race of the new year.The ekiden consists of 4 stages, each going over the same course of 2.9km. For the winners a flag which they will have the honor to keep for a year, awaits. The flag has on it all the names of it's previous holders printed.
Perhaps because of it's easy access, short course and good organization it has become a yearly tradition for me to run this race. This was my 3rd time participating (every year with a different team name), and my second time winning it.
I was a bit concerned about how my stage would go as I am not in good shape, however I managed to run the curvy course in 9.08. Pretty fast considering my training - and I believe this is my personal record on the course.
My team was also able to establish a course record (this is a new course - changed 3 years ago) running under 36 minutes with a 35.59 result finishing seconds behind a University Team which runs just as training.
One race ran, one golden medal won. So far 2009 looks good.
Monday, January 5, 2009
2008 in numbers - a summary
The numbers:
Running days: 250 (other days off or cross training - altho 90% off).
Total km: 3835
Average run per day: 10.5 km
Average run per training day: 15.3 km
Average km per month: 319 km
Km high: October - 422 km
Km low: December - 220 km
The highlights:
Personal bests in 1500, 5000, 10,000 and half marathon.
My debuts in the marathon, triathlon and trail running.
The disappointments:
I thought I would average around 350 km per month. Unfortunately due to injuries and life itself I was way off.
The goals for next year:
Get in those 350 km per month minimum.
I imagine that if the above is done I will again pb in everything.
Get a bit more serious with the triathlon.
Win some races !
Running days: 250 (other days off or cross training - altho 90% off).
Total km: 3835
Average run per day: 10.5 km
Average run per training day: 15.3 km
Average km per month: 319 km
Km high: October - 422 km
Km low: December - 220 km
The highlights:
Personal bests in 1500, 5000, 10,000 and half marathon.
My debuts in the marathon, triathlon and trail running.
The disappointments:
I thought I would average around 350 km per month. Unfortunately due to injuries and life itself I was way off.
The goals for next year:
Get in those 350 km per month minimum.
I imagine that if the above is done I will again pb in everything.
Get a bit more serious with the triathlon.
Win some races !
December running: Injured/sick - déjà vu
Like every December in Japan, I once again got injured and sick. It's amazing how every winter I've managed to twist my ankle and somehow gotten sick right after my injury is healed. Every winter I take some 2 - 3 weeks off due to these problems.
I'm glad I did not apply for February's full marathon as it is impossible to get in shape before then. And in a way also happy I did not get into Tokyo marathon (March) as well.
I guess now just concentrate in getting back in shape and doing some speed work for the upcoming track season.
December
1. Jog 17 km
2. Rest
3. Jog 16 km
4. Injury
5. Injury
6. Injury
7. Injury
8. Injury
9. Injury
10. Injury
11. Injury
12. Injury
13. Injury
14. Mitake trail race 15 km: 1.24.48 - read report
15. Jog 13 km
16. Jog 18 km
17. Injury
18. Injury
19. Jog 17 km
20. Rest
21. 2 x 5000 - 5 min 800 meter recovery jog : Total 22 km
17.28 - 17.10
22. Jog 14 km
23. Jog 17 km
24. Rest
25. Rest
26. Rest
27. Jog 15 km
28. Jog 19 km
29. Jog 18 km @ 4.09 pace
30. Rest
31. Jog 19 km
Total running: 220 km
I'm glad I did not apply for February's full marathon as it is impossible to get in shape before then. And in a way also happy I did not get into Tokyo marathon (March) as well.
I guess now just concentrate in getting back in shape and doing some speed work for the upcoming track season.
December
1. Jog 17 km
2. Rest
3. Jog 16 km
4. Injury
5. Injury
6. Injury
7. Injury
8. Injury
9. Injury
10. Injury
11. Injury
12. Injury
13. Injury
14. Mitake trail race 15 km: 1.24.48 - read report
15. Jog 13 km
16. Jog 18 km
17. Injury
18. Injury
19. Jog 17 km
20. Rest
21. 2 x 5000 - 5 min 800 meter recovery jog : Total 22 km
17.28 - 17.10
22. Jog 14 km
23. Jog 17 km
24. Rest
25. Rest
26. Rest
27. Jog 15 km
28. Jog 19 km
29. Jog 18 km @ 4.09 pace
30. Rest
31. Jog 19 km
Total running: 220 km
Sunday, December 21, 2008
9th Mitake trail race (kind of) report
On December 14th I woke up at 5:45 am and half asleep headed to the Ome city to take part in the very challenging Mitake trail run.
Mitake did not only mark the end of my 2008 racing season and my debut in trail racing, but ended up marking me with memories of pain and fear.
Before I continue I will post a list of 8 factors/excuses that may have affected the race in order of meaningless to fear factor.
- I did not look at the course description and knew nothing other than the registration time and location.
- This was my first trail race and have minimum experience in trail running.
- I went to bed at 2:00am after having more than a few drinks at the Namban Bonenkai.
- I twisted my ankle 10 days before the race and took 10 days of full rest (was unable to test my ankle the day before).
Mitake did not only mark the end of my 2008 racing season and my debut in trail racing, but ended up marking me with memories of pain and fear.
Before I continue I will post a list of 8 factors/excuses that may have affected the race in order of meaningless to fear factor.
- I did not look at the course description and knew nothing other than the registration time and location.
- This was my first trail race and have minimum experience in trail running.
- I went to bed at 2:00am after having more than a few drinks at the Namban Bonenkai.
- I twisted my ankle 10 days before the race and took 10 days of full rest (was unable to test my ankle the day before).
- It rained the night before so the course was very muddy and slippery.
- I was totally lost pace wise with no km marks.
- It snowed throughout the entire race and I was wearing a singlet.
- I have falling phobia. I wear cycling shoes when I cycle but do not clip them for fear of falling. I do not run down a steep mountain but slowly and carefully crawl down at a speed of 2 meters / 5 seconds.
With that said I had decided to take this as a fun run. Once at the start though I was pumped up and ready to run it. The first 2 km were uphill (and paved), and by uphill I mean a 50 – 60 degree slope. Some how though I kept myself in the lead for the first 15 minutes at a comfortable pace. Perhaps I should have pushed harder (perhaps this was a bad decision all in all). Then the trail began and with it came the snow, the uneven ground and gone were the leaders. I was able to stay in the top 7 places until the 10th kilometer (marked). At this point though I knew winning or even staying top 10 was out of the question. The pace felt easy, the competition level at mine, but it hit me: I am not a mountain person. Every time there was a downhill somebody went by me and usually that somebody was not even at sight before the downhill began (and would be out of sight after the descend).
Between kilometer 10 and 11 the trail was very beautiful. I don’t think I’ve used the word beautiful in previous reports, but it really was a nice view. At this point the course runs along a shallow stream shaded by trees with just the perfect amount of sunlight going through.
Between kilometers 13 – 14 the trail was hell. I was still in the top 10 positions and actually felt rested after the easy run along the stream. Probably with a lot more energy left in me than the 400 runners behind me. Then it came … the last long descend. It looked like a cliff. I looked back and could see nobody. I had at least a minute lead on the guy behind. I grabbed the rope tightly and began going down. Step one, two, three (out of 300) … 10, 11 … osakini a Japanese tarzan flew by me jumping down. CRAZY I thought. 12, 13 – 25, 45 … osakini 2 wildmen went by me SUICIDAL. 50, 80, 81 …. Another two JEEZ … oh man I just need to get this 100 meters over with. In that descend only some 10 – 15 runners went by me. Kept running until the trail’s end at a shrine where a long flight of stairs waited. I was frustrated, freezing and tired at this point. Ended up walking half of the stairs been passed by some other runners there was well.
It was over, my first trail run.
Overall time 1.24.48
Place: 34th
I do recommend the race as it is a great course and the organization is wonderful as well. Yes it is a bit far and a bit more expensive than your usual 2000-3000 road race (4000) but you get free hot bath and a nice (big) pouch (not sure how to call it).
I will probably not do it again – although I’ve heard those who say that return for more.
- I was totally lost pace wise with no km marks.
- It snowed throughout the entire race and I was wearing a singlet.
- I have falling phobia. I wear cycling shoes when I cycle but do not clip them for fear of falling. I do not run down a steep mountain but slowly and carefully crawl down at a speed of 2 meters / 5 seconds.
With that said I had decided to take this as a fun run. Once at the start though I was pumped up and ready to run it. The first 2 km were uphill (and paved), and by uphill I mean a 50 – 60 degree slope. Some how though I kept myself in the lead for the first 15 minutes at a comfortable pace. Perhaps I should have pushed harder (perhaps this was a bad decision all in all). Then the trail began and with it came the snow, the uneven ground and gone were the leaders. I was able to stay in the top 7 places until the 10th kilometer (marked). At this point though I knew winning or even staying top 10 was out of the question. The pace felt easy, the competition level at mine, but it hit me: I am not a mountain person. Every time there was a downhill somebody went by me and usually that somebody was not even at sight before the downhill began (and would be out of sight after the descend).
Between kilometer 10 and 11 the trail was very beautiful. I don’t think I’ve used the word beautiful in previous reports, but it really was a nice view. At this point the course runs along a shallow stream shaded by trees with just the perfect amount of sunlight going through.
Between kilometers 13 – 14 the trail was hell. I was still in the top 10 positions and actually felt rested after the easy run along the stream. Probably with a lot more energy left in me than the 400 runners behind me. Then it came … the last long descend. It looked like a cliff. I looked back and could see nobody. I had at least a minute lead on the guy behind. I grabbed the rope tightly and began going down. Step one, two, three (out of 300) … 10, 11 … osakini a Japanese tarzan flew by me jumping down. CRAZY I thought. 12, 13 – 25, 45 … osakini 2 wildmen went by me SUICIDAL. 50, 80, 81 …. Another two JEEZ … oh man I just need to get this 100 meters over with. In that descend only some 10 – 15 runners went by me. Kept running until the trail’s end at a shrine where a long flight of stairs waited. I was frustrated, freezing and tired at this point. Ended up walking half of the stairs been passed by some other runners there was well.
It was over, my first trail run.
Overall time 1.24.48
Place: 34th
I do recommend the race as it is a great course and the organization is wonderful as well. Yes it is a bit far and a bit more expensive than your usual 2000-3000 road race (4000) but you get free hot bath and a nice (big) pouch (not sure how to call it).
I will probably not do it again – although I’ve heard those who say that return for more.
Wednesday, December 3, 2008
November: Another good month
With a 60 second record improvement at Ageo half I can give closure to this fall season with satisfaction. Not much training this month due to the half marathon and a cold I caught on the last week, but the runs done were all of quality. I now have one more race left next month and that will be it for 2008. Whatever result I get, this will be a successful year in sports for me.
November
1.- Jog 11 km
2.- Rest
3.- Jog 20 km @ 4.08 pace
4.- Jog 17 km @ 4.10 > 3.40 pace
5.- Rest
6.- 13,250 meters tempo – 47.50 : Total 20 km
Avg: 3.36
7.- Jog 17 km
8.- Jog 13 km
9.- Trail jog at Takao: 17 km
10.- Jog 17 km
11.- 8 x 1000 – 1 min 200 meter recover jog : Total 18 km
3.36 – 3.28 – 3.26 – 3.24 – 3.21 – 3.18 – 3.17 – 3.03
12.- Rest
13.- Jog 15 km
14.- Jog 14 km
15.- Rest
16.- Ageo half marathon : 1.13.39 (read report) PB
Total: 26 km
17.- Rest
18.- Rest
19.- (3 x 2000) + 3000 – 5.30 min 600 meter recovery jog : Total 20 km
6.23 – 6.24 – 6.27 – 9.31
20.- Jog 17 km
21.- Jog 18 km
22.- sick
23.- sick
24.- sick
25.- Jog 13 km
26.- Jog 15 km
27.- 2 x 5000 – 4 min 400 meter recovery jog : Total 19 km
16.44 – 17.19
28.- Jog 20 km
29.- Rest
30.- Jog 18 km
Total running: 345 km
November
1.- Jog 11 km
2.- Rest
3.- Jog 20 km @ 4.08 pace
4.- Jog 17 km @ 4.10 > 3.40 pace
5.- Rest
6.- 13,250 meters tempo – 47.50 : Total 20 km
Avg: 3.36
7.- Jog 17 km
8.- Jog 13 km
9.- Trail jog at Takao: 17 km
10.- Jog 17 km
11.- 8 x 1000 – 1 min 200 meter recover jog : Total 18 km
3.36 – 3.28 – 3.26 – 3.24 – 3.21 – 3.18 – 3.17 – 3.03
12.- Rest
13.- Jog 15 km
14.- Jog 14 km
15.- Rest
16.- Ageo half marathon : 1.13.39 (read report) PB
Total: 26 km
17.- Rest
18.- Rest
19.- (3 x 2000) + 3000 – 5.30 min 600 meter recovery jog : Total 20 km
6.23 – 6.24 – 6.27 – 9.31
20.- Jog 17 km
21.- Jog 18 km
22.- sick
23.- sick
24.- sick
25.- Jog 13 km
26.- Jog 15 km
27.- 2 x 5000 – 4 min 400 meter recovery jog : Total 19 km
16.44 – 17.19
28.- Jog 20 km
29.- Rest
30.- Jog 18 km
Total running: 345 km
Saturday, November 29, 2008
AU smart: Gotta love japanese phones
About a month ago I finally got a new phone (I had been using my previous one for over 3 years) after my old one stopped breathing. Did not get a new model as I wanted one made by SANYO and their latest mobile was from the spring lineup. Why SANYO? Because their phones have a really useful dictionary software that allows me to read and copy/paste Japanese characters without having to leave email mode (most dictionaries force you to leave your email and get into the dictionary program to use it).
Anyways, fortunately the phone was new enough to have the AU smart sports software installed. This new software (not so new anymore) with the use of GPS allows walkers, runners and cyclists know the distance they cover and the speed they are going to on any given training session. The software also shows you a map of where you are at any given point during your journey. It also has other features such as calories-burned counter, mp3 player and a website where you can record your daily training.
I've had my phone for a bit over a month already and two days ago finally decided to give the system a try. Pretty useful and accurate. I will definitely be using it whenever I do free runs to know the distance I am covering. And good thing the phone I have is water proof so sweat and rain shouldn't be a problem ... wonder though if it is free of charge hmmm....
Anyways, fortunately the phone was new enough to have the AU smart sports software installed. This new software (not so new anymore) with the use of GPS allows walkers, runners and cyclists know the distance they cover and the speed they are going to on any given training session. The software also shows you a map of where you are at any given point during your journey. It also has other features such as calories-burned counter, mp3 player and a website where you can record your daily training.
I've had my phone for a bit over a month already and two days ago finally decided to give the system a try. Pretty useful and accurate. I will definitely be using it whenever I do free runs to know the distance I am covering. And good thing the phone I have is water proof so sweat and rain shouldn't be a problem ... wonder though if it is free of charge hmmm....
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