Weight: 76.6 BMI: 14.9 Man it's frustrating that I fluctuate just a little in my diet and have such an increase in weight and BMI. Got to stay disciplined, I guess...
RHR: 40. This was a bit of surprise, as I took it after the boys were up and playing in the other room, so I thought it would be hard to relax enough to get a good reading. Hopefully it being a bit lower than last time is a good sign, although it may be related to the fact that I used the Suunto this time and the Garmin last time, although it shouldn't...
Sun: 55:06/141/BF/3/Confidence up. This was a run on a treadmill at the TAC. It was my first time doing a serious run on a treadmill and was pretty interesting. I was able to regulate the speed and grade of the machine easily, so did some uphill stuff as well. Really felt like I was booking for most of it, and my speed topped out at 13.6 kph, which works out to about a 4:25 pace. Definitely the fastest I've run BF for any extended period of time. I did feel a bit conspicuous, and was disappointed when the manager spoke to me afterwards about their shoes rule. I would expect that at a Japanese gym, but not at an American gym. Poor guy had to clean up some serious sweat, too.
Mon: 1:00:47/143/MWU4/2/Confidence down. My first run it the new MWU4s! I was worried at first because the heel cup is a bit intense, and my big toe on my left foot was touching the top of the front part of the shoe, but it turns out that running in them was much better than walking in them. That big toe does feel slightly bruised now, which is of concern after such a short run since these are intended to be my marathon shoe. Hopefully they will stretch out a bit. This run was frustrating again in how slow my pace was. I didn't use the Garmin, but did check my pace various times, and although it started out around 4:45, it got progressively slower to around 5:00. I thought it was the headwind at first, but didn't seem to change when I turned around. I also played with nose breathing for a few kms, and it was interesting, but I wonder if there is any real benefit to it. I really hope the pace is connected mainly to the heat and humidity!
Tue: Wed: 57:07/142/Ultras/2/Confidence down. Another hard run in the heat and humidity. My legs were feeling a bit tired from four consecutive days of running, especially a little stiffness in my right calf. Felt like I was working really hard, but was probably barely keeping a 4:45 pace, and even that was setting off the HRM alarm a lot. I did manage to do nose breathing for pretty much the whole run, which was challenging and a little frustrating at times. The Ultras felt good.
Wed: 54:58/142/Ultra/3/Confidence up. I read a timely article in Running Times today about what a strong effect heat and humidity has on your running performance and heart rate. And as if to reiterate, this run home was in much cooler and less humid weather, and although it was the exact same run as yesterday, it was over two minutes faster, and felt much easier, even with nose breathing.
Thu: Bike 33k. Miho's b-day!
Fri/Sat. Rest. Family camping!
Total time: 3:47:11. Was hoping to get in a bigger week, but summer vacation came and so be it!
Monday, July 25, 2011
Monday, July 18, 2011
Aerobic Base Training Week 7
Weight: 76.6 BMI: 14.1
Weighed in at 75.6 at my health check last week, so don't know if our scale is a bit heavy, or if I was just a bit dehydrated that day...
Sun: 1:10:25/143/Ultra. Almost bailed on this Sunday evening run after having friends over for lunch, but glad I didn't. Was a hot but nice evening, went out along the Arakawa with the intention of going as hard as possible within my MAR. Pretty stiff headwind going out, but also got a nice push on the way home. Bottom of right foot was a little sore at the end, but otherwise a good run.
Mon: Bike 33k
Tue: 41:11/141/BF/1/Conifdence Down. This was supposed to be an easy barefoot run along the Sumidagawa running path before going in to work. My legs were stiff from the beginning, but then got better, but the issue is that I started to get blisters in the middle of both feet, despite that I didn't feel like I was going that hard. I cut the run short to be cautious, but it didn't end up helping much, as I spent the rest of the day working up in Kashiwa and climbing a ladder in tabi many times, so by the end of the day, both feet were really screwed!
Wed: Bike 33k. Blisters really painful!
Thu: Bike 33k. Blisters better, but still hurt.
Fri: Rest. Had teaching in the morning, and then it was too hot to run. Couldn't time it right, so decided to take the day off.
Sat: 1:34:06/18.5/5:03/143/Zoom XC/2/Confidence down. This was supposed to be a faster long run, as I rested the day before and hadn't run since Tuesday. But my legs were stiff from the beginning, and the damn HRM wouldn't stop beeping. I have to attribute it to the heat and humidity, which were both intense, even at 8:30 a.m. Ran in my new Mizuno singlet and shorts, and was pretty happy with those, at least.
Total time: 3:25:42. I was thinking it was probably a good week to back off, and that's the way it worked out. I'll hope for better next week...
Weighed in at 75.6 at my health check last week, so don't know if our scale is a bit heavy, or if I was just a bit dehydrated that day...
Sun: 1:10:25/143/Ultra. Almost bailed on this Sunday evening run after having friends over for lunch, but glad I didn't. Was a hot but nice evening, went out along the Arakawa with the intention of going as hard as possible within my MAR. Pretty stiff headwind going out, but also got a nice push on the way home. Bottom of right foot was a little sore at the end, but otherwise a good run.
Mon: Bike 33k
Tue: 41:11/141/BF/1/Conifdence Down. This was supposed to be an easy barefoot run along the Sumidagawa running path before going in to work. My legs were stiff from the beginning, but then got better, but the issue is that I started to get blisters in the middle of both feet, despite that I didn't feel like I was going that hard. I cut the run short to be cautious, but it didn't end up helping much, as I spent the rest of the day working up in Kashiwa and climbing a ladder in tabi many times, so by the end of the day, both feet were really screwed!
Wed: Bike 33k. Blisters really painful!
Thu: Bike 33k. Blisters better, but still hurt.
Fri: Rest. Had teaching in the morning, and then it was too hot to run. Couldn't time it right, so decided to take the day off.
Sat: 1:34:06/18.5/5:03/143/Zoom XC/2/Confidence down. This was supposed to be a faster long run, as I rested the day before and hadn't run since Tuesday. But my legs were stiff from the beginning, and the damn HRM wouldn't stop beeping. I have to attribute it to the heat and humidity, which were both intense, even at 8:30 a.m. Ran in my new Mizuno singlet and shorts, and was pretty happy with those, at least.
Total time: 3:25:42. I was thinking it was probably a good week to back off, and that's the way it worked out. I'll hope for better next week...
Monday, July 11, 2011
Aerobic Base Training Week 6
Weight: 76.4 BMI: 14.1 RHR 42
Used my Garmin for RHR this time, and don't know if it is related, but it was high for a while 45-50. I had to consciously relax and breathe to get it down to 42. I don't know if that is the most accurate way to do it or not...
Sun: 1:29:51/19/4:44/142/Ultras/3/Confidence up. Another good Sunday run. Got up at 6:00 a.m. for this one before working on the farm in Kashiwa, and it was already blazing hot when I got out the door at 6:30. Went to the 21k mark on the Arakawa and did 10 downhill repeats, which accounts for the slower average pace. It is a bit too short of a hill, but it was interesting anyway. Was a little tired on the way back, but not bad. Then really got my butt kicked with a full day of manual labor out in the hot sun!
Mon: Rest. A day with the boys!
Tue: 53:23/142/Ultras/3/Confidence up. What a difference a full day of rest makes! Worked pretty hard to stay at my MAR during this run, and am pretty confident I was keeping around a 4:30 pace. Wish I had more varied terrain and more hills to run on, but it was a good summer night run anyway.
Wed: Rest, but again not really. Hard work at the farm, very physical, so decided to forego the run.
Thu: 43:35/138/Ultra/2/Confidence up. This was a recovery run, recovery both from the previous day's manual labor, and from my health check and swallowing all that barium. Just took it easy, and did not try to to hit my MAR.
Fri: 54:20/142/Lunas/2/Confidence up. My first hard run all the way home in the lunas. Overall, it went quite well, I was really pushing to hit my MAR through a lot of it. My feet felt fine, and only slight irritation between my toes in the right foot (last time it was the left). I also felt a little irritation in my left foot outside, the ball, and I wonder if it is because it is a bit loose for some reason. I did the cool down BF, and was a bit shocked to see that the leather on both shoes was starting to delaminate slightly.
Sat: 1:00/12k/5:00/143/BF/2. This was definitely a recovery run. I was pretty beat from running hard home the day before, but was pretty happy that I could go out BF after that. Ran mostly on grass, and did try to take it easy, but my HR kept going up, despite that I was taking it easy. It was at least partly because it was super hot!
Total time: 5:01:09. A solid week, good to get over 5 hrs finally, although mileage probably still not very high. Don't really need to start a build up until late August, so should be fine for now. May need to actually consider taking a light week soon?
Used my Garmin for RHR this time, and don't know if it is related, but it was high for a while 45-50. I had to consciously relax and breathe to get it down to 42. I don't know if that is the most accurate way to do it or not...
Sun: 1:29:51/19/4:44/142/Ultras/3/Confidence up. Another good Sunday run. Got up at 6:00 a.m. for this one before working on the farm in Kashiwa, and it was already blazing hot when I got out the door at 6:30. Went to the 21k mark on the Arakawa and did 10 downhill repeats, which accounts for the slower average pace. It is a bit too short of a hill, but it was interesting anyway. Was a little tired on the way back, but not bad. Then really got my butt kicked with a full day of manual labor out in the hot sun!
Mon: Rest. A day with the boys!
Tue: 53:23/142/Ultras/3/Confidence up. What a difference a full day of rest makes! Worked pretty hard to stay at my MAR during this run, and am pretty confident I was keeping around a 4:30 pace. Wish I had more varied terrain and more hills to run on, but it was a good summer night run anyway.
Wed: Rest, but again not really. Hard work at the farm, very physical, so decided to forego the run.
Thu: 43:35/138/Ultra/2/Confidence up. This was a recovery run, recovery both from the previous day's manual labor, and from my health check and swallowing all that barium. Just took it easy, and did not try to to hit my MAR.
Fri: 54:20/142/Lunas/2/Confidence up. My first hard run all the way home in the lunas. Overall, it went quite well, I was really pushing to hit my MAR through a lot of it. My feet felt fine, and only slight irritation between my toes in the right foot (last time it was the left). I also felt a little irritation in my left foot outside, the ball, and I wonder if it is because it is a bit loose for some reason. I did the cool down BF, and was a bit shocked to see that the leather on both shoes was starting to delaminate slightly.
Sat: 1:00/12k/5:00/143/BF/2. This was definitely a recovery run. I was pretty beat from running hard home the day before, but was pretty happy that I could go out BF after that. Ran mostly on grass, and did try to take it easy, but my HR kept going up, despite that I was taking it easy. It was at least partly because it was super hot!
Total time: 5:01:09. A solid week, good to get over 5 hrs finally, although mileage probably still not very high. Don't really need to start a build up until late August, so should be fine for now. May need to actually consider taking a light week soon?
Tuesday, July 5, 2011
Aerobic Base Training Week 5
Weight 76ish BMI 14.1
Sun: 1:40/22.2/4:30/143/Ultra/3/Confidence Up. What a difference one day off makes. Got up at the normal time and headed out the door by about 8:30. Nice cloudy, cool day and great for running. I tried the ultras with socks and they worked great, no feet issues at all. Pace felt good the whole way, but did start to slow for the final few km, and got a slight cramp in my stomach. One bathroom break, but otherwise no issues. If only I could have great runs like this every week!
Mon: Bike 33K Didn't keep track of HR
Tue: 45:59/142/BF Waited to long to record this run, so don't really remember it, but pretty sure it was partly in the Lunas and then the rest BF.
Wed: 54:31/142/Ultras. Can't really remember this one either...
Thu: Rest. Went out to work on the new project in Kashiwa, so it wasn't really rest! Then went out drinking...
Fri: 50:32/140/Ultras. Stiff legs from working the day before.
Sat: Rest. Went out to Chiba to Miho's family and planned on running, but decided to be social and run the next day instead.
Total time: 4:11:02. Keep intending to try get in six days, but rarely getting in more than four. Will not stress about it, as I'm still building my base and don't really need to intensify things until after the summer.
Sun: 1:40/22.2/4:30/143/Ultra/3/Confidence Up. What a difference one day off makes. Got up at the normal time and headed out the door by about 8:30. Nice cloudy, cool day and great for running. I tried the ultras with socks and they worked great, no feet issues at all. Pace felt good the whole way, but did start to slow for the final few km, and got a slight cramp in my stomach. One bathroom break, but otherwise no issues. If only I could have great runs like this every week!
Mon: Bike 33K Didn't keep track of HR
Tue: 45:59/142/BF Waited to long to record this run, so don't really remember it, but pretty sure it was partly in the Lunas and then the rest BF.
Wed: 54:31/142/Ultras. Can't really remember this one either...
Thu: Rest. Went out to work on the new project in Kashiwa, so it wasn't really rest! Then went out drinking...
Fri: 50:32/140/Ultras. Stiff legs from working the day before.
Sat: Rest. Went out to Chiba to Miho's family and planned on running, but decided to be social and run the next day instead.
Total time: 4:11:02. Keep intending to try get in six days, but rarely getting in more than four. Will not stress about it, as I'm still building my base and don't really need to intensify things until after the summer.
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