6/25 - 7/1

6/26(Tue)

I woke up at 5:45am and started to run from 6:10.It clear and the temperature was 73°F.I ran 5.1 mile loop of the Central Park. I finished the loop in 38'30"; 7'33" per mile.
It was a good start of the week.

6/27(Wed)

I could not wake up that morning. So I ran from 6:30pm.The temperature was 84°F. It was so muggy evening.I ran whole loop of the Central Park. I finished the loop in 45'56"; 7'39" per mile.
I was drenched in sweat during the training.

6/28(Thu)

I joined the running class by NYRR as usual.
It was slightly raining. It was better than the muggy weather of the day before. And due to the rain, there were fewer runners than usual.The menu was 1mile run x 3. We started from the east drive at E6801 pole and head south to the marathon goal.I did each lap with 6'02', 5'59", 5'59".
Actually I wanted to run the last lap faster; around 5’55”. But there were not faster runner I could follow, so I leaded the group; I could not push myself enough.

6/30(Sat)

I ran in the evening after watching the Yankee game at the stadium.
The temperature was 79°F. It was not cool, but I got used to hot weather after the training of this week.This day, I ran 2 whole loops of the Central Park. I finished 12miles in 1:46’00”; 8'50" per mile pace. I did slower pace than usual.

7/1(Sun)

I started to run at 9:15. It was a beautiful morning. The temperature was 65°F.
I ran a whole loop and 4 mile loop of the Central Park.The time was 47'48" for the whole loop and 30'09" for the 4 mile loop. The average pace was 7'47".

My weekly mileage was 36.1. I cleared the target of 36.Next week, my target will be 40. I will go to the Yankee Stadium every day. So to run 40 mile in the week will be another challenge for me.

6/20 - 6/24

6/20(Wed)

I woke up at 5:45am and started to run from 6:10.
It slightly rained. The temperature was 70°F.

I ran 5.1 mile loop of the Central Park same as the day before.
I finished the loop in 39'28"; 7'44" per mile.

6/21(Thu)

I joined the running class by NYRR first time for three weeks.
The menu was 0.25mile run x 6.
I did each lap with 1'13', 1'14", 1'14", 1'15", 1'15" and 1'15".
According to the Bob's book, this pace is that of sub-6-minute-pace mile in 10K runner's. Actually it was too much for me; 6'15" per mile is enough.
However, I was happy to run the last one in 1'15". I got confidence that I had become a better runner than I was in one month ago, when I did the same work out with 1'19", 1'14", 1'13", 1'14", 1'16" and 1'18".

6/22(Fri)

I ran in the morning for the third time in this week. It is good news.
It was a little chilly this morning. The temperature was 62°F.
I finished 4miles in 33'49"; 8'27" per mile pace.
I felt fatigue from the speed work of the day before and slowed the pace.

6/23(Sat)

I ran a whole loop and 4 mile loop of the Central Park.
The time was 49'08" for the whole loop and 31'26" for the 4 mile loop. The average pace was 8'03".
I started to run at 4:00pm. It was 5:00am of Sunday in Japan when the Saroma 100K ultra marathon started. I tried to imagine how I feel at the start of the 100K race, but I could not. I am not ready yet even to imagine.

6/24(Sun)

I ran three loops of the Reservoir. The each lap was 13'37", 12'00" and 11'28". The average pace was 7'43" per mile.

My weekly mileage was 33.5. I cleared the target of 30.
Next week, my target will be 36. I should run in the morning again. It will be another challenge.

5.1 Mile in the morning

I started this week's training with 5.1 miles run in the morning.

I waked up at 5:45 to start the training at 6:10.
It was a beautiful morning. The temperature was 69°F.

I ran the lower loop of the Central Park.
It took me 39'20" to finish the 5.1 mile loop; 7'42" per mile pace.

The weekly mileage is 5.1. I have 24.9 to go.

6/11 - 6/17

6/12/07

I ran in the morning before I left to work. I started to run on 6:00am.
I don't remember when I did so last time.

I ran the lower loop of the Central Park. I finished 5.1 miles in 39'01"; 7'40" per mile.

The temperature was 68°F. I felt sleepy but enjoyed the morning in the Park.

6/17/07

After 6/12, I was not able to run. I could not wake up early at all.
I was supposed to run 30 miles. However, I could not do it. I ran only 5.1 through Saturday.

On Sunday afternoon, I ran the whole loop of the Park twice; 12miles.
I finished the first loop in 50'11" and the second loop in 48'42".
The average pace was 8'14" per mile.

It was beautiful day. I started my training just after the noon; it was hot. The temperature was 85°F. I thought that it was too hot to run 12miles. But I took water often and controlled the pace to finish 12 miles successfully.

The bad news was I ran only 17 miles. The good news was the pain in my shin was eased during the unexpected rest.

Next week's target is 30 miles again.


It took 1:38'53" to run 12miles.

Shin Splints? - Maybe no problem

After the race on last Sunday, I felt slight pain in my left shin. I thought that maybe it was one of the typical injury of runners, shin splint.

According to the Bob Glover's book, the causes of the injury are "tight clf and hamstring muscles; muscle imbalance- weeknesses in the fron of the leg compared to the back of the legs; running too high on toes; overstriding; leaning forward while running; running shose that are inflexible or have heels that are not thick enough; sudden change from soft to hard surfaces; slanted surfaces; sudden changes in mileage, speed training, or hill running".

For my case, the speed training with a new running shoes should have been the one. On 5/31 I did speed work by NYRR with my new shoes. I did so because I would like to run the Sunday race with that shoes. Usually I use insoles for my running shoes to support my arches. However, I misses to use them at the speed training. The shoes are for light racing shoes with thin heels. I felt very slight pain after the speed work. So I used the insoles at the race. But it might be too late. That is the story.

I tried to run on Wednesday. But I felt storonger pain and stopped the training after 10 minutes. I decided to take a rest for couple of days.

And I tried again today. I ran around the Reservoir of the Central Park. I did three round of it, which was 4.8 miles, in 37'50". The average pace was 7'53" per mile.
I focused my attention on my thin. If it hurts, I should stop and take another rest maybe one more week; such rest could make it impossible for me to try PR in my next race in July.

And it was fine. I felt slight stiffnes but no pain. On wednesday, it was defnitely a red signal. Today it was a yellow. I was relieved so much to realize that I can keep training for my next target.

I will run 30 miles next week and skip the speed work of this week.

9.9 mile

I was supposed to run 10miles today in the morning.
However, I was not able to get up early. I started my training on 12:30pm.
I ate steak and drunk a glass of brandy last night, maybe that was why I woke up late.

As soon as I started to run, I found that it was too hot and the sun was too tough to for me run 10 miles. So I stopped after I finished 5.1 mile loop. The time was 42'31". I realized that I was not ready to run in summer condition.

I ran again in the evening at 6:40pm.
The weather was much better at that time. I ran around the Reservoir. I did 3 loops; 4.8miles. Each lap was 12'42", 12'21" and 11'27.

The total mileage was 9.9 miles and the average pace was 8'00" per mile.
The weekly mileage was 26, 4miles to go.

6 miles at another slightly brisk pace

It was another beautiful summer day today.
I started jogging at 6:45pm. The temperature was 80°F at that time.

Today I ran the whole loop of the Central Park; 6miles jog.
I ran at 7'27" per mile pace to finish in 44'44".

The weekly mileage is 11.1, 18.9 to go.

5.1Mile at a slightly brisk pace

It was so beautiful day today. The temperature at 7pm was 73°F; much better to run than last weekend.

Today I ran 5.1 mile loop of the Central Park.
I finished the loop in 38'06", 7'28" per mile pace. It was a little faster pace than my base pace, however I felt very good.

The weekly mileage is 5.1, I have 24.9 to go.

5/21 - 5/27

My next target is 10K race on 7/14/07.
I am going to prepare for it. I have 7 weeks to go.

Because I need both speed and endurance, I have to train to enhance both of them.
As I feel that I have to improve my aerobic capacity, I would like to put the speed work with the NYRR's running class in the center of my training and I would like to enhance my endurance with weekly mileage of up to 40 miles per week.

My training of last week was as follows.

5/24(Thu)

I joined NYRR's running class.
The menu was 6 x 0.25mile run at the track on the great hill of the Central Park.
The rap of each run was 1'19" 1'14" 1'13" 1'14" 1'16" 1'18".
It was so tough work out. I could not keep the pace through the last rap. Maybe I should have run middle raps at 1'15". But it should be good training because I was able to challenge my limit.

Including the jogging from PS6 to great hill, the mileage was 5.5miles.

5/25(Fri)

The temperature was 89°F at 4:30pm. It was so hot.
I ran a 4mile loop of the Central Park.
I did in 36'55", 9'14" per mile.
Due to the speed work of the day before, all of my body were so soar.
I could run only at the slow pace.

5/26(Sat)

I began my training after I came home after the Yankee game.
It was another hot day, the temperature was 83°F at 6:20pm.
I ran the whole loop and the 4mile loop of the Central Park; 10 miles.
The time was 50'38", 8'26" per mile for the whole loop and 32'00", 8'00" per mile for the 4mile loop. The average pace was 8'16" per mile.

5/27(Sun)

I began my training at 11:00. The temperature was 74°F. It was better.
I ran the whole loop of the Central Park.
As I felt that the fatigue from the speed work of Thursday's class was eased, I ran at the brisk pace.
I finished 6miles in 44'52", 7'29" per mile.

My weekly mileage was 25.5 mile. I will run 30 miles next week. I would like to start the morning run.

12miles LSD

Today, I ran 12miles at an easy pace.

Due to the AIDS Walk, the Central Park was so crowded and I could not run there.
So I ran the outside streets of the park.
I started from the Central Park West Avenue at 100th street and head north.
I turned to the right at 110th street and made another right at 5th Avenue to head south to the other end of the park. And at 59th Street I turned to right to Columbus circle and made the final right to the north to 100th street. I finished the course in 56'14".

After the out side rectangle, the AIDS Walk people had gone. So I ran the whole loop of the park.
I finished the loop in 48'30".

The average pace was 8'44" per mile.

My weekly mileage of this week was 21.2.
Next week I am going to run 25 miles.

The last week

4/24
I participated in the running class by NYRR as usual.
The menu of the day was 6 x 0.25mile at a dirt track on the top of the Great Hill of the Central Park.

The time of the each run was 1'33", 1'39", 1'37", 1'36", 1'35" and 1'32". The total time was 9'32", the pace was 6'21" per mile.

I joined 8'00"-to-8'30"-per-mile-in-5K-race gruop that evening. That pace was slower by two minutes than usual group.
I don't need a speed work with the NY marathon 5days ahead.

4/28
The day before the marathon, I ran 4mile loop in the Central Park.
I ran the distance in 29'55". The pace was 7'29" per mile, which was almost the marathon pace.
Now I got ready.

2 weeks to go

4/17(Tue)
I participated in the running class by NYRR as usual. It was raining and chilly evening.
There were less runners than usual participated in the class. Because it was the next day of the Boston Marathon those who ran there were not there.
The course of the day was along the east edge of Manhattan along the East river. We ran from 81st Street to the bridge at the 106th street. It was 1.25 miles course. We ran through there three times.
I was not fully recovered from last Saturday’s half marathon in Brooklyn. So I felt so tired after the first one and was not sure I was able to do next two runs. But I did.
The time of each run was 7’52”, 7’45” and 7’40”. The average pace was 6’13” per mile. I managed to keep up with other runners and ran through three laps. It was a good exercise.

4/19(Thu)
I ran along the whole loop of the Central Park.
It was a beautiful evening. The temperature was 60+.
I finished 6miles in 46’17”; it was 7’43” per mile pace.

NJ Marathon is 9days ahead.I will run 12 miles tomorrow and run 4miles race on Sunday and taper the training mileage next week to ease my fatigue.

6 miles at the base pace - 3 weeks to go

It is the fiscal year end closing season. It is the busiest time for me.
I was not able to have time for running on Monday and Tuesday. I cancelled the running class for the first time in this session.

Today I managed to come home early and started to run from 7:45pm.
I ran around the whole loop of the Central Park.
The sun had just settled. It was cloudy and the temperature was 45F°.

Today I tried to run at my base pace of 8minutes per mile. And I did.
I finished 6 miles in 47'39", 7'57" per mile.

I'm not very sure I have time however I would like to run 40 miles in this week. I have 34 to go.

4/5 - 4/8

4/5(Thu)
I ran in the morning before work. It was the first morning run after the NYC marathon.
I jogged around the 4-mile loop of the Central Park. I finished 4 miles in 34’20”, mile 8’35” pace.
Running in the quiet park with hearing birds’ singing, morning run is my favorite.

4/7(Sat)
A walk off home run by A-Rod made the worst game into classic game. Today’s Yankee game was exciting. The bad news was Igawa and Matsui…
I ran after returning to home from the game. I jogged around the whole loop of the Central Park at brisk pace. I finished 6 miles in 44’41”, 7’27” per mile pace.

4/8(Sun)
I did long run training of 22 mile.
It was the second of this season. The first one was 18 mile on 3/25.

It was cloudy and windy. The temperature was 37°F.
I ran 3 whole loop (6 mile) and 4 mile loop.
I was supposed to run at 8’30” per mile pace. But I starter too fast and ran even faster at the second and third whole loop. My time was 48’54”, 47’44” and 47’25”, the pace was 8’09”, 7’57” and 7’54” per mile. Yes, it was too fast.
I was so exhausted in the last 4 mile loop. Both of my physical and mental condition fell down. I was not able to keep the pace. It took 37’11” to finish 4 miles, 9’38” per mile pace.
It was not perfect, but it was good training because I realized that my winter mileage was not enough to run the marathon at my best pace. I have to decide race pace for the NJ marathon in 3 weeks. Today’s training provided me much information on my condition, which I should consider most in planning the race.

2 miles x 2; 4weeks to go

Tuesday is NYRR running class day.
I participated in the class as usual by taking a day-off to watch the game.

It was a nice weather day today, however it was a little cold at 6:45pm when the class began.

Today's menu was 2 x 2 mile run in the Central Park.
We started at a small bridge close to the entrance at the Columbus Circle. And run north to the 72th street cutoff. Turn right at the cutoff to the East Drive. Turn right again at the East Drive and run south along the drive to the goal in front of the Tavern on the green.

The time was 12'26" for the first one and 12'27" for the last one. It was 6'13" per mile pace. It was not bad. Especially it was important for me to be able to keep the pace in the second run.

After that we ran extra 3 miles. I think the pace was 7'30" per mile.
My weekly mileage is now 7 miles; I have 38 miles to go.

12 miles at an easy pace

It was clear at 10:00am in NYC. The temperature was 48°.
There were so many runners in the Central Park in this spring Saturday. I thought that some of them should be in the training of the Boston Marathon on 4/16.

Today, I ran 2 whole loops of the park; it is 12miles.

I started at an easy pace of around 9 minutes per mile and picked up the pace to the base pace of 8minutes per mile.
The time was 51'48" for the first loop and 48'26" for the second one.
I finished 12 miles in 1:40'14". The average pace was 8'22" per mile.

My weekly mileage is 28.6, 6.4 to the target.

I will run 10K race tomorrow in the park.
Because the first 3 miles of the course is tougher than the rest I should try not to push too much in the first half. I would like to keep 6'30" per mile pace through the race and finish in 41'00".

6mile at brisk pace

It was a beautiful day in the morning today.The temperature was 50°F.
It was perfect day for running!

I ran the whole loop of the Central Park.
I was supposed to run at my base pace of 8minutes per mile.
However, due to the great weather I did at brisk pace.

I ran 6miles in 43'55". It was 7'19" per mile. Actually it was too fast.

I will ran 18miles at an easy pace tommorow.

6 miles at an easy pace

I was not sure I have time to run today, as I might have to stay late in the office for some task to be done. And I had time because the task was postponed. I was not sure it was a good news or bad news. I still have heavy task...

Anyway I had time to run. So I jogged around the whole loop of the Central Park from 6:50PM. The temperature was 38°F however I think that windchill was under the freezing point.

As I was not fully recovered from yesterday's speed work I ran at an easy pace.
I ran 6miles in 52'15"; it was 8'43" per mile pace.

The weekly mileage is now 6.5 miles. I have 23.5 miles to go.

Interval Training at the Cat hill: 6 weeks to go

I have only 6 weeks to the NJ marathon on 4/29.
Due to the injury, my training is behind the schedule so much.
But the good news is... I am finally recovered from the injury and am ready to pile up my weekly mileage.

Today I participated in the running class by NYRR.
The other good news is... Spring is just around the corner.
The weather was mild and comfortable this evening. Compared with the last week's snow storm.

The menu of this evening was the interval run at the Cat hill and extra 1mile run.

It was same as 1/30; at that time I pushed too much despite of my injury, and I cannot run the extra 1 mile.

Today, my time of each run was
1'42" 1'36" 1;33" 1'32" 1'30" 1'31"

And I finished the extra mile in 6'10". I had ran in 6'45" at the last time.
What a difference it is, both with the time and the pain!

This week, I will run 30miles. 27.5miles to go.

Weekend run of 6miles and 12 miles

3/17(Sat) 11:30AM Clear 35°F

6miles in 47'50" / 7'58" per mile / 1 whole loop in the Central Park

3/18(Sun) 12:45PM Clear 36°F

12miles in 1:34'13" / 7'51" per mile / 2 whole loops in the Central Park

---

The snow started late Thursday. It was continuously

falling down all the Friday.

Finally it stopped early Saturday.

I think we had over 10 inches of snow on Saturday morning. But it was cleared from the Central Park drive when I started jogging on Saturday morning.

I live in Manhattan...

Today I ran 12miles for the first time almost in 2months. I felt that my aerobic ability had been ruined so much during the injured times. But I was able to get through 12miles at a pace of under 8miles per mile. It was good news.

During today's run a man talking to me when I passed him at the north hill.

He was in his 20 miles run. According to him, he was training for the Cincinnati Marathon on May 6th.

His marathon is 1week later of mine, the New Jersey Marathon. But his training is much ahead of mine so far. I felt guilty a little. But I might not have to feel like that.

I will run 18miles next week. Maybe it is not too late.