Running, with a cold

I haven't run since Monday.  Monday and Tuesdays were supposed to be rest days, but on Wednesday I had a teachers' meeting and had to wake up super early (for me).  So Wednesday's run became Thursday's run.  Unfortunately, I think I caught a cold from one of my students.  Kids are always getting sick and being a teacher, we're always getting sick from the students.  Luckily, it's not a bad cold.  I have a little cough and my throat is scratchy, but not sore. Also, my left knee was really sore yesterday night.  Walking up steps actually hurt just a little bit.  I probably shouldn't have gone for a run, but I woke up early and didn't know what else to do.  I hate just being in bed.  I had to move around and do something. 

And the most surprising thing about today's run was I feel it was one of my best! I got faster each split! Even my "fastest" speed per split got faster in each split.  I really can't believe it.  That was something that I wasn't expecting.  I thought I wouldn't have any energy to go faster.  Just running was going to be good.  But then, the energy spewed forth from my body and I was able to get faster and keep a good mindset throughout the run.  I love those little surprises.  

Now it is time to drink some hot lemon water with honey and hope that that will help me on the road to recovery.  This cold needs to go now!

Follow my run!

http://runmeter.com/886666d72192b648/Run-20130530-0813?r=e

14 kilometers under my belt!

Well, today was a very good day for me so far.  I was able to run 14.52 kilometers (9 miles!) this morning!  I have such a feeling of accomplishment.  Three months ago, if you would have told me I would be able to run 14 and a half kilometers I would have called you crazy.  But now, wow.  I mean it's all I can say!

The run started out good...of course I had an energy gel before this long run.  I was able to keep a good pace, or so I thought!  My body felt fine throughout the first five kilometers.  But during the fifth kilometer, my body felt a little bit like it was shutting down.  The run felt a little harder to do.  Somehow, I found the energy and stamina within me to at least make it another kilometer before I took a quick rest.  I refueled on another energy gel and drank some water.  After that little break, I felt great and good to go.  The next couple of kilometers were quite easy.

It makes me wonder if I was crashing from the first energy gel.  I also ate two bananas before my run today. Usually the bananas charge me up enough to keep going and no crashing feeling.  The only difference today was the energy gel.  So it really made me ponder if I was feeling a crash.  After my second energy gel there was no crashing feeling at the end of my run.  I even got a little faster during the last kilometer or so of my run.  I think any runner would agree, being able to go a little faster at the end of a run is the best feeling!

I also think my right foot is a little different.  It doesn't point straight forward, but slants to the right.  I know I had an injury there from soccer during middle school, but I didn't really think it affected me too much.  This run today felt a little harder on my right leg.  It was only my lower right leg, calf area if you will.  My knee felt fine.  But the ankle area and shin area of my right leg were a little sore.  While I was running I looked down at my feet and noticed the right foot does slant a little.  Not really sure what to make of that at this point, but I guess it will be a Google search type of day!

The construction area I run pass has improved a little.  There is the beginnings of a road.  And it looks like I can start to see the beginnings of where the new houses' lots will be.  Here is the next photo!

Follow my run!

http://runmeter.com/886666d72192b648/Run-20130526-0813?r=e

Saturday

So today was supposed to be a 3 kilometer run, but I did a 4 and a half kilometer run  It was perfect.  Since yesterday was a rest day, I had a lot of energy for today.  Weather was a little cloudy, with some sunshine, so it wasn't a bad run in that way. I'm looking forward to tomorrow's run...13 kilometers! I can't believe I am now a person who looks forward to longer runs.  I never thought I would be that kind of guy.  But here I am, and I have to believe it.  It really is about changing your attitude toward running.  Instead of dreading, and thinking of the pain you have from running...you have to think positive and go with that.  I know I have days that I really don't want to go, but afterwards I always feel so good.  And even when I am tired after my runs, it is a good tired...I feel like I can accomplish anything throughout the day! So here's to a good run tomorrow!

Follow today's run!
http://runmeter.com/886666d72192b648/Run-20130525-1144?r=e

Good Run

Well today was a good run.  Today's goal was conserving energy.  I tried to keep a slower pace in the beginning of my run and then gradually increase my speed in the second half of my run.  It was good, but surprisingly to me, in my third split I actually increased my speed and held that speed pretty well throughout the rest of my run.  Now in my mind, I thought I was slower in my third split and my 4th-6th split was faster. I didn't realize I was actually maintaining speed from the third split.  I am gonna have to work on that.  I know I have to listen to my body more to recognize my speed.  Unfortunately, I feel like my body is wearing earmuffs and playing really loud music and not wanting to communicate with my mind at the moment.  Hopefully that will resolve itself and I can turn down the music and remove the earmuffs.  Although, I do feel like I am getting better at it, I know it's something I still need to work on.

Today's run was a glorious six kilometers.  Tomorrow is a rest day, Saturday will be three kilometers and Sunday, get ready for it...will be 13.5 kilometers! I might make it 14 though.  I usually like to run a little over what is actually scheduled.  Plus, I will have the energy gels for that day!  That might make me a little stronger in mind to make it 14 kilometers.  I am guessing it will take me approximately 90 minutes to do it.  My 12.55 kilometer run was about 75 minutes, so I think that would be a good guesstimate.

Follow my run!
http://runmeter.com/886666d72192b648/Run-20130523-0901?r=e

Another day, another run

Beautiful weather equals a beautiful run, always...no matter how bad I feel, it just does.  There is something about being in the sunshine that does something to the spirit.  But the spring time in Japan was literally like a week long...it feels like we are already having summer weather.  And it's not even June! That scares me a touch.  If it is already getting this warm during the morning, what is July gonna feel like?!?

I was a little disappointed with my first split today.  I thought I ran it a little faster, like 5 minutes 45 seconds-ish but it was over 6 minutes.  I know it doesn't seem like much of a difference, but it's a world of difference to me.  On the good side, I got faster with each split!  AND I felt like I was getting slower with each split, so that is good news for me.  My body is getting used to running! Yay!

I'm also noticing little changes in my body.  I'm getting lines where my legs connect to my body again! It has been so long since I have seen those lines.  My faces feels a little slimmer.  My chest is going up, not pointing down as much any more!!! It's just my belly...like a doughnut, it does not want to leave me.  I know I am going to have to add sit ups or some sort of exercise that can target my abs...but I was hoping the running would take care of that.  Looks like I am gonna have to revamp my workout routine somehow!

Follow my 4 kilometer run!
http://runmeter.com/886666d72192b648/Run-20130522-0857?r=e

Beginning of my Run Week

At the beginning of every "new" run week for me I always go down in the mileage department.  I build up throughout the week.  It usually ends on Monday and begins on Tuesday or Wednesday, depending on when my "rest" day is.  Sunday is usually my long run.  Today, Tuesday, started the run week this week.  My body did not want to do it.  My mind was strong, but my legs were saying no.  I think it was more difficult because I couldn't do a short run yesterday.  Yesterday it was raining cats and dogs during the morning, so I couldn't go for a run at all.  According to the program I am doing, I should walk the day after a long run.  I don't want to walk though!  I am doing this to become a runner, so I usually opt for a short run after my long runs.

I am getting so excited.  My short runs are increasing to about 4 or 5 kilometers per run.  My long runs are increasing nicely.  In two weeks I will have a "shorter run week."  My long run during this is 10 kilometers! That will be considered a short long run! That makes me so excited.  Knowing that I am building up my stamina and I will accomplish that is amazing.  I really need to sign up for some races to keep this momentum going!

I think I also need to give myself a little more time to wake up before I start my run.  I stretched this morning, but my body so didn't want to do it.  Maybe that's another reason my body didn't want to run this morning.

On another note, being in Japan I get news later, rather than sooner, especially from America.  Prayer and good thoughts going out to Oklahoma.  This is a devastating tragedy, but the American people will rally together and help.

Follow my run:
http://runmeter.com/886666d72192b648/Run-20130521-0852?r=e

beautiful 12.55K

Wow~ what a day I have had today.  Not only did I run 12.55 kilometers, but I also have gotten my house pretty well cleaned.  The only thing left to really clean is the toilet and bathtub.  I can't believe how productive I have been after that long of a run.  And for the record, it was my first time running for over an hour!  I think I only made three pit stops for water.  I'm just beyond the moon today!  I wish every running day were this good.

There were two new things with my run today:  (1) Backpack and (2) Energy Gels.  Let's talk about the backpack first.  Now it isn't an ordinary backpack, it is a running backpack.  I felt so good having my water, energy gel, keys, and ID on me throughout my run.  I have never really thought about it, but it is really important to run with your ID, especially in a different country!  I mean, what if you fall, break your leg, and blackout all at the same time?!?  If an ambulance comes to get you, at least they will have your name, and if you can (I need to do this), carry an emergency contact number in your bag.  The more I think about this, the better it sounds!  Back to the pack.  The runner's backpacks are surprisingly light weight.  The one I bought even has a "mesh back," to allow for more breathing room for the pack.  I will say, my back was still a little sweaty where the pack was even though it said it had breathing room.

Now for energy gels...they are definitely different.  At first I was very surprised by the taste and texture.  I mean, it was really gel-ly.  The first one I had was "mocha" flavored.  And to my shock, they didn't do a bad job with getting the flavor right.  I mean, it wasn't like I was sipping a mocha right before my run...and the gel-factor was a good indication that it wasn't a real mocha.  I drank/ate that about 15 minutes before leaving my apartment.  I don't know if it was a mental thing or an actual energy giver, but I felt great throughout the first part of my run.  A little after my fifth kilometer I had the second energy gel (lime).  I also refreshed with some water at this point.  The gel leaves a weird feeling in your mouth.  You definitely want to wash it out of there.  And once again, I don't know if it was mental or pure energy erupting from my stomach, but I had lots of energy to complete my run! I even got faster in my ninth, tenth, and eleventh kilometers.  My twelfth kilometer was a little slower, but that's OK, it was still under 6 minutes.  Based on today's performance, I will say the energy was actually there and not mental.  Maybe I need to have a bad run while sucking on those things to prove me otherwise.

At the end of my run, I actually ran into another runner in front of my building.  We talked for a bit about our runs.  He looked like he had run a lot today, but he ran 4 kilometers....I hate to say it, but I felt a little boost to my ego there thinking, "I ran farther than you!"  Isn't that a terrible thought?  It just kinda popped into my head before I had time to censor that!

Also on the run, I noticed they are building a new apartment complex/row of houses (maybe) along my running path.  Now I have always been impressed with how fast Japanese builders construct buildings.  I mean literally, nothing is there in the spring and by fall they are renting out the first places.  So, as a little side project on this blog, I am going to document the speed of the construction. Picture one!

Follow my run~

http://runmeter.com/886666d72192b648/Run-20130519-0935?r=e

Good Today, Bad tomorrow?

Had a beautiful run today! I was only supposed to run 3 kilometers, but ended up running just under 5! Sometimes the beauty of being outside captures you, and your mind says "yes!" to more running.  Now though, I wish I hadn't run that extra little bit.  Tomorrow I am running 11 kilometers.  So now I am wishing I would have taken it a little bit easier today so tomorrow's run will be smoother.  Then again, that is a very negative way to think about it.  Tomorrow is a new day and I will be able to make that 11K run with no problems.  Plus, I think it is going to rain here on Monday, so I have to get my run in tomorrow.

I am going to try and wake up a little earlier than usual to do this run.  It would be nice to get it under my belt before too much of the day has passed.  I am also a little excited for tomorrow's run!  I bought myself a new running bag.  It doesn't have the straw and water pouch to drink from while running, BUT I can purchase the pouch separately later and put it into the bag.  I will also try the energy gels tomorrow for the first time.  You have to eat/drink one before you start and then take one every 30-45 minutes later.  Since tomorrow is only 11K I think I should only need one to go with me in the bag.  But I am very excited for when I need to have like four of them suckers in the bag.  You know that will be some mileage on those days! hehehehe! I get excited just thinking about that.

I tried recording a video while I was running today to post on the blog, but it was waaaaaay to bumpy.  Oh well, live and learn!

Follow my run!
http://runmeter.com/886666d72192b648/Run-20130518-1253?r=e

5K 30 minutes

What a good day for a run! The weather today is sunny, and the temperature is definitely not too hot yet.  I'm so scared of running when the humidity picks up...Lord knows how humid the Tokyo area is in Japan!  Anyways, my run today was fantastic! I was happy with my pace.  My first kilometer was my slowest today.  I think because there is a big hill, basically right away, that tends to slow me down.  I don't want to waste too much energy on that hill and run out of steam later! I have been reading about running hills and how you should go at them full steam, but I don't think I am there yet.  Maybe next month!

I did notice today that even though my head was facing forward, my eyes would gaze down.  I don't think this is a major problem though.  My head is in the right position for running, it's just my gaze.  I guess I have to practice my cheetah eyes and keep scanning further ahead of myself.

Today's main focus was my shoulders and arms.  I have read that you don't want to keep your shoulders too straight, like a "T" shape when running.  They should be slouched just a little.  It's hard trying to relax your shoulders while exercising!  But I did attempt it, and I think it was pretty successful! I know I am happy with my results from it.  There was also an article that talked about your arms.  They should be bent at the elbows in a 90 degree angle.  I spent a lot of mental energy thinking about this.  I noticed that when I did that my wrists/fists were about level with my hips.  Surprisingly, this made my run so much easier!  When my legs felt a little tired I would pump my arms just a little harder, and it made my stride better!  I don't know if there is any science fact to this, but there was a big enough difference that I noticed.  I also really need to stop holding my iPhone when I am running.  This would free up my hands so I could focus more on them.  Right now I don't have a running bag, so I must carry it with me.

Hopefully I will get a new bag this weekend!  I have been on the lookout for a "camel bag."  I don't know if that is the correct name for it or not, but that's what one of my friends, Richard, called it.  He's into fitness so I am trusting that is the correct name.  The camel bag has a straw coming out of it so I would not have to stop to drink water.  As long as there were some other pouches so I can carry my phone, ID, keys, and some energy gels, I would be very happy with that.

I need to start carrying energy gels with me.  My runs are getting longer, which means I need to nourish myself during the run.  Looks like after work, I will be exploring the world of energy gels online tonight! Such an exciting Friday night.  I know, yins are jealous!

Follow my run!
http://runmeter.com/886666d72192b648/Run-20130517-0925?r=e

Nice and Easy

Today was a nice and easy three kilometer run.  According to my running app, my Wednesday or Thursday run will be a shorter, more relaxed run.  I also ran a little slower than my usual pace and I must say...I really liked that pace.  It was about 6 minutes 10 seconds per kilometer.  I ran in the park today and that was really nice.  I was so surprised at how fast the run went.  I felt like I had just started it and *boom* it was done!

Today I also was trying to focus on my running form.  I checked out some websites to help me learn a better technique.  Holding your head up and looking straight ahead, like you are a cheetah scanning the horizon, is very important.  You shouldn't run with your head down, looking at your feet.  I know I am guilty of doing this a lot! So in today's run, I focused on keeping my head forward and found out running was much easier!  You don't want to have your head up too much though.  I tried to picture my body being very liquid like today.  Keeping it loose was very key to my run.  At the same time, you don't want to be a rubber man or woman.  Too loose would be too bad. You will definitely get neck cramps!

I will talk more about good posture in upcoming posts! There are many things I would like to talk about and if anyone out there has suggestions, please leave comments.

Follow my run!

http://runmeter.com/886666d72192b648/Run-20130516-0840?r=e

What a weekend!!!

Hello friends! This weekend was crazy.  Saturday it rained all day, so I couldn't go out for my run.  So instead I had a nice rainy day inside.  Didn't do too much exercise, but that is OK for one day.  I took my day of rest.

Sunday, instead of running, was a day of hiking!  It was my first time hiking in Japan.  I think the course was about 6 or 7 kilometers and the height was about 950 meters.  It was amazing! The only difference is in Japanese they say mountain climbing.  I wouldn't consider what we did was "mountain climbing."  I think hiking is a much better word for it.  Anywho, it was an amazing time and I made a lot of new friends.  The group I was with had 15 people in it.  It was also a great day for speaking Japanese.  I loved that part!  After the hike we went to a hot spring and relaxed for a while.  Then it was restaurant time and a beer to cap off the night.  Such a good time with so many new friends.  Can't wait to see everyone in the future.

My run today was six kilometers.  And surprisingly it was an easy run for me.  I didn't feel winded at all during the run.  I think my stamina is finally building up! I tried to keep a slower steady pace of 5 minutes 50 seconds for each kilometer and did pretty well maintaining it.  I went a little faster in the 4th and 6th split.  And I think I was pretty lucky with the red lights.  I didn't really have one until I was halfway through my run, so that was a pleasant surprise. The weather was gorgeous for the run today too.  Sunny and warm, but not too hot yet...that won't last for too much longer I am sure.

I have also recently bought a running magazine in Japanese!  It's a little terrifying to read, but I am always proud when I can do it, and understand it.  It has a lot of information in it too, like running clubs and marathon postings.  I hope to sign up for a couple of runs in the near future!

Follow my run!
http://runmeter.com/886666d72192b648/Run-20130514-0824?r=e

Easy, shorter run

Well, today was only a three kilometer run.  According to my running app, every 4th week of training is a little easier and lower in the mileage department.  This apparently will help my body build up its stamina.  So excited for that! The run was super easy.  I should have done it yesterday, but ended up talking to one of my best friends who lives in America, so the time just slipped away from me.  I did notice on my run this morning that beginning is always the hardest.  Maybe the first half kilometer my legs just scream, "NO RUNNING!" but my heart says quietly "keep going."  After that first half my body gets into a rhythm and I no longer notice my legs.  I did stop with about 200 meters left to run because Ryuta called me.  He left for Australia yesterday and was calling to let me know he was in Adelaide.  His final stop will be Melbourne, so he still has a little ways to go, but I am thankful that he made it down there in one piece.  After we talked, I was able to finish my run.

Many people want to eat lots of protein after a workout.  Protein supposedly helps build muscles and our body, I guess, needs it.  Beans and eggs have so much protein in them, they are almost the perfect breakfast choice.  In Japan, there is natto.  Natto is fermented soy beans, and they are delicious.  If you like stinky cheeses, you would love natto.  So for my breakfast, I had 1 cup of white rice, I package (80 grams) of natto, 1 egg (raw), and some Japanese pickles.  Put into a bowl, stir, and enjoy!  If there is an Asian, or even better...a Japanese, Market near your place of dwelling, you should be able to find natto.  Please try it! Every food deserves to be tried once.

Follow my run:

http://runmeter.com/886666d72192b648/Run-20130509-0915?r=e

The Weekend Runs

Well, over the weekend I had two exhausting runs...on Saturday I tried to pace myself between a 4 minute 55 second kilometer to a 5 minute 25 second kilometer pace.  I was able to keep that up for three and a half kilometers. I found a thingy on my running app that allows you to control the pace.  I also ran in a new part of the park near my house.  I loved running in that area.  Usually I run along the streets and I always wonder what kind of car exhaust I am inhaling. The park didn't give me that feeling.  It was so nice to be in "nature."

My run on Sunday was a whopping ten kilometer run.  This time I set the pace to be a little slower.  But it still killed me.  My time wasn't what I wanted.  I wanted it to be under 58 minutes, but I ran it in a little over 59 minutes.  I felt like I did a good job keeping my pace constant.  I also found I need to listen to techno or remixes of music that have a great beat.  If the music's beat is stronger, I run stronger.  Gotta love that!

Also for that week, I didn't really have any days of rest.  Monday and Tuesday are rest days for me this week.  My runs this week will also be a little less in the kilometer department.  I need my body to catch up, so by running a little less it might help my body adjust.  Then next week it will be longer runs again! My goal after this training is to have my "short" runs be between eight to ten kilometers.  Right now my "short" runs are about four to five kilometers.
Saturday's run:
http://runmeter.com/886666d72192b648/Run-20130504-1350?r=e

Sunday's run:
http://runmeter.com/886666d72192b648/Run-20130505-0923?r=e

The Devil's Run

So my run yesterday way good...but also bad in a small way.  I felt pretty good during my first 3 kilometers, but after that my energy was zapped.  It kinda surprised me, but oh well.  I think I pushed myself a little too in my first kilometer which kinda screwed up my pace.  Live and learn.  I also ran 6.66 kilometers, hence Devil's run...don't know if that is a good thing yet or not! I tried doing slow-fasts, but my slows were really slow! I was basically just walking them, and my fasts were a mere jot.  All in all though, I felt really good.  Burned over 500 calories, so I was able to yakitori (chicken on a stick) for dinner without any guilt!

One thing I love about running is discovering the neighborhood around me.  I can see new places and discover new areas that I live close to.  Yesterday on my run I found out the park near my house is actually bigger than I thought.  There is a street that basically breaks up the park, and I have never ran to that street before.  When I got to the street, I discovered that there was more park on the other side! So when I go for my run today, I am gonna to that side.

Check out the run, and there will be another post later today.  I was going to take today off, but the weather is just screaming for me to go run outside today!

http://runmeter.com/886666d72192b648/Run-20130503-1257?r=e

Yippy!!

So on today's scheduled run, it was supposed to only be 3 kilometers, but I ended up doing a little over 5 and a half kilometers.  I just kept running, and going, and not stopping, then running some more.  I like my pace for the first three kilometers then after that it became a little tougher.  Near the end I decided to run slower for 30 seconds then haul ass for the next thirty seconds.  I don't know the technical name for that exercise so I will call it slow-fast.  From hence forth, that's what it will be called.

                                             

I made a delicious dinner last night that was also very (kinda) healthy.  It was a scrumptious fried chicken.  And it was super easy to make! And each chicken strip is only about 53 kcal!!!! Wahoo!!!

What you need for this super easy and delicious meal :
6 chicken strips (two or three chicken breasts that have been cut into thirds, the width should be just under an inch long)
1 tbsp of sake
1 tbsp of soy sauce
1/2 to 1 tbsp of ginger juice ( I used raw, grated ginger)
potato starch

1. Mix the soy sauce, sake, and ginger in a shallow dish.
2. Cut the chicken.  I also made 2 cuts in each strip to flatten them out a bit.  Then flatten the chicken strips a little more with a rolling pin (I am terrified of eating raw chicken!)
3. Marinade the chicken the soy sauce mixture for about ten minutes
4. Heat up cooking oil (your choice vegetable or whatever) to 180 degrees C
5. Dip the chicken strips into the potato starch (I also put a dash of salt and pepper in the starch)
6. Fry the chicken strips for about 3 minutes in the oil, if the oil doesn't completely cover the chicken do three minutes for each side.

Total cooking time should be about 20-30 minutes!!!

If you eat this with one cup of rice, shredded cabbage and boiled tomatoes, you'll have a dinner that is well under 550 calories!  Lots of protein to keep up your strength.  I made a dipping sauce for the chicken with 1 tbsp ketchup, 1 tbsp Tonkatsu sauce (bulldog sauce), a little honey and a little brown mustard.

This meal was delicious, simple, and budget friendly if you already have sake, soy sauce and potato starch!

Follow my run for today:
http://runmeter.com/886666d72192b648/Run-20130501-1455?r=e