Dec 29: Swim@18m pool, 8-8:45pm

I was looking for a pool that's open in the year end, and I found the one in the next town which I've used it before. Usually other pools go on holiday during this time of the year, but this one in Kumagaya onlyl takes day off on 31st and the New Year's Day, the rest is business as usual. When I went there, due to the year end, it was so empty almost I felt like I've booked the entire pool for myself.

The pool is only 18m long, so I didn't calculate the distance, I just swam for 45 mintues with breaks. Afterwards I treated myself with sauna and a hot bath.:)

Dec 27: Swim@50m pool, 6:15-6:50pm

For my last 50m pool this year, I headed to Sendagaya station. Christmas decorations are so beautiful so I ended up taking a photo.

It was really beautiful from my left eye, which the eye sight is not great, so I made the photo out of focus.

The pool was relatively empty and I can swim in the speed I want.
Although my body strength has not recovered yet, so after the first 200m, I'm already catching up with my breath. It's depressing to even think about how much strength I've lost so quickly, but changed my mind and swam slowly but long distance. Again, I'm catching up with my breath after 300m. 25m pool would be easier to swim longer, but I think I'm kind of cheating with the kick during the turn. I should start a programme perhpas like continuing for 500m in January, 700m in February and 1km by March. Let's make this as a target.

Total: 1.2km

Dec 23: Swim@20m pool, 12:00-1:35pm

The aim today is to adjust my swimming form and bring back my body strength since due to some business trips, I wasn't able to conduct trainings.
I've picked the pool from the next town, where the water is clean. Thursdays are free day but it's empty.
As I thought, my body strength has weakened, so after 400m (10 laps) I got tired and took a break.
In total, I swam 1.2km.

Dec 21: Swim@50m pool, 6:05-6:35pm

I wasn't planning to swim today, but the other schedule was delayed hence headed to the pool!
It's been a while so I'm not sure how much I can swim.
First I thought I'll just get used to the water, but trying to catch up with the person in the next lane who swam pretty fast, after 200 meters, my breathing was having a problem. So I swam 100m in 3minutes pace (every 100m, I'll take a break), and swam 1km in 30minutes in total. It's tough while I'm swimming, but the feeling afterwards is so refreshing and hard to express in words. It feels like the oxygen went through all of my body and the whole body became alive. The sweat doesn't stop even after I changed my clothes and have been about 15 mintues. The cold air outside feels so good.

Dec 7: Swim@50m pool, 6:15-6:50pm

I can feel my body doesn't have much energy due to coughing, so the longest was 300m and the rest was 100-200m with breaks. Giving attention to number of strokes and speed, I swam 1km in total.

The pool was relatively empty so it was easy to swim. It's a shame when there's a good environment to swim, I'm actually not 100%!

Result：300, 200, 100, 100, 200, 200 = Total 1km

Nov 28: Bike@2:22-4:52pm, 15+20km

Today, I'm going to my friends house but with my bike for training purpose.
On the way is shortest route, which took me 34 minutes to cycle 15km. It's a normal road so I had to stop at signals. The return journey was bike lane so there were some pedestrians therefore I couldn't speed so much, but it was a nice route. It took me 53 minutes to cycle 21km.

I couldn't manage 30km/h in the return journey, it ended up 25km/h. I can feel my body strength has dropped down due to not training for a month. It'll take a while to catch up with where I was.

Going
Time: 14:22-14:56
14.7km　34min Max:49km/h Ave:26km/h
Pulse：Ave:136 Max:155
Range:120-147  In:28min Above:2min Below:3min

Return

Time: 15:57-16:50

20.8km 53min Max: 40km/h Ave:23km/h

Pulse：Ave:134 Max:156

Range 120-147 In 48min Above:2min Below:3min

Nov 26: Swim@50m pool, 6:30-7:30pm

Today I'm coughing a lot so going to have a light training.
The pool was empty until 7pm but afterwards due to reduce in the lane it became crowded, and was difficult to maintain the long distance swim.

Until I get in to the pool, I wasn't feeling great but as soon as I started swimming, I had no coughs and manage to swim less than 42 strokes for 50m.

After leaving the pool, the previous nauseous feeling I had was completely gone. I suppose the aerobics circulated my blood all around my body and this quickened my recovery!

Result: 200m x 4, 400m, 200m, Total: 1.4km

Nov 21: Cycle@Hill for 20km, 3:21-4:10pm

It's been a month since October 16th! So today I've decided to take it slow and extended the course to 20km in the hill course. Half sleeve and shorts would be too cold so I've worn a long sleeve but ended up sweating. I suppose not practicing recently have lost my stamina. I felt I had to cycle at least once a week. Some young person took over me in the beginning where the long uphill. I was struggling to manage 10km/h but he passed me with 20km/h so easily. I felt the lack of power.

Result: 20.4km, 49min
Max: 59.9km/h, Ave: 25.1km/h
Pulse: Ave: 135, Max: 159
Range: 120-147 In: 40min, Above: 5min, Below: 3min

Nov20: Swim@20m pool, 3:30-4:20pm

It's been a week since I've practiced. Today I've headed to the next town which the pool is clean. The pool is empty and I was able to monopolize the lane. Since it's been a while, I've adjusted the form and swam 20m in 10-11 strokes. For a while I've swam 100m each and after the break, 800m. It was relatively easy today since I get to turn every 20m.

Result: 100m x 3, 800m Total: 1.1km

Nov 9: Swim@50m pool, 6:15-6:50pm

I don't have much energy today probably due to lack of sleep or working too much, but with positivity in mind, I went the pool. One of the lanes were reserved so there was one less slow lane. I started swimming at the slow lane but immediately got stuck and return, ended up giving up after 150m. I've moved to the middle lane and swam slowly but people catch up with me quickly. So I changed my practice plan and decided to swim fast. It only lasts for 100m so I took a break every 100m but making sure I swim fast without dropping the speed. After 500m my arms got tired. In total I swam 1.2km in 35minutes. My arms feel heavy and I'm sure I'll have muscle ache tomorrow.

Nov 4: Swim@50m pool, 6:15-6:50pm

From around lunch time, my neck nerve had some pain so I wasn't sure if I was going to swim, but after started swimming, the pain eased off. Pool was slightly empty, but from 400m point, I got stuck so I ended up doing a U turn therefore the total distance might be incorrect. With a little break using 2 lanes, I manage to continue swimming for 600m. Outside is cold but even after changing clothes and heading to station, I'm still sweating. Aerobics seems to be very good for the body.

Result: 650m, 600m
Total: 1.25km

Oct 28: Swim@50m pool, 6:15-6:50pm

Today I was planning to swim with my colleague but he had to work late, so ended up going by myself. 50m pool has 8 lanes (all open to public) so it's pretty empty. I've counted the number of strokes and it was 50 times for 50m which is too high, so I was really surprised.

I aimed to improve this, but it wasn't possible to reduce it lower than 40 strokes. I think it doesn't work when I start with a good pace in the beginning so I need to lower my pace. Although in the beginning my body is cold so I ended up swimming fast wanting to heat up my body quickly. But then from 300m point it gets harder and my hands become heavier. I should practice more at 50m pool since it has less turns.

Result: 300m, 100m, 200m,400m, 300m

Total: 1.3km

Oct 23: Swim@20m pool, 5:05-5:50pm

Target: 500m x 2

This is the usual 20m pool I go to but the water is clean and it's empty today! I can almost monopolize the swimming lanes. My target is 500m but since it's a small pool enabling lots of turns, I swam 600m each. Second round of 600m was 11'30'', but this is perhaps I ended up turning a lot (due to a small pool) so it reduced the total time.

Result: 600m, 300m, 600m

Oct 21: Swim@50m pool, 6:15-8:20am

Target: 500m

Today I swam with my colleague. First I swam by myself but got stuck. Then I swam together with my colleague.

Result: 300m, 400m

Oct 18: Swim@50m pool, 6:25-7:12pm

Target: 500m x 2

Last night, I did some arm muscle training so I was a little worried. As I thought, after 200m point, my arms became tired. So I relaxed my arm and manage to swim 500m slowly. Luckily, the pool wasn't crowded so I managed not to get stuck. Afterwards, I tried to swim a little faster. The pool has break time from 50m past the clock, for about 10 minutes, so I stretch my body but it's not flexible. I guess it's not possible to resist the aging wave. After the break I swam 500m without stopping.

Result: 500m 200m 300m 500m
Total: 1.5km

Oct 16: Swim@25m pool, 7:25-8:35pm

Target: continuing 500m

I've swam in the 25m pool in my neighbourhood, using the yellow float but it floated too much and couldn't used it well. So I've bought the Speedo's one, and tried with it. This is much better since the floating balance seems to be just right. With this float, it was so much easier to swim.

Result: 200m, 100m, 500m, 100m, with the float: 100m, 500m
Total: 1.5km

Oct 16: Cycle@4:37-5pm, 24℃

Target: Hilly course 9.3km, one lap

Decided to cycle later in the afternoon rather than during the day since it's still hot! Today, I've extended the hill course up to 9.3km. The tree uphills in the beginning is pretty tough and the pulse goes up to my max point 160. Even the average is 142 and a bit high. I think I might have tried too hard.

Result: 9.3km　23min Max:61.4km/h Ave:24.3km/h
Pulse：Ave:142 Max:160
Range:120-147  In:15min Above:8min Below:0min

Oct 14: Swim@50m pool, 6:10-7:10pm

Target: 500m x 2

Apart from coughing my health condition is so-so. My knee is still the same, especially when I'm going up the stairs.

The pool was relatively empty, even when I swam in the slow lane if I leave some space then I have about 300m to myself. The middle speed lane is pretty fast for me, I have to try really hard to catch up with others. If I try hard, after 100m my arms and breathing becomes difficult. I suppose I need to improve my breathing technique. This time I tried with fast pitch without putting too much effort. Then around 200m my shoulder's tiredness increases. I got a little stuck at 300m point and slowed down because of that but I swam up to 500m.

Took about 5 minute rest and the second round, I didn't see any improvement after 300m so I stopped there.

I waited for a little so it might get more empty, but again got stuck at 300m point, so moved to the next lane, swam 100m, then the pool rest started.

I haven't focused too much on the form but more on the breathing this time, however  no new development was found. After the break, I swam slowly but firmly, which finished after 500m. I think I use more muscle when it's slower, so it's pretty smooth on the first 300m, but after that, my energy is gone.

Result: 500m 300m 300m 100m 500m
Total: 1.6km

Oct 11: Cycle@9:34-11:50am

Target: 60km

Last time I made a mistake in the course so this time, I fixed it and extended the total distance. It's beautiful outside, and the wind from north west is strong. Hence one the way it was pretty smooth, with 40km/h. Surroundings were nice with lots of greens and I ended up cycling for 35km one way. On the other hand, the way back was hard since it was against the wind, and I find it difficult to even maintain 20km/h. I've noticed that if I cycle behind fast bikers, it's easier to cycle. I didn't sweat much on the way, however return journey was hard with my sweat getting into my eyes and hurting, with the wind I couldn't open my eyes. The sun screen I put on my face came down with my sweat in to my eyes, I suppose. When it became worse, I could only open my eyes once in 2 seconds. Even worse, sometimes I couldn't even open them. So I had to stop several times until my eyes opened, ended up taking 7 breaks and managed to get home. Next time, I guess I'll need to wear goggles.

From the pulse measurement, I had less than 120 for an hour meant that I probably stopped for about an hour in total. I guess I pushed myself too hard in the strong wind, and had to spend all afternoon caring about my body.

Result: 70km, Max: 57.5km/h, Ave: 25km/h
Pulse: Best: 159, Ave: 125

In zone（120-147):2:00 Above 0:07 Below: 1:11

Oct 10: Swim@20m pool, 12:20-1:30pm

Target: 500m

The pool is a bit far but the water is clean and it's empty so I went to this specific one. I added quick turns but the succcess rate is about 1/3. It's difficult to control the distance between the wall.

Target: 300m, 200m, 100m, 200m, 600m
Total: 1.4km

Oct 8: Swim@50m pool, 6:15-7:15pm

Target: 500m continuing

I reallly didn't feel like going for a swim today due to the coughs and I'm a bit tired, but my colleague persuaded me so I went. As I thought, I did get tired pretty soon. The pool was relatively empty so it was easy to continue swimming, but I got tired so soon and couldn't swim for long distance.

Result: 100, 100, 200, 300, 100, 100, 500, 200
Total: 1.6km

Oct 7: Knee - Chiropractic

I've decided to see a doctor who specialises in Chiropractic since my knee hurts when I go up the stairs and it's still continuing. It's fine when I just walk. First I searched a place online near office, but there were like 10 places in Chiyoda-district, so I've picked the one which focuses on partial healing. It took about 30 minutes and it didn't hurt at the time, but it started to hurt after I returned home. The service was manipulative treatment for both left and right side of my body, but I guess there was a stress on my knees too. I'll see how this effect is and if the pain is gone, I'll go once a week.

Oct 5: Swim@50m pool, 6:10-6:50pm

Target: 500m non stop!

It's slightly empty today so good time for a new challenge! Although last night, I did muscle training for my arms and shoulders so my arms got really tired quickly. Because of this and with my age, I found out that it's not possible to have 2 continuous training days. With that, I've slowed down and swam 200m and 300m repeatedly, the total of 1.2km.

Oct 3: Swim@25m pool, 7:20-8:15pm

Target: continuing for 500 meters

I can't manage September's target which is 400m x 3 all the time, but when I'm in good form, I can achieve it. So during October, my aim will be 500m x 2.

Therefore today's target is to swim 500m without stopping. First, I adjusted my body and fixed the form. The main adjusting points are bring the leg together with the smallest movement, my left crawling hand is a bit slower than my right so bring that earlier, and not to arch my back but to tuck my stomach in to keep it straight. I also need to practice quick turns. I managed to swim 500m without stopping in the end, but it took me 11 minutes!

Result: 1km

Oct 3: Cycle@6:48-7:31, １９℃

Target: 3 laps of hilly course

Today was slightly cooler so I decided to try 3 laps in the hilly course.
Result: I managed to last 2 laps but on the 3rd lap especially during the uphill, I couldn't give my full strength so dropped the pace and managed to go uphill. Perhaps on my 3rd laps due to tiredness, I ended up making a mistake in the course and ended up cycling longer!

I've uploaded today's course on YouTube. The video only allows for 15 minutes max so you can see the first lap and a bit by clicking here.

The photo below is around 5.5km point during downhill so it's on the max speed. (photo taken by Yumin)

Result:
3 laps in total: 19km, best:58km/h, average: 26.1km/h, time: 43'25''

Pulse: First half (until finishing uphill), latter half
Lap1 -           ave: 127, end: 122 (1lap), time: 14'00''
Lap2 - 8'14'', ave: 136, end: 158,            6'13'', ave: 128, end: 116, time: 14'27''
Lap3 - 8'39'', ave: 137, end: 154,            6'17'', ave: 133, end: 111, time: 14'56''

Overall: best: 158, average: 132

Oct 2: Swim@25m pool, 7:20-8:30pm

Target: 1km in total, adjusting form

Today my cough is hard and I feel exhausted so it's only to adjust my swimming form and light exercise for my body, aiming to bring back the 14 stroke style.

As a result of going through basic training, I managed to reduce to 13.5 strokes but it's still very slow. On average, 16 strokes would be a right speed. Next time, I'm going to measure the speed/tempo.

Result: 1km, longest swim was 300m in one go.

Sept 29: Swim@50m pool, 7-8:40pm

Target: 1km

I did a light training today since I was mainly focusing to train my son. Also aimed to reduce my tiredness since I've been training two days in a row.

First I swam along with him but it was pretty crowded so I gave up after 350m point. In this 50m pool, only one lane was booked and the rest of the 7 lanes were for open for the public. In the booked lane, there was a rare synchronized swimming lesson so I swam slowly watching their strict coaching. Then I moved to 25m pool coaching my son and we swam 400m together then moved back to 50m pool. I ended up catching up with the person in front of me in the slow lane so moved to mid lane and swam 300m.

Total: 1.1km

Sept 28: Swim@50m pool, 6:10-7:30pm

Target: 400 x 3

The pool today was pretty empty so I was able to swim smoothly. I was looking forward to swim to see the effect of Sunday's workshop, but after 300m, I had to take a rest. Even after that, I took rest after 100m and 200m. Took 10 minutes rest.

Then I was able to swim 400m and felt like going on so managed to swim for 600m. I tried to fix my posture afterwards but can't even make it to 14 strokes.

Result: 300m, 100m, 100m, 100m, 200m, 200m, 600m, 50m x4
Total: 1.8km

Sept 25: Swim@25m pool, 11:40-12:50pm

Swam in the pool nearby to practice for tomorrow's swim workshop. Managed to reduce from 16 strokes to 14 strokes in 25 meters by practicing partially, but I couldn't maintain it. I'm looking forward to the workshop tomorrow. Swam 300m then 700m so sums up to 1km in total today.

Sept 23: Swim@20m pool, 7:30-10:50pm

In the next town, it's free on Thursdays to use the pool, and the water is really clean and deep (1.2m) so it's perfect for practices. The aim today is to go through the assignments to take the TI long swim workshop on Sunday. First I swam for 400m then practiced basics. There are 9 practice steps and I swam for 1km.

Total: 1.5km

Sept 22: Swim@50m pool, 6:15-7:15pm

Target: 400m x 3

I've been coughing for 3 days lately. I'm not sure if that's the reason but I'm feeling a little woozy. It doesn't look good when I'm stretching beforehand and coughing at the same time. But when I started swimming, it stopped. From around 200m point, breathing became harder and immediately my arms got tired. Although I've managed to swim for 400m, but on the second round, I couldn't breath anymore at 200m point. After that, I adjusted my form, then a pool break for 10 minutes, and swam another 300m and finished.

Next Sunday is a front crawl lecture so I'll need to practice beforehand. I should practice tomorrow after I visit a grave.

Result: 400m, 200m, 100m, 100m, 100m, 100m, 300m,
Total: 1.3km

Sept 18: Cycle@7:05-9:13am, 24℃ - 27℃

Target: 50km in 2 hours

Today, I'm going to have a challenge of 50km cycling to add stamina. I could think of different courses, but picked the one with less signals, almost on the soil that's very comfortable to cycle.

At first, I aimed for 33km/h speed, but with signals and cars the average speed ended dropping. There seem to be other bikers using the same course so it was fun feeling like they were my company. Especially by the river, the scenery is nice and it feels good. It's also enjoyable to cycle watching baseball field, golf course and dart course. After I cycled for 25km, I drank some water, cooled myself down and returned.

It's a so so pace. I forgot to get off at the bridge I was supposed to and took quite a lot of time to get back. The yellow line in the map below is the mistake I've made.

The course by the bank ended up going against the wind and it was tough which I only made it aroun 28-29km/h. The pulse was 144 which is pretty high. Around 45km spot when my front thigh's muscle started screaming, I dropped my speed down to 25km/h. I tried to cycle mainly using my right foot. (This is maybe because I was mainly using left foot since my right knee was hurting although it did disappear after 15 minutes).

At first it was cool and comfortable, but it became much hotter and my sweat filled the helmet's water absorption part, like last time my sweat dropped into my eyes and it was uncomfortable. I couldn't move my legs and my bum started to hurt, too. If I float my bum then there's more pressure on my legs and it was just a disaster. It was such a shame I had to make this mistake and had to cycle for extra 5km in this situation.

Although I managed to cycle 50km point and calculated my time and pulse. I tried to cycle the last 5km for cool down, but there's three vicious uphill in between. In the end I pushed myself and cycled uphill in one go, so when I arrived home I absolutely had no energy left, and even had hard time walking. Afterwards, I've massaged carefully. I do hope there won't be muscle aches tomorrow...

Result:                Time,           Speed,                Puse
First half: 25km: 52'52'', AVD: 28km/h, Avg: 130, End 115
Latter half: 25km: 62'03'', AVG: 24km/h, Avg: 131, End 119

Pulse Range set: 125-137, Within the set: 58min, Over the set: 33min, Below the set: 36min
Overall: 55.2km, in 2 hours 6 minutes, average speed: 26.km/h

Sept 16: Swim@25m pool, 7:20-9pm

Target:400m x 3

Today, the usual 50m pool I go to was closed so I ended up going to the 25m pool in Tokyo which I've never been. The water was clear and perhaps because it was raining, it was pretty empty.

I ended up getting a cramp on my left toe and had to slower my pace. Afterwards, I swam briefly and instructed my son with his swimming style. I used to always beat him with the front crawl, but I lost by 1 meter in this 25m pool today...

Result: 300m 100m 400m 300m 100m 100m
Total: 1.3km + α

Sept 12: Cycle@6:50-7:32am, 27℃

Target: 20km in 32km/h

The course was over 20km but I started counting the pulse after 1km so the recorded result was 18km actually. The first half's target was 33km/h but I got tired and lost my pace after 5km point. The latter half was 3 minutes delayed than the first half. I need more trainings.

My sweat falls into my eyes and it hurts, and when that happens my tears comes out and then I get a runny nose. I suppose I'm cycling with an ugly face. I still managed to clear the 30km/h mark, but I think I'll need to have my energy enough to be able to cycle in 35km/h.

I've massaged and stretched my muscles carefully afterwards.

Result: 18km in 35minutes, average 31km/h.
Going: 16minutes, ave 136, end 128
Return: 19minutes, ave 144, end 144
Max 163

Sept 11: Cycle@7:10am, 27℃

Target: 1 lap of Mountain course
Result: 6.3km in 14'19'', Altitude difference 65m
Heart pulse: Max 160
Lap 1: 08:09 Ave 134, End 156, after the first climb (2.9km)
Lap 2: 06:09 Ave 144, End 132

The anticipated knee pain wasn't there, and I was able to cycle pretty smoothly. If I recover consistently, I might be able to start running again. The time has improved regardless I haven't cycled recently.

Sept 9: Swim@50m pool, 6:15-7:25pm

Target: 400m x 3
Result: 400m, 100m, 200m, 100m, 100m, 200m
Break: 300m, 200m, 100m, 100m points
Total: 1.8km

Since I haven't exercised for a while, it wasn't easy. I need to maintain my exercises. I guess this challenge against aging is harder than I thought.

When I get stuck in the people in the lane I swim slowly but when it was going to stop, I changed to breakstroke. The knee pain is mostly not there.

16 strokes for 25m, 42strokes for 50m was the best. The form is not there yet so I'll need to modify it.

Sept 4: Swim@25m pool, 7:20-8:20pm

Target: 400m x 3
When I kick the water, the knee pain starts so I've swam in light 2 beat style using my left leg.  Overall I swam in a slow pace. I got stuck in the middle, and had to stop at 200m mark but waited for 15 seconds and started again. I can use the pool kick for 25m pool so it's easier than 50m pool. I'd like to try what it's like in the open water.
I checked my form and the best stroke number was 16 times in 25m, which is not so great. I guess I'll need to modify my forms.

Result: 400m, 200m, 200m, 100m, 400m, 100m

Sept 2: Swim@50m pool, 6:30-7:30pm

My target for this month is 400m x 3 laps. 

I go to the usual pool that has 50m and 25m after work in Tokyo.

Today there's a reservation and we have one less lane, so the slow lane is pretty crowded. I swam by 100m for a while, deciding to swim longer slower style after 7pm's break. Sometimes the front crawl is too hard then I switch to breaststrokes. Even though it took me 14min plus for 600m.

Result: 100m, 200m, 100m, 100m, 100m, break, 600m, 200m, 100m
Total: 1.5km

Aug 31: Swim@50m pool, 6:15-7:15pm

Target: 300m x 4 laps

Even with my knee pain I thought it wouldn't hurt me to do swimming, but when I kick the water with my left foot, the pain comes back. Hence naturally, I use more of my left foot, and use less of my right. There's no other problems to swim. The pool is pretty empty today and it's easier to swim. The courses are split into slow, mid, fast paced lanes. I can swim in mid pace up to 200 meters, but after that, I move to slow paced lane.  The issue here is that my front crawl is slow so people end up catching up with me who are behind me. Today wasn't too bad since it was pretty empty, I'd start swimming leaving about 40 meters from the person in front.

Started to swim slowly for about 300m, took 5 min rest, 300m, 7 min rest, and then 300m. It was pretty smooth but the pool was going for a rest time so had to end after 200m. After the rest, I swam 300m, 200m and finish.

Result: 300m, 300m, 300m, 200m, 300m, 200m, with 10min breaks, in an hour I swam 1.6km.
I guess I can say I've achieved my target. My next month's target is 400m x 3. I'm going to focus on swimming hoping that my knee will recover.

Aug 31: My knee pain

I stopped and took some rest from last night's running due to a small pain in my knees, but today more pain is there and I'm having trouble walking especially in the stairs.

From now on, I'll focus on swimming and will see a doctor in the weekend and find out my new plans. I'll also check if cycling influences on knees or not, and if it does I'll stop but if it doesn't, I'll train my legs by cycling the mountain course.

It's such a shame but I feel like the triathlon has gone a little further. I still can't completely give up. If there's even a small chance, I want to take this challenge.

To reflect, it's not good to suddenly start the exercise. I should have a light exercise or preparation so that the body gets warm and then slightly increase the workload.

My pain log:
1. July 25th: Around 2km point during the running in the park forest course, I felt a small pain in my knees. The ground is soil but it's not flat so it gives some pressure to the knees. When I ran with a full speed, it happened. Afterwards, I didn't feel any pain. Since I've ran 3 times already, I thought it was ok - and that was wrong.

2.  Aug 25th: After work, I used to run from the local bus stop to home (300m) - to prepare my legs. On this day, it was after the business trip and I ran in a full speed with a heavy bag. When I was running it was ok, but the next morning, with knee pain I couldn't bend them. At that time, I forgot about running from the bus stop, and couldn't tell what the reason was but I guess I know now. The pain went away in around 2 days.

3. Aug 30th: The knee pain was still lightly there but since I was so looking forward to running with my nephew, and I wanted to know any changes in my fitness so I decided to run. I tried not to give any pressure on my knees by running in small steps but felt some pain at some stage so decided to stop.

4. It's painful whenever I move my knees from the morning. Even when I walk I cover the pain and stairs are very difficult.

Aug 30: Run@6:30am

Target: run 2.5km in 6min/km pace
Result: As I thought, it's much nicer to run in the wide green rice land rather than residential area. It's pleasant to run seeing Chokai Mountains and Gassan (Mt) in Yamagata. Also, I've noticed that after running with my nephew, running with someone else is much more fun and I can try harder. But my knees started to hurt so decided to stop at 1.6km.

1. 1.6km in 10'39"

My knees:
From a couple of days ago, it was feeling something. Even this morning, the small pain is still there. The first time I felt the pain was the 3rd day after running in the park. 3 day ago, when I woke up my knees started to hurt, and it was difficult to get up.

Aug 26: Swim@25m pool, 3-4:40pm

I'm currently on a business trip but the tests were postponed to tomorrow so I have some free time. Turns out thtere's a community pool nearby so headed that way.

Target: 300m x 4 laps

Result:

lap 1: 300m 6'30'' - interval 3'30''

lap 2: 300m 6'40'' - interval 7'40''

lap 3: 300m 6'20''

then 200m, 300m, 200m

Total: 2km

Water was clean and the pool was empty - it was very pleasant!

Aug 23: Run@5:15am, 28℃

Usually, I do both cycling and running on Sundays but since I had some tiredness from yesterday so took it easy today. I have a business trip from tomorrow until Friday so I can only exercise today. To maintain my body strength, I went jogging before heading to work.

Target: 3 laps - 6 minutes each

Result:

lap 1: 5'14'', pulse ave: 115, end: 125

lap 2: 5'11'', pulse ave: 130, end 131

Total: 10'25'', max 135, ave 123

The breathing becomes very difficult so I've dropped my pace from the 2nd lap using wider steps trying to keep my speed. But couldn't manage the 3rd lap.

My body seems still asleep so I should do pre-exercise before I run. Also my heart rate is too slow in the beginning. From next time, I shall do a quick exercise before I run.

Aug 21: Swim@25m pool, 7:30-8:45pm

Target: 300m x 4 laps

Result, 300m, 300m, 300m, 300m

I've done it!!!!

But it took me 7'30'' to swim 300 meters, and each interval was about 10 minutes. Since I've managed to hit my target in 25m pool, I'm going to try this in 50m pool!

Aug 19: Swim@50m pool, 6:10-7:45pm

Target: 300m x 4 laps

Result: 300m, 100m, 100m, 200m, 100m, 200m, 100m x 5, Total: 1.5km

Again, I get tired so quickly. I feel the limit of my body strength. I have to stroke 48 times to swim 50 meters.

Aug 16: Swim@25m pool, 7-8:15pm

Target: 300m x 4 laps

Result: 300m, 100m, 100m, 100m, 100m, 300m, 100m, 100m,

I get tired so quickly and had to drop my pace. It's not progressing.

Aug 16: Run@6:57, 28℃

This running follows after cycling.

Target: 1km in 6m

Result: km in 6'18'' (includes shoe changing time)

Pulse: ave 141, end 153

Aug 16: Cycle@6:41am, 28℃

Target: 1 lap of mountain course

Result: 6.3km in 14'39'', altitude difference 65m (measuring with barometric altimeter)

Pulse: max 158, ave 141

Upper hill is pretty tough. Same course as when I cycled on Aug 14th. Running follows right after this.

Aug 15: Run@7:37am, 30℃

Decided to run in the park since it was too hot.

Target: 3 laps

Result: 
lap 1: 6'47'', pulse ave: 119, end:129
lap 2: 6'27'', pulse ave: 140, end 142
lap 3: 6'42'', pulse ave: 141, end 147
Total: 19'56''

First I ran slowly protecting my knees. It's on soil but the ground is not smooth so it creates shocks to my knees. My tiredness got to extreme level after the 3rd lap also with the heat and I couldn't run anymore.

Aug 14: Swim@25m pool, 7:15-8:40pm

Target: 300m x 4 laps

Result: 200m, 300m, 200m, 100m, 200m

I had to lower my pace due to the tiredness. I suppose I need to manage the amount of daily exercise. Getting old seems to be a thick wall that blocks your challenge. I guess I'll need a clever management rather than just doing it. Need to be creative how I proceed!

Aug 14: Run@18:10, 28℃

Target: 2 laps of 1km course in 6 minutes pace

Result: 5'12'', 5'15''

My legs are heavy like lead. Still a long way ahead!!

Aug 14: Run@6:57am, 28℃

Running follows right after cycling.

Target: 1km (1 lap)

Result: 1 lap in 5'20''

Pulse: max 155, ave 144

After 1 lap I'm tired. It will take me a while to get to 5 laps...

Aug 14: Cycle@6:45am, 28℃

Target: 1 lap of mountain course

Result: 6.3km in 14'27'' - difference in altitude is 65m (using barometric altimeter)

Uphill is pretty tough. The course has uphill first then light downhill for a while afterwards. Then uphill again and then steep downhill. Then uphill, then light downhill. 

Right after cycling, I change my shoes and start running.

Aug 13: Swim@25m pool, 7:15-8:40pm

Target: 300m x 4 laps

Result: 200m x 3 laps, 400m x 1

I used Polar's pulse monitor and swam but with water resistance, my chest censor was dragged down. When I started slowly, it remains there. It seems my pulse is 135.

My coach (my old friend's wife who invited me to the triathlon) recommended me to buy a pulse monitor. I'll report my pulses from now on.

Aug 10: Swim@50m pool, 6:20-8pm

Target: 300m x 4 laps

Result: 300m, 100m, 200m, 200m, 200m, 100m x 5

I still have tiredness in my arm muscles from yesterday. Total 1.7km.

Aug 8: Swim@20m pool, 12-1:45pm

Since my body is tired, I haven't set a target and just swam to make an adjustment. Due to the tiredness, I couldn't swim more than 200m in one go. Swam 1km in total. 

It's going to be my challenge how to create a stamina that would enable me to finish all of these.

Aug 8: Run@6:17, 28℃

Trying to combine running and cycling.

Target: run 1km in 6 minutes (after cycling)

Result: 5'06'' (!!!)

With small steps, I keep my pace fast. After running for 1km, there's absolutely no energy left in me.

Aug 8: Cycle@6am, 28℃

Target: After cycling a mountain course (6.3km), combine it with running!

Result: 1 lap: 15'41''

It was tough on the up hill due to my out of breath but managed to finish it.

Aug 7: Swim@50m pool, 3-5pm

Target: 300m x 4 laps

Result: 250m, 200m, 250m, 200m, 200m, 100m x 5 laps

In the beginning I stopped at 250m point due to the crowd but seemed possible to do 300m with my energy. But from the second round it was difficult to breath and couldn't make it to 300m. I swam with my son and resulted in 2km.

Aug 6: Run@5:03am, 30℃

Target: keeping 6 minute/lap pace and run for 2 laps near my house

I run with small steps and faster pace. It was a bit tough at 500m point but even after running for 2km, I still have some energy. 

Result: lap 1: 5'33'', lap 2: 5'25'', Total: 10'58''

Aug 4: Cycle at 5:15am, 29℃

I cycled 1km near my house. There wasn't much time before going to work so I targetted to cycle 1 lap with fastest speed. At 700m point my legs got tired and I lowered my pace. 

Result: 1km 4'50''

Aug 3: Swim@50m pool, 18:20-19:45

Target: 300m x 4 laps

Result: 250m, 300m, 250m, 300m, 100m

First I swam slowly but the pool was a bit crowded so I got stuck at 250m. After I swam 800m, I took 10 minutes rest. It's still hard to swim 300m. I have to try so hard to get to 300m. I swam 1.3km in total today.

Aug 1: Swim@20m pool, 12-2:15pm

Today was just to adjust my body due to my tiredness from yesterday. I carefully swam not to get any cramps. I focused on my swimming forms and taught my son a swimming lesson and that was it for today.

July 31: Swim@25m pool, 6-7pm

Target: 200m x 5 laps

I got a cramp in my leg on my 4th lap. It was my muscles on upper right knee. It was a first time to have a cramp in this area and couldn't move for a while with pain. Perhaps I still haven't recovered from the cycling today.

Result: 200m x 4 laps

July 31: Cycle at 3-3:45pm, 33℃

Target: Cycle 30km/h for 20km

Result: It took me 45 minutes to cycle 20km, which averaged 27km/h.

My legs are really tired. I tried to run afterwards but my legs weren't moving. This is a big challenge!

July 31: Run at 9:20, 32℃

Target: 3 laps in the park course

First I ran slowly thinking about my knee then slowly increase in pace. It's so hot that the bike ride home is really comfortable.

Time - lap 1: 6'57'', lap 2: 6'59'', lap 3: 6'27'', Total: 20'24''

July 28th: Swim@50m pool, 6:20-7:40pm

Target: 200m x 5 laps

Result: Managed to swim 200m x 5 laps. Swam 200m in 2'20'' per 100m pace, took some rest, and then swam again. I swam 1.3km in total.

July 28th: Run at 5am, 28℃

Target: 1km in 5 minutes

With my new shoes I'm able to be flexible with my jogging course! I've decided a 1km long course near my home. With this pace my legs are tired and I was only able to run 1 lap.

Time - 1km: 4'49''

July 27th: Run at 5:15, 28℃

I've decided to run around my house on the concrete with my new shoes which I bought yesterday. There were no knee pain, but I couldn't take a step big enough due to my weak legs. I  ran with my spirit and managed to finish after 3 laps. 

My legs were way weaker than I thought. They don't move forward. But the effect of the new shoes were amazing since it was softer to run on the concrete with my new shoes rather than running on the soil path with oldones. The progress of technology is just amazing.

Time - lap 1: 3'39'', lap 2: 3'34, lap 3: 3'27'', Total 1.4km: 10'42''

July 25th: Run at 6am, 28℃

Target: 4 laps in 30 minutes

Jogging in the same park for the 3rd time. I started running with a marathon pace but after a lap my legs gave up. Keeping the pace, I drop my step length in half and managed to run 3 laps. On my 4th lap I felt some kind of pre-pain in my right knee so I stopped after running for 1/3 laps. I'm guessing that my shoes are old so there are no cushion even on the soil and it caused some pressure on my knees. I've decided to buy new shoes.

July 24th: Swim@20m pool, 5-7pm

This pool is located in the town facility which is 30 minutes drive away from my home,  and its 20 meter-pool is pretty small but is 1.2m deep, has clean water and not too crowded, which is good. 

Target: 200m x 5 laps

Again, I'm tired after 200m x 2 laps. My breathing becomes difficult and even I drop my pace, my breathing doesn't improve. When I drop the pace however I seem to able to swim longer. Today I swam about 1km.

July 24th: Run at 9:30, 32℃

Target: In 25 minutes, lightly jog for 3 laps

There were other 2 university girls who runs the same route as mine. They run much faster and I can't catch up with them. It actually motivates me to run rather than running on my own, hence my pace naturally increases. With the heat, 2 laps was my limit and in the end I only jumped with walking pace and managed to do 2.3 laps in total.

Time - 1st lap: 6'57'', 2.3 laps: 23'57''

July 21: Swim@50m pool, 5-7pm

Target: 200 meters x 5 laps

The long-distance pool makes you get tired more easily compared to the short-distance pool since you don't get to kick the wall and there's no extra breathing during the turn. As a result, 200 meters x 2 laps then took a break, which my target is still very far. Swam 1.5km whilst improving my swimming form.

July 17: Swim@25m pool, 8-9pm

Target: 200 meter x 5 laps

Since it's 25 meter length pool, swimming for 4 laps counts as 200 meters in total. However my reality was 200 meters x 2 laps, then I had to rest every 50 or 100 meters. To achieve my target is still very far away. I swam 1.2km in total and finished for the day.

July 17: Run at 9:30, 31℃

I've decided my running course by running the place I found last week. There's a little ups and downs on the soil, which sums up to about 1km. After a week of running, my legs stopped moving, but dragged them with me with smaller steps and managed to run twice. Since it was super hot, I'm drenched with sweat and the bike ride home was so comfortable.

July 11: My first day

So my first day starts.

The reason why I didn't run for a long time was trying to avoid hurting my joints, and making up with swimming and cycling instead.  Although in the end, I only did swimming.

First of all, I thought I'd prepare my legs by running on soil, so I looked for parks nearby. Then I found a forest in the park about 500 meters away from home. There's a merit in this since I can take my bike both ways to the park, and it's nice to dry my sweat on the way home.

I'm still scared of running, so I'd lightly jump for about 40cm in each steps. When I get tired I'd stop, and completely stop after 10 minutes. Just by doing this, it makes my heart beat fast and sweat a little. Total jogging length was about 1km.

Background

Here's the reason why I started to try triathlon for my 60th birthday

When I visited my good old friend's house, it turned out to be the same day as Triathlon day(http://www.triathlonbrasschaat.be) which the family and their daughters' boyfriends were participating. Being considerate, they didn't mention this to me.

The day before the triathlon, in order to prepare their final body adjustments, they went swimming in the lake and I ended up joining them. Then naturally they invited me to join the next year's triathlon! I took it as a joke and laughed it away (at that time).

My sport ability

Swimming: I can swim about 100 meters with front crawl. I have been swimming once a week to maintain my health. 

Cycling: I have a road racer. Long time ago, my friend invited me to join the International Challenge Cycling and I took part with my son. I haven't been riding bicycles for about 15 years...!

Marathon: Again around 15 years ago, when my daughter came back home after graduating university, we ran together and after running for about 100 meters, I was completely out of breath and I was truly disappointed. I also ran following days but lasted only 3 days.

In short, I haven't been doing much exercise apart from swimming. Since it was my good old friend who invited me to join the triathlon, who also looked after me very well during their busy times, I managed to say I'll give it a try and flew back home (June 27th).

This was the reason why I've decided to try a triathlon (750m swimming, 20km cycling and 5km running)...!