Barefoot Running

Barefoot running no es una disciplina deportiva, es más bien una forma de vida, un intento para regresar a los orígenes y a lo natural, y es lo que los humanos veníamos haciendo desde hace milenios sin problema alguno aparentemente. Como cualquier disciplina deportiva, no hay nada exento de riesgos, pero los que lo practican de forma continuada siguen apostando por el barefoot.

Correr barefoot, como parte de un entrenamiento tradicional, ayuda posiblemente a equilibrar ciertas articulaciones y descargar tensiones que hemos ido adquiriendo en el entrenamiento. Es especialmente recomendable que empecéis a probarlo gradualmente, por ejemplo con carreras cortas en la playa o en césped.

Os animo a que lo probéis como parte de vuestro entrenamiento, no es necesario que apostéis radicalmente por el barefoot ya que no es apto para todos los gustos y de hecho puede producir importantes lesiones si no se tiene especial cuidado.

Stellar Town run

Yesterday was a perfect day for running. 18ºC and no wind or rain. Some risk of rain was there though.

The menu was to run 30m x 2 times at pace speed (fast!) but I couldn't join the practice with my running team in Besshonuma Park (別所沼公園). Running in Besshonuma park is the plan for most Thursdays. It's conveniently located near Naka-Urawa station and the complete lap is almost 1km. It's pretty crowded with runners too.

So instead of the menu, I run alone in the neighbourhood. Near Stellar Town, a commercial area which happens to become quite quiet during the evenings (you can also find quiet streets in Japan!). I did 4 laps of 2km each plus 3 km for warm-up and cool-down.

This time I brought my heat rate monitor and could manage to be in the 150-160 bpm most of the time, which was slightly above my target (145 bpm) or 80% of my Maximum Heat Rate.

For the Maximum Heat Rate I am using the formula of 220 minus age, which is a very general approach as it doesn't take into account the heat rate at rest or your physical condition. But it is also quite accurate for men if compared to other formulas. In any case, I am using it as a reference to try not to over-train always. I feel quite comfortable running at 155 bpm but I know I am pushing a bit (for general training). For LSD's or slow jogging I must reduce the speed, and hence the heat rate.

There are many heat rate monitors in the market, and I find it's been one of the best investments so far. I am using Oregon SE 120. In case you are serious about giving running a try, I recommend to buy a simple one and the Oregon works fine.

More advanced wathes can even include in-built GPS like the Garmin Forerunner series, which some of my running friends use. Specially recommended is the Forerunner 305 which has become a bit obsolete in design but still works fine. You can easily find a second hand for 90 Eur.

Today's practice Oct. 19

Today's practice is supposed to be the hardest on our training so far. We have to run Interval Training, so that means fast and short distances. The venue is Asaka field where we took this photo some time ago.

The menu will be 3 or 4 sets of 2km and 3 or 4 sets of 1km. Normally we have to run at 4.15 pace.

Since the practice will be in Asaka, and is quite far from our place, we have tailored an alternative run near our place.

It's perfect since the circuit covers exactly 2km.

Running for a Marathon

My first marathon will most probably be held next year in February. I have been thinking very seriously about running those mythic 42.192 km in a decent time. I know running the first marathon will be one of my memorable experiences and I truly believe anyone can try it. When it comes to your personal goals, finishing your fist marathon will be your only target. Finishing it in a specific time frame, will come after serious dedication and training.

To finish a marathon in less than 4 hours, for example, it will require a prior year of full preparation, being in weight during most of your work-outs and having achieved a Personal Record (PR) of 46 minutes for a 10km race. However, the training and diet will still count as key elements to successfully run and enjoy the marathon.

Best tips for training marathons

I have some tips that I have been gathering from different sources:

1. One should be in shape before attempting to join a full marathon. Reaching this first step can be after 8-9 weeks of training. This is possible for any person without previous experience or condition. After these weeks, anyone will be able to start preparing for a marathon.
2. Divide your week in 3 to 4 training days except for the previous weeks before the marathon when you will increase the training and intensity.
   
3. Alternate different practices (long distance, interval trainings, trail running...) and get used to measure always your time and distance.
4. Use methods to measure your Heat Rate as it is crucial to avoid over-training.
5. Join a club or running group. This will help you being consistent and keeping you motivated to run in cold or rainy days.
6. Avoid competing in training days. You are just training. Try to follow your goal, not the faster members of your group.
7. Try barefoot running as part of your exercise. This is great after Interval Trainings. Try running on grass some speed exercises after your practice and before the stretching.

Shimin no mori park

El mes de octubre es el más intensivo de los últimos meses ya que muchos compañeros de nuestro equipo de Saitama Running Club y nuestra familia (casi al completo) nos presentamos a la la carrera popular de Toda el 21 de noviembre (戸田マラソン).

Como decía, he conseguido convencer a la familia para que se presenten a la "Family Run" de 2km. Correrán todos, menos la pequeña ya que no cumple con la edad mínima para entrar en la competición (lástima). Yo me he apuntado a la semi-maratón que espero terminar en menos de 2 horas.

Con este objetivo familiar, hemos podido establecer un mini plan de entrenamiento para la familia. Es la primera vez que salimos casi todos a correr y aunque de momento son distancias muy pequeñas, creo que les empieza a picar el gusanillo de la carrera; al menos a Hana que es la más animada para el deporte.

Como es habitual, en Saitama Running Club, los LSD (Long Slow Distance) se suelen hacer todos los sábados; y debido a compromisos familiares y otras obligaciones, me los estoy perdiendo, uno tras otro. No me queda más remedio que correr las largas distancias por mi cuenta y uno de los mejores lugares es el parque/bosque de Shimin no mori (al lado de mi casa!).

Este parque 市民の森 es perfecto para pasar la tarde en familia. Hay campas enormes y un césped perfecto para que Carlos siga practicando el chut.

Este domingo, he podido convencer a la familia para ir a pasar la tarde. Después de acercarme por mi cuenta, conseguí dar unas 10 vueltas de 1km bastante tranquilo, parando de vez en cuando para jugar con los niños y corriendo una vuelta con Tomomi.



Este mes, calculo que llevo un déficit de 30-40 km con lo que me tengo que poner a correr más distancias largas si quiero estar en forma para la semi maratón.