kohei_hayashi
|
June 10k
Star this Commitment
kohei hayashi commits to:
Putting forth my best effort in order to become as fast of a runner as I can be because I want to focus on improving my cardiovascular fitness. I need to stay injury free, dial in my nutrition, and train consistently. Over the course of the next 5 months, I will focus on the process of continuous improvement, looking for incremental improvements in all areas. My benchmark will be a 46 min 10k, or about 7:25 per mile.
No more reports due
|
My Commitment Journal
 kohei_hayashi
June 12, 2022, 4:15 PM
|
|
|
Target Time: 46 min Target Pace: 7:25/mile Race Day Time: 43 min, 43 sec Pace: 7:03/mile Final Weight: 145.2 lb Miles logged on shoes: 238.37 miles This was my first 10k so I wasn't sure how fast I could run this. Historically, I've barely been able to run a sub-six minute mile so I'm surprised that I was able to run at almost a 7 minute mile pace for 6 miles. I'm thrilled with this result. I was never perfect with my training, nutrition, or sleep but I put forth excellent effort over the course of 159 days. I'm grateful for my health during this project. I never got sick and I never had any serious injuries. Maximizing training and avoiding overuse is difficult to balance, but I'm perfectly happy to err on the side of caution, as long as it's not an excuse to be lazy and skip out on training. Running isn't something I hate doing anymore. I especially enjoy the long run. Being outside in the sun and alone with my own thoughts helped me relax and work out problems. I don't know how frequently I'll run going forward, but I'll certainly take the time at least once a week to go running. That time when I there's nothing for my mind to take in is invaluable. I'll take time to rest and appreciate the progress I've made. I'm going to enjoy this moment, but after that I'm getting right back into training. I'm not sure what my training will be focused on yet but I'll take the next few days to evaluate my physical health and choose a project that gets me fired up to work towards. |
|
|
kohei_hayashi
May 28, 2022, 6:02 PM
|
|
|
May 15 - May 28 Weight: 142.3 lb Mileage: 36.2 Average sleep: 8 h 2 min I feel plenty lean for the race. I did an extended fast at the start of this two week period which dropped my weight significantly. I obviously feel lighter while running. I know I've lost a fair amount of strength based on recent weightlifting sessions but my focus has been on running for the past few months so that's to be expected. I only have two weeks left of training, so I'll keep my nutrition dialed in for the last two weeks. Continue eating quality food that you enjoy. Sleep was decent these past two weeks but I went to bed later than usual a few nights. I try to keep a steady sleep schedule but that's just life - there are always going to be some variations. As long as I do my best to get to bed at approximately the same time each night, I'm satisfied. With today's long run, I felt a little bit of knee pain towards the end of the run. I have to make sure that I'm keeping my quads and hips loose. Too much tightness is going to give me health issues. I've started stretching 12 minutes every morning, spending 4 minutes on 3 stretches. It doesn't sound like much but I'm happy with the consistency of it. After the consistency is established, I can choose to increase the duration if necessary. For this next week, the one thing that I want to get right is my sleep. If I get my sleep right, everything else becomes easier. Keep the 9:30pm bedtime and start winding down 30 minutes before. |
|
|
kohei_hayashi
May 14, 2022, 4:31 PM
|
|
|
May 1 - May 14 Weight: 146.7 Mileage: 22 mi, 11/wk Average Sleep: 7 hr 40 min We're just under a month away from the 10k race. I took time off from May 6-11 because of a little bit of foot pain and a little bit of burnout. I swam instead of running and now I feel refreshed for the last few weeks of training. This upcoming week, I'll do a long run, a high intensity session, and a tempo run. I'll set it in my calendar right now so I don't forget. My sleep the past two weeks was sub-par. I'm always trying to get 8-9 hours of sleep. I drank two times during the past two weeks and that always lowers sleep quality as well. During this last month of training, I'll completely eliminate alcohol. I'll continue to sleep around 9 and wake around 6. When I eat alone, my nutrition is consistently good, but when I go out with friends it's generally terrible. I had some burgers and some nachos to go with the times that I drank. In the grand scheme of things, these are little bumps in the road but on principle, it bothers me. I need to remember that I'm using this training in order to build good habits that I can sustain for life. I'm not trying to deprive myself of anything. If you have an unhealthy but delicious meal, just enjoy it. Just don't do it all the time. Along with sleep, nutrition, and training, I'm experimenting with heat and cold exposure as well. While I don't have an ice bath, I have saunas and cold showers available so I'm interested in testing out some protocols from the Huberman Lab podcast. |
|
|
kohei_hayashi
April 30, 2022, 6:53 PM
|
|
|
April 17 - April 30 Weight: 144.8 Mileage: 23.3 miles, 11.65/week Sleep: 7 hrs 49 min Last week I had to travel and so I didn't have as much time to run. I was only able to run once during the whole week. The following week I ran 3 times, making up for a fair amount of mileage. That week while traveling was great in terms of nutrition. I had quality food available at each meal thankfully. It also was a great time to continue implementing of time-restricted feeding because my schedule naturally aligned to where my first meal of the day would be closer to noon. This past week after getting back, I ended up doing a food challenge with a friend though, and that was an absurd amount of food. I'm surprised that to see my weight get down to 145. I'll maintain around here and see how I feel. With sleep, I had two nights this week where I slept poorly. I don't think there was anything in particular that woke me up and kept me up. My mind was just racing after waking up in the dead of night and when that happens, it usually takes me some time to fall back asleep. I won't overreact. We'll just have to see how this upcoming week goes for sleep. With running itself, I think I have a chance at hitting 7:30/mile for the 10k. Last week I went for 3 miles at around that pace and while it was tough, I wasn't completely wiped out. Double that distance and we hit our target. My weekly long runs are getting into the 9-10 mile range while my short runs are still focused on speed. I've also been swimming a lot more. It just feels great getting in the water and focusing purely on the act of swimming. For the upcoming week, I'll likely have 3 runs, 2 strength sessions, and more mobility work. I need to keep my lower leg, hamstrings, and hips from getting tight. I'll continue to sleep at around 9:30 each night and I'll relax by reading for 30 minutes. With nutrition, I'll continue tracking my food but I won't put myself in a caloric deficit. I'll increase my protein and fat intake a little bit and try to maintain for the week. I have faith that I'll be able to hit my target. |
|
-
Jan 8, 2022
Displaying 1-1 of 1 result.
January 4 to June 12
Successful (referee feedback expired)
Success
No report submitted
.
