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Today is Wednesday, January 11th. It is now 5:30am and I have just completed ✅ my morning ☀️ run 🏃 I did 3 km with a pace of 4:32... pretty good 😊 As I told you from this week I'm back to normal life. Yesterday I went to the japanese 🇯🇵 class and after that I did my swimming session and today, Wednesday, is my short-running day. For now i am running just 3k as I cannot go further but hopefully in a few weeks I'd like to do maybe 5k. Also maybe in 1 or 2 months time I'fd like to do a little run after the swimming just to get used to do the three sports one after the other. Also as I said before this year I' m trying to mix the preparation I did last year and two years ago for the marathon... that means trying to give the muscles time to rest and recover and not to fatigue them too much every day but also trying some long-distance, harder training any now and then to get used to what they will have to endure during the Ironman have a nice day everyone https://youtu.be/vLk6afLrpsU http://steppan73.livejournal.com/16953.html

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Today is Sunday, November 20th. I have just finished the 2016 Kobe marathon which was my second marathon ever… after the one of last year.

Today I finished in just less than 5hrs but it was really hard as from the 20th km I had a lot of pain in my left knee: I couldn’t and still cannot bent it so I had to do a lot of walk.. I am really very happy I did not give up and was able to arrived until the finish.

I will talk a bit more about the marathon in the next few days…

https://youtu.be/paTQPZR5dVU

http://steppan73.livejournal.com/16953.html

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Today is Friday, November 18th... just two days before the marathon. As also this morning I woke up early I decided to go out for a short and light training: just 1.5k with the pace of 5:35... just keeping the muscles warm. 😊 With last night I completed ✅ my diet and from today I'll start to carb load... This morning I was 61,6 which means I lost about 6 kg since August.. not bad. That means I am lighter than I was at last year's marathon and also means I did better than my goal was as I was thinking about 62... but over it 😜 From today the marathon's expo will start and, as I am busy tomorrow, I think 💭 I will go there this afternoon to complete my registration... https://youtu.be/7mk2OdocKzw http://steppan73.livejournal.com/16953.html

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Today is Thursday, November 17th... and it is probably the last run 🏃 I did before the marathon. Lately my knees are bothering me a bit, not really in pain.but a bit of discomfort so I am thinking 💭 to give them some more rest... I will anyway continue to do my commute rides. The diet is going well... this morning I reach my lowest weight in a long time: 61.6. Today is my last day of diet and I'll try to do like yesterday avoiding bread 🍞 and any carbs at dinner trying to lose those last few hundred grams... Train hard, rest well and enjoy https://youtu.be/EV9j2SsMPPM http://steppan73.livejournal.com/16953.html

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Today is Wednesday, November 16th. This morning is dry so I could go out for my jog. I have just 4 days left before the marathon and so I did again just a short run 🏃 Actually my pace, 4:56, was much faster then i expected and wanted... I will continue my diet for another two days... actually yesterday I was thinking 💭 about stopping ✋ it already on Thursday but, as tomorrow i will finish work late, it shouldn't be hard to stick with it. Since Monday there is the so called Supermoon. Unfortunately on Monday here in Kobe the sky 🌌 was very cloudy ⛅️ so it wasn't easy to see it. I saw it last evening and now during my training... the camera 🎥 of the iPhone 📱 unfortunately isn't so good though 😭 https://youtu.be/S0ryd2etG5c http://steppan73.livejournal.com/16953.html

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Today is Tuesday, November 25th. Today I took it as a rest day. Actually I woke up early for my usual run but it was raining ☔️ so I preferred to skip it and avoid the possibility to catch a cold or something just few days before the race. I will restart my recovery training tomorrow.. https://youtu.be/Bzo9tT4eOak http://steppan73.livejournal.com/16953.html

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Today is Monday, November 14th. I've so entered the last and final week leading to the Kobe marathon, which will be held on Sunday. Also this morning I did just a light 1.5k jog and I'll probably continue like this until Saturday just to keep the muscles warm and moving but without fatigued them. The diet is going well even though lately I feel cold and also very tired 😴 also during those morning jog... and that I think 💭 is due to the lack of calories in general and carbs in particular... I am now considering to start my carb loading phase maybe already from Friday snd not waiting until just the day before the marathon... even though this morning it does not feel to cold lately the temperature went down and since last Friday i've started to wear my shoe-cover on my commute rides... https://youtu.be/-op4qmzFbzs http://steppan73.livejournal.com/16953.html

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Today is Saturday, November 11th. This morning I ran 🏃 possibly the last 3k of my marathon's preparation... from tomorrow I think 💭 I will just try to rest the muscles 💪 and recover. Today the pace was 4:45 so I'm happy 😊 about it. This is just my second marathon and the preparation I'm doing is much different from last year... so I cannot yet rate it... however I can say I am happy 😊 with it because I was able (at least until now... let's touch some iron) to do it as I wanted almost injury-free. Yesterday was the eleventh of November. In in Japan 🇯🇵 they make a name for every each day. It can be the "elevator day" because it is the anniversary of the invention or the "winter day" or wathever. As here the write both days and months in numbers, yesterday waa 11 11. So yesterday among others was the "soccer day" as the sport is played 11 against 11 and also the "Pcky day" as this sweet is a kind of long biscuit cover with something so the shape is like a 1 😊 https://youtu.be/vZorr6gZYz8 http://steppan73.livejournal.com/16953.html

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Today is Friday, November 11th. This morning I woke up early and so after my usual espresso I went out immediately for my training. Again I did a 3k run 🏃 with a pace of 4:47. This was one of my last 3k run... i haven't yet decided whether to continue until tomorrow or Sunday before switching to just 1 / 1.5k jog for the last week. The diet is going well but from next week I'll lower a bit more the calories just to try to get as lighter as I can. This morning it felt not warmer. ut a bit less colder than yesterday but I think 💭 it is just because it rain ☔️ during the night... from today I'll start using my shoe-covers on my commute ride. Have a nice weekend https://youtu.be/Zq_aSdrWWK4 http://steppan73.livejournal.com/16953.html

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Today is Thursday, November 10th. I did run again 3 k this morning and the pace was just under the 5min per km 🏃 Since this week winter has started it is much colder comparing to last week ❄️ Even though the marathon's day is near at this time there is still almost no one training... just myself. This I can say is my last week of training as then next week I would like just to recover jogging maybe just 1 / 1.5k a day Also the diet is going well. Today I am already at 2.5 kg so I may be able to arrive at 61.x or even less 😊 Today I have a light day at work but then I'll need to study for tomorrow's test 😱 https://youtu.be/_hlUBK5WxEs http://steppan73.livejournal.com/16953.html

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Today is Wednesday, November 9th. Also this morning I did my usual 3k run... but this morning was/is very cold... I think I'll soon need to wear gloves. However after a while I'm running 🏃, wearing the jumper, I also start to sweat 😭 Today's pace was 4:56... not too bad 😁 Also this morning my weight was down to 62.8... I was afraid as yesterday I had this ad job and I could not count my calories but actually I'm sure I ate less yesterday than usual.. The job was a bit boring: just sitting pretending to watch a model show 👠 without any model ... but it was also fun as I met a lot of people, especially italians. So it was nice to have a "normal" conversation for once... https://youtu.be/OlVX6O0lzao http://steppan73.livejournal.com/16953.html

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Today is Tuesday, November 8th. I don't know 🤔 why but this morning my body decided it slept enough and so i woke up very early. .. and by 5:20am i had already completed ✅ my run 🏃 From this week I am running 3k every day. Today I had a pace of 4:55. The left knee bothered 😕 me just a bit for a few minutes but then the pain left and I was able to have a good run. Today is my off day from work; I am supposed to have Japanese 🇯🇵 lesson today, however I will miss it because I have a tv 📺 job in Osaka so I will go there for a different day than usual... https://youtu.be/W07APpAeEvQ http://steppan73.livejournal.com/16953.html

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Today is Monday, November 7th. Today is my rest day and so I have done only my commute ride... but no run 🏃 From tomorrow I will restart probably doing 3k every morning. As the diet is going well yesterday I decided to skip the diet for lunch 🍴... however from today until the Saturday before the marathon, when I'll be starting my carb loading phase, I'm planning to stick to my diet every day. https://youtu.be/Ff9IRCbqYn8 http://steppan73.livejournal.com/16953.html

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Today is Friday, November 4th. It is now 5:30am and I am on my way back home after a 2k recovery run. I needed this recovery because yesterday was much different than what I thought. I was thinking 💭to stay home 🏡 in the afternoon but instead I had a pretty active afternoon. Some months ago my wife sent an enrollment for a sport open day for parent&child. As we did not get any reply we thought we were not chosen but then in the morning my wife tried to call and they told her it was fine ✅ for us to participate... so with my son I went there. We were about 100 💯 pairs and we did in rotation three trainings: soccer ⚽️ , rugby 🏉 and running 🏃 It was very nice as we did a lot of games but towards the end I felt a bit of pain in my left knee so I was a bit worried.... fortunately after the run of this morning everything seems to be fine ✅ 😅 https://youtu.be/2DrKx3z78aM http://steppan73.livejournal.com/16953.html

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Today is Thursday, November 3rd. Also this morning I went out for a run 🏃 but today's training was a bit different from the usual. Instead of running 2k I decided to run as fast 💨 as I could for as long as I could resist. I ended up doing 1.2k with a pace of 3:53 which is faster the my fast run 🏃 😅 Today in Japan 🇯🇵 is a national holiday. In the morning I'll probably go to watch my son's soccer ⚽️ training and the in the afternoon I'll spend time with my family... if the kids won't go out with friends... otherwise I'll probably study 📖 some Japanese for tomorrow's lesson... also because next week I should have a big test in class... The pity is that as I've started the last phase of my diet today I won't be able to have any nice meal... https://youtu.be/_xRrp02jQKg http://steppan73.livejournal.com/16953.html

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Today is Tuesday, September 2/7th. It is now 5:40am and I'm done with my daily training. As I said yesterday this week will be mostly an active rest week. After the40~50km run & about 200km cycled (20k daily commute plus about 80k on Sunday on the mt Rokko) my legs are still very fatigued. So this morning I just jog 2 k at a very low pace and I'm thinking to do the same tomorrow and then on Friday and Saturday On Thursday and Sunday I'd like to do two long ride (easy one on Thursday, much more challenging on Sunday). https://youtu.be/v7kAO3X03H4 http://steppan73.livejournal.com/16953.html

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Today is Monday, September 26th. Yesterday I did do and complete the group ride on mt Rokko but my legs were really exhausting sted... for this reason I have decided they need a bit of rest. Today is Monday so it is anyway my rest day and so I have done just my commute ride. Then for this week tomorrow I won't run my usual 10k but I am going to change a bit this week training. Tuesday and Wednesday I'll just do a 3km recovery run. Then on Thursday I'll do a century ride to Himeji; ride a bit long but all flat so not particularly hard. Friday and Saturday I will do again just a recovery run and then Sunday I'll do the tour of Awaji island... alone or with someone still don't know... https://youtu.be/yq-ru4pzLro http://steppan73.livejournal.com/16953.html