Biking Plan 03 (Oi-Futo – Loop – 9.16km)

The Oi-Futo area is a popular spot for cyclists living in the Tokyo area. It’s not a particularly beautiful part of town (as it’s located in a container harbour near a port so you can imagine the scenary) but it offers a perfect training arena, and since the business is closed on each Sunday, you will benefit from an absolutely ZERO TRAFFIC ON SUNDAYS – which is a real luxary. This training spot is best for those of you who wish to train speed, do some interval training or ride is larger groups on wide open roads.

You can reach Oi-Futo area from many different stations (Shinagawa, Oimachi, Samezu, Shinagawa Seaside, Okeibajomae and others…) but keep in mind that they are all quite far from the actual spot. The most convenient way to access it is by bike.

The most popular course used is as follows (listed in red) but can be adjustable according to your preference:

OI-FUTO LOOP
Distance: 9.16km

Oi-futo Meeting Point

Oi-futo is a popular spot for speed training and for Triathlete to show off their TT Racing Bike

For those others not into Triathlon, they can enjoy riding in groups without worrying too much about the traffic

Barefoot Running Debate

The Denver Post has been printing some interesting articles on barefoot running…stirring the debate about barefooting…pro and con.

It turns out that the biggest opponent of barefoot running is Mark Plaatjes, the owner of the Boulder Running Company. He makes the argument that running barefoot is not for Americans because “98 percent of the U.S. do not grow up barefoot, walking barefoot” and that “If you do not grow up barefoot, it is a really difficult thing to do.”

Granted, Mr. Plaatjes is correct that many if not most Americans did not grow up barefoot…, but making the case that since they did not, they should not, is not the kind of argument one should make without a lot of evidence backing it up. And that evidence is not there.

My experience tells me that you can regain use of your feet, one thoughtful step at a time. For many, the foot has atrophied and become weak from years of wearing shoe casts. Constantly supporting the foot leads to weakness. Strengthening the foot requires patience and care, but the results are so well worth it. Your foot is an amazing and beautiful piece of magical equipment that you’ve inherited from a long line of successful movement. Self-healing and self-nourishing, your feet get stronger with use…the best shoes you’ll ever own.

Michael Sandler of Boulder is the article’s main barefoot running proponent. Sandler says that “When you are barefoot, you are forced to run the way ancient man ran, which is a soft dance,” and I agree. He further points out that even his upper body is getting stronger from barefooting. I understand this too.

One of the other proponents, Ivo Waerlop, suggests that barefoot running allows muscles to strengthen and work in different ways than they are familiar with while in shoes. Runners experience a more natural stride when they are barefoot, he says, and I agree. Further, he points out that when in training shoes, runners are more likely to land on their heel before rocking through to the toes, and that is not a good thing.

They also quote me in the article thus:

“When you take away the feeling of the impact of your feet hitting the ground, you end up putting much more impact into your body than if you felt it and adjusted your stride,” said Barefoot Ted, perhaps the most well-known barefoot running enthusiast. He lives in Washington and has spread the gospel of barefoot running for five years.

“The more padded the shoe has become, the more impact people are putting into their body,” Barefoot Ted said.

No shoes = bigger smiles

Further in the article, it suggests that we (Sandler and me) are on the extreme side of the barefoot spectrum…, but is that exactly true? We are just showing what is possible and suggesting that barefoot and minimal running be included in the dialogue of mainstream’s understanding of running rather than resorting to scare tactics to make people shy away from being barefoot. We are living proof that it can be done…and that it is joyful.

I suggest you give barefooting a try. Start slow and build slow. Be thoughtful, mindful and gentle. The rewards seem very high, and I have been receiving a lot of emails with amazing success reports.

For the original Denver Post article, click here.

Courtesy of Barefoot Ted

10 Essential iPhone Apps for Runners

For people who enjoy running, there’s nothing like lacing up the Nikes, heading out the door and hitting that stride. But every runner hits a wall at one point or another and day after day, run after run can soon become monotonous. Sometimes a little jolt to the routine is welcomed.

Whether you want to try out new routes, strive to be faster, have better endurance or even lose a little weight, runners (and want-to-be runners) can turn to the following 10 iPhone apps for a little more variety in their training regimens:

RunKeeper Pro:
RunKeeper is probably the most well-known of the running apps on this list. This is a feature-rich app that enables GPS tracking, distance, speed monitoring, caloric output and activity history for any number of activities you partake in including sports such as running, cycling, hiking, skiing and swimming. You can also sync all the data to RunKeeper’s website to monitor progress and share publicly. RunKeeper also offers a simplified version of the app for free.

Cost: $9.99

 

 

Ghost Race:
Sometimes, the best motivation is competition and who better to compete with than yourself? Ghost Race enables you to track your times on various routes and compare your performance from day to day. The app’s audio function also keeps you updated on your progress against your ‘Ghost’ in real-time.

Cost: $0.99

 

 

 

Livestrong Calorie Tracker:
Assuming most people who run regularly are also health conscious, the Livestrong Calorie Tracker boasts more than 625,000 foods in its database and is a great app to have to monitor caloric/fat/carbohydrate/protein intake. You can also monitor your progress based on daily caloric goals that you establish and track your weight loss goals.

Cost: $2.99

 

 

Get Running (Couch to 5K)
Targeted more for beginner runners, Get Running provides users with a specific training regimen over the course of nine weeks, with the end goal of being able to run for 30 minutes. Audio prompts guide users through each workout and even provide encouragement along the way.

Cost: $1.99

 

 

 

iRace:
iRace is a comprehensive app for locating road races near you or in any city that you choose to search. The app also enables you to preview the race route (if available) and send “challenges” to contacts, inviting them to run the race with you.

Cost: $0.99

 

 

 

Fitnio:
Fitnio is another GPS-based tracking and monitoring app for walking, running and cycling. The app records your activity and then displays distance, pace, caloric burn and also keeps an ongoing log of all workouts and also syncs with its website. Fitnio also provides an emergency contact option in the event that immediate help is needed during a workout.

Cost: $1.99

 

 

RunCoach:
Run Coach is a good app for both seasoned and novice runners who desire a little more motivation for running success. With a variety of training plans to choose from, a 5k, 10k, half marathon, marathon, etc., Run Coach provides personalized plans and enables you to track your progress along the way. Running and nutritional tips are also offered for quick reference.

Cost: $0.99

 

 

iMapMyRun:
If you want a GPS-based route tracker and activity log, but don’t want to pay for one, iMapMyRun is a good alternative. Similar to some of the other tracking apps, this also enables you to save your data to the app’s website where you can monitor progress and share publicly, even via Twitter. For more features like iPod integration and photo geo-tagging, there’s a more comprehensive version available called iMapMyRun+ that costs $4.99.

Cost: FREE

 

 

Interval Run:
For runners who like to mix it up with interval training, this app is a good way to integrate a little variety into your workout. With training plans including Tabata, Couch to 5K, Gateway to 8K and a One Hour Program, the recorded voice tells you what to do and when to do it.

Cost: $1.99

 

 

 

UltraTimer:
UltraTimer is a great app to have on hand for use as a precise timer, whether it is for circuit training, sprints or just for general use. The app comes with a couple example training plans, but any desired timing schedule can be inputted and multiple timers can be run simultaneously as well.

Cost: $1.99

 

 

 

Written by Jeana Lee Tahnk – courtousy of mashable.com
Jeana Lee Tahnk is a high-tech PR consultant and writer who focuses on a variety of topics including, technology, social media, family & parenting and health & well-being. She is a regular contributor to The Huffington Post, MommyTrack’d and Examiner.com. More information about her writing expertise and professional background can be found on her web site.