夜中の雨で、 楽しみにしていた（ホッとした）徳舜瞥岳登山は中止。
5時20分迄安眠できました。 この時間にはほとんど雨は上がっており、朝ジョグへ。
ホロホロ山荘から、北湯沢名水亭を越えて、少し走ると サイクリングロードがあります。
ウッドチップコースでの練習は足元が悪いので、2日目の本練習はこのサイクリングロードを利用した（2分+1分）ファルトレク15本～20本。とpの事。 そのスタート地点（ホロホロ山荘から約3.8㎞地点：往復で7.6㎞）迄の往復ジョグ。 ウッドチップコースのダメージがあるのか、脚は重いです。 速いランナーさんはお尻のが痛いと。 僕はお尻も少し痛いですが、大腿四頭筋が張ってます。 ブレーキがかかった走りなのかな。 7.6㎞ジョグ後は 朝バイキング。練習前なので抑えて食べる予定が、ご飯のお供がおいしくて、ついつい食べ過ぎ。 皆さんお腹が重い中でのファルトレクを楽しく苦しんでおられました。
この日、長女が孫1号と2号を連れて帰省する日でもあり、そのお迎えも今回の任務に入っています。 大滝から1時間10分位の千歳空港で孫たちをピックアップ、そして、 空港から自宅までこれまた1時間20分の安全運転はマストです。 なので、ファルトレクの疾走区間は㌔5分ペース前後で良し。 ガーミン先生のこの練習の結果が閾値走として認定される事が大事。
ホテルから車で先へ進み、北湯沢温泉駐車場（ホテルからおそらく2㎞少しの場所に車で移動して、本隊の到着を待ちながらアップ） 自分はここをスタート、ゴールとさせていただきました。
2分の疾走は、いつも使う2歩で1回で数えるとほゞ180回（360歩）だなと思っているので目標は立てやすかったです。
但し1分30秒 ファルトレク10本迄しかトライしたことなく、疾走2分も15本も初めて。 ウッドチップでの疲労、アップの疲労もありました。 ちばりよ 代表の後藤さんが、 2分進んで、ダウンで少し逆走して、 戻り遅めのランナーを拾ってまた2分疾走。 少しづつスタートから離れるが、離れすぎない感じでペースを刻んでくれ、それに自分も合わせる感じです。
始めうまくラップをとれずでしたので1本終わった時点で計測を再開。 疾走すべきをダウンで押した場面もあり、時計表示とはやや異なりますが、 垂れた部分もありますが、何とか15本はできたと思っています。 前半半分はゆっくり登り、後半は下りとなるため、 ギリギリ元気のあった７～10本前後がもっともよく走れたかな。
ファルトレクは2週間に1回程度はボッチでありますが、ポイント練習として組み込みたいと思います。
駐車場まで戻り、つゆだく、汗だくなので、上下を着替えて、20本走ったランナーさんの走る姿を動画に取りながら、先に終了して千歳空港へ向かう挨拶をしつつ 私のちばりよ～RC夏合宿は終了しました。
月曜日夕方現在太もも主体に疲れが残ってます。 自分の走力より少し上の練習ができたと信じてます。
Chibariyo~RC Summer Training Camp Day 2. (2 minutes + 1 minute) Fartlek 15 sets (~20 sets)
Due to the midnight rain, the eagerly anticipated (relieved) Tokusenbetsu-dake mountain climb was canceled. I was able to sleep until 5:20 am. By this time, the rain had mostly stopped, so I went for a 10 km jog. From Horohoro Sanso, I crossed the Kitayuzawa Meisuitei and found a cycling road after a short run. Since the footing on the wood chip course was poor, the main training for the second day utilized this cycling road for (2 minutes + 1 minute) Fartlek 15 to 20 sets. I jogged back and forth to the starting point (approximately 3.8 km from Horohoro Sanso: round trip 7.6 km). My legs felt heavy, possibly due to the damage from the wood chip course. Fast runners complained of sore buttocks, and although mine were also a little sore, my quadriceps were tight. It felt like running with the brakes on. After the 7.6 km jog, I had a light breakfast buffet before the practice, but the side dishes were so delicious that I ended up overeating. Despite everyone feeling full, they enjoyed and struggled through the Fartlek.
This day was also the day my eldest daughter brought her two children home, so picking them up at Chitose Airport, about 1 hour and 10 minutes from Ohtaki, and then driving safely for another 1 hour and 20 minutes from the airport to home, became part of my duties. Therefore, maintaining a pace of around 5 minutes per kilometer for the sprinting section of the Fartlek was good. It is important that the results of this practice, as determined by Garmin, are recognized as threshold runs.
I drove ahead from the hotel to the Kitayuzawa Onsen parking lot (moved by car to a location probably a little over 2 km from the hotel, where I waited for the main group to arrive while warming up). I set this as my start and finish point. It was easy to set a goal for the 2-minute sprints, as I usually count about 180 times (360 steps) in two steps. However, I had only tried up to 10 sets of 1 minute 30 second Fartlek, so doing 15 sets of 2-minute sprints was a first. I was also fatigued from the wood chip course and the warm-up. Mr. Goto, the representative of Chibariyo, advanced for 2 minutes, then backtracked a little during the cooldown, picking up runners who were falling behind, and then sprinted for another 2 minutes. He gradually moved away from the starting point, but maintained a pace that didn't leave us too far behind, and I tried to keep up with him.
Since I couldn't take good lap times at the beginning, I restarted the measurement after each set. There were moments when I had to push through the sprints during the cooldown, so the clock display may be slightly different, but I believe I managed to complete 15 sets. The first half was a slow ascent, and the second half was downhill, so I think I ran best around sets 7 to 10 when I still had energy. I usually do Fartlek alone about once every two weeks, but I want to incorporate it as a key training session. After returning to the parking lot, drenched in sweat, I changed my clothes and took a video of the runners who had completed 20 sets, then greeted them before heading to Chitose Airport. My Chibariyo~RC summer training camp has come to an end.
As of Monday evening, I still feel tired mainly in my thighs. I believe I was able to do a practice slightly above my running ability.