| Member Since: Jul 06, 2008 Gender: Male Goal Type: Marathon Finish Running Accomplishments:
PB Half Marathon 1:18:55 Japan (2001) First Marathon 2009 Tokyo. 3/04.38 (my watch).Official 3:07:21 2nd Marathon Ehime Japan Jan 2010 Official 2h 59.00
Training half marathon time 1:23 (2009) Training
Race: １：２４：３０ 2009) PB 1:18:50 (2001)
Recent 10k time. 38:52 November 2009
Short-Term Running Goals: Compete in another Half Marathon and get a decent time - under 1:20 would be great! Step up to 5 days a week running.
Long-Term Running Goals: Keep running with as little injury as possible and achieve the sub-3 dream (Accomplished!!! 2010). Next dream is to improve my half-marathon and 10km time.
Personal:
I am 40 years old and married with two young children. I have been training on and off for the last 10 years. I have been training three times a week for the most part but hoping to step that up to 5-times a week and see if I can avoid injuries, although 3 seems to be about as much as I can manage with work and family. "Run less, run faster" is my running bible that has helped my do just that. 1 steady, 1 quick and 1 long seems to keep my fast enough for my input.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 49.00 | 30.65 | 6.00 | 6.00 | 0.00 | 91.65 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 5.65 | 0.00 | 0.00 | 0.00 | 7.65 |
| 2 miles slowish either side, 5 at about 7.05 pace. Began at Toyota garage near Fresta at Yakushigaoka ( Al Park Run) 39:31. Large hill from Alpark takes the stuffing out of you though. Freezing cold, windy but felt ok.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 7.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Yanbo Sports Shop New Year run. 2 laps of a 5.6 mile course. Intended to do 3 laps but got caught in a fast pace on the second lap. 1:17:35 final time. Fastest pace around 6:35 to 6:45 on final lap. Nike SHoes
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Cross training. Bike 45 minutes at 85-90 rpm |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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3 laps of the river. Golf bridge (Yanbo) lap. Each lsp 5.61 miles
1. 44:41(7:59 p/m) 2. 42:33 (7:46)
3. 42:45 (7:47)
Kept at even pace, tried for 8m p/m but it was too slow, my natural easy pace was more like 7.40. Chomped on half a power bar, and stopped for a swig of drink on each lap. Also had some Vaam through the third lap. Felt good, used Asics shoes from xmas.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I was scheduled for a track session, but my knee was showing signs of pain so I went for a 10 mile run. I felt fine on the first mile 6,55 and my body felt like it needed a bit of pace inserted into the run so I kept it at about 6,45 for the 10, finishing my Golf Lap (8.3 miles) in record time 56 minutes and the 10 in 1:07 (Need to look at Garmin to put in exact times) 8 hours sleep
Nile blue shoes
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Xtraining 45 minutes on bike and strength training. (20 min) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 x 800m on grass. 311 3.16 3.12 3:17 1mile w.u and w.down. Addidas
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Scheduled for 18 but the pain in my knee was worrying enough for me to say stop. I ran at a selected 8p/m throughout so it was very easy. Later that day I felt fine though much to my relief. I also ran with a knee support which may have helped. Shoes: Blue nike Bowerman.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 4.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 at 6,30 and 2 at an easy pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 3.00 | 0.00 | 5.00 |
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3 x 1 mile: 6:00 5:50 5:55 2min. walk recovery
Kept it at around 6 p/mile. Managed to do an afternoon run for a change. Felt very nice and no obvious knee pain. Addidas
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Did the run at 8am after experimenting with a small breakfast - a pancake and maple syrup (7.20) - had to go for a crap after mile 2 though!Need some more time to digest the food I think. On the run I took some Vaam and a marathon bar and stopped for some swigs of Gatorade. It was an easy run 8m/p and I was strict on keeping the pace easy to avert any knee pain. I also wore the knee brace for 14 miles and took it off for the remaining.. I picked upsome runners along the river towards the second half which made for a fun run. Asics
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| Tempo run 10k (6.3 miles) 41.00 7pm run. Started off with 6.45 planned and ran that for the first mile and took it to 6.30 for the remaining, felt really good but I didn't want to make it any faster than that. Nike Bowerman Blue.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 3.00 |
| 2x 1200 4x 800 1 3,46 2 348
1 2.53 2 248 3 250 4 246
Extremely windy and rainy conditions, I did the training session along the river on the running course. Hardly a soul around due to the depressing weather. The uphill parts were pretty tough but I had a great time running along with the wind behind me Used addidas
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 49.00 | 30.65 | 6.00 | 6.00 | 0.00 | 91.65 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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