| 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 | | 35.00 | 41.00 | 20.00 | 3.00 | 0.00 | 99.00 |
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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 | | 0.00 | 0.00 | 18.00 | 0.00 | 0.00 | 18.00 |
| Yanbo run. 3 laps of the winter course. Not too cold, av. 7:20 first lap, 6;50 second lap and 7:10 3rd lap. Felt good, no pains at all.
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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 | 6.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Tempo run. 2-mile w-up and 6-miles between 6-30-6-40 pace. Felt super nice running in th cold winet night around the river. |
| 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 |
| 6pm session. 8x 800m 2 min. recovery. Along the river, wind blowing from all angles but felt better going up rather than down a slight slope. No pains at all and kept the pace at 245-2:50 throughout. Wore 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 |
| Home to Yakushigaoka via A-city. No particular pace, about 7.20-30ish. Drank well and felt good until the last mile up hill when my right knee hurt quite a bit so I slowed things up considerably. |
| 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 | 5.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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2x 2km 2x 1 mile 2x 1k
All good until the last 1 km when my knee hurt after and I had to walk rather than do my w.down.
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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 |
| Tempo run: 6 miles 2 easy 4 fast (6:35 pace) and 1 warm down. Felt ok on the tempo run, just slightly tired but I could have gone further if I had to without too much trouble.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles from Yakushigoaka into town to meet with the Relay runners. Very easy running 7-15 p/mile and even though I wanted to do more I had to finish, but with only a week to go rest is best! |
| 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 |
| 6 x 400m. at stride pace on the grass along the river. 1 mile w/u and 1 mile w/down. Felt comfortable, pushed a couple of them a little bit.
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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 | 2.00 | 0.00 | 0.00 | 3.00 |
| 1 mile w/up 2 mile marathon pace mile with last mile split into a 6.30 and 6:50 pace. Jogged another 3/4 mile back to the bike. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Ehime Marathon Japan (26.2 Miles) 02:59:00, Place in age division: 33 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| A cold wet and inspiring morning greeted me as I looked out the hotel window. After about 4 hours sleep (excitement/fear) I went down for breakfast at 6 am for a 9 am start. I dispensed with the usual porridge and tucked into some toast, eggs, a small sausage and cereal, with coffee (caffeine!!). Initially I had thought that my training had not been as good as last year's Tokyo Marathon but for the first few miles I felt relaxed at a 6:50ish pace. It was quite hilly through 10-25 km so I had to push harder to maintain pace. Then we went under a tunnel and I lost reception on my GPS so I figured I would run according to my own feeling. After seeing runners heading towards home I realized I had seen a large group and had a feeling that this was the 3 hour team. They were about 3/4 mile ahead so I had some work to do but I made it my goal for the race and within 10 kms I had caught up, my legs felt good and ny breathing relaxed. I passed them initially but then told myself to stay with them as it is much easier running with a pack. With the last 1km I just headed for home with a kick and suddenly there was the finish line, and I felt just fine! It was easier than I had thought but my negative splits again really helped a lot I think. It is a race strategy that really pays off. Off 3 days training a week I reckon that it was a good achievement and that there is room for improvement should I have extra time to train. Splits: 5km 10km 15km 20km Half 25km 30km 35km 40km
21:34 0:43:01 1:04:42 1:26:23
1:31:09 1:47:24 2:07:57 2:28:34 2:50:13 Finish (official) 2:59:15
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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 | | 35.00 | 41.00 | 20.00 | 3.00 | 0.00 | 99.00 |
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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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