| 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 | | 72.00 | 9.00 | 52.10 | 4.00 | 0.00 | 137.10 |
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| Adidas Adizero Miles: 6.00 | Nike Zoom Silver Miles: 8.00 |
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| Night Sleep Time: 37.00 | Nap Time: 8.00 | Total Sleep Time: 45.00 | Weight: 0.00 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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My longest run yet, and done in the harshest winds I have had the displeasure of running in, all up the river for 7.5 miles. Coming back down though was a treat until I had the last 2 to slow me until the finish. I had some knee pain at around 13 miles but it went away after mile 15. Felt fine but my legs were pretty tired, more strentgh training needed. I woke at 3.30 to eat some porridge to get some good carbs in the system and didn't drink until 10 minutes before the run. It helped a lot, no need to stop for a pee or bigger! Kept the pace at 7:45-55 p/m
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 | | 1.00 | 0.00 | 10.00 | 0.00 | 0.00 | 11.00 |
| 10 miles marathon pace 7:10. Felt easy enough and I had a bit of trouble trying to keep the pace down to begin with, I guess it takes practice. I ended up going to slowly to compensate and then running a bit faster at the end. But a beautiful run despite the rain. No 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 | | 2.00 | 0.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| 2 x (3x1200m) 2 minute recovery between each rep and 4 min between each set. All ran between 4.15-4.20. Conditions were much better than last weeks fast session and it felt easier somehow. I did some visualisation whilst running of being a top athlete which helped me move smoothly along on some of the more tired moments. I am also coming round to the view that training in lighter trainers is better than running in my big super safe Asics. Absolutely no pain at all in my hips or knees, and fingers crossed it will stay that way all the way to the Tokyo marathon and beyond.
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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 | 15.00 | 0.00 | 0.00 | 16.00 |
| 6:30 start for a 7.30p/mile 15 miler. I started from outside my house which is unusual but the pace was so slow I decided to make the first mile into a warm up. ALl the miles were about 7,3o pace but I had a few 7.10's crop up much to my surprise. I felt remarkably tired around the last few miles in the old legs. I am not sure if this was the mileage or the fact that today I didn't eat much (a bagel) and I took in just water rather than electrolytes etc. This was to try to improve my running economy when I use them in the marathon. |
| 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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Got up early for this one. 6. 20 start again and no breakfast. But I managed to do th3 planned schedule of 6.40 miles. 2 miles : 13.30 3. 6.38 4. 6.33 5. 6. 38 Felt a little bit of an effort 4/5 but that is morning running for me. I had three layers on; t-shirt, long sleeve and half-sleeve running jacket. It feels good while running slow but it soons gets hot in there. I also used my new Addidas shoes. They felt good.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| A nice easy recovery run at the in-laws, big hills and all. |
| 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 |
| 1x 1000m 3.33 1x 2000m 7, 21 1x 1000m 3.33 1x 1000m3 34
Done along the river with my Garmin. Felt pretty easy as I kept to some pacing from the Runner's World book. But rather than stick entirely to it I let my pace be dictacted by feel. I used my new Addidas CS shoes today.
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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 | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Went running with a friend, Yukihiro today. His course consists of a 1.2k loop which he uses for his long slow runs. The good thing though is the coffee and sandwiches he takes along for a break between. So, we ran the first half, 11 miles at around 7-30 -8 00 m pace. THen after a drink and some sandwiches I took off alone (he was having some knee pains, as he ran a sub 3 marathon the week before) and ran between 7-20 and 7 40 for the rest. I felt fine, but I had to stop as my 2 year old daughter was calling for me and I could not ignore that cry! |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
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6 miles 1: 6 20 2: 6:3 25 3: 6:30 4: 6: 25 5: 6:15 6: 6:20 I did start the session out with a half-marathon pace in mind of 6:45 but thos turned out to be too easy and I found myself hovering around te 6:20/30 mark. This is what I will try for this w/e when I do my time trial for the half. I will do it by myself but I hope to get around 1:25/6 judging by today's performance.
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| Adidas Adizero Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Up early for a 'recovery run', I haven't been doing these but having seen some of the mileage that people do on these running blogs it makes me feel a bit insecure with a weekly mileage of 20-30 miles. When I woke up I thought to myself 'would I gain more from a bit more sleep or a run?' and proceeded to get my shoes and head out the door. I will see how I feel tomorrow and the w/e after this little test. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 13.10 | 0.00 | 0.00 | 15.10 |
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Half-marathon time test. I needed a recent time for this so I decided today was the day as I could not see a 2-hour gap in the coming weekend. Cutting work a little early I founfd myself in a very cold, rainy and quite windy world. My mile paces were: 1 6 25 2 6: 21 3 6: 19 4 6 20 5: 6 26 6 6:18 7 6: 28 8 6:30 9 6:26 10 6: 22 11 6:28 12 6: 34 13 6: 21 Overall time 1:23.47 Pretty pleased with this solo effort. THe only downer is that I have got a pain in the right foot. It is on the ball of my foot and it hurts when I run. I wore my Adidas Adizero, a lightweight shoe. I thought I was landing softlybut something was clearly not right.
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| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 | 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 |
| Bike x-training for 50 minutes at the gym between work. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| My right foot has been hurting all week so this was a slow run to see if it has got any better. There is a slight pain running through the ball of my foot. AFter the run it hurt a little and I attribute it to my adidas running shoes. I have been icing each day and hoping for the best. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 8.00 | 0.00 | 0.00 | 9.00 |
| First run in a week after the foot pain, it finally feels ready to ease myself into my programme again. I did an 8 mile m/pace 7.05 p/mile and all seemed well. THis was the first time I have run late at night too, I got out at 10 and ran until 1. It was preferable to the early morning run I thought although for a long run the chance of getting in your post-run nutrition is more diffucult (if you plan on sleeping well. |
| Nike Zoom Silver Miles: 8.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 72.00 | 9.00 | 52.10 | 4.00 | 0.00 | 137.10 |
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| Adidas Adizero Miles: 6.00 | Nike Zoom Silver Miles: 8.00 |
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| Night Sleep Time: 37.00 | Nap Time: 8.00 | Total Sleep Time: 45.00 | Weight: 0.00 | |
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