| 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 | | 64.00 | 10.00 | 32.00 | 9.00 | 4.00 | 119.00 |
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| Adidas Adizero Miles: 34.00 | Nike Free 5.0 Miles: 14.50 | Nike Zoom Silver Miles: 7.00 | Nike Zoom Miles: 30.00 | Asics GT Miles: 14.00 |
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| Night Sleep Time: 52.83 | Nap Time: 14.50 | Total Sleep Time: 67.33 | Weight: 0.00 | |
| | 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 |
| Easy run to get some hills in again and I inserted 1 fastish pace mile 6.35 after a slow start with hills up and down and through the town which helped make sure I wasn't going to push this one too hard. |
| Adidas Adizero Miles: 5.00 |
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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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| | 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 |
| Easy run to finish the taper period after the Tokyo marathon. I wanted to wear my Nike Frees again and headed out the door for a 30 minute run before I had to leave for an evening class. As I reached the main road on the way up to the Otaga Rivwr I met a runner at an intersection who just ran ahead of me. He looked pretty good, all in his warm-up/down gear and he turned and we acknowledged each other. I asked him what seesion he was doing today and he said he was doing as easy. As I was doing the same I tagged along and we got talking about running and it turns out he was at the Tokyo marathon too, but as an elite. He has a PB of 2:09:52 at the Berlin Marathon in 2005. Very impressive. This year he did2:16:46 atTokyo, partly because of the bad weather and howling winds. It was a very pleasurable run with him and it was a shame to bid farewell. I hope I see him again.
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| Nike Free 5.0 Miles: 4.00 |
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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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| | 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 |
| At Yakushigaoka, 7.30 run before everyone woke up and before some work.. Took it fairly easy, about 7.20-30 pace miles 2-6 and on the way up the huge hill back home I took it easy ' the only thing you can do up that hill). Felt good,
About 15c, little wind.
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| Nike Zoom Silver Miles: 7.00 |
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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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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 1.00 | 5.00 |
| Start of some training from the Brain Training Book. 2 mile w/u and 2 big hills near Ushita at a relaxed stride. Then 2\mile warm down 7.20, 7, 25. Easy run felt nice in the cool hanami breeze.
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| Adidas Adizero Miles: 5.00 |
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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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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 0.00 | 0.00 | 0.00 | 1.00 | 5.50 |
| Early morning run 6am. Pretty cool outside, put 3 layers on but took off my running jacket at about mile 2. Took it at about 7,20 pace until the penultimate when I stuck in a 6,40 just for fun. Great to be running in the morning. | |
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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 | 8.00 | 0.00 | 0.00 | 8.00 |
| Went out with 10 in mind but settled for 8 due to a nature call. 1.6.50 2. 6.50 3. 6,45 4. 6.40 5. 6.28 7. 6.50 8.7.02 Was quite a struggle to get going and the legs felt pretty sluggish all the way through. I stuck in a quick one at mile 6 but it left me feeling pretty tired for the next and then I had to fing somewhere to offload. By then the last mile had degenerated into a waddle while I was focusing on getting to the loo. Pretty warm morning, 25 c 7.30 start
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| Adidas Adizero 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Recovery run. Another nature call!These morning runs are hard work. |
| Nike Free 5.0 Miles: 4.00 |
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| 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 | 0.00 | 4.00 | 0.00 | 6.00 |
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1 x 2k 7.12 2 min. recovery
1 mile 6.00 2 min. recovery 1k 3.16 2 min. recovery 1k 3.16 2 min. recovery 2x 800 2 min. recovery Felt that I pushed it pretty hard throughout, so much so that I convinced myself that my upcoming 10k race in a month is too early to do after the marathon. But during the recovery I convinced myself to do it, and so it went back and forth through the session. Great session to have in the bank though.
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| Adidas Adizero Miles: 6.00 |
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| Night Sleep Time: 7.83 | Nap Time: 0.00 | Total Sleep Time: 7.83 | Weight: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Easy recovery run 6am, nice and slow and with another nature call at the end. Crikey when will this stop? Just as well they are not fast runs. |
| Nike Free 5.0 Miles: 3.50 |
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| Night Sleep Time: 0.00 | Nap Time: 7.00 | 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 | | 2.00 | 5.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Speed session: 3 x 3km at 3:25 m.p.k 2min. recovery
All good pacing and I had to face a head strong wind going up the river and had the joy of the wind behind me on the way home. Felt good for the first and tried to conserve some energy for the second two when I realized I was running over my pace. Wramed down for less than a mile unfortunately as I had to get home. Rode a bike for 10 minutes though which may be considered a w/down.
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| Adidas Adizero Miles: 5.00 |
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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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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 5k jog with Nike 5.0. Beautiful evening wish I could have gone longer but I had to go to work. There were some young kids running along the river doing the same laps I did last night. They were not particularly fast but I wish I could have joined in just to show them an old timer can do as well as they were doing. |
| Nike Free 5.0 Miles: 3.00 |
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| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 2.00 | 10.00 |
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7am start. Nice and easy 10 miler around the in-laws suburbs. Would have liked to have gone farther but I had to be somewhere. Lots of hills sprinkled in throughout the run so this is a funny/tough course. Took about 1hour 22 on my watch and I took a bottle with me as it is getting hotter by the week here, today was about 25 degrees. A slight pain in my right foot before I left home, a repeat of the old pain maybe.
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| Night Sleep Time: 0.00 | Nap Time: 7.50 | 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 | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Speed session around river. 1 x 2 km 3;42 pace
2 x 1 mile 6.00 6. 05 2x 1 km 3.42 3.38 2x 800m 3.01 3.02 A strong wind down one of the straights along the river which made for a tough run but all in all a good session. I hope that it is putting some pace in my stride although I have the half-marathon in 2 weeks which I have to step up with some longer runs to make it through it alright - I shoulod still have something left-over from the marathon training (shouldn't I?). I wore my Nikes to help my right foot which still has some resdiual pain .
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run, around river with Colin. |
| 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 | 6.00 | 0.00 | 0.00 | 10.00 |
| 2 miles easy and 6 miles at half-marathon pace. 1. 7.15 2. 7.05 3. 6.05 4. 6.15 5. 6. 30 7. 6.35 8. 6.35 9. 7.15 10. 7.30A nice run in which I could feel some pace in my legs. I think it is a good sign that I could do this today, but it was still hard, no doubt about that. I need an easy long run this weekend and I will start to taper again for the half-marathon in a couple of weeks.
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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 | | 0.00 | 0.00 | 14.00 | 0.00 | 0.00 | 14.00 |
| 5.pm evening run. Very cool conditions, bordering on the cold even. Took off from Yakushigaoka down to the Shokubustu Koen through the under pass near sushi restuarant, along road to Rakurakuen, along sea, to Alpark and back round over2 bridges and to Hatsakaichi and home. Felt knackered towards the end but a good run, the first half felt easy with an aver. pace of between 6.50 and 7.10 p/m and the last few were slow bacause of the trains stopping me and the final killer hill of course.
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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 | 5.00 | 0.00 | 7.00 |
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2km
2 x 1 Mile 6.02 6.05
2x 2km 3.35 3 .42
2x 800m 3.00 3.02 Felt knackered but pleased - not used to these pacey sessions still.
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| Adidas Adizero Miles: 5.00 |
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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 | | 5.00 | 0.00 | 4.00 | 0.00 | 0.00 | 9.00 |
| Steady run, wanted to get some pacey miles in the bank, partly for the half-marathon and partly for the 10k. ran 6 miles at about 6:30 pace, (1st mile though at 6.03) and the other 4 at an easier pace (7.20). Felt good doing the pacey runs. A little windy.
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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 | | 64.00 | 10.00 | 32.00 | 9.00 | 4.00 | 119.00 |
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| Adidas Adizero Miles: 34.00 | Nike Free 5.0 Miles: 14.50 | Nike Zoom Silver Miles: 7.00 | Nike Zoom Miles: 30.00 | Asics GT Miles: 14.00 |
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| Night Sleep Time: 52.83 | Nap Time: 14.50 | Total Sleep Time: 67.33 | Weight: 0.00 | |
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