Samarui Smith

July 2008

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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.

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Nike Zoom Lifetime Miles:						283.00
Addidas CX Lifetime Miles:						92.00
Adidas Adizero Lifetime Miles:						205.52
Asics GT Lifetime Miles:						112.02
Nike Zoom Silver Lifetime Miles:						320.00
Nike Free 5.0 Lifetime Miles:						30.50

Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
22.00	15.00	5.00	5.00	0.00	47.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Sun, Jul 06, 2008

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

Ushita to Mazda and back.. Very hot, very humid and absolutely knacked. Wheezed at the end.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Tue, Jul 08, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
0.00	3.00	0.00	0.00	0.00	3.00

3 x 1600m at moderate speeds. 5: 41 5:46 5:48

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Thu, Jul 10, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
3.00	3.00	0.00	0.00	0.00	6.00

6 mile steady. Jogged 1, ran tempo for 2 and sustained a slower pace (due to 32 c conditions)

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Sun, Jul 13, 2008

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

Easy run in very hot conditions.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Comments(1)

Tue, Jul 15, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
0.00	2.00	0.00	0.00	0.00	2.00

8 x 500ms

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Comments(6)

Thu, Jul 17, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
1.00	3.00	2.00	0.00	0.00	6.00

(Approx. 6 miles) 43.37 Ran first couple easy (warm up) and pushed the pace to a good tempo.

Felt goood. Although my water bottle weighed me down a little.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Sun, Jul 20, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
2.00	4.00	3.00	0.00	0.00	9.00

Big Golf Lap 1h. 02 Pretty hot conditions. Started at 6am, hoping to avoid the heat but the sun was up and cooking at 6:15. (29 degrees). Have to work on getting up earlier. I tried to push this run a little. I had a good start but at around the half way stage my breathing was strained I relaxed a little to try and get into a better groove but lost a little pace. Good time for the year though and feel that slighter cooler weather would yield a better time, maybe as much as a couple of minutes. Carried half full water bottle.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Wed, Jul 23, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
0.00	0.00	0.00	5.00	0.00	5.00

Track session: 400 recovery

400: 84 (too easy) 600 2:01 (perfect) 800 2:48 (winded) 1200: 4:27(felt like giving up)

800 :2:55 (good 1st lap) 600: 2:08 400 : 76 (still had some wind but I was aiming for 79)

A bit of a sloppy session, due in part to the heat (32c) and to the fact that I have

not done a track session for years. I have done some reps on grass and on the road but a strictly measured track sure gives it to you straight. I missed all my targets (execept one) and so will adjust them accordingly next time.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Fri, Jul 25, 2008

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

Appr. 5 miles med.pace. Up at 4:30 am to avoid the heat and was starting on the course at 5 after a ten minute walk/jog warm up. Prob. about 24/5 c so it felt quite pleasant. Easy start and I kept a controlled pace, still felt tired at the end though.

44:35

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
22.00	15.00	5.00	5.00	0.00	47.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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