Samarui Smith

September 2009

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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	8.26	43.04	5.00	0.00	78.30

Adidas Adizero Miles: 23.02	Asics GT Miles: 23.52	Addidas CX Miles: 5.00	Nike Free 5.0 Miles: 5.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00

Mon, Sep 07, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
0.00	0.00	8.26	0.00	0.00	8.26

Big Golf Lap 55.56

1. 6.64 2: 6:55 3. 6:43 4. 6:48 5. 6:42 6. 6:56 7. 6:43 8. 6:45

Felt pretty good but had an achillis pain afterward.

Adidas Adizero Miles: 8.50

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00

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Sun, Sep 13, 2009

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

5 easy miles to test achilles. Felt Ok

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

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Mon, Sep 14, 2009

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

5 miles easy, no watch around river. Felt fine again.About 7 minute pace

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

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Tue, Sep 15, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
0.00	8.26	0.00	0.00	0.00	8.26

Big Golf Lap: 8.26 miles 55.59

1. 7:24 2. 7:04 3. 6:27 4. 6:28 　　5.6 13:15 7. 6:43 8. 6:55

Slowed on the last on purpose, didn't want to push my luck on the achilles. Felt great

Asics GT Miles: 8.26

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

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Thu, Sep 17, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
7.00	0.00	0.00	0.00	0.00	7.00

Easy run

1.7:15 2. 6:52 3. 6:53 4. 6:48 5. 6:50 6. 6:56 7. 6:54

Ad hoc laps around the river.

Asics GT Miles: 7.00

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

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Mon, Sep 21, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
0.00	0.00	12.00	0.00	0.00	12.00

Big Yanbo Lap (summer time lap) 12 miles (8 am start)

1 7:51 2 7:20 3/ 4 14:52 5. 7:44 6. 7:00 7 7:23 8 7:09

9 7:05 10 6:53 11 6:59 .58 miles 4.02

Easy long

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

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Thu, Sep 24, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
0.00	0.00	8.26	0.00	0.00	8.26

5pm Run Big Golf Lap 56:37

1 6:51 2: 6:39 3. 6:39 4. 6:39 5. 6:44

6. 7:09 7. 7:09 8. 7:34

Felt knackered in legs and arms. One of those hard runs

Asics GT Miles: 8.26

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

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Sun, Sep 27, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
0.00	0.00	14.52	0.00	0.00	14.52

7.20 am start. Cloudy but sunny, about 25-30 degrees as the morning progressed.

Aimed for 7 min. mile pace

1. 2. 15.05 3 7:13 4. 7:00 5. 6:51 6. 6:59 7. 6:53 8. 7:02

8. 7.03 9. 7.02 10. 6:42 11. 6:49 12. 6:55 13. 7:03 14. 7:35 .5 mile 3:43

Felt great, easy start and comf. all around, easy pace , v comfortable.

Adidas Adizero Miles: 14.52

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

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Tue, Sep 29, 2009

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

Speed Session around the river.

2 x 2k 8:15 (over 2k) 7:38

2 x 1 mile 6:02 5:58

Felt relaxed all through, kept to pace. Intended to do a bit more but I was pushed for time. Pleased overall.

Addidas CX Miles: 5.00

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

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Wed, Sep 30, 2009

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

Fun run. Ran to see daughters ballet lesson and ran back home. Easy run with Nike Free.

Nike Free 5.0 Miles: 5.00

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	8.26	43.04	5.00	0.00	78.30

Adidas Adizero Miles: 23.02	Asics GT Miles: 23.52	Addidas CX Miles: 5.00	Nike Free 5.0 Miles: 5.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00

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