| 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 | | 15.00 | 0.00 | 84.25 | 8.00 | 0.00 | 107.25 |
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| Adidas Adizero Miles: 8.50 | Nike Zoom Miles: 15.00 | Nike Free 5.0 Miles: 5.00 | Addidas CX Miles: 13.00 | Asics GT Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 8.25 | 0.00 | 0.00 | 8.25 |
| Tempo run around Big Golf Lap 8.25m 53:09 (2nd fastest) 5pm, 27c
1 2 miles: 13:00 3. 6:16 4. 6:20 5. 6:29 6. 6:37 7. 6:37 8. 6:27 remaining 1:27 Intended 6:30 av. so not bad really. Felt tough mile 6 owig to some sharp turns and up hill parts, but I was pleased I managed to focus. Very pleased with the run.
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| Adidas Adizero Miles: 8.50 |
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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 | 15.00 | 0.00 | 0.00 | 15.00 |
| LSD. Exhausted this morning but I had to try and get something done as I hadn't been able to run at the w/e. THe weather was nice, cloudy and cool and I managed to leave work at 3.30 to start it - perfect! Took it easy and I didn't take any gels with me, but I did carry a water bottle and ate a half a snicker bar: 1h 52:00 1. 7:42 2. 7:30 3. 7:13 4. 7:30 5. - 6. 14:52 7. - 8. 14:50 9. 7.21 10. 7:13 11. 7:21 12. 7:24 13. 7:41 14. 7:33 15. 7:42
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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 |
| 8.25 miles. Extremely windy with the typhoon approaching but I wanted to put a few quick miles in. 1. 7.40 2.7.10 (nasty winds) 3. 6.35 4.6:15 5. 6:15 6. 6:32 7. 6: 45 8. 7:10 (terrible winds)
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mile easyish around river. Felt easy going around apart from the last 2 miles when my legs felt heavy. |
| 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 | 4.00 | 0.00 | 4.00 |
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Speed session along river. Unfortunately I forgot to charge my watch so I had to run these intuitively.
1x 2km half m pace
1x 1 mile 10k pace 6min
1x 1k 5k pace Ran in Nike Free 5.0 First time to use them for a fast session and they felt good. Warmed down 1 mile. I liked the feel of a sesion in them.
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| Nike Free 5.0 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 | | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 miles steady run around the river. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Half marathon Race : Etajima (13 Miles) 01:29:47 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 13.00 | 0.00 | 0.00 | 13.00 |
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Half marathon Race : Etajima Went into this wanting 1.25 but with a scorching day 26c and a blue sky it was roasting for this time of the year. Met Paul Walsh and he said he intended to go out conservatively for the first half. But when the race started he went out at 6:10 for mile 1 and I stayed a little behind him, then at 2 the same pace emerged so I put the brakes on a little. As the course hit some hills with some quite strong winds I was feeling puffed by mile 5 and when someone went to go past me I dug my heels in to stay with him and looked at my watch to see a 6:42 mile - I was gutted with all that effort and it was the beginning of my decline. I couldn't believe that a 6:40 mile would be so draining. By the mid point I had decided to call it a taining session and forget about the time. I learnt that pacing is not only important but CRUCIAL if you want to get agood time. Incidentally a guy who passed me at mile 8 flew past me and went past Paul. He said he would pace himself at 6.30 at the beginning. It clearly payed off.
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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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy pace. Felt rested and decided to have a run at 6:40-50 pace to relax my legs and tell myself that this pace is easy after running slower at the half on Sunday.
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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 |
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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 |
| 3 mile jog. I wanted to go for my long run but I decided it was too late leaving at 4:30 in the evening so I settled for a pre-long run jog. |
| 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 | 18.00 | 0.00 | 0.00 | 18.00 |
| LSD Longest run of the season, started off slow at 8:15 and kept it easy at 7:15- 7:40 p/m. For a change I took my Ipod out with me for the company and I surprised myself by really enjoying it. It was a safe course, 2 loops of 8 miles and a small lap of 2. Unfortunately I have had a pain in the side of my foot since then which is bothering me, but I will have to moniter it and see where it leads me in my running. Beuatiful day though, 8am start, cloudy and cool 23c.
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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 |
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Foot felt better today, no pain to start so I joged a mile and did some 1 mile intervals. No pain until the last one when I could feel it a little. I stopped at 4 as I thought it was quite enough - maybe too much. The miles felt easy though, with 1-2 min. recovery. 1. 6:03 2. 6.02 3. 6:01 4. 6:03
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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 | | 15.00 | 0.00 | 84.25 | 8.00 | 0.00 | 107.25 |
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| Adidas Adizero Miles: 8.50 | Nike Zoom Miles: 15.00 | Nike Free 5.0 Miles: 5.00 | Addidas CX Miles: 13.00 | Asics GT 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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