| 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 | | 62.73 | 3.00 | 9.00 | 3.00 | 0.00 | 77.73 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | 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 |
| Easyish run around the 10k loop. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy 7 mile run. It was my first run for a week after having a small operation to take out a suspect skin tumour. Made me more aware of the dangers of running in the summer months. It has only robbed me of a week but added to the hip injury it is pretty annoying. |
| 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 |
| 40 min. easy run around the back of Ushita and towards Diamond City. It was an afternoon run, first in a long time on Friday. Felt light-legged and gooood. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Yakushiaka. 6pm run. Coming down with a sore throat, but do or die approach taken. I thought that if I am coming down with a cold I may as well try and get in a last run. Very easy pace 7-20- 30, very cold and wintery. 50 minutes
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| 10km run. Easy pace throughout 7:15-25 p. mile. Kept it as slow as I could and this felt like an easy pace. A little fatigue though in my right hip and lower back. More strengthening excercises needed! |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Around the Big Lap. Kept a nice pace, about 6,54 pm and didn't try to make it any faster as I don't want to bring any pain back.. Today though was the best I have felt for a long time and I could feel some strength returning as well as confidence in returning to some real training. |
| 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 | 9.00 | 0.00 | 0.00 | 9.00 |
| Around the in-laws house. Started at the bottom of the hill and worked around at about 7m per mile. Felt good, didn't push it at all and 7mpm was a nice pace. The hills were hard and I took the back way going up Yakushigaoka, near the Flower Gardens. 1:06. A slight pain in the hip afterwards but on Monday no pain at all. Will keep to 10 miles for a few weeks and try to do some hip excercises. Anyway, feels good to be on the higher end of the mileage without any pain.
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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 | 3.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 2 mile warm up. 3 X 1 mile: 6.04 6.04 . 6.05 (2 minute interval)
Felt great, didn't push it too much just let myself flow. 5pm Quite cold outside but perfect for running.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.23 | 0.00 | 0.00 | 0.00 | 0.00 | 14.23 |
| Long tempo run 14. 23 miles 1:48.43 (Av 7.38 p/m). Biggest lap: 5 bridges approx. could see a silver dome from the bridge I crossed at about 35 minutes.
Felt very easy at first, then after 10 miles felt a little heavy-legged. A slight pain in my left knee is present from these long runs.
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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 | 0.00 | 3.00 | 0.00 | 3.00 |
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Track session: Pace based on Runners World Book
1200m 4:27
1000m 3.35 800m 2:49 600m 2:06 400m 1:08 1 mile warmup/down.
Felt comforatable with these paces, could have notched it up a little. I took the last 400m as fast as I could though. Addidas shoes
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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 | | 62.73 | 3.00 | 9.00 | 3.00 | 0.00 | 77.73 |
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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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