Samarui Smith

Week starting Dec 13, 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.

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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
30.00	5.00	0.00	0.00	0.00	35.00

Adidas Adizero Miles: 6.00	Nike Zoom Silver Miles: 10.00

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

Sun, Dec 13, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
20.00	0.00	0.00	0.00	0.00	20.00

Erina had been sick this wek so I couldn't go running.

LSD 20 miles. Had a job getting up after a latish night getting little one and big one to bed. I dragged myself from the warm bed after what seemed an inadequate sleep because I couldn't go for a long run last week. I knew that if I failed on this one I would be doomed.

I took it easy, running down to Mazda factory and back, up the hill behind Ushita and then to the rive for some more laps. Fortunately I met up with some other runner doing a little race (10km) so I tagged on some guys shoulder for an easy 7-30-45 pace running. I then carried on for another 10 km to round off the 20miler.

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

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Tue, Dec 15, 2009

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

Speedy session. Really windy going up a slight slope but easier coming back with the wind behind me. Warmed up for 2 miles and did a mile warm-down. Felt good but hard with that wind.

5 x 1200m. 4.42 4.20 4.36 4. 20 4: 34

Adidas Adizero Miles: 6.00

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

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Wed, Dec 16, 2009

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

Speed session around river apprx. 1 mile

3 x 1600m

6:05

6:04

6:11 THought I was alright for the time and relaxed too much - I could have done the time easily if I had paid better attention.

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

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Thu, Dec 17, 2009

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

Woke up at 5am for a ten-miler as tonight I am busy. It was one of the coldest mornings this winter and my bones creaked as I stepped out of bed. No actually I was well on for an early run and I soon got going. Had to take a toilet break halfway but I felt ok. My watch's battery went so it was a fun run, untimed/ I was buzzing all day after the early one though. Tired but elated that I did this - I am hoping to do this again soon, although I did have a slight niggle on the outside of my right knee - something I have never had before.

Nike Zoom Silver Miles: 10.00

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
30.00	5.00	0.00	0.00	0.00	35.00

Adidas Adizero Miles: 6.00	Nike Zoom Silver Miles: 10.00

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

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