Ran a small track race last Sunday (26th). Still had my legs tired from the 20km, but was confident of running a good time.
Unfortunately I could not run under 15.50 like planned, but I did manage to break my record by 5 seconds. Pretty sure running under 15.50 will be no problem next time.
Splits:
3.09.72 - 3.11.49 - 3.09.69 - 3.11.57 - 3.10.67 = 15.53.14
Wednesday, October 29, 2008
Friday, October 24, 2008
Takashimadaira road race report: Mission one clear
Last weekend I took part in my first serious event for the fall: Takashimadaira road race. I was nervous as my training had had many interruptions, but looked forward to the 20 km run as I knew a pb was at reach.
The course was not new for me as I had ran this event last year as well, ending with a disappointing performance (last year’s report here). Good, flat, 5 km loop with kilometer marks on the 3rd, 4th and 5th km. Only problem here is the weather. For some reason it is always hot and sunny and very windy between the 4th and 5th kilometer. This year was not the exception.
The goal time was to run in around 70 minutes at an even 3:30 pace per kilometer. I ended with a 17.09 for the first 5 km. 21 seconds faster than goal pace … a bit too fast. I ran the 2nd 5km loop in about 17.22 … also a bit too fast. At that point I thought “push this 3rd loop and then fight in the 4th loop where you’ll have 30 seconds extra”. Surprisingly I never really had to fight at any point except for the last 200 meters to make sure I ended under 70 minutes.
Official gun time was 1 hour 10 minutes 0 seconds. Time in my watch (from the start line) was 1 hour 9 minutes 58 seconds. Perfect performance.
I did end up slowing down as the race progressed but I think that it was just because I was running according to how I felt. I put the same % of energy in the 1st 5km as I did in the last, except that in the last the total amount of energy I had was obviously less.
Five days later I still feel a bit tired from the run which means I tried harder than I thought, but still I am pretty sure I had some more gas left in the tank.
Either way a personal best for the distance and a confidence builder for the upcoming half marathon in November and the 5000 meter race this weekend.
Splits:
6.51 - 3.28 - 3.27 - 3.21 - 6.58 - 3.29 - 3.27 - 3.27 - 6.56 - 3.38 - 3.31 - 3.32 - 7.03 - 3.41 - 3.35 - 3.26
*km 1, 2 - 6, 7 - 11, 12 - 16, 17 are together as there is no mark between them.
The course was not new for me as I had ran this event last year as well, ending with a disappointing performance (last year’s report here). Good, flat, 5 km loop with kilometer marks on the 3rd, 4th and 5th km. Only problem here is the weather. For some reason it is always hot and sunny and very windy between the 4th and 5th kilometer. This year was not the exception.
The goal time was to run in around 70 minutes at an even 3:30 pace per kilometer. I ended with a 17.09 for the first 5 km. 21 seconds faster than goal pace … a bit too fast. I ran the 2nd 5km loop in about 17.22 … also a bit too fast. At that point I thought “push this 3rd loop and then fight in the 4th loop where you’ll have 30 seconds extra”. Surprisingly I never really had to fight at any point except for the last 200 meters to make sure I ended under 70 minutes.
Official gun time was 1 hour 10 minutes 0 seconds. Time in my watch (from the start line) was 1 hour 9 minutes 58 seconds. Perfect performance.
I did end up slowing down as the race progressed but I think that it was just because I was running according to how I felt. I put the same % of energy in the 1st 5km as I did in the last, except that in the last the total amount of energy I had was obviously less.
Five days later I still feel a bit tired from the run which means I tried harder than I thought, but still I am pretty sure I had some more gas left in the tank.
Either way a personal best for the distance and a confidence builder for the upcoming half marathon in November and the 5000 meter race this weekend.
Splits:
6.51 - 3.28 - 3.27 - 3.21 - 6.58 - 3.29 - 3.27 - 3.27 - 6.56 - 3.38 - 3.31 - 3.32 - 7.03 - 3.41 - 3.35 - 3.26
*km 1, 2 - 6, 7 - 11, 12 - 16, 17 are together as there is no mark between them.
Wednesday, October 15, 2008
And now to the important stuff ...
Summer is over meaning the road racing season is here and with it my most important events of the year. I compete all year round, however between October and March I tend to run my most important races. What's in the menu so far?
October 19th: Takashimadaira 20 km
I will not give 100% in this race, but I will give it more than 90%. Planning to pass the first 10 km in 35 minutes and either pick up the pace or maintain it. If I can manage a 70 minute run I'd be a very happy person.
October 26th: Machida 5000 meter track race
Haven't done any speed training in the last months, but I will try to go for a personal best in this, my first official 5000 meter race. If I fail I will go for it again on the 30th at the Atomi time trial.
Breaking 15.50 should be possible.
November 16th: Ageo half marathon
Main event of the year. I haven't had a personal best attempt at a half marathon since January 2007 so I am looking forward to this race. My goal will depend on how Takashimadaira feels but if everything goes well there I might try to go for a sub 73 minutes.
December 14th: Mitake 15 km trail run
My debut trail run. Apparently lots of climbing to be done. I will be going in with no practice or experience but hoping to be in the top 15 places.
December 21st: Ota-ku 10 km road race (maybe)
I have done this event twice already and it seems like the perfect place to attempt to break my personal best in the 10 km by hopefully 60 seconds or so.
If I do not race this I might do a 10,000 meter run at the track on my own.
January events:
Wanted to do Shinjuku half but apparently applications have closed due to its popularity. Might do the 10km run instead though.
I will also be doing Shibuya ekiden and perhaps a duathlon or some road race I find.
I think that's all for now.
October 19th: Takashimadaira 20 km
I will not give 100% in this race, but I will give it more than 90%. Planning to pass the first 10 km in 35 minutes and either pick up the pace or maintain it. If I can manage a 70 minute run I'd be a very happy person.
October 26th: Machida 5000 meter track race
Haven't done any speed training in the last months, but I will try to go for a personal best in this, my first official 5000 meter race. If I fail I will go for it again on the 30th at the Atomi time trial.
Breaking 15.50 should be possible.
November 16th: Ageo half marathon
Main event of the year. I haven't had a personal best attempt at a half marathon since January 2007 so I am looking forward to this race. My goal will depend on how Takashimadaira feels but if everything goes well there I might try to go for a sub 73 minutes.
December 14th: Mitake 15 km trail run
My debut trail run. Apparently lots of climbing to be done. I will be going in with no practice or experience but hoping to be in the top 15 places.
December 21st: Ota-ku 10 km road race (maybe)
I have done this event twice already and it seems like the perfect place to attempt to break my personal best in the 10 km by hopefully 60 seconds or so.
If I do not race this I might do a 10,000 meter run at the track on my own.
January events:
Wanted to do Shinjuku half but apparently applications have closed due to its popularity. Might do the 10km run instead though.
I will also be doing Shibuya ekiden and perhaps a duathlon or some road race I find.
I think that's all for now.
Thursday, October 9, 2008
September running: Ups and downs
Ran a week of high mileage followed by two weeks of really low mileage. Pretty mediocre month regarding training. Racing wise though I came out victorious in the 2008 Aquathlon series tournament winning 2 of 4 races.
Had a strange injury that forced me to take 5 days totally off from running. Still haven't figured out what caused my severe abdominal pain. Went to a clinic and a big hospital, had x-rays, urine tests, blood tests, but nothing. A doctor said it was asthma ?? Another just a cold ... who knows ...
September
1.- Injury
2.- Injury
3.- Jog 15 km
4.- Rest
5.- Jog 17 km
6.- Jog 16 km
7.- Jog 13 km
8.- Jog 19 km
9.- Jog 18 km
10.- Jog 18 km
11.- Jog 19 km
12.- Jog 17 km
13.- Rest
14.- Meguro Aquathlon - 300 mt swim / 4.2 km run
Time: 19.57 (1st place)
Afternoon: Jog 16 km
15.- 9 km tempo - 31.15 : Total 18 km
Splits: 3.27 - 3.27 - 3.30 - 3.29 - 3.30 - 3.29 - 3.31 - 3.29 - 3.18
Average: 3.28
16.- Jog 17 km
17.- Jog 3 km
18.- Strange pain
19.- Strange pain
20.- Strange pain
21.- Strange pain
22.- Strange pain
23.- Setagaya Aquathlon - 200 mt swim / 3.1 km run
Time: 15. 14 (2nd place)
24.- Jog 10 km
25.- Jog 12 km
26.- Jog 11 km
27.- Rest
28.- Jog 20 km @ 4.06 pace
29.- Rest
30.- Jog 16 km
Total running: 290 km
Had a strange injury that forced me to take 5 days totally off from running. Still haven't figured out what caused my severe abdominal pain. Went to a clinic and a big hospital, had x-rays, urine tests, blood tests, but nothing. A doctor said it was asthma ?? Another just a cold ... who knows ...
September
1.- Injury
2.- Injury
3.- Jog 15 km
4.- Rest
5.- Jog 17 km
6.- Jog 16 km
7.- Jog 13 km
8.- Jog 19 km
9.- Jog 18 km
10.- Jog 18 km
11.- Jog 19 km
12.- Jog 17 km
13.- Rest
14.- Meguro Aquathlon - 300 mt swim / 4.2 km run
Time: 19.57 (1st place)
Afternoon: Jog 16 km
15.- 9 km tempo - 31.15 : Total 18 km
Splits: 3.27 - 3.27 - 3.30 - 3.29 - 3.30 - 3.29 - 3.31 - 3.29 - 3.18
Average: 3.28
16.- Jog 17 km
17.- Jog 3 km
18.- Strange pain
19.- Strange pain
20.- Strange pain
21.- Strange pain
22.- Strange pain
23.- Setagaya Aquathlon - 200 mt swim / 3.1 km run
Time: 15. 14 (2nd place)
24.- Jog 10 km
25.- Jog 12 km
26.- Jog 11 km
27.- Rest
28.- Jog 20 km @ 4.06 pace
29.- Rest
30.- Jog 16 km
Total running: 290 km
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