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The Road to the Tokyo Marathon [Childcare, and the Melbourne Comeback Edition] | Day 225/365

渡部 昇治 / Shoji Watabe

About this note

In this note, I record my daily training and condition management for the Melbourne Marathon (NIKE Half Marathon), focusing on power-based training using Stryd (a running power meter).

With the goal of improving running ability with reproducibility even in my 50s, I place importance on making decisions by integrating data (power, load, form) and subjective feelings (sensation, fatigue).


The path to the Melbourne Marathon

Roughly speaking, this is how I am planning and proceeding.

  • Early December 2025–: Testing

  • Mid-December 2025–: Build Fitness (Foundation/Reconstruction)

  • Spring 2026–: Half Marathon Training (First Half)

  • May 17, 2026: Karuizawa Half Marathon

  • Early Summer 2026–: 10K Training (Increasing Running Ability) ← You are here

  • July 26, 2026: Kushiro Shitsugen Marathon 10km

  • Summer to Autumn 2026: Half Marathon Training (Second Half)

  • October 11, 2026: Melbourne Marathon (NIKE Half Marathon)

This week's schedule (May 18–May 24)

First, this is the first week after the Karuizawa Half Marathon.
The schedule for this week is as follows.

☑ 5/18 (Mon) Rest
☑ 5/19 (Tue) Max Aerobic Power / VO2max Workout → Rest
☑ 5/20 (Wed) Easy Aerobic/Recovery Run → Rest
☑ 5/21 (Thu) Half Marathon Power Tempo
☑ 5/22 (Fri) Rest
☑ 5/23 (Sat) Wind Sprints → Rest
☑ 5/24 (Sun) Long Run + 5K Fartlek (Today)

Today's Training

Today is Sunday, one week after the Karuizawa Half Marathon.
As training for the Kushiro Shitsugen Marathon 10km, the Stryd menu was "Long Run + 5K Fartlek".

The main objectives of this training menu are these three:

  • Building fatigue resistance

  • Improving aerobic capacity

  • Incorporating some stimulus near 5K power

It has only been one week since the Karuizawa Half.
There is no need to push too hard here, so I focused on running lightly overall today.

The weather was light rain.
The temperature was 14–16.5°C, humidity was 72–87%, and the wind was about 1–3 m/s.

My shoes were Vomero Plus.
I carried a handheld bottle and drank water every 3km while running.

Today's Results

The overall running data is as follows.

Stryd "Long Run + 5K Fartlek" Running Data

  • Running time: 1 hour 35 minutes 00 seconds

  • Distance: 17.36km

  • Average pace: 5:28/km

  • Average power: 194W

  • Average heart rate: 155bpm

  • Average cadence: 188 spm

  • Elevation gain: 97 m

  • Running Stress Score: 74 RSS

Garmin's assessment was:

  • Training Effect: Base (Aerobic: 3.8, Anaerobic: 0.9, Load: 153)

  • Recovery time: 35 hours

These were the results.

Although it is called a 'Long Run + 5K Fartlek,' the main focus today was definitely aerobic. The content involved adding just a little bit of fast movement at the end, and since Garmin's assessment was 'Base,' it was exactly the training I was aiming for.

I kept the long run portion quite restrained.

My current Stryd CP (Critical Power) is 252W.

The overall average power was 194W, so in terms of CP ratio, that's about 77%.
For a long run, this is a fairly calm intensity.

Considering I am still in the process of recovering from the Karuizawa Half, I think keeping it to this level today was the right call.

If I had increased the average power here just because 'I might as well,' it wouldn't have been a long run, but rather a vaguely half-baked, tough tempo run.
If that happened, it would be easier to carry fatigue into the next training session for the 10K.

Today was strictly about fatigue resistance and building an aerobic base.
In that sense, I was able to run with a very calm and controlled approach.

5K Fartlek portion

The latter half of the Fartlek was in the format of running fast for 1 minute and recovering slowly for 2 minutes.
The fast 1-minute segments were generally around 260–270W.

Against a CP (Critical Power) of 252W,

  • 260W: 103% CP

  • 262W: 104% CP

  • 264W: 105% CP

  • 267W: 106% CP

  • 269-270W: 107% CP

or thereabouts.

This is sufficient as a stimulus near 5K power.
However, rather than feeling like I was forcing it, I kept it within a range where my legs moved naturally.

My power increased little by little toward the end, but overall, I think I was able to run powerfully with composure until the end without wasting energy by going wild.

When I hear "add a 5K stimulus," I tend to want to go hard, but that wasn't the goal today. The goal was to add just a little bit of fast movement at the end of a long run.
I think that level (just a tiny bit) was just right.

Form check

Looking at today's average data,

  • Cadence: 188 spm

  • Ground contact time: 233 ms

  • Leg spring stiffness: 10.0 kN/m

  • Vertical oscillation: 5.76 cm

  • Stride length: 0.97 m

  • Vertical ratio: 6%

was how it looked.

In the fast sections, my cadence rose to around 200 spm, and my ground contact time shortened to around 180 ms.
My leg spring stiffness also increased to about 10.5-11.4 kN/m, and my stride length extended to around 1.2 m.

I think these are not bad numbers.

Rather than just increasing my pitch and running with short steps, my ground contact time shortened, I was able to use the rebound of my legs, and my stride naturally lengthened, becoming more dynamic.
At the very least, it looks like I was moving quite efficiently during the fast sections.

On the other hand, in the fast sections, my Impact Loading Rate also rose to the 70-80 bw/sec range. This is a number that naturally increases when you pick up speed, but as fast stimuli increase in my training for 10K in the future, this is a point I want to be a little careful about.

Rather than running fast itself, running fast, light, and quiet.
I want to continue to be conscious of this.

Lactate threshold updated

After today's run, my Garmin lactate threshold was updated.

Pace and power increased, while heart rate remained the same.
I can take this as a sign that my condition is improving.

By the way, since Garmin's native power and Stryd's power seem to have different calculation mechanisms even though they are both "W", I will continue to manage my training based on Stryd CP as before (I have turned off running power on the Garmin side).

Still, I am genuinely happy that the threshold evaluation improved on the Garmin side.
In the week since the Karuizawa Half, I feel that I am gradually building a foundation for the 10km while comfortably bringing back my aerobic capacity.

Feedback from the coaching team

Steve Palladino: Power Design

I think today's practice was quite good.
Stryd training is managed by "power × time". In that sense, today you were able to add short, high-output stimuli at the end without compromising the main purpose of the long run.

Average 194W, about 77% CP.
This intensity is sufficient for building an aerobic base.

The fartlek portion was also 260-270W, which is appropriate as a 5K-oriented stimulus.
There is no need to force it up to 280W or 290W here.

The point of today was not that you ran fast, but that you were able to switch your legs to fast movements at the end while maintaining the quality of the entire long run.

As an evaluation, it was quite good content.

If you do a similar practice next time, it should be fine to keep the long run portion restrained just like today. If you have energy, increase it slightly for only 1-2 reps in the second half of the fartlek.
However, do not make increasing the average power the goal.

Please do not forget that.

Stryd training plans by Steve Palladino

Paul Mackinnon: Biomechanics

What was good today was that your movement did not collapse significantly even in the fast sections in the second half.

In the fast sections,

・Ground contact time becomes shorter
・Leg spring stiffness increases
・Stride length increases
・Vertical ratio decreases

These changes were appearing.

I think this means you were moving forward quite well even with fatigue. However, what I want to be careful about is not the fast 1 minute, but the 2-minute recovery section that follows. If your hips drop, your ground contact becomes long, or your feet extend too far forward after the fast section ends, the quality of the entire fartlek will drop.

Next time, please try to be conscious of "running with composure" rather than "resting" during the recovery section.

・Do not collapse your rib cage.
・Do not tilt your pelvis backward.
・Do not throw your feet forward.
・Do not make the ground contact sound loud.

Can you maintain your form during the recovery section rather than the fast section?
That is the next challenge.

Movement to Metrics: Unlock Better Running with Stryd & Expert Technique Coach Paul Mackinnon

Bobby McGee: Efficiency and Injury Prevention

Today's fartlek is not bad.

In the fast sections, your cadence increased to around 200spm, ground contact time became shorter, and the vertical ratio dropped to around 5%. Your leg spring stiffness also increased, and your left-right balance did not collapse significantly.

As for fast movements, it is in a quite good direction.

However, be careful that the impact load rate is increasing. I don't think it's a problem with the number of reps like today, but as training for the 10km progresses and speed stimuli increase, managing the impact on your legs will become important.

Rather than running fast, run fast, quietly, and with a bounce.

I want to make sure I don't forget this.

Before the fartlek, let's include light drills or short strides so that you can enter fast movements naturally instead of suddenly increasing power.

Improving Your Running Efficiency with Stryd & Gold Medal Olympic Coach Bobby McGee

※ I am having AI learn and memorize each coach's documents and using them for data analysis, evaluation, and feedback.

Summary of today

Today's run was a pretty good practice.

One week after the Karuizawa Half. It is a timing to recover and restore the foundation rather than switching completely to 10km specialization yet.

In doing so,

  • building an aerobic base through long runs

  • slightly increasing fatigue resistance

  • and finally, adding some stimulus near 5K power

  • while keeping the overall load within the base range

I was able to accomplish this.

I think this was quite ideal for this timing.

I feel a sense of accomplishment, but I don't feel like I pushed myself too hard. Continuing to stack up this kind of training while ensuring proper recovery should lead to both the Kushiro Shitsugen Marathon 10km and the Melbourne race beyond that.

From tomorrow on, recovery will be the priority.
I want to make sure today's stimulus is firmly integrated into my body.


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