The Road to the Tokyo Marathon [Parenting, and the Melbourne Comeback Edition] | Day 103/365
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 prioritize making decisions by integrating data (power, load, form) and subjective feelings (sensation, fatigue).
Periodization until the Melbourne Marathon
I am currently proceeding with training based on the following periodization.
(I will make fine adjustments depending on the situation.)
Early December 2025–: Test Plan
Mid-December 2025–: Build Fitness Plan (Foundation/Reconstruction)
Spring 2026–: Half Marathon Training Plan (Half-Specific Phase, First Half)
5/17/2026: Karuizawa Half Marathon (Adjustment Race)
Early Summer 2026–: 10K Training Plan (CP Improvement)
Summer–Autumn 2026: Half Marathon Training Plan (Half-Specific Phase, Finishing)
10/11/2026: Melbourne Marathon (NIKE Half Marathon)
👉Current: Build Fitness Plan (Foundation/Reconstruction)
This week's goals
Succeed in having "days where I don't push" (= promote recovery to increase the quality of the next session)
For form, reset the landing to be closer to directly underneath (do it quietly, not by force)
☑ 1/19 (Mon) Rest
☑ 1/20 (Tue) Easy Aerobic/Recovery Run
☑ 1/21 (Wed) Wind Sprints
☑ 1/22 (Thu) Test: 10-minute All-Out Run
□ 1/23 (Fri) Easy Aerobic/Recovery Run
□ 1/24 (Sat) Wind Sprints
□ 1/25 (Sun) Long Run + 6 × 1:00 (CP) Fartlek
Today's training
Test (10-minute All-Out Run) – Day 39 Testing
Purpose: Collect current 10-minute capacity to use as material for Auto-CP optimization
Workout Overview (Stryd Structured Workout)
12:00 Run (Warm-up)
0:10 Strides + 1:50 Recovery × 3 reps
2:00 Recovery (Jog)
3:00 Recovery (Walk)
10:00 Run (All Out: Actual Test)
5:00 Recovery (Walk)
7:00 Cool-down
Pre-run Drills
Lunge Matrix (3 reps each / per leg)
・Front Step Lunge
・Back Step Lunge
・Side Step Lunge
Fence Drills (5 reps each / per leg)
・Front Side
・Back Side
Form Drills (2 x 15-20m each)
・Runner's Pose
・High Knees
・A-Skips
*Perform as instructed within the recommended plan range.
Run (Results)
Overall (including warm-up and cool-down)
Moving Time: 45:02
Distance: 7.01 km
Stress: 43 RSS
(Reference) Overall Avg: 177W / 6:25/km / 149bpm / 191spm
Zoom in on the 10-minute all-out run (test segment) only
Moving Time: 10:00
Distance: 2.27 km
Avg Power: 255 W
Avg Pace: 4:24/km
Avg HR: 177 bpm
Cadence: 195 spm
GCT: 196 ms
VO: 6.16 cm
VR: 5%
ILR: 67 bw/s
Grade: -1.1% (slightly downhill)
Core & Mobility after running (morning)
Plank
・Plank 60 seconds
・Side Plank 30 seconds per side × 2 directions
Mobility Work
・Calf Stretch 30 seconds per leg
・Hamstring Stretch 60 seconds both legs
・Quad Stretch 30 seconds per leg
・Glute Stretch 30 seconds per leg
・Hip Flexor Stretch 5 reps per leg
・Donkey Kick 5 reps per leg
Post-run drills (evening)
Mobility
・Hip Flexor Stretch 5 reps per leg
・Glute Stretch 30 seconds per leg
・Donkey Kick 5 reps per leg
Lunge Matrix
・Front Step Lunge 3 reps per leg
・Back Step Lunge 3 reps per leg
・Side Step Lunge 3 reps per leg
Fence Drills
・Front Side 5 reps per leg
・Back Side 5 reps per leg
That was the content.
Today's Analysis/Evaluation (Goals and Results)
Conclusion: A "success" as a test
Compared to the preliminary benchmark (260W calculated by inputting temperature and humidity into the Stryd Race Calculator), today was 255W (-5W), which is within the margin of error. Being able to complete 10 minutes at an intensity close to the target made for a very good test.
Good points: Form did not break down and I was "turning over" well
The takeaway is that my form did not break down and I was "turning over" well even during a 10-minute all-out effort.
GCT was 196ms, showing quick ground contact.
VR was 5%, showing vertical oscillation was also kept low.
Left/right balance was not significantly off (GCT/LSS/VO were generally 50/50). → The biggest achievement today was maintaining my "form" even at high speeds.
Challenges (Room for improvement): ILR increases = tendency to get stiff toward the end
ILR rose to 67 bw/s, and when tension sets in toward the end, it tends to lead to "stiff ground contact." Next time, I want to thoroughly focus on "quiet ground contact" + "directly underneath" to create a form that can produce the same average power more "easily." Also, since this time was at a Grade of -1.1% (slightly downhill), next time I want to use a flatter course, or if that is difficult, a course where I can offset the grade by running out and back to improve comparison accuracy.
Footpath (Form observation: 2D)
Looking at the 2D footpath, while the front-to-back (side view) is consistent, there is still an issue with left-to-right (maintaining pelvic alignment from the front). It is highly likely that the orientation of the trunk and pelvis is leading the movement rather than the "legs" themselves.
Rear view (2D): Left and right lanes are slightly misaligned
Even though the front-to-back (trajectory viewed from the side) is consistent, when viewed from the rear, the shapes of the left and right footpaths do not overlap perfectly (they are not the same trajectory), so the issue is more about maintaining the front-facing alignment of the pelvis and trunk (left/right stability) rather than "front-to-back."
Top view (2D): The loop is clean. The difference in the left/right center remains.
It doesn't feel like there's much snaking, and the oval shape is clean. However, since the "lanes" you pass through differ on the left and right, thoroughly focusing on keeping the pelvis facing forward and landing directly underneath should make it even more stable.
Side View (2D): The "return" before landing tends to get a bit too large.
While the overall rotation is clean, there is a visible tendency for the swing return (the phase where the leg moves forward) to become slightly too large as the speed range increases.
When the movement becomes too large here,
the landing tends to be too far forward
which easily leads to a braking effect → increased ILR (hard landing).
Next time, add only one cue.
Cue (only one):
"Carry the knee forward, but don't bring the foot forward (place it directly underneath)"
Feedback from each coach's perspective (AI memo)
Steve Palladino (Design: Power × Load)
255W is close to the model, and it's a very good recovery as a test (clean numbers).
Next time, try "hold back for the first 60 seconds → maintain in the middle → increase in the last 2 minutes" to create a form that allows you to hit the same average more easily.
Paul Mackinnon (Movement → Metrics)
The issue might be the orientation of the core and pelvis leading the movement rather than the legs.
Do not increase the number of cues: "Pelvis fixed facing forward" and "foot directly underneath" are enough.
Bobby McGee (Efficiency: VO/GCT/ILR)
Shortening GCT and lowering VR during fast phases is good.
However, since ILR increases, focus on "quiet landing" and "sending it backward" toward the end to suppress tension.
Steve Bateman (Disturbance: Environment)
A -1.1% decline can affect the results.
Next time, using a flat course or an out-and-back route to average out environmental differences will provide a more accurate assessment.
Matt Fitzgerald (Continuity: Fatigue Management)
A test is also training. Being able to complete it at 43 RSS is a strength.
Prioritizing recovery tomorrow and the day after is the fastest way to ensure the quality of the next key workout.
※ I have trained an AI on each coach's documentation and am using it to analyze and evaluate workout data.
Implications for next time (Today's learnings)
This is all I need to keep in mind for the next running ability test.
Pacing: Hold back a little for the first 0–1 minute, stabilize for 1–8 minutes, and increase intensity for the final 2 minutes.
Form: "Pelvis facing forward" + "Landing directly underneath (quietly)"
Environment: If possible, use a flat course; if that is difficult, use an out-and-back route to offset differences.
Today's conclusion
Being able to maintain 255W (4:24/km) for 10 minutes is a major step forward. While my form remained consistent without breaking down, my ILR tends to rise toward the end, so next time I want to focus on landing quietly rather than "pushing with force," and aim to finish by extending the final 2 minutes.