The Road to the Tokyo Marathon [Childcare, and the Melbourne Comeback Edition] | Day 128/365
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 place importance on 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 according to the situation.)
Early December 2025–: Test Plan
Mid-December 2025–: Build Fitness Plan (Foundation/Reconstruction)
Spring 2026–: Half Marathon Training Plan (Half-Specialization Phase, First Half)
2026/5/17: Karuizawa Half Marathon (Adjustment Race)
Early Summer 2026–: 10K Training Plan (CP Increase)
Summer–Autumn 2026: Half Marathon Training Plan (Half-Specialization Phase, Finishing)
2026/10/11: Melbourne Marathon (NIKE Half Marathon)
👉 Current: Build Fitness Plan (Foundation/Reconstruction)
Weekly Review (2/9–2/15)
Total training volume last week
Distance: 39.42 km
Time: 4:05:05
Load: 203 RSS
Menu performed last week (Actual results)
☑ 2/9 (Mon) Rest
☑ 2/10 (Tue) Easy/Aerobic/Recovery Run
☑ 2/11 (Wed) Wind Sprints
☑ 2/12 (Thu) VO2max Power / VO2max Improvement Workout
☑ 2/13 (Fri) Easy/Aerobic/Recovery Run
☑ 2/14 (Sat) Wind Sprints
☑ 2/15 (Sun) Long Run + 20:00 Marathon Power Tempo Run
*Refer to the links for details on each day
Goal for last week (Design)
Last week was a week to maintain recovery and sharpness with easy runs and wind sprints, while incorporating stimuli (VO2 + tempo within a long run).
VO2 (2/12): Open up the upper end of the output range with upper-limit stimulation
Long + Tempo (2/15): Maintain target intensity even under fatigue, and do not let the quality drop in the latter half
Easy Run (2/10, 2/13): Recovery and form reproducibility (quiet foot strike)
Wind sprints (2/11, 2/14): Ignite the nervous system without increasing fatigue (maintaining rotation and ground contact sharpness)
Summary of last week (Conclusion)
Conclusion:
It was a week of "building up without losing sharpness."
As the week immediately preceding the test week, the structure is in very good shape.
Also, while calf/Achilles tightness requires attention and care during cold weather, there are no particular problems at the moment because I am diligently performing the designated warm-up routines.
Therefore, this week I will focus on "reproducibility" while continuing good routines, rather than being overly "cautious."
Last week's feedback (AI memo)
Coach Steve Palladino (Stryd / Power Design): The placement of stimulus (VO2) and recovery (long + tempo) is good, and the week has created a flow of "building up without losing sharpness." This week, focus on "keeping it steady at the upper end" rather than forcing yourself to "stick to the upper limit."
Coach Bobby McGee (Efficiency / Injury Prevention): In a good week, you get the urge to "push a little harder," but before a test week, the top priority is finishing without breaking your form rather than having a "sense of total exhaustion." Choose an ending that leaves no fatigue and leads to the next step.
Coach Paul MacKinnon (Movement as an indicator): It is a strength that your warm-up routine is working. This week, even in point workouts, do not "give it your all," but rather increase reproducibility by repeating the same movements (quiet ground contact / ground contact directly underneath) to prepare for the test week.
*The following is a weekly memo by AI based on the concepts of each coach's public content.
Positioning of this week (2/16 - 2/22)
The final finishing week before entering the two-week test period (10-minute time trial / 3-minute time trial / 5km time trial) starting next week.
The "cue" for this week is this.
"Adjust at the upper end. Do not exhaust yourself."
As a stimulus for the final test week, this will be a week where "point workouts stick to the upper end of the target power range."
However, the goal is not to "push higher through sheer willpower," but to pursue "reproducibility" (preparation for achieving maximum output in the test week) by keeping it consistent at the upper end until the end.
This week's schedule (planned)
2/16 (Mon) Rest
2/17 (Tue) Supra-threshold interval workout
2/18 (Wed) Easy aerobic / Recovery run
2/19 (Thu) Near-Threshold Interval Workout
2/20 (Fri) Easy Aerobic / Recovery Run
2/21 (Sat) Easy Run + Wind Sprints
2/22 (Sun) Long Run + 7 × 1:00 "5K" Fartlek
Advice from the coaching staff for this week's training
2/17 (Tue) Supra-Threshold Interval (Most Important ①)
Coach Steve Palladino:
If you are aiming for the upper limit, don't aim for an 'average at the upper limit,' but rather maintain the upper limit steadily without wavering.
It is more successful to test the waters on the first rep and then lock in the upper limit from the second rep onwards.Coach Bobby McGee:
Is your movement the same until the end, rather than the output? If it starts to break down, you have achieved your goal.Coach Paul MacKinnon:
Focus on only one thing. Do not reach your feet forward; place them directly underneath you (land quietly).
2/19 (Thu) Near-Threshold Interval (Most Important ②)
Coach Steve Palladino:
A dress rehearsal for test week. There is more value in finishing with the same output until the end than in increasing the pace at the very end.Coach Bobby McGee:
If you give it your all here, your performance during test week will be dulled. Stop at a 'pleasant sense of power.'Coach Paul MacKinnon:
Relax your upper body and prioritize movements that you can maintain steadily.
2/21 (Sat) Easy Run + Wind Sprints
Coach Steve Palladino:
Wind sprints are not speed training, but neural stimulation.
Maintain sharpness without increasing fatigue.Coach Bobby McGee:
Focus only on 'acceleration with good form.' No need for maximum effort.Coach Paul MacKinnon:
'Fast yet quiet' is the correct way. If your landing sound is loud, you are going too fast.
2/22 (Sun) Long Run + 7×1:00 "5K" Fartlek
Coach Steve Palladino:
The value is not in the 'distance,' but in how you apply the stimulation at the end. Keep it consistent without letting it spike.Coach Bobby McGee:
The biggest risk is trying too hard on long runs. The correct approach is to not feel like you've completely exhausted yourself after finishing.Coach Paul MacKinnon:
If your form falls apart in a minute, you're going too fast. Just remembering your '5K form' is enough.
*I have trained an AI on the publicly available documents of each coach and am using it for workout data analysis, evaluation, feedback, and advice.
This Week's Goals (Strategy)
Keep the two key workouts at the upper end (do not empty the tank)
The condition for success is having the feeling that you 'could have done one more' at the end.Prioritize the quality of recovery for easy runs(light, consistent, quiet)
Save your legs on long runs and incorporate 5K form(the goal is not to accumulate lactate)
This Week's Shoe Rotation (Plan)
2/16 (Mon) Rest: —
2/17 (Tue) Supra-Threshold Interval: Streakfly
2/18 (Wed) Easy Run: Invincible 3 Bowerman Prototype
2/19 (Thu) Near-Threshold Interval: Zoom Fly 6
2/20 (Fri) Easy Run: Invincible 3 Bowerman Prototype
2/21 (Sat) Easy Run + Wind Sprints: Pegasus Plus
2/22 (Sun) Long Run + 7×1:00 '5K' Fartlek: Vomero Plus
Summary
The theme for this week is consistently about preparing to reach maximum output during the test week.
Since this is the final week of normal training before the two-week test period starting next week, I will provide stimulus in the key workouts at the upper end of the target power range. However, instead of 'emptying the tank,' I will pursue the reproducibility of hitting the upper end.
In preparation for the test weeks starting next week (2/26: 10-minute time trial, 3/4: 3-minute time trial, 3/8: 5km time trial at the riverbed race), I intend to maintain not just 'strength' but also 'lightness' this week.
This week's cue (motto):
"Align at the top edge. Do not push it all the way out."