The Road to the Tokyo Marathon [Parenting, and the Melbourne Comeback Edition] | Day 096/365

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 according to the following periodization.
(Fine-tuned as needed)

Dec 2025– Test Plan
Winter 2025– Build Fitness Plan (Foundation/Reconstruction)
Spring 2026– Half Marathon Training Plan (First half of half-specialization phase)
May 17, 2026 Karuizawa Half Marathon (Adjustment race)
Early Summer 2026 10K Training Plan (CP improvement)
Summer–Autumn 2026 Half Marathon Training Plan (Final half-specialization phase)
Oct 11, 2026 Melbourne Marathon (NIKE Half Marathon)

👉Current: Build Fitness Plan (Foundation/Reconstruction)

This week's goal

Keep the near-threshold (Supra / Near) "stable within the target zone"
(= Instead of going all out, do not overshoot / do not disrupt)

This week's schedule

☑ 1/12 (Mon) Rest
☑ 1/13 (Tue) Supra-Threshold Interval Workout
☑ 1/14 (Wed) Easy Aerobic/Recovery Run
☑ 1/15 (Thu) Near-Threshold Interval Workout
□ 1/16 (Fri) Easy Aerobic/Recovery Run
□ 1/17 (Sat) Wind Sprints
□ 1/18 (Sun) Long Run + 6 × 1:00 (5K) Fartlek

Today's training

Near-Threshold Interval Workout
(6 min × 3 reps @96–102% CP / Recovery 3:00)

The goal is to "consistently maintain" near the threshold. Rather than pushing to the limit of the setting range, I prioritize "three reps of equal quality" by keeping it stable within the zone.

Condition before running

• Weight: 63.65kg

• Sleep: Normal

• Subjective fatigue: Low

• Note: Although I woke up naturally a little before my phone alarm went off, it took me a while to get out of bed and start moving.

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

※Performed as instructed, within the range recommended by the plan.

Run (Results)

• Moving Time：47:30

• Distance：8.02 km

• RSS：51

• Avg Power：193 W

• Avg HR：153 bpm

• Cadence: 186 spm

Set Details

• Warm-up: 15 min (E≤80% CP + 1 min x 2 @97–103% CP)

• Main: 6:00 x 3 (@96–102% CP) / Recovery 3:00

• Cool-down: E (≤80% CP)

STRYD Summary (3 Main Sets)

• 1st set: 235 W

• 2nd set: 238 W

• 3rd set: 240 W

All 3 sets stayed within the target (229–243W), and I was able to keep them consistent without going too high. Recovery (3:00) was also 115W / 125W / 107W (target 0–179W) and I was able to drop it properly.

Representative Laps

1st set (Run + Recovery): A model of stability at the start

• Didn't panic at the start, and after getting into the zone, kept the "fluctuations small"

• Even in the short recovery section, I dropped the pace completely to connect to the next one

3rd set (Run + Recovery): Checking if it holds up under fatigue

• I was able to keep the 3rd set at the same quality = as intended

• I was able to hold back in the "moments where I wanted to speed up"

Form & Efficiency

• GCT: 250 ms

• LSS: 11.1 kN/m

• VO: 5.63 cm

• ILR: 47 bw/sec

A day where left-right balance did not collapse significantly, and form reproducibility was high even near the threshold.
*Since recovery is prone to left-right imbalances, I am prioritizing stability in the run segments first.

Reference: Footpath (1st rep = solid line / 3rd rep = dotted line)

The shape does not change significantly in the top, side, or rear views, and the collapse is minimal even on the 3rd rep.
(This shows that they were consistent in quality as intended.)

Post-run plyometrics

・Box jumps 5 reps
・Single-leg hops on stairs 5 reps each leg
・Big boundings 5 reps each leg

Post-run core & mobility

Plank
・Plank 60 seconds
・Side plank 30 seconds per side x 2 directions
Mobility work
・Calf stretch 30 seconds per leg
・Hamstring stretch 60 seconds
・Quad stretch 30 seconds per leg
・Glute stretch 30 seconds per leg
・Hip flexor stretch 5 reps per leg
・Donkey kicks 5 reps per leg

Post-run drills (evening)

Mobility
・Hip Flexor Stretch 5 reps per leg
・Glute Stretch 30 seconds per leg
・Donkey Kicks 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

Strength training after running (evening)

Upper Body
・Push-ups 8 reps
・Dumbbell Arm Curls 8 reps
・Dumbbell Military Press 8 reps
・Dumbbell Runner's Arm Swings 8 reps per side x 2 (both hands)
・Dumbbell Bent-over Rows 8 reps
Lower Body
・Dumbbell Walking Lunges 8 reps per leg
・Hip Thrusts (no weight) 8 reps

Key points from 4 coaches (Stryd perspective / AI memo)

Steve Palladino (Design)
Getting all 3 sets at the same quality is the ideal form. Next time, it's not about "more," but "reproduction."

Steve Bateman (Load/Domain Management)
The condition for success is not raising the average, but not straying outside the zone.

Paul Mackinnon (Movement → Metrics)
Consistent power = consistent movement (rhythm). It is good that there is little disruption up to the 3rd set.

Bobby McGee (Efficiency/Injury Prevention)
Days when you don't break down are days when you grow. If you adjust your foot strike, hip height, and arm swing on recovery days, you can move forward safely.

※I have trained the AI with each coach's documents and use it for workout data analysis and evaluation.

Today's Evaluation

Pass.

• The 3 main sets were within target

• Recovery was also kept low

• I was able to keep it consistent without increasing intensity in situations where I "wanted to increase it"

Tomorrow's Plan

Tomorrow, I will recover (E) and prioritize sleep and nutrition for the long run on the weekend.

Notes for next time

• Carefully "build up" the first set (do not increase suddenly)

• Prioritize consistent quality until the end rather than pushing hard on the 3rd set

• Since today was good, I will prioritize recovery tomorrow and aim to improve the quality of the next practice

Today's thought

Rather than a 'feeling of having worked hard,' it's the sense of having executed as planned—improving the quality of the training.
Build it up calmly, and replicate it next time.