21km B-up (approx. 4:26/km) + 30 min jog - Weekend set training almost a full marathon
https://connect.garmin.com/modern/activity/13208600081
・Weekend set training almost a full marathon
・Season bests at half and 10km marks
・Now just tapering for the Shibamata race on 12/29
■ Objective
・Since I hadn't done a long run since 12/3, I did a long run + B-up before the 12/29 Shibamata race.
・Checked how much energy I had left by running the final 1km of the B-up at 4:15 pace.
■ Content and Conditions
・21km B-up (first 2km also served as a warm-up) + 30 min jog
・Weather: Sunny, Temperature: approx. 6-8°C, Wind: 1m/sec
■ Course
・From home, headed north to Oi Wharf Park, went near Hama-rikyu Gardens, and turned back.
・Includes elevation changes, cobblestones, intersections with crowds, and asphalt with unexpected bumps, making it a good simulation for a race.
■ Time Settings
Planned:
2km warm-up + 16km in 5km segments of 4:40 -> 4:30 -> 4:20 -> 4:10 (last 1km) + 2km cool-down for a total of 20km
Result: 21km at
1-2km: approx. 5:00/km (warm-up)
3-8km: approx. 4:30/km
8-16km: approx. 4:20/km
17-20km: approx. 4:10-15/km
21km: 3:57
Average pace excluding the 2km warm-up was approx. 4:21/km.
Followed by a 30-minute jog (very slow)
・Since I wasn't as tired from yesterday as I thought, I changed from LSD to B-up.
・Furthermore, since I was able to move better than expected while running, I adjusted the pace upward and increased the distance to 21km to improve my leg strength.
■ Movement
・Did some simple movement drills before running, focusing specifically on leg retraction and glute engagement.
・Since yesterday, I've had a sensation of my upper body riding over my hips, so I think I'm heading in the right direction.
・Compared to 20km runs around September, it's good that both my stride and pitch have clearly increased.
■ Impressions
・It was a major gain to be able to increase the pace to 4:15 for the final 17km+ while having some fatigue and no nutrition, and although it was tough, I was able to do it without squeezing out every last bit of effort.
・It was good that I was able to focus on staying relaxed until the end.
・I will approach this with the mindset that I am returning to form, not that I am in peak condition.
■ Future
・I had thought about starting the B-up from 4:40/km, but in the future, the lower limit for B-up should be in the 4:30/km range. If I can't do that, it means there is some kind of problem.
・It's good to get the distance in during December, but I will make decisions based on a comprehensive assessment.
・For Shibamata, I'll run at 4:30-35 pace until 30km, then build up depending on my condition.
(It would be excellent if I could run the last 5km faster than 4:15, but that depends on the day)
・Pay the utmost attention to avoiding injury and colds during the year-end and New Year holidays.
■ Nutrition and Meals
・Breakfast: Dried fruit + yogurt + nuts, milk, Amino Value
・Nutrition: None during the 21km, drank some water during the 30-minute jog.
■ Gear
・Top: Layered long-sleeve T-shirt and T-shirt for warmth
・Bottom: Long tights + running shorts
・Socks: The ones from Step
・Shoes: Adizero Japan 8
Uniqlo ankle socks are sufficient for jogging.
■ Past Records
23/10/15: Legacy Half Marathon
23/09/23: Silas Training Yoyogi Park 23km
23/05/07: 16km Distance Run
23/05/27: Yokohama Tsurumi River Riverside Half
23/05/04: Lake Tama/Lake Sayama Jog 22km
23/02/25: Imperial Palace 4 Laps