ONE TOKYO Sub-3 School Course #19 15km B-up Target: 4:15 -> 4:05 -> 3:55 Result: 4:11 -> 4:04 -> 4:12
・A common runner experience: hitting a season best at the 10km mark. (41:16)
・It is by no means pessimistic, but I wanted to keep the third lap at least in the low 4-minute range.
・I need to focus on core strength and movement patterns tailored to a 3:55 pace.
■ Objective
・Movement during the middle phase of the run
■ Content and Conditions
・15km B-up
・Weather: Sunny, Temperature: 5.5–8°C, Wind: NW 3m/sec
■ Course
・3 laps of the Imperial Palace + approx. 120m
■ Time
・Target: Lap 1 4:15, Lap 2 4:05, Lap 3 3:55
・Result: Lap 1 4:11, Lap 2 4:04, Lap 3 4:12
5km: 20:56, 10km: 41:17 (20:21), 15km: 62:21 (21:04)
■ Movement
・Improving the running form where the hips lag behind remains a challenge.
・I have the core strength for a 4:15–4:20 pace, but I haven't developed the core strength for a 3:55 pace, which is one of my challenges.
・Since there was a headwind for the last 2km, I focused on being compact and powerful, which resulted in a cadence of 175 and a stride of 140, allowing me to finish relatively easily, so that feeling is probably okay.
■ Impressions
・Since I sped up to 4:05 and 4:02 in the last 2km of the third lap, the content is not something to be pessimistic about, but I wanted to keep it at least in the low 4-minute range.
・It's not that my heart and lungs are struggling, but the 4:27 pace during the 2km–3km uphill section indicates that my muscular endurance is not holding up. The same situation will occur after 35km, so I will continue to work on distance and muscular endurance.
・Judging from the feel of the interval training on 12/23, it seems that some fatigue from the full marathon still remains.
・Looking at my heart rate, it didn't rise much, staying around 160 until the third lap. Despite that, the feeling that I couldn't quite pick up the pace is likely due to a lack of speed ceiling by one more level, along with muscular endurance issues and not being able to move fully due to muscle fatigue.
・Therefore, I will keep that in mind for next week's interval training.
■ Nutrition and Meals
・Morning: Nuts + yogurt + dried fruit, 1 rice cake
・During practice: 500ml Pocari Sweat
・After practice: 1 'Ore wa Sesshu su' supplement
■ Wear
・Top: T-shirt + windbreaker
・Bottom: Running shorts
・Socks: Tabio split-toe socks
・Shoes: Adizero Japan 8
■ Future
・I was feeling a bit sluggish, so this was a good stimulus to maintain tension.
・It might be better to include one long-distance run in the first or second week of February.
・This week, I will focus especially on movement and core strengthening.
・Yesterday's jog was 40 minutes on a hilly course, which was good.
・I am also more conscious of the balance of not leaving fatigue behind in order to improve the precision of point training.
・The 10km split was 41:16, so speed is not an issue.
・Next Sunday, I will do either a 20km PR (4:10-4:15) or a variation run.
・From now on, except for long jogs, I will use the Japan 8 to practice and prioritize getting used to speed.
■ Past Records
23/04/15 Imperial Palace 15km (The time is too different to be very useful)
23/05/07 16km Pace Run (The time is too different to be very useful)
23/12/24 21km B-up
23/12/23 5000x3