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Running in Tokyo/Japan - Marathon/Clubs/Track Races

東京でのマラソン・陸上・駅伝

I think, many of us are keeping training logs. So, I think it could be interesting to share and discuss them on this page. So, I will paste mine into  this post - it's a monthly spreadsheet, the number in the beginning indicates the kilometers I ran on a day, on the right you find remarks about intervals, gym training, cycling etc.


11 6x1000 av. 3:34.2
10
13 30 min taichi/str
10 Horwill 800, long breaks 37/35/35/35//54/53/36//77/76
46
11 Horwill 800, long breaks 37/35/36/35//55/50/36//78/break+20min taichi
8 30 min taichi/str
11 1600/1600/1000/1000/400/400 – 5:51/5:52/3:33/3:37/81/79
11 30 min taichi/str, hilly run
15 30 min taichi/str hilly run
11
33 30 min taichi/str
11 10x400 av. 85.7
0 0min gym
10 12x400/av. 81.0
15 hilly, 50k bike, 15min taichi
11 30 min taichi/str
10
11 30 min taichi/str
18 incl 5x800 av 2:57.4
6 40min gym
17 Ladder 2000/1600/1200/800/400 – 7:18/5:50/4:15/2:52/79
10 hilly
15 hilly
16 15min taichi
20
12 2x5x400 – fr. 2min – av. 86.5
6 45 min gym
12 5000m in 19:34
12
400

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september 2013

1. 10k, 20 bike
2. 10k, 20 bike
3. 20k, 20bike
4. 10k
5. 5k
10.5k
11. 4k
14. 10k
15. 10k
16. 5k
17. 5k
18. 14k incl 6x1000 av 3:46.8
19. 30min gym
20. 10k
21. 50 bike
22. 3k
23. 5k
24. 5k
25. 9k incl 5000m 20:36
26. 5k
27. 40min gym
28. 8k hilly
29. 5k, 50bike
30. 6k

october 2013

1. 10k
2. 12k incl 3x2000 (izumi-no-mori) 7:42/7:37/7:53 frame 12 min
  1. 10k hilly
  2. 30min gym
  3. 5k
  4. 26k
  5. 2x5x300, average 65, frame 90sec.
  6. 40min gym
  7. 11k incl 1200/1200/1000/1000/800/800 - 4:33/4:32/3:44/4:48/2:59/2:55
  8. 5k
  9. 12k, 30bike
  10. 0
  11. 8k hilly
  12. 10k hilly
  13. 5k
  14. 12k incl 600/800/1000/1200/1000/800/600 - 2:16/3:05/3:43/4:33/3:44/2:55/2:03
  15. 40min gym, 143/94
  16. 5k
  17. 3k
23. 3k
24. 5k
  1. 3k
  2. 3k
  3. rest
  4. 3k
  5. 3k
  6. 3k
  7. 5k
november 2013
1. 7k
0.k
5k
9k
10k, 10min str
10k incl 6x1000 av 4:21.5
5k, 10min str
45k bike, 20min str/taichi
rest
5k, 30min str/taichi
11k incl 2x5x300 fr 90 av 69.8 (still injured), 30min str/taichi
5k, 30min str/taichi
10k incl 1200/1200/1000/1000/800/800
40min gym
6k, 30min str/taichi
rest
16k incl 3x5000 - 22:20/22:40/21:00
4k, 30min str/taichi
40min gym
5k, 20bike, 30min str/taichi
12k incl 5x400(94.6), 5x300(68.6) break 30 sec, 30min str/taichi
5k, 30min str/taichi
5k, 30min str/taichi
50bike
5k, 30min str/taichi
rest
6k
5k, 30min str/taichi
11k incl 2x5x300m, fr 90, av 67.7
rest
december 2013
1. 5k
2. 10k, 30min str/taichi
3. 9k, 30min str/taichi
4. 5k
5. 12k incl 2x5x400 av 89.8 fr min
6. 9k, 30min str/taichi
8. 30min str/taichi
9. 13k incl 2x3x800 av 3:12.3 frame 4min. 20bike, 30min str/taichi
10. 45min gym
11. 5k incl 1200-4:39/1000-3:53
12. 50min gym
13. 10k incl 8x600 fartlek
2:28/5:39/8:09/11:06/13:36/16:39/
15: 10k incl 3k 13:21, 10min str
16. 50 bike, 10min str
17. 10k incl 3k 13:09, 30min str/taichi
18. 5k 10min str
19. 5k, 30min str/taichi
21. 4k, 20bike
22. 10+5, 10min str
23. 10k, 10min str
24. 5k+4k
25. 15+4k, 20bike
26. 6k, 20bike
27. 30k(3 runs)
28. 5k, 20bike
29. 7k, 20bike
30. 20bike
31. 10k, 20bike
january 2014
1. 15k, 55bike
3. 4k
4. 13k, 30bike
5. 20bike
7. 3k, 40min wstc
9. 5k
10. 5k
11. 7k, 10min str
12. 5+5k
13. 10k, 30min stc
14. 5k, 20min taichi
15. 11k
16. 9k
17. 13k
18. 10k incl 3000-13:22, 30min stc
19. 20bike 12k incl 3000 13;42 20min taichi
20. 15k 1:22, felt easy
21. 11k incl 2x5x300 av 68.4, fr 90, 30min strtc
22. 8k
23. 40min gym bp: 143/85
24. 6k
25. 10k
february 2014
1. 3k
4. 6k
6. 7k
7. 5k
8. 6k
10. 5k, 25bike
11. 8k
13. 6k
14. 3k
15. 6k, 25 bike
16. 20 bike
17. 8k, 20 bike
19- 3&7k
20. 3k
21. 5k incl 6x200 44/45/46/48/49/30
22. 45bike
23. 12k, 10min str
24. 20bike
25. 7k incl 10x400 av 1:48.9
26. 4k
27. 5k
28. 11k
March 2014
1. 8k incl 10x400 av 1:51 crowded, 40k bike
2. 4k incl 400/1:34
3. 10k, 50bike
4. 50bike
5. 50bike
6. 3k
7. 4k
8. 4k
9. 12k
11. 10k incl 6x800 av 3:14 200jog
12. 4k
13. 4k, 20bike
14. 10k,
16. 6k, 30bike
18. 10k
19. 4+10k incl 1200/1000/1000/800/800 - 3:39/3:58/4:02/3:09/3:08
20. 6k, 30min tcws
21. 12k, 30min tcws
22. 17k incl 5x800 av 3:11.6/fr 6min
23. 4k
24. 12k incl 2x5x400 av 99.2 fr 2min
25. 13k
26. 5+9k incl 5000/20:53, 30min tcws
27. 13k
28. 5k
29. 13k incl 8x1min hill
30. 7k
31. 19k incl 5x800 av 3:09.6 fr 6min, 5x400 av 94.4 fr 2:30

I also keep a log, but with different information. I write: date, course running surface,  start time, weather, temperature,  distance, total running time, km/lap times, and start body weight. An example is:

4/14 ジ 3:30 曇り18C 8.3K 38:45:28( 7:43:82 ,7:25:12, 7:42:16, 8:05:32, 7:48:86), 75kg  

which when written in longhand =

4/04/14 Junsaikoen (park), 3:30 PM, cloudy, 18C, concrete & dirt, 8.3 km, 38:45:28, (7:43:82 ,7:25:12, 7:42:16, 8:05:32, 7:48:86),  75kg   It is a local park with a small lake in the center and about a 1.3km walking path around it &  includes the slow jog to and from my house to the park. This lets me consider my total feelings (time of day,  temp, weight).            

Yeah, I think I should be a bit less cryptic about my blog, and even typing it on my I-phone is not a good excuse for that. Actually, I keep track of my weight and blood-pressure, good idea to integrate that into the  running blog.

April 2014
1. 40min gym
2. 5k, 10min w/s
3. 9k
4. 10k incl 3000-12:32
5. 17k incl 8x1min uphill, 40min gym
6. 5k
7. 21k incl 2x5x400 av 92.1 fr 2min, 10x300 av 66.8 fr 2min weight after sauna 47.00
8. 50min gym, bp: 139/90
10. 21k incl 18x400 (fr 2min, 3 water breaks) av 97.3
12. 13k incl 8x1min hills
13. 20k hills, max 4min/k on flats.
14. 5k
15. 5k
16. 11k incl 1200/1000/1000/800/800/800
4:44/3:59/3:48/3:05/3:09/???
17. 5k
18. 5k
22. 5k
23. 10k incl horwill 800 - 200/200/200/200//300/300/200//400/400 target 80 sec
38/38/38/37//59/58/38//81/80
24. 40min gym, bp 140/81
25. 21k incl 3000/12:40-last k: 3:57 - 6+4x400, frame 2:30, av 89.4 bp: 123/64
26. 50min gym
27. 35bike
28. 5k (caught cold)
may 2014
1. 6k
2. 9k
3. 50min gym
4. 30bike
5. 12k
6. 5k
7. 8k incl horwill 800 - 200/200/200/200//300/300/200
38/37/37/36//57/59/37//79/79
8. 50min gym/taichi
9. 10k incl 3000-12:17
10. 10k, 30min taichi/str
11. 12k incl 5x300 av 62.3//5x200 av 37.8 100%break, 30min taichi/str
12. 12k, 10min str, bp: 137/79
13. 5k, 15min taichi morning weight 48.8
14. 12k incl 1200/1000/1000/800/800/800/400
4:36/3:45/3:45/2:58/2:59/3:02/81
15. 60min taichi/gym
16. 7k incl 1610m/6:24
17. 12k incl hillreps 8x45sec, 1h gym
18. 20k slowly
19. 5k
20. 5k
22. 6k
23. 10k incl 3000 - 11:56
24. 13k incl 8x1min hills
25. 40bike
26. 15k incl 5x300 av 62, fr 120, 5x200 av 37.8 fr 80 windy!
27. 5k
28. 13k incl 5000 20:19
29. 3k, 50bike
30. 4k (hilly), 50bike
31. 13k incl 8x45sec uphills
june 2014
1. 9k, 50bike
2. 8k
3. 5k
4. 7k incl horwill 800 - 200/200/200/200//300/300/200400/400
38/36/38/37//55/59/37//77/83
target 39
5. 5k
6. 5k
7. 60min gym
8. 10k
9. 18k incl 5+6+5x400 average 92.75, frame 2min, last 400 89, jogging shoes!!! happy!
10. 3k, 30min taichi/str
11. 90min gym
12. 5+10k incl 3000m 12:17
13. 8k
14. 12k incl 8 uphills (1min) 1h gym
15. 5k, 25bike
16. 7&13, incl 2000-7:57 2x5x200tailwind fr 2min av 35.8
17. 5k
18. 12k incl 600/800/1000/1200/1000/800/600 av sub 90 per lap
19. 2k, 50bike
20. 50bike
22. 10k, 5+5, 20:55/22:55, 1h gym
23. 5k
24. 3k
25. 15k incl 5000 20:15
26. 7k, 30min gym
27. 10k, 20bike
29. 4k, 30min gym
30. 50k bike

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