東京でのマラソン・陸上・駅伝・・・・・体を鍛えて、環境を守ってエコマラソン

Minami Boso HALF-MARATHON

Went to the very southern tip of Chiba Peninsula on a very slow train by myself. It was worth it because I got a PB with a 1:49:45. Got cramps in my right shin, calf and hamstring and lost a few minutes, but just made it in under my goal of 1:50! It was a relatively tough course. The first portion along the Pacific Ocean coast then up into mountainous terrain with lots of gradual ups and down, then steeper hills. After that back along the coast for a full loop. Very scenic but challenging. Need to work on avoiding those cramps! Any suggestions?

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Comment by Thomas Sawada on October 1, 2011 at 10:13am: Thank you!

Comment by juergen wittstock on October 1, 2011 at 9:51am: Yes, well, under such circumstances, all you can try is to finish! Gambatte!

Comment by Thomas Sawada on September 30, 2011 at 10:58pm: Thanks. I am running Osaka but won't be able to train fully for a full marathon. I have a 5k on Sunday then a 10k the week after then will try to do a training run of about 20k slow run . I will run very very slow in Osaka..!

Comment by juergen wittstock on September 30, 2011 at 10:17am: Yes, that makes sense, and yes, slow runs are good - only some of your preparation has to be at race pace. For a half I would suggest two types. 17k at easy pace, or 2k warm up - 5k at race pace - rest/pit-stop- 5k at race pace - 2k cool down. Could be done in Yoyogi Park or at the palace (I dislike the palace because of the fumes...)

Comment by Thomas Sawada on September 30, 2011 at 9:42am: I will try to run 15+ twice a month from now on. Doe this mean I have to run 35k training for a marathon? are slow runs good? Thanks

Comment by juergen wittstock on September 29, 2011 at 12:44pm: Yes, well, generally people say you should run at least around 80% of your race-distance in practice, so, for a half, maybe around 17 or 18k - easy is no problem!

More improvement will surely come!

Comment by Thomas Sawada on September 29, 2011 at 12:38pm: Thank you for the comment . You are right, the primary cause is that my body was not fully trained for a half! I always train at 10k so I need to do longer runs more comprehensive training. I will be more aware of food and diet in the future. I got mineral supplements with an emphasis on magnesium and calcium. I read that deficiencies in these as well as the iron that you mentioned can lead to cramps. I had an injury to my Achilles long ago and they still haunt me now so I will try to strengthen my weak leg a little more. Looking forward to more runs with you guys!

Comment by juergen wittstock on September 29, 2011 at 12:21pm: Great job, this actually would be worth a blog-post! About the cramps, maybe a lack of iron or minerals in your food, I would start by eating more spinach and liver, and use supplements if that doesn't help. Also, you are still not perfectly trained, maybe, a few more hard runs will do the job!