【Race Report】渡良瀬トライアルマラソン_2021.4.3 / [Race Report] Watarase Trial Marathon_2021/4/3
※English follows.
みなさん、こんにちは
前回のブログでも書いた通り、14か月ぶりのフルマラソンにチャレンジしてきた。
sakumichael-local-runner.hatenablog.com
結論から言うと、かなり悔しい結果となった。しかし、さまざまな気づきもあったので、備忘と自戒のために、当日のレポートをしたいと思う。また、今後渡良瀬遊水地を走る機会のあるランナーの目に留まることを祈って。
本日のContents
【Race Report】渡良瀬トライアルマラソン_2021/4/3
さて、久しぶりのレース。2週前のハーフマラソンで身体に刺激を入れ、そこから運動強度を徐々に下げつつも直前1週間前と3日前でスピード練習を行い、脚を休ませつつも心肺に刺激を入れる。そしてアルコールも抜いた。要するに、その時にできる準備は全てやったと言っていい。そんな感じでレース前日までたどり着くことができた。しっかり糖質と睡眠をとり、レースに備えた。
起床～会場到着まで
当日は5時起床。前日は22時過ぎには就寝したのだが、すぐには寝つけず。まあ眠い。そのまま朝食の準備。玉子納豆ご飯とカップそば。納豆は2パックにすることによって、ほとんど飲み物のような感覚でご飯を流し込むことができる。そしてチビチビとスポーツドリンクを飲みながら、シェイカーで500mlの水にモルテンを溶かす。これは会場までの移動時間からスタートまでに飲み切る予定。
MAURTEN DRINK MIX 320 - さらに高濃度の炭水化物をエネルギーに
↑超高濃度の糖質ドリンク。おいしくないけど。キプチョゲも愛用しているということでここ最近はレース直前に飲んでいる。1,000円もするのでフルマラソンの時だけｗ
着替えと荷物は前日夜に準備済なので、速やかに着替え、6時に出発。今回は奥さんが応援にきてくれるということでゆっくり歩いて駅まで向かう。会場である渡良瀬遊水地は、東武日光線の柳生駅が最寄。赤羽→（宇都宮線）→栗橋→（東武日光線）→柳生というコース。東武線の本数が少ないために、あまり乗り継ぎは良くない。待ち時間を入れて1時間30分ほどの所要時間であった。駅からさらに徒歩で20分ほど。道中の道の駅で用を足しつつ会場へ向かう。この時点で8時過ぎ。ちなみに天気予報は晴れ時々曇り。予想最高気温は20℃だったが、この時間ですでに暑いじゃないか。
会場到着～スタートまで
ゆっくり歩いて会場へ。「今日は日焼けしそうだね」なんてことを奥さんと話しながら受付を済ませる。検温と体調管理シートを提出しなければならないのはコロナ時代ならではだ。スタート時刻は9:30なので1時間近くの余裕がある。さっさと着替えを済ませ、ストレッチを始める。うん、暑い。ランニングタイツを履こうかギリギリまで迷ったが、今回はゲイターで正解。日差しも強く、ウォーミングアップをするだけで汗が噴き出してくる。
スタートの15分前。前日からウォーターローディングをしたうえに、モルテン500mlが効いているのか何となく尿意を催すので、「とどめでもう一回だけ行ってくるわ」と奥さんに伝えて（時間大丈夫？という奥さんの声を背中で聞きながら）、トイレに行ってみたら結構な行列。「なんだよ、みんな呑気かよ」とか思いながら、スタート時刻を気にしながらトイレ待ち。超特急で済ませて小走りでスタート地点に向かう。後から近くまで奥さんも来た。さて、スタートまでもうすぐだ。今回の目標は3時間10分カットである。身体が出来上がってるとは思っていないが、攻めのランをすると誓い、スタートを待つ。
スタート～10km
LAP：22:23-22:25
そうこうしているうちにスタート。そうそう、言い忘れていたが、今日のレースは申告タイム順のウェーブスタート。自分は第4ウェーブであった。周辺のランナーの走力レベルが近いため、詰まることなくスムーズ。設定ペースは4.30/kmである。とりあえず、身体の動きは悪くないし心肺も問題ない。むしろジョグのような感覚だ。「うん、このペースであればいける」こんな風に思える立ち上がりである。
今日のコースは1周5kmの渡良瀬遊水地の周回コース。同じところを8周もしなければならないということで、メンタルを問われるレースである。しかし、フラットなコースであるうえ、風もほぼ無風とタイムを狙うには申し分のない環境でもあった。ただ、暑い。この暑さがどう影響するか不安を覚えながらのスタートである。
10km～20km
LAP：22:36-22:32
2周してみて、身体は動くがどんどん気温が上がってくるのを感じる。なので、コース内に2か所ある給水所では毎回給水を摂ることにした。スタート近くの給水所ではスポーツドリンク、コースの中間地点にある給水所ではペットボトルの水が配置されている。スポーツドリンクはしっかり飲み切り、ペットボトルの水の方は少し口に含む程度で、残りは首筋を中心に身体にかけて体温が上がらないように努めた。この暑さの中、しっかり水を冷やしてくれていたのでとても助かった（運営の皆様に感謝）。むしろ、走っていて水の方が待ち遠しくなるくらい。
そして「前半はとにかく体力を温存しよう」と思いながら、自分と同じくらいのスピードで走るランナーを物色していると、6人くらいの丁度いい集団を発見。これはラッキーと集団の最後尾につくことに。ここからしばらくは何も考えずについていくだけだ。そんなことを思いながら淡々と走る。
20km～30km
LAP：22:37-24:30
そんな感じで4周を終え、そろそろハーフマラソンの距離に到達しようとしたころ、集団が割れる。2人がずるずると脱落していく。まだレース全体の半分が残っているし、「ここで無理をすると最後までもたない」という判断なのだろう。普通に走っていると、いつの間にか集団の前から2人目まで上がってきてしまった。そしてスタート地点の対岸、大きなカーブを曲がるタイミングで、自分の前を走っていたランナーが自分の後ろに下がった。彼の所作からは、明らかに俺を前で走らせようという意図を感じる。
↑こんな感じで真後ろに付かれた
「やられた」そう思いながら走る。身体はまだ動くが、意図せず先頭に立ってしまった。前述通り、風はほとんどないので気にならないのだが、ペースを自らコントロールしなければならないのは思いのほか疲れるものだ。特にタイムアタックしているときはそうだ。ここでもう一度後ろに下がるという手もあったのだろうが、むきになって走り続けてしまった。そしてこれが今回の敗因だったように思う。
30km～ゴール
LAP：29:03-28:55-12:27
5周目の後半。だんだん身体が前に進まなくなる。先頭で走っていられなくなり、後続のランナーに抜かれてしまった。前を行くランナーを見ると、いつの間にかもう2人しかいない。「なんだよ、脱落してるの俺だけじゃないじゃないか」そう思いつつ、前を追おうとするが、「ここで付いていったら35kmもたずに潰れるぞ」と冷静な自分がブレーキをかけようとする。
実際身体が動かない。迷った挙句、スピードを落とす。「まだ10km近くある、呼吸が落ち着いたらもう一度ギアを上げよう」と考えるがそんなことできるわけもない。ガーミンを見ると5.40/kmまでペースが落ちて、これ以上ペースを上げられる気がしない。8週目に入る前の給水所で奥さんが声をかけてくれたが（実際は恥ずかしいのか手を振るだけなのだが）、もう反応する体力が残っていない。
ラスト1周。ここからは「どう負けるか」を考える時間。周回コースの最大の短所は簡単にリタイヤできることだと思っている。今回のレースでいえば、なんせ8回もスタート地点に戻ってくるチャンスがあるのだから。ラスト1周に突入したということは、完走以外に選択肢はない。こんなに暑くて苦しい中で、ここまで自分を追い込めたことについて、まず自分自身を褒めよう。さあ、残りは5kmちょっとだ。
はっきり言ってもう一度スピードを上げる体力は残っていない。ただスピードは出なくても、歩かずに走り続ける程度の体力は残っている。時計を見ると、走り始めてから間もなく3時間。「キロ6でも3時間半は切れる」低い目標だが必達目標として設定し、走る。ここで投げ出さないことが、次のレースに繋がるのだと信じて走る。
そして40kmに到達。ここから9周目に入り、1kmだけ走って戻ってくる（このラスト2kmが本当にきついのだ）。この時点で3:10。「ああ、本当はこのタイミングでゴールするはずだったんだなあ」と思いながら9周目に突入する。するともうすぐゴールしそうなランナーが。もう息も絶え絶えで、ほとんど泣きながら走っている。「痛い痛い」と実際に口に出しながら。お世辞にもかっこいいとは言えない、ほとんどゾンビのような走りっぷり。「でも俺なんかより全然凄い。こんなに追い込んで、力を出し切ることなんて今日の俺にはできなかった」そんなことを思いながらラスト2kmを走る。
先ほどのゾンビランナーのことを思い出しながら走る。感化されて少しスピードを上げるとついに太ももが悲鳴を上げる。「あぶねえ、攣っちまう」そして自分の実力不足を実感する。そこそこのスピードで走ることはできるんだけども、それをフルマラソンで最後まで維持する持久力がない。なによりも、根本的なスタミナがないんだなと。そんなことを思いながら走る。ガーミンを見るとやっぱり5.40/km。キロ5すら遠い。そんなことをしているうちにゴールが近づいてくる。奥さんが待ってるのが見える。でもラストスパートできる気がしないよ。そしてついにゴール。
ゴール後
「おつかれ！」奥さんが近づいてくる。あまりの自分の不甲斐なさに、うまく反応できない。リタイヤも途中で歩くこともせずに一応完走はできたのだが、目標タイムより17分も遅く、ベストタイムから13分も遅い。ブランクやら暑さやら悪条件はあったにせよ、過去の自分に勝てなかったというのは悔しいものだ。
そしてさらに悔しいと思わされたのが、ゴール直後も全然普通に歩けるし、翌日に至っては軽くジョグをできる程度に体力が残っていたことだ。要するに、自分の力を出し切ることができなかったんじゃないかと。きっと普段の練習の負荷が足りないんだなと。そして毎月コンスタントにレースに出て、オールアウトする習慣をつけよう。そんなことを思いながら帰路に就いたのだった。とはいえ帰りに赤羽でビール飲んだんだけどね（1週間ぶりのビールは最高だったとさ）。
↑最終結果
【Weekly Report】2021/4/6-2021/4/12
- フルマラソン明けのため、全体的な距離は短め。体力回復に努めた。週の後半まで、全身の痛みが消えない感じだった（これが若者はすぐに治るのかもしれない）。週末は久しぶりに皇居ラン。やっぱりこの半蔵門近くの景色は最高だよね。
久しぶりの皇居ラン
— さくま (@ksakuma1) 2021年4月10日
ここの景色が一番好きや pic.twitter.com/ZW3u3SeyVv
- そして昨日はMKディスタンスに参加。久しぶりに5000mを全力で。レポートは次回！
【Youtube】マラソン最高かよ
努力をしたからといって報われるとも限らないし、ラッキーパンチがないのがマラソン。でも目標に向かって努力し続けられることは素晴らしい。これはマラソンに限った話ではないけどね。
ではまた。
Twitter（フォローしていただけると喜びます）
Hello everyone!
As I wrote in my last blog, I have challenged myself to run a full marathon for the first time in 14 months.
sakumichael-local-runner.hatenablog.com
As it turns out, the result was quite frustrating. However, there were various insights that I learned, so I would like to write a report on the day as a reminder and for self-awareness. I hope this will be of interest to other runners who may have the opportunity to run in the Watarase area in the future.
Today's Contents
- Race Report] Watarase Trial Marathon_2021/4/3
- Weekly Report] 2021/4/6-2021/4/12
- The best marathon ever!
[Race Report] Watarase Trial Marathon_2021/4/3
It's been a while since I've run a marathon, so I did a half-marathon two weeks ago to stimulate my body, and then gradually lowered the intensity of my workout, while doing speed training a week and three days before to rest my legs and stimulate my heart and lungs. I also cut out alcohol. In short, I did all the preparation I could do at that time. That's how I managed to get to the day before the race. I made sure to get some sugar and sleep, and prepared for the race.
From waking up to arrival at the venue
On the day of the race, I woke up at 5am. The day before, I went to bed after 10pm, but I couldn't fall asleep right away. I was sleepy. Prepared for breakfast. Rice with egg, natto, and a cup of soba. By using two packages of natto, I can pour the rice down my throat almost like a drink. Then, I dissolved Molten in 500ml of water with a shaker while sipping on a sports drink. I plan to drink this up from the time I travel to the venue to the start.
MAURTEN DRINK MIX 320 - Even more concentrated carbohydrates for energy
↑Super concentrated carbohydrate drink. Doesn't taste good, though. It costs 1,000 yen, so I only drink it when I'm running a full marathon.
I had already prepared my clothes and luggage the night before, so I changed quickly and left at 6:00. My wife was coming to cheer me on this time, so we walked slowly to the station. The closest station to the venue is Yagyu Station on the Tobu Nikko Line. The course was Akabane → (Utsunomiya Line) → Kurihashi → (Tobu Nikko Line) → Yagyu. The Tobu line is not very frequent, so the connection is not very good. It took about an hour and a half, including the waiting time. It took another 20 minutes on foot from the station. I stopped at a roadside station along the way to take care of some business before heading to the venue. It was past eight o'clock at this point. The weather forecast was sunny and cloudy. The expected maximum temperature was 20 degrees Celsius, but it was already hot at this hour.
Arriving at the venue to the start
I walked slowly to the venue. My wife and I talked about how we were going to get sunburned today as we went through the registration desk. I had to submit my temperature and physical condition management sheet, which is a unique feature of the Corona era. The race started at 9:30 a.m., so I had about an hour to spare. I quickly got dressed and started stretching. Yes, it's hot. I wondered if I should wear running tights until the last minute, but I decided to go with gaiters this time. The sun was strong, and I was sweating just warming up.
Fifteen minutes before the start. In addition to the water loading I had done the day before, the 500ml of Molten may have helped, but I felt the urge to urinate. I told my wife, "I'm just going to go one more time for the last time," and went to the bathroom. When I went to the restroom, the line was quite long. I thought to myself, "What's the matter with everyone? I finished it in a super express and ran to the starting point. My wife came close behind me. Now, the start is almost here. My goal this time was to cut 3 hours and 10 minutes. I don't think my body is ready, but I vowed to do an aggressive run and waited for the start.
Start - 10km
LAP: 22:23-22:25
Meanwhile, the race started. Oh yeah, I forgot to mention that today's race started in waves according to declared times. I was in the fourth wave. The runners in the vicinity were close to the same level of running ability, so it was smooth and there was no clogging. The pace was set at 4.30/km. At any rate, my body movements were not bad, and my heart and lungs were fine. In fact, it felt more like a jog. This is the kind of start that makes me think, "Yes, I can do it at this pace.
Today's course was a 5km lap around the Watarase waterfront. It was a race that would test my mental strength, as I would have to complete eight laps of the same course. However, the course was flat, and with almost no wind, it was the perfect environment to aim for a good time. However, it was hot. We were anxious to see how the heat would affect us as we started the race.
10km to 20km
LAP: 22:36-22:32
After two laps, I could feel my body moving but the temperature getting higher and higher. So, I decided to take water at each of the two water stations on the course. The water station near the start has sports drinks, and the one in the middle of the course has bottled water. I made sure to drink all the sports drink, and only sipped a little of the bottled water, pouring the rest around my neck to prevent my body temperature from rising. In this heat, the water was well chilled, which was very helpful (thanks to the management). In fact, I couldn't wait for the water when I was running.
As I was looking around for runners who were running at the same speed as me, I spotted a group of about 6 runners, thinking "I'll just save my energy for the first half. I was lucky and decided to join the back of the group. From here on, all I could do was follow them without thinking about anything else. That's what I thought as I ran along.
20km to 30km
LAP: 22:37-24:30
After four laps like this, I was about to reach the half marathon distance when the group broke up, and two people started to slip away. With half of the race still to go, I guess they decided that if they pushed too hard, they wouldn't make it to the end. I continued running normally, and before I knew it, I was up to the second person in front of the group. Then, on the other side of the starting point, just as I was about to make a big turn, the runner in front of me dropped behind me. It was obvious from his gesture that he was trying to get me to run in front of him.
He's got me," I thought as I ran. My body was still moving, but I had unintentionally taken the lead. As I mentioned before, the wind is almost nonexistent, so I don't mind, but having to control my pace is more tiring than I thought. This is especially true when you are on a time attack. At this point, I could have dropped back again, but I was so determined that I kept going. And I think this was the cause of my defeat this time.
↑He got right behind me like this.
30km - Goal
LAP: 29:03 - 28:55 - 12:27
Second half of the fifth lap. My body gradually stopped moving forward. I couldn't stay in the lead anymore, and the runners behind me were passing me. I looked at the runners in front of me, and before I knew it, there were only two more. I thought to myself, "What the heck, I'm not the only one who's dropped out," and tried to catch up, but my calm self said, "If I keep up here, I'll be crushed in less than 35km," and tried to put on the brakes.
In fact, I couldn't move my body. After some hesitation, I slow down. There's still almost 10km to go, I'll go up again when my breathing calms down," I thought, but there was no way I could do that. My Garmin shows that my pace has dropped to 5.40/km, and I don't feel like I can pick up the pace any more, and at the water station before the eighth week, my wife calls out to me (actually, she just waves at me in embarrassment), but I don't have the energy left to respond.
The last lap. From here on, it was time to think about how I could lose. I believe that the biggest disadvantage of a circuit course is that it is easy to retire. In this race, there were eight chances to come back to the starting point. Going into the last lap, I had no choice but to finish the race. I have to give myself a lot of credit for pushing myself so hard in such hot and difficult conditions. Now, only 5km to go.
To be frank, I don't have the energy to go faster again. But even if I can't go faster, I still have enough energy to keep running without walking. I looked at my watch and saw that it had been three hours since I started running. I set myself a low but achievable goal: "I can run three and a half hours in six kilometers. I believe that not giving up at this point will lead to the next race.
I reached the 40km mark. At this point, I entered the 9th lap, and ran only 1km before coming back (this last 2km is really tough). At this point, it was 3:10, and I entered the 9th lap thinking, "Oh, I was supposed to finish at this point. Then I saw a runner who was about to finish. He was out of breath and almost crying as he ran. He was actually saying, "It hurts. He was running like a zombie, which was not a very cool thing to do. But he's so much better than me. But he's so much better than me. I couldn't have pushed myself this hard today," I thought as I ran the last 2km.
I remembered the zombie runner from earlier. Inspired, I speed up a little and my thighs finally scream. My thighs start to scream, "I'm going to get a cramp," and I realize that I'm not good enough. I can run at a decent speed, but I don't have the endurance to maintain it until the end of a full marathon. Most importantly, I don't have the fundamental stamina. That's what I thought as I ran. I looked at my Garmin and saw 5.40/km, which was far from even 5 kilometers. While I was doing this, the goal was approaching. I can see my wife waiting for me. But I don't feel like I can make the last spurt. Finally, I reached the goal.
After the goal
"Good run! My wife approaches me. I was too disappointed in myself to react properly. I was able to finish the race without retiring or walking, but I was 17 minutes slower than my target time and 13 minutes slower than my best time. Even with the blank, the heat, and the bad conditions, it was frustrating to not be able to beat my past self.
What made me feel even more frustrated was the fact that I was able to walk normally right after the goal, and the next day I still had enough energy to do a light jog. The next day, I was still strong enough to go for a light jog. In short, I guess I couldn't give it my all. I must not be training hard enough. And I should get into the habit of running all-out races consistently every month. That's what I thought as I headed home. I had a beer at Akabane on the way home, though (it was the best beer I've had in a week).
↑Final Results
Weekly Report] 2021/4/6-2021/4/12
- After the full marathon, the overall distance was short. I worked hard to recover my strength. Until the latter half of the week, it felt like the pain in my whole body would not go away (this may be something that young people heal from quickly). On the weekend, I ran the Imperial Palace for the first time in a while. I knew this view near Hanzomon would be great.
久しぶりの皇居ラン
— さくま (@ksakuma1) 2021年4月10日
ここの景色が一番好きや pic.twitter.com/ZW3u3SeyVv
- And yesterday, I participated in the MK Distance. It's been a while since I've run 5,000m at full speed. Report next time!
[Youtube] The best marathon ever!
It's not always the effort that pays off, and there are no lucky punches in a marathon. But it's great to be able to keep working towards your goal. But it's great to be able to keep working towards a goal, and that's not just for marathons.
See you soon.
Twitter (I'd be happy to follow you)
