【Race Report】多摩川新緑マラソン_20214/18 / Race Report] Tamagawa Shinryoku Marathon_2021/4/18
※English follows.
みなさん、こんにちは
先週に引き続きレースを走ってきた。今回はハーフマラソンだ。
第７回 大田区多摩川マラソン（多摩川新緑マラソン） | 首都圏最大のマラソンイベント アースランクラブ
↑当日受け取れなかった完走証が昨日届いた（後半のペースダウンひどいなｗ）
結論から言うと、多摩川はとても過酷であった。
本日のコンテンツ
【Race Report】多摩川新緑マラソン_20214/18
3週連続のレース。距離は異なるが、毎週末のレースとなるとなかなか疲労が抜けないことを実感している。もともとは、レース感がない中で本命レースに出ると力を出し切れない感覚があって、オールアウトする習慣というか感覚を身につける必要性を感じたことから、いわゆる本番の頻度を増やしたわけだが、これが毎週レースとなると弊害を感じるようになった。
- 常にダメージを負っている状態になり、負荷の高い練習ができない（疲労抜きとレースに向けた調整しかできない）。
- 結果的に走力を向上させるための練習ができず、走力が伸びない（気がする）。
まあ、予期できたことのような気もするし、地力がないだけのような気もするが、少なくとも毎週のようにレースに出続けてもパフォーマンスの向上は見込めないと判断した。とはいえ、本番を体感し続けることは大事だと思っているので、頻度を落としつつもコンスタントにレースに出るようにしようと思っている（夏に向けてはトラック系メインかな）。
前日〜当日会場入りまで
レースは日曜日。ということで土曜日はしっかり調整できるはずだったのだが、前日に痛飲したため、安定の二日酔いの朝。天気が雨だったこともあり、午前中は休息に努め（単なる酒抜きだがｗ）、夕方に軽くジョグで刺激を入れることに。走り始めるとまあ、身体が重い。終わってから毎回後悔するのだが、毎回飲みすぎる俺。「酒との付き合い方は何年経っても難しいなあ」などとと思いつつ、23時には就寝する。
そして、レース当日は5時半起床。1時間前に会場最寄り駅である六郷土手駅に到着する想定だ。毎度同じの玉子納豆ご飯を胃に流し込みつつ、着替えを済ませ、出発。外に出ると良い天気。ただ風が強い。そこかしこに水たまりがあり、多摩川のコンディションが心配になる。会場までのルートは、赤羽→（上野東京ライン）→川崎→（京急本線）→六郷土手というルート。ちなみにこの日の夕方は奥さんと銀座で食事をする予定。家に一度戻るのも面倒なので、レース後は会場近くでスーパー銭湯にでもいって時間をつぶそうなどと考えながら電車に揺られているうちに六郷土手駅に到着。
会場入り〜スタートまで
駅のすぐ近くのセブンイレブンでトイレを拝借し、歩いて会場に向かう。例によって同じレースに参加すると思しきランナーが何人もいるので、彼らの後について歩いていく。10分ほどで多摩川にぶつかると、すぐに会場を視認することができた。ぱっと見で、100～150人くらいだろうか。小規模な大会である。
↑会場はこんな感じ
ただそんなことよりも、風が強い。ほとんど暴力的なレベルである。この風の中走ることを想像すると憂鬱になる。受付を済ませ、運動場のセンター部分のブルーシートの方へ向かう。地面は土で、昨日の雨でぐちゃぐちゃである。早々に着替えを済ませ、土手の上でウォーミングアップを始める（ジョグ500m→流し200m×3本ほど）。土手の上からコースを見下ろすと、水たまりだらけの砂利道が広がっている。なにやら嫌な予感を覚えつつ、スタート地点へ。
スタート〜レース前半
この大会では、私の参加するハーフマラソン以外に、フルマラソン・30km・10km・5km・3km・1.5kmと幅広い種目で開催されていた（10km以下の短距離は午後スタート）。そして3kmのコースを7周するという、いわゆる苦行系のレースである。大規模の大会が復活するまで、こういった周回レースが主流になるのだろう（東京オリンピックのマラソン種目も周回コースらしいし）。
スタートは、一斉スタートではなく、3人ずつ3秒刻みでスタートするショットガン式。だいぶ後ろの列に並んでしまったので、実際のスタートは9時から3分ほど経ってから。スタート直後、いきなり砂利道からの水たまり。これが結構大きな水たまりで、それを飛び越えながら進む。200～300mほど走ると舗装された道になり、ちょっとほっとする。最初の1km通過タイムは4.05/kmとやや突っ込みすぎだが、まあまあ身体も動くし大丈夫、と思いつつ走り続けるとまた砂利道。1.5km走って折り返すと今度は芝生と舗装路が交互にやってくる。そして強風だ。往路ではあまり感じなかったのだが、復路は正面から風を受けて全然進まない・・・いやー、これはきついぞ。ベストを狙うと潰れる予感しかしないので、4.15/kmを超えてもOKというルールを設定して走ることにした。
レース後半〜ゴール
3周目を終え4周目に入る。またスタート地点の水たまりに戻ってきた。これまで同様、飛び越えるのだが、明らかに脚が重い。「やべーな、もう脚あんまり残ってないんじゃねーか」と考え始めると身体は正直なもんで、素直に反応しやがる。これまでと同じだけのパワーをかけても、推進力が上がらない。みるみるうちにペースが落ちていく。この時点でベストタイムの更新は無理だと悟る。
ここからはいかに粘りの走りができるか。次に繋げる走りをしようと頭を切り替える。今できることを出し切るためにここに来たんだろう？水たまり・未舗装路・強風とこんな悪条件の中で全力で走る機会なんてそうはない。最後まで歩かずに走り切れるギリギリのスピードを維持しようと探りながら脚を動かす。「うーん、こんなもんか」Garminを見てみると5.00/kmを示している。あまりのしょぼさにがっかりしながらも、最後まで諦めるなと言い聞かせる。
そしてラスト1周。最後の水たまりを飛び越え、走り続ける。砂利道を過ぎ、折り返し、そして今度はまた芝生だ。そして鬼のような向かい風。本当にひどいコースだよ。もはや脚にはバネが全く残っていないが、必死に走る。そしてなんとかゴール。
ゴール後
タイムは1時間37分。圧倒的な今シーズンワーストタイムだが、タイムよりも自分の力を出し切れたかどうか。今日のレースではそっちの方がよほど大事だ。そもそもレースの頻度を増やした理由がオールアウトする習慣を作ることだったわけで。しかしだ。今一つ完全燃焼感がない。
タイムを見てみると、前半は4.15/kmで走れている一方、後半は（最後の1kmは4.40/kmまで上げているが）5.00/km近くかかっている。「ああ、こういうことか」撃沈するとオールアウトできない。後半のタイムは普段の練習レベルかするとジョグに近い水準。冷静に考えてみれば、こんなスピードで走ってもオールアウトなんてできるわけがなかった。前回のフルマラソンで撃沈した後で余力があったのも同じ理由に違いない。
sakumichael-local-runner.hatenablog.com
要するに、オールアウトをする条件は一つだった。すなわち「最後まで設定タイムを維持して走り抜くこと」つまり、その時の走力におけるベストタイムを出すこととイコールであった。要するに、レースをきちんとマネジメントし、ペース配分をするということだ。あれ、すごく当たり前のことを言っているような気がするぞｗまあ、良い。一般論であったとしても身をもって知るということが大事だ。これからはより冷静なレース運びができるだろう。
↑終盤水たまりを飛び越えられずドロドロになったアルファフライ
【Weekly Report】2021/4/20-2021/4/26
- 走行距離で60km超。今月は250kmまで距離が伸びそう。2月に体調崩してから、ようやく1月の水準に戻ってきた。週末のロング走もかなり身体が動くようになってきている。レースで身体に刺激を入れ続けた成果かもしれない。
- 5月からはレースの頻度を少し落とす一方、坂ダッシュやインターバルトレーニングも入れて心肺能力を高めていく所存。去年は5月に骨折で全然走れなかったが、今年はしっかりスピードを身につけよう。
【Youtube】フルマラソンに挑戦してみたいと思ったら
- 有名ランチューバーの嵜本さん。この人サブ2.5なのね。ここまで速い方だったとは知らなかったけど超すごいｗ
- ランニングを楽しむための練習の仕方を分かりやすく話してくれている。フルマラソンを目指すかどうかはさておき、ランニングを始めようと思っている人や、初心者の人にぜひ観てほしい素敵な動画です。
ではまた。
Hi everyone!
I ran a race again last week. This time it's a half marathon.
↑I didn't receive my finishers certificate on the day of the race, but I received it yesterday (my pace slowed down badly in the second half).
In conclusion, the Tamagawa River was very tough.
Today's contents
- Race Report] Tamagawa Shinryoku Marathon_2021/4/18
- Weekly Report】2021/4/20-2021/4/26
- Youtube] If you want to challenge a full marathon
Race Report] Tamagawa Shinryoku Marathon_2021/4/18
Three consecutive weeks of races. The distances are different, but I've realized that it's hard to get rid of fatigue when you race every weekend. Originally, I had the feeling that I couldn't give my all when I ran a real race without feeling like I was racing, so I felt the need to develop the habit or feeling of going all out, which is why I increased the frequency of so-called real races, but now I feel the negative effects of racing every week.
- You are always in a state of damage, and you cannot practice with a high load (you can only relax and adjust for the race).
- As a result, I can't practice to improve my running ability, and I can't improve my running ability (I feel).
Well, I feel like this is something I could have expected, or that I just don't have the ground strength, but I've decided that at least I can't expect to improve my performance by continuing to race every week. Nevertheless, I think it's important to keep experiencing the real thing, so I'm going to try to race consistently, though less frequently (I'll probably focus on track races for the summer).
From the day before to the day of the race
The race is on Sunday. The race was on Sunday, so I was supposed to be able to adjust well on Saturday, but I was drunk the day before and had a hangover in the morning. Since the weather was rainy, I decided to rest in the morning (without drinking) and go for a light jog in the evening to stimulate my body. When I started running, well, my body felt heavy. I regret it every time after I finish, but I always drink too much. It's always difficult to deal with alcohol, no matter how many years have passed," I thought, and went to bed at 11pm.
On the day of the race, I woke up at 5:30 a.m., assuming I would arrive at Rokugo-Dochi Station, the nearest station to the venue, one hour before the race. I ate the same egg, natto, and rice that I always eat, got dressed, and set off. It was a beautiful day when I went outside. But the wind was strong. There were puddles here and there, and I was worried about the condition of the Tama River. The route to the venue was Akabane → (Ueno-Tokyo Line) → Kawasaki → (Keikyu Line) → Rokkofute. Incidentally, I was going to have dinner with my wife in Ginza that evening. Since it would be a hassle to go back home once, I thought I'd go to a public bath near the venue after the race to kill some time, and arrived at the Rokugofute station while being rocked by the train.
Entering the venue to the start
I borrowed a restroom at a 7-Eleven near the station, and walked to the venue. As usual, there were many runners who seemed to be participating in the same race, so I followed them. 10 minutes later, we hit the Tamagawa River, and I could immediately see the venue. At a quick glance, I could see about 100 to 150 people. It was a small scale event.
↑The venue looks like this
The wind was strong, almost to the point of violence. It was almost violent. The thought of running in this wind made me depressed. After the registration, I headed towards the blue sheet in the center of the playground. The ground was dirt and messy from yesterday's rain. I quickly changed my clothes and started warming up on the bank (500m jog -> 200m sink x 3). Looking down at the course from the top of the bank, I saw a gravel road full of puddles. I had a bad feeling about this, but headed for the starting point.
Start - First half of the race
In addition to the half marathon in which I was participating, this event had a wide range of other events: full marathon, 30km, 10km, 5km, 3km, and 1.5km (shorter distances under 10km started in the afternoon). And it was a so-called strenuous race, involving seven laps of a 3km course. Until large-scale events are revived, this type of circuit race will probably be the mainstream (the marathon event for the Tokyo Olympics is also said to be a circuit course).
The start of the race was not a simultaneous start, but a shotgun style, with three runners each starting in three-second increments. Since I was lined up far back, the actual start time was about three minutes after 9:00. Right after the start, we were suddenly hit by a puddle from the gravel road. After about 200 to 300 meters, the road became paved, which was a bit of a relief. After about 200-300 meters, we were on a paved road, which was a bit of a relief. My time for the first kilometer was 4.05/km, which was a bit too fast, but I thought I could handle it, so I kept going. And there was a strong wind. I didn't feel it so much on the outward trip, but on the return trip, I was hit by the wind from the front and couldn't make any progress at all... Well, this was tough. I had a feeling that I would be crushed if I tried to run my best, so I decided to set a rule that it was OK to run over 4.15/km.
Second half of the race - the goal
After the third lap, I started the fourth lap. I was back to the puddle at the start again. As before, I jumped over it, but my legs were obviously heavy. I start to think, "Oh no, I don't have much left in my legs," but my body is honest and reacts honestly. Even though I applied the same amount of power as before, I couldn't increase the thrust. My pace slowed down as quickly as I could. At this point, I realized that it was impossible to set a new best time.
From here on, it was up to me to persevere. I changed my mind and decided to try to make the next run. We came here to do the best we can, right? It's not every day that I get the chance to run as hard as I can in such bad conditions: puddles, dirt roads, and strong winds. I moved my legs, trying to maintain a speed that would allow me to run to the end without walking. I looked at my Garmin and saw that it read 5.00/km. I was disappointed at how poorly I was doing, but I told myself not to give up until the end.
Then came the last lap. I jumped over the last puddle and kept running. Past the gravel road, the turnaround, and now the grass again. And the headwind was like a demon. It's a really bad course. I had no spring left in my legs, but I ran as hard as I could. And I managed to finish.
After the goal
My time was 1 hour and 37 minutes. By far the worst time of the season, but more important than the time was whether or not I had given it my all. That was much more important in today's race. The reason why I increased the frequency of my races in the first place was to make a habit of going all out. But you know what? I still don't feel like I've completely burned out.
Looking at my time, I was able to run the first half at 4.15/km, while the second half (the last kilometer was up to 4.40/km) took almost 5.00/km. The second half of the race took almost 5.00/km (although the last km was up to 4.40/km). The time in the second half was close to the level of a jog, considering my usual training level. When I thought about it calmly, there was no way I could go all out even if I ran at this speed. It must be the same reason why I had some energy left after sinking in my last full marathon.
sakumichael-local-runner.hatenablog.com
In short, there was one condition for going all out. In other words, it was a matter of "maintaining the set time until the end of the race", in other words, it was a matter of setting the best time for your running ability at the time. In other words, it was a matter of managing the race properly and allocating the pace. I feel like I'm stating the obvious, but that's okay. Even if it's just a general statement, it's important to know it firsthand. From now on, I'll be able to race more calmly.
↑Alpha Fly was unable to jump over a puddle at the end of the race and turned to mush.
Weekly Report] April 20, 2021 - April 26, 2021
- The distance traveled was over 60km. After getting sick in February, I'm finally back to my January level. I'm finally back to my January level of fitness after being sick in February, and I'm feeling much better about my long weekend runs. I think it might be the result of the continuous stimulation of my body through races.
- From May, I'll start racing a little less often, but I'm also planning to do hill dashes and interval training to improve my cardio-pulmonary capacity. Last year, I couldn't run at all due to a broken bone in May, but this year I'm going to learn to run faster.
[Youtube] If you want to challenge yourself to a full marathon
- Mr. Sakimoto, a famous runtuber. This person is sub 2.5. I didn't know he was so fast, but it's super amazing
- He talks in an easy to understand way about how to train to enjoy running. Whether you're aiming for a full marathon or not, it's a great video that you should definitely watch if you're thinking of starting running or if you're a beginner.
See you soon.
