Sakuma's Running Diary~Road to Sub 3~

インターネット企業の中の人がサブ3を目指します。

2023年序盤の動静 / Movements in early 2023

※English follows.

みなさん、こんにちは

 

早いもので2023年に入ってから間もなく2か月が経とうとしている。マラソンシーズンの真っただ中だ。そして私個人としてはすでに2本フルマラソンを走ってきた。

 

勝田全国マラソン(結果:3時間2分5秒)

サマリー

Beyondから1か月空けてのレース。サブスリーを狙って走るも終盤のアップダウンに耐え切れず失速。とはいえレース直前まで疲労抜きに精一杯で、満足な準備ができなかったことを思えば納得のいく結果ではある。

レース前

練習頻度は落とさず、月の前半はトラックでのポイント練習も行った。とはいえ疲労が抜けていない中での練習なので通常よりも強度は低く、走力を上げるための練習とは言い難い。

ロングジョグを全く実施しておらず、一度に長い距離を走ったのは1/8のハイテクハーフマラソンのみ(結果は86分とそこそこ走れた)。結果1月の走行距離は236kmと今シーズン最短距離となった。

レース直前の食事・睡眠などの過ごし方は、Beyondやつくばマラソンを踏襲。今回はやや食べ過ぎたのか走っている間腹が重く感じた。

レース中

序盤からサブスリーペースで攻める。多少のアップダウンもあるが、同じペースの集団ができたので順調に進行する。ただハーフを過ぎたあたりから、脚の重さを感じ始める。前走のBeyondの時よりも5kmほど早く疲労を感じた。

30km過ぎで集団が徐々にばらけ始める。不思議なもので、脱落するランナーを見るとこっちまで急に苦しくなってくる。35km過ぎまで粘るが、ついに単独走になる。タイムの貯金と残りの距離を逆算しながらなんとかスピードを維持しようとするも、最終盤の細かいアップダウンで脚が完全にやられる。ラスト2kmは時計も見ずに必死に走ったがサブスリーには2分ほど足りずにゴール。苦しいレースであった。

 

京都マラソン(結果:3時間9分44秒)

サマリー

奥さんの帰省ついでのフルマラソン。勝田からは3週間。そして年末にBeyondを走って以来、2か月で3本のフルマラソン。Beyond→勝田マラソン以上にレース間隔が短い。疲労を抜くだけで本当に精一杯なので、3月の板橋シティマラソンに向けた練習の位置づけで走る。力を出し切らないよう8割の力で走り、ラスト5kmでペースアップ。目的は達成できたかな。

レース前

勝田を全力で走ったこともあり、2月の第1週はほぼジョグ。左膝と左脹脛が練習するたびに痛い。ただ皇居をペーサーで30km走った。プライベートが色々と忙しく、トラック練習もほぼできず。心肺機能が下がっちゃうなあと不安な日々を過ごす。

そしてレース3日前の木曜日に京都入り。金曜日は奥さんと息子を連れて嵐山を観光。1日中だっこをしていたのでちょっと腰が痛くなる。全力で走るつもりはないとはいえ、これ以上体力を消耗したくないなあと思いながら奥さんの実家でカーボローディングをしまくる。

↑嵐山にて

で、前日は京都市内のビジネスホテルに泊まる。大浴場もあるし、マラソン会場へのアクセスも良好でかなり良かった。部屋も広くてよく眠れたしおすすめである。

www.keioprelia.co.jp

当日はとりあえずずっと雨。会場のスタジアムの屋根のある客席で暫し待機するがめちゃくちゃ人が多い。さすが人気大会だ(エントリーは16000人だったらしい)。

スタート1時間前に雨に濡れる覚悟を決めて、荷物預け→スタート地点へ移動を始める。ついでにトイレに寄ったが、大して混んでおらずさくっと用を足してスタート地点近くの屋根のあるところでまた待機。ここでストレッチを行う。ただスタートまで30分も時間があるのに整列を促され渋々並ぶ。開会セレモニーが粛々と終わり、いよいよスタート。

レース中

設定ぺースは4'30/km。繰り返しになるが、このペースであれば余裕で最後までもつはずなので、まずは京都を楽しもうと思いながら走る。立ち上がりは道幅も広くて全然詰まらない。走りやすいぞと思いながら気分良く走る。ちなみにコースはこんな感じ。

コースマップ

前々日に行った嵐山方面に行ってから、京都市街に戻ってくるというコース。走ってみたかった鴨川沿いも走れるし、家族が応援にきてくれることもあって自然とテンションが上がる。

とはいえ、前半で結構な起伏があり、なおかつこの雨である。いつもより遅いペースで走っているとはいえ、そんなに楽なレースではない。頑張らなくても設定ペースは維持できるのだが、この余裕度であれば4'15/km程度のスピードが出てほしいところ。この辺は今年に入ってからのスピード練習の質と量が足りていないことが要因かもしれない。そんなことを思いながら走る。

そうこうしているうちに、応援してくれている家族を見つけ、息子の頭を撫でる。こういうのはファンランじゃないとできないな。楽しかったし、雨の中応援にきてくれた家族には本当に感謝。

レースも後半に入って、鴨川河川敷へ。最初はテンションが上がるのだが、走っていても景色が大して変わらないことに気づいて、早々に鴨川に飽き始める。早く鴨川終わんねえかなあと思いながら走り続けいよいよ最終盤。ここからスピードアップして終わってこそ今日走った意味がある。次につなげるぞと覚悟を決めて力を込めて走る。そして150人近くをごぼう抜きしてゴール。

LAP見たら4'15/km切ってる時間はあんまりなかったけど、それでもペースアップできたので良しとしよう。最後上り坂だったし。こんな感じでそこそこ満足のいくレースであった。

1-2月の振り返りとシーズンラストに向けて

ということで、2月が終わって3月に入る。いよいよシーズンラストに差し掛かる。次のターゲットレースは板橋シティマラソンである。

i-c-m.jp

まあ、コースはいつもの荒川。累計1万km以上走っているホームコース。怖いのは風だけ。最後のタイムアタックに臨むことになる。ここで何とかもう一度サブスリーをしたいところだ。この2か月間を改めて振り返るとこんな感じ。

  • 総走行距離は短い(1月:236km / 2月:260km)。
  • その一方で、年末のBeyondを含めると3回フルマラソンを走った。うち2回は全力。結果、常に疲労と痛みを抱えている状態に陥っている。
  • フルマラソン3回に加えて30km走を2回。一度に走る距離はそこそこ長い。なので距離耐性は上がっているはず。
  • 一方で、スピード練習が明らかに不足。これは常にダメージを負っている状態であることから、高出力の練習に及び腰になったため。結果的に、京都マラソンでも感じたことだが、サブスリーペースまでスピードを上げたときに心肺の余裕がない。

となるとここから板橋シティマラソンまでの3週間でやることは決まっている。

スピード練習

これに尽きる。高強度の練習ができるタイミングはもうそんなにないが、

最低限この練習はコンプリートする。すでに距離耐性はあるはずのなので、心肺能力に注力して身体を仕上げていく所存。あとは怪我無く。ケアをしっかりしていこう。

 

ではまた。

 

Twitter(フォローしていただけると喜びます)

twitter.com

 

Hello everyone.

 

It's early and we are almost two months into the year 2023. We are in the middle of marathon season. And I personally have already run two full marathons.

 

Katsuta National Marathon (Result: 3 hours, 2 minutes, 5 seconds)

SUMMARY

This race was a month after Beyond. I ran the race aiming for sub-three, but was unable to endure the ups and downs in the last half of the race and stalled out. However, this was a satisfactory result considering the fact that he was so exhausted just before the race that he was not able to prepare satisfactorily.

Before the race

I did not reduce the frequency of my training, and I did some point practice on the track in the first half of the month. However, the intensity of the training was lower than usual because I was not yet fatigued, so I could hardly say that the training was for improving my running ability.

I did not run long jogs at all, and the only time I ran a long distance at one time was the high-tech half marathon on 1/8 (the result was 86 minutes, which was not too bad). As a result, the distance run in January was 236 km, the shortest distance this season.

The way I spent the time right before the race, including eating and sleeping, was similar to the Beyond and Tsukuba Marathons. This time, I ate a little too much and my stomach felt heavy while running.

During the race

From the beginning of the race, I attacked at a sub-three pace. There were some ups and downs, but I was able to keep a group of runners at the same pace, so things were going well. However, after the half, I started to feel heaviness in my legs. I felt fatigue about 5km earlier than in the previous race, Beyond.

After 30km, the group gradually began to break up. I stayed with the group until after 35km, when I finally had to go it alone. I tried to maintain my speed while calculating my time savings and the remaining distance, but the small ups and downs in the final part of the race completely killed my legs. He ran the last 2km without looking at his watch, but finished about 2 minutes short of the sub-three mark. It was a tough race.


Kyoto Marathon (Result: 3 hours 9 minutes 44 seconds)

Summary

A full marathon on the way back home for his wife. It has been 3 weeks since Katsuta. The interval between races was even shorter than the Beyond→Katsuta Marathon. I'm really trying my best just to get rid of fatigue, so I'm running this marathon as training for the Itabashi City Marathon in March. I ran at 80% effort so as not to overdo it, and picked up the pace in the last 5km. I think I achieved my goal.

Before the race

I ran Katsuta as hard as I could, and I jogged most of the first week of February. My left knee and left shin hurt every time I practiced. However, I ran 30 km at the Imperial Palace as a pacer. My private life has been busy in various ways, and I have not been able to practice track almost all the time. I spent anxious days thinking that my cardiopulmonary function was going down.

Then, three days before the race, I arrived in Kyoto on Thursday. On Friday, I took my wife and son sightseeing in Arashiyama, and my back ached a little from carrying my son all day. Although I didn't intend to run as fast as I could, I did a lot of carbo-loading at the wife's parents' house, not wanting to exhaust my energy any further.

↑In Arashiyama

So the day before, I stayed at a business hotel in Kyoto City. The hotel had a large public bath and good access to the marathon site, which was quite nice. The room was spacious and I slept well.

www.keioprelia.co.jp

It rained the whole day anyway. I waited for a while in the covered seating area of the stadium where the event was held, but there were so many people. As expected of such a popular event (apparently there were 16,000 entries).

An hour before the start time, I prepared to get wet and started to move to the start point to drop off my luggage. I stopped by the restroom, but it was not crowded, so I quickly did my business and waited again at a covered area near the starting point. Here I did some stretching. However, I was urged to line up for the start of the race, which I did reluctantly, even though there was still 30 minutes to go before the race started. After the opening ceremony, the race was about to start.

During the race

The pace was set at 4'30/km, which, I repeat, should be enough to last until the end of the race, so I ran with the idea of enjoying Kyoto first. The roads are wide at the beginning of the race, so there is no jamming at all. It was easy to run and I felt good about it. By the way, the course was like this.

The course took us to Arashiyama, which we had visited the day before, and then back to downtown Kyoto. I wanted to run along the Kamo River, and with my family there to cheer me on, I was naturally excited.

However, the first half of the course was quite hilly, and it was raining. Even though I was running at a slower pace than usual, it was not an easy race. I can maintain the set pace without trying too hard, but with this level of leeway, I would like to see a speed of about 4'15/km. This may be due to the lack of quality and quantity of speed practice since the beginning of this year. I ran with these thoughts in my mind.

In the meantime, I found a family cheering me on and patted my son on the head. This is the kind of thing you can only do on a fun run. It was fun, and I really appreciated the family who came to cheer me on in the rain.

The second half of the race, we went to the Kamogawa riverbed. At first I was excited, but I noticed that the scenery didn't change much during the run, and I started to get bored with the Kamo River early on. I kept thinking, "I can't wait for the Kamo River to end. The point of running today was to speed up and finish the race. I was determined to make it to the next race, so I put all my energy into running. I passed nearly 150 runners and crossed the finish line.

I looked at my LAP and saw that I didn't spend much time under 4'15/km, but I was still able to improve my pace, so that was a good thing. It was uphill at the end. So I was satisfied with the race.

Looking back on January-February and toward the end of the season

So, February is over and March has arrived. We are now approaching the last race of the season. My next target race is the Itabashi City Marathon.

i-c-m.jp

Well, the course is the usual Arakawa River. This is my home course that I have run more than 10,000km in total. The only thing I fear is the wind. I will be facing my last time attack. I would like to somehow make sub-three again here.

Looking back on the past two months

  • The total distance run is short (January: 236km / February: 260km).
  • On the other hand, I ran three full marathons, including Beyond at the end of the year. Two of them were full marathons. As a result, he is in a constant state of fatigue and pain.
  • In addition to the three full marathons, I ran two 30km runs. The distance I run at one time is that much longer. So his distance tolerance should be increasing.
  • On the other hand, speed practice is clearly lacking. This is because he is always in a state of damage and has been reluctant to practice at high output. As a result, as I felt in the Kyoto Marathon, there is no room for my heart and lungs when I speed up to sub-three pace.

It was like this. So I know what I have to do in the three weeks between now and the Itabashi City Marathon.

Speed practice

This is all I can do. There is not much time left for high-intensity training.

  • Track practice x2 times (at Shonen Park)
  • Half marathon 2 weeks before (4'00/km pace)
  • 10km pace run (4'00/km pace) 1 week before

At the very least, I will complete this exercise. I am sure that I already have distance tolerance, so I will focus on cardiopulmonary capacity to finish up my body. I will take good care of myself to avoid injury. I will take good care of myself.

 

See you soon.

 

Twitter (I would be happy if you follow me on Twitter)

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