Sunday, January 09, 2011

A minus

10K race report

Raced today. The local Sakai New Year "Marathon." They had a half, 10K, 5K, and 3K and 2K races for the school kids. I ran the 10K. It's the 4th time I've ran on this course, a 3K loop of Izumiryoukuchi park.

My time 35:52. That was 4th overall and 1st in my age group (40~50). It's not a PB but well pleased with the race as I felt strong, running well within myself and only really struggled the last 800m or so. Now I think about it I could of really pushed and got a PB but I don't know if I could have gone faster (things always look different after the race) anyways PBing is not always possible and it was a good workout for the upcoming full marathon, I just want to get used to running 17 to 18 mins per 5K at a clip were I feel strong and smooth and in control, and I think I at least did that.

Besides coming from an unhealthy base in September I've made steady progress with my fitness and speed (Oct 10K 38:26) (Dec 10K 37:26) (Jan 10K 35:52).

Next a half on Jan 30th and one on Feb 20th and another 10K on March 20th were I will target 34~33mins.


  1. So you're grading yourself eh Scott? Much as I hate to agree, I'll also give you an A-. Would have scrawled an 'A' for a PB, and A+ for sub-35 ;)

    Seriously though, that's a solid improvement. Good start to the year. Also a good sign that post-race analysis spotted areas for improvement.

  2. Yes, a very nice start to the year.

  3. Nice running Scotty :]

  4. Good stuff Scott your going well "some done more to do" keep it going.

  5. God, how I wish I could grade myself so modestly for a time like that!

  6. Solid start to the year Scott. B+ from me;)

  7. Great start to the year Scott. Your improvement since October and that result must be heartening at the start of a campaign.

    As for not PBing, you were only 1.5 seconds/km off your PB pace, which is down to how strong your morning coffee was. I'd say that pace + feeling strong puts you way up there!

  8. Scott, I saw a magazine article on you in R4YL (Dec10/Jan11 edition), showing how your times have improved over the past 5 years.

    As a runner in my 40s, I was wondering how your weekly mileage has increased during this time?

    cheers, DM

  9. Hey DM

    Nice to hear from you. Thanks for asking this.

    Well, yes my mileage has increased from about 40K per week to 200K per week when I was training in earnest.

    I only did the 200K weeks 3 or 4 times but I was running consistent 100 mile weeks for the last two marathon build ups.

    If you have just started I would follow Dr. Noakes advice and run at limited Ks until you are no longer making improvements, only then bump up the Ks.

    The Japanese women are famous for doing 200 mile weeks! But are coming into this often with a base of 4 or 5 years where for the 1st year they will only hike long distance, like 3 to 5 hours at a time(not run). By the time they are doing the high mileage they have built up joints and connective tissue to the point where they can handle it with relative ease.

    I’m not special and believe anyone who follows a long term approach can record times they can't even imagine as a beginner!

    All the best and let me know how you get on.

  10. Very impressive 10K. Well done.

    All the best,


  11. Thanks Scott. That's some mileage. And commitment. I've been a fun runner for a long time and last year I started taking in a bit more serious with some 10k and HM races.