Your Opinion on HR Profile

with the Karvonen's Formula.

I invite comments from the expert runners reading this blog about the best HR "profile" to use during a marathon.
This is my HR profile during the Fukuoka marathon. I hope it is clear enough.
The color zone represent the different intervals for "standard" workouts, calculate using % of HRR
My max HR rate is around 197bpm.
Keep in mind that my pace was pretty constant in the range 3'44" to 3'49"/min. The 5k split are very even (variance of 10 sec), so the "output" (speed) was constant.
I constantly monitored the HR for the first 20k and tried to stay in the range 165-169 (MP effort). After the HM mark, HR drift slowly into a "HM/LT effort" (low 170s) and I settle into a slightly slower pace to avoid the HR climb too soon in the hi 170s (that is full Lactate threshold for me).
For the last 10k, I just considered it like a 10k race and gave it all: the HR climbed right into a "10k race" kind of effort (>180bpm) for the last 5/6km.
I found very positive the capability to still push the effort into the 180+bpm, compared to other marathons I did in the past, where in the last section I was incapable to go faster and the HR started to drop in the last 6/7km (typical symptom of fatigue).

Fukuoka Marathon debriefing and aftermath

legs are quite ok, only a moderate pain somewhere. I am quite happy with the recovery, being able to go down the stairs from Monday is quite as satisfactory as a PB. 4 days without run, today a 40 min easy
It is time for a debriefing on the race:

• What would I do differently
• I made a mistake like a beginner to end up 2 weeks from the race still with new shoes to test. The muscle strain was really a stupid injury. Racing shoes must be there from Wk1 of training !!!
• More hill training, either in form of strides or CV intervals
• The specific training period was only 13 weeks, but I guess 16/18 is better, so that you can have a more gradual build-up of the long run and some extra tempo run
• a good Half Marathon 4 to 6 weeks from the Marathon is a must ...
• more strides, running drills and streching. Getting older, I have much less flexibility and mobility, etc. Drills gives you less injuries and more motion range
  
• What went well:
• the aerobic approach paid off once more. I was never tired or overtrained, but at the same time I did probably the hardest workout in whole my life.
• The "bigWorkout" concept. Give a look at the http://www.therunzone.com/ for a more detailed explanation. Especially the long runs with MP intervals are a tremendous boost to the stamina and endurance. Once you hit the 20Miles mark on race day, you are ready to accelerate, rather than just hold-on to avoid bonking...
• carbo-loading with powder carbos: I recommend this. Friday and Saturday I had around 300g/day of powder carbs and gave me a real boost for race day, without having to eat tons of pasta/bread and feel heavy on the stomach. They were significantly disgusting, but once a year can be ok.

Final Remark:
there is a interesting website in HK that keeps count of your results in terms of IAAF points and basically ends up with a local road running ranking.
I traced my results since I started running again in end 2005 and the graph looks very good. I need now to populate more PB in the 680 points area (5k, 3k, 15k, HM are all there to be improved)

Fukuoka Race report

Saturday I went for a short shake-up in the Ohari Park, which is considered a "cult" place for the Japanese running movement. I read somewhere that hundreds of High-school and University runners gather there every day for their sessions.
The park itself basically consists of a lake with a 2km road around it. In the typical Japanese sake for organization, the lanes for walkers, runners and cycling are clearly marked and everybody seems to respect it ...
the running lane is marked every 100m, with markings embedded in the asphalt ...

I got really impressed by a scene that clearly reminded me of the particular honesty of the Japanese: a woman arrived by bicycle, removed her tracksuit and started running, leaving the bike unlocked and the tracksuit hanging from the handlebar.
I did have to reflect on how many other countries/regions you could leave your bicycle and clothes unattended and go for a run ....

In the evening there was still time for the welcome buffet for the athletes. It was not exactly a "pasta party" since it also offered sushi/shashimi, fried tempura and beer. Japanese runners looked very keen in intaking carbs in the form of Beer ... it must be the secret tip for running so fast...
I also had the pleasure to chat with Brett Larner, who is the author on a very interesting Blog on the Japanese Running scene. Brett was very kind on giving me some useful tips about the race.

Night: I slept almost 6 hours ... with the help of some Melatonin

Morning: I started piling up in Voltaren and Ibuprufen to avoid pain in the right leg. At the end the count was around 200mg Voltaren and 300mg Ibuprufen. Not to repeat in the future ....
I also went for a walk to kill the time before the noon start and digest somehow the breakfast.

it is time to move to Ohari park for start ...

Weather: practically perfect, temperature in the 14/15C range, RH around 50%, very light wind

Pre-Race set-up: it was all very much runners friendly. Changing room available and also a "last minute" clothes drop-off point was arranged 50m from the start line. Basically it was possible to warm-up and pit-stop at the toilet until 5min from the start.
The start arrangement was obviously very organized: the runners were ranked based on their qualification time and aligned in rows by 12. A judge would check one by one that you were in your own assigned spot (!!!)

The Crowd: unbelievable crowd support. All the 26 Miles were lined up with people, cheering the runner with "Ganbare" (Do your best) and I even heard several calling my name.

At 12.10 the gun went-off and here I was .... running a marathon in Japan ... whose time limit is 19'30" for each 5k ... after months of early morning runs in the dust/pollution of Dongguan.

first 5k: After 2k I was amazed to see that while running at 3'40"/km (under 6'/Mile) we were still densely packed ... hundreds of runners going so fast
5k in 18'34", I kept always an eye on the HRM to avoid going more than 166bpm

up to HM: the section was largely uneventful. I tucked into a small pack and tried to run relaxed, avoiding overstriding, enjoy the crowd. HR always around 166/168bpm.
10k: 37'15" (18'41' split) , 15k in 56'00" (18'45"), 20k in 1h14'44"(18'44"), HM 1'18'57"

from 21k to 31k: our pack was starting to break apart and my right leg was giving signs of tension, affecting the stride. So I decided to slow down the pace a little, I was much ahead of the 2h40' target pace and it was still a long way to go.
I hit many kms at around 3'50" and at 27km mark, I started to really feel pulses in the right buttock ... so I took another 50mg of Voltaren pills that I was carrying with me...
Personally I really find these Miles from HM to 32km the most difficult, it is very easy to lose concentration and go off pace.
25k in 1h33'38" (18'54") 30k in 1h52'34" (18'56")

31k to the end: the 31km marks the turning point and the long return to the city center and the finish.
It was now a 10k race ahead of me and to may amazement, the body was still able to pick up the pace to 3'45"/km. I felt like making a tempo run ... unfortunately the right leg was tightening especially while extending the leg behind the body, so I adapt my stride to run with very short steps (I was probsably looking like one of those Japanese or Chinese female runners ... their stride is so characteritic).
The HR was responding to the increased effort and went into the 175/177 range.
In the last 7k, I caught up at least 50 runners and I still felt in control of my body.
the 40k at 2h30'10" (18'42" split) gave me the certainty that a sub 2h40' was sure.

But running with altered stride was putting a lot of repssure ont he abductors and when we entered the stadium, the legs were gone and I started to feel cramps everywhere.
I took the last 550m on the track as my "personal tour of honour" a good reward for all the sacrifices done.
by 100m to go, I cramped without remedy but it was only a short shuffle to the finish line.
2h38'26"

Post-race: 10 minutes later after I crossed the finish line, the Asashi Shinbun Newspaper was already distributed to the crowd with a special 2-pages edition with results and commentary !!!!!
I made my way to the changing area, with several spectators bowing at me in sign of congratulations ... very EMBARASSING ... I was 30' after the winner ... nevertheless I thanked everybody with large doses of bows and "Arigato".

In the evening, award ceremony and farewell party: after many speeches in Japanese, many awards being presented to Wanjiru and final buffet dinner with the opportunity to mix with the top runners and taking pictures together.

Overall: I am very satisfied with my race. Good training plan, good race and outstanding final 7k. I guess that my special "long runs with intervals" paid off.
I ranked 154th out of 312 who finished within the time limit. Full results here.

Fukuoka is a "dream marathon" for a runner: the course, the set-up, the organization all together make up for the ideal setting to run at your best. It is totally runner-oriented, without all those trade-off with commercial interest like most of major marathons.

My thanks go to the organizer for setting up such an event and special thanks to Mr Ogushi and Ms Yuko for taking so much care for a "gaijin" a bit "lost in translation".

2h38'26"

I am delighted. A very even pace with a strong final 7k.
The ailing right leg held almost to the end.
The Fukuoka Marathon itself is a superb race, the dream of every runner.
Wanjiru makes a great race, but challenged until the end by Deriba Merga.
Detailed race report tomorrow

"weird" feeling

I do not know if other marathon runners had the same feeling before their marathons, but I feel basically "numb".
I am tapering 20/30% off from my peak, 3 weeks ago I set my lifetime PB on 10k, no more heavy workouts in the past 10 days : I would have supposed to feel pretty energetic and in "runner's high" .... no, I feel like: legs like stones, I would rather sleep 24hr and I do not see myself running for 2h3x' in 3 days ...
possible explanation:
- typical "pre-race" nerves ...
- mental and hormonal build-up: I can guess that the body "knows" that Sunday will be a great battle so it is storing energy for that day
- I am in physical burn-out already

What I feel at the same time daunting and fascinating about the marathon:
- actually have to run the first 30km before knowing the answer about your true form
- it is a "one-shot" race, no second attempt (for some months) if something goes wrong

Running a fast marathon is probably one of the hardest mental and physical efforts for the human being ...

Samuel Wanjiru's tapering strategy

if you feel doubts about how to taper for a marathon, either you follow the advice of "Runners' world", either you read this incredible news from Japan : Sammy Wanjiru scores a new record in an Ekiden race just 8 days out from his marathon debut .... I guess that "take it easy" for the 15 days before the marathon has different meaning for different athletes

Race Predictions for Fukuoka

First a weekly recap and later my predictions/committment for my incoming marathon:

- total weekly 90km/56Miles with a good long run of 21k/13M
- total weekly drive: 982km/610Miles (year peak ..)

- I feel like crap: a Herpes in my mouth, but worse of all I feel a sciatica-like pain in the right buttock from last week long run (silly idea to run without orthotics) ... The pain is decreasing day by day but still there especially at higher speed. I guess that I need to pile up in Voltaren and other anti-inflammation pills ... a real mishap after avoiding even the slightest leg pain or injury for all the training cycle !!! I hope everything goes for the best before Sunday.
I should be also rest more because I do not feel too energetic at the moment.

RACE PREDICTIONS:
- more than 2h45' : a real disaster. This also mean a DNF, due to the time cut-off in Fukuoka
Shall be unlikely unless the pain in the leg comes out very strong
- 2h42 to 2h45: mmm .... disappointment. I think I am in better shape than Boston (2h42') and Fukuoka is faster. But it can happen if the leg pain shows up in the last 12km
- 2h40/2h41: great ... a PB
- 2h39: fantastic. If everything goes well, I must be shooting at this
- 2h37/2h38: wild dreams, supported by Jack Daniels' Race time predictor (34' for 10k = 2h37 for FM ...). In such outcome, I buy you a bottle of wine

Will you run a sub-2h45' marathon once aged 53 ????

The organizer of Fukuoka Marathon have released the complete starters list.
Obviously the top-guns like Paul Tergat and Sammy Wanjiru make headlines but I am more impressed by

No.	name	age	nationality
576	TSUKAMOTO,Namikazu	53	JPN

644

UCHIYAMA,Tokuhiro

53

JPN

638

YANAGAMIZU,Koji

53

JPN

Hei!!! these guys DID run a marathon in less than 2h45' in the past 2 years !!!! (this is the entry requirement to Fukuoka).
I am amazed .... 53 years and still running in the best 0,5% of the running population...

We still have time to achieve our PB then !!!!

Other small notes:
- there will be less than 10 "whites" at the start (excluding Japanese, Korean and Kenians), so I will not pass unnoticed...
- around 580 at the start ... a small pack, hope to find a group to hang with for as long as I can
- compared to Japanese runners, I am FAT !!! those around 180/181cm like me are 60/65kg !!! I am probably the heaviest in the starting field ?? (at 181cm/69-70kg)

Fukuoka pre-race panic

it is only a mere 17 days to go to my Fukuoka Marathon.
everything seems to go as planned (training, health, race results), but I am assailed now by a dramatic pre-race panic about being able to complete the race.

Because the main trick is that their cut-off time is a 2h45' pace. Every 5k, they have cut-off at 3'55"/km pace and if you are too slow .... race over.
For a 2h40' runner like me, basically means that even a toilet stop in the first 10k would already put me out of the race ...

Most of the marathon in Japan are for "elite" runners: entry fee is very low (only 20$ for Fukuoka) but the entry requirement is a recent PR under 2h45' or less (was 2h30' for Tokyo)
Fukuoka has been for long time one of the most prestigious marathons and the winners list is impressing (Frank Shorter, DeCastella, Densimo, Dionicio Ceron, Seko, Thugwane, Gebre being the last ..).
In Asia it is recognized as the fastest course (give a look here)

Said that, for a "AlsoRun" like myself, I would feel the pressure to be basically almost dead last and having to push like hell just to make the finish line. I can not imagine to fly back home saying to my wife that I was out after 30k because too slow ...
The main advantage it is probably one of the few races in the world where the starting pack is small (300/400 at the most), and many runners would be close to my level, so I hope to run in a pack as much as possible.

I am really starting to freak out on this ...

New Season - New target

After a well deserved Summer break, the new season is started.
I did not post for a while because it did not make sense to write endless description of slow runs with 90F temperature and 90% humidity.
I will probably make a specific post on Summer Running in South China, but now let's focus on the new season.

I started more seriously since the beginning of September and now my eyes are towards the Fukuoka Marathon on December 2nd. It is very challenging because their cut-off time is a 2h45' pace (!!!!!!!!!!!!!) so basically I have to take the tail of the race and stay with the "sweep" car ... that would be already enough to make a PB !!

For the training, I will compress the schedule to a 12 weeks preparation because it was not sensible to start earlier. Try to make more miles (perhaps more closer to 70Miles/week rather than 60M for last race) and increase a little the intensity and duration of tempo run, etc. Also have more strides to improve the running form further.
Based on my new credo "Lydiard stykle" I avoid too stressful fast interval training and focus mainly on aerobic improvement, strength and tempo runs.