T-Minus About 100 Days to a National Record - Hitomi Niiya's Complete Training for Her Half Marathon NR in Houston

At the Jan. 19 Aramco Houston Half Marathon, Hitomi Niiya ran 1:06:38 to break Kayoko Fukushi's 2006-era national record with support from JRN. Former men's 800 m national record holder Masato Yokota, 32, coached Niiya to that record. Over the next three days he is publishing Niiya's complete training diary for the months leading up to Houston. JRN will be publishing them in English with permission.

To people who aren't interested this will just be a list of numbers, but I thought it might help the hardcore track maniacs kill some time if I got Niiya's consent to publish her training diary for the 100 days leading up to Houston. Please do not reproduce this info without permission. You're more than welcome to give these workouts a go (although I can't guarantee you'll survive).

Notes in advance
・Easy jogs were once a day on Friday and Sunday, twice a day on other days.
・Strength training every day except Sunday.
・Daily mileage totaled about 30 km. Fridays were 15 km, Sundays 20 km.
・r = recovery. Where the time was written, it was stationary recovery (not jogging to the next one)

October
*This was her training for the month following her 31:12.99 for 11th in the Sept. 28 Doha World Championships 10000 m. This month was for building the base to run a half marathon.

Oct. 1 (Tues.): jog

Oct. 2 (Wed.): 12000 m build-up (listed as pace run)
3:52.4 - 3:46.6 - 3:41.9 - 3:38.6 - 3:33.6 - 3:28.7
3:25.5 - 3:22.8 - 3:23.0 - 3:22 - 3:20.6 - 3:14.8

Oct. 3 (Thurs.): jog

Oct. 4 (Fri.): 1600x6, r90"
5:02.2 - 5:00.7 - 5:02.1 - 4:58.9 - 4:58.3 - 4:56.1

Oct. 5 (Sat.): 24 km on flat grass
4:09.4 - 3:53.8 - 3:47.3 - 3:55.2 - 3:50.6 - 3:49.9
3:47.9 - 3:52.0 - 3:45.1 - 3:48.8 - 3:51.1 - 3:44.1
3:41.6 - 3:53.0 - 3:44.7 - 3:46.3 - 3:54.8 - 3:44.8
3:40.2 - 3:43.9 - 3:46.6 - 3:47.3 - 3:48.1 - 3:40.1

Oct. 6 (Sun.): jog

Oct. 7 (Mon.): not feeling well

Oct. 8 (Tues.): not feeling well

Oct. 9 (Wed.): jog

Oct. 10 (Thurs.): 12 km (900 m loop course - times are per lap)
3:31.9 - 3:28.9 - 3:29.5 - 3:26.4 - 3:25.0 - 3:24.0
3:22.0 - 3:23.2 - 3:21.2 - 3:22.2 - 3:21.7 - 3:21.2

Oct. 11 (Fri.): not feeling well

Oct. 12 (Sat.): not feeling well

Oct. 13 (Sun.): not feeling well

Oct. 14 (Mon.): 12 km pace run (3 km loop course - times are per lap)
11:30 - 11:08 - 10:57 - 11:00

Oct. 15 (Tues.): jog
knee pain

Oct. 16 (Wed.): jog

Oct. 17 (Thurs.): 10 km pace run
3:42.5 - 3:40.6 - 3:39.4 - 3:37.3 - 3:38.1
3:37.5 - 3:37.4 - 3:37.3 - 3:25.7 - 3:22.2

Oct. 18 (Fri.): 20 km

Oct. 19 (Sat.): 16 km pace run
3:44.7 - 3:40.9 - 3:42.0 - 3:40.4 - 3:41.5 - 3:40.8
3:41.2 - 3:39.7 - 3:40.3 - 3:40.5 - 3:41.7 - 3:41.0
3:40.7 - 3:39.7 - 3:40.0 - 3:37.5

Oct. 20 (Sun.): jog

Oct. 21 (Mon.): 400x15, r45"
74.47 - 76.05 - 74.95 - 77.07 - 74.60
73.89 - 74.12 - 73.95 - 73.94 - 72.27
71.41 - 71.09 - 71.73 - 70.53 - 69.94

Oct. 22 (Tues.): 12000 m build-up
3:51.9 - 3:44.0 - 3:31.2 - 3:26.4 - 3:25.2 - 3:24.1
3:23.4 - 3:22.1 - 3:21.8 - 3:21.5 - 3:20.5 - 3:18.0

Oct. 23 (Wed.): jog

Oct. 24 (Thurs.): 1000x8, r60"
3:09.5 - 3:09.3 - 3:09.0 - 3:09.2
3:08.6 - 3:09.0 - 3:08.3 - 3:05.9

Oct. 25 (Fri.): jog

Oct. 26 (Sat.): 20 km
3:59.9 - 3:50.9 - 3:48.2 - 3:49.6 - 3:47.5 - 3:42.0 - 3:41.1
3:37.2 - 3:41.5 - 3:39.1 - 3:37.9 - 3:37.9 - 3:41.2 - 3:38.0
3:37.1 - 3:36.4 - 3:38.4 - 3:37.1 - 3:39.9 - 3:33.4

Oct. 27 (Sun.): jog

Oct. 28 (Mon.): 400x15, r30~45"
75.82 - 73.45 - 75.61 - 74.36 - 75.41
72.49 - 73.47 - 72.78 - 72.63 - 72.24
(r30" up to this point, r45" for last set of five reps)
71.56 - 70.08 - 71.02 - 70.59 - 69.83

Oct. 29 (Tues.): 1000x8, r60"
3:09.61 - 3:08.54 - 3:08.55 - 3:08.34
3:07.22 - 3:08.17 - 3:07.25 - 3:04.58

Oct. 30 (Wed.): jog

Oct. 31 (Thurs.): 12000 m build-up
3:46 - 3:41 - 3:29 - 3:26 - 3:23 - 3:22
3:19 - 3:18 - 3:17 - 3:16 - 3:14 - 3:08

Read part two, November's training, here. Follow up with part three, December and January, here.

source article:
https://note.com/twolaps/n/na5d1ff7c95cb
translated and edited by Brett Larner

photo © 2020 Masato Yokota, all rights reserved

Federation Tells World Championships Marathoner Horibata To Go On Diet

http://hochi.yomiuri.co.jp/sports/etc/news/20110307-OHT1T00258.htm translated by Brett Larner Having made the 2011 World Championships marathon team by running a PB of 2:09:25 to come in 3rd overall and as the top Japanese finisher at the Mar. 6 Lake Biwa Mainichi Marathon, Hiroyuki Horibata (24, Team Asahi Kasei), talked to the media at Osaka Airport on Mar. 7. Following Sunday's race Rikuren director Keisuke Sawaki , 67, told Horibata, "Let's cut things down a bit until the World Championships," directing him to go on a diet. The 189 cm Horibata weighs 72 kg [~6'3", 160 lbs]. When he joined Team Asahi Kasei in 2005 at age 18 he weighed 65 kg, and this weight is still generally listed on his profile at races and in the media. "For some reason it never changes," he said with a grin. His coach Takeshi Soh , 58, commented, "If he was hungrier for glory his world would change completely," slapping the 'heavyweight division runner...

Goto Drops 2nd-Straight WR - National Championships Day Three Highlights

Just over a month since his 17th birthday, Taiju Goto proved his 48.31 U18 WR in the men's 400 mH heats yesterday wasn't a fluke as he bettered that in the final on the last day of the 110th National Track and Field Championships in Nagoya. Slow in the start, Goto picked up momentum coming up to 200 m before really getting into gear, pulling away from the rest of the field in the last 100 m to win in 48.09, another U18 WR, a new U20 NR, and a run that made him the first high schooler ever to with the Nationals 400 mH. Now only 0.20 off the senior NR, Goto joins the list of Rakunan H.S. talent to be re-writing the record books that includes Yoshihide Kiryu , Ryuji Miura , Keita Sato and Toshinari Takaoka . Another Nationals MR went down, this one in the women's 3000 mSC thanks to NR holder Miu Saito . Having taken 3rd in the 5000 m 2 days ago, Saito started out a little on the conservative side with company from last year's winner Manami Nishiyama in the first 1000 ...

Goto Breaks 400 mH U18 WR - National Championships Day Two Highlights

The performance of the 2nd day of Japan's 110th National Track and Field Championships came c/o the latest monster to come out of Kyoto's Rakunan H.S. , 400 m hurdler Taiju Goto . In the opening round heats Goto, who turned 17 last month, closed hard to win his heat in 48.31, a PB by nearly a second and the fastest-ever U18 time anywhere in the world. And at only 0.42 off the senior NR held by the great Dai Tamesue , there's a lot of optimism for more in the final and the rest of the season. Another great performance came in the men's 200 m heats, where Soshi Mizukubo moved up to all-time #2 on the Japanese lists with a 20.07 (+0.5) PB to win Heat 3, 0.04 off another antique NR held by another legend, Shingo Suetsugu . By comparison the 100 m seemed pretty tame, with veteran Shuhei Tada scoring his first national title in 5 years in only 10.17 (+0.1) in what seems like an off-year for the event in Japan. After leading the women's 200 m heats in 23.01 (+0.1) Abiga...

japan running news

Search This Blog