Two Sets by 1 K @ 4:15 with a 2-Minute Rest in Between

Feb. 13, 2020
Warm Up 3.5 K :20:14.99
<Intervals: 2 Sets by 1 K @ 4:15 with a 2-Minute Rest in Between>
1st K: 4:20.41
Rest: 2:00.16
2nd K: 4:06.44
************
Warm Down 3.5 K: 21:16.25
Total 9 K: 51:58.25

Three days to go before the race. I did two 1 K fast runs tonight. This is the last speed training before the race.

After coming home from training, I reviewed my split times in 2019. I crossed the halfway point in 1:18:23. This year I want to reach there a minute and a half earlier. And I also want to shed another one minute and a half in the second half to complete my first sub 2:25 race in terms of gun time. In terms of chip time I want to finish under 2:23:59.

Three Days Till Tateyama Wakashio Marathon: Quick Intervals: 2 Sets by 1 K @ 4:30/K

Jan. 23, 2020
Warm Up 3.5 K: 20:00.63
 ＜Intervals＞
1 K: 4:24.82
Active Rest: 2:00.65
1 K: 4:15.89
Warm Down 4.5 K: 26:49.10
Total 9 K: 57:31.09

Did two sets of 1 K fast run. Feels awesome. Feel so light it feels like I could go on forever if I tried...Three more days till the race. Tomorrow I am jogging for an hour. It's the last run before the race.

20-Minute Jog + 1 K Fast Run + 20-Minute Jog

March 11, 2019

Jog: 20:03.39 

Rest: 1:00.58

1 K fast run: 4:34.60

Jog: 21:08.16

Total 7 K: 46:46.73

It's 3 days until Kasumigaura Marathon 2019.　Up to this point I've been roughly following the program recommended by former ultra marathon world best record holder Mr. Takahiro Sunada. But I slightly modified his program to make it meet my personal need. Compare his program and my actual schedule below:

<Mr. Sunada's program>

3 days to go: 60-minute jog

2 days to go: 20-minute jog + 1 K fast run + 20-minute jog

the day before the race: 60-minute jog

<My schedule>

3 days to go: 20-minute jog + 1 K fast run + 20-minute jog

2 days to go: 60-minute jog 

the day before the race: full rest

As you can see, everything is shifted one day earlier in my schedule than was originally recommended in Mr. Sunada's program. The biggest reason is I need a full rest on the previous night. On Saturday, I have work. I have a very early start, and also have a very busy schedule at work. So by the time I come home, I have no energy left. I want to hit the bed immediately to have a good night's sleep. 

The only training I still have left to do is a 60-minute jog. I may do it tomorrow morning if I'm in a mood when I get up tomorrow morning. If I'm not, I'll just wait until I come home from work, and do it at night.