Sub-3 that prefectural government officials really aim for! Can a full marathon run in 3 hours? ~ Challenge~
At the Kochi Ryoma Marathon 2024 held on February 18, 2024, Kochi Prefectural Office staff Toby trained for about 100 days with the aim of achieving sub 3 (running 42.195km in less than 3 hours). This time, we will introduce the actual situation and results, along with the practice and activities for the tournament. Have you accomplished the sub-3?
Contents
100-day training and participating events
Toby has been conducting various trainings, such as Tobitre (Toby's original training menu), jogging, interval running and pace running, and actually running at the difficult points of the Kochi Ryoma Marathon Course. I also participated in seminars, etc., and acquired running skills and knowledge.
On December 16, last year, we participated in a running seminar with Tetsuhiko Kin, a tournament advisor for the Kochi Ryoma Marathon, as a lecturer. Before running, I learned important basic stretching and posture when running, and also gave advice on slowing in the latter half of the marathon course, which Toby was worried about.
On January 14 of this year, we also participated in a running clinic with Ayako Nishitani, a guest runner of the Kochi Ryoma Marathon 2024, as a lecturer. In the classroom lectures, we conducted a pleasant sleep method and supplement utilization method for performance and immunity improvement, and in practical skills, stretching and posture-conscious training to run efficiently without injury.
Participate in marathon events held in Kochi and outside the prefecture!
During the training of about 100 days, "Okayama Marathon 2023" held in Okayama Prefecture, "Hidaka Mohei Relay Marathon 2023" held in Kochi Prefecture, "Ehime 30K" held in Ehime Prefecture and "76th Kagawa Marugame International Half Marathon".
By participating in the actual tournament, I was able to get used to the atmosphere of the tournament and drive more than practice, simulate for the Kochi Ryoma Marathon, and clear the target time and connect with confidence.
Comparison of changes in body during 100 days of training
About 100 days before the tournament, I measured my physical strength at the Kochi Sports Science Center and learned about the training necessary for Toby. Based on the measurement results, we practice and measure physical strength about 10 days before production! Let's take a look at the results of the training.
About 100 days ago, the weight was 71.3 kg, the skeletal muscle was 35.4 kg, the body fat was 9.3 kg, and the body fat percentage was 13%. About 10 days ago, my weight was 70.1 kg, my skeletal muscle mass was 35.6 kg, my body fat was 7.7 kg, and my body fat percentage was 11%. Successful to increase muscle mass while reducing weight, body fat and body fat percentage. The muscle balance of the arms and legs, which was originally good, was almost always maintained.
The extension, which is the power to extend the legs, is from the right leg (138.7Nm) to (143.2Nm), and the left leg is from (150.9Nm) to (128.7Nm). The bend, which is the force that pulls the foot, is from the right leg (106.6Nm) to (116.0Nm), and the left leg (107.7Nm) to (117.8Nm).
The extension, which is the back muscle strength, changes from (270.6Nm) to (296.7Nm), and the bend, which is the abdominal strength, changes from (182.4Nm) to (247.2Nm)! I was able to increase both leg strength and trunk strength. The numerical value is expressed in the maximum torque (Nm) that represents the ability of the highest muscular power output during the operation. For both leg strength and trunk, the amount of rotation per unit time is 180 DEG / SEC.
Maximum oxygen intake, the amount of oxygen that can be taken per minute changes from (3351 ml/min) to (3531 ml/min), and per kilogram of body weight (47.0 ml/min/kg) to (50.4 ml/min/kg), increasing endurance. It seems that this number can be targeted for sub-3. Congratulations to Toby's efforts!
Kochi Ryoma Marathon 2024 production!
"Kochi Ryoma Marathon 2024" will be the 10th anniversary event. In this tournament, 9,315 people entered and 8,395 people ran.
Around 7:30 a.m. In front of the starting point, Kochi Prefectural Office, where marathon participants gather one after another, I found Toby, who is working as a prefectural office staff member, such as wearing a staff uniform to guide the participants! For the start at 9:00 am, we interviewed Toby, who had changed into a marathon uniform.
Last night, Toby ate plenty of carbohydrates, a source of energy, and the condition is good. At the event held on the day before the marathon event, we were told, "I'm supporting you," "Please do my best," and said, "I was very happy to meet people who supported me directly."
"Spoll! Good on Kochi's Facebook and Instagram! I would like to do my best so that those who sent a lot of hearts can see the results of the 100 days I have trained so far! "
Starting at 9:00 a.m., Toby runs ahead of the Pacer (pacemaker) that supports the achievement of the sub-3 in the beginning. At this time, he thought, "I want to save as much as possible", and he was running at a pace of about 1km4 minutes and 10 seconds.
Run powerfully through the Urado-ohashi Bridge with a height difference of 50m, which is said to be a difficult part of the marathon course, and from around 25km, go to the turning point as it is with the help of a pace runner.
When I was waiting for Toby on the climbing slope in front of the goal, the last difficulty of the marathon course, I found it. I noticed this and raised my hand to respond, but there is a slight discomfort in the way I run. It’s finally the goal, but how do you get the result?
Goal with Toby on the back! ！
Toby's record is 3 hours 5 minutes 54 seconds. Unfortunately, we couldn't achieve Sub 3, but it was a great success of 158th place for men and 44th place for men in their 30s! Interview with Toby, who breathed after the goal, after the finish.
After passing the turning point, Toby steadily carved the pace of Sub-3 until 35km, but at the 35km point, which is said to be the marathon wall, the hamstring of the right foot is climbing. He stopped once and stretched, but from there he did not listen to what his body said and could not give his pace.
The day was blessed with fine weather, the maximum temperature exceeded 18 ° C, and the weather that was too hot to run a marathon seemed to have affected. Not only Toby, but also runners who climbed their feet due to lack of water.
"I heard a lot of cheering from the roadside, so I decided to do my best, but I was disappointed that I couldn't meet my expectations," says Toby.
"I'm sorry to everyone who supported Toby's sub-3 project for 100 days. We couldn't achieve the target of Sub3 this time, but Toby will continue to run so that we can challenge other tournaments and report on the achievement of Sub3! Thank you for your support,” he concluded.
The Kochi Ryoma Marathon runs while enjoying the cityscape of Kochi and the beautiful Pacific Ocean view. Since the time limit is 7 hours, it is easy for beginners to finish, and the number of finishers in this tournament was 7,760, and the finish rate was 92.4%. There is a lot of cheering from the roadside, and Tosa's unique hospitality at water supply and lunch points is also attractive, so why not join us?
We are also sending information from Instagram (@sporu.kochi)!
