The document discusses running marathons and the author's experience with them. It covers the origins of the marathon race, health benefits of running, and the author's training over the past two years. The author analyzes their training mileage and race times, concluding they could run a sub-4 hour marathon by increasing annual training to 333km.

1. Running a marathon
2012/12/15
Hitoshi SHIMIZU

2. Background
 I began running 2 years ago
 I completed 2 marathons
 I like running a marathon

3. About marathon
 Originated from Battle of Marathon
 Athens vs. Persia
 A messenger of Athens ran to report the victory
 42.195km from Marathon to Athens
 The first marathon was held in Athens 1896 Olympic Games
 Recent years, many citizens’ marathons in Japan

4. Why to run
 Health
 Mental Toughness
 Accomplishment
 Inexpensive hobby to share with friends

5. How to improve the record
 Strategy
 Sustainable Pace
 Effective training
 Mitochondria
 Analysis of my record
 Stop smoking
 Enjoy running

6. My record
km
45
40
2011 race
35
2012 race
30
25
20
15
Race Record (net time)
10
Osaka Marathon 2011 4:49:11
5
Fukuchiyama Marathon 2012 5:28:44
0
0: 00
00: 1: 00
12: 2: 00
24: 3: 00
36: 4: 00
48: 6: 00
00:

7. The amount of training runs
km
80
70
2011 race
60
2012 race
50
2012
40
2012
30
20
10
0
il
r
er
r
t
ay
ly
y
r
ry
ch
ne
pr
ar
us
be
be
be
Ju
ua
ob
ar
Ju
M
nu
ug
A
m
em
br
ct
em
M
te
Ja
A
ov
Fe
ec
ep
O
N
D
S
Total
2011 : 274 km / 10 month
2012 : 217 km / 11 month

8. Estimate of my record
7: 2: 0
1 0
6: 0: 0
0 0 2012 race
2011 race
4: 8: 0
4 0
4 hours
3: 6: 0
3 0
2: 4: 0
2 0
1: 2: 0
1 0
0: 0: 0
0 0
0 50 100 150 200 250 300 333 3 5 0 400 450 500
km
I could achieve 4 hours if I would practice 333km / year