我是陳洪龍 LeoTan
是的！今年我又再次挑戰東京馬拉松，目標一樣是打破自己的紀錄。
希望能早日達標２０２０東京奧運．不過目前還是兼職的狀態下練習．
歷年成績

2015   台北馬拉松   2:43:41
2016   台北馬拉松   2:35:25
2017   東京馬拉松   2:28:19
2017   福岡選手權大會   2:29:08
2018   東京馬拉松   2:25:32

I am Leo ( Huong- Leong) Tan !

I participate in Tokyo Marathon again! The aim is to break my record “again “, and take a step closer to the 2020 Olympic standard.

My past results in major marathon races:

2015   Taipei Marathon   2:43:41
2016   Taipei Marathon   2:35:25
2017   Tokyo Marathon   2:28:19
2017   Fukuoka International Marathon  2:29:08
2018   Tokyo Marathon   2:25:32

提前抵達日本（２／２３）
東京馬拉松的比賽日期是２／２５（每年二月的最後一個禮拜，但從明年開始要改為３月初了）
我通常會提前２天抵達，一是可以適應天氣及環境，二來是有更多的時間休息
比賽前一天則是去領號碼布　

Arrival (2/23)

 The date of 2018 Tokyo Marathon is on 2/25. Conventionally, the race takes place in the last week of February. But it will be held on the early-March since next year. My race plan was to arrive at Japan two days before the race. In this way, I could adapt to the local temperature and weather and have extra time to rest before the race.  

去年因為有逛過EXPO,所以沒有多做停留,但因為人潮實在太多了,也是花了一番時間才走出來,回到民宿已經下午3點多了吧! 這個時間好像也不太適合睡午覺就泡泡澡再用震動滾筒滾滾腳,放鬆一下肌肉,別上號碼布綁晶片，把要用到的東西塞進寄物袋裡．簡單的吃點晚餐！晚餐的部分一樣是需要澱粉的補充，最方便的就是咖哩飯了！日本咖哩好吃不辣，是賽前一天很棒的肝醣補充

Iwent to the expo to get my race stuff one day before the race. I didn’t spendtoo much time shopping in the expo because there were too many people. I wentback to the residence around 3 p.m. I thought it wasn’t ideal for taking a napso I took a hot bath, and applied my new gear- Hyperice vibrating roller torelax my muscle. After that, I prepared my race stuff for the next day, then wewent for dinner. For the pre-race meal in Japan, I am used to eat curry ricesince Japanese curry isn’t spicy for me. Also, curry rice can provide thesufficient carbohydrate for marathoners.  

那晚９點就睡了！看來良好的睡眠對運動表現很有幫助！

賽前心理建設

這次比賽算是賽後復出的第一場比賽，在去年12月的福岡國際選手權馬拉松(心得連結)時，帶傷上陣，當時也因為受傷的關係，訓練量有限導致體力下滑，所以成績也沒有達到我想要的理想標準，一直到東京馬賽前,我一樣持續復健(按摩電療),狀況調整的不錯，便給自己設定了２個標準
Ａ標： 2:24 & B標：2:25 。若當天的狀況很不錯，依照我的訓練水準應該能達到2:24，如果跑不好應該也還有２２５左右。總之一樣是以打破自己的成績為目標．

I went to bed at 9 p.m. Enough sleep had a highly positive relationship with athletic performance!

Goal Setting

  This race is the first race after my back & hamstring injuries. Those injuries influenced my training plan for The Fukuoka International Marathon Championships last year. The lack of desired mileage did reflect on the second half of race at that time. Gratefully, I’d found a clinic which could effectively treat my injuries. So I kept reporting to the clinic after Fukuoka and used the roller to relax my muscles every day. Then my training status has been back on track since this January. Therefore, I set two standards for Tokyo:

A Standard: 2 h 24 min.

B Standard: 2h 25 min.

   Anyway, the ultimate goal was to break my Personal Best time and National Record (which doesn’t admitted by MAF now) again!  

比賽當日
為了離比賽會場近一點，大概去年７月我就訂好了在新宿的民宿，用走（約1.2K)的就可以到達我所在的GATE,所以9點10分開跑，我大概8點10分左右進去GATE開始熱身,但其實熱身時間上有點不足，這個就有點失策了！應該再提早３０分鐘出門會比較好些．

９：１０槍響出發，人非常的多！但還是要找尋適合自己配速的集團，鎖定後便跟著集團後面跑，我的手腕上有貼上這樣的配速小抄，因為城市馬拉松會因為有建築物的關係導致ＧＰＳ不準，但我又很需要精準的配速，所以就這樣黏了２張封箱膠帶在手上

Race day

  To live as closer as possible to the start line, my wife had booked the air-B&B in Shinjuku last July. The place was only 1.2 kilometers away to my entry gate. So I could enter the gate at 8:10 and started warming up. But this time I felt I should have enter the gate at least 30 minutes earlier so I would have more time to prepare.
   The race flagged off at 9:10 local time. There were so many excellent professional and semi-elite runners. I quickly joined the group which pace was comfortable for me. The tall skyscrapers often interfered with the accuracy of GPS. To counter this problem, I had to consult to the kilometer mark along the course. I wrote down the target time for every 5K on the tape, and then stuck the note on my wrist. In this way, I could check my progress by referring to the corresponded kilometer mark even if the pace of my GPS watch wasn’t accurate.           

太太說他會在７Ｋ及２９Ｋ還有終點處幫我拍照，她就照著我傳給他的配速表去抓時間等我經過

Mywife said she would take the photo for me at 7 and 29K mark, so she went to theposition at the predicted time point.

　　　　　　　　　　　　　　　　　　　　　約７Ｋ處
前半程因為是微下坡的關係，所以有點超速，但應該無傷大雅
半馬大概跑了７１分５０幾秒左右

Theelevation of first half was downwards so the pace would normally be faster thansecond half. I passed the half way mark at 71 minutes and approximately 50seconds.

（２９Ｋ處）　這時候狀況都保持得還不錯，還能聽見太太在場邊的加油聲

這個時候集團還在，大概到３５Ｋ左右集團才逐漸瓦解，其實後半程逆風加上緩緩上坡，配速是有點掉了，最後只剩下５Ｋ開始自己跑，一樣是努力維持自己的配速，能維持下去就可以打破自己的成績了。

Thegroup started to collapse after 35 K, after that I had to rely on my own.Moreover, the head wind and arising elevation would make runners slow downtheir paces and test their will power. I tried to maintain the pace with myutmost effort because I knew I could break my own record again!  

（照片：跑友提供）

最後的１點多公里彷彿是全世界最遙遠的距離，每次到這臉都變形了。

The last kilometer tends to be the longest one comparing with the previous 41 in every marathon race I used to run.

（照片：跑友提供）　
抵達終點！42.195= 個人最佳: 2:25:32(大會時間)

賽後記事
去年我的東京馬成績是2:28:19 ，是有破大馬官方的全馬紀錄，但是因為沒有藥檢，所以成績並無法列為官方紀錄，今年為了讓我的成績可以無爭議的被列為記錄，賽前已有向大馬田協表示請其協助我進行藥檢，當時得到的回答是跑完後直接向東京馬拉松申請藥檢即可，但當我跑完想向大會申請接受藥檢時，東京馬的賽事總監表示只有邀請選手才能接受藥檢，這是一直以來的規定，所以非常抱歉。 
當然我是覺得有點遺憾，連續２年的成績都不被記錄其實有點可惜。但這並不會打擊我追求更好成績的決心－再來我一樣朝著２０２０東京奧運前進。
ＰＳ：希望明年開始大馬田協能協助我報名東京馬成為邀請選手讓我能接受藥檢

Post-race episode

My result last year was 2 h 28’ 19” , which was faster than the official national record recognized by Malaysian Athletics Federation (MAF). But just a week before this year’s race I was informed that my result in 2017 wasn’t approved since I didn’t take doping test. So I had consulted MAF on how to receive doping test. Then they just replied that I just need to apply for the doping test after the race. But when I revealed my request to the authority of Tokyo marathon, the race director himself explained to us that only invited runners can receive doping test. So it’s a pity that my results in these two years cannot be listed in the record book of MAF. But I will keep fighting for my ultimate goal of my running career – 2020 Tokyo Olympics. At the same time, I do hope MAF can establish more flexible doping policies for marathoners competing in overseas races, or they can help me register as the invited runner so I can receive doping test.

感謝贊助商的力挺，在我仍然沒沒無聞時的全力支持，銘記在心．

Thanks to all the sponsors who are willing to support me. I will all keep your generosity in mind.

1贊助廠商:

FB粉絲頁: Lim Fried Chicken - LFC  馬來西亞好吃炸雞店

Fat food ( fried chicken) chain in Malaysia

FB粉絲頁:EDS Business School 
贊助買鞋經費和東京馬比賽經費
Sponsoring the fund for purchasing racing shoes and my expenses for Tokyo marathon

FB粉絲頁:Pace　#CorporateHero 
協助我製作東京馬專屬跑衣
Makingthe customized running singlet for me to wear

FB粉絲頁：GarminMalaysia
贊助ＧＰＳ錶：Forerunner 935

Sponsoring GPS watch

2.感謝好友-Huan-wen Wang 情義相挺幫我按摩貼肌貼

Thanks to my friend Huan-Wen Wang who helps me relax muscle through massage and kinesiology tape.

FB粉絲頁:鐵人運動整復

3. 感謝LEO TEAM所有成員(只有3人 XD)
    謝謝我的妻子：她無條件的全力支持我跑步，讓我能無後顧之憂的訓練與比賽，我花了兩三年的時間，讓我的成績持續進步了快２０分鐘，這期間多少的努力與汗水都是她陪我一起度過的！我真的非常的謝謝她另外也謝謝經紀人楊晁青　協助處裡很多很多雜事

Thanks to the members of Team Leo. Although we are all amateur, we still manage to find the most efficient way to help me improve.

4.感謝教練 Chien-ming Lin  & 和在逢甲一起練跑的跑友們

T hanks to the members of Team Leo. Although we are all amateur, we still manage to find the most efficient way to help me improve.

5.感謝豪哥 Chia-hao Hsu 在東京請我吃了好幾頓飯-希望你能照到真愛
Thanks to , Chia-hao Hsuwho paid several meals for me in Tokyo. I really hope this warm-hearted gentleman can meet his Mrs. Right soon.

FB粉絲頁:陳洪龍LeoTan
IG: Leo.tan.37