Tokyo Marathon 2025: Race Recap
Pre-Race Prep
Training: Key workouts tailored for race day included long aerobic sessions (22-mile runs) and 20-mile runs featuring GMP/effort miles. My peak mileage week was just under 80 miles. This gives you an idea of my consistent mileage throughout the months leading into the post-Berlin marathon (which was on 9/29/24). Running a half marathon in 1:23:12 in Houston on 1/19 boosted my confidence about what I could achieve in Tokyo under ideal conditions, especially since I was able to replicate the race setup I used in Houston (handheld, Naked belt) in more favorable weather than what we faced on 3/2. By focusing on my anaerobic threshold through 1K repeats, tempos, and cruise intervals, I improved my stamina and endurance, allowing me to maintain a higher fraction of my mile race pace and run confidently in the high 6:30s, which was the target for the marathon on Sunday, 3/2.
Tapering Strategy: I felt great! Arriving in Tokyo the Sunday before the race was a game changer for me. The jet lag wore off around Thursday/Friday (after 4-5 nights of sleep in Tokyo, coming from San Diego), and my circadian rhythm didn’t feel out of whack, so I wasn’t waking up at 4:30 am starting Friday morning before the marathon. I progressively increased the amount of carbs, proteins, and fats I was eating leading up to race day — nothing new from my training in terms of ingredients, per se, but somewhat different since in Japan, there aren’t many of the same products we eat in the US. Sticking to the basics (chicken, eggs, rice, pastries where I could get them, and the 7-Eleven stores with the rice balls and bread products) was game-changing. I felt powerful, recovered, and ready to tackle the marathon!
Gear & Nutrition: VaporFly2s (my go-to), rabbit race shorts, Nike 3/4 top. I took 11 Maurten gels, amounting to 1100 calories (275 g of carbs during) every 20 minutes throughout the race. Yepppp. The last 3 were CAF, and I felt their effects. I had 250ml of water with 1000mg of LMNT during the first 13.1 miles, while also relying on the aid stations. More on this will be discussed later.
Travel & Expo Experience: I attended the expo on Thursday evening with two of my athletes at 5:30. We stayed for around two hours, meandered around, and then returned to the hotel. My dad arrived in Tokyo from Thailand that evening, which was pretty special. We had a late dinner and got to bed pretty shortly after that!
Race Morning
Wake-Up & Pre-Race Routine & Getting To the Start Line: After almost eight hours of sleep the night before race day, I had pancakes with syrup and grape juice from 7/11. Carbs galore.I also had some coffee and 500 ml of water with a few electrolytes on a day that started at 55 degrees. I walked just under a mile to the start with my dad, carrying all my gels in my sports bra, a small 250 ml handheld (please don’t blow me up on social channels), and two salt tabs in one side pocket of my shorts, wearing my red sunnies—game time. I wrote “ Believe “ on my arm as I spoke 2:52 into existence, which I initially aimed for on Sunday. By the way, getting ahead of this for later on, my SaltStik capsules that you see fell out of my pocket at the start. I had two spare ones in another pocket. Unfortunately, two of those were not enough for my salty needs.
Pro Coaching Tip: We roll with the punches. Life ebbs and flows, friends!
Atmosphere & Conditions: It was hot, and security was super easy. I walked through a detector with my throwaway clothes and strolled right through to corral C, planning to see my dad at miles 10 and 19 along the course with the hydration I had trained with since I was unable to take that through security. On a more positive note, the runners were excited, the energy was electric, and the crowd was ROARING the entire way, but let’s save that for the race!
The Race – Mile by Mile, KM by KM
Start & First Half: The gun went off, and it was TRULY GAME TIME! I tossed my throwing clothes and cruised at a 7:01 pace for the first mile (a crowded mess honestly) before locking into the 6:25-6:35 range, which I planned to maintain through mile 20 before laying down the hammer to RUN. The nerves were tamed, and I focused on easing into the discomfort, finding my rhythm. It was congested, but not as bad as Berlin this past September (the field was smaller)- about -20K runners, which might be why! There was more space around mile 3 than there was at the start. The gun time was at 9:10, and I crossed the starting mat approximately 50 seconds after that (races are timed based on chip time, which measures when the runner passes through, versus gun time, which records when the race begins) for context. I felt like a METRONOME (as my athletes reminded me) - one of my strengths is being a pace setter and maintaining that pacing throughout my last four marathons. It’s always good to know our strengths so we can lean into them!
Mid-Race Strategy: Okay - the LMNT was very helpful. As I mentioned, I am a VERY salty sweater, and this is no guess. It was rough for someone who loses about 1800mg of sodium per hour and 1.45 liters of sweat per hour (thanks to Precision Fuel and Hydration for my sweat test results at the end of October). Knowing this information and data, and having adjusted my hydration strategy to align with my body’s needs while pushing towards a new goal, Pocari Sweat on the course or even salt capsules with the water cups were not enough for me, as the ratio of the salt capsules with the water from the cups was not equivalent to what I needed or to effectively absorb the salt capsules and electrolytes in them. We love to learn, and this was a significant lesson from my sweat test. To replace the recommended 50-70% of my sodium loss during a race (which can change based on humidity and exertion during the race), I needed around 1300 mg of sodium per liter of water (and I had been practicing with my handheld 18 fl oz/500 ml of water during training, even using this during the Houston Marathon where I almost PR’d my half marathon time by 2+ minutes with this new strategy) BECAUSE IT WORKS for me. A challenge in itself that I had to overcome in this marathon not having this with me.
Mental & Physical Challenges: The mental and physical challenges I faced here were distinct from those in other races, and I am grateful to have a toolbox of wisdom to draw upon and utilize on the fly, using the electrolytes on the course and the two SaltStick capsules I had with me to make the most of the second half of the race. I missed my dad at Mile 10 - he was learning through various texts and calls that my grandmother was passing away while I was running. I share this because many things went wrong, yet many more went right. My grandmother was dying, and not knowing it at the time, I relied on my grit and perseverance, fighting through every step, staying relaxed, breathing, and trusting myself as she had always reminded me to do. There’s something powerful about that. I had an angel with me on Sunday. All that said, I missed both of my bottles at Miles 10 and 19, with my dad nowhere near the course. I had to adapt to not having the hydration I needed to set myself up for success for the second 13.1 miles of this marathon. As mentioned, I used my mental toughness and strong body to focus on every step, stay present and grounded, and pivot to using Pocari Sweat and the water from the stations with my gels. I felt the sweat and salt seeping from my body as the temperatures rose and the exposed parts of the course became sunnier. Yet the crowd, my heart, my athletes, my family, and everything I run for outside of the sport became real in those moments.
My dad was supposed to hand me two bottles at miles 10 and 19, but he wasn’t at the marathon because he had to leave — he was numb. I found this out after running, and I could sense something was wrong. I’m just glad I was there with him. I found a way to meander through the chaos by staying calm and doing what I could with what was on the course—such a wild adventure.
This obstacle was unexpected, and still, on a day like Sunday, I could set a personal record by 8-9 seconds under less-than-ideal conditions, without having what I had trained with for the second half of the marathon. I know I have more to give the next time I toe the line for 26.2, knowing my handhelds won’t be an issue, even though the weather might. Hydration was my game maker for this building block, which revealed itself in the back half of the race on Sunday, but I held on. I ran with my heart. I reminded myself of everything I tell my runners: every finish line is a win, whether it’s what we expected or not, and every time we can toe the line to run is a blessing. That was my gift to myself on Sunday- being able to run 26.2 in 2 hours, 57 minutes, and 31 seconds. A gift given and one taken were happening simultaneously.
Crowd Support & Fellow Runners: The crowd was electric the entire way. A guy from Dubai next to me on one of the mini rollers said, “F this hill - let’s go, girl!” and boy, did I go. Seeing the elites on the other side of the hairpin turn in the blazing sun gave me hope that my pace group, too, could tackle anything together - we were a freakin’ force, and the crowd cheering in all languages was an experience in itself - SO COOL. It truly carried me the entire second half. I put my arms up, amping the crowd to make noise before making the final hairpin turn towards the imperial palace where the race ended, and it gave me so much energy back.
Final Stretch: “Form Alli.” Knee drive, focus, and drive those arms forward. Don’t fall. Push—emotions, pushing through fatigue, crossing the finish line. The mindset of a lion - nothing was getting in my way. A few people around me had their hamstrings seize up - it was humid like THAT. Sucking us all dry. The last 5K felt like FOREVERRRR. And when my brain went south, wanting to give up (several times before then too), I brought myself back to my TRAIN YOUR BRAIN challenge, to everything I tackled in training (the good, the bad — all of it) and worrying about my dad to be honest because I hadn’t seen him. When the negative thoughts flowed, I let them. And then, I offset them with “I GET TO FU**ING DO THIS.” I’M RUNNING THE TOKYO F-ING MARATHON. WHAT ON EARTH. A DREAM. MY BODY IS RESILIENT, STRONG, MY MIND IS FIERCE AS A CHEETAH, AND WE’RE PRESSING THE GAS HARD THIS LAST 5K. We took a final left onto the cobblestone for the final stretch - the crowd was roaring. I took my final gel at mile 25 and just hung on. Super dehydrated but praying the caffeine wouldn’t go south, it didn’t. That stretch was LONG, and I told myself,” alright, plan A scratched - 2:52 is for another day. Now let’s still get a PR” because any PR is a personal best for a reason - the fastest I’ve ever run, and I did it! I shed a couple of tears right when I finished, feeling so strong, and not because I was upset at what I didn’t do, but because I was so proud of what I DID do, given the circumstances of the day.
Post-Race Reflections
Finish Line Experience: Receiving the medal from the Tokyo robe was quite cool! Post-race nutrition could have been improved, but it was what it was.
Official Time & Performance Analysis: There is significant room for improvement, and the splits below illustrate this. Everything I mentioned earlier explains this quite well! I still held on for the back half of this race!
Mile 1 7:10
Mile 2 6:34
Mile 3 6:25
Mile 4 6:24
Mile 5 6:26
Mile 6 6:34
Mile 7 6:25
Mile 8 6:41
Mile 9 6:30
Mile 10 6:36
Mile 11 6:35
Mile 12 6:33
Mile 13 6:44
Mile 14 6:42
Mile 15 6:38
Mile 16 6:44
Mile 17 6:49
Mile 18 6:48
Mile 19 6:45
Mile 20 6:59
Mile 21 6:42
Mile 22 6:38
Mile 23 6:54
Mile 24 6:45
Mile 25 6:53
Mile 26-26.2 6:52
Comparing Expectations vs. Reality: Tokyo lived up to the hype—it was an incredible race and course, and I’d recommend it to anyone and everyone. I also suggest that the WMM not run out of water cups for runners who come in after me because that’s simply unacceptable!
Recovery & Post-Race Activities: I arrived at the Palace Hotel Tokyo and saw my dad with my arms raised in the air. I said to him, “Yay - not what I expected, but a PR on a tough day. What happened to you? Are you okay?” He stood there blankly, indicating that something had occurred during the race that caused him to leave the course. He said one word: “Grandma,” and I lost it. I broke down and fell into his arms, giving him the biggest hug, feeling numb and in disbelief. At that moment, being with him was incredibly special for two reasons: 1) to support each other as we both lost someone dear in a foreign country, and 2) to hug my dad after the emotional ride of the marathon was a blessing that day, which I know would have been hers too, my grandma’s. The unexpected made this experience one of a lifetime.
Dramatic and heartfelt, I felt devastated, yet I found a silver lining. We got to experience this amazing event together, even though we lost someone so important in our lives; we had each other throughout it all. And that is SUCH a gift. The bond we share and the experience we went through together made Sunday emotional yet beautiful in its own way. I am still speechless. So, was this my best race? It was and it wasn’t. Did I have many things going against me? I did. Did I meet my A-goal? I did not. And I’m okay with that for many reasons. We’ll get it next time. More importantly, focusing on the NOW and being grounded in this feeling is what we know and all we have. I’m savoring this feeling in many ways- to fuel me, to motivate myself and others, to be here for my family and my dad, brother, and mom, and to be an amazing daughter (I hope), sister, and someday, wife.
Post-race: My snack/meal consisted of some rice balls from 7/11 and a delicious meal with our friend Jamie, who also crushed her own race. Those 11 Maurtens were incredibly filling and helped me recover well post-race, but a girl’s gotta eat, so I grazed on pretzels all afternoon to give my body back what it lost. That’s super important. Two of my athletes absolutely crushed their Tokyo marathon too - one claiming his sixth start and the other completing her redemption race on the comeback from an injury—also a gift! My legs felt really great - a testament to my fueling and holistic training approach, which consistently led into Tokyo, with every training run contributing to it. Heck yes!
Final Thoughts & Takeaways
What I Learned: Smaller marathons where you can consistently use what you’ve trained with are the ones to aim for a personal record. However, my experiences from Sunday allowed me to gain insights, adapt quickly, and understand what I could accomplish with minimal hydration—a real learning experience. If we don’t learn, we can’t grow. Would I run Tokyo again? I highly recommend running Tokyo again.
Advice for Future Tokyo Marathon Runners: I suggest arriving in Tokyo a week in advance to adjust to the time difference and allow your internal clock to acclimate. Familiarize yourself with running in Tokyo and try the foods you plan to eat two days before the marathon during the week leading up to race day (and practice this as much as you can at home before traveling). Arrive at the expo early (on Thursday, the first day), pace yourself conservatively during the first half, and maintain a steady pace throughout the 26.2-mile course (since we can’t control the weather) while enjoying the experience. Embrace the crowds, soak in the atmosphere, appreciate the landmarks and culture, and enjoy exploring Tokyo on foot!
Lessons & Prevention for Next Time
Adjustments: I shared the lessons learned earlier - adequate hydration could have changed my race outcome. However, on race day, life threw some challenges our way, and we adapted accordingly. We switched to plan B, using Pocari Sweat from the course, my two salt tabs (500mg total), and very little water, yet I still achieved a personal record. My feet swelled due to dehydration, factors largely out of my control. This highlights the necessity of practicing various scenarios during training, including runs without proper hydration. This preparation ensures you can face race day obstacles confidently and coach yourself effectively when push comes to shove. COACHING TIP: Concentrate on the controllable aspects: try to fuel yourself every 20 to 25 minutes from the start and do your utmost to stay hydrated with what’s available on the course, knowing you’re giving your best with each step.
Tokyo - thank you! Arigatō! You were incredible and truly unforgettable. My WMM fifth star, this experience is etched in my memory. Thank you for all the memories - every single one: the good, the not-so-good, and everything that contributed to this race, making it what it was—another stepping stone toward what’s next. For now, we relish this feeling and embrace this big win, appreciating the present more than ever before. Mental toughness, grit, and running with an open heart guided me through this journey. The belief that I was prepared for anything I faced, even reaching the 2:52 I initially aimed for, motivated me to keep going. And it still does. Regarding racing, I’m taking some time to reflect on this. I’m not sure when my next marathon will be, perhaps in 2026, as I want to focus on shorter races for now to help improve my marathon time! But, let’s see :)
What a reminder to cherish every moment and the present. It’s all we have, and if we listen to what our bodies, minds, and hearts need now (inside and outside of running), it will only prepare us for good things ahead!
