This week started off with a rest day as well. Which was rather fortunate as I was still fatigued after the weekend. It got better with several key workouts and a good discussion with Coach Stan on my plans for the Dublin and Ohtawara marathons. I was happy to complete 5 workouts and finish the week without injury or too much fatigue. Next week’s schedule will be a little easier with the Obuse half marathon in Nagano on Sunday. It is a famous race in Japan and many Nambanners have run it in the past. Recently it has gotten very popular so only 6 or 7 of us got in this time. For me it will be my first time. People tell me that it is a very hard race due to the heat and I don’t doubt them.
I was glad to see my HRV return to its normal value after the long run on Saturday and the easy run on Sunday. It was also nice taking a rest with a couple of craft beers.
Leg Speed 20 x 30 seconds with 1 minute jog
Tuesday I went out after work and did the same leg speed yesterday as I did the previous Tuesday. I was able to run a little bit further than before but not significantly. I think that my top speed might already be limited.
Namban Rengo Intervals
On Wednesday my HRV continued to improve and it was off to the track in the rain for the Namban Intervals. It was a good workout but again my times were all over the place. I should have gotten the 1200m under 4:30 and the second 1000m closer to 3:40 but I just did not have it in my legs. Perhaps I was just too tired from the Leg Speed workout the previous night.
400m 1:24 / 800m 2:53 / 1000m 3:41 / 1200m 4:33 / 1000m 3:47 / 800m 2:58 / 600m 2:11
Bob had advised me to take a rest day between my Intervals and Hill Repeats and as my HRV had dropped 13 points I duly obliged.
Hill Repeats 6 x 550m
I was meeting Coach Stan on Friday night to discuss my training plan so I had to get up a 5am to do my Hill Repeats. It was tough. I actually turned off my alarm and reset it for 6:15 but when I could not go back to sleep I decided that there was nothing for it but to drag myself out the door and up the hill. My HRV had come back to 70 and ithlete Pro had put me in the green but I was just not feeling it. I went to the same hill as last week but cut it short by 200m. The first repeat was terrible but I managed to get a little better by the third one before tapering off again. One of the challenges was trying to avoid all the early morning dog walkers. Who would have thought that there would be so many? My times for the 6 repeats were 2:28/2:26/2:23/2:25/2:25/2:26 with about a 3:40 recovery as I ran back down hill.
Coach Stan and myself went to the vegan restaurant Pure Cafe in Omotesando to discuss my training plan. The restaurant was my choice as I want to start eating more healthily. Stan’s first question kind of caught me off guard when he asked me which marathon I was more serious about, Dublin or Ohtawara. I had to think for a minute before I answered that I was equally serious about both. Dublin was not a training run for Ohtawara and Ohtawara was not a back up plan for Dublin. There are 4 weeks between the two races so I plan to run my best in Dublin, and then run my best again in Ohtawara. In order to run a 3:10 marathon you have to plan to run at a 4:25 pace to be on the safe side. Most running plans call for marathon pace runs to get you ready to run at that rate in the marathon. Stan’s advice was that in Japan’s hot summer there was no point in trying to run so fast and I should drop the pace down by 20 seconds to 4:45 until September when we will try and focus in on the actual marathon pace over the final 8 weeks of training. He also recommended to do long intervals such as 5 x 2km in order to get ready for the race. It all sounds very good in theory, but let’s see how it goes in practice.
10.3km at 4:45km/min pace
On Saturday morning I got up with 4:45 ringing in my ears and went out and ran my 50 min run at that pace. As simple as that. Well not quite. It was already close to 30 degrees when I set off at 9:10am but my HRV had bounced back up to 80, probably thanks to the healthy food I had on Friday night, and I was feeling good. I went down the Tamagawa as far as the Kawasaki Frontale Todoroki Stadium, did a U-turn and came right back. I was expecting to be impacted by the heat or have to stop for water but I managed to make it out and back only stoping for traffic lights. When I got home I took a shower and sweated profusely for the rest of the morning. Summer is definitely here and as I type this I need to place a towel across my desk to stop my wrists from sticking to it. It will probably be like this for the next 8 to 10 weeks.
26km Fast Finish Long Run
On Saturday night Coach Stan sent over his first set of instructions (although he calls them suggestions):