Week 7 Training Ohtawara Marathon 2016

Week 7 was an easy week where I recovered from the previous hard 6 weeks and also took care of my sore hamstring. I did one hard workout and 4 easy ones and saw my weight drop another kilo as I continued to avoid the snack vending machine at work.

Week Total

  • Number of runs: 5
  • Distance: 61.2km
  • Time: 6 hours 4 mins

Monday 29th August

  • RHR: 42
  • HRV: 74
  • Weight: 83.3

Monday was a rest day and I took it easy and continued to apply Tiger Balm to my leg.

Tuesday 30th August

  • RHR: 41
  • HRV: 81
  • Weight: 83.1
  • Run: Easy w/ 6×15 sec strides
  • Distance: 8.3km
  • Time: 50 minutes

On Tuesday Harrisson asked me to just do an easy run with some strides to judge if my hamstring had healed sufficiently to do a hard workout on Wednesday. That morning I had seen the best RHR and HRV in a while and I felt very rested. The run itself went well so we decided to give the hard intervals a proper go the next day.

Wednesday 31st August

  • RHR: 48
  • HRV: 74
  • Weight: 83.4
  • Run: Hard Intervals
  • Distance: 16km
  • Time: 1 hour 29 minutes

I found the description of Wednesday’s workout a little hard to understand.

Lap1 to 3: do for each lap, 800m @ 3:52 pace or faster (3:05 total time), 525m @ 4:30 pace
(2:22 total time), 3min rest (the rest comes only after you’ve done 3 continuous laps).
Lap 4 and 5: same as lap1,2,3 but only 2 laps, 3min rest
Lap 6 and 7: same as lap 4 and 5
I e-mailed Harrisson several times to make sure that I understood what he was asking. It seemed that I did understand. He was asking me to do back to back intervals are different paces and with no rest. The key point was that the second interval was at my race pace of 4:30/km so he was training me to run at this pace on tired legs.
I had a real life event that evening so I got up at 5am on Wednesday and headed over to the Tamagawa river.I won’t lie, it was very tough and I never made the pace for the 800m interval. I did however make it for the seven 600m intervals which was of some comfort. My hamstring was sore from the start but it did not get any worse so I get going. Along, with the soreness, it was very hard to run all those intervals without a drink. I was running up and down the Tamagawa river and stopping to rest at different locations so there was nowhere to leave a bottle of water. By the time I was running the 6th and 7th lap by mouth was completely dry and vigorously rubbing my tongue off the insides of my cheeks to try and generate some saliva. It was not a really hot morning, but it was very humid and I was drenched in sweated when I finished. Normally I won’t buy a drink after a morning workout but this time I could not get to the vending machine fast enough and the Postonic Water never tasted so good.

Thursday 1st September

  • RHR: 45
  • HRV: 67
  • Weight: 83.9kg
IMG_5491

Tokyo after the storm

As my hamstring had been a little sore on Wednesday, Harrisson told me to take Thursday off. I only had easy days left and he wanted to see my leg settle down before we started the next cycle the following week.

Friday 2nd September

  • RHR: 51
  • HRV: 71
  • Weight: 83.2kg
  • Run: Easy
  • Distance: 8.1km
  • Time: 51 minutes

I continued to apply Tiger Balm to my leg and by Friday night it was feeling OK again. Even still, I just went out for an easy 8km MAF run with no strides. Everything went well and I reported back to Harrisson. I told him that I might not have time to do a long run on Sunday and that I wanted to do it on Saturday morning. The schedule was for 20 ~ 25km but he told me, in no uncertain terms, to keep it to 20km to make sure that there was no impact on my hamstring.

Saturday 3rd September

  • RHR: 47
  • HRV: 74
  • Weight: 82.8kg
  • Run: Easy
  • Distance: 20.2km
  • Time: 2 hours 4 minutes
IMG_5494

Saturday Lunch – Humus and Avocado on Wholegrain Toast

It is now getting bearable to run in Tokyo in the mornings although the afternoons are still too hot, and when I headed out on the Noborito loop at 6:20am it was only 25 degrees. It felt like a good temperature to run in, but 4 months ago it would have killed me. I guess that this is what Philippe means by temperature adaptation over the summer. The only purpose of this run was to get through it without soreness and I managed to do that. So far I have only felt the pain in my hamstring when doing hard intervals and I am hoping that that is now going away. I got back from the run and reported to Harrisson that I was fine in  soreness department but my legs were feeling tired, although I had had a good night’s sleep the night before.

Sunday 4th September

  • RHR: 50
  • HRV: 74
  • Weight: 82.7kg
  • Run: Easy Run with 6 Variable Strides
  • Distance: 8.3km
  • Time: 49 minutes

So what are Variable Strides, I hear you ask. And I had asked myself the same question. Apparently they are strides until it just starts to feel hard and your breathing starts shooting up. I am not sure that I did these correctly as I am no good at this subjective feeling stuff and I may have run them longer that I should have. I much prefer to be told to run a distance, or a time, or a pace and I concentrate on that.

Regardless I did all 6 strides and had not soreness. I got home and reported to Harrisson that everything was fine except that I was still feeling tired, despite getting 7 hours in the scratcher the night before. He said that he had been looking at my log on myfitnesspal.com and that he was wondering if I was getting enough protein. Normally I was recording 20g per day when it really should be 70g. Of course vegans and vegetarians always laugh at people who say “where do you get your protein” as we do not believe that there is any shortage of protein in the world today. However, you cannot argue with how you feel and if you are tired for no reason, you should try to do something about it. Except kill an animal who never did anything to you.

Anyway, I decided that I did not want to go the whey protein route as I am trying to eat mainly whole foods so Harrisson suggested that I eat more black beans and legumes. So  I headed off to Caldi and stocked up

IMG_5496

Beans and more beans

and the had a good old fashioned vegetarian lunch when I got back.

IMG_5497

So this is what 25g of protein looks like

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8 thoughts on “Week 7 Training Ohtawara Marathon 2016

  1. Very impressed with that RHR of 41/42 early in the week. Good that your weight going down. Of course you are careful with your hammy. But watch it VERY carefully as this sort of thing can dog you for years. Running fast is where the danger lies. 🙂

  2. If you start to feel more pain than usual in the hammy, don’t think – Oh, I’ll just finish this workout and then rest tomorrow. Stop immediately! Seriously. If you keep running you risk serious injury.
    I eat a lot of beans also – great source of protein.

  3. Well done for the Wed morning workout!

    I just wonder how much you were eating at the vending machine that is worth 1kg of your body fat!

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