Week 13 Training Ohtawara Marathon 2016

Week 13 was rather tough as I had a sore foot at the end of week 12 and several real life events impacting on my training. I was only able to run 3 times, but 2 of these were key workouts and should be of benefit. At the end of the week the soreness in my foot seems to have gotten better and I hope to have 5 good runs next week.

Week Total

  • Number of runs: 3
  • Distance: 53.3km
  • Time:  4 hours 40 mins

Monday 10th October

  • RHR: 45
  • HRV: 71
  • Weight: 82.8kg

img_5735

Monday was a National Holiday in Japan called Sports Day, so we went and had a BBQ with some of my Irish friends. It was a beautiful day down by the Tamagawa and I enjoyed hanging out and resting my foot. I also had a beer or two …

Tuesday 11th October

  • RHR: 44
  • HRV: 89
  • Weight: 82.8kg

 

Tuesday I had a real life event after work so I missed my run but I was happy to wake up with a HRV of 89. I think that using the Sleep Cycle app helps me wake up easily with our a sudden start.

Wednesday 12th October

  • RHR: 43
  • HRV: 75
  • Weight: 83.2kg
  • Run: Hard Intervals
  • Distance: 16.2
  • Time 1 hour 26 minutes

Wednesday was my first hard run since I hobbled home on Sunday with a sore foot. I was a little worried but also hopefully that it had healed after 2 days rest. These hard intervals was always going to be tough:

3k Warm Up
Warm Up Drills
3 x 400m 1:50/1:40/1:30 w/ 60 sec between & 2 min rest at end
Actual 1:41/1:40/1:29
5.2km
(400m @ 3:50 1:32
1,400m @ 4:05 5:43
3,400m @ 4:30 15:18)
Actual 1:31/5:27/14:34
4 min easy jog
5.6km
(400m @ 3:50 1:32
1,000m @ 4:30 4:30
400m @ 3:50 1:32
1,000m @ 4:30 4:30
400m @ 3:50 1:32
1,000m @ 4:30 4:30
400m @ 3:50 1:32
1,000m @ 4:30 4:30)
Actual 1:33/4:13/1:38/4:23/1:42/4:26/1:42/4:22
Warm Down
As you can see from the Actual Times that I ran, I did OK at the start but struggled on the 400m in the second half. Harrisson said that I ran the first part too fast and he had a point. For the 1,400m I ran 5:27 instead of 5:43 and for the 3,400m I ran 14:34 instead of 15:18. It is hard to tell how these differences impact latter intervals but I can only assume that there is some impact.
I ran all the intervals without any pain in my foot, but as soon as I stopped and started to warm down my left foot got sore again. I did my usual trick of taking off my shoe and sock and massaging my foot but it had no affect. I was left with no choice but to walk home slowly and hope that it would get better by my next run.

Thursday 13th October

  • RHR: 49
  • HRV: 71
  • Weight: 81.9kg
bob-dylan

Bob Dylan – My all time hero. Seriously!

Thursday was my annual health check so I could not drink alcohol on Wednesday or eat after 9pm. This is always a good thing and I wish I could do it everyday. I don’t really. I enjoy drinking and eating everyday. However, I do enjoy waking with a clear head in the morning after not drinking. Not being able to eat breakfast, not so much. I will say that Starbucks at 9:45 after the health check, has the greatest food in the whole wide world. Mainly because I can reach it in 3 and a half minutes.

Obviously the results of the blood tests will take some time to come out but I am the same height, and more or less the same weight, as I was this time last year and my sight seems to have not deteriorated. So Yeah!

Thursday evening I had a real life event so I could not run. Even if I could run I needed to rest my foot. I was delighted to find out during the event that Bob Dylan had won the Nobel prize for literature from the BBC notification on my phone. I was really shocked as I did not even know he was in the running. Despite what many people have said, I believe that it was well deserved, although I am biased, and I enjoyed reading all the nostalgic articles online.

Friday 14th October

  • RHR: 55
  • HRV: 62
  • Weight: 83.9kg
  • Run: Easy
  • Distance: 7.2km
  • Time: 41 mins
  • Avg HR: 131
  • Avg Cadence: 167

img_5748

On Friday I went out to test my right foot for the first time since Wednesday. My boss from the UK was in town and he was keen on getting in a run while he was in Tokyo so we ran from Tamachi up to Hibiya and back. It was a very pleasant evening and I had no adverse impact on foot so I consider it a success.

Saturday 15th October

  • RHR: 52
  • HRV: 69
  • Weight: 83.6k

Saturday I was driving up to Nikko in Tochigi Prefecture so there would be no running. Although the changing of the colors had not started in earnest we had a good day viewing the waterfalls, going for a walk in the woods, visiting Toshogu shrine and eating tofu for lunch. Although there was a bit of driving, it was a great day.

 

Sunday 16th October

  • RHR: 49
  • HRV: 69
  • Weight: 82.4kg
  • Run: Long with intervals and goal paced segments
  • Distance 30km
  • Time: 2 hours 33 minutes
  • Avg HR: 161
  • Avg Cadence: 175

img_5767

Sunday was the big run of the week. After missing so many runs during the week, I needed to make Sunday count. Harrisson had put a very complicated workout on the schedule and I had no choice but to write it on my hand least I forgot it.

This week, substantially more time spent at Goal pace, we’re getting into serious business.
3k WU @ MAF (include a 4 x 20s strides randomly @ HM pace during that)
2k @ 4:05 + 6k @ 4:30
9k @ 5:30 (you can take a water/gel break between the 2nd and 7th kilometer here)
1k @ 4:00 + 6k @ 4:30
WD as far as you want to end up in the 28~32km range

 

I think that you can see what I mean. There was no rain but I had sweated a little and by the end, the instructions were illegible. As you can see below, things were going fairly OK until I hit the last 6km which was supposed to be run at 4:30 pace. I couldn’t do it. I pushed the 1km at 4:00 pace as hard as I could and after that I needed to take a break before I got back to 4:30 pace. It took a lot longer than I expected and when I got there, I could not sustain it. I tried and tried but my pace kept slipping and by the end I was running at 4:50 pace. My legs were just too tired. Hopefully they will be better next week.

  • Target 8:10 Actual 8:02
  • Target 27:00 Actual 26:58
  • Target 49:30 Actual 49:09
  • Target 4:00 Actual 4:03
  • Target 27:00 Actual 28:26

The good news is that my foot did not hurt me and I was able to run home pain free. I want to get back to 5 runs next week and up to 80km.

Advertisements

6 thoughts on “Week 13 Training Ohtawara Marathon 2016

  1. You had better weeks, but this one was definitely not bad, and the best news is that your foot sound to be better.
    As I said your (complicated) long run was the hardest until now and you were almost there !
    Next one will be better !

  2. That last one is really a tough workout. I guess the objective is to run marathon pace when you are tired. Very tough. By the way, what is your goal marathon pace?

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s