Week 15 Training Ohtawara Marathon 2016

And before I knew it Week 15 was over and I was just 3 weeks out from my marathon. Although I started base training almost 6 months ago at the beginning of May, it all seems to have happened very fast and I don’t feel at all ready. That may be because I have had a rough couple of weeks and I feel battered and bruised. I can expect that things will get better after the taper but truth is, I have never really performed well during the final three weeks before a marathon. I run too little, I eat too much and I generally start to doubt what I can do. The confidence that I had running around Gaienmae in July seems all but a distance memory as I stumble from one niggle to another and another week of 2 or 3 runs instead of 5 or 6.

At least this time I know that I experiencing the blues because I am rather sad that my training is coming to an end. I  have enjoyed it immensely, especially the motivation and support from Harrisson. I will miss his late night mails with my weekly schedule and his WhatsApp early in the morning with inquires about my latest injury or a request for me to restart logging all the Cinnamon Rolls I eat on MyFitnessPal.com. It has been a good and enjoyable journey and like all journeys it must come to an end.

This week I only managed 3 runs and only 1 was a quality run. The soreness in my left leg has continued so Harrisson cut back my training and gave me extra rest days. The good news is that it started getting better towards the end of the week and my HRV has come back to where it should be.

Week Total

  • Number of runs: 3
  • Distance: 54km
  • Time:    5 hours 3 mins

Monday 24th October

  • RHR: 47
  • HRV: 71
  • Weight: 83.5kg

It was good to wake on Monday morning and see my HRV and RHR in the green. As the previous week had been so bad, I was afraid that I was on a downward spiral but reducing the beers and getting a bit more sleep seems to have had some effect. I could not complete all the requirements of Sunday’s workout but I had done enough to sleep well and wake up rested.

Tuesday 25th October

  • RHR: 45
  • HRV: 71
  • Weight: 83.8kg

As we parted on Sunday after the Long Run, Harrisson had told me to take 2 days off to rest my legs and get back on track. I was happy to do this as I had a real life event after work on Tuesday and got back late.

Wednesday 26th October

  • RHR: 46
  • HRV: 76
  • Weight: 83.5kg
img_5788

The environment under change

On Wednesday I was due to restart training but I had another real life event in the evening and got home too late to run so I knocked it on the head. Still, I was happy to get an extra day’s rest. Wednesday was also the day that I noticed how far the construction around our office had advanced. All the old shops and restaurants are being demolished to make way for a mega-building. Tokyo is changing so fast these days, there are few places that I can recognize from the early days. I remember taking the Yamanote Line in 1991 from Meguro to Hamamatsucho to work on the Irish Network newsletter and seeing the old Minato Sports Center from the train window. I did not live in Minato Ku and I longed to be able to use that center. Now it has been knocked down and replaced by the construction site beside my office and I go to the new Sports Center 200m down the road.It’s a funny old rock ’n’ roll world.

Thursday 27th October

  • RHR: 48
  • HRV: 69
  • Weight: 83.2kg
  • Run: Long Intervals 5 x 2,000m
  • Distance: 21km
  • Time: 1 hour 54 minutes
  • Avg HR: 149
  • Avg Cadence: 165

Thursday I got back to running after 3 days rest. Long Intervals are not as difficult as Hard Intervals as the intensity is less, but they are still hard enough. The plan for today was

 

3 x 400m (1:50 / 1:40 / 1:30) with 60s rest between them, 2min rest (walking)

5 x 2000m @ 4:15 pace with 3min panda jog between them (continuous run)
I never did ask what a Panda Jog was but I managed the run fair enough with the following splits
8:25
8:23
8:24
8:24
8:20
I was happy enough with the time as all 2,000 intervals came in just under 4:15 pace but I still had a nagging feeling in my left hamstring.

Friday 28th October

  • RHR: 54
  • HRV: 63
  • Weight: 82.5kg
  • Swim: 1km
  • Time: 30 mins
img_5793

Halloween at the office

Friday was another scheduled rest day which was good as my HRV had taken another dive. It was also the day we celebrated Halloween at work. In previous years, my children had come in to see the office but this year they were all too old. However, it was nice to welcome in the children of my colleagues and give out candy. As I was heading out of the office I got a mail from Harrisson that his latest Q&A on his site had been updated. It was an answer to a question from my colleague as to the reason for cramping late in a marathon and how to avoid it as well as how to avoid hamstring issues. It was very well written and I quickly shared it with all my running colleagues.

That evening I finally kept my promise and made it to the pool. The Minato Ku pool was closed for inspection so I headed up to Shibuya where the pool was almost empty as usual. I was glad to still be able to swim 1km without stopping (too much). The good news was that my leg felt great afterwards.

Saturday 29th October

  • RHR: 51
  • HRV: 71
  • Weight: 82.9kg
  • Run: MAF Run with 6 x 20 second strides.
  • Distance: 11 km
  • Time: 1 hour 5 mins
  • Avg HR: 136
  • Avg Cadence: 174

+

  • Swim: 1km
  • Time: 29 mins

On Saturday morning my HRV had returned to normal and I had an appointment with Mizogami Sensei, my local osteopathic council. I had set up an appointment the previous morning when I felt that my leg was not getting any better and I was beginning to run out of time. At this stage, I think that Mizogami Sensei is well used to me calling him urgently a few weeks before the Ohtawara marathon with some injury or other and I am always amazed at how he can find out the issue and help me out. This time he pushed my leg up and down and to the left and right before homing in on the weak spot and working on it.

After leaving the clinic I headed into Shibuya for my run and another swim. This time I ran in Yoyogi Park in the heart of Tokyo where the autumn leaves where just beginning to fall. It was very beautiful and hundreds of people where out enjoying the weather and looking for Pokemon. I found the MAF portion of the run no problem but I was still sore during the strides. I texted Harrisson afterwards and he told me to only do a 21km MAF run on Sunday with no speed work.

img_5820

Yoyogi Park, Tokyo

 

After the run I headed back to the gym for another 1km swim. After not swimming for months I was delighted to swim twice in 2 days.

Sunday 30th October

  • RHR: 49
  • HRV: 78
  • Weight: 83.8kg
  • Run: MAF
  • Distance:  21.7km
  • Time:  2 hour 3 mins
  • Avg HR: 135
  • Avg Cadence: 175
ithlete-pro-30-oct-2016

ithlete Pro 30th Oct 2016

My HRV was still in a good place on Sunday morning but because my leg was sore on Saturday, I still planned to just run 21km at MAF. The day was cloudy and a little cold and it was the first time that I wore a long sleeved shirt since spring. The run went well and I was able to run MAF at a 5:41 pace which is good for me. I hope that that means that my fitness level is good and that I can taper well.

img_0648

Marukobashi

Next week I should start my taper. I am not really sure what Harrisson has in store for me but I am looking forward to finally getting ready for my race in 3 weeks time.

Advertisements

9 thoughts on “Week 15 Training Ohtawara Marathon 2016

  1. You will do well, I am sure, you have maybe reached your training limit for this time but you have 3 weeks to recover fully.
    Don’t put too much on weight in the meantime 😉
    Good luck!

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