Week 17 Training Ohtawara Marathon 2016

So Week 17 was not a very good one for me. It started off fine and I was expecting to do two hard runs to cap off my training but I felt sick on Wednesday, got worse on Friday and hopefully am making a recovery on Sunday. Anyway, this is how it went. 10 days to race day.

Week Total

  • Number of runs: 2
  • Distance: 10.8 km
  • Time: 1 hour 12 mins

Monday 7th November

  • RHR: 47
  • HRV: 73
  • Weight: 83.4kg

Again a rest day and I was feeling fine just chillin’ at home. Nothing to see here.

Tuesday 8th November

  • RHR: 46
  • HRV: 76
  • Weight: 83.4kg
  • Run: Easy run with Michael
  • Distance: 5.3km
  • Time: 37 mins
  • Avg HR: 115
  • Avg Cadence: 164

Harrisson had put Tuesday down as an extra rest day but as my boy was going for a run about the time I got home from work, I decided to go with him as it would be nice and easy. It was an easy run and I finished it feeling great although the boy refused to get into any photos with me.

Wednesday 9th November

  • RHR: 42
  • HRV: 75
  • Weight: 82.9kg
  • Run: Easy run as it happens
  • Distance: 5.5km
  • Time: 34 mins
  • Avg HR: 130
  • Avg Cadence: 162

I am not saying that it had anything to do with my run and condition, but all day Wednesday we spent every available minute checking in on the US Presidential results. It really captured everybody’s imagination in Japan. Even my wife was texting me as it became more clear that Trump would win. It was quite a shock.

I got home at a reasonable time and headed out the door to do my run. At the beginning I was feeling great as I bounded down the road and made the second corner in extra quick time. It was shortly after that that things started to go wrong. I started feeling dizzy and lightheaded. The plan was to run 5km at 4:15 ~ 4:20 pace but when I got to the river I knew that I was not up to  it and just turned back for home, stopping at a Convenience Store to get an energy bar. I don’t know what had gone wrong, but I really felt out of sorts.

Thursday 10th November

  • RHR: 49
  • HRV: 65
  • Weight: 82.7kg

On Thursday morning my HRV had dropped 10 points to 65 and turned yellow. I did not feel too bad and still had hopes of doing the hard run that evening when I headed out for work. Even as I was walking home from the station, I was trying to talk myself back into it. However, when I reached home I was admitted to myself that I was just too tired and needed to rest more.

Friday 11th November

  • RHR: 46
  • HRV: 68
  • Weight: 82.9kg

My HRV had recovered a little my Friday morning but I was feeling cold with a runny nose and sneezing as I headed out the door. I felt OK during the morning but after lunch my sneezing and runny nose just got worse and worse and by 3:30pm I had to accept defeat and head home to bed. My wife collected me at the station and 10 minutes later I had drunk a Hot Lemon drink and was in bed shivering.

Saturday 12th November

  • RHR: 44
  • HRV: 73
  • Weight: 83kg

Saturday my HRV was back to normal but I was still feeling weak and I spent most of the day in bed.

Sunday 13th November

  • RHR: 44
  • HRV: 72
  • Weight: 82.9kg

Sunday and you are probably glad that this blog post has to end. Hopefully I will be  fully recovered in the next couple of days able to get in a few more runs before my race on 23rd November.

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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.

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.

Week 12 Training Ohtawara Marathon 2016

I had an up and down this week but at end of it I am fairly satisfied. I did not run as far as I did in week 11 but my Hard Intervals nearly hit all the paces and my Long Run, although not perfect, was not too bad. I also continued to track my  runs on ithlete Pro and I am very happy that I can easily correlate the intensity of my runs with my HRV and RHR. The big event for me this week was that I passed 27 years in Japan and as coincidence would have it, the man I came to Japan with, Mark, was in town and we managed to have a beer together …. or two …

Week Total

  • Number of runs: 5
  • Distance: 76.8km
  • Time: 6 hours 54 mins

Monday 3rd October

  • RHR: 47
  • HRV: 72
  • Weight: 83.0kg

Monday, as always, is a rest day. That means no running, Jon Holmes. I know you are reading. I was pleased that my Resting Heart Rate and Heart Variability had not dived down after the weekend and went about relaxing in the evening.

Tuesday 4th October

  • RHR: 40
  • HRV: 80
  • Weight: 83.4kg
  • Run: Hard Intervals
  • Distance: 16km
  • Time: 1 hour 28 mins

As I was meeting Mark on Wednesday night I headed out on Tuesday to do the Hard Intervals. Harrisson was a little worried that it was a bit close to the weekend and suggested that I do them on Thursday, but as I had another real life event that day, I really had no choice. Getting up early in the morning is still not an option at this stage. Harrisson’s programme called for:

3k WU
WU drills
3 x 400m (1:50 / 1:40 / 1:30) with 60s rest between them, 2min rest (walking)
Tempo portion (without break)
4k -> (2k @ sub 4:05 , 2k @ 4:30), 4min very easy jog (6~7min pace)
4k -> ( 1k @ 4:05, 1k@ 4:30 pace, 1k @ 4:05, 1k @ 4:30)
WD
And for the first time in a while, I almost got it right:
3 x 400m – 1:48 1:35 1:29
4 x 1 km – 3:53 3:58 4:24 4:20
Rest 4:33
4 x 1km – 4:00 4:22 4:10 4:28
It was a hard workout and I was pleased to get most of the intervals at the correct pace.

 

Wednesday 5th October

  • RHR: 46
  • HRV: 86
  • Weight: 82.4kg

img_5717

Wednesday I had an appointment to meet Mark and headed into the TapRoom in Harajuku. It was a bit of a shame as my HRV had reached 86, which I think is a record for me.

Thursday 6th October

  • RHR: 47
  • HRV: 83
  • Weight: 82.9kg
  • Run: Easy
  • Distance: 8.4km
  • Time: 49 mins
  • Avg HR: 136
  • Avg Cadence: 170

Thursday I had a real life event and did not get home until 8:30. Still I changed quickly and headed out for the Tamagawa. It was a nice easy MAF run and I got home by 10pm and made it to bed early enough.

Friday 7th October

  • RHR: 49
  • HRV: 73
  • Weight: 83.5kg
  • Run: Easy
  • Distance: 12.4km
  • Time: 1 hour 9 mins
  • Avg HR: 136
  • Avg Cadence: 173

Friday I got home at reasonable hour and headed out to run 7km at MAF and the rest at 5:20 pace. I felt good and light and ran the last 5km a bit faster than I should have. My right foot was a bit sore as I ran the last 1km but as soon as I stopped I felt fine.

Saturday 8th October

  • RHR: 43
  • HRV: 73
  • Weight: 83.1kg
  • Run: Easy
  • Distance: 9km Easy w/ 8 x 40 sec strides
  • Time: 50 mins
  • Avg HR: 139
  • Avg Cadence: 172

 

 

I had planned to go run in the morning but just as I was about to get ready, we realised that  today was the day to bring the rabbit to the doctors. The rabbit was fine and after that we went and got lunch and coffee at Bill’s in Futakotamagawa. When I got home I headed out for my run, a little worried about my foot although it was not sore at all. The run went fine and even though I ran 8 x 40 sec strides I felt not pain and thought that everything was fine.

Sunday 9th October

  • RHR: 45
  • HRV: 77
  • Weight: 82.9kg
  • Run: Long
  • Distance: 31km
  • Time: 2 hours 39 mins
  • Avg HR: 153
  • Avg Cadence: 174

img_5726

Sunday was always going to be hard. A 31km long run with the following thrown in for good measure.

First 3k @ MAF
Then 5 x 5km (1k @ 4:05pace + 1k @ 4:30 pace + 3k @ 5:40 pace or faster) ->
continuous run, the only time allowed to take water/gel breaks are during the 4th kilometer of each 5k set)
Finish with 3km Warm Down

 

I got to bed early on Saturday night as I had to get up a 5:30am on Sunday to drop my son to the train station for his rugby game. When I headed out to the station the overnight rain had stopped and the sun was coming up. The plan was to come home, have breakfast and then head out for the run before 6:30am. Unfortunately my dear friend John in Malaysia sent me a link to the Making of Fr. Ted documentary and I started watching that as I ate. By the time that it had finished, it was bucketing down. I decided that I still had plenty of time, and as I was a little tired from the early rise, I headed back to bed for an hour to catch up on some sleep.

When I awoke for the second time, I looked out the window and it was teaming down even more than before. Absolutely lashing. I considered going back to bed again but then I decided that it was a mistake of my own making and I headed for the door. As I was walking down the stairs, the rain game down even harder and I stopped and looked at it. Would it be so bad to go back home, just for one more coffee? The rain might stop in the meantime. I looked at it again. This rain was not stopping. It would be going for the next 4 hours.

I headed outside, knowing that once I got wet there would be no going back. My Garmin synced with the satellites in seconds (this never happens on a regular day) and I had no more excuses to procrastinate. I started to run. It was murder. I started on my usual route for the Tamagawa and was soaked within seconds. I was quite anxious and my heart rate was up to 168 within 500m.

Before leaving I had joked with Harrisson that as there was a gale I would run all the fast 1km segments with the wind. He didn’t find it funny. Maybe it is a French thing. However, when I got to the river, I decided that I would run the first segment against the wind and the next three with the wind and the final one against it again.

The results were as follows:

4:11/4:26/5:06

4:00/4:19/5:31

4:13/4:24/5:34

4:01/4:21/5:26

4:22/4:31/5:32

The first 1km did not go to plan. Maybe I was not warmed up enough or maybe the wind had too much impact on me but I really struggled. The next one went much better and I was able to stay within the assigned pace. The third one I struggled again as I got near to Tamagawa-ohashi bridge. I had taken a gel 1km before it started but it seemed to make no difference. Half way across the bridge I switched into the 4:30 pace 1km and shortly after that I ran into Mika and Nick coming the other way. There were not many people out running except for an Eki-den being held at Furuichiba and I would have liked to have turned around and run with them but I had a pace to maintain. I kept running back up the Tokyo side of the river, past Gasubashi and eventually turned around at my 17.75km point.

I had planned the turn-around so that I could do as much of the fast 1km on a straight section with the wind and it worked out well as I was back on track and headed back downstream and across the bridge. I passed the drinks vending machine just after the bridge on the Kawasaki side but once the 4:30 pace 1km was done, I turned around headed back to have my first sports drink at 20km. After that I was on my way home and headed back up the Tamagawa.

The last fast 1km started between Gasubashi and Marubashi. I was tired and I struggled into the wind. I could not keep the pace during the 4:05 pace 1km but I managed it well enough during the 4:30 pace 1km. Once it was over at about 25.2km into my run, I felt a lot of pain in my right foot again. I thought that I could run it off but it was not getting any better and I considered stopping and walking back home. I did stop and take off my shoe and sock and massaged my foot for a few minutes. I then carefully put my shoe and sock back on and started to run again. I felt nothing. I was quite amazed and finished the run rather pleased with myself.

Once I got home I looked at FaceBook and saw that lots of people had left motivational messages and a video for me to go out and run despite the rain. I was very moved and very glad that I did. I then cleaned up and I started with the cold spray on my right foot. Hopefully it will have the required impact before my next run in 2 days time.

Week 8 Training Ohtawara Marathon 2016

This week did not go so well. I was rather tired at the start of the week but recovered in time to do my hard intervals on Wednesday. I then got a cold on Saturday which meant  I was not able to do my long run on Sunday. Still, as I type this on Sunday evening, I am feeling much better and looking forward to my trip to Ireland on Thursday and all the running I will do there.

Week Total

  • Number of runs: 4
  • Distance: 37.3km
  • Time: 3 hours 47 mins

Monday 5th September

  • RHR: 52
  • HRV: 76
  • Weight: 83kg

Monday, as usual, was a rest day so I did a lot of walking and little else.

Tuesday 6th September

  • RHR: 45
  • HRV: 81
  • Weight: 83kg
  • Run: Easy
  • Distance: 8.3km
  • Time: 52 mins
  • Average Heart Rate: 132
  • Average Cadence: 167

img_0532

Tuesday I got up early again and did my 8km easy run. I still had no pain in my right hamstring so I was feeling confident to Wednesday’s hard intervals.

Wednesday 7th September

  • RHR: 43
  • HRV: 74
  • Weight: 82.8kg
  • Run: Hard Intervals
  • Distance: 10.3km
  • Time: 1 hour 2 mins

img_5503

I have been finding it difficult to do the hard intervals in the morning so I decided to do this one after work at GaienMae. Each lap of the Gaien Oval is 1,325m and the plan was as follows:

Lap1: 3 x 400m (1:50 / 1:40 / 1:30) with 60s rest between them, jog to the start and walks for 2min

Lap 2, 3: 5:30 per lap (~4:09 pace) -> if you feel you cannot hold the pace after the first lap, jog 200m very easy and finish the rest at 4:10 pace or faster

Lap 4: recovery jog

Lap 5: 5:30 total time
Lap 6: Sudden death: hold 4:10 pace as far as you can, check every 100m. Each 100m
has to be run under 25s, at the first 100m under 25s, game over, and you jog back to the
start and do your WD

 

Harrisson came along just as I was warming up and gave me lots of encouragement throughout the workout. It was not a very hot night but it was very humid and I was soon sweating profusely. I managed to do the 400ms in time and then started on the laps. I completed the first in 5:23 and the second in 5:27 but after that things started to get hard. Lap 5 was 5:32, just outside the 5:30 target, and when I started the sudden death I could only hold the 4:10 place for 400m. Harrisson said that we would call this a benchmark and try to improve on it going forward.

Thursday 8th September

  • RHR: 45
  • HRV: 82
  • Weight: 82.6kg
  • Run Easy: 8.3km
  • Time: 49 mins
  • Average Cadence: 168

I managed to drag myself up early again on Thursday morning and do my easy 8km before work. Again it was a beautiful morning and it was good to get along the Tamagawa.

Friday 9th September

  • RHR: 52
  • HRV: 67
  • Weight: 82.8kg

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Friday I had to leave early for a business trip to Hamanako and I could not get any runs in.

Saturday 10th September

  • RHR: 46
  • HRV: 72
  • Run: Easy
  • Distance: 10.3
  • Time: 1 hour 2 mins

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On Saturday, I got up early and met my colleagues for a 6am run around Hamanako. It was a gorgeous morning and we had a great run. That day a massive concert called One Rock was taking place around Hamanako and we ran into thousands of kids queuing up at 6am to gain access for a concert that was staring at 3pm. Now that is dedication. Unfortunately I caught a cold either out on the run or in the air con at night and for the rest of the day I was either sneezing or blowing my nose. At 7pm, I realised that I would not be able to make the long run on Sunday and told the people that I was to meet that I would have to take a rain check.

Sunday 11th September

  • RHR: 43
  • HRV: 80
  • Weight: 84.1kg

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On Sunday I spent most of the day in bed trying to get rid of my cold. Around 5pm I started to feel better but did not get up and run as I decided that I needed to get back to full strength before I started to do anything.

 

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
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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

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Beans and more beans

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

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So this is what 25g of protein looks like

Week 4 Training Ohtawara Marathon 2016

This was my first week back at work after my vacation and it went as well as can be expected. I managed to get in 6 runs and a couple of key workouts so I consider it a success. It was also very nice to meet up with Harrisson again and get some specific instructions.

Week Total

  • Number of runs: 6
  • Distance: 80km
  • Time: 8 hours 33 mins

Monday 8th August

  • RHR: 49
  • HRV: 79
  • Weight: 84.9

Monday was a rest day and just as well. I was being to feel tired from all the traveling and the hard repetitions on Sunday.

Tuesday 9th August

  • RHR: 59
  • HRV:53
  • Weight: 86kg
  • Run: Easy
  • Distance: 8.4km
  • Time: 49 mins
  • Average Heart Rate: 136
  • Average Cadence: 171

On Tuesday morning I woke with a shock to see my HRV plummet and my Resting Heart Rate shoot up. My weight was inexplicably up as well. I put it all down to getting over travelling and dragged myself out of bed for a slow 8km before work.

Wednesday 10th August

  • RHR: 56
  • HRV:67
  • Weight: 85.6kg
  • Run: Hard Intervals
  • Distance: 12km
  • Time: 1 hour 22 mins
  • Average Heart Rate: 141
  • Average Cadence: 139

Wednesday my HRV, if not my Resting Heart Rate, was back to approaching normal but I was feeling very tired in my legs. I had the hard intervals that night around the Gaien Oval and right up to the point when I started I was wondering if I could do them. I thought that I might quit and try again the next day. Although I did not get to see Harrisson there as he had to work late, I did run into Yukiko, fresh back from Norway, right after I had completed my first set and I knew that there was no way I could quit. The plan called for 800m @ 3:52 pace or faster (3:05 total time), 45s rest, 400m @ 3:45 (90s total time), 3min active rest. Repeat 3 more times. I was able to manage the first 3 sets OK but after that I started to drift and by the end I was worn out and I limped back to the gym to clean up.

Thursday 11th August

  • RHR: 50
  • HRV:73
  • Weight: 84.8kg
  • Run: 10km Easy with 6×15 sec strides
  • Distance: 10.3km
  • Time: 1 hour
  • Average Heart Rate: 134
  • Average Cadence: 168

Although I had had a hard session on Wednesday night, I had a good rest afterwards and my RHV and RHR were back to normal. Thursday was a National Holiday in Japan and I was able to rest during the day before going out for my run at 6pm. It was a nice easy run along the Tamagawa and I had a few strides on the way home.

Friday 12th August

  • RHR: 48
  • HRV: 78
  • Weight: 85.1kg
  • Run: Easy
  • Distance: 8.4km
  • Time:  51 mins
  • Average Heart Rate: 171
  • Average Cadence: 163

Friday was supposed to be a nice and easy run after work over Rainbow Bridge. However it did not turn out that way. I guess that I was eating too much in the afternoon and from the start I was feeling sick and a little dizzy. At the half way point I stopped for a sports drink and began to feel a little better. I slowly made my way back to the Minato Ku Sports Centre thankful that it was not worse.

Saturday 13th August

  • RHR: 49
  • HRV:77
  • Weight: 84.7kg
  • Run: Hill Repeats
  • Distance: 12.7km
  • Time:  1 hour 40 mins

IMG_5393

On Saturday morning I had arranged to meet Harrisson at the Akasaka Palace for the hard hill repeats. I had told him that I would meet him at 8am but I slept in until 6:45am so I did not get there until 9:30am. Actually sleeping in was not entirely unintentional. As I had not been feeling well on Friday night I decided to sleep for as long as I could, assuming that I would wake at 6am. The extra 45 mins were very welcome.

IMG_5400

Drills

The plan was for hill repetitions (8x60s) except that you will start each rep with a 90s isometric squats for the first 4 reps, and 60s for the last 4. It was murder. I believe that the idea is to build up lattice acid in the legs with the squat and then practice running in that condition. It is very hard to run after a squat as I had discovered last week and much harder to run up a hill. My squats were terrible but fortunately Harrisson was there to help me out and take photos and videos. Eventually was able to do one half decently.

Sunday 14th August

  • RHR: 56
  • HRV: 66
  • Weight: 84.8kg
  • Run: MAF (sort of)
  • Distance: 28.1 km
  • Time:  2 hours 48 mins
  • Average Heart Rate: 138
  • Average Cadence: 169
IMG_5419

The view from Fuji TV 24th Floor

The plan for today was to get up at 6am, do my 3 hour run and then bring the boy to Odaiba where Fuji TV was having an event with all his favourite anime, Dragon Ball and One Piece. Unfortunately I did not get enough sleep so when I woke at 7:30am it was already too late to start my run and even if I had we would be too late getting to Odaiba. I decided to swap things round and head to Odaiba first, take a nap in the afternoon and then head out for my long run around 6pm. The back up plan worked but I did far too much working around Odaiba and standing in queues. It can’t be helped and I put a brave face on it (I hope) and the boy enjoyed himself.

Today’s run was 22km to 28km at MAF. Harrisson told me not to worry about completing the full 28km as I may be sore from the previous day but as I had missed the last 2 long runs I wanted to get one under my belt. As I was quite tired, I decided that I would just take it 1km at a time and try to get through it. If I felt sick or sore I would head back. As I was running MAF, the pace was not too bad. I just tried to keep my view at 25m in front of me and my cadence as close to 170 as possible. It all worked well and I made it to the turn around point without stopping for a drink. There I had 500ml of water and headed back. I stopped 3 times on the way back and only drank water. I was quite happy about that.