Week 18 Training Ohtawara Marathon 2016

And so ends my 6 months of training for the Otawara Marathon. It starts in 2 and a half days and I would like to think that I am as ready as I ever will be. Of course that is not true. The amateur runner with a job and children and other commitments will never be as ready as he ever will be but he can be as ready as as he could hope to be. There have been many real life events that have interrupted my training over the last few months. Some I could not have avoided, some I chose not to avoid. At the end of he day, the overall choice was my mine and I will live with it. I have trained as hard as I wanted to and not as hard as I could have and I when I out my toe on the line on Wednesday I will know that this is my race.

Now all I need to do is to get three good nights sleep and eat well. There is no more running to be done until 10am on Wednesday.

Week Total

  • Number of runs: 5
  • Distance: 40.3km km
  • Time: 3 hour 35 min

It was good to complete five runs and 40km in the week before the marathon even if three of the runs were 5km. Last year I completed 3 runs and 28km but I don’t think that you can compare one single week. However, I have always been lax the week leading up to a race and I feel that this has been a problem. We will soon find out if the extra runs will have had any benefit.

Monday 14th November

  • RHR: 45
  • HRV: 67
  • Weight: 83.6kg

Although Monday is generally a rest day, I had hoped to run as I was getting over a cold and had not run over the weekend. However, when I got back from work on Monday night it was raining. I generally don’t care if it is raining or not, but this time it was too close to my race and I was afraid that my cold would start up again. So I took some extra rest and hoped that I would get better.

Tuesday 15th November

  • RHR: 43
  • HRV: 72
  • Weight: 83.4kg

Tuesday I had a real life event after work so I could not run. My cold continued to improve.

Wednesday 16th November

  • RHR: 53
  • HRV: 61
  • Weight: 83.7kg
  • Run: Easy
  • Distance: 5.3km
  • Time: 29 minutes
  • Avg HR: 146
  • Avg Cadence: 175
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Autumn in Chiba

On Wednesday I woke up feeling terrible. Life had eventually caught up with me and I was miserable. Unfortunately after waking at 5:45 I could not go back to sleep so I went out and did an easy 5km. This was my first run in 7 days. Totally unplanned and unpexpected I made it out the door just after 6am and broke the spell.

Thursday 17th November

  • RHR: 47
  • HRV: 72
  • Weight: 84kg
  • Run: Easy with 8km at goal HR
  • Distance: 14km
  • Time: 1 hour 13 minutes
  • Avg HR: 154
  • Avg Cadence: 173

On Thursday I was feeling a lot better so Harrison gave me this workout to see how I was fixed for the race.

  • 3km easy warm up with 3 x 15 sec strides
  • 8 km @ 165 ~ 175 heart rate which was the same as Ohtawara 2015
  • 3km easy cool down

 

This was my first hard run in over 10 days and it went well. I was able to run the 8km portion in 36:31 which is at a 4:34 pace and with an average HR of 169. The first half was  better than the second half as I was wearing too much clothes and I started to heat up when I was running into the wind on the way back. However, my right foot was sore right after I had finished the 8km part and I had to take my shoe and sock off to massage it. I then ran home very gently.

Friday 18th November

  • RHR: 47
  • HRV: 72
  • Weight: 83.4kg
  • Run: Easy
  • Distance: 5.4km
  • Time:  30 minutes
  • Avg HR: 133
  • Avg Cadence: 171

Friday was another easy day with 5km around the neighborhood. I was finally winding down.

Saturday 19th November

  • RHR: 50
  • HRV: 72
  • Weight: 83.3kg
  • Run: Easy with strides
  • Distance: 5.3km
  • Time:  29 minutes
  • Avg HR: 140
  • Avg Cadence: 172
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Juicing

Saturday was an easy 5km run with 30 seconds of strides at the end of each 1km. It went well and I was finished before lunch. I made myself a whooping big juice with beets, curly kale, apple, turmeric and wheatgrass to celebrate before heading out to see the art exhibition by my friend George and meet my other friend Alan who was over from London.

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George’s Art

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Alan in Japan

Sunday 20th November

  • RHR:
  • HRV:
  • Weight: 83.7kg
  • Run: Easy with pace work
  • Distance: 10.3km
  • Time:  53 minutes
  • Avg HR: 150
  • Avg Cadence: 177

On Sunday morning I got up at 5am to bring my son to the train station for his rugby game. I got up as soon as I woke up so I had no chance to take my heart rate or HRV. After dropping him off I went back to bed for 3 hours before heading out for my last training run just before lunch.  Harrison hag given me the following:

  • 3k easy, 500m @ 4:05, 1000m @ 4:15, 3k @ 4:25 ~ 4:30, WD

and it went  to plan. I ran it at

  • 500m in 2:00
  • 1km in 4:09
  • 3km in 13:01

with no serious impact. I then went home and spent the rest of the day getting my car tested. I finally succeeded sometime after 6pm.

 

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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.

Week 14 Training Ohtawara Marathon 2016

Week 14 was a hell of a week, and not in a good way. I saw my HRV tank the day after my long run, recover a little and then drop again. I couldn’t complete my midweek hard intervals as I was just too tired and had to turn around and head home. My long run was miserable but at least I completed the distance. The only good news is that my foot pain did not return and I am nearly finished. My race is in just over 4 weeks which means that I can start to taper soon and hopefully recover some badly needed energy.

Week Total

  • Number of runs: 4
  • Distance: 58.2km
  • Time:   5 hours 17 mins

Monday 17th October

  • RHR: 58
  • HRV: 55
  • Weight: 82.6kg

I had a hard run on Sunday and woke Monday to see my HRV plummet to 55 and my resting Heart Rate shoot up to 58. It is very unusual for my RHR to be above my HRV and even if Monday was not a rest day I would have taken one.

Tuesday 18th October

  • RHR: 48
  • HRV: 73
  • Weight: 83.5kg
  • Run: Easy
  • Distance:  8.4km
  • Time: 48 mins
  • Avg HR: 136
  • Avg Cadence: 171

On Tuesday morning my HRV and RHR had returned to normal territory and I congratulated myself on only needing one day to recover from such a hard run. I got up at 5:30 and headed for the Tamagawa River for an easy run. The run went to plan but my legs felt very tired for the rest of the day which is very unusual for me.

Wednesday 19th October

  • RHR: 48
  • HRV: 67
  • Weight: 83.6kg
  • Run: Hard Intervals – FAIL
  • Distance:  7.2km
  • Time:  46 mins
  • Avg HR: 128
  • Avg Cadence: 153

I spent Wednesday walking around Data Centers which, while very interesting, is not the best preparation for Hard Intervals. I got home and took a 30 minute nap and then headed for the Tamagawa again. I knew from the beginning that I was not in good form. I was lumbering along and every step felt heavy. I got to the river and did my warm up drills and then 3 x 400m. By the end of them I knew I was done. Sometimes I feel bad after the 400ms but once I start the intervals I feel fine again and can continue. I knew immediately that this was not one of those days and I finished my isotonic drink and started my slow jog for home.

Thursday 20th October

  • RHR: 45
  • HRV: 72
  • Weight: 83.2kg
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With my former colleagues talking about old times

Thursday I had a real life event and had not planned top run. As with Monday, even if I had nothing on I would not have been able to run. I still feeling tired and glad I could rest.

Friday 21st October

  • RHR: 52
  • HRV: 66
  • Weight: 83.5

Friday was another real life event and no running. I was feeling a bit less tired and got the results of my health test from the previous week. All the results of my blood tests were virtually the same as last year which is very good news as I have not eaten any meat all year. Maybe this vegetarian life is not so bad after all.

Saturday 22nd October

  • RHR: 52
  • HRV: 61
  • Weight: 83.5
  • Run: MAF with 8 x 40 sec strides
  • Distance: 12.4km
  • Time: 1 hour 7 mins
  • Avg HR: 139
  • Avg Cadence: 178
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Low HRV on my ithlete Pro and the overall trend (Blue Line) is continuing to drop

Saturday morning saw another drop in my HRV and a clear indication that the trend was heading south. I took an extra rest in the morning and headed out around noon for my MAF run with some strides thrown in for good measure. The run went fine and I enjoyed the strides and trying to complete 200m for each 40 seconds. I never did.

I was rather tired at the end of it so I made myself a large Beet juice with carrot, lemon, ginger, turmeric, celery and spinach. I then had a nice nap hoping to prepare myself for Sunday.

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Sunday 23rd October

  • RHR: 45
  • HRV: 79
  • Weight: 83.1
  • Run: Long Run w/ goal paced segments
  • Distance: 30km
  • Time: 2 hours 36 mins
  • Avg HR: 160
  • Avg Cadence: 176

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I knew things were not going well his week. My HRV was on a steady decline, I had failed to complete the hard intervals on Wednesday and I missed runs . I had to put things back on track. So I decided not to drink my usual beer(s) on Saturday night and head to bed early, get up early and do the run early. Of course the best-laid plans of mice and men often go awry. I did manage to not drink beer and to go to bed early, but I had not reckoned on not being able to sleep and as I checked the half-time scores of the English Premier League on my phone, I knew things were not going to be easy the next day.

I eventually dragged myself out of the scratcher sometime after 7am and after dropping the Missus off at the station, I started to get ready. Harrisson had told me that he would meet me somewhere along the Tamagawa so I did not want to hang about. This week’s run was even more complicated than last week and I wrote it on my hand again as there was no way that I would remember it.

3k WU @ MAF (include a 2 x 30s strides randomly @ HM pace during that)
2k @ 4:05
6k @ 4:30
8k @ 5:30 
4k @ 4:25
1k@ 5:30
4k @ 4:25
WD as far as you want to end up in the 30~33km range

 

I got down to the Tamagawa River without any hassle and started the first section. It was hard enough as I ran up to Futakobashi and then turned around to run all the way down to Tamagawa-Ohashi. I knew that things were not getting any better as I thought that I had been running into the wind only to turn around and think the very same thing. I kept going and managed to keep the pace within range.

It is always difficult switching from 4:05 pace to 4:30 pace as I instinctively want to take a rest. Today was no different and I was playing catch up until the end of the 6km and just managed it with one second to spare. Moving from 4:30 pace to 5:30 pace is a dream and I began to feel good again. I stopped at the rest station just before Tamagawa-Ohashi and had a gel and a sports drink. After a couple of minutes Harrisson came along and we continued along together over the Tamagawa and up past Gasubashi where we turned around again and retraced our steps back to Tamagawa Ohashi where the next hard section started.

This time I suffered miserably and could not keep up with Harrisson as he gracefully ran back up the Tamagawa. My pace kept dropping and during the 1km @5:30 I stopped for water and another gel. Harrisson told me to cut this one to 2km and I readily agreed. I could not keep 4:25 even for 2km and was very glad when it was over.

  • Target 8:10 Actual 8:02
  • Target 27:00 Actual 26:59
  • Target 44:00 Actual 44:20
  • Target 17:40 Actual 18:45
  • Target 8:50 Actual 9:36

All in all a very miserable day despite Harrisson’s good company and encouragement. However I can take some solace from the fact that I have now completed four 30km runs in October with some crazy ass goal pace segments thrown in. I always say that four 30km + runs the month before a marathon is a must and now I have completed that.

I said goodbye to Harrisson at Kita Mikata and began the slow jog home (again). He told me that the good news was that I was near the end of the hard stuff and I could start the taper in the next week or so. And I am not injured so it is not all bad. I won’t do any running for the next two days and I might try to reacquaint myself with the local swimming pool which I have been neglecting for several months.