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 16 Training Ohtawara Marathon 2016

I got back to 5 runs this week but it was not a particularly hard week. Even still, I could not hit all the paces on the Sunday run and had to miss one interval. I now have just over 2 weeks to my marathon. I think that I will be OK on the day,  but it is unfortunate that I missed several key workouts over the previous three weeks.

Week Total

  • Number of runs: 5
  • Distance: 77.9 km
  • Time:    7 hours 13 mins

Monday 31st October

  • RHR: 43
  • HRV: 82
  • Weight: 83.6kg

Monday, as always, is a rest day and I took it easy. I had planned to go for a swim after work but daughter #2 was down with a cold and I had to head straight home. The extra rest was very welcomed.

Tuesday 1st November

  • RHR: 42
  • HRV: 77
  • Weight: 83.3kg
  • Run: MAF
  • Distance: 10.8km
  • Time: 1 hour 3 mins
  • Avg HR: 136
  • Avg Cadence: 171

I went to my osteopath, Mizugami sensei, after work and then hit the streets. My hamstring was gradually feeling better and I was able to manage the run with no issues.

Wednesday 2nd November

  • RHR: 45
  • HRV: 78
  • Weight: 82.6
  • Run: MAF
  • Distance: 10.3km
  • Time: 57 mins
  • Avg HR: 140
  • Avg Cadence: 171

The plan for Wednesday evening was

  • First 5k @ MAF, the rest @ 5:20 pace

It was the first time that I had run at this pace since I admitted to myself that there might be something wrong with my hamstring and went back to Mizunami sensei. Harrisson was clearly easing me back into it. The run went fine and I felt good after it.

Thursday 3rd November

  • RHR: 48
  • HRV: 73
  • Weight: 82kg

3rd November is a holiday in Japan as it is Culture Day and we all need a bit of culture. Harrisson had written on my chart

  • A 30min swim would be very nice here

so I duly obliged and headed off to Esforta Sports Club in Shibuya for a 1.1km swim in the morning. The pool was empty and it was a lovely way to spend a Thursday morning.When I got home I made myself a delicious juice with lots of fruit and vegetables from my new juice book. I was beginning to feel like I was recovering.

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Friday 4th November

  • RHR: 42
  • HRV: 73
  • Weight: 82.3kg
  • Run: Progressive Run
  • Distance: 17km
  • Time: 1 hour 34 mins
  • Avg HR: 142
  • Avg Cadence: 172
Friday I was back at Mizugami sensei for the third time in a week and my hamstring was definitely improving. The scheduled run afterwards was as follows:
  • First 10k easy @ MAF, then 1k @ 5:10, 1k @ 4:50, 2k @:4:30, back to easy
 It was a fair bit harder than the other runs that I had done in the last week and the 2km at 4:30 pace really felt hard. However, I did manage to complete it and I was still feeling good afterwards with little soreness.

Saturday 5th November

  • RHR: 48
  • HRV: 73
  • Weight: 82.4kg
  • Run: Easy Run with the boy
  • Distance: 5.3km
  • Time: 35 mins
  • Avg HR: 119
  • Avg Cadence: 169

+

  • Run: 8km MAF Run w/ 6 x 20 sec strides
  • Distance: 8.3km
  • Time: 48 mins
  • Avg HR: 137
  • Avg Cadence: 169

Saturday was planned to be a 12km MAF run with strides but I had a very rare opportunity to run with my son so I took it and split the run into 2. It was good running with the boy even though we started in the evening. He ran at a steady pace and my heart rate stayed nice and low. After that I went down to the Tamagawa for another 8km. It all went well, even the strides, and I felt not reoccurrence of the soreness in my hamstring.

Sunday 6th November

  • RHR: 53
  • HRV: 75
  • Weight: 83kg
  • Run: Long Run with intervals
  • Distance: 26.2km
  • Time: 2 hours 15 mins
  • Avg HR: 156
  • Avg Cadence: 177

ithlete-pro-6-nov-2016

Sunday I woke to find that my heart rate was slightly elevated but my HRV was still in a good place. Actually, my HRV has been in the green for 9 consecutive days and was still trending upwards. It is clear that the reason was that I had recovered well since I had stopped the high intensity workouts for a week. That made me feel good knowing that I was not over trained and that I would be in good shape for my marathon after my taper. The only issue was that I had missed several key workouts and I could not squeeze them all into the remaining 2 weeks.

I managed to get up early on Sunday and hit the road by 7:20am. That was very fortunate as it was one of those freak days in November when it was hot and sunny. Unfortunately it is not such a freak day anymore and they are becoming far too regular. My legs did not feel sore but they were heavy and my heart rate was quickly going well above MAF. I made it down to the river where the plan for the day was as follows:

  1. 1 km @ 5:25 3km @ 13:15
  2. 1 km @ 5:25 3km @ 13:15
  3. 1 km @ 5:25 3km @ 13:15
  4. 1 km @ 5:25 3km @ 13:15
  5. 1 km @ 5:25 3km @ 13:15

I found it very tough and only managed to complete 4 of the intervals and the last one was well off the pace

  1. 1 km @ 5:16 3km @ 13:15
  2. 1 km @ 5:11 3km @ 13:15
  3. 1 km @ 5:12 3km @ 13:15
  4. 1 km @ 5:17 3km @ 13:33

Although there was a big headwind for the 4th interval, it wasn’t the only reason that I slowed down and did not attempt the 5th one. My legs were tired and heavy and I felt that it would have taken too much out of me 2 weeks before my race and opted to run home at MAF.

Now I have only 2 weeks and 3 days to the race and only a handful of training runs left. I hope that I have done enough over the last 6 months to make it all worthwhile.

 

 

 

 

 

 

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
ithlete-pro-22-oct-2016

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.

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

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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

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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

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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 11 Training Ohtawara Marathon 2016

I arrived back in Japan from Ireland at 7:30am on Friday morning, 23rd September. I stayed awake all day in an effort to beat jet lag. The plan failed. I have been having trouble sleeping all week. Going to bed at reasonable time but waking up again at 1:30am and not sleeping again until the morning. I definitely find that jet lag gets worse as I get older. I did however manage to get in a few good runs and finish the week well. Hopefully I will have turned the jet lag corner and I will be back to morning runs this week.

Week 11 was also good for some other reasons.  On Tuesday, ithlete announced that their subscription service, ithlete Pro, was now synchronised with Garmin Connect. I have been subscribing to ithlete Pro for the last 18 months and have been asking them for this function. Needless to say that I was delighted to get this announcement. What it means is that I get a Garmin Training Load score for each day I run and I can see clearly how certain runs will impact my HRV and my Resting Heart Rate. Now I just need ithlete to add alcohol consumption and I will have the whole package.

This is how ithlete Pro showed my Long Run on Saturday. I have a Garmin Training Load of 423.

ithlete-pro-1st-oct-2016

ithlete Pro Saturday 1st October – Long Run

And this is how ithlete Pro showed my Easy Run on Sunday. I have a Garmin Training Load of 164. It was also good to see that my HRV increased the day after my Long Run, although Harrisson has pointed out that sometimes there is a delay with the impact on the body.

ithlete-pro-2nd-oct-2016

I also managed to get in some shopping for my fall training and racing. A few weeks ago I had bought a pair of Adizero Takumi Sen online. I ordered the 29cm as I had been wearing 29cm Adizero Boston Boost. Unfortunately the Takumi Sen were too small and I could not return them. So I popped into the Adidas shop in Shibuya on Sunday evening and bought a new pair of Adizero Boston Boost. This time 29.5cm. I tried to buy Adizero Japan, which are lighter, but even the 29.5cm shoe was too tight for me. I was happy with purchase and the all black finish.

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Adizero Boston Boost

I then crossed the road to Under Armour and bought a tight training shirt. I like these shirts, not because the tight fit displays my great upper body, but because they don’t cut the nipples of me when I am trying to do Harrisson’s hard intervals. I expect that there will be a lot of hard intervals and tempo runs on Harrisson’s training plan for me over the next month as I count down the last 7 weeks to Ohtawara.

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Finally, the other good news that I have to share is that I got selected to run Tokyo Marathon on the 26th February 2017. It is quite amazing as there is a 13:1 ratio of people who applied to those who got selected. I did not get selected for the last few years so I am very much going to enjoy next year’s race and especially the new finish in front of Tokyo station.

Week Total

  • Number of runs: 5
  • Distance: 82.5km
  • Time: 7 hours 53 mins
  • September Total: 257km

Monday 26th September

  • RHR: 45
  • HRV: 77
  • Weight: 831kg

Monday, as usual, was a rest day and I certainly needed one.

Tuesday 27th September

  • RHR: 44
  • HRV: 69
  • Weight: 83.5kg
  • Run: Easy
  • Distance: 10.3km
  • Time: 1 hour 3 mins
  • Average Heart Rate: 135
  • Average Cadence: 170

Totally failed to get up in the morning as planned but did manage to get out to the Tamagawa on Tuesday night for an easy 10km run. Nothing too strenuous and I felt good after it.

Wednesday 28th September

  • Weight: 82.9kg
  • Run: Hard Intervals
  • Distance: 17km
  • Time: 1 hour 39 mins

Again I failed miserably to get up and run on Wednesday morning (I even forgot to measure my HRV and RHR) but I found myself again on the Tamagawa that evening doing my hard intervals. Harrisson’s plan 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)
3k progressive (1k @ 4:15, 1k @ 4:10, 1k @ 4:05), 3min very easy jog (6~7min pace)
2 x ( 2k progressive -> 1k @ 4:15, 1k@ 4:00 pace + 2min very easy jog)
1k @ 4:05 pace,
WD
As I got to the Tamagawa I noticed that there was a slight wind down river so I decided to do the 3km down wind and hope for the best. The results were as follows:
3 x 400m – 1:39 against wind/ 1:37 with wind/ 1:31 against wind
3km with wind – 4:12/ 4:08/ 4:03
2km against wind – 4:20/ 4:18
2km 1.2km against wind .8km with wind – 4:19/ 4:25
1km with wind – 4:06 

 

The run was OK up until I had to turn around and run into the wind for the first 2km where I found it very tough indeed. The humidity was very high and I really struggled. It didn’t get much better for the second 2km either although some of it was with the wind. I really felt like a spent force. I managed to get back on form for the last 1km but it felt like too little too late.

Thursday 29th September

  • RHR: 48
  • HRV: 72
  • Weight: 82.6kg
  • Run: Easy
  • Distance: 8.4km
  • Time: 50 mins

Thursday was am easy day and I ran 8km with 5km at MAF and the last 3km at 5:45 pace. It is quite interesting going from MAF ton 5:45 pace. Sometimes I can run MAF and still be at a 5:45 pace but at the end of a long summer of training I have to up the pace a bit and it felt good.

Friday 30th September

  • RHR: 52
  • HRV: 68
  • Weight: 83.5kg

Friday I had a real life event and could not run. Well, I could have run if I was able to get my ass out of bed in the morning. But I was not, so I didn’t. Some days it is as simple as that.

Saturday 1st October

  • RHR: 46
  • HRV: 73
  • Weight: 83.1kg
  • Run: Long Run with 5 x 1km at 4:05 pace
  • Distance: 32.8km
  • Time: 3 hours

The Long Run for this week was scheduled to be on Sunday and was to be as follows:

First 5k @ MAF, then 5 x (4k easy @ 5:30 ~ 6:00 pace + 1k @ 4:05 pace)
1k to 3k WD (very easy)
However, I took a look at the weather forecast on Friday afternoon and saw that it would be cool and cloudy on Saturday and hot and sunny on Sunday. I quickly switched the days. I had failed to complete this run last week as it was too hot and I was suffering with jet lag (I know, enough already with the jet lag) and I was hopping not to have the same experience.
The run itself went well. I took 2 gels with me but ended up only taking one before the 3rd 1km, which ended up being my fastest. I was very pleased to get all the 1kms under 4:05:
4:00/ 3:58/ 3:52/ 4:02/ 3:59

Sunday 2nd October

  • RHR: 51
  • HRV: 77
  • Weight: 82.6kg
  • Run: Easy Run
  • Distance: 14km
  • Time: 1 hour 20 mins

img_0640

As I missed the 14km run on Friday, I decided to do it on Sunday. The plan was as follows:

First 7k @ MAF, the rest @ 5:30 pace
I won’t lie, I had a few beers with my Irish friends on Saturday night and that may have impacted the time that I got up on Sunday morning. You can read in between the lines as much as you like but I came home by train. Anyway, it was close to noon when I got out the door and headed for the Tamagawa. Everything went well and I enjoyed the sunshine and all the people out exercising and looking for Pokemon. I really should have taken a photo of them.