Running in Tokyo/Japan - Marathon/Clubs/Track Races


Week: Monday, October 25 - Sunday, October 31

Monday AM Very easy 45 minutes. Afterwards did a 25 minute strength circuit focusing on core work.

Tuesday AM Strength Workout: 1 mile in 5:38-60 seconds recovery-1 mile of 30 second efforts with 30 seconds float recovery in 5:31-60 seconds recovery-1mile in 5:33-60 seconds recovery-1 mile of 30 second efforts with 30 seconds float recoveries in 5:30. A little slower than when I ran more or less the same session that I did 2 weeks ago, however it was a little chilly so it took me a some time to get going.

PM Easy 50 minutes

Wednesday AM 1 hour 40 minutes at a good solid pace on an undulating course with a 1.5 k hill at around 8 miles (12k) Felt really strong. Afterwards I did some abdominal work and core exercises.

Thursday AM: 60 minute progression run on a 3 lap course ( about 2 miles per loop) whereby I increased the pace on each circuit until I was running near enough to tempo pace on the last lap. Finished with strides. And then did my daily abdominal core workout afterwards.

Friday AM Steady 45 minutes

PM Tempo workout; 1 kilometre at 5k pace- 20minute tempo-1 kilometre of 30 second efforts with 30 second floats. And no rest between each segment, in other words this type of workout would simulate the demands of a 10k race- a fast opening kilometre before settling down to 10k pace and then a fast finish.

So my first kilometre was 3:15 then ran the following 20 minutes at 33-34 minute 10k pace( went through the first mile in 5:18 and 6k in 21:08). Unfortunately things got very windy after 5k which kind of put an end to my intended fast finish. But nevertheless this workout was a great confidence boost for my 10 k race next week.

Saturday: Easy 36 minutes. Tripped over but luckily no injuries. Still you can never be careful enough.

PM: Strength workout for back, pelvic and abdominal areas.

Sunday AM: 2 hours 30. Covered about 20 miles (32k)

Afterwards did my usual core and abdominal exercises. Which I shall cover in more detail when I have a free moment

Overall Mileage For Week: 80 (135 kilometres)

That was my 12th week that I've run without taking a day off. Each of the last 8 weeks have been at least 70 miles (120 k) . I'm down to 64 kilos and my resting heart rate is in the low 40s ( has been even as low as 39). And I'm feeling strong. And I feel very confident of running really well next week.There are no secrets to improving-just good old fashioned hard work.

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Comment by juergen wittstock on November 9, 2010 at 8:50pm
31 years between Jordan and me, and you're stuck in the middle! Gambarimasho!
Comment by Owain Vaughan Lewes on November 9, 2010 at 6:36pm
Thanks lads.
It's always a risk doing speedwork in the winter because of the cold. I remember doing a session of 20x400s years ago on a cold December night at Tooting Bec ( And of course like most young athletes you're out to make a statement to the rest of your squad) and getting struck with plantar fasciatis.
I hope your calf clears up soon Jordan, and Juergen I hope your problem isn't too bad.
Take care guys you're getting old.
Comment by juergen wittstock on November 9, 2010 at 6:00pm
Seems we all have problems, I was ready for
An age-graded PB, now semi-resting. Today
Just 30k bike&3k run. Hope to get back soon!
Comment by Jordan Wildrianne on November 9, 2010 at 4:23pm
Hope the ankle problem isn't anything serious. The past week has been the same for me, did a quality session last tuesday of 2 x 15 x 200m, probably one of my best sessions all year and i did it alone, but my calf went afterwards, so I didnt run the rest of the week until sunday and it was still sore. I'm doing a steady run tonight as it feels a lot better, but think it may mean that I miss the Sefton Park European Cross Country Trials. My aim is Northern indoor in Jan anyway, i want to run under 8.40 before I come to Japan and hopefully medal!
Comment by Owain Vaughan Lewes on November 9, 2010 at 10:05am
Thanks mate,
I'm hoping to race in 2 weeks. Unfortunately my ankle played up in a 10k last weekend so I've had to take a wee break. Nothing too serious though and I'm confident on getting back on the road within a week or so.
Anyway how about yours? Any races coming up for you?
Comment by Jordan Wildrianne on November 9, 2010 at 7:24am
Looks like your training very well...when is your next race?
Comment by Owain Vaughan Lewes on November 2, 2010 at 10:21am
Thanks mate. I'm definitely the fittest since coming to Namhae 5 years ago. I'll reduce my mileage slightly over the next few weeks and work on getting the legs turning over, and hopefully develop good 10k speed before I commence marathon training.
I hope your chest pains clear up soon. Have you seen a Dr yet?Could it be the early signs of Bronchitis?
Take care because you've got a marathon soon.
Comment by juergen wittstock on November 2, 2010 at 12:08am
Good Luck, mate! Keep us posted! I ran very well recently, but have some chest-pain since my 40k last Monday, hope it get's better!

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