Trying Hard in Tokyo

Ohyama!! My favourite running race in Japan

Here is my race report about the Ohyama Tozan race that was held last Sunday. It will be sent out to the Namaban mailing list soon. The picture here was taken at the race and came from yesterday's posting on "Japan Today"

51:09 - 17th place out of 420 in the 40’s age group. (PB by 2:24 over a slightly longer course). After wishing all morning that the race would be called off due to the heavy rain, I decided to do it with a plan of going hard on the road section and then taking it easy on the stairs as the footing was probably slippery and dangerous. But luckily the rain eased off to a light drizzle at the start, and when I reached the stairs I found the footing to be ok, so I was able to keep going at pace. Was not passed by anyone at all from the about the 2km marker onwards when the race settled down, and I was able to steadily pass dozens of runners until the finish. The last 1km was difficult and slow as the way was blocked in narrow sections by the back markers from the older age groups until a few yelled “sumimasens” cleared the way for me. This is definitely my favorite race in Japan! Thanks go out to Gareth, Jaynie and Adam as our meeting time of 7:00 am prevented me from me being a wuss and going back to bead on a cold and rainy morning.



Tri Training Weekending March 12th.

Swim: 5,500m
Bike: 5 hours
Run: 38km
Total: 12 hours

I now have my personalized training program for IM Japan all mapped out. Looks tough, but doable and should see me to my goal. Below is what my coming week's program looks like, I will have no life until mid-June!! But this is what I live for!

Monday - 12th Mar AM:

PM:RUN - 20 MINS EASY / BIKE - SPIN SET 60 MINS, keep in zone 2, work some hard gears
8 mins 110rpm 75% - 2 mins big gear 70rpm 85%
Comments:

Tuesday - 13th AM:RUN - 40 MINS EASY RECOVERY

PM:SWIM - 4k set, lots of strength - sprint work
STRETCHING / SWISS BALL / CORE WORK !
Comments:

Wednesday - 14th REST MORNING (or light gym - core - strength work)

PM: RUN - Track Interval, group

Comments:

Thursday - 15th PM:BIKE - 90 MINS (alt, 20mins easy, 10mins big gear 80rpm or less, 75-80%)

PM:SWIM - SQUAD or SET / 1k fins 50 slow, 50 1arm, 1k 100 fast-easy, 1k paddles-pull-band
1k fins kick
Comments:

Friday - 16th AM:REST DAY !

PM:

Comments:

Saturday - 17th AM:BIKE - ROAD / LONG, include 3x20 min aero efforts, big chain 75% - rest is easy spin
RUN - 30 MINS EASY OFF

PM: SWIM - 2k (500 easy, 1500 paddles-pull-band)
Comments:

Sunday - 18th AM: RUN - 2HRS (group) EASY

PM:BIKE - 2 HRS SPIN EASY
RUN - 30-40 MINS hold even pace & tempo 80%
Comments:4 HRS +

Notes SWIM - X3
BIKE - X4
RUN - X6

posted by Keren_m @ 1:53 PM