Note: This post is not about Deak, training shoes vs. racing shoes, VAAM, who the best runners each state are, cutting down runners, drugs in the sport, how to run 200 miles a week, etc. If you wanted this, go elsewhere.
I relatively new to this board, but I have seen posts that have shown an interest in Japanese running and/or were curious about the training and running here. I?fve lived here about 5 years and IMO the Japanese men and women are arguably the best marathon runners in the world (in terms of depth). You could chalk that up to environment, genetics, work ethic, support, diet, coaching, and/or a combination of all of these factors. The people have a love for running and the marathon that I would compare to Americans love for our football. Generally speaking, it is VERY well respected.
I?fll quit beating around the bush. I am curious. Who among you and your running buddies have an interest in training/living overseas in Japan. If you are please continue reading. I have been considering this proposal for quite a while, but for me personally I haven?ft been able to do this until now.
This is not an opportunity to run with a corporate-sponsored team, or Jitsugyoudan, but an opportunity to work part-time teaching English while you train to improve as a runner. Another note is that this program is just in its infancy and is currently looking for corporate or private sponsorship
Focus: Develop marathon and 1/2 marathon runners, so they can improve in these events. For example, taking a 2:20 runner and helping them to run 2:15.
General qualifying standards (must have run or shown ability to run)-
10km- under 30 min.
15km- under 46 min.
10mi- under 49:45 min.
20km- under 1:03
1/2 marry- under 1:07
marathon- 2:22 or faster
Provided for athletes: part-time job working an average of 4-6 hours a day, 5 days/wk teaching English to Japanese students of various ages for a wage of about $12-18/hr; room in shared house; some meals and/or food; help with shoes (if you are below a size 10 1/2); transport and assistance with race entry into domestic and international races; free individualized coaching by experienced runner with an exercise physiology background and 5 years of practical coaching experience with the willingness to try new things; a training group (the more the merrier, currently only myself and several runners); access and transport to training facilities (track, running courses, weight room w/treadmill, pool/Jacuzzi/sauna, etc.); free Japanese classes; support from an enthusiastic team, community; free ADSL access; several training camps throughout the year; discounted medical costs; and a wealth of cultural experiences that come with living in a foreign country (including if desired home stays with Japanese families).
Situation: Geographically located on Honshu (island below Hokkaido) in the Kanto plain about 40 km north of Tokyo and about 60 km ENE from Narita International airport (near Sakura where a large number of Japanese women runners are based, including Q-chan). We have access to good public transportation (bus/train); however there is no train station in town. The nearest is 15 min. drive by car. The area is densely populated, but the town itself has a country feel and has a population of almost 23,000. Sorry no McDonalds. As far as climate, we have 4 seasons. Winter is dry, but mild hardly going below 0 and an average of over 40F for a highs. It is very rare to have snow in town (I have experienced it 2x in 5 years. Springs are nice and usually sunny (80F and sunny today) summers are hot and humid the average high temperature in August is 37C or almost 100F and it is common to have 100% humidity. However, due to the rainy season in June and the start of July, those months are humid, but not so hot. Therefore, in August, it is a must to run early in the morning (6 AM) and later at night (after 7PM). The fall is dry and temps in the 60s and 70s. We are at sea-level. The town?fs English homepage?fs link can be found below.
This program is not for people who: 1) think that they don?ft have to work hard to achieve success in running; 2) get homesick easily; 3) are afraid of doing new things in their training, and especially afraid of high mileage; 4) aren?ft patient and unwilling to commit a year to the program; 5) want to eat McDonalds everyday and must have English TV; 6) feel they need to train at altitude to succeed; 7) currently have a coach that they want to stay with; 8) are married or in a relationship that won?ft be able to handle the strain of the distance; 9) aren?ft team players; 10) can?ft or won?ft live with others; 11) have to have a lot of money to live; etc. I?fm sure there are some other things I have missed.
I don?ft know if you can post multiple links, but here is a link to the weather in our area for the next few days:
There isn?ft one perfect type of training for everybody. Individuals have individual needs when it comes to their regimen. Training to one's strength is a priority, but also improving one's weaknesses is a secondary goal not to be ignored. Active participation is encouraged between the athlete and coach. However, there are several principles that I believe are consistent when it comes to training for the longer distances(10km and up). Remember none of this is entirely written in stone. Some general training principles of training, for the marathon include:
1) Volume and Assimilation- Avg. mileage anywhere from 80-130 miles per/wk. depending on phase of training the athlete is in and the assimilation to training. If you aren't used to doing this mileage it will take time to do so and that is what the aerobic base phase (a below) is for.
2) Periodization?@By managing the program through phases, further devided into cycles, such as a 20 week cycle, divided into with 5, 4-week cylces, which consist of 3 1 week cycles ending with one "recovery" week (ie.; 1 workout and 2/3 the volume of the largest week) allowing for regeneration and adaptation of the training. The goal is to try to time the person's peak performance for their goal or most important race of the year. The phases generally include: a) 8 to 12 weeks of base/aerobic training, depending on person's aerobic background. The runs are done at 65-75% of your HRR (max heart rate- resting heart rate=R. R x intensity (in this case .65 or .75)= U U + Resting HR= N. N is the HR you want to be running at. Towards the last 4 weeks you can begin 3-6 mile AT runs at around 82-85% of your HRR 1x/wk; b) specific training towards the marathon. The marathon build-up period is generally 16-20 week period. A half marathon build up is generally 10-12 weeks. C) 7-14 day taper prior to event (for marathon). D) 1-3 week post-race recovery phase. Then back into training for the next goal, race or set of races. This training is interspersed with racing (of course not at the expense of good training) every 2-3 weeks to evaluate how the training is going and to give us some feedback as where the athlete has improved or is in need of improving and what kind of fitness they are in.
3) Specification. If the goal is to run a half marathon, the runner doesn?ft have to run 35km for their long run. However, for the marathoner, I believe that they should build up to a long run of at least 38km (24 miles). Also, if they don?ft have sub 29 min. 10km speed, if I feel they can due so without incurring an injury, running over the marathon distance has benefit in terms of fuel economy. I also believe that tempo (lactate threshold) runs and marathon goal pace runs, not intervals are at the core of a good marathon. VO2max, or speed, does have it?fs place, but it shouldn?ft be done at the expense of these runs. Every workout should be focused on the end result and should be a specific goal or purpose for each one. Sorry, I have gone to so much detail on a general post, but if you are interested in this opportunity, have questions, and you would like to further discuss training specifics let me know at the above email. Again, I'm not saying this is the best, or only way to train. It is just an option for those interested.