So, this morning I got up and did my first official Tokyo Marathon-oriented training run. I really should make a formal program I suppose, but the idea is to do several weeks in which there are are a couple of speed sessions per week before going back to three or four volume-oriented weeks that will include some longish marathon-pace runs and a half marathon (Shinjuku City, 28 January). If my body holds up.
This morning I ran 14 km all up, with six km in Komazawa Park being a speedwork session. I did seven times 400 m with a fairly long jog recovery, 1:30 to 3:00 minutes, between each one, so it was actually a little bit like a fartlek. The times for the 400-m efforts were a little uneven, but the course has some undulations and I have never done a string of 400s before, so probably OK. The times were: 84s, 80s, 80s, 80s, 75s, 81s, 76s. McMillan says I should be doing them in 79s to 84s (which I forgot to look up beforehand), so I guess it was about right.