Well all of the four points you listed are solid ways of slowing them down tech wise. If you really want to catch up then turn more cities to science, and build a navy. Declare war on them, then move your fleets onto their dyes/fish/whales etc. This will definitely help to slow them down because they will focus on building units, and put less stress on tech, which means if they work any tiles at all for tech, its probably going to be one with a resource. But if you got your boat there you'll stop them from working that tile.
I wouldn't necessarily use your spies to steal gold, especially if they are winning the tech race. Its likely they don't have many gold producing cities, so you could hurt them more by using your spies to either:
- steal great people (specifically try to get great scientists, and if there are none then try for humanitarians and builders next. humanitarians so their city wont grow as big and therefore works less science tiles, and builder so that you can build a wonder (and add to your cultural victory total). The great people will also help you reach a cultural victory).
- stop production on important science producing buildings, like universities, libraries, courthouses, harbors. While courthouses and harbors don't directly add to science, they let them have more options when choosing which tiles to work.
- demolish a building and hopefully hit a science building? I'm not sure how efficient this would be, but its still better than stealing just gold from a technologically advanced civ.
Also, in your game, if that Japanese are only 4 techs ahead I wouldn't worry too much. I've played games where the Chinese were about 6 techs ahead of me, and I still won the space race. Not quite sure why they didn't go straight for it, as they finally got the tech when I was only a few turns from landing on Alpha Centauri. Also, they might have 4 techs on you, but what kind of techs do you have? If you have less techs, but stronger techs that cost more, than are you really losing the tech race? The techs you have might be more important and more powerful. Whereas the computer might have more techs, but they are older techs that you could research in just a few turns if you wanted to.