RUNNING: WEEK TWO

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So that takes  care of week two on my 12 week plan to get back into running. Pretty easy week I admit but I am in no great hurry.

SUNDAY: After running long the day before and falling over hurting my knee and side I was not up for much. A fairly  quick 5 km. Weight 68.3 Kgm on the first day of the year.😢  Only slight pain in knee but side hurt the whole time.

img_0196MONDAY : Didn’t feel that good so only ran a slow 5 km in the dark by myself. Picked up near the end. 😪 Side still painful.

TUESDAY: Good group run with a group of friends. Covered 21-22 km which was ok although had many stops for photographs etc. Enjoyable time. 😁

img_0209WEDNESDAY : Met fellow Namban runners in the park. Did not train with them as I want to take it easy at this stage and just slowly ease myself back into running.Ran about 40 minutes along  the paths in the dark. Was it ever cold !! Good outing.😀 Tamami said my face had gone a bright red !!😱

img_0210THURSDAY : Using newly purchased racing flats ran a quick 20 minutes with a number of surges. Wind made the whole exercise very interesting. Felt a little sick but no big deal. Chest still hurts but only when I run.

FRIDAY : Didn’t get out till late so just ran the same as yesterday increasing the pace bit by bit near the end. Wore my other NEW pair of racing shoes. Weight 68.2 Kgm. Still eating too much. GYM: Hard gym session….I need more strength.

SATURDAY : Met Nambanners and ran some hill sprints. 8 hills. Still not very fast but getting there if somewhat slowly. This is not that demanding and  is lots of fun to do. A little dizzy but kept moving so all OK.Went to Starbucks afterwards with team mates….not a place I would ever think of going but it is fun to do something outrageous now and then 😱😱

img_0208TOMORROW I will meet fellow Nambanners for a ‘ long’ run. Pace will on for from the start so I will not be able to stay with them….still lunch afterwards will be good. We are going to a place that serves Pizza so it looks like another wild eating adventure.

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Marathon in a Month

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Only FIVE weeks until the Melbourne Marathon. I am still trying to follow the schedule of Champion Marathon Runner,Pat Carroll. However after becoming quite ill after last Sunday’s 30 km run with friends my confidence is pretty low.

MONDAY : Pat said ‘ rest’ and after a miserable run the day before I was happy to do so. Ran 3 km.whole body felt sore.

TUESDAY: Plan was 50 minutes. I did not time my run but probably  a bit less than that. I ran the last km hard in 4.46. Legs still sore from Sunday’s run. Or maybe that was just in my mind.

WEDNESDy : Plan was for 90 minutes. Again I wimped out. Raining heavily the whole run,I managed a fairly quick 10 km over a hilly course in just over 52 minutes. Felt a lot faster. It was getting dark and I stepped in lots of puddles. Hills did not help either.

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THURSDAY: Schedule said 50 minutes. Again heavy rain ( does it never stop). Ran my usual 6 km. Felt a bit sick but glad to have done it in so miserable conditions.

FRIDAY : Working hard all day and could not run. Ran 3 km in the evening in the dark. RAIN at least had stopped.

SATURDAY: Plan was 50 minutes but decided to save my self for Sunday’s long run. Ran 5 km with Julz in beautiful weather ( this is Melbourne of course).

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SUNDAY….LONG RUN…….I was going to try 30 km  and avoid being ill like I was last week. A week ago I was dizzy and could not even stand. I don’t think this should be the case. New plans needed.

Tamami and I drove about 11km from home then left the car. We then ran home. It was 11 degrees but the rain made it feel a lot colder. After an hour I stopped and drank some water and had a gel. We then did a U turn and ran back to our starting point. My foot was hurting most of the way and Tamami was also struggling but still helping me along.

At 20 km I stopped again and had a gel and drank the remainder of my water. Tamami then went back to the car and drove home whilst I did another U turn and ran home.

I tried to run a bit faster. Even though it does not sound that fast my last 3 Kms were 5.13….5.10….4.48. Over some solid hills ( although perhaps going down the other side might have helped).

When I finished running Tamami met me and gave me a banana to eat. I didn’t feel that bad and certainly didn’t faint and did not even collapse on the ground. So that was a big plus.

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An OK run but I am well aware that I stopped at least twice and that 30 km is well short of the Marathon distance.

ONE month to go.

Oh and my weight is now 65.2 Kgms. Resting Heart Rate 43.

 

MARATHON: Struggle.

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With six weeks to go until the Melbourne Marathon I am still trying to follow the schedule set out for me by Marathon runner Pat Carroll.

My latest week of training finished with a long run which had both good points and bad.

Monday : Pat said ‘ rest’. I was still sore from the Half Marathon race the day before so I ran an easy 3 km.

Tuesday: Pat said ” 50 minutes”. I ran for 25 minutes and then did a U turn. Finished in 48.20 which was maybe too fast. Right calf still sore from Sunday’s race.

This black and white photo is of Tamami and I after the Long Run. I was certainly very well at that time. But it was not to last.image

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Wednesday: Pat said ” one hour “. Tamami drove me away from home and I ran home. I had hoped it would take me 60 minutes but did it in 50. Ankle still very sore. Had to stop three times for road crossing so not really much of a run but better than nothing.

Thursday: Pat said ” 50 minutes”. Warm day (22 degrees). Leg still sore. Ran an ok 6 km with a strong finish after a very slow( limping) start.

Friday/Saturday: I knew if I was going to have any chance of running on Sunday I could not do much these days. ran 3 Kms on both days.Ankle still hurt and I had a slight cold. Also not sleeping well as of late. ( I have lots of excuses )

Sunday : LONG RUN : met up with two young friends and Together with Tamami ran along path near the sea.

We started at a moderate pace and ran the first 14 Kms together. When the others stopped for a drink ( I never stop or drink) I increased the pace and ran away from them.

I was going quite well and was well ahead. despite my foot starting to hurt a great deal I planned to try and push the run hard for the next 11 km. Then just in front of me  just after 19 Kms a young guy crashed his bike in dramatic fashion. It actually flipped and landed on top of him. Being such a nice guy I stopped and helped him. The others then caught up.

Tamami who is just starting her  Marathon Training finished at 23 km and I ran on to complete about 30 km. A bit weary at the finish but generally ok. No trouble walking to the car and changing and of course taking a selfie for Face Book. 🙂

Back to the car and then to a nice restaurant for some coffee and lunch with running friends and a couple of other runners.

Unfortunately just as my meal arrived I started to feel bad….then really bad. I tried walking down the street but could not do it and sort of collapsed on the street….although I did not faint. Three people came up and offered to call a doctor ( or ambulance!). Bit of Karma….I help some bike rider and then strangers offer help to me !

Felt incredibly bad and thought I would pass out. All I could do was sit with  my back against a fence whilst people walked by thinking ” what is up with this guy sitting on the ground in a cool track suit?” 🙂

Tamami drove me home and I spent the rest of the day on the bed watching the football…..well actually this is often my Sunday activity. 🙂

I am thinking that my no water policy whilst training can be changed perhaps. Also I think I should eat something just after I finish a long run.

MELBOURNE MARATHON : 7 WEEKS

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Only 7 weeks until the Melbourne Marathon and I am struggling a bit. Sore foot still troubles me and I am having to force myself out the door to get onto the roads in the evenings.

I am following Pat Carroll’s coaching program although for most of this week I really did not do much. As follows :

MONDAY: I ran around 30 Kms the day before in about 2 hours 45. As I was pretty sore I took a rest day. In the morning I pushed weights for an hour in the gym and in the afternoon ran a slow 3 km.

TUESDAY: Still did not feel great. Ran 7 km with Mi Chan in light rain.

It is now September….race is next month !!!!

WEDNESDAY: Just could not get the motivation going so ran the reverse of yesterday’s run of 7 km. Running again with Mi Chan ran 46 seconds faster than yesterday.

THURSDAY/FRIDAY/SATURDAY:  Ran 3 km each day. Had a small cold and leg hurt.

SUNDAY: HALF  MARATHON RACE:

My PLAN was to run the Melbourne Marathon in such a time that would qualify me for an Age Group Elite start. However for the NY Marathon you can also qualify with a Half Marathon time.

One of the many troubles with my running these days is that I train very slowly. I run maybe around 5.30 per km at training.

I sometimes finish faster but rarely run 5 minute pace. For the race on Sunday I planned to average 5 minutes exactly which would get me the qualification time.

Parked the car 2 Kms from the start and ran to the line. I think this was a good move as my leg always gives me trouble first thing in the morning and a warm up run helps.By the time I was on the start line I was no longer limping.

Pat suggested taking a gel one hour before the race which I did. This may have helped. Certainly did not hurt me.

START: Ran the first 3 Kms in 4.51,4.44 and 4.55. Time in the bank but unfortunately it felt fast. Fast for me !

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Race was on roads which I like but had to be run in long laps and each lap had a hill….not a big hill….but a hill.From 5-10 km did not feel well but tried to keep below 5 minute pace. 4.59/4.55/4.58/5.04/4.59

After half way I started to count down the laps…9 to go…8 to go. Time ok 4.53/4.57/4.57/5.08/5.01

Struggled a bit after 15 km but kept in mind I had time in the bank and after getting up the hill for the last time I could run home hard. Km time 15-20: 5.01/5.03/5.05/5.06/5.06

Finally turned for home….last full km 4.43 ( fastest for the day)….last couple of hundred meters ( I made distance 21.2) was run at 4.17 pace.

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My aim was to run at 5.00 minutes per km….my average time was 4.59.

Made the qualifying time for the New York Marathon 2017.

I found this a hard enough run. Certainly I can do better.

MARATHON training :Onwards

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Ten weeks until the Melbourne Marathon. Following program set for me by 2-9 Marathon runner Pat Carroll.

I am trying to run and follow the program but it is far from easy. My foot/heel never seems to get better although perhaps wearing new orthotics is helping somewhat.

My week of training was as follows…first is what Pat says I should do and following that is what I actually did.

MONDAY : Rest day. I ran a solid 26 km the day before so I was not feeling up to much. Ran an easy 6 km with Mi Chan. Whole body hurt. 😦

TUESDAY : Pat said do a 3 km Time trial. However I just did not have the will power so did an easy 3 km and then 15 hill sprints. Also went to the Gym and worked hard on both upper body and legs.

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WEDNESDAY : Plan was to run 80 minutes. I ran for 80.03. Did not go well as I was ill after 40 minutes. First time I have stopped to be sick during a training run. Ran the last couple of Kms hard.Right foot very sore.

THURSDAY : Plan was to run for 50 minutes. I ran for 50 minutes. Not too bad. Ran the first Km with Mi Chan which was good and probably helped me. Also wore light shoes which  made me feel more like a real runner  rather than a sick slow fat plodder with a limp.

 

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FRIDAY : Pat said 30 minutes. I only ran for 15 minutes as my leg hurt and I had a race the next day. A bit lazy I know. 😦

SATURDAY : Morning….ran a fairly quick 3 km with Mi chan. Leg hurt a lot but I kind of expect that. A bit lazy I know but with the race in the afternoon I did not want to run too far.

RACE : Went ok. Finished 9 th and won my age group. Not really my surface with stairs to climb up and down and about a km at the end on sand. I could have run faster but was not brave enough to push the pace early in the race.

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SUNDAY: This is long run day but I felt sore from yesterday and just did not have the will power to run. Did a steady enough 7 km pushing up some hills. Felt a bit sick. Leg hurt a lot.

SO….an up and down week. Got a bit of running in and a race so I suppose that was OK. I certainly have a long way to go before I can run the Marathon.

I read Frank Shorter’s new book…he says ” Ride the Pain “. I will try Frank.

Marathon Training Week Three.

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I have now completed the third week of the training schedule written for me by champion Marathon runner Pat Carroll.

Week was ok I suppose although I still have a great deal of difficulty with my sore leg/heel/foot.

At least my heart rate seems to be getting slowly better.

imageMY WEEK:

MONDAY: Pat (PC) says ” Rest or 40 minutes running “.

Gym:  65 minutes…upper body and legs. Run: Could not face a slow 40 minutes so ran my old 6 km route.Tried hard 26.57.

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TUESDAY: PC ” 70 minutes”. Ran 70.02 in light rain.

WEDNESDAY: PC ” 15 hills of about 30 seconds each with jog down”. Ran 15 hills in 30 seconds each with half jog.

THURSDAY: PC “50 minutes “. Ran 47.50. Out and back but with wind behind me on return.

FRIDAY: PC ” 40 minutes”. Ran 3km as race next day.

SATURDAY : AM: Easy 3 km. PM RACE: 5 km. ran as a pacer due to terrible muddy conditions.Not interested in risking injury.

SUNDAY : Pat said 2 hours 20 but left it too late so ran 7 km in the dark and the cold.

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SO….that was my week.Hardly inspiring. My weight is down to 65.9 kilos so that is ok. I have also got some ORTHODICS which I hope will help reduce the pain.

MELBOURNE MARATHON in 12 weeks time.

 

 

BOSTON : TRAINING & RACE

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Second week of training for the Boston Marathon is almost complete. The weather and my continual sore foot has contributed to a fairly lackluster week so far. Not that is really much of an excuse.  I really have not got into it yet….just over 13 weeks to go…..I need to get out and do some running not sit around making endless excuses. 😦

Last few days as follows :

TUESDAY : Morning…6 km on the elliptical machine at the gym.i try and do the distance on the machine as quickly as I can.Not sure what benefit it has but better than sitting home alone.

Afternoon: 9 km run. First 4 km with Tamami and then ran a bit harder and pushed myself up some hills. Felt really bad with 3 km to go. My heart rate went to 191 which for me is high. Temperature 27 degrees. Weight 67.7 Kgm 😦

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WEDNESDAY : Morning….gym…pushed weights…included some leg pushes. 65 minutes. This was a hard session as I knew run that afternoon would not be much with the temp being so hot.

Afternoon : Ran hard for 15 minutes in 44 degree heat. Tough conditions but really short run so no big deal. More concerned about pain in foot than a bit of sun.

Weight 68.0 Kgm….gets worse 😦

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THURSDAY : Afternoon….Ran 6 km with Tamami at good pace.Foot hurt a lot but it was an ok run.

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Evening: Raced with Masters on the track. Finished first so better than last week. Still very very slow. 😦 I wore my heavy training shoes rather than my usual racing flats as it hurt too much when my light heel hit the track. 😦

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FRIDAY : Morning: GYM: 65 minutes pushing weights…tried to increase the weigh lifted  by a small amount. ELLIPTICAL: 3 km as hard as I could. BIKE: 10 km as hard as I could.( Exercise bike that is)

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So on it goes…..I need to get out and run.