TRAINING STARTS

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COMPLETED ✅First week of training done and dusted.

After being ill in October and doing very little running apart from a couple of races and my usual daily run,I have started training again…even if what I have done has been fairly easy.Hopefully I can push myself a lot harder as time goes by.

SUNDAY : First day back had to be taken easily. Ran 12 km with Tamami really pushing myself hard over the last bridge. Felt pretty ordinary afterwards.A  little dizzy as well.

Monday : Out with a friend all way.Walked and walked and walked. Home 🏡 late. Short jog. Easy day.Legs tired. Enjoyable day. 😁

Tuesday : Ran an easy 23 minutes and then did 8 hill sprints. Really tried hard.Legs wobbled near the end.Felt sick in my stomach which is always a good sign.Did not faint.

Wednesday: Good gym session. Stretching and weights. Left hamstring felt very sore….maybe as a result of hill sprints? Only a short jog as leg hurt 😭.

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Thursday : Le Tour de Yamanote. Namban Team runs every station on the Yamanote 🚃Line in Tokyo. 29 stations.About 44 km…or more 😱. Only ran 19 stations.Very slow but a good day out.My distance was maybe 19 or 20 kms. Weight 66.7 Kgm. 👌 

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Friday. Slightly longer in the gym….weights and exercises. A little scared of hurting my hamstring so light on leg exercises.Did some squats which I normally never do. Only short jog in the afternoon. FIRST week is an easy one.

SATURDAY: Stupid stupid stupid 😨 Ran long with Tamami san but being a complete idiot I tripped over a concealed vine  in the secret forest 🌳 and crashed onto the pavement after only 7 or 8 kms.😡😩. Really only bruises and cuts ( and some blood lost)but still a shock. I have now fallen 3 times 😵.I suppose over 50 years is not too bad an average but still pretty miserable. Tamami helped me up and managed another 13 kms to actually make it quite a decent run. No need really to call a doctor 👨‍⚕️ or go to hospital…although others may have thought otherwise.

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SO…first week completed…ok I suppose…not trying to do too much too early. Just trying to ease back into with lots of rest. Next week will be better and certainly I will not fall over again.

 

 

 

 

 

 

 

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Marathon : Getting close now.

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From today it is only Three weeks until the Melbourne Marathon. I am certainly far from ready but still trying to follow Champion Marathon Runner Pat Carroll ‘s training schedule. This week has been as follows :

MONDAY : Pat says it is a rest today. I was still sore from the 30 km run yesterday so was happy to run just 3 km.

TUESDAY : Training plan said 50 minutes. I switched to my lighter shoes and pushed myself and ran 44.16. Even though I felt a bit ill it was a reasonable run.

WEDNESDAY : Plan said 1 hour 30 minutes. I ran the same as I ran yesterday and then kept on going and ran it again. Total running 1-29.20. Found this hard,especially the hills which I tried to run fast. What I call fast. 🙂 Did not feel very well but that means little. Happy to run hard whilst feeling sick.

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THURSDAY : Plan said another 5o minutes but was sore from my effort yesterday and was rostered as an official for the Masters. Just a short jog.Leg still very sore.

FRIDAY : 20 minutes fartlek. Ran a bit less than this. Feeling a bit better but hard to hit the roads on a Friday evening.

SATURDAY : Plan was for 50 minutes. Ran with Julz which was fun.  Did not time it but probably just sky of 50. An ok run although I think  was still a bit some from Wednesday’s run.

 

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SUNDAY : Plan called for a 2 hour 40 minute run. I ran with Tamami and Matt and Konico Bowden. I picked the route and chose a hard hilly course. Run was ok and we ran somewhere between 31 and 32 km. Took about 2-55. I was not concerned with the pace but just happy to keep going. After finishing I again had a banana. This plus taking two gels and drinking water probably helped me quite a bit. At no stage did I feel faint. However felt a bit sore….but maybe running for three hours does that to one. 🙂

Week was ok I guess….I still have a long way to go to run the Marathon in three weeks time.

 

 

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.

Week 4 Marathon Training

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I  have now completed week four of the training schedule set out by Queensland Marat. Champion,Pat Carroll. That leaves me 11 weeks until the Melbourne Marathon.

still have a sore heel/ankle which makes running a little painful. But I now have ORTHODICS  which I hope will help at least a bit. Taking it easy with them and just wearing them in very slowly.

WEEK 4:

Monday: Pat’s schedule said ” rest ” so I pretty much rested. In the morning I ran 3 km with my new ORTHODICS.Went ok. In the afternoon I had an 80 minute session in the gym.For me this was quite hard. Mainly upper body and abs but I did do some less presses which I certainly felt.

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Tuesday : Schedule said. 4,3,2,1 minute efforts with 30 second jog between. Ran my usual 3 K m in orthodics.I tried to follow the schedule but felt sick after first 4 minutes which I probably ran too fast.Did another 4 reps of lesser time. Ran 3 km warm up and about 2 km warm down. Not a good day.Heel hurt a lot.

Wednesday : schedule said 70 minutes. Legs felt sore in the morning so did nothing. In the afternoon I ran my old 8 km course. Felt sick at 8 km. Not good if I want to run 42.2 km. Did a U turn and ran back. Total 16 km. 85.24. I am sure I used to do this in 82 a few years ago,although can’t find diary entry.  Ran the last Km hard  into the wind and felt a bit sick but not too bad.

Thursday : Schedule said 50 minutes. Ran 3km in orthodics. feeling ok if slow. Ran 50 minutes in the afternoon wearing my trail running shoes. Felt ok although very very slow.Do not like these shoes.

Friday : Schedule 30 minutes. Just ran 15 minutes as race tomorrowSaturday : Ran 3 km in orthodics in the morning. OK but heel hurt a lot.

RACE : a few years ago I ran this race and fell cutting my head open and breaking a few ribs. So I am a little afraid of a repeat. People calling out to me ” don’t fall” do not really help. I generally ran very very slowly although the last km was on the road and I ran that in 4.47. Certainly don’t think my clumpy old trail shoes made me any faster…in fact they felt heavy and stiff.  But on the other hand I did not end up in hospital this time so that is a plus.

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Sunday: Schedule said a long run of 2 hours 20 minutes. After slogging up and down hills in the mud and slush on Saturday I lacked the will power to get out. Ran another 3 km in my orthodics. I will reschedule the long run.

So that was week 4. I know I am not going very well but am confident I can push myself harder as the weeks go by.

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.