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.

 

 

 

 

 

 

 

RUNNING IN TOKYO: Resting

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Another week of running in Japan. I am trying to take it easy and to commence training again on December 25 th.

This current post is written via my delux super modern cherry red coloured new iPad. 😎

MONDAY : A good start to the week. I ran what for me was a solid 12 km. I tried to run a little faster with my last 4 kms run at 5.22, 5.22, 5.10, 4.53. Sure this is not fast per se ,but I was running over a bridge and had to run onto the road to avoid a truck. SO in my current state this was not too bad. Weight 67.6 Kgm….Blood Pressure 122/72. Wore my old heavy shoes with orthotics. Happy  with this as I actually pushed myself out of my comfort zone.

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TUESDAY : Ran a steady 5 km with Tamami San and then ran 6 hill sprints. Weight 67.4  Kgm. EAch hill about 48 seconds.Found this reasonably hard.

WEDNESDAY : Good  solid morning session in the gym in the morning. In the evening joined with Namban Team mates to run reps  in the park. We ran 2000,3×1000,2×500. In the dark I missed the finish for the last 500m and carried on for another 300m. 😦  Certainly I am woefully slow. Long way to go.😥 More of this is certainly necessary.

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THURSDAY : Nothing in the morning but solid gym session in the afternoon followed by 5 km with Tamami. Probably not such a good idea to combine gym and running so close together. Felt pretty poor at the start. Finished OK even if I did feel a little sick.

FRIDAY : Good Japanese friend from Melbourne in Tokyo for a funeral this week end. Ran over the Rainbow Bridge with her and Tamami. She is only a 3.30 marathon runner but just left me way behind running up the incline on the bridge. Actually I felt really bad at a photo stop and almost fainted. Ran about 12 km over all. It was probably more a race than a social run.😮 Felt sick.But it was great to run with her and hopefully made her feel a little better.

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SATURDAY: Joined Namban team mates for hill training.They are called The Hill Tribe.After about a 2 km (?) warm up we ran 8 hills over a bit over one minute each. Found this hard and was very much at the back of the pack.In fact I was second last for most runs although I picked up a couple of places in the last couple of runs. I will do better next week. I lack both speed and strength.

BONEKAI: This is a Japanese end of year party. Namban Rengo hold one every year.A very interesting and enjoyable evening. Great to see fellow team mates in something other than running gear.

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NEXT WEEK: Another rest and recovery week. Not much planned other than something called RunLIsh….combines Running and English ( true!)…on Wednesday…and a Race on Friday ( public holiday)…and of course The Hill Tribe on Saturday. Perhaps the hills Tamami and I run on Tuesday’s are too short…will try and make these longer and harder.

 

RUNNING/RESTING IN JAPAN

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I have decided to take a break until December 25 th. That is a Sunday and just the day to start again with a good long hard run in Tokyo.

This week has been the first week of my resting.

MONDAY : A good half an hour in the gym in the morning followed by a steady 15 km or so with Tamami in the afternoon.

TUESDAY: Another gym session in the morning and a short jog in the afternoon.

imageWEDNESDAY : Good session in the morning. In the afternoon I ran a steady 5 km and then did 6 hill ‘ sprints’. Longest about 47 seconds. Legs felt a little strange at the end. Felt good running a little faster.

THURSDAY : Longer gym session in the morning and an easy 22 minute run with Mi Chan in the afternoon. I am certainly resting.

FRIDAY : Ran a bit faster today but only for 20 minutes. Weight is 68.3 Kgms….must be extra muscle. 😉

SATURDAY : planned to meet a group called The Hill Tribe and run some hills….but got there an hour early by mistake so ran for about 40 minutes which did include 4 quite testing hills. A good outing.

SUNDAY : Acted as an official for a friend who was putting on a Half Marathon race some where out in the middle of nowhere. ran with last place finisher to the end. All that standing around really tested my legs. Must prefer running than being an official.

OK that was my rest week….this week I will also take it easy.

Another week running in Japan

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Another week living and running in Japan concluding with a race in Sunday.

MONDAY  : Gym session in the morning of about 45 minutes. Not pushing it too hard at this stage. In the afternoon a slightly quicker run of about 20 minutes with Mi chan over a new route wearing light shoes.

imageTUESDAY : 13 km run which I found hard. Never felt good. Weight 68.1 Kgms Blood Pressure 140/85

WEDNESDAY : Did not sleep very well and only went for a short jog in the afternoon.

THURSDAY : 13 km finishing in the dark. String finish. Felt a bit better. Weight down to 67.4 Kgms. HR Max 190 which is not too good.

imageFRIDAY : 30 minutes in the gym and shortish jog around the streets. Blood Pressure Good.

SATURDAY : Again did not sleep well. Longer session in the gym with lots of stretching. Back hurting a bit when I run. Short jog in the afternoon.

SUNDAY: RACE: Ran a leg of a relay ( Ekiden) with my Tokyo Running club,Namban  Rengo,out in the middle of nowhere.

I found running at a faster pace than I was used to at training pretty hard. This was my first race since September.

imageMy splits were are good indication of my current position. There was a very long hard at about 7km which went pretty much to the end. This really defeated me and I had to struggle to offer much of a kick in the last couple of hundred meters.

4.23/4.43/4.58/5.02/5.01/4.47/5.05/5.43 ( 4.54)

So again a so so week but I think a step forward. I will try and get some club training in this week and have another race before Christmas. Apart from pain in my back and a little pain in my foot plus sleeping difficulties I am getting reasonably healthy.

 

Marathon Woes.

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Just over a week before the Melbourne Marathon I became ill and th did not run. I have never really been so sick I could not race. I am proud of the fact that since I started work in 1974 I have never missed a day’s work.

On the Friday before the Sunday Marathon I ran 3 km. I really had to dig deep to just finish this run.

NEW YORK: I went to America to support Tamami when she ran the NYC Marathon on November 6 th. Whilst she ran very well I was still a bit ill and ran for 42 minutes next to the East River.

JAMAICA: Day after the Marathon we went to Montego Bay for a week of R & R in the sun. I ran on the Treadmill( boring plus) everyday for up to 50 minutes. 

TOKYO: Arriving back in Japan this Monday after a very hard plane flight I managed a short jog just before midnight. Travelled economy class for the last time. I am a Spartan but there are limits! 🙂

THIS WEEK IN TOKYO.TUESDAY : : Very easy 5 km with Tamami. Plan is to be smart(!!) and start back slowly. Also started doing stomach crunches again ( 500) and push ups(40) again. My weight was up to 68.1 Kgms ( almost 150 pounds) which was to be expected after all the food available in Jamaica.

WEDNESDAY :Ran an easy 16 minutes with another 30 minutes alone…total 46 minutes. Felt terrible and struggled to finish.

THURSDAY  : Ran 5 km by myself in my new shoes ( 290 grams). Felt OK. Weight 68.8 Kgms…:-)

FRIDAY: One hour run which felt ok. Foot a little sore at the end. Took my Blood Pressure : 128/76. For me this is excellent. Weight 67.9 Kgms which is moving in the right direction. Resting Heart Rate : 49. A little high but no great worry. Will get down once I start running.

PLAN: Now back in Japan for another two months plan is to try to  get a little faster and a little lighter. Get my running flowing again..Also get to the Gym on a regular basis. And above all never get sick again

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.