Marathon Training Week Three.


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.


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.


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.






The Boston Marathon is 15 weeks away and I have completed my first day of training. 🙂


Immediate plan is to take it very easily to start with and not rush into doing masses of exercise.

DAY ONE : GYM: 60 minutes upper body and abs.

RUN: 10 km on paths. No time. 24 degrees. 47 % humidity. Weight 67.1 Kgm. Blood Pressure 120/83. Heart date 46. Fairly solid run with strong finish. Felt the heat a bit although this may have been a complete lack of fitness.For a beginning it was a good effort.

MEDITATION: I meditated in our special Tatami mat room this morning. Perhaps I have a way to go before finding enlightenment but it is a start.


PLAN: I will just build up some Kms in my legs for the first two weeks and try and gain a bit of fitness.

Marathon: Pre-Training


Plan is start training for the Boston Marathon ( April 18th 2016 ) in a week. However I am still suffering from pain in my left heel/ankle/tendon which I can not seem to shake off.

I rested for a week doing little more than push weights in My Tokyo Gym and go for very short jogs. This may have helped…a bit…maybe??? Really don’t know.


THIS WEEK: I am now back In Australia and back to my Melbourne Gym. So I have stepped up the training to a small degree although I have still not run even a medium length run. I am also massaging my leg twice a day( at least ) and taking an Aspro clear at breakfast each day. Also stretching my calves….helping?


SUNDAY :GYM 60 minutes upper body weights.RUN 3km,slow.


MONDAY: RUN 5.5 km. No Time. WEIGHT 67.8 kilo Blood Pressure (BP) 139/83. HeartRate ( HR) 51

TUESDAY: GYM 61 minutes. RUN 3km ( slow and heavy legs). Weight 67.7 Kgm. BP152/90  😦 HR 48. Gym is ok in a way but a little lonely. I speak to no one and just drive to the gym,do it and drive home. 😦


WEDNESDAY: RUN 3 km  Felt very slow BP 137/82 HR 48

THURSDAY: RUN 3 km ( 34 degrees….HOT). BP 137/87 HR 48  Heel still hurts when it hit the ground which is not so good. 😦

FRIDAY: CHRISTMAS DAY : RUN 5.5 km.( 31 degrees…felt very hot). Weight 67.3 Kgm. BP 133/76 HR 47 Weight was taken in the morning. After eating food for lunch probably a lot heavier.

SATURDAY : GYM 55 minutes. Elliptical Machine 20 minutes. Run 5.5 km…felt a bit better than usual. Weight 67.4 Kgm I suppose I should be happy not to have stacked on too much weight after Christmas eating !!


SO…things could be worse….


TODAY is Sunday….feeling a little bit down. Will go to the gym and push some weights and do more elliptical this morning. In the afternoon I will try for a longer run. 🙂






MARATHON training: In the cold.


I have always believed that I should wear just running shorts and a singlet or Tee Shirt when I go running. In fact I think it is not really a true race if  I wear a Tee shirt. Racing is to be done in a singlet. The weather should be completely ignored ( although in saying this it is true that I have never run in temperature less than minus 2 )….HOWEVER…..however I am changing my view on this….

WEDNESDAY : My Tokyo Running club holds track training every Wednesday evening at at 7.30 at Oda Field in Tokyo. Currently the track is being renovated and is closed until April ( it takes so long?!). Accordingly we all go and run in the park. (In the cold and dark I add)

Tamami and I arrived far too early and were the only ones at the starting point at 6.35. I wore my usual shorts and Tee shirt. Tamami wore shorts but had a long sleeved Tee on and gloves.

When we all got together ( 40-50 of us) I noticed Tamami and I  were the ONLY ones wearing shorts and  that almost everyone else had coats and  gloves and hats. It was 9 degrees so not really cold as in Cold with a capital letter. Wimps I thought.

Program was 2000×1, 1000×3 and 500×2. Usual sort of thing. Run on paths in the park….dark but lights now and then.

I had set my Garmin for ‘ laps ‘ of 250m so I pretty much knew how far I had run and had to run. Running in the dark on paths makes it a little hard to know exactly how far I had run and had left to run. With my Garmin telling me I had 250 to go  I ran down a slim young women who was moving nicely ( as opposed to me who plods along). She looked about 23 so that made her 40 years younger than me…aaah…

Not super fast ( I am never super fast ) but I did make an effort to kick the pace down near the end….my HR kind of shows this.


Actually this is Sunday’s HR but idea is the same….

Next was 1000 and I was feeling good despite the pain in my heel which is always there these days. HOWEVER as soon as I started I felt a sharp pain in my upper thigh. Normally I would run through this but I  thought that after all this hassle with my injured foot I did not want another serious injury, so I stopped.

I then walked  about 4 km with a good friend….she was dressed like she was climbing Everest….and was it ever cold. My whole body was shaking by the end.

SO….so I have purchased some tights….I thought I would never do so…..but there in the Shinagawa Railway Station they were on sale so I took the plunge and crossed to the dark side !! 😦 I own a pair of tights !!!! My name is Jon and I own tights !

THURSDAY : Gym in the morning….really worked hard especially on my stomach….there are so many nice things here in Tokyo to eat. Blood Pressure  125/76. Heart Rate 48. Not so hot but ok I suppose.


AFTERNOON: Did 30 minutes on the tread mill wearing my new tights….I must say my legs did feel warmer… maybe this is the way to go. I will take them out on the road soon….really I will.


So as we approach the week end I am not really sure where I am running wise. Hopefully  when I am in Australia next week I can get my act into gear and start pushing myself a bit.



Melbourne Marathon : The Taper


I am tapering for the final week before the Melbourne Marathon which I will race on Sunday.
Unfortunately I have a very painful heel and possibly achilles which makes running difficult.
This easy taper week will I hope give me just that extra bit of energy to complete the course.

MY TAPER so far
Sunday : Steady 10 Km with Julz
Monday : very short jog
Tuesday : Easy 3 Km with Tamami.
Wednesday :6 Km alone at a good pace.

Today ( Wednesday) was quite hot when I ran.


I ran quite well today despite the heat but by the last Km my achilles’ tendon was given a great deal of pain. I wore my old training shoes and will probably race with them on Sunday although I would rather my light weight racing shoes if I was not in so much pain.

WEIGHT: My last weigh in….66.5 Kgm. Acceptable.


My resting HR is now 46.
I felt I tried reasonably hard today and was pleased to see my maximum HR was for me quite low.


THURSDAY: I plan to run an easy 3 Km.
I don’t think anything I do now will help me. I just want to keep up the running sequence.

Not long now.

Melbourne Marathon : last few days


One week to go until the Melbourne Marathon.
I have pretty much given up trying to overcome the pain in my heel/achilles. I will just try and run through the pain.


I didn’t do a great deal in the last three days of the week.Maybe that is a good thing.

FRIDAY: 7.5 Km at 5.10 pace.Ran in the middle of the day with the temperature 27 degrees. This is faster than my marathon pace and overall it was a good enough run.Found the hills a little hard and also the downhills I handled badly. I did not look at my Garmin as I ran and just ran as I felt.


SATURDAY: An easy 3 Km with Tamami.

SUNDAY: Steady 10 Km with Julz. A bit more pain than I wanted but overall I fairly good run for one week before the Marathon.


I am feeling ok apart from the difficulty in running.
I am sleeping more than 4 hours a night and my weight is just under 67 kilos.
My Heart Rate seems ok.


ONE WEEK UNTIL Melbourne Marathon.

MELBOURNE MARATHON : still carrying injury


With the Melbourne Marathon in three weeks time I still can not run without a great deal of pain. But on the other hand I have three weeks to get well.

Running 35 Km on Saturday was a great idea as it left the whole of Sunday for eat and relaxation.

Went to the Gym early and pushed weights and did ab exercises for 80 minutes.
May not sound like much but for me that is a fair bit.
I am not going to the gym much and only worked out three times this week.


Tamami off playing golf all day again today so it was lunch at home alone again. I enjoy what she leaves me to eat but I get very hungry during the afternoon.


Legs feeling very tired this morning so I only ran for 3 Kms today. If I was not in so much pain with my heel I probably could have pushed myself through 10 or 15. But maybe a day off was a good idea.
I wore my racing shoes which felt terrible at the start but better near the end.They are very light and hitting the ground as I do is no great fun. 😦

Heart rate very low whilst running. Showing run was very easy.
Resting Heart rate remains constant at 47. Would like to drop it down closer to 40 but not too sure what needs to be done to achieve this. 😦


I think I am in reasonable health apart from my ankle/heel/Achilles troubles which prevent my doing much in the way of running.
My feet are a little banged up but I think that is kind of to be expect when you train for a Marathon ( even if your training is like mine fairly minimal)


Final three weeks until the race.Last chance to get some decent training in.