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.





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.


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.


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.


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.


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.





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


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.




This last week running in Japan was ok I suppose. I am over my illness and my foot problems are now only minimal. My running week has evolved as follows:

SATURDAY( November 20th) : An easy two laps( 10km) of the Palace with Tamami San in a bit over 55 minutes. Crowds made it a little harder than I would have liked but that is of course to be expected.


MONDAY: Started the day( week) well with a solid gym session in the morning. However I left it far too late to go out running. Dark when I started and then it started to rain. I am scared of slipping on the tiles near the canals where I run. I tried a long surge on some rough road ( no slipping). Only about 600m. Felt terrible. Ran home slowly. Not good. Weight 68.1. 😦


TUESDAY: About 13 km the first two being with Tamami. Strong enough finish.Felt a little sick. Weight 67.4 Kgms .

WEDNESDAY: Tried to run a little faster. About 5 km. I am very slow. 😦

THURSDAY : Snow day. I can handle rain and cold and heat but I am too much of a wimp to run in the snow. 30 minutes on the treadmill.Boring. Managed 100 push ups for the first time in a while.

FRIDAY: Reasonable run with Tamami San of about 12 Kms. I still  take a long time to get moving. Weight 67.5 Kgms.

SATURDAY: Ran a slightly different route and made it to about 15 km running with Mi chan.Started terribly and at the end felt lacking in energy.


SUNDAY: Social run with friend and Tamami over the rainbow bridge. Slow pace with a few stops. Counting run to the meeting place probably about 15 km. A very enjoyable run.


Overall nothing special this week. About 67 Kms. Certainly  can get this up to 90kms soon. Not feeling great but getting a little better I think.







Next week I go back to Australia after two months in Japan ( and an 11 day side trip to Chicago.)

When I was in Australia I thought all my pain would leave me once I got to Tokyo. Now I am thinking ( hoping) that all my pain will disappear once I get to Melbourne. We shall see.

I am not doing much running but the last few days I have at least got out the door. My training such as it is…..

SUNDAY: Tamami ran a half Marathon and I went with her as a pacer. A walk to the station,two train rides and a very long walk to the start pretty much finished me. Pain in my foot was perhaps a little less although maybe I was just kidding myself. My average pace per km was 5.06 which is pretty sad ( although I did slow on a couple of occasions and even stopped once so Tamami could catch up). Still I am not too disappointed….I just can’t push off with my left leg….once I am over this……


WEIGHT: 66.7 kilos which is ok as this was after  a lunch of coffee and a bun !!!

MONDAY :Short jog: Gym…weights and crunches.

Blood pressure 122/75 :Heart Rate 47

TUESDAY : Wrapped a km of tape around my ankle and ran the streets of Tokyo for just under an hour with Tamami. This was an OK run although I did  once stop at traffic lights to massage my foot. After starting again I felt a little better and ran the last three Kms fairly well ( for me).


Still carrying some extra weight but once back in Australia I can work this off ( I hope)

WEDNESDAY : Morning: Gym….weights and stretches and lots of stomach crunches.

Blood Pressure 115/86. Heart Rate 41. These are reasonable figures for me.

I tried to work really hard in the gym this morning to make up for the fact that I am not doing much running these days.


My foot still hurts but not all the time. I am still hopeful of being able to start training on January 4 th. I think I am getting better.

TONIGHT  : I will join my Namban Rengo ( Japanese running club) team mates for some sprint training. Running in the dark around a park ( the track is under construction until April !!) is not really my cup of sake.  Still I will give it a shot.


BOSTON MARATHON : Training plan.


My plan for the Boston Marathon is to begin training on January 4 th 2016. This will give me 15 weeks of training; or if you wish,14 weeks plus a taper week. I don’t think I want to train for much longer than this but do aim to go into the training fairly fit.

I have been in Chicago for the last 12 days and although I did some running in reality I just concentrated on doing the tourist thing.

UNFORTUNATELY I still have a lot of pain in my heel/foot. I have been unable to shake this off but as I said Training does not start until the new year.

Whilst away from Japan I worked out as follows.

Thursday 19 th. AM ran 63 minutes. Weight 66.2 kilos. PM  Flight to USA.

Friday/Saturday/ Sunday. Short jogs each day and lots and lots of walking ( although admittedly I scoff at walking as a form of exercise 🙂 )

Monday : Gym : Weights,Exercise Bike 45 minutes,lots of crunches,short jog. Stacking on the weight probably.

imageTuesday: Another short jog in the snow!!

Wednesday : Gym: Bike 60 minutes,weights,stomach crunches,short jog.


Thursday : Short jog ( minus 4 degrees!!)

Friday : Gym: Tread mill 30 minutes,Bike 30 minutes,weights, crunches.

imageSaturday : Run along paths next to the Lake…60 minutes….very cold….did I say very cold?

I pushed myself on this run as my heel/foot was really hurting me. Very very windy….it IS called The Windy City after all.About 2 degrees but wind factor made it colder…maybe shorts were not that great an idea….other runners ( not many) had tights…Afterwards I had a ‘ coffee’ at Starbucks ( I am SO weak sometimes)

imageSunday:  Up very early and went to gym: Bike 30 minutes,weights,lots of stomach crunches,short jog. PM : Flight to Japan

Monday : Back in Japan…short jog ( probably USA time was 4 AM ). Tired.

WEIGHT  on arriving back in Japan…66.8 Kgm. I gained 600 grams….this what happens when you eat things like food and hang out at Starbucks 😦

Tuesday : Ran around the canals in Tokyo with Mi chan. Bit less than 5 Km. Leg hurt a great deal.Felt a bit sick.

imageSo although I had a fantastic trip and a lifetime experience I pretty much just sat around and enjoyed myself in Chicago ( I did walk 40,000 steps according to my fitbit one day).

I have entered a HALF MARATHON for this Sunday but probably will not run unless I can walk a bit without pain.

Leg/foot/heal  certainly still a pain. BUT I will be back in Australia by the end of this year and maybe go and see my friendly medico. UNTIL THEN