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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TWO WEEKS TILL RACE.

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Only two weeks until the Melbourne Marathon.

This last week has been a little bit different to my normal training but I think it has been a reasonably worthwhile week.The aim is of course not to train just for the sake of training but to enable  me to run 42.2 Km.

MONDAY : After a solid 31 km run on the Sunday I took it very easy and ran just 3 km.

TUESDAY : I have sold my office building and have a ton ( ten tons) of guff accumulated over the last 30 years. Spent most of the day moving boxes and going up and down stairs. Too tired to run so only 3 Kms in the evening.

WEDNESDAY : Plan was for medium run of say an hour and a half. I decided to run shorter and wearing my light weight racing flats ran a hard ( for me) 7 Kms. It was quite fun to get out and stretch my legs after days of inactivity.

THURSDAY : Plan was again to get a medium long run of say 20 Kms. Tamami was to run the first half with me. However in the first Km my legs felt very sore due I suspect running hard the day before. Tamami is very good running down hills whilst I am very poor at this. After about 3 km she raced down from a steep bridge and left me behind. I took three Kms to catch her ( not good). After I passed her I really pushed myself hard to the end. I thought she was right behind me but in fact she stopped with 3 km to go…live to fight another day….wise move.

Quite happy as I beat my best time for that course by 2 minutes and 6 seconds.

FRIDAY and Saturday…..just easy jogging. Spent all Saturday at the Football Grand Final so only got out late at night.

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SUNDAY : Tamami has a bit of an injury so ran a solid 30 km in the morning with me manning the drink station at 10 and 20 km.

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I did not get out till almost 6 PM and just lacked the Will power to run for two hours…actually I was quite hungry and not feeling so great.Tamami drove me out about 11 km and I ran home. Again using my light weight shoes. Foot hurt a bit but I enjoyed the run knowing it would be fairly short. There were some quite steep hills which I enjoyed trying to run up hard although I was my usual woeful self on the way down. Generally a not so stressful 57 minute run.

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Weight 66.2 Kgms. Resting Heart Rate 44.

Two weeks until I run my 15 th Melbourne Marathon.

 

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.

9 Weeks till Marathon !

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Not long until the Melbourne Marathon. I am ( trying) to follow a Marathon Training Schedule set out for me by Marathon runner Pat Carroll. I still suffer from a sore ankle/heel which takes a lot of the joy out of running.

I will ignore all pain.

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My weeks training is as follows. I have noted first what Pat says I should do and what I have actually done.

Monday: Pat says today is a rest day. Despite the pain in my foot I did not feel too bad so ran 10 km with Mi Chan. I did not time it. Probably ran the last few Kms too fast.

TUESDAY: Pat says 15 hill sprints. I warmed up with about 2 km of jogging and then ran 15 hill sprints. Felt a bit ill after the first 10. Heart rate went through the roof,but that is expected.

WEDNESDAY : Pat says 1 hour 30. I ran 1-45 with some hard hills.Did not measure the distance. Stopped for some road crossing which did not help. Felt fairly bad afterwards but no big deal.Took a fair while to recover.I was reasonably happy.Did not take any gels or water .

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THURSDAY : Pat says 50 minutes but legs very  sore so  I ran about 3 km then tried some down hill running of which I am very bad at. Ankle hurt the whole time. I really am exceptionally bad running down any sort of hill. Even if my foot did not hurt I would still be bad downhill! 😦

FRIDAY: Pat said 30 minutes. Ran 30 minutes. Probably ran a bit too fast. Took a while to recover. Felt sick but I think that was just from lack of food. Must not run so late in the day.

SATURDAY : RACE DAY: Ran an easy 3 km in the morning. Ran a very hilly club run of about 8 km in the afternoon.Took it very easy at the start and pushed a little at the end. Far from easy but an OK run. I could have run a lot faster but as Pat says ‘ Marathon is the aim’

SUNDAY : Pat says ‘ long run ‘ but I was out at club function the night before and of course the Olympics were on….then I went to the Football ( we lost!!!) and then  immediately raced to the airport to catch a flight to Surfers Paradise where I own an apartment. Lots of excuses. Got a short run in of course but nothing to blog about.

OVERALL…a fair week if not great. Staying up late every night watching the Olympics probably did not help me. I saw my Doctor who gave me a referral to a Heart Specialist. Still in two minds deciding if I should make an appointment.I do not want to hear negative advice. I have orthotics and although I do not do much running wearing them I use everyday and I think…maybe…they are helping me a little with my constant heel pain.

WEIGHT ETC: My weight is 66.3 Kgms….not really great but I can certainly reduce over the next two months. My Resting Heart Rate is 46. Blood Pressure is 136/92. Again not perfect but not on death’s door ( I hope).

NEXT  WEEK: I will spend some time in sunny Queensland and hopefully run along the beach. 🙂