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.

 

 

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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.

MARATHONS in 8 weeks

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The Melbourne Marathon is in 8 weeks time. I am still following the training schedule prepared by Champion Marathon runner Pat Carroll. I suffer from a painful heel which makes running fairly hard.

This last week I have spent a few days away from the Melbourne winter up at my apartment in Queensland. Surfers Paradise.

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This is what my training consisted of during the last week. As before I have inserted what Pat suggested I do and what I actually did.

MONDAY: Pat said Rest Day. As I had done little the previous day I decided on a run along the beach. Ran into a strong head wind for 25 minutes and then U turned for a total of 50 minutes. I thought this would be fun but really it was very hard.

TUESDAY : Pat said 50 minutes. I ran for 56 minutes ( roads not sand this time ) with a strong finish. Leg bothered me a bit but I am used to that.

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WEDNESDAY : Pat said 1 hour 30 but my leg was so sore only managed 50 minutes. Very Heavy rain the entire time ( This is meant to be the sunshine state). Found this a hard run.

THURSDAY : Pat said 50 minutes. Ran some trails but felt sick from the outset. U turned at 20 and hammered the return journey over hills as hard as I could. Total 40 minutes approx. Felt terrible at the end.

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FRIDAY: Pat said 10 by one minute efforts but did not feel I could do this as my foot seemed to be getting worse. Ran 10 minutes along soft sand and then 15 minutes on the road. Not a happy run.

SATURDAY : Back in Melbourne I ran my usual 7 km in the dark and cold. Really felt the cold and really found the whole exercise hard. My will power is almost non existent.

SUNDAY : Pat said run for two hours but I thought I am going so badly I have to run more. Went to Albert Park Lake and ran around it 6 times…about 29/30 km. I did not stop or take any water. TIME was 2-45 which is pretty slow. However my last 5 km was the fastest lap. Tamami ran 2 nd,4 th and 6 th lap with me. I would not have been able to do without her. Felt so bad on finishing that I could not drive home.

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SO THAT was the week that was. I have to work harder at my running. A little disappointed at how it is going. Hopefully next week I can do a lot 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.

Marathon: Ten weeks to go.

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I am following Pat Carroll’s coaching plan leading up to the Melbourne Marathon on October 16 th. I still have a very sore ankle which makes things hard but not impossible. My latest week’s training was a struggle but finished reasonably well.

MONDAY : Plan: Rest day. I ran to the gym wearing my new orthotics.3.5km. Gym session for 60 minutes working on upper body and also doing some leg presses.Ran home from gym. Total 7 km. Easy running.

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TUESDAY: Plan 6 x 500 timed. Ran 3 km warm up. Ran 6×500 along bike path. 2-05,1.59,1.57,1.59,2.00,1.54. Jogged home. Felt good to get out of my usual slow plod.

WEDNESDAY : Plan 80 minutes. Ran 8 km  in heavy rain in the morning wearing orthotics. Felt a bit sick..Disappointingly slow. 43.09 😦 In the afternoon changed to my racing flats and ran 6 km in 27.24. Not super fast but ok for me.

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THURSDAY : Plan 50 minutes. Ran 50.02 wearing orthotics. Found this hard.Leg hurt a lot. Weight 66.2 kilos. Hopefully I can lose a couple of Kgms before the race.

FRIDAY : Plan 4 x 1000. Most of day concerned with selling office building. Ran 6 km.Could not get to track to do reps.

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SATURDAY : Plan 50 minutes. I drove to the gym and pushed weights for 75 minutes. Felt a bit ill. Only short jog as long run planed for Sunday. Foot was again hurting quite a bit but am getting used to this.

SUNDAY : Plan 2 hours 40 minute run. Ran with two friends one of whom doing his first Marathon. Ran at his pace 5.40. This felt ok although dodging people,bikes and dogs did not help running. With two km to go I left him and ran the last two Kms alone in 5.10 and 5.04. Total running time 2 hours 27 minutes.

So although I did not follow  Pat’s plan to the letter I was fairly happy. Run on Sunday ( just over 26 km ) was encouraging.