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.

 

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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.

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.

Week 4 Marathon Training

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I  have now completed week four of the training schedule set out by Queensland Marat. Champion,Pat Carroll. That leaves me 11 weeks until the Melbourne Marathon.

still have a sore heel/ankle which makes running a little painful. But I now have ORTHODICS  which I hope will help at least a bit. Taking it easy with them and just wearing them in very slowly.

WEEK 4:

Monday: Pat’s schedule said ” rest ” so I pretty much rested. In the morning I ran 3 km with my new ORTHODICS.Went ok. In the afternoon I had an 80 minute session in the gym.For me this was quite hard. Mainly upper body and abs but I did do some less presses which I certainly felt.

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Tuesday : Schedule said. 4,3,2,1 minute efforts with 30 second jog between. Ran my usual 3 K m in orthodics.I tried to follow the schedule but felt sick after first 4 minutes which I probably ran too fast.Did another 4 reps of lesser time. Ran 3 km warm up and about 2 km warm down. Not a good day.Heel hurt a lot.

Wednesday : schedule said 70 minutes. Legs felt sore in the morning so did nothing. In the afternoon I ran my old 8 km course. Felt sick at 8 km. Not good if I want to run 42.2 km. Did a U turn and ran back. Total 16 km. 85.24. I am sure I used to do this in 82 a few years ago,although can’t find diary entry.  Ran the last Km hard  into the wind and felt a bit sick but not too bad.

Thursday : Schedule said 50 minutes. Ran 3km in orthodics. feeling ok if slow. Ran 50 minutes in the afternoon wearing my trail running shoes. Felt ok although very very slow.Do not like these shoes.

Friday : Schedule 30 minutes. Just ran 15 minutes as race tomorrowSaturday : Ran 3 km in orthodics in the morning. OK but heel hurt a lot.

RACE : a few years ago I ran this race and fell cutting my head open and breaking a few ribs. So I am a little afraid of a repeat. People calling out to me ” don’t fall” do not really help. I generally ran very very slowly although the last km was on the road and I ran that in 4.47. Certainly don’t think my clumpy old trail shoes made me any faster…in fact they felt heavy and stiff.  But on the other hand I did not end up in hospital this time so that is a plus.

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Sunday: Schedule said a long run of 2 hours 20 minutes. After slogging up and down hills in the mud and slush on Saturday I lacked the will power to get out. Ran another 3 km in my orthodics. I will reschedule the long run.

So that was week 4. I know I am not going very well but am confident I can push myself harder as the weeks go by.

Marathon Training Week Three.

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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.

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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.

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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.

 

 

BOSTON: First Race.

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I have now been training for Boston for four days now. None of the days have been easy  as I still have pain when I run. Not good. However last night I went to the Track and raced with the East Burwood Masters. That was ok in a way.

FIRST WEEK: Plan is to ease myself into my Boston training so after a solid gym session and a run of 8 km on the first day I decided to have an easy second day:

TUESDAY: Plan was to run easily for just 4 km. However I ran the third Km too fast and then ran the 4 th Km very hard. Felt sick afterwards.  I pretty much messed this run up. Heel sore from first step.Temperature was only 20 degrees but humidity was 73% which is not for me ! Weight 67.6 km ( also not good ).

I have never taken water at the gym but now have a brand new water bottle that filters the water in some way. So I am one of those gym rats who walks around with a bottle it seems. 🙂

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WEDNESDAY : As I lack will power I decided to do 30 minutes on the elliptical machine at the gym before doing my weights. If I push weights for an hour I am inclined to skip the Elliptical. So Elliptical done and then weights. OK if somewhat boring. 

Smiling but really feeling pretty ordinary.

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RUN : only 8 km but first 4 km with Tamami San and then pushed the last 4 km. Time 40.57. 😦   Again I felt bad after finishing. Temperature 26 degrees but humidity 57% which should have suited me? Blood pressure 118/81 Heart Rate 45 Weight 66.7 Kgm. Apart from the leg pain I think the reason I feel so bad is because I run just before dinner and am feeling so hungry when I start out. I should become a morning runner…..hmmmm.

THURSDAY : RUN: only 5.5 Km but put in some surges near the end. OK I suppose but leg still hurt a lot. Temperature 21 Humidity 53%. Weight 66.5 km. Even so short a distance makes me feel bad…although that today was probably caused by the hard last km. Plus again I was hungry.

Both looking half dead after run today.

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MEDITATION : I meditated again today. My third time. It have a long way to go to get much out of this I think.

THURSDAY : After running fairly hard in the late afternoon I was not feeling so good but wanted to start racing at the track with the Masters. 

RACE: I wore my ultra light racing shoes which felt great until I actually got onto the track. My racing flats offered no protection to my heel and I certainly felt every step. I was hoping that the track would have some bounce but it was not to be. Or maybe it is just the clomping way I run. On the plus side I went through the first km in 4.19 which felt like a walk….so that was at least one positive. BUT  with two laps to go I stopped and waited for Tamami to catch up and ran to the finish with her.  Were finished 2 nd and 3rd with the standard being very low so soon after Christmas.Certainly the field will get faster…but so will I ( well I hope to !).

Two spikes. Training run and race just afterwards.

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FRIDAY ( today ) Tamami has again left early to play golf so it’s the gym for me.