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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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.

BOSTON : TRAINING & RACE

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Second week of training for the Boston Marathon is almost complete. The weather and my continual sore foot has contributed to a fairly lackluster week so far. Not that is really much of an excuse.  I really have not got into it yet….just over 13 weeks to go…..I need to get out and do some running not sit around making endless excuses. 😦

Last few days as follows :

TUESDAY : Morning…6 km on the elliptical machine at the gym.i try and do the distance on the machine as quickly as I can.Not sure what benefit it has but better than sitting home alone.

Afternoon: 9 km run. First 4 km with Tamami and then ran a bit harder and pushed myself up some hills. Felt really bad with 3 km to go. My heart rate went to 191 which for me is high. Temperature 27 degrees. Weight 67.7 Kgm 😦

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WEDNESDAY : Morning….gym…pushed weights…included some leg pushes. 65 minutes. This was a hard session as I knew run that afternoon would not be much with the temp being so hot.

Afternoon : Ran hard for 15 minutes in 44 degree heat. Tough conditions but really short run so no big deal. More concerned about pain in foot than a bit of sun.

Weight 68.0 Kgm….gets worse 😦

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THURSDAY : Afternoon….Ran 6 km with Tamami at good pace.Foot hurt a lot but it was an ok run.

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Evening: Raced with Masters on the track. Finished first so better than last week. Still very very slow. 😦 I wore my heavy training shoes rather than my usual racing flats as it hurt too much when my light heel hit the track. 😦

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FRIDAY : Morning: GYM: 65 minutes pushing weights…tried to increase the weigh lifted  by a small amount. ELLIPTICAL: 3 km as hard as I could. BIKE: 10 km as hard as I could.( Exercise bike that is)

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So on it goes…..I need to get out and run.

 

 

 

 

 

BOSTON : Getting ready

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January 1st 2016. My aim is to start training for the Boston Marathon on January 4 th.

For some time now I have suffered from a very sore ankle/heel/tendon which has stopped me form doing much exercise.However I am getting to the stage where I will pretty much have to ignore the pain and just run.

LAST  SEVEN DAYS: Here is what I have been doing ‘ exercise’ wise. I have started using the elliptical machine at the gym. It is extremely boring but gets me moving a little bit. Decades ago I could easily do an hour but now I lack the Will power.

SATURDAY: Day after Christmas. Weight 67.4 Kgm which for me is not too bad. GYM: 50 Minutes upper body weights….ELLIPTICAL 20 minutes ( boring). RUN : 5.5km

SUNDAY:Weight 66.8 :GYM : 41 minutes of weights. ELLIPTICAL 30 minutes RUN: 8 km.

MONDAY : Weight 67.2 Kgm. GYM :35 minutes upper body weights…ELLIPTICAL 40 minutes. RUN 4.5 km ( ran hard )

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TUESDAY : Weight  67.4 Kgm. GYM 54 minutes upper body weights. Elliptical 30 minutes. RUN :3km ( New Shoes…to be used at Boston!)

WEDNESDAY : Gym 71 minutes of Upper Body…for me this is a long session ! RUN 3 km in racing shoes…35 degrees….pushed it as hard as I could and ignored the heat.

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THURSDAY: Early morning race with Julz at The Tan. 4 km 21.40. Good effort in her part but felt like a walk. Still it was great to get out. Weight at End of Year: 66.9 Kgm.

FRIDAY: Gym 60 minutes. Elliptical 3 km…could not face more….took me about 17 minutes. Day not over yet….

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I have been thinking of getting Orthodics. But I read that it may be a good idea to buy some store ones before getting some made especially for one’s self.Any way I purchased something that the good and wise Dr Scholl has invented and will give them a trial spin this afternoon. Fingers crossed.

I think my ankle/leg/ whatever is getting a little better. That may just be in my mind but I suppose that is what matters. We shall see on Monday when I take my first run.

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MARATHON training: In the cold.

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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.

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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.

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

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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.

 

 

BOSTON MARATHON :Pretraining.

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My plan for the Boston Marathon in Mid April is to start training on January 4 th. However I want to do some exercise before I start running again.

Unfortunately I have been unable to shake off a persistent pain in my left foot. This plus the fact that I really lack a lot of motivation at this stage makes life pretty empty training wise. 😦

Since my last blog post I have done almost nothing. The last three days as follows….

Thursday :

Ran for 45 minutes with Tamami San. Pain was always there but it could have been worse.

Friday :

tread mill…30 minutes. Blood pressure 117/71 which for me is excellent. HR 52. Pretty ordinary. I am not that good on tread mill but I can see it could be a good training aid.

Saturday :Joined my Namban Rengo Tokyo Running club team mates and ran some hill sprints. 8 hills with jog down.Each hill about 300m. Took it fairly easily but could feel my complete lack of bounce in my  every step.

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 Saturday afternoon….just too lazy to go out on the roads by myself so again into the gym for weights.Also

did 250 stomach crunches. BP 124/67. HR 51.

RACE: I am entered in a Half Marathon race for tomorrow. BUT I will not compete as every step hurts. Tamami San is racing  the Half Marathon tomorrow so I may run the last 7 km with her. Pretty sad it has come to this.

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Above…..Tamami San and good friend Mutsumi San.

Although I am far from 100 per cent now I am still confident that I can start running again on my planned date of January 4 th 2016

 

 

 

BOSTON MARATHON : Training plan.

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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.

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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

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