Wednesday, December 29, 2010

Out with the old!


I'd like to say that this year has been one to remember but the truth is that when all is said and done and I'm drooling on my shoes in a nursing home it probably will rate somewhere between a cold/rainy half marathon and my first time with "Susan Charmers". Not telling which was more memorable but enough to say my High School girlfriend didn't live up to either her first or family names!

Yes, it's been a bit of a shocker. My Dad died in the first half of the year and later on that year on a trip to Australia I discovered that not everybody agreed with the old axiom: "Sons should always out live their fathers!"

In the running arena I reached and maintained a plateau that had me looking longingly at the podium like a three legged Lama would look at Mt. Everest!

Anyway let's just call it a "base building" year and I'll push on to 2011 with "expectation and hope!"

The same "expectation" I had when I finally got "Susan" alone. And the "hope" that the New Year turns out a whole lot better ;)

Tuesday, December 28, 2010

Update Osaka Marathon

Something like this.

It was announced that there would be an official press conference on Monday January 24th at 4:00pm. There they will detail the marathon course which has been decided, as from a few days ago, and discuss the participation (hopefully have some maps I can upload here and details on how they are going to select the runners).

I'll let you know as I hear things. They had a virtual map on the TV tonight which ran through the full course. I'll try to get hold of that. But no complaints it looks fast and covers just about all the things you'd want to see while you're here!

Monday, December 27, 2010

Missing in action?

Ewen has been awfully quiet over the Christmas break! I just hope he's spending time with family and friends and not with a bic lighter and a bottle of vodka!! Or worse?

Saturday, December 25, 2010

Got his measure!

So this is Christmas...

Guess what Santa brought me? Not the Garmin I wanted but the next best thing, a walking measuring stick, a digital one none the less!

Actually got it a few days before Xmas and have been out around my neighborhood marking out my courses. Now thanks to my new toy and a can of cheap spray paint I've got some, local, run from my house, 3K and 5K loops that I can use to accurately run to my schedule keeping the right distance, pace and heart rate.

While I did sort of know how long these local runs were I strangely enough, or not, had (after measuring) them at about a meter or two shorter per K than I thought. And while I'm glad I have these sorted I'm now deathly afraid to take a ruler to the old fella lest it be similarly short of my imagined size!

Anyway, somethings are best left unmeasured, with some wiggle room, so to speak ;)

Next week I'll be giving a measure of types to the year that has been and assessing it on its merits. Doesn't seem like it's going to get more than a B+ but there are still a few days left so to God and the Devil, if you're paying attention this grade is still up for change, you can fight for it!!!

Hope you all had a Merry Christmas.

Monday, December 20, 2010

Reality Based Running

Reality Based Running Training

I like the above and think it also relates to running in relation to getting better.

We can believe whatever we want but at the same time we must prepare to meet reality head on! Otherwise we will have a bit of a situation.

Sunday, December 19, 2010

My first X-country

Photos from today's race.

10K start

5K winner

Did a 10K cross-country race today. "The Kishiwada Cross Country 10K" my first since starting running as a Master. It was a Beautiful day, couldn't buy a cloud,about 14 degrees and windless. Perfect conditions!

I think I stared a bit too fast as I was hurting about the 4th K but just hung in and came good after about the 6K mark. It was run mostly on a sealed road that wound itself around a big public park and although it was pretty hilly compared to what I usually race it wasn't a slow course. Anyway by the 5th K I was 15th place the last in the lead group and stayed there until the end, finishing the open placings in 4th place. Actually during the race I thought I was going to get in under 36:00 mins but in the last K they had us going up a hill that put an end to that!

Anyway, not too worried as I'm still heading it the right direction and I have another 10K race on the flat on January 9th. If I don't PB there or go close I'll be worried but now I'm fine with things as they are. I'll Just keep repeating "Let the pace come, let the pace come."

Tuesday, December 14, 2010

Don't forget the basics

Baby what a big surprise! Right before my very eyes!

Is it only me or did you ever think that this needed to be done too?

Yes, and "Don't forget the basics" will be the theme of my next blog post on how we can lose sight of the obvious things while searching through all that's been written on the pros and cons of getting faster.

It's been that way in my case!

Kishiwada X Country

I've got a 10K cross-country race to run this coming Sunday and looking forward to it. It will be the first test of how my training is going. I feel good, much fitter than I was the last two races I've ran, and I'm looking for a good time.

Not sure I can PB as I've never run this course and I don't know how much "X-Country" is involved but I suspect it's not much and it'll be a pretty fast course. Luckily it'll be dry too so no sloshing around like you see in Rick's X-country races.

Even though I reckon I can run a good race these lesser distances always make me nervous. First of all, the 10Ks and 5Ks here are often dominated by High School kids who participate in high percentages. It's always a bit intimidating looking down the line and seeing nothing but guys half your age grinning at you like a cat would a canary.

Also I always tend to get caught up in the challenge, going out too fast with the kids. I end up dragging my sorry self home with the stitch from hell.

Anyway if I can keep my head for the first few Ks I should be able to make a charge from behind. I've been running well lately and just the other day I got this rush of blood at the end of one of my recovery runs and ran flat-out for 5 minutes, I was able to hold a pace and go a distance that sort of frightened me ;) I thought at the time, "Geez that Scott, he's getting good!" And you know that anyone who refers to themselves in the third person has got to be a bit dangerous, one way or another.

Look out kids!

Thursday, December 09, 2010


Been a few days since I posted but never fear I'm not languishing in a English prison. That is the other Aussie guy with big balls ;)

I know it isn't only me, it's fascinating all the happenings surrounding Julian Assange, isn't it? In solidarity with Wikileaks, as I'm more afraid of spam and hackers than any of the world's governments, I'm going to do a bit of running related leaking on this site from time to time ;)

The first bombshell: Sources tell me that Rick from "Rick's Running - No Limit Desperado" fame is considering retiring opening a small barber shop in the Rockies and renaming his blog "Rick's Cut House - Yes Trim it, Colorado"

And another shocking revelation..... Ewen hasn't been seeing any "Doctor" The story he has been giving us about seeing a blood Doctor at Two Hundred and Fifty Dollars for 15 minutes is obviously a lie! I mean our friend isn't known for throwing that or any kind of money around. I want to believe but him but I'll need evidence of some monetary transactions on his part. Does anyone have a photo of him wearing anything other than that freebie "6ft Track Marathon" T-shirt?

I rest my case!

Going underground for a while. Stay alive!

Friday, December 03, 2010

Marius Bakken 100 Day Plan

MB himself

As I've already mentioned I've started my training in earnest for a goal marathon (The Nagano Marathon April 17th 2011). I won't start on the program proper until January 3rd but have been doing the lead up weeks, introductory weeks 1 to 3 in rotation. I'm just getting used to the type of running they expect, at the different levels I'm suposed to run the sessions in.

Effort 1= 4:42 per km HR 102-119
Effort 2= 4:14 per km HR 119-136
Effort 3= 3:46 per km HR 136-148
Effort 4= 3:34 per km HR 148-156
Effort 5= 3:29 per km HR 157-164

The above are the different pace and heart rates I'm to run for a maximum heart rate of 170bpm and a marathon goal time of sub 2:45:00. I'm doing 2 to 3 sessions in the higher levels and the rest of the week at a Cruisey level 1 effort.

It's taken me a few weeks to get used to this but now I can get pretty close to what they ask on all my runs. Found it a little hard to hold the heart rate down at the effort 1 pace at first but the fitter I get....Midweek I was able to keep my HR in the low 120s and run a pace of 4:20, which I've got to be happy with at this stage of my training.

As stated, the above rates are what is recommended to train at to run a sub 2:45:00 marathon, if I want to go any faster I can run the sessions a little faster while still trying to keep my heart rate down as close as possible to the recommended rates.

Also if I want to run a faster marathon than 2:45 I'll have to up the mileage, add a couple more sessions a week at the lower level effort range. Knowing myself, I need to be running between 100, to 160kms a week if I'm to handle the last 15k of a fast marathon so I will add runs as I need to get me up to those kind of Ks just being careful not to run them all too fast and put myself into over training mode which I'm susceptible to do.

I might even do one of my fast sessions downhill, ala Hosaka, in order to save my legs and increase my rate of recovery. I'll be a bit smarter this time and not so obsessive. like tonight I had a hard, long day at work and now it is pissing rain, cold and windy. I normally would run in this but actually don't feel like it and can't see the benefit of simply running to log the mileage. I'll run hard when I have to and relaxed most of the time, and never when I don't feel like it. This will keep me feeling like it more often than not and I'm sure that this is a recipe for PBs and a long running life. I have learnt that just like in a race I have to "let the pace/race come" to me.

Thursday, December 02, 2010

The 4 Minute Blog Post

Liked the book "The 4 hour Work Week" and the insights into what it means to be productive and I reckon "The 4 Hour Body" is going to also be an interesting read.

Say what you will about young Tim Ferris, he is a bona fide idea's man. Tell me this book won't fly off the shelves!

Tuesday, November 30, 2010

RIP Leslie Nielsen

Who predicted how most of my future conversations with my wife would turn out like.

Rumack: Captain, how soon can you land?

Captain Oveur: I can't tell.

Rumack: You can tell me. I'm a doctor.

Captain Oveur: No. I mean I'm just not sure.

Rumack: Well, can't you take a guess?

Captain Oveur: Well, not for another two hours.

Rumack: You can't take a guess for another two hours?

Who got away with classic "set-ups"

President Bush: Frank, please consider filling a post I'm creating. It may mean long hours and dangerous nights, surrounded by some of the scummiest elements in our society.

Frank: You want me to be in your cabinet?

Who always talked like I wanted to.

Frank: That's the red-light district. I wonder why Savage is hanging around down there.

Ed: Sex, Frank?

Frank: Uh, no, not right now, Ed.

Who made the simple interestingly complicated.

This is Frank Drebin, Police Squad. Throw down your guns, and come on out with your hands up. Or come on out, then throw down your guns, whichever way you wanna do it. Just remember the two key elements here: one, guns to be thrown down; two, come on out!

And who surely didn't like to be taken too seriously.

Rumack: I won't deceive you, Mr. Striker. We're running out of time.

Ted Striker: Surely there must be something you can do.

Rumack: I'm doing everything I can... and stop calling me Shirley!

Monday, November 29, 2010

Top 100 Australian Albums

Bob so as it's not "non-sensical" to you, this song is about "Cyclone Tracy" that completely destroyed the Northern Australian City of Darwin on December 25th 1974. It finished the job "Tojo" Japanese general started by partly destroying the same city at the end of the second world war.

Sorry but you are going to have to click through to Youtube, on this screen, to see this. They're getting strict on this.

The 100 Best Australian albums:
1.Midnight Oil – Diesel and Dust
2.AC/DC – Back in Black
3.Crowded House – Woodface
4.Cold Chisel – Circus Animals
5.The Triffids – Born Sandy Devotional
6.Easybeats – The Best Of
7.Paul Kelly and the Coloured Girls – Gossip
8.You Am I – Hi Fi Way
9.Skyhooks – Living in the 70’s
10.Avalanches – Since I Left You

I was just looking at a list of the above complete 100 and was feeling very nostalgic. Of course there will be argument on what's "good" or not, Bob obviously doesn't agree with "The Avalanches" at number 10,(see previous song and comment) but making these lists is a bit like "hitting a bees nest with a stick" as one of the authors said, it is bound to stir things up! And you should remember they are Best "Albums" and have to be taken as a complete unit, and not just one or two songs. By the way they really don't do albums any more, do they?

Anyway if you haven't had a good look at what "Australian music" is all about take a look at this list, it is a great starting point.

While I pretty much agree with number 1, Can get much more Australian than "Midnight Oil" I would have put The Hoodoo Gurus' "Stoneage Romeos" at the top of my list, but it only comes in at number 28 on this list. Which gives me an opening to play a favorite from this album :)

Before I finish going off on my unrelated running tangent I want to show you another Hoodoo Gurus' song, my all time favorite!

This might not ring everyones bells but it really resonates with me. The young Scott Brown was at a gig watching this band and this song on the night he broke up with the love of his life. Music is a lot of things but mostly it's a time and a place. Ever since this I've liked anything that looks or sounds like this,despite what anyone thinks!

Sunday, November 28, 2010

That boy needs therapy!

Looks like Ewen has another plan, they say "variety is the spice of life" but if I know anything about psychiatry, which I don't, I'd say this compulsion to keep changing workouts is a manifestation, hiding a greater problem. To put it more bluntly. "He's a nut! Crazy as a coconut!"

Thursday, November 25, 2010

Slow motion analysis

Yes, sorry the classy part of my blog didn't last long. But I have a stupid clip to show you and a serious question.

I want someone to look at my running style and do some analysis on it, so I'll need to get some slow motion clips of me running at various speeds and angles. The question is: Does anyone know a simple way to convert normal video to slow mo?

I just read that windows movie maker will do it but have to look at it as I've never used it before. Anyone done this or know how?

Thanks in advance.

Just hope I look a bit cooler in slow motion than these people ;)

Wednesday, November 24, 2010

No class! You say?

Stung by the criticism that this blog is somehow lacking, I'm going to take Rick's advice via Peter Magill: "to have a successful blog you need at least 3 things;
1/ Make it informative.
2/Make it fun.
3/ have attractive women feature in your articles!"

A bit more subtle than Rick's "Body Rock" effort but you'd have to agree, classy ;)

Tuesday, November 23, 2010

The leaves, they are a changing.

Fall in Osaka

Getting cool here and winter is just around the corner. It's a nice time of year to race and train here now. It was a public holiday today, Tuesday, and we did somethings to celebrate my youngest's 8th Birthday.

Got a message from Ewen today too saying that the latest "Run 4 Your Life" magazine has just come out and they have a feature article of mine in it. If you are in Australia, or you want to subscribe, have a look.

Above a couple of photos from today.

Friday, November 19, 2010


Just uploading this here now to see how it looks before putting it or something similar on the "Samurai Running" website. Let me know what you think, if I should add something or leave something out. Appreciate it. And yes, I know I look like a dick, so you don't have to tell me that ;)

Thursday, November 18, 2010

Max Heart Rate = 170

Aung Sang Suu Kyi
Someone with a bigger heart than all of us!

Had my test today, don't know how I should think about the result, on the one hand it is lower than the formula 220 minus ones age (which would be around 175 in my case) so it says that I'm fit but not too much difference. The highest I could get it today was 170.

I've been running my sessions on the assumption that my MHR was between 190 and 180 because a few years ago I was able to get it up there on my hard runs. Actually surprised it's come down so much.

I do know now that I've been red lining too much in the past and definitely went into my last marathon over-trained! Just have to find the balance between that and the half I just ran where I slowed down significantly in the last 3rd of the race because I was under-trained. Sounds easy but it really is an art/science.

So now to adjust my sessions and see if the training by heart rate works! The one thing I have concern with is: I'm supposed to do my easy runs between 95 and 115 BPM and I reckon until I get a bit fitter I'm going to find it hard to keep those runs in that range.

I'll let you know how I get on.

Sunday, November 14, 2010

Sometimes you kick!

Sometimes you get kicked!

Not sure why I expected any better today, but I did feel good going in. Still, I should feel happy with my 1:22:?? as only 4 weeks ago I couldn't even jog well and I haven't done any long runs, to speak of, since July. The speed is there, 18 min first 5K and 36 min first 10k, just started to struggle after the 15th K. Anyway I know what I've got to do in order to get some PBs early in the new year. Now to work on it!

Saturday, November 13, 2010

Number 7

I'll need a pair to PB tomorrow "Wow"

Tomorrow I'll run the Osaka Riverside Half Marathon for the 7th time. This event was my first ever race at 39 years old! Seems like the weather will be suspect, as usual, for this race again, usually rains, but I'm in pretty good shape and if I can hold my pace until the end, my condition holds, I'll give my PB a shake or at least have a nice workout in prep for a few PBs early next year.

I was looking at the cards I got from the previous runs there tonight. They show a nice progression and just how much faster I've got and how this race has grown over the last few years.

2003 143rd place out of 499 people in a time of 1:39:18
2004 138th place out of 651 people in a time of 1:35:08
2005 Didn't run it
2006 56th place out of 620 people in a time of 1:29:00
2007 72nd place out of 668 people in a time of 1:31:21
2008 27th place out of 727 people in a time of 1:23:00
2009 11th place out of 1162 people in a time of 1:19:25

And 2010 (thinking something like)
7th place out of 1302 people in a time of 1:17:45 (We will see).

Thursday, November 11, 2010

Ryan Hall

"My hand was made strong by the hand of the almighty!"

What's up with Ryan too? Let's just hope he "forward in this generation. Triumphantly."

Time to think

Our man in Addis Ababa

Any thoughts on what Mr. Gebrselassie is thinking and what he'll do?

I'd like to see him keep running but reckon he deserves to call it a day if he sees fit.

Wednesday, November 10, 2010

Heart Rate Vs Pace

Heart Rate Monitor (get it?)

I've been running with a heart rate monitor this last week and I'm here to tell you it is by far the better option when compared to running by pace per km. Why? Because, firstly one can basically just estimate what 1km is when running on anything but a marked track. And, two once you know your max heart rate you can know how to run within the various limits and vary your pace and range more accurately, getting the best out of your training.

When I have been running by "feel" I tend to go too fast on slow days and too slow on fast days. This heart rate monitor is really showing me that my past training has been a bit hit and miss. I think in a month or so my racing condition is going to be so much better because of this new training method.

We shall see.

Saturday, November 06, 2010

NYC Marathon

Looking forward to the running of the NYC Marathon tomorrow. Geb to win, Meb a close 2nd, I reckon. As long as they get out in front of the crowd that is ;)

wtf photos videos - Overkill 9000: A Marathon Traffic Jam
see more WTF Pictures and WTF videos by Picture Is Unrelated

Wednesday, November 03, 2010

I wonder if she wonders if this is all for real

Well as I said I'm pretty much over my injuries and back to some consistent, pain free running.

Ewen's version

"Monday: AM, 10k, felt like s#!t. PM, 20k, felt like something the cat dragged in."


Monday: AM, 10k, felt like Sammy. PM, 20k, felt like Geb.

Anyway, real happy to be able to be back into it and the only thing now is to get the weight down. That last period of comparative inactivity has me up 5kgs from what I should be to be in PB form.

Last week of overindulgence this week and then I'm on to it ;)

Friday, October 29, 2010

Lupin the 3rd

Rick asked, kindly, if I'd like to write something about my training. Gees you'd think this was a running blog or something! Well old son, there hasn't be much to write about on that front but happy to report I'm no longer injured and will start my training in earnest from this Monday. And I'll be sure to let you know how I'm going with it.

In the meantime a brief musical interlude. Really love this music, sure you will too!

Thursday, October 28, 2010

"Hoist a rainbow high together"

My imagination only (not an offical logo) ;)

Below is some translated information on Osaka marathon 2011 from the Osaka Prefectural Government.

"The theme of the Osaka Marathon is “Hoist a rainbow high together”. Seven specific charity themes are to be decided, and participants are recruited per each theme, and each color. Participating runners are to pick a color to cheer for their teams such as red or blue. It is planned that the supporters will color the streets along the course in seven colors. The logo mark has been announced, full of vigor, portraying a runner at full speed in a motif of a character “run”. It is also designed in the seven colors of the rainbow.

Isn’t there a great fascination and significance to have a marathon in the big city of Osaka amid the running boom nowadays? It is a huge attraction for participating runners to experience the charm of the town by running along roads and through places usually inaccessible except by car. Moreover, in addition to the 30,000 runners taking part, the whole of Osaka including supporters and volunteers will become spirited, and the economic impact generated by them will be on a substantial scale. In addition, this is the best opportunity to convey the “hospitality of a town, Osaka” to runners from all over Japan and the world getting together in Japan.

The huge expectation for “Osaka Marathon” includes energizing the local community and spreading the word about urban attractions. It will be one of the largest sporting events in Japan supported by the unified cooperation of participants and local residents, contributing to the energizing of the whole Kansai area.

The governor Mr. Hashimoto said “I want it to become a good event, rivaling the Tokyo Marathon. I want the whole of Osaka town to be energized through the marathon, and I want to show it both inside and outside of Japan.”

Through this marathon, we will send out the word about the charm of the people and the town, and Osaka full of Energy!"

"Osaka Lover!"

Sunday, October 24, 2010

"In for a penny in for a pound"

Back by popular demand! Well not really but I like them ;)

Sorry Ewen I "jumped off the merry-go-round!" Still, not too upset with my race today considering how I've been feeling the last few weeks. I'm taking this as a good sign that I'm getting back on track and and now I'll build on this.

Having said that, it was tough out there today! Always find this race tough as it is the start of my racing season and I'm not yet ready or able to run at any speed for anything over 3 or 5Ks. I'm not the kind of runner who can just turn up underdone and pull out a good race, not that talented I suppose. Anyway I wanted to stop a couple of times during this one and I forced myself to keep on going. Happy about that. One of the times I wanted to stop was when at about the 3K mark, Erick Wainaina (Kenyan) the silver medalist, in the Marathon at the Sydney 2000 Olympics, cruised past me, smiling, like I was standing still.

"Guest runners!" what a concept ;(

Now there is a guy who is "intimidating" you probably couldn't give him much advice or tell him anything that he didn't already know. As for me, you definitely can and I'm always happy to hear it ;)

Oh, time, 38:26 (chip)

Friday, October 22, 2010


Wakaura Bay 10K

Got my first 10K of the racing season this Sunday morning and while I go into it a little lame I'd like to think, like some of the Beck lyrics say... "I'm a driver, I'm a winner. Things are gonna change...." But the chorus of this song keeps ringing in my ears... "Soy un perdedor.. I'm a loser baby so why don't you kill me?"

Anyway I'll know were I'm at by the end of it, I'm sure. And It'll probably be somewhere in between the extremes ;)

Thursday, October 21, 2010


I've always thought we humans have a large capacity for empathy that allows us to care for more than those we have direct, face to face, contact with. Although I'm not sure this is true in the "virtual world" where our interest can be rather stretched by the amount of people we are "in touch with" via the web. Case in point, my blog is frequented often enough but few feel the need or have the time to offer any encouragement, by way of comments. Luckily I am, and we are all basically doing these blogs for ourselves otherwise there wouldn't be much of this so called.. "Virtual Global Community."

I don't want to shame anyone into writing "comments," just making an observation. I and I suspect most of us keep up our blogs because they have a "purpose" (although this may not always be clear, to my readers) and they help us in our quest of "mastering" our sport with the added value being that they helps us master other aspects of our life as well.

I really consider myself lucky and I'm thankful that anyone at all would even bother to look in. So if you just want to "lurk" feel free ;)

Have a look at this video it's interesting and it explains, well, a little of what I'm talking about.

Tuesday, October 19, 2010

The power of a good story!

loyal readers..

I know you've been waiting for a "good story" and I know there's been a bit of a drought on this blog. Still, I promise something is on its way, but in the meantime I hope this will suffice!

Friday, October 15, 2010

I wish I was special

From my Ipod Touch 8th generation (with the new "reach around" technology).

Waiting in the clinic for an echo scan. Since coming back from Oz just haven't been able to run without pain. Actually that's not all together true, I have had a couple of near pain free runs but the fact that these almost make me cry with happiness points to how rare they are.

Anyway, put it this way I've had more comments on my blog recently then good runs ;(

While I'm confident I will be OK sooner rather than later the healing is taking its good time.I should make a confession, lest someone else follows my lead and gets injured themselves. I'm pretty sure this all stems from my 5K and 10K races so close to my last full marathon. As much as I'd like to believe, in this respect, I'm not special and couldn't get away with going against all common sense.

Anyway, after my next full I'm going to give myself a good long break before building up to racing again. Might even still be PBing in my fifties if I act with a little more prudence. "Dear Prudence, won't you come out to play."

One more piece of unsolicited advice. Basically don't believe what people say, just watch how they spend their time. As for running if they are injured more than they aren't, then take care cause bullshit is being spread without a licence!

Run run run Runnnnnnnnnn

Thursday, October 14, 2010


"NEW DELHI: Tanzania's Samson Ramadhani, Kenya's Luke Kibet and Australia's Jeffrey Hunt could be the stars to watch in the Commonwealth Games marathon that will be held on the concluding day on Thursday.

The men's event is scheduled for a 6.30 a.m start and the women's will be flagged off 15 minutes later. Both will take a 10km loop, beginning in front of Free Church on Parliament Street and going through Red Cross Road, Dr. Rajendra Prasad Road, Rajpath, Janpath and back.

Talking of the leading runners in the field for Thursday's run, Ramadhani, the Games defending champion, has one of the best times, 2:09.46s clocked in Hannover in May, in the 24-runner men's field here while Kibet is a former World champion. The Kenyans dominate the marathon. They occupy 11 of the top 20 positions in the world list this season, however, many of this season's best runners are not here in Delhi.

Hunt, who impressed with a 2:11 time in his debut marathon in Beppu (Japan), is also expected to come up with a strong showing. Kenya's Irene Kosgei heads the field in the women's section with the year's fastest time (2:29.06s) among the runners here. Lyngkhoi Bining and Ram Singh Yadav are the two host runners in the men's section while Preethi Rao is the lone Indian woman in the fray." — Stan Rayan "The Hindu"

let's hope for some drama, slighty less than below though.

Post race comment.

Things don't often work out the way we envision and even with all the hard work that goes into preparation we can't lose sight of the fact that it's what you do on the day that really counts.

Congralutions to everyone who ran.

Today my thoughts have been with Kerryn McCann and her family. Almost the perfect person, she must be missed by many!

Saturday, October 09, 2010

Not a tall well


Still battling the tight hamstrings and achillies problems but starting to string together some decent training. Have you ever had the pain that comes from directly behind your knee, in the cup where it bends? What's that about?

I'm not going to break any running records until I get over this but this post, or my blog in general, certainly would put me in the running for the record for "talking about nothing."

"The outdoor record for talking about nothing is held by Mrs. Vera Etherington (GB) and her neighbour Mrs. Dolly Booth (GB) of Ipswich, who between 11th November 1983 and 12th January 1984 chundered on over their fence in an unenlightening dialogue lasting 62 days until Mrs. Booth remembered she'd left the bath running."

Thanks to VIZ magazine for the above quote and cartoon. This is a very childish read that appeals to me. In one of their sections "Roger's Profanisaurus" they define the following term..

Dutch Marathon n. The hasty, yet seemingly never-ending walk home after purchasing a new selection of fleshmags from a specialist newsagent.

Sunday, October 03, 2010

Hello, Hello Mr. Monkey

I've been having a lot of trouble with my running of late. First, missing sessions because of an unusual tightness in my hamstrings and recently while I have been able to complete a few good speed sessions I haven't been able to recover enough to do even the slow recovery runs the following day!

All this was happening while time was running out for a decent build up to my December marathon and I just couldn't see how I was going to get it together in time to be able to give myself a chance of a PB. It was getting complicated and there were just too many questions.

Dr Seuss once said “Sometimes the questions are complicated and the answers are simple.” and in this spirit I decided to pull out of the Kakogawa marathon and just concentrate on getting myself fit and fast and in January 2011 start my Marius Bakken schedule for a run in the Nagano Marathon in Early April.

You may think I should wait and see and I'd agree but for two things. Applications have to be finalise by next week and I really feel that if I run one more marathon hard, under trained and lame it will jeopardise my sub 2:30 attempt and my career long term. I reckon I have one or two chances at breaking this and I don't want to leave it on a cold windy road in December of 2010.

While I am really pretty disappointed I have a renewed faith in my ability and can see the speed sessions on the MB schedules being the key to getting me PBs right up to my 50s. I'll have to go fast but not lose sight of the fact that......

"Slowly, slowly catches monkey!" ;)

Friday, October 01, 2010


I know a few of you are on Twitter and more aren't. But I'm here to tell you that if you think that it's a waste of time you are, in my humble opinion, wrong.

Well, I thought it was just a way to share information that really has no real significance and that is right but what is life if not a series of insignificant moments that all add up to something worth paying attention to.

Besides where else can you see so many one liners in the same place?

Below is a quote taken from Twitter from the recently deceased American comic and roaster extraordinaire, Greg Giraldo.

“Gary Busey’s here, kind of. Jesus, Gary, you horse-faced lunatic. You look like Nick Nolte f*cked a Clydesdale.”

I follow about 75 people at present, including Gary Busey, and find it on the most part informative and hilarious.

Still..."If you should ever leave me life would go on believe me..."

And I've got to agree with "kimi" another person I follow..

Kobayashi Kimiko.
"I'm exhausted but can't stop watching my timeline, you people are fascinating like dogs that can do math."

Wednesday, September 29, 2010

Return to Innocence

I know what you're thinking, a "return to innocence" is just code in my case for losing bowel control. But no.

It means I'm going back to basics and have started my training for a marathon to glory ;)

I'm two weeks into training and have, to be honest, not had a good start. I've been seriously stiff and tight,hamstrings and Achilles, making even the slow short runs, which are pretty much all I've been doing, hurt like, well like they shouldn't. But last Tuesday I went to a guy and after half an hour of twisting and rolling my legs in all sorts of directions I was able to run without early pain and now sit here happily only carrying the slight soreness that accompanies a good hard session.

I'm going to go back to this guy now every week as he really knows his stuff and, I think, will be the key to get me to the starting line on December 23!

Now just to string a few good weeks together and I'll be back on track.

I'll keep you a breast, so to speak.

Saturday, September 25, 2010

Jeffery Hunt

In the Hunt

Got a reply from a message I left Jeffery Hunt the other day. Be sure to watch this guy, run at the coming Commonwealth Games in Delhi, cause I think it is the genuinely nice ones that make the champions. And Jeff seems to be both.

At the moment he's up in Cairns putting the finishing touches on his preparation.


Hello Jeff

You made all us ex-pat Aussies, living in Japan, proud with your debut marathon over here and we will be following you with interest in New Delhi.

While you are in Cairns you should get yourself down to "Gordonvale" 20 minutes south, for a few easy miles among the empty cane field roads, just the moist/hot and peaceful place to set you up for the games.

All the best


sorry for the delay. It was a dream run.
I hope you had the pleasure of being able to say "he's Aussie, just like me!"
I may be heading to Gordonvale on Monday for a trot around.
We have been running around Karunda and the Cairns Esplanade, and the track.
Not as good as centennial park or falls, but still a nice place.



Teaching and Learning

While this, of course, is only part of the story it shows that part well!

English Teachers - Episode 1 "First Days Suck" from Nameless Media and Productions on Vimeo.

Is anyone actually reading/watching my blog? If not I'd probably be better off with one of these "works of art" ;)

Friday, September 24, 2010

Rally to Restore Sanity!

Go to India! Get a grip! Don't be afraid. You may like it.

Repeat after me...

"I'm not afraid of Muslims/Teapartiers/Socialists/Immigrants/Gun owners/or Gays!

But I am kind of scared of spiders"

Jon Stewart
The Daily Show
Rally to Restore Sanity

Sunday, September 19, 2010

To New Delhi or not New Delhi

I've heard talk about athletes and teams talking about the possibility of not going to the Commonwealth Games in New Delhi because of fears for their safety. For mine, I reckon it is shameful to even think about the possibility of not going. I mean if you are selected to go to a games that is sanctioned by your own government and athletic association then you go! As an individual you can choose where you go for your holidays but as part of a team you go where the "work is" so to speak.

Some didn't go to the Olympic games in China and the World Cup in South Africa because of perceived "Risks" but the lucky ones that did go understood that it would have been foolish to let that affect their decision.

I can accept that people that never travel or only travel to "home like" places can't understand the value of going outweighs the risks, and I wouldn't waste my breath convincing them otherwise but it is strange to me that one person can think they are of greater importance than others and at a higher risk of harm then the millions of people living in Delhi everyday of their lives.

I don't think the Delhi residents take themselves so seriously!

Saturday, September 11, 2010


Breaking News!

Just made official, the first running of "The Osaka marathon". It's the second mass participation marathon of its type in Japan (30,000 runners) after Tokyo, it will be held on the 30th of October 2011.

I'm definitely going to enter and love to see you guys here for this. Us locals are very excited, I'll keep you updated.


I can't find a course map yet but the below is what were voted the top five areas that the marathon course should run through. Whatever the final course is, it will be flat, fast and scenic. I will be conducting running tours with "Samurai Running" to the marathon (see side-bar) that will be affordable and memorable. Don't think it's too early to make a decision on this as entries open in February next year and my tours will book out fast ;)

Friday, September 10, 2010

like a rocket

Will start my marathon training in earnest from this Sunday. I'm hungry like a lion, AUOOOW!!!!! Hope it goes off like a rocket, POOONNNG CCCHHHIWWW!!!!!

Wednesday, September 08, 2010

Love a good story

I love a good story and I'm fond of a bit of cussing too so thought I'd upload this clip. Thanks for the link "Discom-BOB-ulated"

Sunday, September 05, 2010

There's no place like home

Arrived back in Japan last night, boy is it hot! Anyway going to settle in and catch up with some blog reading. Had a wonderful trip but as they say, there is no place like home. The photos are of me and the boys at my old Alma mater Sydney Uni and the city. Sydney must be one of the best cities in the world, I reckon ;)

Below is a small clip of me finishing my last race in Lake Macquarie.

Welcome home!!

Sunday, August 29, 2010

I got a little one!

A small PB that is!

After a few days at a resort in Cairns it was down to Sydney. I haven't been back to my hometown now for about 9 years and had almost forgotten how beautiful it is and how much I like it. We will be here staying at the Hyde Park Plaza until the 4th of September so if any one wants to join me for a morning jog around the harbour, or something, let me know.

Yesterday we went up the coast and stayed with my Aunt at Jerry's Plains, a country town far west of Newcastle. It was bloody cold last night. woke up at 4:00am this morning and drove to Lake Macquarie for my 10.5K race. Not the best of prep going in but good course and I was able to squeezed out a PB for the 10K doing 35:35 and getting an age group first place to boot.

That's it for running here I'll just be jogging and trying to put on a few pounds before we head back and I start my training again in earnest then

Hope everyone is well. I'll catch up with you soon.

Thursday, August 19, 2010


Just coming up after a bout of sickness that included stomachaches, constipation, headaches and dizziness. It was pretty bad for a few days there and although the doctor doesn't know exactly what caused it, we think it was a combination of dehydration, too much running, that 5K in the heat was a bad idea, and a change of diet, sushi to beef and kidney pies.

Anyway, I'm still alive and I've learn my lesson this time. Going to start to really think about what I'm doing in regards to my health and running. After looking over the new schedule I got from Marius Bakken, thanks Rick, I realized that I was making a lot of mistakes in training and according to MB, doing it a bit backwards.

Anyway I have learnt a lot from my marathon and this trip and I'll take this into the next training and hopefully really hit it next time.

Next week I go to my home town of Sydney, Manly here I come, and back to Japan in early September to start marathon training again, and work :( I have one more 10K here before I go up at Lake Macquarie on the 29th (can anyone come?) and if I can pull up from this sickness I'll give it a go for a PB there. Did I say I've learnt my lesson?

The photos below are of my FNQ family great Aunts, cousins, the Sugar Cane Farmers, these are the giants of the family as you can see. But sadly only their sense of humor was passed on to me. The other photos are of me and Emi on a romantic trip to the Atherton Tablelands and us again at a memorial service we had, with some family, for my Dad that passed away early this year. We laid him to rest in Gordonvale Cemetery.

It's been a good holiday!

Saturday, August 14, 2010


Me and my Sister x 2, me and my boys and me coming to the end of the race.

Ran the 5.6K race, that was part of the Great Pyramid Race Festival, today.

Running a 5K race only six days after a marathon is ill advised but if I only did things that made sense I wouldn't even leave the house. While it was hot and the course was more of a cross country than a road race I ran pretty well. And although the total was 5.6kms I crossed the 5K mark in 16:52 so I'll take that as my new 5K PB ;)

Got 3rd overall and 3rd in the open division (anyone over 18) the two boys that beat me 15 and 17 years old also qualified for the "Open" division, I don't know how that works but it's their race ;)

Feel fine and excited to make amends for my past training mistakes.

Tuesday, August 10, 2010


Below is part of an article on the run from the "Townsville Bulletin."

Marathon runner-up and Osaka resident Scott Brown, who at 45 years young competed in his third Townsville Running Festival, said he had eventual winner Revelian in his sights early on in the run.

"I watched his back for the first 15 kilometres, but he was so smooth, at every turn he got further in front," Brown said.

"And everyone who I passed along the way were yelling at me 'you can get him, you can get him', but I had no doubts he would win.

"I slowed down and he sped up I think, but I suppose finishing second isn't so bad for an old guy, I turn 46 next week."

That is just part of the story to feed the media frenzy now for you, my loyal 10 readers, I'll give the inside scoop.

I't may seem like I'm an ingrate to be disappointed with my result but you all know how hard I trained for this and it is all relative. I simply should have run faster and I know this race wasn't a true reflection of my ability. While I have to be honest and take pause with my goal of sub 2:30:00 I haven't given up on it. On the right day if everything comes together I just may give it a nudge. Still, for me it's not about time anymore I just want to run my best before my time runs out.

Yes, here they come, the excuses.

I was on sub 2:37:00 time right through the 25K mark taking splits at the first two 10K marks and one 5K mark but on the run out of the city it got kind of lonely, I was running by myself for the 1st two city loops too but there were people around and I could cheer and be cheered by fellow runners on the turn arounds there, but the almost 20K out and back gave
me some trouble.

Firstly I lost my sense of pace, secondly, I began to cramp up on both sides of the back of my legs and thirdly, my feet were burning up. I wore these really light ASICS flats that I had only done about 10K in before the race, while they did help me in the first 15K with speed they slowed me down in the end as my poor puppies took such a pounding, one that I haven't felt since my first few marathons. Might not totally be the shoes' fault maybe I just have to run more long runs in flats. Who knows?

At any rate I lost a good ten minutes on the last 15K. Frankly I could have/should have put in an all out effort but I was worried that this would have brought the cramps to a head and stopped me dead so I just did enough to get me safely to second place. A little "soft" of me I know. In the final analysis I'm not disappointed I ran this race, nor that I placed second to such a good runner as Oswald it is just it could have been so much better than it ended up.

Anywho, this is what I like about the marathon, there are no guarantees, of course you have to prepare but it will always require respect and lady luck to shine on the day. We just have to remain humble and keep on hitting it until it pays off, one way or another.

In all other respects the Townsville marathon is one of the best races I've been in and I recommend it to anyone.

Thanks too to my blogging friends your comments mean the world to me.

Some photos

Sunday, August 08, 2010

Number 2! No shit!

Somehow, some reason hard to finish off the race today but very pleased with the age group win and overall second! Tanzanians are hard to beat afterall ;) My time 2:47:59 offical. I'd say I'm disappointed, and I am, but can't be too much so as I'm surrounded by family and friends in paradise and on to my 4th schooner, no they aren't boats.

Thanks as always, talk later Scott.

Tuesday, August 03, 2010

Go hard or go home

G'day, sorry not to have been posting much of late but out of my usual situation here and not finding the time to do it. Anyway talking about time, it's crunch time and this weekend I'll race the Townsville marathon (5:30 am the 8th of August). I'm getting excited and have run through the race a few times in my head. The scenarios range from a blow out to a PB and everything in between but even with a less than perfect last two weeks, mileage has dropped to about 60K a week, I'm expecting I'll be able to achieve one of the following goals: A sub 2:40 (excellent) a sub 2:45 (good) and a sub 2:50 (fair).

I did a few faster intervals last week and a couple of marathon pace 5K runs. I found one of these 5K runs I was able to go 1 min under my marathon pace with relative ease but the other one I struggled and was 2 minutes over. So I don't know how I'll go but I have a feeling that running in the cool of the morning and with the excitement of race day I can do it and besides there is no place for doubt or fear once the gun goes, racing tends to bring out the best in my running. I won't say I'll win it as there are too many variables, like who turns up and how I pace myself but I'll do my best and go into it expecting to do well.

There is only one thing that has me a bit worried. You would think that with all my Ks going into this I'd be confident but I reckon I need a strong fast pack to pull me through to a really fast time and this being a "smaller marathon" I will probably find myself either by myself out front or trailing some rabbit by myself. Either way I fear I'll be on my "Pat Malone" a lot and I'll find it hard to concentrate and race hard the whole way.

One thing I can't say is "Go hard or go home" cause I'm already there!

Hope you're all well and I'll catch up after the race.

Thursday, July 22, 2010


Tomorrow night I'm headed to Australia. The kids and wife are already there I just had to finish up my commitments with work here first. It's not easy by yourself rushing to finish things off. Still got to be grateful that I can get the time off at all.

Anyone who thinks that this is the chance to come over here and break into my house has another thing coming. The in-laws are looking after the place so if you don't mind spending sometime with them come on over ;) Who am I kidding not even the poor and desperate are reading my blog these days. Going to have to start doing something interesting. Or buying some stuff worth stealing!

As for the running, just two weeks until the marathon and I'm starting my taper. I'll have done around 150K by tomorrow afternoon to round off the week and then start to drop the Ks to around 100 for the remaining 2 weeks. If I'm still not feeling recovered by mid next week I'll drop the Ks some more.

The last two weeks will be used to get my body used to marathon pace and faster. I tried a couple of speed sessions last week but they didn't workout so well. I pulled my hamstring on the right leg and aggravated my Achilles on the left, and I wasn't able to run my target times for the session. I think I'm too tired from the accumulated training the last 12 weeks but I should come good and be chopping at the bit come race day.

The main goal from now is get to the starting line with no niggles with or without the speed. I always race better than I train. I can pick my pace up in races as long as I go in without injury. I expect my high mileage training to get me through to a new PB. So how low can I go this time? I'll talk about this more in a post from Australia.

Take care all.

Wednesday, July 14, 2010


I'm almost there, at the end of my marathon build up. Tired but putting on the finishing touches, which I'll blog about shortly. But all it might take is a dab or two of "Old Spice." What do you think ladies: Fantastic!

Sunday, July 04, 2010

Harder, Better, Faster, Stronger

Hope everyone is well. I'm fine, battling with the heat and humidity but getting through my runs. You know it's hot when you come back from a run and your hands are white and wrinkled just like they look when you come out of a hot bath. Just dripping sweat on most runs the last 2 weeks.

Anyway what I wanted to write about was my experience with my long run today. I took the advice I read in "The Lore of Running" by Tim Noakes and had some walk breaks on my run today. I was doing 30 mins runs and walking between sets of these for 5 mins! I ended up doing 38K in 3 hours, not counting the walk breaks, and surprisingly the old pins feel refreshed and good to go now. I did have a swim this afternoon so it might be that also but what do you think? Is this a good idea or do you think I need to run the whole session without any significant breaks?

Interested to hear what you think, as always.

Happy July 4th to the Seppos and congratulations to all those that raced in the Gold Coast this weekend.

Wednesday, June 30, 2010

Sunday, June 27, 2010


Uploading some clips with Muhammad Ali. If ever there was an inspirational man and story, it is him and his!

Saturday, June 26, 2010


Marathon build up COUNTING DOWN

Week 10 ending June 4th. 60.8kgs, 13.5% Body Fat, Stomach 74cm, Mileage 173km

Week 9 ending June 11th. 60.5kgs, 15.0% Body Fat, Stomach 73cm, Mileage 204km

Week 8 ending June 18th. 59.5kgs, 14.3% Body Fat, Stomach 73cm, Mileage 203km

Week 7 ending June 25th. 60.3kgs, 13.7% Body Fat, Stomach 72.5cm, Mileage 173km

So here are the stats for the past 4 weeks. What amazes me is that I can run close to 800kms and still only be basically the same weight. That shows that I either eat or drink enough to compensate or I'm such an extremely efficient runner that I hardly burn any calories when I run! I'd prefer to think its the later but sadly it's not, I'm a bit of a pig when it comes to the chow!

On with the training and fingers crossed I can get through to the marathon starting line in one piece.

The link is a clip is of Japanese kids enjoying their World Cup success. There were a few empty looking classrooms in Japan yesterday, I'll give you the drum!

Thursday, June 24, 2010


I'm having some problems with my socks of late. It's not just because of the high mileage even in normal situations I have a knack for putting holes in socks. I really go through the blighters. Seriously, I took my last two pairs back the the shop after less than two sessions running. Even when the nails are trimmed I still put holes in them.

If I buy really expensive thick winter type ones they will last but I'm looking for thin summer type ones that last!

Do you know of any?

While this problem is annoying I have taken to making "sock puppets" out of the broken ones and it has, in fact, helped me to break the ice with strangers ;)

An unrelated but equally effective way to impress....

Thursday, June 17, 2010


This high mileage is starting to take its toll. You know it took me three tries to even get that last sentence out right. The First one read: "This high molage is strating to take its troll." So I'll keep this short.

201Ks this week and coming on the back of 200K + last week I'm shafted and I think it's time to back off a little before something breaks. While I have been handling the runs and have in fact had some beauties in the last month, the good runs are getting fewer and farther between.

Today I did 16K in the morning and 22K in the afternoon. Before both runs I felt hobbled like the guy from the movie "Misery" and although I did come good at the end it was just too hot, 32 degrees today, and now I have a thirst I just can't quench! A sure sign that I'm overdoing it.

Next week I'll back off a bit and try to get some more sleep but the "World Cup" in Sth Africa isn't helping matters. The games are all on from midnight to later in the morning here and I do like watching sport ;)

Just as well I don't have "Direct TV" or Cable were I'd get all of the games. I'd have to watch every game and "that would be painful!"

Thursday, June 10, 2010


Just read the interview with Keith Bateman that Rick put a link to on his blog. I was interested in the following comment

"I have consulted a dietitian to make sure my diet is tuned to distance running"

What does it mean exactly, a diet tuned to distance running? If you can help make that a bit clearer for me please do. I'd be interested to know specifics like what kind of food you should be eating daily, while training etc.

Anyway if you can shed any light on this subject I'd appreciate it.

Another old song. You are going to have to humour me in relation to 80s music but it seems I have a penchant for it these days. And this song also alludes to another 200K week under the belt! "How long can you stand the heat?" ;)

Monday, June 07, 2010

Sunday, June 06, 2010


Relaxing on the floor watching TV this afternoon when my wife walks in and says "You're ranking!" I responded "Alright, I'll just finish watching this and go take a bath" No sooner had I said that when I was struck in the back of the head with the new edition of "Japan's Marathon Yearly, top 100, Rankings."

Seems like I'm 21 again! That is, I ranked 21st on the list of top 100 hundred 45 year old marathon runners in Japan, last year! The number 1 ranked 45 year old who raced a marathon in Japan last year did it in 2:29:57. With my new beard I'm going to go gunning for that fella ;)

Having trouble scanning this book but when I do I'll show you some of the stats, really pretty interesting.

Saturday, June 05, 2010


I'm thinking about growing my beard long. Somewhere between the "Alpha male" short trimmed one I have now and a "Hobo" transient crazy looking one. I want my competition at the next marathon to be thinking, as I shoot past them, "Hey now that looks like a guy that likes camping....wait a minute! Why is he running so fast!!!"

Should be sufficient to blow a few minds and give me a competitive advantage. Still there is also the danger that I will come off looking like a pedophile rapist but I'm married and not looking to impress the ladiez!

Thursday, June 03, 2010


Had my boy's school's sports day last weekend. Enjoyed that and I'm please to report that although they both came last in their 100 meter races they were only last by a few feet not the long last that they usually are! Doesn't take much to make this Dad proud ;)

Had to take a day off yesterday due to work and frankly feeling spent. The ankles and Achilles are tender and sore to the touch and I've been avoiding hungry cats, small children and shopping trolleys, basically anything that might inadvertently rub and/or bump them.

This week will be just over 170K, down from last week still on track and higher than this time last marathon build up. One thing, if you want to run high mileage I'd suggest you always get in a good run before breakfast. If you miss that one it is hard to make it up in the evening and I find, more often than not, that if I miss the morning run I will take the day off altogether, rather than try to make it up or just do a short one.

Anyway back to work. Uploaded are some photos from the kid's sports day.

Hope you're all well.