Monday, March 04, 2013

New Goal

Wonder how fast I could race if looked like Rupp & Farah?

How's it going? My general pain from the DNF marathon has finally subsided to reveal my old injuries. But the hips, glutes and ankle are responding to work on them, like toe raises for the ankle and clam shells for the hips, so I think, I'm ready to start my next program which is a training cycle that hopes to get me a 34:00 min 10K PB in exactly 8 weeks from now.

Thought I'd put the numbers here and the goal as a way to keep me honest. The race I'm aiming at is the Sakai City Masters 10K a local race that I usually run between 36 and 38 minutes in (not such a fast course, no hills but a lot of twists & turns). Last Year I did it in 40 mins due to an injury I picked up training for it! I'll be mindful of this and try to build up gradually. Anyway, I'm going give the next 8 weeks some serious effort on the training, exercise and diet front and will be hoping/expecting the best.

I'm 64kgs this morning with a gut of 77cms and body fat of 18.9%  My goal is to get these numbers down to 58kgs, 70cms and 11% respectively. Sounds like a big ask but I'm going to try and I know that if I can get anywhere near those numbers, with a good block of race specific training, a PB is assured.

Wish me luck!


  1. Woah, that's ambitious weight target, but it would definitely do you good. It might even improve your susceptibility to injury.

    Good luck!

  2. Good luck! For both the weight loss and the injuries. I think that once you get all of those where you want them, you'll start to see the times you've been aiming at.

  3. Good luck Scott. You've got the balls of Lauren Fleshman to put it up there in black and white.

    By the way, I've always thought of you as a 34-minute runner. Knocking 2 minutes off your current form in 8 weeks is a tough ask. Think I'll put a lazy dollar on the clock ;-)

  4. Yes, definitely get lean. And if you shave your head, you'll really fly!

  5. Anonymous1:49 PM

    i'm with bob on the head shaving tip! :) good luck scott, a tough ask but do-able.