Here are some stats related to my marathon build up. Some interesting numbers. A couple of things stand out for me. One is that despite the amount of Ks I'm running the weight is remaining stable although the body fat is coming down as it should. Sometimes there is a lag with my weight loss, it may start to drop in a couple of weeks.
And another thing is the 203km week! My most Ks run, biggest week to date. Very pleased to know that I can now handle this kind of mileage and not breakdown. Expecting a letter any day now from Haile Gebrselassie with instructions on how to recognise other plus 200K runners in the secretive "High Mileage Club" ;)
What do you make of these figures? I want to do 5 200K plus weeks before my marathon, this will either break me or make me, we will see.
Marathon build up COUNTING DOWN
From Week 14 ending May 7th. 62.3kgs, 16.9% Body Fat, Stomach 77cm, Mileage 104km
Week 13 ending May 14th. 61.1kgs, 17.1% Body Fat, Stomach 75.5cm, Mileage 138km
Week 12 ending May 21st. 61.7kgs, 16.9% Body Fat, Stomach 74.5cm, Mileage 170km
Week 11 ending May 28th. 61.1kgs, 15.6% Body Fat, Stomach 73.5cm, Mileage 203km
Saturday, May 29, 2010
Saturday, May 22, 2010
A LITTLE MORE ACTION
Satisfy me
Wow! Really wow!! Just had a run that was like no other I've ever had!!! Hence the unscheduled post. Friday night after a long week at work and a longer week of high mileage I thought I'd just fit in a quick slow 10K to wrap up the week and...
Started out feeling like shit. Basically hobbling the first K but by 3kms into the run I was feeling loose and when this song, the one I've uploaded, came on my Ipod I was cruising. I was running into traffic, people coming off the Friday night train, and I felt like I was floating, really very strange! No effort but I was flying for 2K at least! Really the best I've ever felt running. What was that? The song? My fatigue causing the high? I don't know but, I do know that even if you feel like death warmed up give your run a chance, don't not go for a run because some of the best runs I've ever had came on the days I first felt I couldn't take another step!
Elvis rules!!!!!
Thursday, May 20, 2010
ROCK SCISSORS PAPER
Or
Three ways to help you PB/PR your next marathon!
After weeks of reading and thinking about how I'm going to PB my next marathon I've distilled it into and come up with an analogy using Rock, Scissors and Paper.
ROCK: No rock is not dead! And in order to run a fast/faster marathon I'm going to have to get use to the pounding that comes with running such a distance at speed. That means increased mileage and a session of downhill running once a week. Starting with 10x1K efforts running 10 to 20 seconds faster than what I expect to run in my goal marathon for the first 8 weeks of my marathon training plan. The downhill running in the last 4 weeks should consist of 400m efforts X 8 done twice a week. As for the mileage it should exceed that of your previous marathon but remain at a level that won't hobble you. This is something I'm getting the idea of how to do but only after 4 years of trial and error.
SCISSORS: sharpening these babies means running lesser distances such as 3K, 5K, and 10K at times below what you expect to run them in your marathon. I wouldn't be too anal about getting them exactly under what McMillan says they should be. I think it's better to run these trials on up and down courses getting within a few minutes of the time you want. I'm going to run one 10KTT a week for the 1st 6 weeks of my 12 week marathon plan, three 5KTT in the following weeks 7 to 9 and three 3KTTs in the remaining three weeks. I don't believe a half marathon needs to be done at race pace or faster, although a successful one it will give you confidence, for mine, it is just too draining to do while doing high mileage marathon training and it will leave you weak at the start of your race.
PAPER: Write it down. Everything that gets recorded gets focus and in turn changes. I don't mean your day to day training, although you will have to get this down, but I mean you will have to write down what you're eating as well as your weight and body fat percentage. If you're not dropping a half percentage point of body fat a week or a half to 1 kilogram a week, in the 12 week training phase, then change your diet to more fresh fruit and vegetables and less of anything that comes prepacked. Don't give up beer or wine, I tried this and believe, it led to my last Achilles strain. Well I can't be sure but basically I was tense and more of a pain to be around than normal but now a few reds a night and I'm lose and ready mentally to hit the road the next morning.
Three ways to help you PB/PR your next marathon!
After weeks of reading and thinking about how I'm going to PB my next marathon I've distilled it into and come up with an analogy using Rock, Scissors and Paper.
ROCK: No rock is not dead! And in order to run a fast/faster marathon I'm going to have to get use to the pounding that comes with running such a distance at speed. That means increased mileage and a session of downhill running once a week. Starting with 10x1K efforts running 10 to 20 seconds faster than what I expect to run in my goal marathon for the first 8 weeks of my marathon training plan. The downhill running in the last 4 weeks should consist of 400m efforts X 8 done twice a week. As for the mileage it should exceed that of your previous marathon but remain at a level that won't hobble you. This is something I'm getting the idea of how to do but only after 4 years of trial and error.
SCISSORS: sharpening these babies means running lesser distances such as 3K, 5K, and 10K at times below what you expect to run them in your marathon. I wouldn't be too anal about getting them exactly under what McMillan says they should be. I think it's better to run these trials on up and down courses getting within a few minutes of the time you want. I'm going to run one 10KTT a week for the 1st 6 weeks of my 12 week marathon plan, three 5KTT in the following weeks 7 to 9 and three 3KTTs in the remaining three weeks. I don't believe a half marathon needs to be done at race pace or faster, although a successful one it will give you confidence, for mine, it is just too draining to do while doing high mileage marathon training and it will leave you weak at the start of your race.
PAPER: Write it down. Everything that gets recorded gets focus and in turn changes. I don't mean your day to day training, although you will have to get this down, but I mean you will have to write down what you're eating as well as your weight and body fat percentage. If you're not dropping a half percentage point of body fat a week or a half to 1 kilogram a week, in the 12 week training phase, then change your diet to more fresh fruit and vegetables and less of anything that comes prepacked. Don't give up beer or wine, I tried this and believe, it led to my last Achilles strain. Well I can't be sure but basically I was tense and more of a pain to be around than normal but now a few reds a night and I'm lose and ready mentally to hit the road the next morning.
Monday, May 17, 2010
IT'S TIME
12 weeks now until my marathon and I've now started my training in earnest. Bought a new running watch to mark the occasion yesterday and I can tell you that I'm in the best shape I've ever been this far out from a marathon so if I can hold it together for these 12 weeks then I'm gonna run fast in Townsville ;) Details to follow.
Saturday, May 15, 2010
NO WAY!
Not another post that has nothing to do with running "NO WAY!" This clip comes from a web site that I sometimes go to when I'm wondering why that "Hot chick is with that douchebag?"
Wednesday, May 12, 2010
Ross Has Opinions
Check out this guy "Ross" he's on this clip from about 4:50 to 5:30. Love it ;) I get tweets from Kathy and like her a lot too.
Tuesday, May 11, 2010
Bart Yasso
While I have heard of Bart Yasso, I didn't really know a lot about him. He has a great story and job! I read a good interview with him on "RunnerDude's Blog" he, RunnerDude, also does good work, so have a look at his blog if you haven't already.
A quote from Bart
"I tell runners all the time, my tagline is “Never limit where running can take you” and I truly mean that physically, mentally, spiritually, emotionally. Thirty-some years ago, I just went out to run with Brandy the dog and it’s changed my life forever."
We know it, but it never gets old hearing it ;)
A quote from Bart
"I tell runners all the time, my tagline is “Never limit where running can take you” and I truly mean that physically, mentally, spiritually, emotionally. Thirty-some years ago, I just went out to run with Brandy the dog and it’s changed my life forever."
We know it, but it never gets old hearing it ;)
Sunday, May 09, 2010
I'm not for burial today
Just wanted to share a couple of catchy tunes related to my near dead/death experience last week. Enjoy! It's good to be alive.
Saturday, May 08, 2010
MEB
Found this while surfing. Really like the way he runs. Didn't look at his watch once and you know he is hurting but pushing on regardless. Great racing! Nice arm warmers too ;)
Wednesday, May 05, 2010
Take my hand Lord Jesus, I'm coming home!
Who are you to judge me ;)
Had a near death this morning on my run and thought I should recount it as it might, at the very least, save you from injury or, God forbid, "The Reaper"!
It was sort of strange the way this played out and although I don't expect you to take on board fully my interpretation, It did happen like this but you can, of course, make sense of it what you will.
This morning just before waking up I had a vivid dream about walking over an oval with no grass, I was talking to some others and it seemed as if we were there for the day to grade it in preparation for the grass to be laid. (Yes, I know why should I dream about Smoking Blondes, when I can dream about working with my hands, so to speak).
Anyway, forgot about this dream and went jogging as usual and about an hour into the run I pass an oval barren of grass, just like the one in my dream. I slowed a bit turned my head just to take a look at it and this car came screeching out of a side street missing me by half a meter!!! It scared the willies out of me and I'm pretty sure that if I hadn't slowed to check out that oval I'd be, right now, heading for "Judgement Day!" Which may or may not turn out like the uploaded cartoons ;)
Please take care out there! And/or check your insurance policy is up to date.
Had a near death this morning on my run and thought I should recount it as it might, at the very least, save you from injury or, God forbid, "The Reaper"!
It was sort of strange the way this played out and although I don't expect you to take on board fully my interpretation, It did happen like this but you can, of course, make sense of it what you will.
This morning just before waking up I had a vivid dream about walking over an oval with no grass, I was talking to some others and it seemed as if we were there for the day to grade it in preparation for the grass to be laid. (Yes, I know why should I dream about Smoking Blondes, when I can dream about working with my hands, so to speak).
Anyway, forgot about this dream and went jogging as usual and about an hour into the run I pass an oval barren of grass, just like the one in my dream. I slowed a bit turned my head just to take a look at it and this car came screeching out of a side street missing me by half a meter!!! It scared the willies out of me and I'm pretty sure that if I hadn't slowed to check out that oval I'd be, right now, heading for "Judgement Day!" Which may or may not turn out like the uploaded cartoons ;)
Please take care out there! And/or check your insurance policy is up to date.
Tuesday, May 04, 2010
GOLDEN WEEK
Raring to go!
Like I mentioned last post, I'm off a on a short break at the moment. The "Golden Week Holiday", this year, as always, is warm to hot and cloudless. We've been out and about in Osaka and also managed to get in some nice runs in the mornings and a few good BBQs at night. Start my marathon training schedule and doubles tomorrow. Back to work on Friday.
Photos from the last few days.
Like I mentioned last post, I'm off a on a short break at the moment. The "Golden Week Holiday", this year, as always, is warm to hot and cloudless. We've been out and about in Osaka and also managed to get in some nice runs in the mornings and a few good BBQs at night. Start my marathon training schedule and doubles tomorrow. Back to work on Friday.
Photos from the last few days.
Sunday, May 02, 2010
100 Yard Dash!
Fast family
I'm off work for a few days now, enjoying the fine spring weather and planing the race year ahead and beyond. Been looking for reasons to help me believe that I'm capable of what I'm aiming for and I think I found a few. While going through some old papers I picked up from my Father's house when I went over for the funeral I found my Great Grandfather's Scrapbook. "George Brown" was my Father's, Father's Father and as it turns out a bit of a Renaissance man.
George was an artist, making statues and whatever out of wood, some of the best work of its kind in Australia, a boxing enthusiast and a foot racer of some note.
Take a look at one of the paper clippings I uploaded and see the kind time George was able to do for the 100 Yard Dash!!! It is bloody fast and all the more impressive as at the time he ran this, about 1886, the world record was 10.0. 40 years later in 1933, Jesse Owens ran 9.4 not far off my Great G'Dad's time.
So if anyone says I don't have the pedigree I can tell them otherwise ;) Now this puts me in an awkward position that if I can't reach my lofty goals it must be because I have a small heart/sack. Excuse to those eating ;)
Yes old George Brown was fast, in 1887 he won the "Stawell Gift!" For those that have never heard of it, it's present website describes it thus:
"The history and romance of the Australia Post Stawell Gift is entrenched in Australian folklore, ensuring its status as an icon of Australian sport. The Australia Post Stawell Gift has been held in all but four years since 1878, and has developed into Australia’s, and notably one of the world’s, most famous and prestigious foot races."
George won that race under the name "J" Brown his kid's name and family legend has it he won twice more, once under another name and once with a large red beard but was found out and scratched. Well, there was a lot of money in those days, relatively speaking, for racing and although the Brown's are known for their honesty and are generally decent folks, they are certainly not angels ;)
I'm off work for a few days now, enjoying the fine spring weather and planing the race year ahead and beyond. Been looking for reasons to help me believe that I'm capable of what I'm aiming for and I think I found a few. While going through some old papers I picked up from my Father's house when I went over for the funeral I found my Great Grandfather's Scrapbook. "George Brown" was my Father's, Father's Father and as it turns out a bit of a Renaissance man.
George was an artist, making statues and whatever out of wood, some of the best work of its kind in Australia, a boxing enthusiast and a foot racer of some note.
Take a look at one of the paper clippings I uploaded and see the kind time George was able to do for the 100 Yard Dash!!! It is bloody fast and all the more impressive as at the time he ran this, about 1886, the world record was 10.0. 40 years later in 1933, Jesse Owens ran 9.4 not far off my Great G'Dad's time.
So if anyone says I don't have the pedigree I can tell them otherwise ;) Now this puts me in an awkward position that if I can't reach my lofty goals it must be because I have a small heart/sack. Excuse to those eating ;)
Yes old George Brown was fast, in 1887 he won the "Stawell Gift!" For those that have never heard of it, it's present website describes it thus:
"The history and romance of the Australia Post Stawell Gift is entrenched in Australian folklore, ensuring its status as an icon of Australian sport. The Australia Post Stawell Gift has been held in all but four years since 1878, and has developed into Australia’s, and notably one of the world’s, most famous and prestigious foot races."
George won that race under the name "J" Brown his kid's name and family legend has it he won twice more, once under another name and once with a large red beard but was found out and scratched. Well, there was a lot of money in those days, relatively speaking, for racing and although the Brown's are known for their honesty and are generally decent folks, they are certainly not angels ;)
Friday, April 30, 2010
Master's results
The results from yesterday's local race went up and I'm taking a lot of comfort from them. You can understand why I'm when you look at them. The first number is, of course, the place number. Next is the name, then the official time, age, and place of residence. I'm number "7" Not so lucky but hopeful for a good future.
第3部 10キロマスターズ10km 男子順位 氏名 タイム 年齢 地域
1 長谷川 和正 34分22秒 53歳 兵庫県小野市
2 吉田 章 34分27秒 47歳 大阪府高槻市
3 南藤 宏和 34分39秒 46歳 奈良県奈良市
4 吉田 福蔵 35分5秒 49歳 兵庫県川西市
5 嶋田 賢司 36分29秒 46歳 大阪府泉南郡
6 水本 雅祥 36分44秒 45歳 大阪府寝屋川市
7 スコット ブラウン 36分58秒 45歳 堺市南区
8 長野 圭司 37分53秒 45歳 大阪市住吉区
9 豊田 年雄 38分3秒 47歳 大阪府吹田市
10 張 芳友 38分33秒 52歳 大阪市都島区
I just did a search on the winner, the 53 year old "Mr. Hasegawa." It seems he holds the 40-49 year old records in Japan for the 5K & 10K. Not sure exactly what those times are yet, but he also has a marathon best sub 2:25 somewhere and last year he ran 1:14 and change for a half marathon. I just want to know why he came to my small town's race? It's a good 2 and a half hours from his home. I'll ask him next time, if I can catch him ;)
第3部 10キロマスターズ10km 男子順位 氏名 タイム 年齢 地域
1 長谷川 和正 34分22秒 53歳 兵庫県小野市
2 吉田 章 34分27秒 47歳 大阪府高槻市
3 南藤 宏和 34分39秒 46歳 奈良県奈良市
4 吉田 福蔵 35分5秒 49歳 兵庫県川西市
5 嶋田 賢司 36分29秒 46歳 大阪府泉南郡
6 水本 雅祥 36分44秒 45歳 大阪府寝屋川市
7 スコット ブラウン 36分58秒 45歳 堺市南区
8 長野 圭司 37分53秒 45歳 大阪市住吉区
9 豊田 年雄 38分3秒 47歳 大阪府吹田市
10 張 芳友 38分33秒 52歳 大阪市都島区
I just did a search on the winner, the 53 year old "Mr. Hasegawa." It seems he holds the 40-49 year old records in Japan for the 5K & 10K. Not sure exactly what those times are yet, but he also has a marathon best sub 2:25 somewhere and last year he ran 1:14 and change for a half marathon. I just want to know why he came to my small town's race? It's a good 2 and a half hours from his home. I'll ask him next time, if I can catch him ;)
Thursday, April 29, 2010
I just don't know what to do with myself!
What was the problem?
5K and going strong
Mr.Fujiwara, Kikuchi San, older boy and Me. Younger boy stayed at home with a fever. I turned on the telly and locked the door. Great parent eh!
What a "Goose." Well I wish I was a speedy one!
Me and the Missus, she looks good when she's not burning anything!
9th K headed to the goal a broken man.
Had a blowout today in the 10K! Ran, but the best I could manage was 36:57, 7th place and just out of the trophies. Pretty disappointed with the run today. I reckon I was set for a PB and a good place but after a fast start, leading until 3K, I couldn't respond when 4 fast guys passed me. And couldn't do anything to hold off another 2 who overtook me at the 7K mark. Really feel depressed now but like any fanatic I will take this as a sign that I simply must toughen up and come back next year and give these fellas a clipping. Somethings leading to this race like a sick son and feeling crook myself the day before, and nerves could have contributed to my poor showing but I trained well and hard for this race and I should of done better!
Nevertheless, I had a great post race lunch of beers and Chili dogs with family and friends so in the larger scheme of things I'm alright. Just have a horrible feeling that my PB days are over and I've peaked! I'm sure that will pass. Drowning my sorrows tonight but tomorrow is another day and I'm determined to wipe today's race from the memory! While I want to forget this race, I have to remind myself that I did get a course record by almost 30 seconds and I should be happy about that! As long as I keep going forward in any respect I'll remain happy.
Sorry Paul I wanted to get some photos of you and Sarah but it slipped me mind. We were too busy drinking and talking, I guess ;) It was great to meet you two!
Just in case "Home Services" is thinking of coming in to protect my kids from their parents I have to say that that line about leaving the boy home alone was a joke! The G'parents were on the job, thankfully.
5K and going strong
Mr.Fujiwara, Kikuchi San, older boy and Me. Younger boy stayed at home with a fever. I turned on the telly and locked the door. Great parent eh!
What a "Goose." Well I wish I was a speedy one!
Me and the Missus, she looks good when she's not burning anything!
9th K headed to the goal a broken man.
Had a blowout today in the 10K! Ran, but the best I could manage was 36:57, 7th place and just out of the trophies. Pretty disappointed with the run today. I reckon I was set for a PB and a good place but after a fast start, leading until 3K, I couldn't respond when 4 fast guys passed me. And couldn't do anything to hold off another 2 who overtook me at the 7K mark. Really feel depressed now but like any fanatic I will take this as a sign that I simply must toughen up and come back next year and give these fellas a clipping. Somethings leading to this race like a sick son and feeling crook myself the day before, and nerves could have contributed to my poor showing but I trained well and hard for this race and I should of done better!
Nevertheless, I had a great post race lunch of beers and Chili dogs with family and friends so in the larger scheme of things I'm alright. Just have a horrible feeling that my PB days are over and I've peaked! I'm sure that will pass. Drowning my sorrows tonight but tomorrow is another day and I'm determined to wipe today's race from the memory! While I want to forget this race, I have to remind myself that I did get a course record by almost 30 seconds and I should be happy about that! As long as I keep going forward in any respect I'll remain happy.
Sorry Paul I wanted to get some photos of you and Sarah but it slipped me mind. We were too busy drinking and talking, I guess ;) It was great to meet you two!
Just in case "Home Services" is thinking of coming in to protect my kids from their parents I have to say that that line about leaving the boy home alone was a joke! The G'parents were on the job, thankfully.
Saturday, April 24, 2010
FTW (For The Win)
2010 Sakai City Marathon (10K)
This coming Thursday, a National holiday here, I'll be running the Sakai City marathon a 10K race in my local area. This was the 2nd race I ever entered and I always enjoy running here not the least because this day usually heralds the start of the warm weather. I suppose come August I'll be sick of the heat but it has been a long cold winter and I've had a gut full of winter weather. Bring on the heat!
I enter this race, this year, as a "Master," 45 years and over, and as I'm running well I have a chance to be among the first 3 place getter's and even win this outright. While I don't know if there are other new Masters runners coming, I do know that the winning time for this race in the past few years has been around 33~34 minutes and I'm ready to run this sort of time this year. Of course it won't be easy, the guy who won it last year has a PB of 32mins for 10K and if he is on it this year I will struggle to keep up.
Still, you never know. The beauty about racing is that it enables you to lift to heights you could never achieve in training. My plan is to run with the leaders for the first 3kms, building a rhythm, but if any of them go I will not let them get away, I might even try an early surge myself. I feel fit enough to hold the pace and I know I can run well, especially fast, if I can be within 2K of the finish line and hear someone is on my tail. Somehow I find it more difficult to chase people to the end. I've always preferred being chased than chasing, perhaps that explains why I've had so few girlfriends too, but I digress.
Anyway, I'll do my best and I'm excited to see what I've got ;)
The photos are of the Master's race last year here and a few of Emperor Nintoku's Tomb where it will be run around. This is an interesting area, a 3rd Century grave that is still guarded and under the protection of the Royal Imperial Household. I've heard nobody has set foot on the Island for 1600 years. Good place to walk around, but still a better place to run around with your heart pumping out your chest, I reckon!
I don't know a lot but I know that good racing is "bloody marvelous" and not too logical!!!
Yes, the drummer with the short hair is "Ringo".
This coming Thursday, a National holiday here, I'll be running the Sakai City marathon a 10K race in my local area. This was the 2nd race I ever entered and I always enjoy running here not the least because this day usually heralds the start of the warm weather. I suppose come August I'll be sick of the heat but it has been a long cold winter and I've had a gut full of winter weather. Bring on the heat!
I enter this race, this year, as a "Master," 45 years and over, and as I'm running well I have a chance to be among the first 3 place getter's and even win this outright. While I don't know if there are other new Masters runners coming, I do know that the winning time for this race in the past few years has been around 33~34 minutes and I'm ready to run this sort of time this year. Of course it won't be easy, the guy who won it last year has a PB of 32mins for 10K and if he is on it this year I will struggle to keep up.
Still, you never know. The beauty about racing is that it enables you to lift to heights you could never achieve in training. My plan is to run with the leaders for the first 3kms, building a rhythm, but if any of them go I will not let them get away, I might even try an early surge myself. I feel fit enough to hold the pace and I know I can run well, especially fast, if I can be within 2K of the finish line and hear someone is on my tail. Somehow I find it more difficult to chase people to the end. I've always preferred being chased than chasing, perhaps that explains why I've had so few girlfriends too, but I digress.
Anyway, I'll do my best and I'm excited to see what I've got ;)
The photos are of the Master's race last year here and a few of Emperor Nintoku's Tomb where it will be run around. This is an interesting area, a 3rd Century grave that is still guarded and under the protection of the Royal Imperial Household. I've heard nobody has set foot on the Island for 1600 years. Good place to walk around, but still a better place to run around with your heart pumping out your chest, I reckon!
I don't know a lot but I know that good racing is "bloody marvelous" and not too logical!!!
Yes, the drummer with the short hair is "Ringo".
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