SOCK PROBLEMS

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....

SO TIRED

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!"

RUNNER'S DIET

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?" ;)

THE BEST THING

This song is dedicated to "running" but you're allow to think it's about you.

I'M RANKING!

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.

BEARD

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!

GET IN EARLY

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.

THE STORY SO FAR

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

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!!!!!

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.

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.

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?"

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.

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 ;)

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.