Hey Scott Mark here in New Zealand. I lived 6 years in Japan and ran Fukuchiyama (that big hill at the end) twice, Miyama once (hilly!) and Osaka City half (1:29). Loved running there and have recently got back into it like never before. Your progress is a real inspiration so please keep it going ... for all of us. For me I want that BQ time next year. Ill keep you posted. Ill be back in Osaka within a couple of years to settle down with my wife (Japanese) and children (2 girls). Who knows maybe we see each other training one day. Looking forward to your next entry and congratulations of a super Osaka City time. PS - the core focus is a good one. Mark and Eriko (Rotorua New Zealand)
Hello Mark. Great to hear from someone new! I was excited to hear that you ran "Miyama" a real local race, a beauty and yes a very tough hilly course! Actually one of my favorite races. But you may not of heard that they no longer hold that race for some reason. Pity! I loved it.
Anyway yes we will meet in the future and I hope we can run a race while our kids and wives enjoy each others company.
I take it you follow Scott on twitter. There he vents his non-running ego and there you'll pick up some tips on what you can chat about during your long slow runs ;-)
Good post Scott. I think you're clued up on what needs to be done in order to improve into the 2:30s and to reach your ultimate potential in the marathon.
A couple of thoughts - great to get on top of that core strength. Once you get there, like running, won't take a lot of work to keep it up. You mention not liking (or being worried about injury potential) of hard sessions - speedwork, sprinting etc. One tip would be to do as Sean Williams advises and warm up thoroughly for such sessions by starting with 'granny shuffle' jogging (as Deek used to do for the first ks of his Sunday long runs), then some mobility exercises/light drills.
As well as time trials/intervals, great idea re the 100m sprint repeats. I know Joanne Cowan's coach had her doing a lot of 100m sessions - also 400m repeats in outside lanes where she used to walk the 'stagger' for a recovery. Like you, she was a natural marathoner & managed to improve her speed until she ran 2:40 (in Canberra - not an easy course). http://www.sydneystriders.org.au/Ladders/ladder_marathon.shtml Another runner who credits 100m sprints as improving her 10k time to the point where she ran in the Olympics was Joan Nesbit. Her coach had her sprint 100, turn around (short recovery) sprint back etc. The trick would be to not get injured doing this! So, perhaps progression on both speed and number of repeats might work.
Like you Scott I shy away from doing any non-running ancillary work and would certainly benefit from doing some and stengthening my core. I'd be interested to see how the 100m repeats work out. I'd have thought they would be of little benefit for marathon training expect perhaps for improving running form.
I agree that more quality, less quantity may be a key. The Hansons-Brooks team in the US never runs more than 20 miles, and they don't even do that too often (of course, they do some twice a days, but not every day). Hills are certainly good for strength. For core work, you might consider a gym. I go to the nearby public gym twice a week - otherwise I don't do the core work, despite good intentions.
Ever try tempo intervals at HM pace,4x10 mins or 3x15 with 1min recovery for every 5mins of running,less stressful on the legs and possible to get more miles in than a continuous LT run.Coupled with MP runs I'm ure you'd see great improvement.
Hey Scott
ReplyDeleteMark here in New Zealand. I lived 6 years in Japan and ran Fukuchiyama (that big hill at the end) twice, Miyama once (hilly!) and Osaka City half (1:29). Loved running there and have recently got back into it like never before. Your progress is a real inspiration so please keep it going ... for all of us. For me I want that BQ time next year. Ill keep you posted. Ill be back in Osaka within a couple of years to settle down with my wife (Japanese) and children (2 girls). Who knows maybe we see each other training one day. Looking forward to your next entry and congratulations of a super Osaka City time. PS - the core focus is a good one.
Mark and Eriko (Rotorua New Zealand)
Hello Mark. Great to hear from someone new! I was excited to hear that you ran "Miyama" a real local race, a beauty and yes a very tough hilly course! Actually one of my favorite races. But you may not of heard that they no longer hold that race for some reason. Pity! I loved it.
ReplyDeleteAnyway yes we will meet in the future and I hope we can run a race while our kids and wives enjoy each others company.
Keep in touch!
BTW I ran "Fukuchiyama" too and that last bloody hill did me in! ;)
ReplyDeleteHey Mark,
ReplyDeleteI take it you follow Scott on twitter. There he vents his non-running ego and there you'll pick up some tips on what you can chat about during your long slow runs ;-)
Richard
Good post Scott. I think you're clued up on what needs to be done in order to improve into the 2:30s and to reach your ultimate potential in the marathon.
ReplyDeleteA couple of thoughts - great to get on top of that core strength. Once you get there, like running, won't take a lot of work to keep it up. You mention not liking (or being worried about injury potential) of hard sessions - speedwork, sprinting etc. One tip would be to do as Sean Williams advises and warm up thoroughly for such sessions by starting with 'granny shuffle' jogging (as Deek used to do for the first ks of his Sunday long runs), then some mobility exercises/light drills.
As well as time trials/intervals, great idea re the 100m sprint repeats. I know Joanne Cowan's coach had her doing a lot of 100m sessions - also 400m repeats in outside lanes where she used to walk the 'stagger' for a recovery. Like you, she was a natural marathoner & managed to improve her speed until she ran 2:40 (in Canberra - not an easy course). http://www.sydneystriders.org.au/Ladders/ladder_marathon.shtml Another runner who credits 100m sprints as improving her 10k time to the point where she ran in the Olympics was Joan Nesbit. Her coach had her sprint 100, turn around (short recovery) sprint back etc. The trick would be to not get injured doing this! So, perhaps progression on both speed and number of repeats might work.
Like you Scott I shy away from doing any non-running ancillary work and would certainly benefit from doing some and stengthening my core. I'd be interested to see how the 100m repeats work out. I'd have thought they would be of little benefit for marathon training expect perhaps for improving running form.
ReplyDeleteI agree that more quality, less quantity may be a key. The Hansons-Brooks team in the US never runs more than 20 miles, and they don't even do that too often (of course, they do some twice a days, but not every day). Hills are certainly good for strength. For core work, you might consider a gym. I go to the nearby public gym twice a week - otherwise I don't do the core work, despite good intentions.
ReplyDeleteIt's cyclic I reckon. Quality one season quantity another.
ReplyDeleteEver try tempo intervals at HM pace,4x10 mins or 3x15 with 1min recovery for every 5mins of running,less stressful on the legs and possible to get more miles in than a continuous LT run.Coupled with MP runs I'm ure you'd see great improvement.
ReplyDeleteSounds good! I'll give that session a go. Thank you kind stranger.
ReplyDelete