Not too much happening here with me, slowly getting back into the swing of full time teaching again after a nice spring break.
While I was on holidays I was playing up a bit, nightclubbing and the sort. My wife wasn't real happy about this as I often got so drunk that I came home with "throw up"
all down the front of my shirt.
It got to the stage that my wife said if you come home late again with vomit on your clothes "I'm going to leave you!" Well that made me take notice so I devised a plan for the next time I got para and chucked up on myself.
I simply placed a 1000 yen note, about 10 dollars, in my front pocket and when I again came home, covered in sick, I quickly pulled it out and told my wife. "Look honey, someone else threw up on me and they gave me this money to pay for the dry cleaning costs."
It seemed to have worked when my wife noticed another 1000 yen sticking out of my other pocket. "Well what's that for!" she screamed.
"Oh that" I said "That's from the guy that shitted in my pants!"
It's a joke..... so I don't want to hear from any of my student's parents or other concerned citizens. More on my main pastime, running, next post.
Tuesday, April 21, 2009
Thursday, April 09, 2009
HELLO PETAL
Into "Cherry Blossom" season now over here. Above you can see a photo of one of my running paths lined with cherry trees in bloom. It makes the world of difference running in the pink, so to speak.
As it is spring, a time of renewal and new plans, I've been mapping out a plan for the coming year. At the end of this month I'll run a 10K as fast as I can and then settle into 12 weeks of marathon training that will take me to the "Townsville Marathon" in beautiful far north Queensland Australia on August 2nd.
There aren't any good races close to here from mid May until early September so I'll simply train for the marathon in Australia, take one month off after that and start running in earnest for the fall/winter racing season here. I'm thinking of a 10K in Oct, a Half in Nov, and a full in Dec.Early next year it will be the same build up to another marathon in Feb 2010 and again a few more races culminating with another full in April 2010. Exact locations I'm still thinking about.
Anyway I'm going to race as much as I can in the next 2 years to take advantage of my "peaking" and then try to hold it until at least 50 and reassess things then.You might think I'm getting ahead of myself but I'm the type that likes to plan and believe it or not am now even looking at which newspapers I will subscribe to when I retire at 65 ;)
Back to 2009, I'm glad to have another crack at a marathon before my B'day on August 16th when I'll turn 45. This race should finally rip that my sub 3 hour monkey off my back, and then I'll be looking at going as low, time wise, as I can.
And if I don't do it in Townsville, well....I'll swallow a half dozen live goldfish, try again, or both ;)
Saturday, March 28, 2009
PHOTOS
Hilo Hawaii Marathon Feb 22nd 2009
From left to right, up to down.
The Mayor of Hilo and me. The 1st, 2nd and 3rd place getters in the full marathon. Jared and me. Jared and Ali. Germain and me. Germain and Sean. Me and Garrett 2nd place getter in the half. Me and young Hawaiian girls. The marathon start. 40~44 age group winners.
From left to right, up to down.
The Mayor of Hilo and me. The 1st, 2nd and 3rd place getters in the full marathon. Jared and me. Jared and Ali. Germain and me. Germain and Sean. Me and Garrett 2nd place getter in the half. Me and young Hawaiian girls. The marathon start. 40~44 age group winners.
Wednesday, March 25, 2009
Punters Post Mortem
Thanks for all your comments. I'm blown away by how nice you guys are, and helpful to boot !!!!
I was coming back after the marathon I wasn't feeling too good with my race and as I was riding my bike to my hotel some f#!* wits threw something hard at me from out their car window. But after when opening up my blog and seeing all the kind and thoughtful comments it has reaffirmed my conviction that people are basically good! Well the ones that don't want to kill you that is ;)
Anyway, first the numbers. 5K splits.
1st 5 K 18:40
2nd 5 K 19:51
3rd 5 K 20:30
4th 5 K 20:29
5th 5 K 20:54
6th 5 K 21:55
7th 5 K 22:20
8th 5 K 25:00
last 2K 10:09
Those tell most of the story but I'll fill in the gaps. We started at 6:00am bused up the mountain hugging the coast. It was a cool overcast morning with little wind to start with and I set off like a whip with the eventual winner of the half marathon. I stuck with him for about 13K only one other guy in front of us a young guy who was flying about a K ahead of us. This guy was to hold the lead until about the 37th K when he broke down and walked it in.
I did think that perhaps I was going out too fast but it was mostly downhill, very beautiful jungle and ocean scenery, and only about 6 or so uphills in the first 10kms so I thought my heart rate would be relatively low and I felt good, maybe it was my day to go sub 2:50:00 after all ;)
The eventual winner zipped by me at 12 K without so much as a "How's your Mother?" I let it go thinking I would ask how his was when I passed him later, but never got that chance ;(
The course flattened out about the time my half marathon partner split to finish his race and at about the 28th K mark two very cheerful fellas past me, Sean the Ultra marathon runner from Portland, Oregon, I think, and a young local, a small stocky guy that encouraged me to join them. They came in, in reverse order 2nd and 3rd. It was pouring down at this stage and we were zigzagging our way through empty streets around the airport. Somehow I had no energy to give chase and although I had plenty of carbo drinks I felt like I was pulling a car tire on a rope behind me.
While I kept on moving and nobody else passed me I couldn't pick up the pace. I was acutely aware that even sub 3 was slipping from my grasp. All I could do was think about why? I haven't been that frustrated since my elder sister's boyfriend held the top of my head while I thrashed about trying to punch him but falling way short of my mark.
I'm still not altogether sure why but I think Ewen said it about how the hills must have played havoc with my quads. I reckon that is right as 2 days later and I can't bring my legs back to where the heel touches the bum. I haven't had this kind of pain before after a thon.
I was a little worried as I had such a good build up going into this and I expected more but it wasn't an ideal PB course, weather conditions being too humid too. Still, I was given some hope of redemption when I read Sean's blog I'll link to it next post. Sean was the friendly ultra marathon fella that came in 3rd 3 mins ahead of me. I found out later that he went sub 2:39:00 in a marathon in Dec 2008 and got a 1:15:00 in a half in Jan this year.
Again thanks for your comments and caring about this runner's progress or lack of it. Congratulations Toasty your prize is on its way just send me your snail mail address to abenoki@gmail.com Toasty said he thought I'd do just under 3 hours, close enough son ;)
I told you in not so many words that nobody has made money betting that I would come through :) But this will have to change one day, stick with me ;)
Photos next post.
I was coming back after the marathon I wasn't feeling too good with my race and as I was riding my bike to my hotel some f#!* wits threw something hard at me from out their car window. But after when opening up my blog and seeing all the kind and thoughtful comments it has reaffirmed my conviction that people are basically good! Well the ones that don't want to kill you that is ;)
Anyway, first the numbers. 5K splits.
1st 5 K 18:40
2nd 5 K 19:51
3rd 5 K 20:30
4th 5 K 20:29
5th 5 K 20:54
6th 5 K 21:55
7th 5 K 22:20
8th 5 K 25:00
last 2K 10:09
Those tell most of the story but I'll fill in the gaps. We started at 6:00am bused up the mountain hugging the coast. It was a cool overcast morning with little wind to start with and I set off like a whip with the eventual winner of the half marathon. I stuck with him for about 13K only one other guy in front of us a young guy who was flying about a K ahead of us. This guy was to hold the lead until about the 37th K when he broke down and walked it in.
I did think that perhaps I was going out too fast but it was mostly downhill, very beautiful jungle and ocean scenery, and only about 6 or so uphills in the first 10kms so I thought my heart rate would be relatively low and I felt good, maybe it was my day to go sub 2:50:00 after all ;)
The eventual winner zipped by me at 12 K without so much as a "How's your Mother?" I let it go thinking I would ask how his was when I passed him later, but never got that chance ;(
The course flattened out about the time my half marathon partner split to finish his race and at about the 28th K mark two very cheerful fellas past me, Sean the Ultra marathon runner from Portland, Oregon, I think, and a young local, a small stocky guy that encouraged me to join them. They came in, in reverse order 2nd and 3rd. It was pouring down at this stage and we were zigzagging our way through empty streets around the airport. Somehow I had no energy to give chase and although I had plenty of carbo drinks I felt like I was pulling a car tire on a rope behind me.
While I kept on moving and nobody else passed me I couldn't pick up the pace. I was acutely aware that even sub 3 was slipping from my grasp. All I could do was think about why? I haven't been that frustrated since my elder sister's boyfriend held the top of my head while I thrashed about trying to punch him but falling way short of my mark.
I'm still not altogether sure why but I think Ewen said it about how the hills must have played havoc with my quads. I reckon that is right as 2 days later and I can't bring my legs back to where the heel touches the bum. I haven't had this kind of pain before after a thon.
I was a little worried as I had such a good build up going into this and I expected more but it wasn't an ideal PB course, weather conditions being too humid too. Still, I was given some hope of redemption when I read Sean's blog I'll link to it next post. Sean was the friendly ultra marathon fella that came in 3rd 3 mins ahead of me. I found out later that he went sub 2:39:00 in a marathon in Dec 2008 and got a 1:15:00 in a half in Jan this year.
Again thanks for your comments and caring about this runner's progress or lack of it. Congratulations Toasty your prize is on its way just send me your snail mail address to abenoki@gmail.com Toasty said he thought I'd do just under 3 hours, close enough son ;)
I told you in not so many words that nobody has made money betting that I would come through :) But this will have to change one day, stick with me ;)
Photos next post.
Monday, March 23, 2009
Update
Well I don't know whether to laugh or cry but I have a lot to say about this race. Overall it was good still a much harder course and worse conditions than I was obviously prepared for. I'll post the gory details in the next couple of days. But now for the time 3:00:08 ! 1st in age group, 4th overall.
Hope you are all well, thanks for your thoughts and comments they were, as usual, very much appreciated.
Hope you are all well, thanks for your thoughts and comments they were, as usual, very much appreciated.
Sunday, March 15, 2009
10k PB
Miki 10K sunny/windy 10 degrees
Had a terrific race today PBed and feel none the worst for it so I'm ready for the marathon next Sunday. I did , chip time, 35:48 and got 3rd place in my age group, see photos below, that's about 15th overall. Very happy with that at this stage but I'm not through with 10K yet ;)
So please finalise the marathon time you think I can run in Hawaii and get them into me. Not only can the closest get a nice little souvenir the winner will have the satisfaction of knowing, they were right! Maybe that doesn't mean a lot to you but in this family I haven't been right since August of 2001 and I'd like to increase those occurrences. I'll say 2:55:40
I leave on this coming Wednesday but I'll try to post in Hawaii before the race on Sunday. Thanks, and take care of yourselves, I'll be in contact soon.
The photo below shows the first 500 meters in the stadium and me coming 5th.
At the bottom of this post I uploaded a grainy video of the last 500 meters going into the stadium with my wife shouting encouragement and if you listen closely you can also hear my 8 year old booing me, little shit :)
Had a terrific race today PBed and feel none the worst for it so I'm ready for the marathon next Sunday. I did , chip time, 35:48 and got 3rd place in my age group, see photos below, that's about 15th overall. Very happy with that at this stage but I'm not through with 10K yet ;)
So please finalise the marathon time you think I can run in Hawaii and get them into me. Not only can the closest get a nice little souvenir the winner will have the satisfaction of knowing, they were right! Maybe that doesn't mean a lot to you but in this family I haven't been right since August of 2001 and I'd like to increase those occurrences. I'll say 2:55:40
I leave on this coming Wednesday but I'll try to post in Hawaii before the race on Sunday. Thanks, and take care of yourselves, I'll be in contact soon.
The photo below shows the first 500 meters in the stadium and me coming 5th.
At the bottom of this post I uploaded a grainy video of the last 500 meters going into the stadium with my wife shouting encouragement and if you listen closely you can also hear my 8 year old booing me, little shit :)
Wednesday, March 11, 2009
JUST A REGULAR EVERYDAY NORMAL GUY
I was thinking about my last post and maybe I come across as kind of vain and narcissistic but that is not the case. In fact "I'm just a regular everyday normal guy" trying to improve himself taking one step forward and two back most of the time.
The one step forward I've taken this week was a 3KTT PB of 10:32. Anyway, the following song describes more of what I'm about so take a listen if you don't mind the word "Mother----er!"
The one step forward I've taken this week was a 3KTT PB of 10:32. Anyway, the following song describes more of what I'm about so take a listen if you don't mind the word "Mother----er!"
Monday, March 02, 2009
"BRACE YOURSELF MY DEAR"
The title above, another line from "Holiday in Cambodia" is fitting, I reckon, when you see the transformation I've undergone in the years since taking up running. The First photo was taken in Singapore (Which is also fitting as I had "more Chins than a Chinese telephone book) in 2000 two years before I ran my first step. You can see that I'd let things go a tad. I was still smoking at this stage, drinking everyday and I ate just about anything I could get my hands on.
The other two photos were taken today. I'm closer now to what I looked like at 20 than I did at 35 years old. I still have someways to go before I feel I'm perfectly fit but you can see that things are moving in the right direction as in the last 3 months I've made even more progress.
Since my 3:03 marathon in Dec 2008 I've lost 10cm off my gut. I've lost 7kgs and gone from 23% body fat to 14%. Knowing this and that I have had a good 12 week build up for my coming March 22nd marathon in Hawaii may help you decide a time you think I can run it.
Some bad news. I'm not running today, broke my 7 week running streak, because I have a very sore lower back (maybe going out in sympathy with Ewen) and yesterday after my 38kms long run, that gave me a 153km week, I developed a sensation of really wanting to take a piss and nothing coming out for 8 hours after the run. Not sure if that had anything to do with the amount of Ks but it won't hurt to take the day off today. In fact I'm feeling better on both accounts now. No need to worry I suspect.
I have a 10K race on the 15th of this month and I'm starting to taper from now so saving any sickness, Hawaii would have to be a PB certainty!
The other two photos were taken today. I'm closer now to what I looked like at 20 than I did at 35 years old. I still have someways to go before I feel I'm perfectly fit but you can see that things are moving in the right direction as in the last 3 months I've made even more progress.
Since my 3:03 marathon in Dec 2008 I've lost 10cm off my gut. I've lost 7kgs and gone from 23% body fat to 14%. Knowing this and that I have had a good 12 week build up for my coming March 22nd marathon in Hawaii may help you decide a time you think I can run it.
Some bad news. I'm not running today, broke my 7 week running streak, because I have a very sore lower back (maybe going out in sympathy with Ewen) and yesterday after my 38kms long run, that gave me a 153km week, I developed a sensation of really wanting to take a piss and nothing coming out for 8 hours after the run. Not sure if that had anything to do with the amount of Ks but it won't hurt to take the day off today. In fact I'm feeling better on both accounts now. No need to worry I suspect.
I have a 10K race on the 15th of this month and I'm starting to taper from now so saving any sickness, Hawaii would have to be a PB certainty!
Saturday, February 21, 2009
WHAT YOU NEED MY SON
Today marked six weeks of consecutive days running and tomorrows' run will bring this weeks total dangerously close to 150 kms. I'm stoked that I was able to of handled this sort of build up without any adverse affects.
I've been on a very healthy diet and my weight has come down to where I haven't seen it since I was sixteen. I believe that if I am at the same weight and fitness level I was when I was sixteen then I should be able to run as fast as I did when I was sixteen! Why not? Anyway I'll keep believing that until my old body collapses trying.
Next post I'll reveal the stats and upload a couple of before and after photos for the benefit of my throngs of female readers ;) And I'm going to open a competition on who can guess closest to my marathon time in Hawaii this March. The prise will be a souvenir from the marathon sent to the winner. The smart money would have to be on me breaking 3 hours but my history of choking and fuck ups will definitely spread the field and make a competition of it.
I'm going to upload a cover of one of my favorite songs when I was sixteen. It was while listening to this last week and powering along that I thought "Yeah I am sixteen again!"
I've been on a very healthy diet and my weight has come down to where I haven't seen it since I was sixteen. I believe that if I am at the same weight and fitness level I was when I was sixteen then I should be able to run as fast as I did when I was sixteen! Why not? Anyway I'll keep believing that until my old body collapses trying.
Next post I'll reveal the stats and upload a couple of before and after photos for the benefit of my throngs of female readers ;) And I'm going to open a competition on who can guess closest to my marathon time in Hawaii this March. The prise will be a souvenir from the marathon sent to the winner. The smart money would have to be on me breaking 3 hours but my history of choking and fuck ups will definitely spread the field and make a competition of it.
I'm going to upload a cover of one of my favorite songs when I was sixteen. It was while listening to this last week and powering along that I thought "Yeah I am sixteen again!"
Sunday, February 15, 2009
KAWACHINAGANO HALF
Sunny 16 degrees
What the Kawachinagano marathon hills look like, minus the sheep of course ;)
Just came back from running the Kawachinagano half marathon. Those that follow this blog may remember that this was the same race last year where Eddie, my mate who necked himself, beat me and I complained of the shitty weather, conditions and my overall bad impressions of the race.
Well, as they say, a year is a long time in marathons (Nobody actually says this do they?) and things went much better this time. The hills were still there, dam high and long ones, and I still struggled with them but this time I wasn't reduced to walking and after getting my breath back made a decent job of the course this time.
I wasn't on fire, those hills still took the wind out of me and I indeed felt humble climbing up the third long one. And if I can complain, please allow me one or two, I have been battling with a pulled shoulder/neck muscle for the past week and I also had a big stitch for 4 or so kms after the turn around but I was able to run through these problems and post a time 11 minutes faster than last years effort.
I have 5 weeks left until my full mara in Hawaii so if I can sort out my breathing, shoulder aches, train well and have a good taper then things are going to be shiny in Hawaii.
By the way, does anyone exactly know what causes stitches and how to avoid them? No smart arse comments please.
Anyway, for only the second time in Japan I mounted the podium, so to speak, with an age group 3rd place. This was out of 700 runners, that was 29th overall, about 2500 runners. My time 1:24:35 (chip).
A couple of photos taken today.
Mrs. Kato of the Kawachinagano running Club and me.
Me receiving my 3rd place presents.
Me and the music teachers from the last high school I worked at in Kawachinagano.
What the Kawachinagano marathon hills look like, minus the sheep of course ;)
Just came back from running the Kawachinagano half marathon. Those that follow this blog may remember that this was the same race last year where Eddie, my mate who necked himself, beat me and I complained of the shitty weather, conditions and my overall bad impressions of the race.
Well, as they say, a year is a long time in marathons (Nobody actually says this do they?) and things went much better this time. The hills were still there, dam high and long ones, and I still struggled with them but this time I wasn't reduced to walking and after getting my breath back made a decent job of the course this time.
I wasn't on fire, those hills still took the wind out of me and I indeed felt humble climbing up the third long one. And if I can complain, please allow me one or two, I have been battling with a pulled shoulder/neck muscle for the past week and I also had a big stitch for 4 or so kms after the turn around but I was able to run through these problems and post a time 11 minutes faster than last years effort.
I have 5 weeks left until my full mara in Hawaii so if I can sort out my breathing, shoulder aches, train well and have a good taper then things are going to be shiny in Hawaii.
By the way, does anyone exactly know what causes stitches and how to avoid them? No smart arse comments please.
Anyway, for only the second time in Japan I mounted the podium, so to speak, with an age group 3rd place. This was out of 700 runners, that was 29th overall, about 2500 runners. My time 1:24:35 (chip).
A couple of photos taken today.
Mrs. Kato of the Kawachinagano running Club and me.
Me receiving my 3rd place presents.
Me and the music teachers from the last high school I worked at in Kawachinagano.
Sunday, February 01, 2009
OUT OF THE BLUE
I didn't have long to wait to see if my last fast 10k training run was just an aberration. On Saturday, while attending my regular boxing class with my eldest son the coach informed us that the 3K race for Casey and the 10K race for me were on the following day. While I knew that we were signed up for it, we were to run representing this small local boxing gym, I thought it was for April as a race with the same name is run then as well.
Anyway this Sunday morning Casey, 8 years old, ran his first 3K race in 22:34 and I the 10K, PBing in 37:19. Sorry I couldn't get 36 mins something like Ewen had said but I appreciate him thinking that I was capable of doing such a time.
You know, it wasn't so long ago that I thought it impossible to get near any of the kind of times I'm getting now, I scarcely believe it myself. But I know that without this blog, your feedback and encouragement I wouldn't have been able to do it.
Yoroshiku Onegaishimasu (roughly translated "Thanks, I look forward to your continued well wishes and support.")
Anyway this Sunday morning Casey, 8 years old, ran his first 3K race in 22:34 and I the 10K, PBing in 37:19. Sorry I couldn't get 36 mins something like Ewen had said but I appreciate him thinking that I was capable of doing such a time.
You know, it wasn't so long ago that I thought it impossible to get near any of the kind of times I'm getting now, I scarcely believe it myself. But I know that without this blog, your feedback and encouragement I wouldn't have been able to do it.
Yoroshiku Onegaishimasu (roughly translated "Thanks, I look forward to your continued well wishes and support.")
Friday, January 30, 2009
ANSWER
Thanks for all your advice. I was mulling it over and was going to sign up for the 5K this afternoon but first I wanted to run this course and see how I felt afterward.
Well this morning I set off all rugged up on a cold and windy day, the rain spiting intermittently. There are a couple of long gradual hills on this course but I was running them at pace nevertheless still breathing normally.
Coming into the end of 5K and feeling so good, I decided to do it again. Even though I was running on sore legs, with no carbs, to speak of the last couple of days, I still managed the 10K in just over 38 mins.
After that effort, and feeling like I could have done another 10K I went to the post office and paid for the 10K. While I maybe making a mistake I think that my training and diet have enabled me to jump a level and I just have to take advantage of it. With my current level of fitness, I reckon I can run a 10K PB and still not overdo it for the marathon the week after.
As you guys are always saying, we are an experiment of one, and I do have to try a few things to see how I react. One thing is for sure, like Rob said, I would have sprinted that 5K and could very well of hurt myself.
Anyway, don't get me wrong I, unlike my wife, don't ask for advice, like she does mine, simply thinking that doing the opposite is a sure way to success ;)
Well this morning I set off all rugged up on a cold and windy day, the rain spiting intermittently. There are a couple of long gradual hills on this course but I was running them at pace nevertheless still breathing normally.
Coming into the end of 5K and feeling so good, I decided to do it again. Even though I was running on sore legs, with no carbs, to speak of the last couple of days, I still managed the 10K in just over 38 mins.
After that effort, and feeling like I could have done another 10K I went to the post office and paid for the 10K. While I maybe making a mistake I think that my training and diet have enabled me to jump a level and I just have to take advantage of it. With my current level of fitness, I reckon I can run a 10K PB and still not overdo it for the marathon the week after.
As you guys are always saying, we are an experiment of one, and I do have to try a few things to see how I react. One thing is for sure, like Rob said, I would have sprinted that 5K and could very well of hurt myself.
Anyway, don't get me wrong I, unlike my wife, don't ask for advice, like she does mine, simply thinking that doing the opposite is a sure way to success ;)
Monday, January 26, 2009
QUESTION?
Things are fine here getting through the training, the last 2 weeks 117 and 121K respectively. I have been running everyday since January 10th and seem to be holding up well. I plan to peak at 140K the week after next but keep above 100k until two weeks before my next full marathon on March 22nd.
I have a question. On March 15th there is a race, 5K and a 10K being held at the sports ground I've been training at. Do you remember the post I made about it and me having it to myself in the mornings? Well it is there and I want to run it but it is a week before my goal marathon. Do you think it would be alright to race the 5K then?
I figure I'll be pretty fit and I will be able to get a 5K PB, but I don't want to jeopardise my full the following week.
Anyway I'd like to know what you think about this? I'll post again soon.
Oh and happy Australia Day to the #*~*en Aussies.
Scott
I have a question. On March 15th there is a race, 5K and a 10K being held at the sports ground I've been training at. Do you remember the post I made about it and me having it to myself in the mornings? Well it is there and I want to run it but it is a week before my goal marathon. Do you think it would be alright to race the 5K then?
I figure I'll be pretty fit and I will be able to get a 5K PB, but I don't want to jeopardise my full the following week.
Anyway I'd like to know what you think about this? I'll post again soon.
Oh and happy Australia Day to the #*~*en Aussies.
Scott
Saturday, January 10, 2009
DETAILS
So you want some details concerning my pie graph do you Clairie?
Details, details, always with the details. I'm a bit like old George Bush when it comes to details Clairie. When He was asked in a recent interview about his experience with being the President he said. "I liked it" full stop!
Anyway the following article is a great overview of training methodology by the Great Mr. A Lydiard.
http://lydiardfoundation.org/pdfs/al_lecture.pdf
It's certainly better than anything I could come up with. I really don't know much about this stuff. You know,Ewen, Speedygeoff, Robert Song, Steve Lacey, Eagle, Rob the runner and just about all the other regular bloggers know more than me on this subject.
I'm good for the occasional joke or a bit of support but still trying to work this out for myself, with the help of others. What I do know is to break 3 hours you need to either be young, or if you're not you would be better to have started pretty recently. I mean you won't see too many 50 year old sub 3 marathoners that have been running almost without a break since they were in their teens.
I've noticed that runners peak at about 8 years after starting running so in my case if I do what is in my last pie graph after a steady base of training progression, say 4 or 5 years,having not run since my high school days and having started in earnest at age 39, I should be able to go sub or below when I'm 47 or before. I'm not saying it can't be done after that age but you would have to quit work and train up at another level.
While I think that most people have the ability to run sub 3,any faster and your genes start coming into play, I think few of us have the natural talent to go sub 2:30.
Anyway, I hope you enjoy the article it shows that if you have the patience and plan well you will be able to reach your full potential and you can't ask more than that.
After all that I will give you something concrete.
That is, run 100 to 140k weeks for at least 12 weeks, and go on a weight lifters diet, with a focus on getting your body fat under 12%, Eat plenty of protein during the week and high carbs only on the days you run long. One or two short speedwork sessions to really get your heart rate up and take as many hot baths as you can. These things help me but I'd also say that consistency in training is the key and even a bad plan done week in and week out is better than a brilliant one done on the occasion. I think Ewen gave me that advice.
Details, details, always with the details. I'm a bit like old George Bush when it comes to details Clairie. When He was asked in a recent interview about his experience with being the President he said. "I liked it" full stop!
Anyway the following article is a great overview of training methodology by the Great Mr. A Lydiard.
http://lydiardfoundation.org/pdfs/al_lecture.pdf
It's certainly better than anything I could come up with. I really don't know much about this stuff. You know,Ewen, Speedygeoff, Robert Song, Steve Lacey, Eagle, Rob the runner and just about all the other regular bloggers know more than me on this subject.
I'm good for the occasional joke or a bit of support but still trying to work this out for myself, with the help of others. What I do know is to break 3 hours you need to either be young, or if you're not you would be better to have started pretty recently. I mean you won't see too many 50 year old sub 3 marathoners that have been running almost without a break since they were in their teens.
I've noticed that runners peak at about 8 years after starting running so in my case if I do what is in my last pie graph after a steady base of training progression, say 4 or 5 years,having not run since my high school days and having started in earnest at age 39, I should be able to go sub or below when I'm 47 or before. I'm not saying it can't be done after that age but you would have to quit work and train up at another level.
While I think that most people have the ability to run sub 3,any faster and your genes start coming into play, I think few of us have the natural talent to go sub 2:30.
Anyway, I hope you enjoy the article it shows that if you have the patience and plan well you will be able to reach your full potential and you can't ask more than that.
After all that I will give you something concrete.
That is, run 100 to 140k weeks for at least 12 weeks, and go on a weight lifters diet, with a focus on getting your body fat under 12%, Eat plenty of protein during the week and high carbs only on the days you run long. One or two short speedwork sessions to really get your heart rate up and take as many hot baths as you can. These things help me but I'd also say that consistency in training is the key and even a bad plan done week in and week out is better than a brilliant one done on the occasion. I think Ewen gave me that advice.
Thursday, January 08, 2009
MYSELF
First post for 2009, again Happy New Year. Clairie made a comment on my last post asking me what I reckoned were the most important factors in achieving a sub 3 marathon. You may be wondering why she wouldn't ask someone who had run one or someone who knew better. But who knows the workings of the female mind, all I know is when a woman asks you don't say no ;)
So here is the Gospel according to Scott. (click to enlarge)
These are all pretty self-explanatory but if one can do these things in a 3 to 6 month training period then one can dip under 3 hours. From my experience it takes a few years of running to build up but once you can handle the high mileage without getting injured and you are at least 3 kgs under your best weight/height ratio then not much else can stop you from achieving this goal. Of course it is easier said than done but the art of running well is putting it all together.
All the best with your build up Clairie and your PB attempt. We will be following with interest.
Did you like the above graph? Well you might also like the one below. It was made with the following song, the Divinyls and Chrissy in mind.
The song
Now don't get any ideas! Like thinking that I touch myself when I think about you lot. Well I do when I think about Ewen. But that is simply scratching my head wondering what the hell he is blogging about ;)
So here is the Gospel according to Scott. (click to enlarge)
These are all pretty self-explanatory but if one can do these things in a 3 to 6 month training period then one can dip under 3 hours. From my experience it takes a few years of running to build up but once you can handle the high mileage without getting injured and you are at least 3 kgs under your best weight/height ratio then not much else can stop you from achieving this goal. Of course it is easier said than done but the art of running well is putting it all together.
All the best with your build up Clairie and your PB attempt. We will be following with interest.
Did you like the above graph? Well you might also like the one below. It was made with the following song, the Divinyls and Chrissy in mind.
The song
Now don't get any ideas! Like thinking that I touch myself when I think about you lot. Well I do when I think about Ewen. But that is simply scratching my head wondering what the hell he is blogging about ;)
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