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!

Pete Magill (Master Runner/Coach)

Uploading this interview taken form the website "Runnersconnect" Thank you for making it.

Pete Magill is to us Master's runners what Noah was to the animals. But us "animals" must first get on the boat, that is, listened to the advice he so graciously gives away for free. I absolutely love the guy!

Keep on keeping on!

A small message from Yuki Kawauchi thanks to Brett Larner

Japan Running News

I'm going to follow this advice and while seeking "what works for me", stick to the "Kawauchi"style of no bells and whistles. Run hard, work hard and stop looking for the easy way out. A quote from him:

"Japanese corporate runners watch their weight to within 0.1 kg. I eat whatever I like. I don't do any taping or take supplements. I don't breathe low-oxygen air. I don't wear magnetic necklaces. I guess in that way I'm old-school. I run, I work hard, and I like it. I read up, thought about what I needed to do, and found what works for me. There's no reason Americans can't do the same thing. It's worthwhile spending money on things that will help your training, but spending money itself isn't going to make you better."

Running in Japan #18

Oscar Pistorius and me explaining my DNF.

Senshu Marathon DNF

Had to stop running just after the 33K mark in today's Senshu marathon. If I could go back in time I probably wouldn't have started this race as I still had pretty bad hip pain and my right foot still wasn't allowing me to get up on my toes without wincing. But had to try, I like this race, it's flat and a local one for me with great support from my favorite people in Japan, those in Southern Kansai.

Here are the 5K splits up until I broke down. 1st 5k 18:51 2nd 5k 19:02 3rd 5k 19:30 4th 5k 19:51 5th 5k 20:42 6th 5k 21:43 6th 3k 18:50
 
Actually not too upset, even though it's my first DNF I basically like the challenge this sets up for me. Get strong and come back better than before! Something to look forward to, the key ingredient for a happy life!

Thanks for your well wishes here and on Twitter. I love you all! ;) The above photo taken before the start of me and a couple of the local area mascots.

Two Days to Go!

Senshu Marathon coming up in 2 days, Feb 17th, keeping fingers crossed my body will hold together but going to race, that is run as fast as I can. Talk soon.

Brett Larner (Japan Running News) RIJ Guest

Just go through talking to Brett Larner of Japan Running News fame. Had a great time and learned a lot. Hope to get Brett back and talk about more specifics like what he knows about certain top elite runners. Interesting stuff, take a look.

Running in Japan Episode 16

Just a heads up,  on next weeks show we are going to have "Japan Running News" proprietor Brett Larner with us as a guest on our Google Hangout. We are looking forward to that as you would expect. Hope you can watch it live at 10:00pm Monday the 11th Japan time, and if not I'll put it up here the next day. Below is our episode from yesterday Feb 4th.

Local Ekiden

Ran in the local south Sakai city Ekiden today with a mixed aged, mix gender team. This is the second time for me to run this, last year our team got 2nd out of about 17 teams. This year we did pretty good too but only managed 4th place. They seem to be putting younger and faster people in every year. In my adult group I was beaten by 2 boys who were technically adults but only just at 18. Still only just beat me, one by 15 seconds and the other by 4 seconds. My time for 2.55kms, 9mins and 6 seconds.

Seemed to have picked up another injury, to my hip, when doing long hill repeats during the week. Never seems to end with me! Will try to work it out before the next marathon in 2 weeks, Going for a massage now!

Osaka Half Marathon 2013

OK so that is done! Found today taxing, cold and blustery at times. I really had to push to get what will probably be just over 1:21:00 (official times just in made the top 100).

96

A1092

ブラウン　スコット

大阪･大阪陸協

1:21:17

That is a good workout out for my marathon in 3 weeks but frustrated that my ankle is still causing me problems. The last 5K I started to feel it and just couldn't get up on my toes. Because of this I started to bleed seconds and the last 5K was harder than the first 15 and much slower by comparison.

I'll put the splits up when I get them but by my watch I was 18:10 for the first 5K, 37:12 for the 10K and that's were I stopped checking. For sure the second 10K was slower but one positive out of this, compared to my 10K race 2 weeks ago I'm much faster and feel I'm starting to peak.

I'm going to keep taping my peroneal tendonitis ( bad ankle) and if I can finally fix it before the Senshu Marathon I'll give my PB a shake!

Actually a little shell shocked today as my half marathons usually come easier than that but I know I did my best and can't be held responsible for a dodgy body! ;)

More determined than ever to make a break-through, a little more intelligence on the problem and time and all things will come good, sure of it.

Some photos from the day below. Me at the finish, a photo of one of the women finishing off her marathon (These elite women are awesome) a photo of the bar/restaurant I went to after the race.

Like to give a shout out to the organizers, well done! The Japanese put on the best races, it's seriously a runners paradise over here. Come and join me for a race here before I hang up my shoes! I'll be running for only about about 10 years more so don't leave it too long ;)

Just got the official time re splits, they are 5K 18:11, 10K 19:01, 15K 19:30, 20K 20:09 and 4:26 for the last 1 and a bit. Not a terrible fade but a fade nonetheless. I think with no headwind and no foot injury I  probably could of just PBed but thinking about that, I think that still isn't good enough. I need to, when this foot gets better, go to the track and work on my basic speed. I'll try to do it from now until  before the next racing season here, Oct to March. Need to get my 3K and 5K times on the track right down. I think that is the only way I'm going to get any break-throughs at the half and full marathon distances. Been trying to avoid track speed-work as I don't like it & it hurts a lot but really seems the only option for me now is to put the hurt on and speed up!

Up date, next race.

The Titanium tape I talked about is from Phiten. Sure you can get it in your countries, just check out a place that sells it in New Zealand for 89.90 NZ Pesos, wow! But, it really seems to help so perhaps worth the price.

Talk soon

Scott

Hyperbaric Oxygen Therapy (HBOT)

I'm doing this to try to fix my peroneal tendonitis (ankle lower foot pain) that has been with me for 6 weeks now. Only two sessions into it but feel it is helping. I'll let you know how I feel after another 3 or  4 sessions. So what is Hyperbaric Oxygen Therapy (HBOT)?  See video below.

Running in Japan Episode #14

Happy New Year 2013

I Think I've Got It!

Hi all. Here's wishing you stay safe and healthy during the Christmas period and enjoy the time with friends and family. I'm uploading a video blog post about some recent revelations I've had on how I should be preparing for the marathon.

Feel a bit dumb cause it has taken me 2 wasted attempts before realizing the mistakes I was making but I'm going to consider them both "base building" and move into the serious phase of my training. The next 2 years are going to be some ride! Really looking forward to a break through or two!

Thanks for your continued support. All the best and MERRY CHRISTMAS!