13 days on the run.

Chatting briefly about my progress so far now into day 13 of my Lydiard base building phase. Like I wanted to say before I got cut off, I will build the Sunday long run up over the 10 week base building phase, last week I ran a hilly 22K in about an hour forty five and today I did a hilly 25K in 2:03:00. I'll keep adding to that total so that by the end of the 10 week period I'm doing 2:30~ 3hour long runs maxing out at around 36K. Might do a few on a flat loop course but mostly I'll do my long runs on the hilly roads around my home. Nothing like these to build conditioning.

BASE BUILDING & BOSTON

New Plan

Nagano: Pulling the plug!

Apart from what I stated in the video I just haven't been able to get comfortably near marathon pace in my longer runs and I know from experience that if I can't do it in training I won't be able to do it come race day. I think my basic plan for the next six months will be to do one regular long run, over two and a half hours, every week. One speed session and one marathon pace tempo type run. I want to get it so running 3:45 per K is relatively easy and if I can I know I will be able to pull off something special in my next marathon. In the 10K I did today I did about 4:15 per K and it seemed fast and uncomfortable to me. This is due to some general tiredness and lingering injuries. Perhaps some time off and a couple of weeks of real slow jogging, Phil Maffetone style, will do the trick.


 

New Half Marathon Report

Excuse the lip syncing, something wrong with my Mac book's video recorder or it with youtube, usually record with my iPhone which never gives me trouble.

Nagano Marathon (progress report)

Countdown to Nagano Marathon

WHO SAID THAT LIFE IS A "MARATHON"?!

Took this Japanese commercial off of Mark Watson's blog. I wanted to keep it here as they have pretty much stopped airing it here in Japan and I thought you'd like the sentiments expressed in it as much as I do.

Nagai Park Half (Race Report)

Nagano Marathon ( 7 Weeks to go )

Core Strength

My glute injury is fading fast. I'm back running again and hope to add some longer runs this weekend. I've been doing the below routine 3 times a week for the past 2 weeks and actually doing something everyday to help with my core strength, glute and hamstring flexibility.

Now if I can only keep this up, the hard part, and take this added power into my next race!

I'll update as I go. Hope you're all well.

Breath of life!

Like I talked about in my last video post I've been laid up in bed for 4 days. Today the doctor diagnosed me with a chest infection and asthma. This condition has me coughing like a demented hyena and it's been like trying to breathe with an elephant sitting on my chest (Got to love the African animal metaphors).

This had me thinking about this "TED" talk by David Blaine. In it he talks about his attempt at the world record for holding ones breath (16 minutes 30 something). Amazing feat and for runners something we should take note of.

We of course need to get in shape by doing what we do, that is running yet we should also get our mind and body in shape by learning how to relax, slowdown our heart-rate and train our bodies to take more oxygen out of our blood. We could, I think anyway, turn this added ability into better races from 5K to the marathon.

I have a touch of exercise induced asthma and a family history of bronchitis so learning to get control of my breathing is doubly important. When I do recover from this I'll get back into the training and start practicing with specific exercises to increase the lung capacity and see if it doesn't help my next marathon attempt.

Below is the talk by David Blaine please enjoy. I think he is a little touched but love the guy and what he is about!

 

Consistency the key to being consistent.

Personal Worst

Sorry I forgot to mention the time. It was about 1:32...something. Now let's not speak of this again. ;) Thanks too to Rick for the offer of form analysis. While I don't think that is my problem I just might take him up on it if I keep getting these recurring injuries.

Osaka Half Marathon