MARATHON PLAN

After much deliberation I've come up with something that looks like I really haven't given it much thought. That's the way I like things-simple and effective-sort of like my love making, but I digress! What I do know is that all plans must adapt to the personality of their executioners otherwise they won't work.

So this plan is very much like me simple on first observation, or maybe 2nd or 3rd, but genius in the way it combines "Donkey work" and tweaks it with ideas borrowed/stolen from others. The secret of most success!

The following is an example week in a 12 week program that will take me under 2:40 at the August 2010 Townsville marathon. I'll back off this mileage a little one week in every month.

Week One: I'll build up to this mileage, in the process now.

Monday
Morning 1 hour
Night 1 hour
Usually done at between 4:30 ~5:00 min per K
Days total 22 to 25K

Tuesday
Morning 1 hour broken up into 30 mins warm up, 30 warm down
in between that I'll do 7x1K down hill fast 3:10~320 per K and in between these efforts run back uphill for a total of 7K @ 4:00~4:15min pace. "Hosaka Hills"
Days total about 24K

Wednesday
Morning 1 and a half hours in morning jog @ 4:30 ~5:00 min per K
Night 1 hour same pace
Days total about 28K

Thursday
Morning 30k @ 4:30 ~5:00 min per K
Night 1 hour same pace
Days total about 40K

Friday
Morning 10x1k on the flat 3:10~320 per K pace rest in between
Night 12K 4:30 ~5:00 min per K
Days total about 24K

Saturday
Morning 1 hour
Night 1 hour
Usually done at between 4:30 ~5:00 min per K
Days total 22 to 25K

Sunday
Morning long run @sub 4:37 pace getting up to sub 4:oo min pace in the last 5 to 10K
Night 10K
Days total 40 to 50K

TOTAL WEEKLY MILEAGE 200~210 KMS

I won't race at all in the 12 week build up but will run regular 5K TTs, twice a month, and try to make them all under 17:30. Basically I will try to get fit, go into Townsville under 58kgs was 61kgs for my last marathon. I simply want to be fit enough to run at 3:40 pace comfortably. I can do 4:10 pace now and feel comfortable I want to have the same comfort level running at 3:40 pace by August. While I'm willing to suffer in the marathon to PB I don't do suffering real well so I need to be as fit as I can at least to get me to 35K in reasonably good shape.

I know I can do this and if things work out and I can go around 2:35 in Townsville I'm considering making a sub 2:30 run in Fukuoka in December of this year. But that may have to wait until 2011.

Fuuuudge!

Only I didn't said "Fudge" I said fuck! Rick just cleaned my dial!!!
What smells like "Shart?"

COP A FEEL

Been away for a few days with the family. We went to a few family based attractions which I had to spoil by taking the whole thing literally (see photo "Feeling Area")

Anyway, because of a few too many days off I've put on 5kgs in the last 3 weeks so I've decided to, as from Monday, give up the booze for a month. Never been done before but I'm going to have to take drastic measures if I'm going to get the weight down and get back to running fast.

Wish me luck. Next post I'll outline the plan for my next full marathon.

"HE RAN"

The ups and downs of our running lives may very well inspire a movie one day. We just have to work it into the following thematic pattern of Hollywood success.

Out of wind in the wind.

Just came back after running a 10K race. I came about 10th overall and third in my age group so you'd think I'd be pretty pleased with that. But no! Didn't get much joy today.

Like I saw with Rick's race the wind was blowing all over the place. No kidding we've been having gale force winds this last 36 hours and it made for a bloody tough race. The first hill we ran up is about 1K long and the wind was blowing down that sucker almost bringing us to a stop, I never recovered from that as it took everything out of me to keep on pace and I had little energy to race the rest after that. I know I don't have to make excuses but I'm good at it and for the record I also came into the race with one of my trade mark migraine headaches and 3kgs over what I wanted to race this in.

I was disappointed sure but just going to have to do better going in and pick my days a bit better. One thing that is saving me from too much regret is that even though my time was 2 minutes slower than the same race last year, the 1st and 2nd place getters were the same fellas as last year and similarly ran slow in comparision.

Still, when it comes down to it, excuses or not, every race counts so I'm going to have to make some changes, and run faster next time.

My boys also raced today the 1.5K in their age groups and the wife did a 5K race. They enjoyed their races and apart from the wind it was generally a nice day out.

Time to get fit again!

"How to lose friends and infuriate people"

Having a few problems with the wife of late. Don't get me wrong I love her dearly but she has the ability to take me from calm to t-minus losing it in 30 seconds.

I suppose she'd say the say the same about me and she'd be right I can be bloody annoying when I put my mind to it or even when I don't.

I remember my high school history teacher telling me I had an exceptional ability to get under people's skin. She was also right and it was around that time that I penned my first essay entitled "How to Lose Friends and Infuriate People." I was, of course,being facetious, but I did think that if I set out a list of things that would piss people off it could be used as a guide to doing good. That is, by simply not doing these things it would put one on a path to popularity.

I outlined a list of ten things that would annoy the shit out of almost everyone.

I'll share a few.

#1 When someone falls over near you don't offer to help them up. Rush over to them and while standing over them with a stupid smirk clap slowly at least 10 times. This never fails to boil their potatoes.

#2 About 15 minutes after meeting someone tell them they look so much like either a "Terry" or "Ruth" that you used to know and that is what you are going to call them from now on!

#3 Instead of complementing someone on their dress sense ask them if their mother will buy you the same shirt when she's at Walmart next time!

The list goes on and if you'd like to get punched in he head I'll be happy to send you the complete first chapter.

TWEET

Did I ever tell you I hate "Facebook." It just seems too shallow, you know people posting about inane stuff and others giving the thumbs up to it.

Wait a minute, that sounds like a better description of my blog! No, the reason I hate Facebook so much is because I've lost so many friends to it (fairweather friends maybe, but I'll take them anyway I can get them these days) and I'm kind of jealous.

So what do I, someone with few friends on their own blog, do in the face of losing people to the more vacuous Facebooks?

Yes, I open a "TWITTER" account!!!

You ain't seen shallow until you've read my tweets.

See the bottom (pun intended) of my blog for my latest adventures.

Care to follow?

CITY RUN

Out for a run in the city this morning. After, had all you can eat Yum Cha and had all I could eat. Totally stuffed !

Walkman out Ipod in

I just bought an Ipod Touch to replace my Sony Walkman (Yes, welcome to the 80s) What can I say I'm a "late adapter". Do they even use that term anymore?

The clip will show you how my runs used to go!

If you switched on dudes know of any good applications for the Ipod Touch please let me know. I've uploaded "RunGeek" and a "Running Log" program that seem to be the bomb! And an application called "Sushi Guru" that tells me what fish has the most mercury, "Life's Good" (LG). Definitely too good to get mercury poisoning!

RUNNER'S TRIBE

The article I wrote has been put up at the "Runner's Tribe" web site. Very happy to be associated with such a great site.

Thanks to everyone.

Like I said, runners are a good group of people.

The article I wrote for "Younger Legs For Older Runners" is still there so take a look if you haven't seen it. Scroll down a bit and you'll find in under "Guest Blogger."

Grand Funk

I'm going to write about running again from now. I have lost a bit of focus in the last 3 weeks. Still the whole experience has sort of helped me. I pretty much know that running is meaningless in the grand scheme of things but that is why it is so important to me and why I love it so much. Not since I was a surfer have I done something for the pure joy of it. Not to make money, not to please anyone just because it felt good.

I'm not telling you anything you don't know, I'm sure but this has helped to pull me out of the funk (The depression kind) I've been in and back to the training.

I've got a 10K on the 21st of this month I'm going to regain focus train well and get a new PB. That's what it's all about!



This is the only "Funk" I want to be around for a while, thanks very much ;)

BACK

Came home tonight. Finished what I could do there and thanks to my sister taking over the rest I was able to come home early to be with my family here. It's when you lose someone that you realize how much others mean to you so I'll not be taking my family and friends (real and virtual) for granted anytime soon.

I've let the running go a bit as you'd expect but was able to get a one run in at Yeppoon, Where's "Yeppoon" you ask? It's in FNQ not far from Rockhampton, not "near your knife and fork" like some wags would have you believe.

I got another run in the day before yesterday along "The Strand" in Townsville. Talked to some young fit guys there that I thought were "Townsville Road Runners" but were in fact, rescue helicopter crews in training for their fitness tests.

And this morning I ran from Kirra Beach on the Gold Coast to Snapper Beach and back in the warm morning sun. Boy has that place changed! I was lost in nostalgia sitting on the headland staring out at the waves until I turned around to be assaulted by white buildings and shinny glass. "Whatever may come, whatever may go" those waves are coming. Thankfully somethings will always be the same. I take a lot of comfort in that.



I'm really keen to get back into it and catch up with what you're all up to so let's do that.

The song is one that's been in my head and I upload it here for no other reason than that, and I like it.

Leslie John Brown

My Father died this morning. Without him I'd have nothing I love today. I'll forever be grateful.

I'm going to go back to Australia tomorrow to help arrange things.

Talk soon.

HALF FAST

Yesterday ran the Kishukuchikumano half marathon, the first time for me, in the lovely resort town of Shirahama by the sea in Wakaiyama Prefecture. It was perhaps the best course I've ever run, mostly flat, over bridges through tunnels, scenic and to top it off we had perfect weather, 10 degrees, you couldn't buy a cloud. I ran well, felt strong and relaxed, clocking my 2nd fastest half marathon time at 1:19:16 I fully intend to go back next year, trained up, for another great weekend and a PB.

Had a great weekend staying overnight at a hotspring resort with the family and in-laws. Definitely eating too much at dinner and breakfast but what are you going to do ;)

I've uploaded a few photos from the trip. You can see that I'm being interviewed, with my kids, in the third shot. I came 2nd in my age group. The guy who came 1st didn't show up for the presentation so they were forced to talk to me ;)

Anyway, I wanted to ask my small band of loyal readers, yes that is you, even if you don't read so much and aren't so loyal, if you could spread the word about my running in Japan venture. Also if you have any ideas, that don't cost money, on promoting this I'd like to hear them.

Thanks.

And congratulations to Mr. Hosaka and Mr. Hunt for their runs at Beppu yesterday. Fantastic news for both countries and me too having a foot in both camps. That is I'm old and an Aussie ;)

COME TO JAPAN. RUN A RACE

I'm happy to announce the start of a project that's been in the works now for a couple of years. Together with the wife we are starting a small venture to bring interested people to Japan to run in a race and enjoy all that goes with it.

We are not doing this for profit but we simply want to be able to show people why we choose to live here and just how good a trip to Japan can be. If you still have the image of Japan as an expensive, incomprehensible travel destination we'd like to show you different. Our initial packages are affordable and interesting.

We'd love to be able to show you around so think about coming and tell your friends. We think these will be a success and hope to add more races in the future. Success in this venture as in life will mean meeting and running with as many happy people as we can before we can't anymore ;)

Check out the website

http://samurairunning.com

And whether or not you're interested I'd appreciate your feedback on the site and related issues.

Thanks

Scott Brown