An attempt at speed work.

ImageI am finding the temperature a little hard to handle but it is certainly easier running in the cold than in humidity which really knocks me about.

Today was cold but the rain stopped when I went out so nothing to complain about.

I ran  4 times at a pace faster than my usual plod.

First I ran about 1500m fairly slowly until I came to a muddy grassy path next to a creek.

FIRST RUN  of about one Km….Pace 4.19 per Km. I felt I was really pushing this. Running into a wind. Not sure what is best…wet grass or mud.

Then a 500m walk jog stagger….

SECOND RUN…this was only 500m….Pace 3.53 per Km. On a path.

Another Km jog walk…

THIRD RUN…back on the mud….I thought I did not try as hard but Pace 4.10 per Km

Jog 500

FOURTH RUN…again 500m on the path….3.51 min per Km pace.

2 Km jog home.

I am still amazingly slow but….actually I am not sure what the but is…..maybe but I did it.

Training Plan coming together

I have entered the Gold Coast. Marathon being run early July and am slowly putting a training plan together. Aim is not to get injured and run at a reasonable pace. I have decided to make Friday my rest day.

Today being a rest day I only ran 3 Km. I think I ran reasonably well despite feeling a little sick throughout the day.

30 push ups and 100 crunches.Image

I received a new jacket free from New Balance. That was a plus.

Importance of a Recovery run

When you get a bit older ( as I will one day) it’s my belief that a recovery run is a wise move. I am trying to be wise….it is not always easy.

I ran the Melbourne Marathon 12 days ago and last night stepped onto the track for the first time in about two years and ran a 5 Km race. True I did not push myself but I still ran well under 5 minute pace. That is a faster pace than I plod around the streets at in my normal training. Anyway today was the Recovery Run day. I did in fact feel quite good but did not want to do anything much.

Ran my usual 6 Km in light rain. every now and again I felt the pace increase but managed to slow myself down. Not much of a training run it is try but turned my legs over for half an hour or so.

Next race will be a Half Marathon in Macau in December. I will need to find some sort of speed. Not sure how?

Here is a photo of me after today’s run. Not too stressed.Image

 

 

 

Next: Macau Half Marathon.

Entered the Macau Half on December 1st. Air line ticket purchased. Plush hotel booked. Now all I need is a pair of legs that can go the distance.

Ran a solid 14 Km in the rain with Tamami San today. First half was a minute faster than I have ever done before on that course. Felt pretty good on the way home and could certainly have run a lot faster.

Quads still quite sore but I am giving them a massive icing as I write this. Hammy hurts a bit but not too bad.i am certainly one who never complains despite what some people may say !!

Plucked up the courage to step on the scales today. 65.4 Kgm. Not too bad.

Weather was a tad chilly today with constant rain. But I laugh at that. Image

New Goal….new roads to run.

Wife Tamami wanted to run 32 Km ( 20 miles) before breakfast today. I thought about asking if that meant breakfast would be late this morning but instead I offered to run the last 12 with her. 

This morning’s run was pretty good. Took over an hour but that does not matter. I was the pace maker for Tamami and I probably gained power from her pain. She did end up running the last Km quite hard and finished feeling reasonable. Well sort of reasonable.

Melbourne Marathon was the Sunday before last. Eight days ago. I have rested and although my left hammy is hurting a bit and my right quad is still sore I am probably ready to start runniah again.

I think I will pop up to Macau and run a Half Marathon. December 1 st is the day.

Time to start training.Image

5 weeks until the Marathon

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Only 5 weeks until I attempt my first Melbourne Marathon in 23 years. Can I do it? Unsure. Have I trained enough? Again I do not know. I have run 30 Kms a few times but that was far from easy. I ran 35 but only once and that resulted in me limping home over the last 5 Kms at 6 minutes per Km pace.

Because I am so slow I will be out on the road for a great deal of time. This is also my fear. That I will just give up after running for 3 hours.

Yesterday I ran a half marathon with Tamami in 1-45 and was pleased to find that very easy. But that’s 21.1 Km….a Marathon is twice that!!! And really by the time I got to the 20 Km mark yesterday I was pretty bored just jogging along and wanted the thing to just finish. I did find that each time we passed someone I slowed to their pace and had a chat…that made it a bit easier. But that’s a half…a REAL marathon will be a lot harder.

Today consisted of a short jog and 30 minutes on the Eliptical Machine at the gym. ( This is another thing I find boring). 

100 push ups today and 200 stomach crunches.

Tomorrow I plan to try the Lactic Run and on Wednesday I will try a medium long run.

I think I am moving into Panic Mode.

 

 

 

Half Marathon Race used as a training run with Tamami

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I decided  instead of running  this morning’s Half Marathon race flat out I would use it as a steady run at a pace faster than my normal training pace and about 20 seconds per Km slower than my hoped for Marathon pace.

I ran with Tamami who has run well this season although probably lacking in the type of long run training necessary for a Marathon race.

Plan was to take it very very slowly for the first 4 Km running at just under 5 minute per Km pace ( 8 minute mile pace) and then slowly bring the time down so that we finished in about 1.43 without too much stress. ( Times were 5.10/4.59/5.03/4.53).

Tamami did well on a course where she has crashed and burnt on two previous occasions. But she suffered from lack of training over longer distances. Once we started running at 4.50 pace she struggled and could not kick down to 4.30/4.40 in the last 4 Kms as I had hoped we could.

We ran the last few Km very slowly and finished in 1-45. ( Slightly under 5 min per Km pace…8 min per mile)

I found the run very easy although I was glad to finish. I wonder if I can do that twice in a row.

Overall for me it was an OK run. A step in the right direction. Not a big step maybe but a step.