| Location: Tralee,Ireland Member Since: Oct 01, 2011 Gender: Male Goal Type: Other Running Accomplishments: I've never worn compression socks. Short-Term Running Goals: To do a race. Long-Term Running Goals: 1. Break the world record for the marathon in the 50+ age group, when I'm 50 in 2015.
2. Never wear compression socks.
Personal: Married with two girls (6 and 10).
The Qwer Old Fella's Marathon Method is a four year experiment.
The first year (2012) was about getting back into running, staying off the smokes and booze, while sticking to a healthy eating plan and shedding mountains of lard. All boxes ticked.
Year two (2013 - age: 48) Injured Jan through March. Build back up and work on my 5k speed. Goal 15:45.
Year three (2014) will be about doing my first marathon in the spring. (Just for the experience and on a tough course - maybe Tralee; goal time, 2:30ish.) Then begins the prep work for Berlin 2015
Year four (2015) is all about breaking the world record for the marathon in the 50+ age group - it's only 2:19 :).
The above might sound nuts; it is, but then I'm nuts. Please do not copy any of the training I do: if you do, you are likely to end up running like me - not a good idea.
The idea is to have a laugh along the way. If I fail, I don't know what I'll do - my whole belief system will crumble and I suspect that this little rock might just stop spinning for a couple of seconds. Jakers, I better not fail for all our sakes. That's some burden, even for SuperBam. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 4.00 | 0.00 | 16.00 |
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7:30 a.m. 6 miles easy. 10 miler planned for tonight with 4 miles at Lactate threshold pace. I need to work on my full range of threshold runs (Lactate threshold; tempo, aerobic threshold). But these areas are addressed in the first phase of 'The Bam Method'.
I've pretty much sorted the philosophy and structure of my system, I just need to find the appropriate language to describe the various phases. I suspect the first two phases will not be of much interest to most people,but I think the third and fourth phases might spark some interest and debate. The third and fourth phases are pretty much where most people would jump in after completing their 'base phase'. Although I doubt many, if any, would adopt my system as it's pretty radical - perhaps the odd session.
Todays tip - eat a brazil nut everyday. Here's why:
Selenium is a trace element mineral. It has been associated with heart disease, cancer and a number of other complaints when the body becomes deficient of the mineral.
Its function in ‘man’ is as a component of an enzyme which protects cells against oxidative damage. Oxygen, although vital to our existence, can produce toxic substances, such as peroxide, superoxide, hydroxyl radicals, and "excited state oxygen." Selenium is therefore described as an anti-oxidant and an anti-ageing mineral. It promotes normal growth and development. Alcoholism = Deficiency.
Selenium is found in bran, broccoli, cabbage, celery, chicken, egg yolk, garlic, kidney, liver, milk, mushrooms, onions, seafood, tuna, wheat germ, and whole-grain products. Selenium and vitamin E work together, thus a deficiency of one will affect the other.
A nut a day keeps the blues away. The Brazil nut is the richest of all foods in selenium, and eating a single nut a day will guarantee you are never deficient, says Dr. Donald J. Lisk, director of Cornell University’s Toxic Chemical laboratory. He found that Brazil nuts are grown in selenium rich soil providing a super high content of the mineral, about 2,500 times more than other nuts. Eating half a dozen nuts rapidly boosts blood selenium levels by 100350 per cent.
The taking of selenium in supplementary form is both expensive and unnecessary provided the foods listed are eaten on a regular basis.
Training strenuously damages (possibly) membranes which are repaired by Glutathione Peroxidase. Selenium provides this in the amounts listed.
A deficiency will affect performance – for the worse.
6:00 p.m. 10 miles. 4 miles w/u, 4 miles lactate threshold, 2 mile w/d. The target pace for the L.T. section was 5:48 miles based on 5k pace/0.93 (Tinman). Ended up doing, 5:48, 5:48, 5:44, 5:36. Total time for the 4 miles, 22:56 - 5:44 A.P.. Pleased with this as I didn't feel up for it during the w/u and yet I felt relaxed and strong during the workout. Happy days... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 133.00 |
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