The Qwer Old Fella's Marathon Method

Week starting Mar 31, 2013

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201120122013
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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.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.000.000.000.0041.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 148.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

a.m. 4 miles easy out and back along the canal. Took a mile or two to get going but then everything felt ok. Felt whacked when I got back. That's probably the extra weight I'm carrying, the plague, and some left over lower back aches from the injury.  The girls got me with a classic April Fools - they covered the toilet with Cling Film and I didn't spot it. There was serious joviality this morning in our house.

So, on the 1st April this old fool starts training again...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 148.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

a.m. 6 miles easy out along the canal and on up into the Kerries. Much improved this morning. No congestion, aches or pains. Great. Will keep it steady this week and then start laying the base next week.

Plan for the next 4 weeks:

1. Increase the long run from 6 to 10 miles:) and pick up the pace in the final couple of miles.

2. One or two high end aerobic progression runs a week.

3. Drop out one session of aerobic/vVO2max pace strides: (2-3 sets of 5-6 x 15-40 secs., jogging equal distance between reps and jogging 5-10 min. between sets). 

4. Introduce doubles. 

5. Try to keep all runs on soft surfaces.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

a.m. 5 miles easy. Chilly morning. Out and back along the canal. Planning on dropping out a cheeky little 4 later...

p.m. 4 miles steady - out and back along the canal. Nothing fancy, just getting in a few more miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

a.m. 6 miles easy - out and back along the canal.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

a.m. 5 miles easy - out and back along the canal. Will drop out another 5 miles later...

p.m. 5miles relaxed - out and back along the canal. Pleased with this run. Not because it was fast or anything but it was the first run this year where I felt like I ran with any fluency.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

a.m. 6 miles easy - out and backalong the canal. Legs felt pretty beat up.

Plan to start adding a bit of seasoning to the training - nothing to spicy, just a peppering of sea salt.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.000.000.000.0041.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 148.00
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