| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 97.50 | 0.00 | 0.00 | 2.50 | 100.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 132.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
|
17 miles on the undulating Tralee Marathon course. Nice easy run @ 7:30 pace. Finished the run and scoffed a banana and quaffed a glass of milk, showered, wolfed down a bowl of fresh, ice cold pineapple and now, as I type this up, I'm gormandizing on a Bam bar - oh baby, life doesn't get any better than this. Best of all, I don't even feel as though I've been out for a run yet. Think I'm getting fit.
On last night's 10,000m, what made it special for me was the number of times Mo checked to see if Rupp was ok, and when Mo started to move, he made sure Rupp was ready too. Pleased for both of them.
A 'soft' 4 miles to shakeout this morning's run. Felt fine and dan-day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 132.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
Easy 8 miles. Took a few miles to get going but then everything was super-dooper.
The last couple of weeks have shown me that my crumbling body can't cope with a Long Run, 2 vo2 max sessions, a Lactate Threshold run and 110ish miles all in a week. I've, therefore, decided to slow things down and work on a 4 week cycle where recovery and adaptation are as important as the workouts.
So, the key sessions in the new week will consist of a long run (17ish with some aerobic threshold miles), 1 session of 8x8 sec's hill sprints, 1 hard speed workout: 10x1 min hills/ 5x800m @ 3k pace off 90 secs/ 4x1miles @5k pace off 90 sec's/ 6x1 mile @10k pace off 60 sec's -yuk-, and a weekly lactate threshold run of 4 miles/ 3.5 miles hill climb at 10k pace race effort. All other runs will be recovery runs. The plan is to keep the miles up around the 110-117 mark until March...
If you want to see something special today, check the women's boxing; Katie Taylor (Ire) is boxing a Brit - as long as the Brits don't get another dodgy decision in the ring, Taylor should zip through to the next round and set tongues a-wagging. 6:30 p.m. 6 tired miles. Legs felt heavy. I'm hoping they'll have recovered for tomorrow's workout... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 132.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
10 a.m. 6 miles easy. Opted for another rec day, following Jake's suggestions.
I think I'll try a 9 day cycle with three stress days. Day 1 - Long run with element of aerobic threshold; days 2&3 recovery days with core work and diagonals; day 4 - speed workout; days 5&6 recovery days with core and strength work plus a session of diagonals; day 7 - lactate threshold run; days 8&9 rec days with core work and a session of 8x8 sec's hill blasts. I'll see how this goes...
5:30 a.m. 8 miles relaxed. The zip is back in the legs and that's good news for tomorrow. I think that two days recovery might be on the button for the training load at the moment.
Just watched the men's 1,500m final - what a disgrace! Ruined the whole games. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 132.00 |
| | Comments(12) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 2.50 | 15.00 |
|
7:30 a.m. 6 miles relaxed. Legs felt good, so everything should be ok for tonight's workout...
5:30 p.m 5x800m @ current 3k race pace off 90 sec's rec. 3.5 miles warm up incl 6x100m strides with a jog back rec, and 3 miles warm down.
I did this session 2 weeks ago and averaged 2:37, with the reps ranging between 2:36-2:39. Last week was a tough week, so I hoped to match the AP of 2:37.
Here's how it went: 2:35, 2:34, 2:33, 2:32, 2:30 - AP 2:33. That's a 4 second improvement per rep. Very pleased. Felt strong. Every rep improved, even though I thought I'd gone too quick on each effort. I was bleeding out of my eyes at the end of the last effort. Warm down was a wobble home. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 132.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
7:30 a.m. 8 miles recovery run. Nice and easy. Enjoyable run. Legs weren't too heavy or stiff from yesterday's workout, which is great.
Katie Taylor (Ire) boxing for gold today. Go on, girl - bring home the bacon...
6:00 p.m. 6 miles relaxed and a touch too quick. Should've run a bit easier but got carried away with Katie's win:) I'm the only sober person in Ireland:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 132.00 |
| | Comments(12) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
7:30 a.m. 8 miles easy. Beautiful morning.
Yesterday was a great day for the Irish at the Olympics. One gold in the ring and one gold in athletics.With Katie Taylor mashing it up in the boxing and then Rudisha blowing away the field in the 800m and obliterating the world record, the Irish now rule the world. Bring it on...
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 132.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
6:30 a.m. 8 miles easy. Felt fine.
No run last night. Did my AIS and set off down the road; 50m down the road and I stopped and then turned and walked home. The tank was empty. Rest and fuel were more important than a few miles. Good decision.
Off to to see some castle in County Claire today. The wife's a history boffin and she drags us out on these trips every now and then - unfortunately, today's a now...
6:30 p.m. 6 miles relaxed. Long day at Bunrutty castle. Tired. But Mo's just put the spark back in me. Mo's the man. Awesome. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 132.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 97.50 | 0.00 | 0.00 | 2.50 | 100.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 132.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|