The Qwer Old Fella's Marathon Method

Week starting Sep 23, 2012

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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
98.000.004.000.00102.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 131.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

10:00 a.m. 8 miles easy. Legs felt tired - in a good way. Tonight's 6 miles will complete the first micro cycle (8 days) in a macro cycle that includes 12 micro cycles. In the cycle I will have run 117 miles (103 for 7 days);  done 1 egg shell session; 3 sessions of Power of Threes (next week, when I do 3 sets of each exercise 3 times in the micro cycle, then these will be true Power of Threes - anybody conversant with Shakespeare and the techniques involved in speech writing will get this; this is also a term used in certain underground boxing circles to mean  left, right, headbutt: the cumulative power stems from the nut being dropped in after the left and right. So, the true power of these workouts comes from the third session in the micro cycle - remember, these are done before workouts; they are one of the cardinal pillars:); one session of Crazy Cubans; one session of Benjamin Buttons; one session of Forever Youngs; one session of 8x8 sec's hill blasts.

This is the best block of training I've done since I started. I've felt tired but in a good way. I've recovered well and I had plenty of pep in my stride on days 5 and 6, which enabled me to do the Forever Youngs without destroying myself. I've exceeded my own very high expectations with this micro cycle. Just 11 more of them to go - and they still have to be developed. Should be fun to see how it goes.

6:00 p.m. 6 miles easy. Just realised that I never managed to squeeze in my 8x8 sec's hill blasts - must not overlook them this week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 131.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.004.000.0020.00

9:30 a.m. 14 miles, incl. 5 miles easy, 4 miles technical hill climb @ L.T. effort, 4 miles moderate downhill (enough speed to gain some eccentric strength benefits), jog home.

Clarification on some Points of Order

1. I am not a coach - qualified or otherwise.

2. I am not an elite runner - whatever that is. Mind you...

3. I am 47 years years old. I will be 48 on 7th Jan; birthday wishes are not necessary at my age - in fact, they are rude.

4. My approach to running and how I train is based on what I've learnt from reading and talking to many of the so called gurus of the running world and adapting their methods to my methodology, which I'm currently formulating - for this reason, and many others, you shouldn't copy how I train: my system hasn't been tried and tested. I have, however, been fortunate enough to have worked with some of greatest sports people to have graced the planet. My main role was as a Physical Therapist. I've also been involved in advisory capacities in aspects of training (running and strength/power stuff - eg the circuits system used by many of the British rowers was devised by yours truly - but don't copy these circuits unless you intend to run in a boat.) and nutrition. Many of the athletes I've worked with are/were Olympians from around the globe. And yes, many were runners - distance runners too. I hasten to add - I no longer work in this field nor have I for sometime now, nor do I intend to launch into a career as a coach.

5. From now on, I'll be dropping in on Sundays. I intend to do a quick summary of my week's training, read the race reports and catch up with some folk - that's it. When I race, I'll do a race report. I'm holding myself to the mad goals I've set. I know that my early races will be well short of where I want to end up, but that's half the fun. Hopefully, there should be no worries about people being misled by my quackery. I hope this clarifies things. My reasons for limiting myself to Sundays has nothing to do with my recent spat; it's about time and commitments.

6. See you on Sunday...:)

 

6:00p.m. 6 miles easy

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 131.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

9:30 a.m. 8 miles easy.

6:00 p.m. 6 miles easy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 131.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

9:30 a.m. 8 miles easy.

6:00 p.m. 4.5 miles easy (3.5 with Tom)>

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 131.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

9:30 8 miles easy.

6:00 p.m. 6 miles easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 131.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

9:30 p.m. 8 miles easy.

6:00 p.m. 4.5 miles (3.5 with Tom - a bit swift).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 131.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

8:00 a.m. 15 miles over rolling hills. - first 5 miles AP 7:30; next 6 miles AP 7:10; final 4 miles AP 6:40.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
98.000.004.000.00102.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 131.00
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