Running
Runners Wall
Training for the 10 City Bridge Run begins on 4 December 2012. You can see the full program at the Training Schedule. and that is also the beginning of part of the conversation. Participation leads to conversation. Please join us!
You can join in by running, walking or skateboard any leg of the training for the particular date it is scheduled. You don’t need to coordinate that with us first, and you don’t need to be in the same location. You could even be in a different country. Afterwards, let us know you joined us on the journey by taking part in the run. Send us your photo (Facebook avatar will do) which will be posted onto the ‘Runners Wall‘.
There will be three levels for participation:
- Level 1 ‘athlete’: where you join us on at least one day of training from the training schedule.
- Level 2 ‘marathon’: where you join us on at least three days of training from the training schedule.
- Level 3 ‘olympian’: where you join us on at least 10 days of training from the schedule.
The training goes over 12 weeks, and then there is one month of running the 10 City Bridge Run, so plenty of time to get your game on!
We will start with just two photos: me and my mate John from Kenya. Then another might join, and then another. How long before 10? How long before 100 people have taken part? Can we exceed over 1,000 people? How will participation shape conversation, I wonder?
This idea is still being unpacked, so if you have any questions or better suggestions please let us know. If you know a better way to display the ‘Runners Wall’, please let us know too.
No Prize For Coming First – Participation is Key
The highly respected Coach Bob Williams from Portland, Oregan, developed this program for marathon distance and was written up in Noakes book ‘Lore of Running’. I have modified it slightly for a shorter distance, and built in some rest to avoid overtraining. See the program at the menu at the top of the page here.
I invite you to join me on any day I am running. You don’t need to run the same course, or even be in the same city. All you need to do is head out where ever you might be and run the same training load I have for that day. Send me a message by email, or comment below, or post on Facebook so I know you have taken part. You could even send a screen-shot of your mapped course or photo of you out running so others could see as well.
Let’s get this conversation started start through running. How many people could join me running on any one day? Two, ten, 100, more? Don’t go it alone: take the office with you. How large a group can you organise? I know there are running clubs that meet regularly- include my load in your distance, then send a photo with your crew out training!
I know my good friend John Thuo from Kenya will be keen to help out. He is a marathon runner and a good one too. And my mate Dean in Sydney has also said he is getting ready to help encourage me along in my training with some of the 8 km routes. That is three of us to start!
A number of good friends including Ash and Simon here in Sydney have already stepped forward saying they will run with me on the day itself. Others are of course welcome, and don’t forget there are nine other cities as well. You could even run your own 24 km route during the month I am running on one of the days in solidarity for the cause. Trust me, it will encourage me enormously to know you are out there with me! Please share the opportunity with others and repost this link. Let’s get more people involved. Fire up the network and get this conversation started!
So how about you too? Will you join us? Pick an easy day if that is best for you. Just run one day – no big ask. How about 2 January 2013 (scroll down: it is 6 x 200 m ‘sprints’). No prize for coming first, but it is important that you come with us on this journey.
New Beginnings
The good news first. We are building many strong relationships with important conversation partners that will give this initiative teeth. What is core to the outcome of the 10 City Bridge Run is a robust conversation. It is the conversation that mobilises the network.
I have realised the start date will need to be pushed back to enable the conversation to develop to its potential to achieve the best outcome. Earlier I had planned several different start dates, going all the way back to 2010. The last iteration was for 12 December 2012. However, I have come to realise that to commence now would be premature, given the scale of what is sought to be achieved.
Consequently, I have made the decision to delay the commencement of the 10 City Bridge Run until 24 February 2013.
This was a difficult decision to make, and harder still to communicate to people like yourself. Let me first say thank you for taking time to read this post.
Every time the start date slips, I feel that the credibility of this initiative is tarnished in some way. In fact, the opposite is true in this case. Starting now would be irresponsible if making impact was key. Running over Christmas might have been good to ‘just do it’, but the reality is that everyone is face-down in Christmas pudding. Better to hold off until a better conversation is possible.
If you have Supported this initiative already, you will have seen the design behind this initiative in the Supporters Passport I sent you. The Supporters Passport, just like this blog, is of itself part of this unfolding conversation. Clearly, the dates in that passport will accordingly need to be amended.
I do seek your further help through any feedback you might want to offer on what is contained inside the outline in the Supporters Passport: what was good for you? what needed more explanation? what could be improved? and were there ideas that were not included?
I also welcome you taking a more active role in this initiative either by joining our team of volunteers, or by being available to offer feedback to the meaty part of the conversation as it begins to unfold: what should the Design Forum focus on? who should we be speaking with? what issues need to be addressed? We could do with your help no matter your experience, where you live, or how limited your time might be.
Here are two dates to note:
- 12 December 2012: the first of a number of planning meet-ups.
- 31 January 2013: Launch event. Looking for good suggestions about where, how and with whom this might be best organised.
If you did not receive your Supporters Passport, please email me with your correct address and I will ensure a new one is posted out immediately. If you are already a Supporter, there is no cost to you, and it is something I want you to have as a way of thanking you for your support.
People can still join and support this initiative through downloading a Supporters Form here Supporters Payment Form 10 City Bridge Run 291112.
This is a big undertaking, and it is taking shape. I hope you share my anticipation of what is possible from the journey ahead.
12 Week Training Schedule
Here it is! The final training schedule for the 12 weeks leading up to my start date of 24 February 2013 for running the 10 City Bridge Run.
The highly respected Coach Bob Williams from Portland, Oregan, developed the program which was written up in Noakes book ‘Lore of Running’.
Want to join a session? Let me know, and we can find time to head out together. There are some short runs and well as long runs. You take your pick. I would welcome the company!
| Date | Running |
| Training Schedule | |
| Training Week 1/12 | |
| Tue, Dec 4, 2012 | 8 km |
| Wed, Dec 5, 2012 | 5 x 800 m |
| Thu, Dec 6, 2012 | 8 km |
| Fri, Dec 7, 2012 | 5 km on machine |
| Sat, Dec 8, 2012 | Rest |
| Sun, Dec 9, 2012 | 24 km |
| Mon, Dec 10, 2012 | Rest |
| Training Week 2/12 | |
| Tue, Dec 11, 2012 | 8 km |
| Wed, Dec 12, 2012 | 3 x 1600 m |
| Thu, Dec 13, 2012 | 8 km |
| Fri, Dec 14, 2012 | 16 km |
| Sat, Dec 15, 2012 | Rest |
| Sun, Dec 16, 2012 | 20 km |
| Mon, Dec 17, 2012 | Rest |
| Training Week 3/12 | |
| Tue, Dec 18, 2012 | 8 km |
| Wed, Dec 19, 2012 | 4 km on machine |
| Thu, Dec 20, 2012 | 8 km |
| Fri, Dec 21, 2012 | 8 x 200 m |
| Sat, Dec 22, 2012 | Rest |
| Sun, Dec 23, 2012 | 24 km |
| Mon, Dec 24, 2012 | Rest |
| Training Week 4/12 | |
| Tue, Dec 25, 2012 | 8 km |
| Wed, Dec 26, 2012 | 4 x 1600 m |
| Thu, Dec 27, 2012 | 8 km |
| Fri, Dec 28, 2012 | 9 km on machine |
| Sat, Dec 29, 2012 | Rest |
| Sun, Dec 30, 2012 | 24 km |
| Mon, Dec 31, 2012 | Rest |
| Training Week 5/12 | |
| Tue, Jan 1, 2013 | 8 km |
| Wed, Jan 2, 2013 | 6 x 200 m |
| Thu, Jan 3, 2013 | 8 km |
| Fri, Jan 4, 2013 | 5 x 1000 m |
| Sat, Jan 5, 2013 | Rest |
| Sun, Jan 6, 2013 | 24 km |
| Mon, Jan 7, 2013 | Rest |
| Training Week 6/12 | |
| Tue, Jan 8, 2013 | 8 km |
| Wed, Jan 9, 2013 | 8 x 400 m |
| Thu, Jan 10, 2013 | 8 km |
| Fri, Jan 11, 2013 | 7 km on machine |
| Sat, Jan 12, 2013 | Rest |
| Sun, Jan 13, 2013 | 20 km |
| Mon, Jan 14, 2013 | Rest |
| Training Week 7/12 | |
| Tue, Jan 15, 2013 | 8 km |
| Wed, Jan 16, 2013 | 5 x 1600 m |
| Thu, Jan 17, 2013 | 8 km |
| Fri, Jan 18, 2013 | 16 km |
| Sat, Jan 19, 2013 | Rest |
| Sun, Jan 20, 2013 | 24 km |
| Mon, Jan 21, 2013 | Rest |
| Training Week 8/12 | |
| Tue, Jan 22, 2013 | 8 km |
| Wed, Jan 23, 2013 | 8 km on machine |
| Thu, Jan 24, 2013 | 8 km |
| Fri, Jan 25, 2013 | 8 x 200 m |
| Sat, Jan 26, 2013 | Rest |
| Sun, Jan 27, 2013 | 24 km |
| Mon, Jan 28, 2013 | Rest |
| Training Week 9/12 | |
| Tue, Jan 29, 2013 | 8 km |
| Wed, Jan 30, 2013 | 6 x 200 m |
| Thu, Jan 31, 2013 | 8 km |
| Fri, Feb 1, 2013 | 5 x 1600 m |
| Sat, Feb 2, 2013 | Rest |
| Sun, Feb 3, 2013 | 24 km |
| Mon, Feb 4, 2013 | Rest |
| Training Week 10/12 | |
| Tue, Feb 5, 2013 | 8 km |
| Wed, Feb 6, 2013 | 8 km |
| Thu, Feb 7, 2013 | 8 km |
| Fri, Feb 8, 2013 | 6 x 800 m |
| Sat, Feb 9, 2013 | Rest |
| Sun, Feb 10, 2013 | 10 km on machine |
| Mon, Feb 11, 2013 | Rest |
| Training Week 11/12 | |
| Tue, Feb 12, 2013 | 8 km |
| Wed, Feb 13, 2013 | 5 x 1600 m |
| Thu, Feb 14, 2013 | 8 km |
| Fri, Feb 15, 2013 | 16 km |
| Sat, Feb 16, 2013 | Rest |
| Sun, Feb 17, 2013 | 20 km |
| Mon, Feb 18, 2013 | Rest |
| Training Week 12/12 | |
| Tue, Feb 19, 2013 | 8 km |
| Wed, Feb 20, 2013 | 5 x 1600 m |
| Thu, Feb 21, 2013 | 8 km |
| Fri, Feb 22, 2013 | 5 km |
| Sat, Feb 23, 2013 | Rest |
Training Schedule for 12.12.12 Start Date
With a change in my start date to 12 December 2012 (12.12.12), my training schedule has also be slipped to align with the new start date.
Looking forward to 24 k around the harbour this evening!
| Date | Running Schedule |
| Training Week 4/12 | |
| Fri, Oct 12, 2012 | 8 km |
| Sat, Oct 13, 2012 | 4 x 1600 m |
| Sun, Oct 14, 2012 | 8 km |
| Mon, Oct 15, 2012 | 9 km on machine |
| Tue, Oct 16, 2012 | Rest |
| Wed, Oct 17, 2012 | 24 km |
| Thu, Oct 18, 2012 | Rest |
| Training Week 5/12 | |
| Fri, Oct 19, 2012 | 8 km |
| Sat, Oct 20, 2012 | 6 x 200 m |
| Sun, Oct 21, 2012 | 8 km |
| Mon, Oct 22, 2012 | 5 x 1000 m |
| Tue, Oct 23, 2012 | Rest |
| Wed, Oct 24, 2012 | 24 km |
| Thu, Oct 25, 2012 | Rest |
| Training Week 6/12 | |
| Fri, Oct 26, 2012 | 8 km |
| Sat, Oct 27, 2012 | 8 x 400 m |
| Sun, Oct 28, 2012 | 8 km |
| Mon, Oct 29, 2012 | 7 km on machine |
| Tue, Oct 30, 2012 | Rest |
| Wed, Oct 31, 2012 | 20 km |
| Thu, Nov 1, 2012 | Rest |
| Training Week 7/12 | |
| Fri, Nov 2, 2012 | 8 km |
| Sat, Nov 3, 2012 | 5 x 1600 m |
| Sun, Nov 4, 2012 | 8 km |
| Mon, Nov 5, 2012 | 16 km |
| Tue, Nov 6, 2012 | Rest |
| Wed, Nov 7, 2012 | 24 km |
| Thu, Nov 8, 2012 | Rest |
| Training Week 8/12 | |
| Fri, Nov 9, 2012 | 8 km |
| Sat, Nov 10, 2012 | 8 km on machine |
| Sun, Nov 11, 2012 | 8 km |
| Mon, Nov 12, 2012 | 8 x 200 m |
| Tue, Nov 13, 2012 | Rest |
| Wed, Nov 14, 2012 | 24 km |
| Thu, Nov 15, 2012 | Rest |
| Training Week 9/12 | |
| Fri, Nov 16, 2012 | 8 km |
| Sat, Nov 17, 2012 | 6 x 200 m |
| Sun, Nov 18, 2012 | 8 km |
| Mon, Nov 19, 2012 | 5 x 1600 m |
| Tue, Nov 20, 2012 | Rest |
| Wed, Nov 21, 2012 | 24 km |
| Thu, Nov 22, 2012 | Rest |
| Training Week 10/12 | |
| Fri, Nov 23, 2012 | 8 km |
| Sat, Nov 24, 2012 | 8 km |
| Sun, Nov 25, 2012 | 8 km |
| Mon, Nov 26, 2012 | 6 x 800 m |
| Tue, Nov 27, 2012 | Rest |
| Wed, Nov 28, 2012 | 10 km on machine |
| Thu, Nov 29, 2012 | Rest |
| Training Week 11/12 | |
| Fri, Nov 30, 2012 | 8 km |
| Sat, Dec 1, 2012 | 5 x 1600 m |
| Sun, Dec 2, 2012 | 8 km |
| Mon, Dec 3, 2012 | 16 km |
| Tue, Dec 4, 2012 | Rest |
| Wed, Dec 5, 2012 | 20 km |
| Thu, Dec 6, 2012 | Rest |
| Training Week 12/12 | |
| Fri, Dec 7, 2012 | 8 km |
| Sat, Dec 8, 2012 | 5 x 1600 m |
| Sun, Dec 9, 2012 | 8 km |
| Mon, Dec 10, 2012 | 5 km |
| Tue, Dec 11, 2012 | Rest |
Inspirational Personal Best Time Recorded in Sydney Marathon
My good mate Will Cummins recently completed the Blackmores Sydney Marathon achieving a personal best time. It was his first marathon, and he finished strongly right through to the end.
“Absolutely exhausted” were his words to describe his feeling on the completion of the race, spoken with a very satisfied smile across his face.
Congratulations Will. Top effort!
Here a short interview with Will at the end of the race:
Training Schedule For Commencement Date 10.11.12 (10 November 2012)
The start date for the 10 City Bridge Run has been pushed back to make best use of time, allowing for a start date of 10.11.12 (10 November 2012), and finishing in Seoul one month later.
A Design Forum will be hosted in Seoul on 12.12.12 (12 December 2012), and we hope that you will take part even if that means organising your own event where you live. More on that later.
Here is the training schedule for the period ahead:
| Training Schedule | |
| Thu, Sep 6, 2012 | 8 x 200 m |
| Fri, Sep 7, 2012 | Rest |
| Sat, Sep 8, 2012 | 24 km |
| Sun, Sep 9, 2012 | Rest |
| Training Week 4/12 | |
| Mon, Sep 10, 2012 | 8 km |
| Tue, Sep 11, 2012 | 4 x 1600 m |
| Wed, Sep 12, 2012 | 8 km |
| Thu, Sep 13, 2012 | 9 km on machine |
| Fri, Sep 14, 2012 | Rest |
| Sat, Sep 15, 2012 | 24 km |
| Sun, Sep 16, 2012 | Rest |
| Training Week 5/12 | |
| Mon, Sep 17, 2012 | 8 km |
| Tue, Sep 18, 2012 | 6 x 200 m |
| Wed, Sep 19, 2012 | 8 km |
| Thu, Sep 20, 2012 | 5 x 1000 m |
| Fri, Sep 21, 2012 | Rest |
| Sat, Sep 22, 2012 | 24 km |
| Sun, Sep 23, 2012 | Rest |
| Training Week 6/12 | |
| Mon, Sep 24, 2012 | 8 km |
| Tue, Sep 25, 2012 | 8 x 400 m |
| Wed, Sep 26, 2012 | 8 km |
| Thu, Sep 27, 2012 | 7 km on machine |
| Fri, Sep 28, 2012 | Rest |
| Sat, Sep 29, 2012 | 20 km |
| Sun, Sep 30, 2012 | Rest |
| Training Week 7/12 | |
| Mon, Oct 1, 2012 | 8 km |
| Tue, Oct 2, 2012 | 5 x 1600 m |
| Wed, Oct 3, 2012 | 8 km |
| Thu, Oct 4, 2012 | 16 km |
| Fri, Oct 5, 2012 | Rest |
| Sat, Oct 6, 2012 | 24 km |
| Sun, Oct 7, 2012 | Rest |
| Training Week 8/12 | |
| Mon, Oct 8, 2012 | 8 km |
| Tue, Oct 9, 2012 | 8 km on machine |
| Wed, Oct 10, 2012 | 8 km |
| Thu, Oct 11, 2012 | 8 x 200 m |
| Fri, Oct 12, 2012 | Rest |
| Sat, Oct 13, 2012 | 24 km |
| Sun, Oct 14, 2012 | Rest |
| Training Week 9/12 | |
| Mon, Oct 15, 2012 | 8 km |
| Tue, Oct 16, 2012 | 6 x 200 m |
| Wed, Oct 17, 2012 | 8 km |
| Thu, Oct 18, 2012 | 5 x 1600 m |
| Fri, Oct 19, 2012 | Rest |
| Sat, Oct 20, 2012 | 24 km |
| Sun, Oct 21, 2012 | Rest |
| Training Week 10/12 | |
| Mon, Oct 22, 2012 | 8 km |
| Tue, Oct 23, 2012 | 8 km |
| Wed, Oct 24, 2012 | 8 km |
| Thu, Oct 25, 2012 | 6 x 800 m |
| Fri, Oct 26, 2012 | Rest |
| Sat, Oct 27, 2012 | 10 km on machine |
| Sun, Oct 28, 2012 | Rest |
| Training Week 11/12 | |
| Mon, Oct 29, 2012 | 8 km |
| Tue, Oct 30, 2012 | 5 x 1600 m |
| Wed, Oct 31, 2012 | 8 km |
| Thu, Nov 1, 2012 | 16 km |
| Fri, Nov 2, 2012 | Rest |
| Sat, Nov 3, 2012 | 20 km |
| Sun, Nov 4, 2012 | Rest |
| Training Week 12/12 | |
| Mon, Nov 5, 2012 | 8 km |
| Tue, Nov 6, 2012 | 5 x 1600 m |
| Wed, Nov 7, 2012 | 8 km |
| Thu, Nov 8, 2012 | 5 km |
| Fri, Nov 9, 2012 | Rest |
Go To Where The Action Is
A number of friends recently challenged me on why I had planned to go to the cities I had chosen to visit. “Ought you to spend more time in places inside of Africa?” they asked.
Initially, I argued on the basis of the narrative that I had formed. This was how I could justify visiting places like London.
But as I thought more about the advice that my friends were giving me, I realised that they were right. Watching a video by Paul Polak around the same time closed the deal for me. His advice in order to make change was to ‘go to where the action is’.
That meant ditching London, Banda Aceh and Fukushima, and instead embracing three new countries inside of Africa. The journey has taken a different twist now, and I think for the better.
I re-recorded a video I had made to reflect the changes, and you can watch it below here:
Imposible is nothing: Oscar Pistorius
Kudos to Oscar Pistorius. This week in the Olympics he qualified through into the semi-final, against all odds and against a load of prejudice. That takes guts and commitment.
“He can appreciate how long the journey has been to get to these starting blocks, and he appreciates not just the opportunity but the moment”.
See his form in this video. It tells the story.
He still has the 400 metre relay to compete in, so this is not the end of his competition in the London Games.
No more words are needed. I am inspired. How about you?
- ← Previous
- 1
- 2
Building Bridges 