Training Schedule: Week 4
Here is this week’s training schedule toward the running of the Marine Corps Marathon in Washing D.C. on 30 October. I’m doing the run in support of an American charity called The Mission Continues, with the aim of stimulating a broader conversation about how we might better address needs for veterans mental health in Australia.
This of course is not the fourth week of training, but a window into my training as I approach the marathon itself. I am recording the final 55 days of training, posting on a weekly basis.
Toward the end of last week, I sensed that the muscles around my shins were showing signs of irritation, and in response I made the decision to rest and stretch more. So, this week I am back running again, feeling fresh and looking forward to the marathon ahead.
My time in sprints on Tuesday was slow, but despite this I felt good with my stride. This is perhaps reflective of my final time in the marathon, and I will know once I am into the race itself. Onwards!
|Day 21||Monday, 26 September 2016||8 km|
|Day 22||Tuesday, 27 September 2016||5 x 1600 m|
|Day 23||Wednesday, 28 September 2016||8 km|
|Day 24||Thursday, 29 September 2016||16 km|
|Day 25||Friday, 30 September 2016||Rest|
|Day 26||Saturday, 1 October 2016||33 km|
|Day 27||Sunday, 2 October 2016||Rest|
Training Schedule: Week 3
Training Schedule for the Marine Corps Marathon to be held in Washington DC on 30 October supporting The Mission Continues:
|Day 14||Monday, 19 September 2016||8 km|
|Day 15||Tuesday, 20 September 2016||8 x 400 m, then 4 x 800 m, then 2 x 1600 m|
|Day 16||Wednesday, 21 September 2016||8 km|
|Day 17||Thursday, 22 September 2016||7 km running for speed|
|Day 18||Friday, 23 September 2016||Rest|
|Day 19||Saturday, 24 September 2016||30 km|
|Day 20||Sunday, 25 September 2016||Rest|
Training Schedule- Week 2
Week 2 of the lead-in training schedule ahead of the Marine Corps Marathon to be held in Washington D.C. on 30 October supporting The Mission Continues.
|Day 7||Monday, 12 September 2016||8 km|
|Day 8||Tuesday, 13 September 2016||6 x 200 m,
then 3 x 400 m,
then 3 x 800 m
|Day 9||Wednesday, 14 September 2016||8 km|
|Day 10||Thursday, 15 September 2016||5 x 1000 m,
then 3 x 400 m,
then 6 x 200 m
|Day 11||Friday, 16 September 2016||Rest|
|Day 12||Saturday, 17 September 2016||27 km|
|Day 13||Sunday, 18 September 2016||Rest|
Thanks…You Inspire Me!
Those who have been following might know that I am training for the Marine Corps Marathon to occur on 30 October in Washington D.C.
I find the discipline of following a training schedule difficult at times, and made easier if I can link it to another routine. In this case, it is a 10 minute stretch and abdominal routine to keep me limber for running.
I am asking for you help, in fact it is an invitation to join with me vicariously as I prepare for the marathon. Will you join with me every day through until 30 October for your own 10 minutes of some physical activity that is good for your own wellbeing? It could be meditation, walking the block, or dancing in the lounge room. If I know you are with me, it gives me more motivation to stick to the schedule.
More than this, it is an expression of community, and together with regular physical activity, these are both things that are good for improving mental health.
Please watch the video I made the other day for more details below. I hope I can count on your participation.
Thanks to those who have stepped up already and let me know with a “+10” on my posts. You inspire me! Thank you!
Training Schedule – Week 1
In preparing for the Marine Corps Marathon on 30 October 2016, here is my training schedule:
|Day 1||Tuesday 6 September 2016||4 x 1600 m|
|Day 2||Wednesday, 7 September 2016||24 km|
|Day 3||Thursday, 8 September 2016||8 km|
|Day 4||Friday, 9 September 2016||Rest|
|Day 5||Saturday, 10 September 2016||9 km|
|Day 6||Sunday, 11 September 2016||Rest|
A Funny Thing Happened In The Subway Last Night
December has been unmistakably cold in Seoul with temperatures down to -13 degrees celcius. There is a lot of ice and snow on the streets, and it makes doing distance in training difficult. Last night I ran through one of the extensive subway stations for training. Jongno 3-Ga has six platforms and 15 exits, so I could get some good distance, and even work in plenty of stairs into the run.
Jongno 3-Ga station became the world’s largest indoor gym for me last night as I sought refuge from the cold and ice during my training run.
Six platforms and 15 exits provided a good route to traverse without freezing entirely. I even had stairs!
Glasgow, Toronto and New York will be slightly warmer, and I expect wet, not snowy or icy. Running in cold for extended periods comes with its own challenges.
Here is the schedule for the journey ahead:
- Christmas Day fly to London
- 26 December arrive in London and directly transit to Glasgow
- 28 December run in Glasgow
- 28 December fly to London
- 29 December fly to Toronto
- 31 December run in Toronto
- 31 December fly to New York
- 3 January run in New York
- 3 January hold a wake for my brother and after-party to celebrate the conclusion of the running stunt ahead of the Design Forum ahead
- 5/6 January return to Australia
The first 100 days of a child’s life decide the likelihood of survival to adulthood.
I restart the journey I began in 2010 today, committing the next 100 days to asking how might we use our networking to improving the delivery of child survival.
Join me. Together we can take the next steps to make a difference and change the world.
Here is a short video I took when out training the other night which explains what I intend to do and why.
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.
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!
|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|