Training Schedule: Week 4

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imageHere 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 Date Load
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

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Training Schedule for the Marine Corps Marathon to be held in Washington DC on 30 October supporting The Mission Continues:

Day Date Load
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

Son Kee-chung: Unknown Hero Making Incredible Things Possible

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IMG_2110Son Kee-chung is among the all-time world’s running greats. And he is almost unknown outside of Korea.

Why is he so significant? He smashed the existing world record in 1935 for marathon running 2:26:14, beating the previous record which had stood for the previous 10 years. After setting the record in 1935, it stood for another 12 years until one of his trainees set a new time at the Boston Marathon in 1947.

Son Kee-chung is best known for winning the marathon at the 1936 Berlin Olympics where he ran under the Japanese flag because of the colonial annexation of Korea in 1910. Defiantly, at the medal ceremony, Son Kee-chung sought conceal the Japanese flag on his uniform and remains a political act of Korean patriotism that continues to be widely celebrated in Korea.

He went on to become an exceptional coach, not only training Suh Yun-bok for his 1947 win, but also ensuring first, second and third places to Korea in the 1950 Boston Marathon, as well as Hwang Young-cho who won gold for South Korea after winning the marathon at the 1982 Barcelona Olympics.

His legacy is one of inspiration. Visiting Son Kee-chung’s old primary school in Seoul that has been turned into a Memorial Centre, the Manager summed up Son Kee-chung’s legacy in one word as: “challenge”.

It is the adaption of a quote from Son Kee-chung that inspires the theme of a human bridge for the book Life Bridge which will help to illustrate the importance of our connections in overcoming challenges. Son Kee-chung said, and I have adapted the words to replace his mention of ‘the human body’ with ‘the human bridge’:

The human bridge makes incredible things possible when supported by strong commitment and passion.

I will be running the seventh leg of the 10 City Bridge Run here in Seoul on this Sunday at the Son Kee-chung Marathon event.

No Prize For Coming First – Participation is Key

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English: A man helps a friend along at the 200...
English: A man helps a friend along at the 2005 Boston Marathon, near mile 25 on the MBTA overpass. Location: Boston, Massachusetts, USA (Photo credit: Wikipedia)

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.

Inspirational Personal Best Time Recorded in Sydney Marathon

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The Half Marathon crowd begin to gather - Mils...

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:


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Stephen Kiprotich of Uganda
Stephen Kiprotich of Uganda (Photo credit: Suede Bicycle)

I am always amazed at the Olympic Marathon. It is so fast. Really, a race for the whole 42.2 km.

Stephen Kiprotich from Uganda made a surprising guts effort in the last 5 km to win from behind and steal the lead right through until finish.

Literally a race that was neck and neck for its whole distance, it was engaging throughout. Inspiring.

Uganda’s first medal at this Olympics, and in the last race.

See photos here: