Road running

Runners Wall

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MSH December 2012

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

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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.

12 Week Training Schedule

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The Bore of Running
Running

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

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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

 

Training Schedule: Preparing for 10 October Start Date

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Olympic Torch, Sydney Olympic Park

Here it is. This is the final training schedule. The dates have changed a little bit since first hatching the idea in March 2010, and there have been many failed attempts along the way. Plenty of lessons learnt, but for now what remains is to do the work and focus on training.

If you want to run together any night (or morning), let me know, and we can meet up and go for a team run together.

The schedule is taken from Tim Noakes’ book Lore of Running, and is the marathon preparation used by veteran coach Bob Williams from Portland, Oregon. The key his training is twice-weekly speed sessions.

Date Running
Training Schedule
Training Week 1/12
Fri, Jul 20, 2012 8 km
Sat, Jul 21, 2012 5 x 800 m
Sun, Jul 22, 2012 8 km
Mon, Jul 23, 2012 5 km on machine
Tue, Jul 24, 2012 Rest
Wed, Jul 25, 2012 24 km
Thu, Jul 26, 2012 Rest
Training Week 2/12
Fri, Jul 27, 2012 8 km
Sat, Jul 28, 2012 3 x 1600 m
Sun, Jul 29, 2012 8 km
Mon, Jul 30, 2012 16 km
Tue, Jul 31, 2012 Rest
Wed, Aug 1, 2012 20 km
Thu, Aug 2, 2012 Rest
Training Week 3/12
Fri, Aug 3, 2012 8 km
Sat, Aug 4, 2012 4 km on machine
Sun, Aug 5, 2012 8 km
Mon, Aug 6, 2012 8 x 200 m
Tue, Aug 7, 2012 Rest
Wed, Aug 8, 2012 24 km
Thu, Aug 9, 2012 Rest
Training Week 4/12
Fri, Aug 10, 2012 8 km
Sat, Aug 11, 2012 4 x 1600 m
Sun, Aug 12, 2012 8 km
Mon, Aug 13, 2012 9 km on machine
Tue, Aug 14, 2012 Rest
Wed, Aug 15, 2012 24 km
Thu, Aug 16, 2012 Rest
Training Week 5/12
Fri, Aug 17, 2012 8 km
Sat, Aug 18, 2012 6 x 200 m
Sun, Aug 19, 2012 8 km
Mon, Aug 20, 2012 5 x 1000 m
Tue, Aug 21, 2012 Rest
Wed, Aug 22, 2012 24 km
Thu, Aug 23, 2012 Rest
Training Week 6/12
Fri, Aug 24, 2012 8 km
Sat, Aug 25, 2012 8 x 400 m
Sun, Aug 26, 2012 8 km
Mon, Aug 27, 2012 7 km on machine
Tue, Aug 28, 2012 Rest
Wed, Aug 29, 2012 20 km
Thu, Aug 30, 2012 Rest
Training Week 7/12
Fri, Aug 31, 2012 8 km
Sat, Sep 1, 2012 5 x 1600 m
Sun, Sep 2, 2012 8 km
Mon, Sep 3, 2012 16 km
Tue, Sep 4, 2012 Rest
Wed, Sep 5, 2012 24 km
Thu, Sep 6, 2012 Rest
Training Week 8/12
Fri, Sep 7, 2012 8 km
Sat, Sep 8, 2012 8 km on machine
Sun, Sep 9, 2012 8 km
Mon, Sep 10, 2012 8 x 200 m
Tue, Sep 11, 2012 Rest
Wed, Sep 12, 2012 24 km
Thu, Sep 13, 2012 Rest
Training Week 9/12
Fri, Sep 14, 2012 8 km
Sat, Sep 15, 2012 6 x 200 m
Sun, Sep 16, 2012 8 km
Mon, Sep 17, 2012 5 x 1600 m
Tue, Sep 18, 2012 Rest
Wed, Sep 19, 2012 24 km
Thu, Sep 20, 2012 Rest
Training Week 10/12
Fri, Sep 21, 2012 8 km
Sat, Sep 22, 2012 8 km
Sun, Sep 23, 2012 8 km
Mon, Sep 24, 2012 6 x 800 m
Tue, Sep 25, 2012 Rest
Wed, Sep 26, 2012 10 km on machine
Thu, Sep 27, 2012 Rest
Training Week 11/12
Fri, Sep 28, 2012 8 km
Sat, Sep 29, 2012 5 x 1600 m
Sun, Sep 30, 2012 8 km
Mon, Oct 1, 2012 16 km
Tue, Oct 2, 2012 Rest
Wed, Oct 3, 2012 20 km
Thu, Oct 4, 2012 Rest
Training Week 12/12
Fri, Oct 5, 2012 8 km
Sat, Oct 6, 2012 5 x 1600 m
Sun, Oct 7, 2012 8 km
Mon, Oct 8, 2012 5 km
Tue, Oct 9, 2012 Rest

Powered by GU- Performing better and going longer!

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Big thanks and kudos to all of our friends at GU, suppliers of the performance food, for a generous sponsorship of energy supplements to fortify endurance when the training and City Runs to come become challenging.

A good diet is essential for extended endurance training, and while most of what we need is found in a balanced diet, the rigours of training and climate mean that often more energy and electrolytes are required while competing or training to assist with performance and fluid intake. This is especially so for training of higher intensity that goes for longer than 90 minutes. When training or competing often you don’t notice your energy being sapped until it is spent- the same with fluids. That is why hydration and supplements like GU are so important.

GU provides an immediately digestible form of carbohydrates and electrolytes. Not only do these replace what exercise burns up in producing energy for the body, but they are combined in exactly the right combination to maximise the uptake of water consumed. The body benefits from energy, electrolyte balance and good hydration.

I will be thanking Andrew from GU Sports every step of the way when out on long runs. It makes a huge difference to training, and gives noticeable edge to confidence knowing that you won’t be flagging half-way through.

If you are looking for GU to add into your training, go to any good sports retailer. There are many products on the markets. The ones you buy in the supermarket are more like sugar bombs and don’t really cut it. Go with GU!

Walking at last

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Walking to the gym tonight for a session of stretching I passed a family of five or so idly standing across the footpath. A little toddler, eyes fixed ahead, started unsteadily walking toward his father from his sister across the path I was to pass.

I tried to sidestep the child, but instead seemed to be like a magnet and for a few seconds it was as though we were doing some strange dance together. I stood and watched, the child reached his father, then staggered off in the direction of more adventure.

The father and I exchanged a few remarks. It turns out this child had been walking only less than a week. Everything was before him now. The family encouraging his every move- doting in wonder.

How remarkable a young child is, and how wrong that so many children particularly in Sub-Sarahan Africa never reach the age to take their first steps. This should be a sobering reflection for us all.

What if it were you instead?

Training Log: Bringing up to date

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Postage stamp depicting a famous Finnish long-...
Image via Wikipedia

Last entry on the training log here was 12 September. Why the delay in a new entry?

Since 12 September the date for departure and commencement of the first run has changed four times. A appreciate this might have created some difficulty for people following how the 10 City Bridge Run is emerging. From my perspective, it heightened my awareness of difficulties encountered when looking to make change. Things rarely go to plan, and a flexible view that embraces disruption is important.

The date changes to the commencement date for the run (initially planned for 24 September, then moved to 1 October then 8 October, now commencing 14 October) occurred for a number of reasons, but the three principle factors were (initially) securing sufficient sponsorship to commence the journey, unexpected delays encountered through PayPal and more recently confirmation of host arrangement in Seoul. Before I commence the running, I must make sure I have optimal confidence in how this initiative will unfold. Running is as much mental as it is physical. Managing these delays give me reason to reflect on the expression “the loneliness of the long distance runner”.

As I finish this post I am listening to Matt Flannery from Kiva on live-stream speaking at SOCAP10 shortly after Jacqueline Novogratz. The bigger challenge this presents is how do I better draw upon all the resources that are available to me…the journey of the long distance runner need not be lonely! Extrapolating from this thought, when it comes to making change, the question we might reflect on is “how do we better draw upon all the resources available to us?”

Back to the training log: training continued during this period of delay. I extended my training program three times which was a welcome bonus to give more time for preparation and conditioning. I think that toward the end of September I had entered a phase of overtraining combined with less than sufficient stretching. This resulted in a reduction of range of movement in my ankles which created some discomfort when running. Pain is almost inevitable with running training- my sports medicine doctor who I consulted a few months earlier for a complaint on my left achilles said that pain management strategy was an integral part of training.  During the last period of date changes and delays, I was less enthusiastic about making posts about my training until I knew what date I was committed to running.

Ten days left until I start running.

Training log: 9 September. 16 km Rose Bay- Bondi Circuit

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New South Head Road sign in Rose Bay
New South Head Road sign in Rose Bay
Rose bay to Bondi 16 km Circuit

Good run across 16 km tonight with some good undulating ground. Headed out just after a sprinkling of rain so the air was fresh and cool, and about 20 minutes before ending some welcome light, cold rain started falling.

The course departed Hyde Park to Rose Bay via New South Head Road, then heading south to Bondi via Curlewis St and returning to Hyde Park via Bondi Road and rejoining New South Head Road through Ocean St.

This is a good course- good views and with some good flat stretches mixed with some ups and downs that make for a challenging run.

I felt fresh tonight, and ended strong feeling in good shape. I didn’t time the run by across the three ‘legs’ (Rose Bay, Bondi and finish) but did keep track of total time taken. I as maintaining a reasonable and comfortable pace, but not smashing any land speed records either. I didn’t measure heart rate, but did note weight before and after the run.

For anyone training for the City to Surf next year, this is a good course to keep in mind.

On the homeward leg I bumped into Jamie Chivers and spoke briefly. Jamie has been active supporting causes addressing poverty in India himself over the last two years.