Running
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!
| 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 |
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:
Powered by Mizuno and Sydney Running Centre
Thanks to Julian from the Sydney Running Centre located in Edgecliff (Sydney), who has kindly donated a pair of Mizuno running shoes to keep me injury free as I prepare to run around the globe raising awareness to help alleviate child mortality.
The Sydney Running Company has provided great advice to me over the years, taking me from a heaving shoe to something that was lighter and which I have found to be more suitable for my running.
Here is some great advice from Julian in this video. Don’t forget about their free running club on Monday evening at 6.15 pm.
Julian and his team love talking running. I mean, really love talking running! So if you have any questions or want any free advice, they are the people to see.
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 |
20 Laps of Sydney Harbour Bridge: Training Run 24 August
My training run for this Friday. 20 laps of Sydney Harbour Bridge = 24 km. Each lap is about 1.2 km, so the distance is pretty good.
Come and join me if you want- happy to walk a lap with you if you want to take it more gently, or just come and say hello from one of the ends of the bridge. If you want to run a couple of laps, or even just one (or two for the return trip), please leave a comment and I will make sure we meet up together. I will be running between 5 pm and 7 pm, and you will know where to find me…
I like running across the bridge. Great view. The foot traffic around that time might get a little busy, and I will just have to fit in with the crowd as best as I can if that is the case.
Rescheduled my training run of 24 km this week from today to Friday.
Check out a brief video talking about this run:
Training Schedule: Preparing for 10 October Start Date
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 |
Training Schedule: 18 Weeks of Preparation
Preparing to commence running in September. The whole thing is a little daunting, not because of the intensity of the task, but because I experienced failure in commencing my previous effort. For me, that is the biggest obstacle, and your support is immensely important.
So here is my training schedule for the next 18 weeks. If you want to join in at any time, or to drop me a line ask how I am doing, I would love to hear from you. If you need any advice in any training you are working towards, please drop me a line as well- I would love to help out where I can.
Training Schedule 10 City Bridge Run
| Date | Conditioning | Running |
| Pre-Week 1 | ||
| Mon, Apr 30, 2012 | Swimming 5 x 200 m | 8 km |
| Tue, May 1, 2012 | Yoga | 5 x 800 m |
| Wed, May 2, 2012 | Swimming 3 x 400 m | 8 km |
| Thu, May 3, 2012 | Pilates | 5 km on machine |
| Fri, May 4, 2012 | Rest | |
| Sat, May 5, 2012 | Swimming 2 x 500 m | 6 km |
| Sun, May 6, 2012 | Rest | |
| Pre-Week 2 | ||
| Mon, May 7, 2012 | Swimming 4 x 400 m | 8 km |
| Tue, May 8, 2012 | Strength Circuit | 2 x 1600 m |
| Wed, May 9, 2012 | Yoga | 8 km |
| Thu, May 10, 2012 | 16 km | |
| Fri, May 11, 2012 | Rest | |
| Sat, May 12, 2012 | Pilates | 6 km |
| Sun, May 13, 2012 | Rest | |
| Pre-Week 3 | ||
| Mon, May 14, 2012 | Swimming 4 x 500 m | 8 km |
| Tue, May 15, 2012 | Strength Circuit | 4 km on machine |
| Wed, May 16, 2012 | Yoga | 8 km |
| Thu, May 17, 2012 | Pilates | 8 x 200 m |
| Fri, May 18, 2012 | Rest | |
| Sat, May 19, 2012 | 24 km | |
| Sun, May 20, 2012 | Rest | |
| Pre-Week 4 | ||
| Mon, May 21, 2012 | Swimming 2 x 800 m | 8 km |
| Tue, May 22, 2012 | Strength Circuit | 5 x 800 m |
| Wed, May 23, 2012 | Yoga | 8 km |
| Thu, May 24, 2012 | Pilates | 5 km on machine |
| Fri, May 25, 2012 | Rest | |
| Sat, May 26, 2012 | Strength Circuit | 6 km |
| Sun, May 27, 2012 | Rest | |
| Pre-Week 5 | ||
| Mon, May 28, 2012 | Pilates | 8 km |
| Tue, May 29, 2012 | Strength Circuit | 2 x 1600 m |
| Wed, May 30, 2012 | Yoga | 8 km |
| Thu, May 31, 2012 | 16 km | |
| Fri, Jun 1, 2012 | Rest | |
| Sat, Jun 2, 2012 | Strength Circuit | 6 km |
| Sun, Jun 3, 2012 | Rest | |
| Pre-Week 6 | ||
| Mon, Jun 4, 2012 | Swimming 3 x 800 m | 8 km |
| Tue, Jun 5, 2012 | Strength Circuit | 4 km on machine |
| Wed, Jun 6, 2012 | Yoga | 8 km |
| Thu, Jun 7, 2012 | Pilates | 8 x 200 m |
| Fri, Jun 8, 2012 | Rest | |
| Sat, Jun 9, 2012 | 6 km | |
| Sun, Jun 10, 2012 | Rest | |
| Date | Conditioning | Running |
| Training 1/12 | ||
| Mon, Jun 11, 2012 | Swimming 4 x 400 m | 8 km |
| Tue, Jun 12, 2012 | Pilates | 5 x 800 m |
| Wed, Jun 13, 2012 | Yoga | 8 km |
| Thu, Jun 14, 2012 | 5 km on machine | |
| Fri, Jun 15, 2012 | Rest | |
| Sat, Jun 16, 2012 | 24 km | |
| Sun, Jun 17, 2012 | Rest | |
| Training 2/12 | ||
| Mon, Jun 18, 2012 | Swimming 4 x 400 m | 8 km |
| Tue, Jun 19, 2012 | Pilates | 3 x 1600 m |
| Wed, Jun 20, 2012 | Yoga | 8 km |
| Thu, Jun 21, 2012 | 16 km | |
| Fri, Jun 22, 2012 | Rest | |
| Sat, Jun 23, 2012 | 20 km | |
| Sun, Jun 24, 2012 | Rest | |
| Training 3/12 | ||
| Mon, Jun 25, 2012 | Strength Circuit | 8 km |
| Tue, Jun 26, 2012 | Pilates | 4 km on machine |
| Wed, Jun 27, 2012 | Yoga | 8 km |
| Thu, Jun 28, 2012 | 8 x 200 m | |
| Fri, Jun 29, 2012 | Rest | |
| Sat, Jun 30, 2012 | 24 km | |
| Sun, Jul 1, 2012 | Rest | |
| Training 4/12 | ||
| Mon, Jul 2, 2012 | Strength Circuit | 8 km |
| Tue, Jul 3, 2012 | Pilates | 4 x 1600 m |
| Wed, Jul 4, 2012 | Yoga | 8 km |
| Thu, Jul 5, 2012 | 9 km on machine | |
| Fri, Jul 6, 2012 | Rest | |
| Sat, Jul 7, 2012 | 24 km | |
| Sun, Jul 8, 2012 | Rest | |
| Training 5/12 | ||
| Mon, Jul 9, 2012 | Strength Circuit | 8 km |
| Tue, Jul 10, 2012 | Pilates | 6 x 200 m |
| Wed, Jul 11, 2012 | Yoga | 8 km |
| Thu, Jul 12, 2012 | 5 x 1000 m | |
| Fri, Jul 13, 2012 | Rest | |
| Sat, Jul 14, 2012 | 24 km | |
| Sun, Jul 15, 2012 | Rest | |
| Training 6/12 | ||
| Mon, Jul 16, 2012 | Swimming 4 x 400 m | 8 km |
| Tue, Jul 17, 2012 | Pilates | 8 x 400 m |
| Wed, Jul 18, 2012 | Yoga | 8 km |
| Thu, Jul 19, 2012 | 7 km on machine | |
| Fri, Jul 20, 2012 | Rest | |
| Sat, Jul 21, 2012 | 20 km | |
| Sun, Jul 22, 2012 | Rest | |
| Training 7/12 | ||
| Mon, Jul 23, 2012 | Strength Circuit | 8 km |
| Tue, Jul 24, 2012 | Pilates | 5 x 1600 m |
| Wed, Jul 25, 2012 | Yoga | 8 km |
| Thu, Jul 26, 2012 | 16 km | |
| Fri, Jul 27, 2012 | Rest | |
| Sat, Jul 28, 2012 | 24 km | |
| Sun, Jul 29, 2012 | Rest | |
| Training 8/12 | ||
| Mon, Jul 30, 2012 | Strength Circuit | 8 km |
| Tue, Jul 31, 2012 | Pilates | 8 km on machine |
| Wed, Aug 1, 2012 | Yoga | 8 km |
| Thu, Aug 2, 2012 | 8 x 200 m | |
| Fri, Aug 3, 2012 | Rest | |
| Sat, Aug 4, 2012 | 24 km | |
| Sun, Aug 5, 2012 | Rest | |
| Training 9/12 | ||
| Mon, Aug 6, 2012 | Strength Circuit | 8 km |
| Tue, Aug 7, 2012 | Pilates | 6 x 200 m |
| Wed, Aug 8, 2012 | Yoga | 8 km |
| Thu, Aug 9, 2012 | 5 x 1600 m | |
| Fri, Aug 10, 2012 | Rest | |
| Sat, Aug 11, 2012 | 24 km | |
| Sun, Aug 12, 2012 | Rest | |
| Training 10/12 | ||
| Mon, Aug 13, 2012 | Strength Circuit | 8 km |
| Tue, Aug 14, 2012 | Pilates | 8 km |
| Wed, Aug 15, 2012 | Yoga | 8 km |
| Thu, Aug 16, 2012 | 6 x 800 m | |
| Fri, Aug 17, 2012 | Rest | |
| Sat, Aug 18, 2012 | 10 km on machine | |
| Sun, Aug 19, 2012 | Rest | |
| Training 11/12 | ||
| Mon, Aug 20, 2012 | Strength Circuit | 8 km |
| Tue, Aug 21, 2012 | Pilates | 5 x 1600 m |
| Wed, Aug 22, 2012 | Yoga | 8 km |
| Thu, Aug 23, 2012 | 16 km | |
| Fri, Aug 24, 2012 | Rest | |
| Sat, Aug 25, 2012 | 20 km | |
| Sun, Aug 26, 2012 | Rest | |
| Training 12/12 | ||
| Mon, Aug 27, 2012 | Pilates | 8 km |
| Tue, Aug 28, 2012 | 5 x 1600 m | |
| Wed, Aug 29, 2012 | Yoga | 8 km |
| Thu, Aug 30, 2012 | 5 km | |
| Fri, Aug 31, 2012 | Rest | |
Powered by Brooks
Thanks to Brooks and the Sydney Running Centre for sponsoring a pair of Brooks Beast running shoes.
Every contribution makes a big difference, and for a running event, shoes are an extra special concern of mine.
I was delighted when Phil from the Sydney Running Centre called me with the good news of sponsorship from Brooks. The Brooks Beast is a great running shoe. It has good stability, and comes in different width sizes (most shoes don’t) so it gives me the extra room needed in a 4E.
This morning I took the shoes out for their first training run, with some light sprint training, and over the next few days will slowly increase the distance to break them in.
Thanks to Phil at the Sydney Running Centre and all the crew at Brooks.
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Building Bridges 