Stepping up the pace - Week 4 - Session 2 - 6.4km

Today's run was 6.4km around the Docklands and Southbank precinct Melbourne city in glorious mid-winter sunshine at lunchtime. After focusing on keeping my pace down over the last few runs, today I picked up the pace as instructed by Hal. After the step back week I was feeling good, so I pushed the pace for the last mile toward the end of your run.

It felt good to pick up the pace even after all the slow running. According to Hal's schedule the Wednesday mileage remains the same for two weeks, then goes up a mile. Every second week Hal's instruction is to increase the pace a bit. All part of Hal's master plan to get me to the starting line on October 9.


Route: Docklands
Actual Distance - 6.41 km
Time - 0.44:50
Pace - 6:50
HR/&/Zone: 140/73%/2.2
RPE: 3
Temp: 15C
Total for week: 11.42 km
Cumulative Total: 78.84 km

Week 4 - Session 1 - 5km Run

Another week, another 5km recovery run. Got up early this morning and ran around Cruickshank Park. I took it really easy this morning seeing if I could keep my HR down to zone 1, which I managed to do. May be a little too slow, but the whole idea of these recovery runs is to do it easy and freshen up which is how I felt after the run. On Thursday I may adjust the pace up toward the zone 2 margin which I ran the long run on Saturday at and run the next long run at 2.5.

All this is part of my strategy of avoiding injury and over training for when the mileage gets longer and I will need to be able to adjust my pace accordingly across the different runs.

At lunchtime I went to the gym and had a session on the foam roller and some strength exercises.

There's some foam roller videos at Runners world which I found useful.



Route: Cruickshank Park
Actual Distance - 5.01 km
Time - 0.38:46
Pace - 7:44
HR/&/Zone: 136/64%/1.0
RPE: 3
Temp: 8C
Total for week: 5.01 km
Cumulative Total: 72.43 km

Week 3 - Session 5 - 60min X-Training Walk

For today's cross training day I planned to walk to the swim center and put in 30mins lap swimming. When I got there I found the doors shut as the pool is still under refurbishment. Not to be deterred I kept walking I down to Cruikshank park and back. As it was any soreness I was carrying over from the weeks running soon disappeared and I arrived home feeling refreshed.

The step back week and break from cycling was a good move, my legs feel better and I'm now looking forward now to the long run of 14.5km next Saturday.

Route: Cruickshank Park
Actual Distance - 6 km
Time - 1.00:00
Pace - 10:00
HR/%/Zone: N/A
RPE: 3
Temp: 16C
Total for week: N/A
Cumulative Total: N/A

Week 3 - Session 4 - 8km Long Run

This week is a step back week and instead of running 12-13km for the long run today, which would of been the logical step up from last weeks 11km, I ran 8km. Asa challenge, I focused on keeping my HR down within zone 1-2 and adjusting my pace accordingly. I managed to keep my eyes off my pace and the time it was taking until the end of the run. It's a habit I want to take into the following weeks as the mileage increases.

Tomorrow's is a recovery X-Training day and instead of cycling I intend to swim.

Route: South Kensington
Actual Distance - 8.01 km
Time - 0.57:06
Pace - 7:08
HR/%/Zone: 138/72%/2.0
RPE: 3
Temp: 16C
Total for week: 24.01 km
Cumulative Total: 75.43 km

Week 3 - Session 3 - 5km Run, Strength Training

Up early for a run around the park. I kept it nice an easy concentrating on running a slow recovery pace. I was pleased to see on my return that my average heart rate was below zone 2, as it should be for a recovery run.

At lunchtime I had a session with a personal trainer focusing on back and hip mobility. I'm beginning to think that I'm over complicating the strength and stretch training. My concern is that in trying to improve my mobility I might end up injuring myself.

My new routine is going to look something like this next week:

1. Foam Roller Gluet, ITB, Quads and Calf.
2. Foam Roller Vertical
3. Prone Walkup
4. Hip Flexor Stretch
5. Calf Stretch

1. Press Ups
2. Step up and step downs
3. Swiss Ball Prone Brace
4. Single Leg Hip Extensions
5. Goblet Squats
6. Romanian Dead Lifts

Route: Cruickshank Park
Actual Distance - 5 km
Time - 0.34:46
Pace - 6:57
HR/&/Zone: 136/70%/1.8
RPE: 3
Temp: 11C
Total for week: 16.42 km
Cumulative Total: 67.42 km

It's business time - Week 3 - Session 2 - 6km Run

Today's run was the first incremental increase in the mid week run from 5km up to 6km or more precisely 6.4km as converted from Hal's 4miles. As the program progresses this run will increase to 16km in week 15 when the long weekend run is 32km. This sorta long run is positioned in the middle of the week to be more or less equal distant between each weekend's long run. Giving me a chance to recuperate between and rest before. As the weeks roll by the kms will continue to build, turning sorta long into rather long.

Instead of plugging away at the treadmill today, I used the gym as a locker room and ventured outside. I ran downtown to Melbourne's regional rail hub Southern Cross, past Etihad stadium along Docklands and up to Southbank before turning for home. Although the sky was overcast I ran in a singlet and compression tights and soon warmed up. Being limited for time I skipped my usual warm down stretching routine. Instead I ran my legs under cold water in the shower and wore my compression tights under my pants to aid recovery. I wasn't sure whether wearing lycra under my business clothes made me feel like Clarke Kent, or somewhat illicit. All I knew is that it felt good. If only my colleagues knew.

Route: Docklands
Actual Distance - 6.41 km
Time - 0.43:08
Pace - 6:41
HR/&/Zone: 148/76%/2.7
RPE: 4
Temp: 11C
Total for week: 11.42 km
Cumulative Total: 62.42 km

Week 3 - Session 1 - 5km Run, Strength Training

After a stormy night of winds up to 100km I ventured out in the early morning on my first run of week 3. The rain and the wind had both eased by the time I stepped out clad in my rain gear. It wasn't long before I was peeling of the layers. An easy 5k around Cruickshank Park along the banks of Stony Creek. Dodging puddles on the trail in the half light of dawn was exhilarating - a great start to the day.

At lunchtime I spent 30 minutes at the he gym on my strength routine.

Route: Cruickshank Park
Actual Distance - 5.01 km
Time - 0.34:53
Pace - 6:58
HR/&/Zone: 139/72%/2,1
RPE: 3
Temp: 7C
Total for week: 5km
Cumulative Total: 56km

Into the wind - Week 2 - Session 5 - X-Training 60 Minutes (biking)

For today's cross training session I biked down to Williamstown. On the way back the wind came up and was head down into a stiff headwind. Normally I like to bike or run the first leg into the wind and enjoy the tailwind on the way home.

The cross-training day, is in the program for two purposes. One, to train for about an hour to improve my aerobic base. Two, to exercise differently and both loosen running muscles and allow them to recover. Next week I'm planning to swim to keep a bit of variety in the program.

Route: Williamstown Foreshore
Actual Distance - 19.02 km
Time - 1.06:42
Avg Kh - 17.22
HR/&/Zone: 110/55%/1
RPE: 3
Temp: 13C

Slow and steady - Week 2 Session #4 Long Run - 11km

Today's session was the long run for the week. It was good to make some progress after running the same distances now for over three weeks. Hal's 7 miles is actually 11.3km, which is what I ran out today. My legs felt a little heavy today, I might need to modify or give up the Thursday strength training. Luckily the rain that threatened stayed away, if this is the worst of the winter then I should be OK. Next week I step back Saturday's run to 8km and increase the midweek run to 6km. Slow and steady wins the race.

Route: Maribynong River
Actual Distance - 11.3 km
Time - 1.14:54
Pace - 6:39
HR/&/Zone: 147/76%/2
RPE: 4
Temp: 12C
Total for week: 26km
Cumulative Total: 51km

Foam roller arrives - Week 2 - Session #3 5km, Strength Training

The third 5km of the week saw me up before dawn running around Cruickshank Park. Another crisp start to the day, another 5k's. I took nice and easy enjoying the crispness of the air and the rhythmic beat of my shoes on the trail. In the afternoon I went to the gym for the second strength training session of the week.

In the afternoon I visited my physio to check up on my chronic hip flexor soreness that I've had since February. While it doesn't directly interfere  with my running it is sore if I don't warm up or I move my leg inwards. After running some tests the physio found the root cause of the problem being tightness in my lower back. I'm now going to add some back mobility exercises to my stretching.

The other big event today was the arrival of my foam roller bought of e-bay. This device is part of my strategy to remain injury free. Painful as it is, I know the regular routing of a session on the roller will do me good.

Route: Cruickshank Park
Actual Distance - 5 km
Time - 0.35:14
Pace - 7:00
HR/&/Zone: 142/65%/2
RPE: 3
Temp: 3C
Total for week: 15km
Cumulative Total: 40km

Learning to love the mill - Week 2: Session #2 5km

Wednesday's are considered to be the hard midweek day on Hal Higdon's program. Even though today was another 5km, I took Hal's advice to run it a bit faster than the other midweek runs. I upped the pace on the treadmill to bring me in on the dot of 30minutes for 4.8km which is equivalent to Hal's 3miler. With a little bit more sweat I managed to make the mark. I'm trying to take a different approach to the treadmill, rather than looking it as bit of drag I'm trying to see it as a challenge and a friend to get me to the goal of October 9. Today's run was my first step on the path of developing a more positive relationship with the mill.

Route: Treadmill
Actual Distance - 4.80 km
Time - 0.30:06
Pace - 6:29
HR/&/Zone: 145/70%/2
RPE: 4
Temp: N/A
Total for week: 10km
Cumulative Total: 35km

Sunrise over the city - Wk 2: Session #1 Recovery Run 5km, Strength Training

Today's session was a run of 5 kilometers at an easy pace, the same as last week on Tuesday and the same as next week on Tuesday. It was a beautiful crisp morning to run through Cruickshank Park. I even got to witness the sunrise over the city. This afternoon I snuck in a strength training session in the gym across the road from work. It's a program designed to address my hip mobility, hamstring and glute tightness issues.

Here's the program:

Foam Roller
Pike Walkup
Single Leg Hip Raises
Press ups
Kettle Bell Dead Lift
Goblet Squats
Swiss Ball
Swiss Ball Prone


Time: 40mins


Route: Cruickshank Park
Actual Distance - 5.01 km
Time - 0.34:11
Pace - 6:50
HR/&/Zone: 149/70%/2
RPE: 3
Temp: 5C
Total for week: 5km
Cumulative Total: 30km

Foggy day in Melbounre town - Session #5 - 60mins X-Training (Biking)

I spent today's cross-training session cycling along the Williamstown foreshore as the fog cleared over the city. The cross-training day is designed an easy recovery day from the weekends long run. I plan to vary the cross training by incorporating both cycling and swimming. The local lap pool has just been refurbished and the Williamstown foreshore provides scenic variety.

Route: Williamstown Foreshore
Actual Distance - 18.38 km
Time - 1.01:58
Pace - 6:39
HR/&/Zone: 111/55%/1
RPE: 3
Temp: 11C

On the bonnie banks of the Maribynong - Session #4 - Long Run 10km

This is the third week in a row that I have run 10km for my long run. Today's run felt a little harder than last week which was reflected in the time it took which was five minutes faster but still 10 minutes slower than my best 10k pace. I need to keep telling myself to take it easy as the whole point of the long run is to build up endurance over a long time, not to run faster times. Having said that it was felt good to be running along the banks of the Maribynong River on a trail rather than the road, or treadmill. As the weeks build up to the longest run of 32km I will progressively run further up the river marking my progress. But for now it was enough to remind myself to take it easy and enjoy the mid winter sun on the back of my neck.

Route: Maribynong River
Actual Distance - 10.01 km
Time - 1.06:55
Pace - 6:39
HR/&/Zone: 146/65%/2
RPE: 3-4
Temp: 15C
Total for week: 25km
Cumulative Total: 25km

Taking it easy - Session #3 Recovery Run 5km, Strength Training

The third and final midweek session for Week 1 was another 5km on the treadmill. I was conscious of taking this run easy as it is meant to be a recovery run. I find the treadmill raises my heart rate higher for the same pace than running outside. These midweek runs should be done at a heart rate between 60-70% (Zone 1 - 2). After my run on Tuesday I noticed that my average heart rate was nudging up toward 78% (Zone 2-3). Way too much effort for a recovery run. I may have been guilty of trying to minimise the time I had to be on the treadmill. This morning I nudged the pace back, relaxed and concentrated on keeping the heart rate on the margin between 1 and 2.

Another measure of effort is the Rating of Perceived Exertion (RPE) with 0 being resting and 10 maximal effort. I was aiming today for an RPE of 3 - "Moderate effort" (Zone 1/2) as opposed to 4 (2/3) which equates to "Somewhat hard effort."

Tomorrow is a rest day before the first long run of 10km on Saturday and X-Training on Sunday.

Route: Treadmill
Actual Distance - 5km
Time - 0.34:26
Pace - 7:10
HR/&/Zone: 138/60%/2
RPE: 3
Temp: N/A
Total for week: 15km
Cumulative Total: 15km

Into the cold - Session #2 Midweek Run 5km

Today's run was the same distance as yesterday - 5km. As the program progresses I will begin to run more mileage midweek. Every second week, I will add another kilometer to the Wednesday workout.This midweek run becomes the longest run outside the weekend and is sandwiched in between recovery runs on Tuesday and Thursday.

The big difference from yesterday's run was that I ran outside before work on the coldest day of the year. It was good to be out in the cool air running around Cruickshank Park along Stony Creek. By the time I got to work I felt invigorated and ready to face the day, unlike my colleagues who were complaining about the cold.

Route: Cruickshank Park
Actual Distance - 5km
Time - 0.33:39
Pace - 6:47
HR/Zone: 74%/2
RPE: 4
Temp: 5c
Total for week: 10km
Cumulative Total: 10km

The beginning of the end - Session #1 Recovery Run 5km, Strength Training

Today was the first workout day of Hal Higdon's 18 week marathon training program - Novice 1. Monday was actually the first day of the program, but Monday's are always a rest day. Today's run was much like any other Tuesday run for me, a 5km recovery run after a the weekends long run. The difference being that up until now all my training has been a build up to the beginning of this program.

As I was pushed for time at work and at home, I ran on a treadmill at a gym in downtown Melbourne. I followed the run by 20 minutes of strength training including single leg hip raises for strengthening my hip flexors and glutes, pushups and a torture session on the foam roller.

Even though the session was exactly the same as last week and indeed this weeks program is the same as last week (Mon Rest, Tue 5km, Wed 5km, Thur 5km, Fri Rest, Sa 10km, Sun 60mins X-Train) the excitement of having begun the training program meant the treadmill didn't seem so monotonous and the weights somehow seemed lighter.

If last week was the end of the beginning of my marathon training, today marks the beginning of the end.

Route: Treadmill
Actual Distance - 5.02 km
Time - 0.34:12
Pace - 6:49
HR/&/Zone: 150/78%/2-3
RPE: 4
Temp: N/A
Total for week: 5km
Cumulative Total: 5km

What I talk about when I talk about the Melbourne Marathon.

In August 2010 I was 10kg overweight having succumbed to a sedentary lifestyle in my late forties through working as an IT Architect. In my twenties I'd been a professional ski patroller and mountaineer. Although I'd done some running, I'd never taking it seriously. In April 2010 while nursing my new born son Angus late at night, I watched a documentary of an overweight Russian film maker's journey to running a marathon, despite his friends derision.

By August I found myself up at 6:30am feeding Angus everyday with time in hand afterward before beginning work. With no more notches to let out on my belt I figured I'd either have to get moving, or start buying some new clothes. I also wanted to be around as my son grew up. So I started to run in the mornings after feeding Angus - or to be more precise - walk. I followed a 6 week program of walking leading up to running 10 minutes with 5 minutes of walking either side as a warm up and cool down. In the next month I built up to 30 minutes of running. In November I began training for the Mo Running 5km fun run.

Around that time I also picked up Haruki Murakami's "What I talk about when I talk about Running." Equal parts travelogue, training log and reminiscence, the book covers Murakami's four month preparation for the 2005 New York Marathon. Here is a Buddhist quote from the book that has become my running mantra:

"Pain is inevitable. Suffering is optional."

Inspired by both the Russian film maker, Angus and Murakami, I began considering running the Melbourne Marathon in October 2011. I kept thinking about running the marathon as I staggered over the Mo Running finish line. I then embarked on a gradual build up over the last six months before making the commitment of registering for the marathon on October 9.

I begin my 18 week training program leading up to the marathon on the 6th June, this is a blog about that journey.

Sri Chinmony Running Festival 10km - 29/5/2011