Monday 28 February 2011
Bill's Amazing Little Adventures: marathon training
Bill's Amazing Little Adventures: marathon training: "Marathon running is an adventure in discovering how the various parts of your body work to travel a long way in a quick time. My local run i..."
marathon training
Marathon running is an adventure in discovering how the various parts of your body work to travel a long way in a quick time.
My local run is mainly flat so I can stretch out.
This morning I stepped out. 100 metre walk to firm up knee and ankle muscles, then we're off and running.
My run starts at the bottom of a railway bridge - a quick way to fill up calf muscles and bring the breathing on line. At the top of the bridge, we shift gears, lengthen the stride, and start to focus on the hamstring and quad group of muscles. These muscles are the ones that are going to do it for us, over the distance of a kilometre, they fill up, and the heart rate increases. It takes me a kilometre to get my heart rate to 150. my heart sits on 130 for a slow run, 140 for a moderate run, 150 for a fast run and 160+ for a sprint run.
We change gears again and bring 'glut max and co' - behind muscles - into play. Our stride becomes longer and we are running faster. At around about this time the core muscles are working hard to stablise and maintain our posture and form. It is not uncommon at this stage to experience a burn in the core muscles, it feels like you need to take a quick pit stop, if you know what I mean. So we have to back off a little bit.
It has taken me up to 2 kilometres to reach maximum running pace.
Body temperature has risen by this time and I am sweating. It's amazing how much weight is lost through perspiration.
At this point we start tweaking with the variables, such as heart rate, breathing, stride length, preparing for and adding little bursts of speed. Ideally we want to have nothing left in the tank by the time we finish our run.
This morning I ran 10 kms in 55 mins. I have started a 3 run a week marathon training program, based around 10 km times. run 1) 10 kms at basic time plus warm up and recovery time. run 2) 10kms of speed work with rests. run 3) 10km of basic plus speed.
I'm really pleased that my weight has moved into a range suitable for running. I measure that range by subtracting 100 centimetres from my height, and using the figure as the upper limit of healthy weight. In my case, at 182 centimetres, the top end of my healthy weight is 82 kilos. Runners tend to be several kilos less than their top end figure.
I can feel another salad coming on!
Cheers Dears!
My local run is mainly flat so I can stretch out.
This morning I stepped out. 100 metre walk to firm up knee and ankle muscles, then we're off and running.
My run starts at the bottom of a railway bridge - a quick way to fill up calf muscles and bring the breathing on line. At the top of the bridge, we shift gears, lengthen the stride, and start to focus on the hamstring and quad group of muscles. These muscles are the ones that are going to do it for us, over the distance of a kilometre, they fill up, and the heart rate increases. It takes me a kilometre to get my heart rate to 150. my heart sits on 130 for a slow run, 140 for a moderate run, 150 for a fast run and 160+ for a sprint run.
We change gears again and bring 'glut max and co' - behind muscles - into play. Our stride becomes longer and we are running faster. At around about this time the core muscles are working hard to stablise and maintain our posture and form. It is not uncommon at this stage to experience a burn in the core muscles, it feels like you need to take a quick pit stop, if you know what I mean. So we have to back off a little bit.
It has taken me up to 2 kilometres to reach maximum running pace.
Body temperature has risen by this time and I am sweating. It's amazing how much weight is lost through perspiration.
At this point we start tweaking with the variables, such as heart rate, breathing, stride length, preparing for and adding little bursts of speed. Ideally we want to have nothing left in the tank by the time we finish our run.
This morning I ran 10 kms in 55 mins. I have started a 3 run a week marathon training program, based around 10 km times. run 1) 10 kms at basic time plus warm up and recovery time. run 2) 10kms of speed work with rests. run 3) 10km of basic plus speed.
I'm really pleased that my weight has moved into a range suitable for running. I measure that range by subtracting 100 centimetres from my height, and using the figure as the upper limit of healthy weight. In my case, at 182 centimetres, the top end of my healthy weight is 82 kilos. Runners tend to be several kilos less than their top end figure.
I can feel another salad coming on!
Cheers Dears!
Sunday 27 February 2011
Welcome to my first blog!
Hi Guys and Gals!
Welcome to my first blog!
I recently retired from the 9 to 5 slog. Now I am in a transition stage whilst my new life works itself out.
I have some goals and some freedom to go where life takes me. I like surprises!
My main goal re fitness is to do some trail runs, culminating in the Yurrebilla Ultra Marathon.
Monday's timetable is swimming at 10.00. , ab workouts at 2.00 , and waterpolo at 7.00.
Today I swam 4 x 130 individual medley warm-up with flips, swapping freestyle and butterfly.
Then a pyramid of i.m. (butterfly, backstroke, breaststroke, and butterfly) - 132 metres (4 laps), 264 metres, 528 metres.
Then a warm down of 128 metres of freestyle and breaststroke.
Finally 10 minutes of egg-beater, a water-polo drill for strengthening the legs with the aim of getting further out of the water to catch the ball.
My ab workouts include mat-work, hula-hooping, kettle-bell, and medicine ball (also for polo).
Waterpolo is one hour's worth of fun - love the team work and setting up goals.
My athletic background is as a soccer player, with running, gymnastics, jazz ballet and horseriding to enhance soccer skills and abilities.
After soccer, I took up swimming. 12 years now. Swimming is a wonderful thing, and can lead to results you would otherwise only dream about. State titles in 400 and 800 butterfly in my case, and an amazing change in body and mind. Swimming adventures are way out there!
Recently I took up running again. It's going well and I'm up to the 10 km mark. - first base. I am following a 3 run a week marathon program.
I had an arthroscopy 16 months ago to remove a slither of cartledge - leftovers from a soccer injury - an opponant injured my knee and hip with a karate kick to my leg. - I couldn't run for 2 years after that. Anyway, the legs are responding well.
I am opposed to bikes because they are so dangerous, but will get one to compete in triathalons.
I bought a kayak. great lifestyle and great cross training opportunities. brilliant for abs, lower back, pecs and lats .
So get in touch, or do whatever you do with blogs. I'm off to find out what that might be!
Cheers!
Bill
Welcome to my first blog!
I recently retired from the 9 to 5 slog. Now I am in a transition stage whilst my new life works itself out.
I have some goals and some freedom to go where life takes me. I like surprises!
My main goal re fitness is to do some trail runs, culminating in the Yurrebilla Ultra Marathon.
Monday's timetable is swimming at 10.00. , ab workouts at 2.00 , and waterpolo at 7.00.
Today I swam 4 x 130 individual medley warm-up with flips, swapping freestyle and butterfly.
Then a pyramid of i.m. (butterfly, backstroke, breaststroke, and butterfly) - 132 metres (4 laps), 264 metres, 528 metres.
Then a warm down of 128 metres of freestyle and breaststroke.
Finally 10 minutes of egg-beater, a water-polo drill for strengthening the legs with the aim of getting further out of the water to catch the ball.
My ab workouts include mat-work, hula-hooping, kettle-bell, and medicine ball (also for polo).
Waterpolo is one hour's worth of fun - love the team work and setting up goals.
My athletic background is as a soccer player, with running, gymnastics, jazz ballet and horseriding to enhance soccer skills and abilities.
After soccer, I took up swimming. 12 years now. Swimming is a wonderful thing, and can lead to results you would otherwise only dream about. State titles in 400 and 800 butterfly in my case, and an amazing change in body and mind. Swimming adventures are way out there!
Recently I took up running again. It's going well and I'm up to the 10 km mark. - first base. I am following a 3 run a week marathon program.
I had an arthroscopy 16 months ago to remove a slither of cartledge - leftovers from a soccer injury - an opponant injured my knee and hip with a karate kick to my leg. - I couldn't run for 2 years after that. Anyway, the legs are responding well.
I am opposed to bikes because they are so dangerous, but will get one to compete in triathalons.
I bought a kayak. great lifestyle and great cross training opportunities. brilliant for abs, lower back, pecs and lats .
So get in touch, or do whatever you do with blogs. I'm off to find out what that might be!
Cheers!
Bill
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