The 16-week Marathon plan

I am writing this plan on my blog to help runners who are contemplating bout running a marathon.  To share the lowlights and highlights and correct the mistakes i’ve done.

I am not a professional athlete or runner, I did run for fitness and I was happy, It turned to be a hobby now its a part of my life.

July 2006 was when I did my first fun run of 5Kms@ 28:xx mins, after 2 months or so, I decided to go for 10Kms I was training for two to two and a half weeks before my first 10Km race at the Milo Marathon in Manila, I did it at 1:05:xx hours.  That day after the race Roselle, a h@ppy feet mate, and I went to Max restaurant to have the post run breakfast.  Sitted by the window our eyes darted at Roxas Boulevard, watching the marathoners finishing their run, wondering when will we gather our guts to run a marathon soon.  I told her maybe in 1 or 2 years time.  It really look tough looking at the expression of their faces.  Specially the humidity.

Thalia, a Woodstock mate told me I should join them for Canberra Mara last December.  Vangie, on the other had was telling me to run with her in the HKG Marathon last February and that was already December which I think it was too short to train and prepare for it.

Now, not exactly 2 year but more than 2 years has passed, I finally decided and had courage to run a marathon.  Not quite, no pressure it was a maybe.  I decided to increase my mileage and do a marathon training.  But I did not know which event exactly.  I was waiting for a project stint in Malaysia too that period which is a deciding point which might change my training schedule.  I was doing well and the earliest Marathon feasible was Canberra Marathon.  Not getting a call from Malaysia team was a sign, so 2 days before the early bird closing date, I mailed my entry.  That was the hardest part.  Puting your foot forward and doing the first step.

Last year I was doing 30-40KMs pw for 10Km race training with cross training core and free weights.  And before September I decided to do my first half marathon as I increased it to 60Kms pw with same cross training activity.  Not until by November I was running 5 days a week straight no rest and I got slight injury.  So after that I took it slow and recovered.  After Christmas break came back to Sydney and started running again.  So here was the training plan.

Click to see the other columns

Extra Notes:
*Expected Total is calculation of 10% mileage increase from previuos week
*Had Physio consultations:  28/11/2008, 4/12/2008, 19/01/2009, 4/02/2009, 14/01/2009, 27/01/2009, 11/02/2009
*Every Wednesday in “x” are considered rest day, those were the Pilates days which started 18/03/2009 – It helped me stretch sore muscles and strengthen my core.  It also helped me in avoiding injuries
*Mileage in Bold were races/events
*Some days included weight trainings after a run and you can refere to my training diary

*Recommended Total is the 10% calculation increase for each week which I tried to follow and the Actual Total column is the total mileage I was able to run in actual
*Taper weeks was recommended from the longest run which is 36 KMs should be 3-6 weeks before the marathon.  Decrease in mileage from the last longest run is 20,30,50 and 60 percent (That’s what’s the Recommended and percent taper column all about)
*rest days is recommended after the marathon, No runs is made recommended within the week for  muscle repair (unless if you are asking for an injury), light x-training is good way to recover and keep blood flowing on those sore muscles.  if you want to run, JOG.

Interval Trainings
I believe that having tried to do regular Thursday Night Training with the Woodstock, my speed improved.  This is incorporated in my 16 week training.  Most of my trainings was on innerwest area that involves going up anzac bridge, Victoria road and Darling Street at Balmain and considering Sydney is very Hilly to the point that I was getting exhausted wanting and finding a flat course to train.  I can’t believe it I managed to pull through!

Important notes I took note of as I was Ms-Prone-to-injury
1. Increase in mileage each week should not be more than 10% of the total each week.  Build mileage on your legs, get comfy running long distances at 30KMs++.  Avoid too much too soon.
2. Three Consecutive run is the max, No running for 4 consecutive days
3. Listen to your body.  There were days I felt lazy and exhausted and unmotivated, I don’t do anything, It was my body telling me something, it was tired
4. Cross Train.2 day run then a x-train of either free or machine weights, trainer bike, pilates, swimming.  Strengthening your core is very vital.
5. Rest.  Even God have to rest.  I always have a day rest, 2 days is an indulgence.  Important to rest after a long training run.
6. Stretch before and after.  After a training is even more important.  It is recommended to do 2x the count stretch more than of what has been done before the excercise is as the muscles got compressed and needs to be stretched and be back to normal shape.
7. Recovery: Had remmedial massage 2-3 days before the long races of 25Kms/30Kms and the full Mara which worked for me well.  It was more worth to go to a physio , I went to a Sports Massage Clinic.  I had my Remedial Massage 4/03/2009, 20/03/2009, 17/04/2009, 20/04/2009-After the marathon
8. Eat well.
Training.Breakfast was either weet-bix or Muesli. Lunch was carbo (Sandwich,pasta or rice), Dinner is always either fish or meat and veggies and fruits.  The carbs at lunch is almost burned before you go to sleep and the protein at dinner is essential for muscle repair during sleep.  Milk and Yougurt was my source of calcium, and regular dose of Iron, vitamin c, multi vit, and vit B and Magnesium for Muscle repair.
Pre-Race.I did carbo load 3 days to a week before the Marathon and made sure I did excreted them before the race.  Had my usual breakfast, 2 hours before the race
9. Keep a diary of your training. Never do more than two days of hard work (Speed/hills in a week), if your a beginner, one of each is recommended.  Iou do not have agadget that yo can measure the distance, you can use pedometer maps by google.

Hard to admit but yes, I did prioritize my training over social life like parting on Friday nights.  I still try to balance and have a social life that is on Saturdays and Sundays.  that include cheat days on food like eating chips, burgers, pizza, softdrink, beer.

Considered too I was working as a full time employee but glad we were on flexi-time.  And Sometimes support work that involve night work.

Lesson learned
1. Give Enough Time. 16 weeks to marathon is not enough for a beginner.  You need lead time and expect that since you are working your physical body out, a “possibility” that your resistance lower and you MIGHT get sick so you need to be ready for rest time and recovery.
2. Train well.  Aside from regular runs, interval training for speed and cardio is a big contributor in getting better results.
3. Learn to pace yourself.  Train with different runner mates of different speeds each training day. – (learned from Steve Laws)
4. Confidence. If you knew you had trained for it it gives you confidence, but don’t get overly confident as it my damage your ego
6. Take it easy and don’t pressure yourself. Have fun.  Train only when you are happy of what you are doing.  It is better to be conservative of your expectation for the first marathon, it is better and be happy when you surprise yourself of what you can actually do than disappoint yourself.

Low lights
1. Torn muscle in left calves
2. Recovering from almost stress fracture
3. lower and upper back pains
4. Glute pains
5. Catching flu
6. Black toenail-(i’m glad I did have only 1, and it actually did not fall off)

Canberra Post Race

I’m having a post depression mood for the race.  The endorphines are running out and my legs are sorer than that from last two days! And I’m not suppose to do any running yet for this week at least!

Before I do my selfish blabbering I wanted to share my thoughts and feedback about the event.

Registration - 8, alright but it could have been easier with online.  I got confirmed within two days after the cut off.
Event Expo – 7, a bit crowded, flow of crowd is uncontrolled, and a bit clattered
Pre-race Pasta Party – Food -8, well organized and good logistics, Guest Speaker was well chosen, venue- abit crowded or room is too small.  Very easy to mail directlythe race organizers to inform them for late entry
Race Kit-8,  Complete with everything
Start chute - 8, Spaciuos well fenced
Toilets-9, its a good thing a few female participants that makes it for the first time the female toilet’s queue almost none compared to the males
Race route - 8.  Challenging enough opposed to what was all rumored that it is flat.  It has its share of small hills and ramps.  Personal supporters on bike are allowed compared to Sydney bridge marathon that you can not.
Water Stations-9.  Brilliant.  For allowing personal refreshments not just for the elite athletes, well staffed by volunteers and I commend the use of water sachets.  I wish most races does this.  Spends them from effort of pouring water, saves plastic or paper cups and it is more than enough too.  Anough energy drink station.  there is just a lack of lollies, and vaseline for the chaffing not that i needed it
Medal: worth the registration and the distance ran.
Finish Chute: Very spaciuos, enough volunteers to take the chips off your shoe, enough chairs where runners can sit while volunteers take off the shoes.  Queue for the recovery food and drinks are not that long
Post race After drinks party-8.  Good venue, near to the race location, except that you have to go down 3 flights of steps to the bar considering it is all attended by marathoners! :p
Volunteers: Enough volunteers and they did a good job on the water stations and no time was wasted handing the runners out the personal refreshments.  They are also enthusiastic of what they were doing while assisting they lift the spirits of the runners.

Im still glad I did and gathered enough courage to do one.   Yes I’m still up to doing another one, despite the pain is seeping through now without my high.  There is a reason why  I ran one, aside from being proud to run the club’s color, and the same reason that pushed me to run and get fitter – whom a few can only understand and know.

The pain you get in a Marathon is just physical.  Mentally you dont get scarred, yet you get challenged.  I am not whingging from the leg pains I have right now because I know there are more painful things in life such as sickness, loss, abuse, and the like and if you think of it, its too selfish for one to complain bout pain you get from running.  What I feel right now is just superficial and physical.  As they say it is harder to heal a scarred spirit than a scarred body.

So what’s the next to run?

Part 2: Canberra Marathon

On our way to Canberra I remembered I forgot to pack and print the course map, to print my pace splits and breakfast since the Hotel’s kitchen wouldn’t be open yet until later that Sunday, of course.  Before retiring to the room, it has been useful to ask the reception would they know where to get early breakfast as I would need it before this long run tomorrow.  Unfortunately it was already late and the convinience store is on the other side of the bridge that I could not bother to go as i needed to rest.  And the Receptionist remembered he can give me cereals and I got cookies too and that will do for me as that is my normal breakfast anyway.  So its all sorted out and went to bed at 10pm after drinking glasses of water.

Woke up: Set my alarm at 430am calculating it would be enough time for my food to get digested, and enough time for me to go to the loo before the race.  I instead snoozed my alarm and woke up 5 minutes before 5, drank water and ate my breakfast and coffee, showered, applied bencourub on my legs and shoulders and glutes (as the left side still been acting up and I was actually worried) .  I was also worried of getting upset stomach since I was having my period (sorry I needed to post this- it just shows how male and female differ isnt it? I was glad it did come early as scheduled or it would have been on the race day!!). Anyway, I decided to wear my shorts even If I brought my Skin tights with me I thought even if it was cold I will warm up during the run.  Packed 2 GU gels and 1 Gu RocTane in the arm pouch and same number of each in my shorts pockets and 1 tucked in the bra top.  Applied enough Body glide on myself and vaseline on my arms to keep me warm from the cold weather.

Wore my Nike Lunars, they were still soiled and dirty from the last 30KM race I did last month, I did not want to wash them as I am afraid it will wash the good luck on it.  And also wore my 2xU calf compression which I just got a week ago and wore them only once during my taper week.  My polar watch side by side by the white band strip of splits for a 4 hour target.  By 615 we walked towards the event area while started drinking a can of V and we arrived there looking for my fellow Woodstock but they are not there yet not until I saw Brendan, then Martin and Anthony then Thalia.  My support team has my belt bag of bencorub, Panadol, 1 sachets of GU gels as it won’t fit my pockets and the body glide.

Start: We had our own warm ups and stretches and 10 minutes to start we queued to the Start mats.  I was not feeling nervous as I was told to just think of it as another day of long training run with plenty other runners doing it with me.  No pressure.  Gun start exactly at 7am and off we go.  I should be running at this splits as a tip from Stephen Laws, a fellow Woodstock and morning run buddy – “First 10 K should be about 59 Minutes. 30 min first and second 29 min 5 K.  Then average 28 min for the rest which is :    5 K-30 min, 10 K-59 min, 15 K- 1:27 min, 20 K – 1:55 min, 21.1 K -2:01 min (this is a very dangerous distance. If you feel good. Don’t speed up!), 25 K -2:23 min, 30 K -2:51 min, 35 K – 3:19 min (at this point you only have a Bay run to go. This is were you speed up a little or just hang-on!), 40 K 3:47 min, 42.2 3:59 min.  I wrote down the times beside the times in my pace band since the one I got from the expo is a bit faster and Steve’s more conservative, I’d be running my own pace in between their splits as long as I don’t go slower as what Steve gave I will be alright and I know I will make it at 4:00 hour finish.

Before the Start

I also took mental note I should be in between the 3:45 pacer who was wearing a blue balloon and the 4:00 pacer who was wearing a white balloon which I managed to position myself easily after the gun start as I was behind the 400hr pacer.

Runners leaving after the gun start

On the first 800 meters I was running beside this male in Super man costume (super Marathon Man) and we were chatting.  I was suprised for him to know I was running my debut marathon and I said yes and he said you will be alright.  I told him, maybe I might need a lift later on if you fly and he told me it might get the other way around.  In the first two kilometers I was having light stitches on my right which I just kept on massaging and breathing deeply to easen it after the 2nd kilometer I am glad it was gone.

Super Marathon Man

5-10Km: First 5 and 10 Kms was good, slow paced trying not to speed up as recommended and having learned this a lot of times from experience anyway, so I am taking it easy talking to other runners saying Hi and Good mornings while I run beside them.  Funny enough 3 male runners I run with and run past recognized me from running the Sydney Marathon Clinic’s long races last February and March.  It is very appreciated how they’d say you do run well you’ll be fine.

Rick Collins caught up with me too saying Hi and how are you and left telling me, “you’ll see me again later.”  He was aiming for a 4:30 finish.  The weather was good and perfect. cold, fair weather, few northerly winds to keep us cool, glad did not get the head wind the faster runners get.  I was talking to myself, as I did not drive or seen the course before prior the run, and it was not FLAT as they say.  Went up twice the new Parliament house twice and that was a bit of a hill a ramp going up, going up a small bridge and the hill towards and out the foot of Black mountain.  Yes I did not like the sound of the mountain’s name, I’m glad it was a turn around point before the decent.  We did two loops on that course to the mountain where the Half Marathon marker is and same route on the 30th++Kms so you get a preview of what’s coming on the hardest part when you hit the “wall.”

In between I was not getting bored with all the expectator and the scenery and every now and then contniuosly my litany of the Rosary!

Half Marathon Marker: At that first half, Rachael McKinney of Cool Running caught up with me who was aiming for a 3:49 finish and also doing her debut.  That period it was also good to see Brendan then Martin going the other way already and I was cheering their name as they went past by and waved at Thalia who was very well concentrated on her run then Rick and as we did the loop I saw Jeff.  Just after the half Mara marker up the small hill Rachel dropped her lip balm and have to go back for it, I was waiting for her as I know I shouldn’t be running faster than her as she has a faster prediction time as I do.  We ran for a while then suddenly she dropped off, not sure what happened as I was still waiting the whole time even until the last kilometer to just sped up and go past ahead of me but I did not see her.

Before or after the half Marathon marker, Sissi and Martin calling my name out wondering who called out my name!

Cheerers, expectators, supporters:It was amazing running appreciating the crowd and expectators and cheerers around the course which was well scattered which does not make it a dull moment.  It was touching that most of them even if they do not know you would cheer and shout.  I was saying thank you everytime not until in the last few kilometers at 30th plus kilometer I was just sounding my appreciation through my lips because of exhaustion.  There was this lady who wore clothes and have loony music in her sound box telling us we are lunatics which is amusing.  The Cool running community have a very energetic team of cheerers with bells, clappers, pompoms led by Linda Barwick, it kept me smiling everytime I ran past them 4 x.  The Woodstock team who are very well scatterred, Caroline and Bronwyn who kept on walking all through most of the course, Mark O and Mark M with David and Brian, Kerry and her Family and Dot and Terry, Sissi and Martin.  (Wow! It is just now that I realized we did have such a number of support.)  They did really well and I bet it is different when there’s no one to cheer you and call your name in the crowd.

27 Km: Around the 27th Km the third time to see Terry, Sissi and Martin I remembered to get the 1 remaning gel I stuffed in the bag just in case I ran out and feel weak so I stopped and got it from them.

25Th Km, Brian taking a pic of me

Again at 25th KM pic by Brian

27thKM

30Km: I was running alright at the half, and waiting to get into the 30KM as that is where I placed my first personal refreshment of Propel labelled with my bib number and a purple ribbon.  I got there had my drink even I was holding two water sachets in my hand I stuffed the sachets in my Bra top while drinking and jogging.  It was too much to drink and I feel its a waste to throw it and I might need it some time.  It was  heavy so i did have to make a decision of tossing it to the ground after drinking almost half of the contents.

35Km: Next pit stop is the 35 Kms which is somewhere soon that was the route towads the Black mountain for the 2nd time.  On the 32 Km I was waiting for the wall to hit me.  I was still okey.  I was waiting 33, 34, …37 nothing.  In the 35th Km I got my 2nd and last personal drink and grabbed a sachet of water I passed Rick who started to walk by then.  I called out to him and he said he’ll catch up.  I tossed my refreshment bottle still half full as I was plodding with its weight.  At the 38th Km, a few meters before the incline to the bridge I decided to get ready with my next gel took it out of my shorts to stuff it in my bra top and I dropped it!  I did have to go back for it, bend and pick it up.  That hurts! The 3 male runners I ran past passed me while i pick the gel up and slowly pick my pace and my calf started to stiffin my soles stiffin and this can not be! It was painful nearly cramping on both legs.  Psyched my self-and tried to relax, slowly jogged as it was going up the incline, Overtook the 3 runners and gained my old position back, and running side by side with another male runner and by the top of the hill he just stopped.  And I encouraged him to run and he just did not run and started walking.  From the 35Km there more runners who were already started to walk.  Runners who were ahead of me.  I felt I was already jogging but I wasnt walking yet.

38KM: At that 38th KM I was already going down at 6:48 min/Km pace and I am suppose to speed up at this distance imagining the bay run for 4 more kilometers to go.   I already thought I would be way off my 4 hours target at this 6 plus pace.  But it did not bother me, I am few more kilometers to finishing, that is important.   It was becoming more painful in the calf,  hard as brick as i NEEDED to walk and stop.  I did walk and stop 4 x.  Brisk walk if i can which i do not feel it was a brisk enough.  2nd to the last walk was before I saw Sissi and the team and Terry handing me V and jelly babies, that was 1 more kilometer to go.  I declined I was already too full of liquid not thirsty but the legs were in pain but still tolerable that i was still jog-running.  i can see and hear the cool running team calling out for my name and I told myself I could not afford to walk in front of the cheerers, as I tried my best to run and smile and say thank you, 800 more meters 1 last walk about to really walk towards the finish and i was running with few others and If i can remember 3 other females with me, 1 with bike support 1 went ahead while I was walking.

a V and jelly babies on 1 more kilometer to go

Finish: I can see the finish line, the path where I did my warm up jog, few more meters but I do not know how much time I got left.  Then there’s this man, its the senior male runner I always go equal at fun runs who I saw ran yesterday’s 10Km cheering and walking telling the runners “be constant in your pace, you are a few more meters to the finish … you will do a sub 4 hours.”  That woke me up, I am still under 4 hours?!? I will make it so I speeded a bit with pain but at the straight path I can see the finish chute, but the clock was fuzzy, is that 3:58.. or 59? 200 more meters its 3:56:2x then heard the Woodstock called my name that gave my spirit more buzz and sprinted (not really) towards the chute.

Towads the finish chute, funny running form ...

I felt fullfilled after.  Very happy I made it 2-3 minutes before my target time.  The run was offered to HIM, who I owe my life and strength, this isn’t my run.  It was HIS.  I was high and happy to walk even with slight pains.  We were driven back to the hotel we chcked out and showered.  Headed for lunch where I just had chips, beer and water.  Headed to the after party Race at Rydges hotel met few debutants and left for the 5pm flight to Sydney. I’m on high.  the beers numbed my legs I feel great. I’d defenitely run one again soon, don’t know when.  Happy enough that my time gets me qualified to do the gruelling 6 foot Track and the Boston marathon.  Who knows, maybe one day …

Made it!

Event: Canberra Marathon
Location: Canberra, ACT, Australia
Net Time: 3:46:05
Gun Time: 3:46:49 (645th out of 1167 finishers, 28th Category place)
Distance: 42.2 Kms
Results: Marathon, Ultra-Marathon

Note: Consumed 1 can of V pre race, cup of energy drink, lots of water sachets, sips from the Propel isotonic drink, 6 Gu Gels out of 8.   From Polar Max pace was 4:57, avg at 6:04.
Splits (the polar became unreliable as it only measure 38.xx kilometers): 5:43.9, 5:46.1,5:50.9,5:57.9, 6:10.0, 5:55.1, 5:43.1, 5:49.9, 5:47.0, 5:43.1, 5:47.8, 5:53.3, 5:48.7, 5:54.1, 5:44.0, 5:54.0, 5:44.8, 5:58.3, 5:47.8, 5:57.0, 6:14.0, 6:08.9, 6:01.2, 6:04.9, 6:08.0, 6:07.9, 5:58.0, 6:03.2, 6:09.0, 6:14.8, 6:18.0, 6:28.2, 6:12.9, 6:30.2, 6:47.9, 6:37.8, 6:41.0, 6:41.1, 5:48.4.

The 4 hour split tape

My mates who ran below.  Not able to get their pictures (Brendan Davies-2:51:14/3:30:41-ultra, Martin Amy- 3:01:25, Rick Collins 4:06:24, Jeff Marounga – 4:32:30/5:40:45 Ultra)

Anthony Robinson, debut-3:27:05

Vass Vassilou - 3:32:08

Thalia Anthony- debut - 3:54:04

The Event was won by by runners from New South wales:  Male David Criniti  – 2:26:09; female: Magda Karimali-Poulos – 2:43:19; Ultra Marathon: Male: David Criniti – 2:57:42; Female: Verity Tolhurst – 3:39:00.  There were 893 males, 310 females who registered and 1167 finishers.

Thanks God I finished alive .

Part 1: Canberra Marathon

By Thursday night, I already started packing my things for the weekend, knowing myself I always forget something everytime I travel.  I did actually have time to pack since its the last week of taper and I ran 9KM++ in the morning which is the last run for the week and a good remedial massage.

By Saturday at 9amish, Sissi rang me and they are already at my area to pick us up.  Sissi and Martin were very nice enough to have offered us a ride to Canberra so I agreed as it was more fun to have rode with them than in a bus, comfort aside, but at least good company to travel with. (Thanks Martin for driving!!)

After a few minutes of dwiddling and arguing with the tomtom how to get to Canberra we managed to go to M5 and started our travel smoothly.    I was a bit sad that a friend and a Woodstock runner John Dawlings sent me an sms when we were almost getting past Goulborn that his car broke down.  He was travelling with his son and son’s friend.  And I was suppose to baby sit the kids while he does the 10KMs but apparently the car was unfixable and not able to make it for his race.  We arrived at the City and had a cheap decent and not so bad pub lunch in the city circle, even I was tempted to drink a glass of beer but I did not.

We were dropped off at our hotel/apartment at Forrest Hotel and Apartments. Which just 10 minutes walk to the event expo, and start and finish and 4 minutes walk and the pre and post race party at Rydges hotel.

After checking-in, we proceeded to the Event expo to get Terry registered for his 5KM, but apparently it started at 3Pm and its already 10 mins past the race and he decided last minute to do the 10KM which he havent done in his life and he only have done a few 5 -7 Kms for a few weeks ago and that’s it.  I was scared for him I just did not tell him as it was his choice and I bet he will finish by 55Mins.

While waiting for 4Pm for the race to start, we got into the Telopea School Gym where the Rego and race pack collection is and collected my race pack, got 2 more GUs and grabbed one of those 4 hour pace bands from Runner’s World Magazine stand.

By 3:30, met the Woodstock who were staked on the sidelines of the finish line to support the 10Km runners.  Met Brendan and Dottie at First then the rest of the gang Martin, Caroline, Anthony, Bronwyn – who was doing the 10Kms, then Mark O’Donnell-10Kms, Thalia Anthony, and Mark Mercieca-10Kms. The Woodies had the Woodstock runner banner draped off the race fence with all the participating runners name on it, I thought it was sweet and thoughtful.

Support group for the 10Km, Anthony Robinson, Martin Amy, Caroline Owen and fast Bronwyn Hager

I never have been a part of cheering for the club and not participating on the event so it was also fun cheering watching the team pass by for 5 laps for the 10Kms.  And below are pictures of the 10Km race.

10KM Start Line

Dorothy Siepmann

Kerry Bray who also is a Jury Panel of the Event

Mark Mercieca

Bronwyn Hager

Male Winner for the 10KM

Female 10KM winner

After the race, we waited for the raffle and Terry got his bib number picked and got an Asics dry fit cap.  We then went to the pre-race pasta dinner party which was graced by the guest Speaker, Steven Jackson who just finished the Marathon De-Sables in Sahara Dessert in Morroco.  His words about not doing a DNF was echoing in my mind until the race.  The dinner menu has so much food. Pasta, bread, soup, salad and desert.

last minute carbo-loading

One of our Woodie mates, Jeff Marounga was celebrating his birthday that night so he had the crowd’s greetings for his 50th birthday and running his 42nd Marathon, very appropriate for a 42 KMs distance on the day after.

Retired to bed early to prepare for the big day.

Pre-Race Post: Canberra Marathon

Its just 4 more sleeps to go, 5 more days and its The Canberra Marathon.

I’m a first timer you see. A marathon virgin. Never did a race of distance at 42.125 Kms yet in my life.  Now on Sunday is the day I am going to do it.  Its been 2 weeks that I am feeling nervous so bad that I dream about it.  This is the last taper week and finishing my last few kilometers tomorrow until the race.  Maybe an easy stationary bike and lots of streteches on Friday and Saturday that comes with the hydration and carboloading.

I am hoping to at least finish at 4 hours time.  3:59:59 would be great! (and a no walk and finish with dignity, and not a DNF!)  I did a semi dress rehearsal earlier and will do final one again tomorrow.  Shoes and attire.

Travel arrangements have already been made 2 weeks ago.  Was suppose to go by public transpo, ride a bus and take a plane going home.  Booked a hotel near the start and finish, not to worry bout how to get to start and crawling back in pain after.  I’m so pleased that a project manager/friend Sissi and Martin are coming for support and a good time to see Canberra as they haven’t been there yet.  They offered us a ride. So I ditched the bus. yey!

A number of my Woodstock mates (John Dawlings, Kerry Bray,  Peta Bray, Dot Siepman, Bronwyn Hager, Mark O’Donnell, Mark Mercieca, Brian Ogilwy,Linda Barwick,..) will be doing the shorter distance fun run the night before, so with my friend Terry who I guess I converted to do running.  We’ll be there to be cheering each other while they’ll keep our spirits up the day after for us doing the longer run (Brendan Davies (will do 50KMs), Martin Amy, Anthony Robinson-First Timer, Thalia Anthony-First timer too!, Rick Collins, Jeff Marounga (will do 50KMs), Vass Vasilou-will do the 50Kms).

Here is the Marathon’s map and terrain topography from Vurt of Coolrunning. Its going to be mostly flat of slight inclines.  Bit different as this is of higher altitude than Sydney so runners will be breathing thin air.

I will be doing my last minute shopping of gels tomorrow and I decided to bring my own drinks for kilometers 30 and 35 for sugar rush and electrolyte replenishment and asked friends to stake out at 32nd kilometer to remind me that only 10 Kms more to run.  I know its going to be tough.  Last month when I did my 30Kms which is the longest race i did it was a big difference compared to running the 25KMs.  It was like when I started from 5 KMs how much different it is running a 10Km.  Challenging yet I was hooked!

We were told that temperature will be at 4-21degrees on that day, predicted slight rain.  It will be a perfect weather of running.  I hope I finish before the sun shines too much.

Help me God!

Guess wot’s on mah post?

After the Woodstock Thursday Night Training (800×6 with my best time of 3:10 mins so im pleased! 3.13;3.14;3:09;3:14;3:14:3:10), and catching up Paul mentioned he got his SMH bib and timing chip already.

I haven’t checked my mail box for a week, so I did after being dropped off by Max, my race kit has indeed arrived!  Was told that we do not have to return the timing chip and get to keep them after the race.

OMG, still i can not believe I did register without thinking that its a month recovery after the Marathon month. oooh well!

Profile 7: Being fit and weight loss: Patrick Concepcion

I knew Pat or Patrick from the H@ppy Feet email group two years ago.  He was very active in posting and replying to emails.

Patrick is a very humble enterprenuer from a prominent family of enterpreneurs in the Philippines, the Concepcions.  Finally met him face to face first time in his sponsored or him and his brother’s initiated Condura Run with the advocacy of saving the Tubataha reef.  They just recently celebrated a successful 2nd anniversary of this run advocating to save the whale sharks of the Philippines which is also a half marathon event debut accros the South Express way fly over.

He is also very active contributor of Runner’s world and I remember him asking random weights and heights of runners where he chose me as one of the samples of the article.  And so I remember him saying he was overweight when he was younger, so aside from returning the favor, I think Patrick story deserves to inspire people who are struggling who wanted to be fit and loose weight.  So here goes our email correspondence

1. Heaviest weight? PATRICK: I am 5’5 in height and my heaviest weight when I was 18 years old and my weight was 220 LBS.  My Pants size was 40inches and a shirt of extra large.
2. Current weight? PATRICK: I am still 5’5 in height, he he. my Current weight is 133 lbs and my pant size is 30 inches and a shirt size of small.
3. Lightest weight? PATRICK: My lightest weight was 127 lbs. This was in 2008 when I was training for my 2nd marathon, Philippine Marathon 2008, last February.  My pant size was 29 inches and shirt size is small.
4. What made you realize you need to get back on track and being fit and healthy? PATRICK: I started running in May 1980 in Vancouver, Canada. I started running not to lose weight but because I really found happiness in running. When I took my first step in running WHEN I TI was hooked already. I knew this what I wanted to do in Life.  The weight and teh fat just slowly went away..
5. Do you have a special diet? What is it? PATRICK: Diet hummm?????? My problem is I still love to eat.  i love sweets, cake, pork, chicken, meat, pasta, junk food, , etc. and if I’m not careful I will be a pig again. I have to make a conciuos effort to control my eating habit.  Basically this is my special diet:
Breakfast: 1 slice of toast, egg or slice of ham.  Sometimes I’ll have cereal
Lunch: 1 cup of rice, 1 cup of vegtables, 1 serving of meat or fish and sometimes a small size of cake.
Afternoon snack(3PM): Banana regular size
Dinner: 1 cup of Rice (Red rice), 1 serving of meat or chicken, Vegtables and maybe a cookie
Night Snack (9pm): Sometimes I have a night snack.  A cookie or a half banana.

And I just wanted to add, that I sleep early usually around 10PM (Matanda na ako he he he).  My wife, “Mabu”, is an excellent cook and is very health conciuos so the food is always healthy in the house.  Sundays are usually my careffree eating day.  Maybe I’ll eat an extra slice of cake, Pasta, Ice cream and some junk food.  I believe it is ok to have a once a day week break from controlled eating.

6. Current sports you do? PATRICK: My only sport is running nothing else.  Pls. forgive me but I do not call Running a sport. For me running is a way of life.  It os a gift gtom God to mold our character to make us a better person.  With running  it changes your character to be a better person.

Chaia: Also can you provide me a before and after photo like heaviest and yourself now Attach are several pictures. PATRICK: Im so sorry if i could not get hold of a full body picture of me when i was fat. When i got married and moved out my parents house all the picture was left in my mom’s house. So sorry. But will try to do my best Thank you again so much for the opportunity. Thank you

Thank you Pat, that was a very inspiring information.  And I do like your principle about running as a way of life and how it makes us a better person.  I so agree with you on that one!

Read more about Pat at:
Running Sheild
Pat’s Runner’s profile pics by b3n Chan

Chubby Pat when he was 17 years old	Pat thinks he is fat at 18 years old
Fit Pat at 133lbs

Pat running on the beach

Pat running his event recent Condura Run

March’s keyword search: Injury and human physiology

flexor hallucis longus flexor hallucis longus muscle tenosynovitis http://www.podiatrychannel.com/pod/image m. flexor  hallucis l. m. flexor hallucis longus ttp://www.podiatrychannel.com/pod/image Brendan Davies flexor hallucis longus tendinitis hallucis how do i go from being fit to lean inferior extensor retinaculum m. extensor hallucis longus superior extensor retinaculum ankle tenosynovitis pictures april 26 2009 marathon philippine pia ca ben m chan bridge marathon in australia, february 2 extensor hallucis longus extensor tendinitis flexor hallucis long muscle flexor hallucis longus pain fun run march 29, 2009 manila joar + rio

m. extensor digitorum longus penrith regatta funrun photos from energise fun run Belrose rebel sport easter sale sydney bridge run 2009 sydney marathon clinic sydney marathon clinic march 22 results tchcat tendinitis (foot pain + inferior extensor retinacul bay to bay” brendan davies + profile cats drinking cordial energize fun run Belrose energize fun run march 2009 energize fun run Sydney extensor digitorum foot tenosynovitis extensor digitorum longus flexor hallucis flexor hallucis longus injury flexor hallucis longus tenosynovitis flexor hallucis tendonitis hallucis flexor John dawlings mars red bar size mars red chocolate most searched for keywords 2009 most searched injuries on the internet photos from energize fun run belrose pia cayatano april 2009 marathon project a.b.s. rebel sport sale 26th march 2009 rebel sports sale Sydney rotary fun runs Sydney running Philippines running race sam erith fitness ltd smc race series canberra marathon sport tenosynovitis st marys fun run 2009 st marys high school nsw australia superior extensor retinaculum injury sydney marathon clinic 22/02/2009 sydney marathon, may 17sydney morning herald half mara tenosynovitis of the flexor hallucis lon ton concepcion what speed do i run to do 8 km in 40 min witchkitty www. tenosynovitis of the longus flexor

Top three keyword search are:

flexor hallucis longus – 6 hits, 4.545455%
flexor hallucis longus muscle – 5 hits , 3.787879%
Tenosynovitis – 5 hits, , 3.787879%

Hit rate for each keyword is lower than last month but a wider range of keywords has been seen.

Mother’s Day Classic Run

The registration for the Mother’s day Classic fun run on May 10 is now open.  This event is a fun run that goes around in major cities of Australia.

Unfortunately, I will not run this as I already have registered last year for the SriChinmoy Series not knowing that falls on the same date.  I ran this last year, I can remember this was my first road race in Australia since I have moved from home.

Good way to support breast cancer charity and research center.  Register here.