Marathon Training: Week 9

Week 9

Monday (29^th June) and Tuesday I soldiered on at work but felt horrendous, by the Wednesday a trip to the doctors confirmed I had a serious bug along with tonsillitis…… not ideal for marathon training.

Thursday (2^nd July) I took the decision to pull out of the Wellington Marathon due to take place on Sunday (5^th July).

I am devastated to do so as I hate not completing a challenge and find it very annoying after planning and training for this for so long. But that is life, better to rest up and recover than risk long-term damage.

On the plus side it means I will just have to come back one day and fulfil my dream of doing a marathon on every continent.

Marathon Training: Week 8

Week 8

By Monday (22ndJune) I had started to come round but still felt fragile with a soar throat and lack of energy.

Tuesday was no better but with a flight to catch I pulled myself together.

Throughout the rest of the week I was up and down, some days managing to go to work, others struggling to get out of bed, the whole time I never managed a run.

By the weekend I was no better, I’m only 25 years old so a few days partying should not have taken such a toll.

Marathon Training: Week 7

Week 7

Monday 15^th June –Rest Day

Tuesday 16^th June

Flying over to Perth today to visit family on holiday. Keith Fearnley was very understanding that I was catching up with family and friends so just told me to run for 30-40minutes as many times as I can through the week to keep my fitness up.

Wednesday 17^th June

Distance: 7.09km

Location: Mandurah, Perth

Straight away I noticed the rise in temperature over in Western Australia compared to the East, even early in the morning.

Where my family was based was right down on the sea front, a beautiful location to go and explore.

Off I set along the beach road, my legs were tired perhaps from the flight so I found it difficult to really get moving, but decided just to enjoy my new surroundings and see how far I could go.

20minutes out and 20minutes back was suitable for me, so I stuck to it, not wanting to overdo any training.

Thursday 18^th June

Distance: 6.68km

Location: Mandurah, Perth

Hoping that the previous days run would have cleared my legs I decided to go off a little quicker early in the morning.

Once again I followed the beach track but then diverted on to the main road as the gradient was quite steep and I wanted to push myself a little further on a hill. I managed but still felt weakness in my legs from the flight; this is something I will have to seriously consider when flying to Wellington for the marathon.

Immediately after I reached the top, I turned around to head back home; I was on holiday after all so 30minutes total was quite enough.

The pace was quicker than the previous day but still nowhere near the times I had managed when in Altona over previous weeks, no need to worry though I still felt strong in my running.

Friday 19^th June

Distance: 7.84km

Location: Mandurah, Perth

Sticking to what Keith told me I set off again early morning to complete another 40minutes.

The scenery really is stunning, magnificent houses overlooking a beautiful beach; it really is easy to start daydreaming when running in a place like this. That is until you stumble across a couple of kangaroos, you soon start to focus what is around you and tread carefully then.

40minutes did the trick; I was getting stronger and felt fresh for every run.

Saturday 20^th June – Rest day with 60minutes walking

Sunday 21^st June

This is where it all started to go wrong!

I met up in the city with a few friends on Saturday night and after a few drinks, Sunday was a write-off, which is unusual for me as I don’t usually suffer from hangovers.

Marathon Training: Week 6

Week 6

Monday 8^th June – Rest day

Tuesday 9^th June – Rest day with 60minutes walking

Wednesday 10^th June

Distance: 6.48km

Location: Altona

A new challenge, just what I needed to keep motivation high and give me something to target.

I took up the advice of my coach Keith Fearnley along with some fellow running enthusiasts and signed up for the Wellington Marathon in New Zealand on Sunday 5^th July.

With just under a month to go and training going fairly well, a marathon on the Oceania continent was in-sight.

This run was a short one designed to get my legs moving again after the previous long run and at 60% effort it meant I could relax in to the pace and really start to think about my plan ahead in order to conquer Wellington.

Thursday 11^th June

Distance: 9.62km

Location: Altona

With fresh enthusiasm I decided that I would take my running clothes to work so that I could get changed straight after my shift and hit the road.

It was an absolutely beautiful day, the sun was out so thought I best make use of it and run along the Pier then on to the Esplanade and back around to my favourite spot, Altona Hill.

KF had instructed me to do 10x100m sprints up the hill and walk down for recovery, the first few I flew up then things started getting tough and I could feel it in the tops of my legs.

The last two sprints I gave everything I had left to make sure I was getting the best out of my session.

After the hill reps I completed a number of movements to help activate other muscles including skipping, side steps, high knees, butt kicks and jumping jacks.

Because of al these slow movements and the walking recovery my pace had dropped a lot on Nike+ but the encouraging signs were that I was able to bring my pace right down again on my last two kilometres.

Friday 12^th June

Distance: 6.01lm

Location: Altona beach

My shins were sore today probably from the hill reps and having to walk approx. 15-20km at work, it was tough going but it all helps build strength and character.

My determination did not falter and off I set as soon as I finished work, once again another sunny day in paradise.

With my shins a bit soar, I decided against more hill reps and instead did eight lengths of Altona beach, back and forth on the sand with the soft cushioning helping each time I land.

I could really feel it in my thighs, plus my pace was really slow (but not too important)

With 3km left to get home, the concrete was a welcome return and my pace soon increased dramatically.

Saturday 13^th June

Run scheduled but not completed due to extended day at work and tiredness.

I must average approximately between 15km-20km at work per a 7-8 hour shift so the movement today will still help in training.

Sunday 14^th June

Distance: 9.38km

Location: Altona

Long run scheduled but due to late call to cover someone at work, I only had time to run for 50minutes, still better than nothing.

For 50minutes it was fast paced and I felt really good throughout. It was another glorious day and with plenty of other runners out along the Esplanade it really was a shame I had to cut it short.

Marathon Training: Week 5

Week 5

Monday 1^st June

Supposed to be a rest day, however due to my antics over the weekend I rearranged my long run for today.

One-hour 30minutes was the target, but everything just seemed to go against me, it was cold and wet, my Nike+ app crashed plus I was tired from work/the weekend.

So I only managed around 50minutes and did not enjoy the run one bit.

Tuesday 2^nd June – Rest day

Wednesday 3^rd June – Rest day with 60minutes walking

Thursday 4^th June

A run with a combination of other drills including high knees, side steps and butt kicks was scheduled but not completed, or even started for that matter.

I had a busy day at work; I was tired and lacked motivation to get back out in the rain.

Friday 5^th June – Rest day with 60minutes walking

Saturday 6^th June

Again a similar run to Thursday was planned with a combination of other drills and again I didn’t manage to do it.

I had to stay back late at work to cover someone else and was just so tired by the end of it I decided on a quiet night in.

Week five was turning in to a nightmare, no motivation, no training and no enjoyment.

Sunday 7^th June

Distance: 20km

Location: Altona

This is the beauty of running, just when you think things are going bad you can pull out a decent performance.

Having woke up at 4:30am to watch the Champions League Final (Barcelona beat Juventus 3-1) I decided to stay up and head on out to get my legs moving.

With a stunning sunrise as my backdrop I set off with no real intention other than to see how far I could go and to enjoy my run.

With a slow and steady pace I looped around Cherry Lake then headed down on to the Esplanade towards the Altona Hill. 10 reps completed, five on the steps, five on the hill each with a slow recovery back down.

Already I had passed the 1hr 30mins planned by my coach Keith Fearnley, but as I said I was relishing my time on the track so carried on, finishing 20km in just under two hours.

This was nowhere near my best effort, but was important in raising my confidence and helping me get back on track.

Now I need to sign up for my event in Australia or New Zealand in July to maintain my focus.

Suggestions/thoughts welcome.

Marathon Training: Week 4

Week 4

Monday 25^th May

Distance:16km

Location: Altona

Titled in my program as an ‘Easy Week” this wasn’t to be the case, mainly because I had a busy weekend and had to reschedule my long run for today.

But not to worry, this was 80minutes well spent reminiscing about the Sierra Leone Marathon in West Africa, which I completed over a year ago.

So with my African tunes blasting I set off for the Altona hill again. 25minutes on the flat, 40minutes off hill reps and 15minutes recovery back to the finish line.

It was a beautiful day, the weather was warm and I had a spring in my step, I could feel the few weeks training was starting to benefit my fitness.

Though I must admit that the run was made harder from drinking over the weekend plus a session on the trampolines didn’t help either…. But I survived and felt better for it.

Tuesday 26^th May – Rest day with 60minutes walking

Wednesday 27^th May

Distance: 8.12km

Location: Altona

I wanted to push myself today knowing it was a short run and that I didn’t have too much in the program this week.

So I started at a steady pace, settled in to my stride then upped the tempo around Cherry Lake. With one loop completed I went straight on to the nearby athletics track and pushed even harder.

Running on the grass was easy on my legs and helped me increase my speed, so the track certainly proved a positive for short speed runs.

I really could feel now that I needed new running trainers, it is important to feel comfortable when training and worn out trainers can actually lead to injuries, such as shin splints or sore feet.

Thursday 28^th May – Rest Day

Friday 29^th May

Distance: 7.51km

Location: Altona

My second 40minute run of the week, I started at a really slow pace and although it picked up slightly it was nowhere near the speed of the previous run.

I just didn’t have it in me, especially after a long day at work plus I was trying out my new running trainers and just trying to wear them in.

What did help though was the full body massage I had on Thursday, I didn’t know so many muscles could be in such pain or knotted in that way. The massage really helped loosen my muscles and relax my body, something I should do more regularly when clocking up the kilometres.

This was a simple run; 20mins out around the nearby streets, turn around at the halfway point and double back on myself. Not the most exciting course, but easy to measure.

Saturday 30^th May – Rest Day

Sunday 31^st May

Oops again a long run was scheduled and once again I had to postpone it following a heavy night of partying. I don’t think Keith will be best pleased but I’ve got to be realistic and need to enjoy my weekends too. I will do it on Monday, I promise.

Marathon Training: Week 3

Week 3

Monday 18^th May – Rest day

Tuesday 19^th May – Rest day with 45minutes walking

Wednesday 20^th May

Distance: unknown

Location: Altona athletics track

Keith Fearnley’s instructions were to warm up for 10minutes (approx. 2km) and then run for one minute, two minutes, three minutes and four minutes out and then one, two, three and four minutes back.

I’m not used to training like this and I usually use the Nike Plus app to measure my runs, so I don’t think the distances and times recorded were very accurate, however I did enjoy the challenge and felt my legs working.

The weather wasn’t great and as mentioned this type of training was different to what I was used to, but it was a learning curve and helped me focus on the recovery of the runs.

Thursday 21^st May

Distance: 4.98km

Location: Altona

Back to basics, a 40minutes run at 60-70% effort was scheduled; unfortunately due to bad weather and aches in my legs I only managed 25minutes.

I set off at a fairly slow pace, just wanting to get my legs moving and warm them up to avoid injury. I love running in the rain this should have been good fun for me, it wasn’t.

Straight away I found myself avoiding puddles, slipping on paths and losing my stride. My muscles were starting to ache and rather than risk injury, I decided it was best to head back and save my legs for another day.

Friday 22^nd May – Rest day with 60minutes walking

Saturday 23^rd May

Distance: 8.06km

Location: Altona Parkrun

As a test of my speed work, Keith set me a 5k-time trial to monitor my progress.

The ‘parkrun’ craze has followed me over from England to Australia, a fantastic concept to encourage more people to run/walk 5km on a weekly basis.

Altona parkrun only started a few weeks ago, great timing to do a 5km time trial.

With a 1.5km jog to the start line and a few stretches I was all set and ready with 40 other runners on the start line in APEX Park. Off went the horn and the front few shot off at quite some speed, I steadied myself and decided to tag on to the back of the front pack but not exhaust myself straight away.

The course was a 2.5km-looped course with the turning point at the top of the Altona 100 steps; perfect as this was the hill I have trained on the last few weeks.

I maintained a solid speed at first and was encouraged to chase runners down, yet on the way back my legs started to tighten and I felt myself slowing down, almost as if I was running backwards allowing two runners behind to close me down.

12^th place and a time of 22:29, not bad for my first 5km time trial in a while and my pace per kilometre was quicker than expected. With another 1.5km back home as my cool down I was happy with the days running.

Sunday 24^th May

Another long run was planned for today, though I had plans with my family, so I delayed the running until Monday and instead jumped around on a trampoline for an hour, perhaps not the best method of training but it was great fun.

Marathon Training: Week 2

Week 2

Monday 11^th May – Rest day with 60minutes walking

Tuesday 12^th May

Distance: 9.99km

Location: Altona

Following the long hill run over the weekend, it was good to have a few days of rest, not only to allow my muscles to recover but to also keep the challenge fresh and exciting.

I was eager to run today and this proved the case as I went off a bit too fast for the first few kilometres. Knowing that my goal was to run for 50minutes I settled in to a good rhythm along the promenade.

At the halfway point I turned around and ran back on the same route, something I don’t usually like to do as I prefer a looped course. So in order to keep things interesting I ran on the beach, the sand provided a good platform as it is soft on landing and helps strengthen leg muscles.

The second half of the run was difficult due to strong headwinds, but I still managed a decent and consistent pace until the finish.

Due to the cold conditions I made sure to do a thorough stretch after the run, along with some squats and planks to toughen my core.

Wednesday 13^th May

Distance: 8.9km

Location: Altona

Under Keith’s training schedule the focus of week two was to add on an extra run but decrease the length of the runs as the week went on.

With 40minutes on the clock I decided upon my route around Cherry Lake and set off. I felt really strong for the first 5k, it was reasonably flat and running at a pace of sub 5minutes per kilometre.

The last 3k were just over 5minutes per kilometre as my legs were starting to tire from yesterdays run. As I began to feel it in my legs, it became a mental battle to continue running.

Instead of doing another lap of the lake I changed my route and ran along the streets near home, this way feeling as though I was heading to the finish line.

With this little boost and by lengthening my stride (almost like a lunge) another run was soon complete.

Thursday 14^th May – Rest day with 60minutes walking

Friday 15^th May

Distance: unknown

Location: Altona

According to the program I was meant to run for 30minutes today, however my legs were aching slightly so after talking it over with Keith we decided to give the run a miss and to go for a bike ride instead.

Cycling for an hour won’t put too much strain on my legs but will help with cardio and help the movement of other muscles.

Saturday 16^th May – Rest day

Sunday 17^th May

Distance: 14.8km

Location: Altona

This was the second ‘long’ run planned in my FRG program and what a beautiful day it was to run it.

Up around 19C it was warm and so the esplanade was the best location to start the run. The track along the beachfront then lead on to the Altona steps, once again the focus of the run was to build up my strength on the hills.

Each lap of the hill was tough, what keeps me going and what I highly recommend to any solo runner is to have a good music playlist, something that you like with a high tempo.

Certain songs keep me going and help me power on up the hill as the tunes help me maintain a rhythm.

Usually I do prefer to run with other people, though on a long run it can be difficult, but what helped me on my return leg was the lone runner I could see ahead. This runner acted as my pacemaker for the last few kilometres as I took on the challenge to chase him down.

Once on the flat I felt strong and was happy to finish within my set time, another run ticked off the list.

Marathon Training: Week 1

Week 1

Monday 4^th May

Distance: 11.6km (time of 1hour)

Location: Altona

Keith Fearnley suggested that instead of running a specific distance, try running for a set time (1 hour) and see how far you can get.

The change in mentality gave me a fresh challenge in my running, which is essential as doing the same type of training week in, week out can lead to boredom and giving in.

The run was a flat course along the Altona beach front, a beautiful location worth exploring. It wasn’t too hot, though the wind on the return journey made it difficult to maintain the early pace.

I managed a consistent pace across the 60minutes, what helped was the fact that Keith said I could take a break if I wanted to. Usually I’m quite determined to carry on, but took two minutes to stretch at the halfway point, catch my breath and push on. It certainly helps when someone gives you the option and takes the pressure off.

Tuesday 5^th May – Rest day with 60minutes walking.

Wednesday 6^th May – Rest day with 60minutes walking

Thursday 7^th May

Distance: 5.95km and 5.68km (11.63km total)

Location: Altona

The emphasis again was to keep my legs working for one hour, but instead of doing one whole run, I decided to run for 30minutes to the swimming pool swim for an hour, then run for 30minutes back.

This helped build up the strength in my legs, whilst also allowing my body time to recover.

The route was flat and included Cherry Lake, so a fairly decent route.

Focussing on getting to and from a destination really helped give the run purpose, something to keep in mind when next planning your day for exercise and needing to go somewhere.

Friday 8^th May – Rest day with 60minutes walking.

Saturday 9^th May

Distance: 13.8km

Location Altona

This run was scheduled to be my longest of the week (1hr 15mins) so I gradually built up to it. Keith instructed me to go out slow and choose a hilly course to build up strength and resistance in my legs.

The Altona steps provided the ideal route as it is approx. 4km of flat to the hill, it was steady and really warmed the legs up, then each lap is 1km so with six reps up and down I was able to power up on the ascent and recover on the descent.

On the return leg I was able to run negative splits and my pace per kilometre continued to drop, I even managed a sprint finish, as I felt so strong towards the end.

Sunday 10^th May – Rest day with 60minutes walking.

Marathon Training with Keith Fearnley

About Fearnleys Running Group

Whether you’re preparing for a fun run or needing help at a state or national level, Keith Fearnley has the experience and knowledge to help you achieve your goals.

A qualified Level IV Middle Distance Running Coach based in Melbourne, Keith has mentored many state and national champions.

Call and have a talk to Keith at Fearnleys Running Group today, he may have the answers you’ve been looking for.

About Mark (the athlete)

I’m what they call a ‘fun-runner’, though many people don’t like that term as they feel it belittles the effort they put in to their training and races, I genuinely do just enjoy running!

I run for fitness, for the challenge and to explore.

Everywhere I have travelled, I find that the best way to explore is to simply pull on your trainers and set off along your own track.

Over the last few years I have upped the challenges from half, to full to an ultra-marathon, though by no means am I a serious or strong runner. I usually sign up for these events after a few drinks, then train franticly in the build up to the race.

Under Keith Fearnley’s guidance I will train for the next few months with two marathons in mind, one at the end of July and the other at the start of October.

With Keith’s expert knowledge he has designed a training schedule for me to follow and I will be updating the blog each week on my progress.

If you are interested in finding out more about Keith’s training methods or want to join me on a run feel free to get in touch at:

fearnleyrunning@bigpond.com

or

0425760628

Pearce proud to represent Australia

Fearnleys Running Group athlete Nathan Pearce was thrilled to find out that he has been selected to represent Australia next month at the IAAF World Cross Country Championships in Guiyang.

18-year-old Nathan from Williamstown qualified for the national team following his fifth place finish in the 8k event at the XC trials in Canberra.

The middle distance runner and FRG athlete has long dreamt of representing his country at an international event and thanks to the guidance of his coach Keith Fearnley will soon have the opportunity to do so.

“I’m very excited to be selected, I wasn’t sure if it would actually come true and now that it has it is a massive relief, as it’s been my dream for so long and for it to come true is amazing.” said Pearce.

The Nike athlete, who joined FRG over three years ago in order to improve his running style and develop in to a professional athlete added: “I was training with a youth programmes in Williamstown when I felt that I had outgrown the group and decided to join up with Keith Fearnley.

“I knew a few of Keith’s runners already, there was a good atmosphere in the group and I knew Keith was helping his athletes produce good results.”

“I enjoy being part Fearnleys Running Group because coaching is set at a professional standard. The sessions are always varied, different tracks, tempo and groups to help push you whilst still enjoying it.

Pearce has had to overcome a number of injuries over the last few years but now feels like those problems are behind him and he is ready to step up to senior level.

“I suffered a stress fracture to the phema in 2013 and missed half of the track season that year. However this gave me a head start when I returned focused on for the cross country,” Pearce continued.

“I’ve had no major issues since that injury, so I’m heading in to the cross country fit and firing.

“I went up to Mount Beauty at the start of this year for a training camp under Keith. It was really useful in marking my progression and getting in to the best shape possible.

“At the Cross Country Trials I felt like this was my first competition as a senior athlete, it felt like things were getting serious looking around at the athletes I was up against.

“I knew the field was strong, but Keith told me to stay calm, take it out slow and watch how things pan out. I felt comfortable throughout the race and the group wasn’t too spread out. “

At first the young athlete was disappointed to finish fifth at the XC Trials, however he soon realized that he had done enough to make the team and is now looking forward to traveling to China to participate in the XC Championships.

Pearce beamed: “My original goal was just to make the team, so what I do from now on is just a bonus.

“I would like to go in to the race feeling competitive and hopefully a top 50 finish is on the cards but that ‘s going to take a lot of hard work.

“As long as I have enjoyed it and feel like I have nothing left nothing out on the course I’ll be happy.