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.

Zatopek:10 - Amelia Mazza-Downie

Fearnleys Running Group athlete Amelia Mazza-Downie finished off the year with a fantastic performance, clocking a World Youth Championships qualifying time of 9:29.16 in the U20 women’s 3000m at the Zatopek:10.

15-year-old Amelia, who has been training with coach Keith Fearnley for the past six years was delighted with her time and fourth place finish at Albert Park.

If Amelia manages to win the National Junior Championships in Sydney in March next year, she should then gain a place at the 2015 IAAF World Youth Championships in Columbia.

“I feel really happy that I have qualified for the World Youth Champs, I didn’t really expect it after my race at in Adelaide weekend,” said Mazza-Downie.

“I didn’t do very well, or as well as I wanted to in my previous race, so I thought that I wouldn’t do well again tonight, as usually leading up to a big race you need to have a good run beforehand to get your mind focused.”

“I didn’t think that the race was going to be like that, I thought the group would have stayed more together, it was more spread out and it was windy so I did a lot of work myself, I was always trying to find someone to sit behind.

“I had to just go with it, push through the wind and stay with anyone near me to reach the qualifying time.”

Amelia first got in to running when she was part of Little Athletics in her home town of Altona, before being recommended to join Fearnleys Running Group in order to continue her development.

Under Keith’s guidance Amelia has gone from strength to strength, with a variety of training sessions designed to bring out the best of her ability on race day.

Amelia added: “I enjoy training with Keith and his group because there are a lot of people who can push me on to a better level and he has always taught me to have fun, enjoy my running and not to drop out.”

If you would like to find out more about Fearnleys Running Group, please visit the website through the link below:

http://www.fearnleysrunninggroup.com.au/

FRG International Athlete

Fearnleys Running Group would like to welcome the first international athlete to train under Keith's guidance.....

Jonathan from Singapore

Runner Profile - Ramen Nayar

Name: Ramen Nayar 

Age: 12 years old

Town/Suburb:  North Melbourne

Job/Occupation:  Student

What do you enjoy about running/training?  

Running relaxes me and takes my mind off school.

Where is your favourite place to run?  Truganina park

Why did you choose to train with Keith Fearnley?  

A friend recommended Keith, I did a trial session and felt the group was right for me.  Keith makes running enjoyable and ensures I stay focused and get the most out of the sessions

What are the aims you wish to achieve by training with KF?  

I've already met my first goal, which was to qualify for Nationals, my next goal is to qualify and win a medal