training update

This week it is all about increasing foot strength and stamina. To increase the foot strength cannot think about a better surface than a gravel hilly course. Thanks to being in Melbourne there is a great course; "The Mighty Tan Trak" The heart of Melbourne running scene. It has a very steep hilly section, a medium steep hill, the a flat section, mostly gravel but there is a paved section too. I avoid the really steep section; why i personally 'tis a health hazard. Too steep to give your best. So rather than do the whole circle i go up and down and avoid the steep part for my own peace of mind.

This week in a way introduce more mileage. Why; donated blood on the Christmas eve. So that is 4 donations an year. The giving part. With blood donation have to understand a pint of blood is a ninth of total blood circulation. So body is working hard to get back the lost blood as well you loose some of your energy. Not much, it all goes back to normal in no time. It is one of those things, you give and then wait few days to be fully fit.

So 18km's, 12km's, 18km's ,12 km's and 12km's for the week. Plus 40 minutes to 1 hour stationary bike ride in the morning. Also weight training in the morning. So running in the evening; start at about 7:30 thanks to the summer, sun is still out there but it is cooler. Comparing to last summer this summer is very mild in Melbourne. Last summer Melbourne had 3 months of consecutive over 20 degrees Celsius days. But this summer it is yo yo weather. Cold/warm/rain/sun/windy/cloudy and all sorts of funny weather. But have to take it as it comes and sometimes shout out "is that all you can give". Guess don't have to whinge; it has been snowing and ice built up in my beautiful roads of London. I miss my Hyde park, Kensington gardens and the other awesome parks of London. I call the my as i like them sooooooooo very much. Best things ever.


Anyways one of my training plans for this year is every Saturday do a two hour long run. Just two hours, no more no less. Dont care about the mileage. Keep it to two hours. What ever mileage i can fit in to those two hours is good enough. And go hard. Come what may, be 25kms(15.5 miles)/ 30km(18.5 miles) what ever. Hopefully by the end of the year can bring it to 35kms(22 miles) in two hour training run.

Guess a New year comes and the other goes from the other year. So have to work hard on to keep up with this promise.

It was a special night. The lights are glittering. More than anything her face was glittering million times than those colorful lights. I thought wow it the most beautiful face I have ever seen in my life. I am glad that I am here not somewhere else. It was the perfect night with classical tunes in the background. It is music to my ears. Everything seem right. She was smiling with me from the distance, doing that thing with her hair. I was happy as can be. With all the confidence in the world and with a million dollar smile I slowly approached her and politely asked "Would you like to dance with me" and she replied "Piss of man"

Half Marathon trining program- 2 1/2 months

So running time and talking about running here. So after a failing effort to do a 1:15 half marathon, decided to test again in 2 1/2 months.

1 1/2 weeks ago it was 1:28 So this may look kike a impossible mission but have to just do it.

So this is the Work in progress training program. If all goes well and no injuries or surprises. But I believe in serendipity.

So lot hard work ahead and have to be up for it. Dont think there are any short cuts in this journey.


SOSO (same ol' same ol)

1st Week
Sunday to Thursday
morning 45 minutes/ 1hour stationary bike session || evening 7 miles SOSO

2nd Week
Saturday to Thursday
morning 1hour stationary bike session + weight training (5 days) || evening 8 miles SOSO

3nd Week
Saturday to Thursday
morning 1hour stationary bike session + (6 days) || evening 9 miles SOSO


4th Week
Saturday to Thursday
morning 1hour stationary bike session + (6 days) || evening 10 miles SOSO


5th Week
Only 3 days
morning 1hour stationary bike session + weight training (3 days) || evening 8 miles SOSO

6th Week
Saturday to Thursday
morning 1hour stationary bike session + weight training (6 days) || evening 10 miles SOSO


7th Week
Saturday to Thursday (one day long, next day short)
morning 1hour stationary bike session + weight training (3 days) || evening 12 miles SOSO
morning 1hour stationary bike session + weight training (3 days) || evening 8 miles SOSO

8th Week
Saturday to Thursday (one day long, next day short)
morning 1hour stationary bike session + weight training (3 days) || evening 13 miles SOSO
morning 1hour stationary bike session + weight training (3 days) || evening 8 miles SOSO


9th Week
Saturday to Thursday (one day long, next day short)
morning 1hour stationary bike session + weight training (3 days) || evening 13 miles SOSO
morning 1hour stationary bike session + weight training (3 days) || evening 8 miles SOSO

10th Week
Saturday to Thursday (one day long, next day short)
morning 45 minutes stationary bike session + weight training (1 days) || evening 13 miles SOSO
morning 45 minutes stationary bike session + weight training (4 days) || evening 7 miles SOSO
morning 45 minutes stationary bike session || evening 2 miles SOSO

Hopefully do the half marathon at 1:15