Email = bionicrunner1971@gmail.com

AUCKLAND MARATHON TRAINING - 1st November 2015


Well I completed my first ever full marathon at the age of 44 years old having taken up long distance running just 8 months beforehand. I managed it in a time of 4 hours 1 minute 11 seconds which to be honest was a bit of a disappointment but I know exactly where I went wrong. However, I ran non stop without a standing or walking break to prove the body can run non-stop during a marathon and prove some people wrong that told me I would need some walking breaks. See my report below.

It has been a long hard road full of injuries, most of which were avoidable but being a novice, and forgetting my age, made mistake after mistake so thought I may pass on some of what I learnt here.

I had a number of runners knee problems when I first started due to not training correctly and not fully understanding what the body can and canít do once you get a bit older and into you 40ís.

There is real proper science behind running and although I donít normally follow these sorts of things, to preserve the body long term I have had to follow a few of them but discarded other things which seem over the top. Some works for one person and others for another.

The First Runs
First up I ran home a few times and was absolutely shattered. I tried my hand at a 10km beach run after doing 3 run homes from work and felt pretty good.

Orewa Quarter Marathon
My wife then saw that there was an Orewa Quarter and Half Marathon going on the following week and suggested I enter it. Man was it hard. I was drawn into the false sense of security having run 10km the week before. If finished it but the in the afternoon had a big energy crash which lasted for about half the week. My introduction to the body shutting itself down after over exertion.

Rotorua Half Marathon
Next up I decided to enter the Half Marathon at Rotorua. I had seriously poor build up training as you can see from my records below and the week before I ran, I couldn't even walk! I was on crutches with serious runners knee again. However, I had booked an expensive hotel and paid for the run so I was going to do it.

I brought the special flexi tape to tape up my knees, bandaged them, brought myself a pair of proper running shoes and hit the course. After a few km's, I felt good and ran off the pain and completed the race without any walking in 1.53.17. The joy of completing it was quite overwhelming and quite tearful for me which was a surprise but I liked the feeling of completing something I never thought I would.

I spent 3 months recovering from bad knees however and used the time between this and the Auckland Marathon training to build an award winning VW Beetle Hot Rod which would go on to win the biggest New Zealand Hot Rod Show possible so worth the running downtime :-)

Auckland Marathon Training Starts Here
I started to train for the full Auckland Marathon 3 months after the half marathon I had run it and decided it was a good opportunity to run for World Vision. I had looked at running for them the first year they started being involved in the Auckland Marathon but despite good intentions, kept chickening out as it seemed to much training, effort, commitment etc etc etc. All things I am good at but maybe not the right time or just to damn scary to do.

I started from scratch and read a few blogs and websites about training and most people recommend something called the Fartlek  training including the Auckland Marathon training guide. However, this all seemed a bit to much for what I wanted to do so took on aspects of all sorts of plans and ways to eat and did my own thing - not uncommon for me!

I started off small distances and built them up over the weeks with a set plan. As usual I record and log everything to look back on which is a very good idea to do. Helps with future planning and where things went wrong if you want to do it again.

North Shore Half Marathon & Devonport 25km Classic as part of increased training
I added in a Half Marathon on the North Shore which I completed in pouring rain and was thoroughly miserable but beat my Rotorua time and got 1.52.50. Next up I did the Devonport Classic as part of my increased training and did that in 2.11.12.

By now I was flying and 3 weeks later I ran 32km (actually 31km and walked the last km)

I felt super fit at this point and set my goal on breaking the 4 hours time at the marathon with a hopeful 3.45 if I was lucky.

The night before I kitted out my Toyota Previa people carrier with a bed, supplies and makeshift toilet (yogurt tub!) and parked in the Devonport ferry terminal carpark at the start so had access to the public toilets for big jobbies :-) It was the morning of the Rugby World Cup so got very busy and noisy early with the big screens the Marathon organisers erected for the marathon runners.

Up I got and pretty much to the front of the start as heaps of people were still watching the game so the whole start in the dark was a bit hap hazard with a lot of people waiting for the gun to go off before legging it to the cross over the line to start, grabbing extra important seconds of the rugby final before their race timer chip kicked in as they crossed the start line.

I kept up the pace and got to the top of the harbour bridge which was 15km at a 5 minute pace (1.15). Between the top of the bridge and halfway point, I went into lala land and slowed right down completing the first section at 1.50.20 which although better than previously run to that point, ultimately cost me my 4 hours break point I think.

I tried to catch the time back up but it was gone and for the final 1 km, it took all I had to finish in 4.01.11. Disappointing but good to finish and I didn't walk once or stop for a drink. I run with fluid in my backpack which is a lifesaver.

I also managed to raise a heap of money for World Visions 6 to 1 food program in conjunction with the UN so that amounted to about $16100 all up I think it was. A worth while experience.



   


1 = OREWA QUARTER MARATHON
DATE
DISTANCE
TIME
PACE
EVENT
My Running Week starts SATURDAY & ends FRIDAY
WEEK 1
17/03/15
3.69 km
22.30
6.05
18/03/15
-
-
-
3.69km bike ride x 2 - nearly got killed 3 times !!!
WEEK 2
26/03/15
3.69 km
20.30
5.33
WEEK 3
01/04/15
3.69 km
19.15
5.13
03/04/15
10 km
56.15
5.37
beach run
WEEK 4
xx
-
-
-
FORGOT TO RUN
WEEK 5
12/04/15
10.5 km
59.30
5.40
OREWA QUARTER MARATHON - Absolutely shattered !!!

2 = ROTORUA HALF MARATHON
(started straight after Orewa Quarter Marathon)
DATE
DISTANCE
TIME
PACE
EVENT
(WEEK 5)
16/04/15
15.4 km
1.31.00
5.54
WEEK 6
20/04/15
5
25.56
5.11
22/04/15
5
25.06
5.01
9km aborted @ 5 - sore knee
24/04/15
-
-
-
15km bike ride
WEEK 7
27/04/15
11 + 11 + 5
59.50 + 32.38
5.26
11km run & 11km bike ride (32.06 mins) 5 km run (32.38 mins)
Seriously bad runners knee after this intense work out - Over did the training & couldn't walk including leading up to the day before the half marathon !!! Heavily strapped knees to compete.
WEEK 8
02/05/15
21.1
1.53.17
5.22
ROTORUA HALF MARATHON - Better than expected run !!!
(WEEK 8)
TRAINING / RECOVERY
05/05/15
-
-
-
3.69km bike ride x 2 (small hill)

3 = NORTH SHORE HALF MARATHON
4 = DEVONPORT 25km CLASSIC
5 = AUCKLAND FULL MARATHON
(3 & 4 were part of my Auckland Full Marathon running schedule)
DATE
DISTANCE
TIME
PACE
EVENT
My Running Week starts SATURDAY & ends FRIDAY
WEEK 1
11/07/15
week 1 train - FORGOT TO RUN
WEEK 2
18/07/15
5 km
29.00
5.48
build up train
20/07/15
5 km
27.00
5.24
build up train
21/07/15
5 km
26.30
5.18
build up train
23/07/15
7 km
35.30
5.04
build up train
24/07/15
7 km
35.20
5.02
build up train
WEEK 3
26/07/15
9 km
48.00
5.20
build up train
28/07/15
7 km
34.45
4.57
build up train
29/07/15
0.5 km
-
-
ABORTED 5km run - bad knees
31/07/15
2 km
-
-
Slow run with Wife to recover - carry over to week 4
WEEK 4
01/08/15
2 km
-
-
Slow run with Wife to recover
03/08/15
2 km
-
-
Slow run with Wife to recover
04/08/15
2 km
-
-
Slow run with Wife to recover
05/08/15
2 km
-
-
Slow run with Wife to recover
WEEK 5
08/08/15
5 km
25.45
5.09
build up knees slow run
09/08/15
5 km
25.50
5.10
build up knees slow run
11/08/15
5 km
25.10
5.02
build up knees slow run
12/08/15
5 km
25.30
5.06
build up pace run not looking at watch till end
14/08/15
7 km
33.30
4.47
comfortable run not looking at watch till end
WEEK 6
15/08/15
9 km
44.30
4.56
comfortable run not looking at watch till end
20/08/15
9 km
48.00
5.20
slow run as sore not looking at watch till end
WEEK 7
22/08/15
14 km
1.18.17
5.35
slow run
24/08/15
11 km
59.30
5.24
slow hill run not looking at watch till end
26/08/15
12.12 km
1.04.50
5.17
big slow hill run
27/08/15
14 km
1.09
4.55
standard running
WEEK 8
30/08/15
10.08 km
52.20
5.11
hard double hill run
01/09/15
7 km
34.20
4.54
standard running
1 km
4.50
4.50
extra 1km run after 7km stop (then 1km walk)
WEEK 9
06/09/15
21.1 km
1.52.50
5.20
NORTH SHORE HALF MARATHON - miserable wet rainy day !!!
06/09/15
2 km
-
-
2km trot to car and back
5 km
-
-
5km trot with the wife in her race
2 km
-
-
2km walk back after race
10/09/15
5 km
24.00
4.48
Aborted 6km run @ 5.5km bad knees
WEEK 10
12/09/15
8 km
-
-
run round estuary with daughter @ her pace - 47.30 mins
14/09/15
8.73 km
42.45
4.59
standard running
16/09/15
16 km
1.21.00
5.03
standard running
WEEK 11
20/09/15
25 km
2.11.12
5.14
DEVONPORT CLASSIC 25km - Happy with quickpace on this one
23/09/15
9 km
43.00
4.46
standard running
WEEK 12
26/09/15
30.21 km
3.00.00
5.57
long run - slow pace (last 8km bit with daughter)
29/09/15
8.73 km
41.30
4.50
standard running
WEEK 13
03/10/15
28.57 km
2.36.00
5.27
long run - faster pace - went for 30km but gave up
06/10/15
11.05 km
52.45
4.45
standard running - faster pace with big hill @ 9km
08/10/15
WEEK 14
Begin Tapper week after big run
11/10/15
32 km
3.10.00
5.56
long run - slowest pace possible - 31 km in 3 hours - 1 km walk
15/10/15
8.73 km
40.20
4.37
standard running
16/10/15
21.1 km
1.57.00
5.32
Big hill run x 3 with and extra 1km end walk to 22.1km
WEEK 15
2nd Tapper week
17/10/15
10 km
-
-
slow run with daughter, pushing her bike !!
19/10/15
-
-
-
20 km cross training bike ride with big hill (57 mins - big hill)
20/10/15
10 km
48.00
4.48
10km slow run followed by 10km bike ride flat (26.30 mins)
21/10/15
8 km
39.00
4.52
8km slow run followed by 8km bike ride flat (21.11 mins)
WEEK 16
Final Tapper week
25/10/15
11.5 km
59.00
5.07
Trying to keep to 5 min Km Pace - includes big hill
26/10/15
8.73 km
43.39
5.00
Trying to keep to 5 min Km Pace
27/10/15
5 km
25.33
5.06
Trying to keep to 5 min Km Pace
28/10/15
5 km
24.56
4.59
Trying to keep to 5 min Km Pace
WEEK 17
01/11/15
42.2 km
4.01.11
5.42
AUCKLAND FULL MARATHON - missed my time limit by 1.11 mins
RECOVER 1
(WEEK 17)
TRAINING / RECOVERY - 10 days minimum NO RUNNING
02/11/15
-
-
-
lots of gardening, car building & moving - no runs / other exercise
RECOVER 2
(WEEK 18)
TRAINING / RECOVERY
11/11/15
8 km
36.24
4.33
Anti clockwise esturay - first short run after Marathon - fast
RECOVER 3
(WEEK 19)
TRAINING / RECOVERY - GENERAL RUN
19/11/15
10 km
47.10
4.43
10 km Clockwise Estury/warehouse roundabout run


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