Email = bionicrunner1971@gmail.com

ROTORUA MARATHON TRAINING - 29th April 2016


5 months and 29 days after running the Auckland Marathon, I embarked on my second marathon a little earlier than expected. I was meant to be running 1 marathon a year till I was 50 but after getting so fit, it seemed a shame to waste it and felt I could achieve way more than expected and push myself further than ever before. Therefore 1 marathon a year till 50 turned out to be 5 marathons in a year to aim for and then after that, who knows.

I let my fitness slightly lapse for 3 months after the Auckland Marathon as it was Christmas, my parents were visiting from the UK and I had a bog car show to get my second Volksrod ready for which was the Kumeu Hot Rod Show in January 2016 which I won.

Come February I had already missed about 4 weeks of the Rotorua Marathon training so I started to get back into it quite quickly. However, it all came to an abrupt end when I foolishly jumped off my car into a doorway of my garage rolling my ankle severely putting me in hospital for xrays and a suspected broken ankle. It turned out to be severely sprained which was sort of good news. I ended up on crutches unable to walk for 2 weeks with a further 2 weeks minimum recovery and suggested 6 weeks recovery time. This was never going to work for me as I had a job to do so started running gently on it and built it up gradually.

Eventually I got up to speed and stepped up the running and started getting faster and faster breaking personal record after record and the ankle got stronger and stronger. Unfortunately this lured me into a false sense of security and I set my goals for the Rotorua Marathon way higher than I should.

My goal was 3.45 and dreamed of a 3.30 after following the route on google maps and thought the hill in the middle was nothing compared to the Auckland bridge and steady gradient from Devonport to the bridge. How wrong I was.

The run plan was 5 min pace for the first 15km like the Auckland Marathon and then complete the first half up to 21.1km in a race lan of 1.47. I did that in 1.46.45 but by the time I got to the top of the hill at the halfway point, I was shattered. I had run the Auckland Marathon to the top of the bridge and practiced that to the point of the bridge but Rotorua was another 6.1km on so a lot more energy expended for which I hadn't practice for.

I ran down the hill the other side but by 27km I had the same steep climb up another similar acceding hill so by the time I headed down the other side, I had to start walking which is a huge no no for someone like me. I was sort of beaten and even ended up texting my wife to say forget about meeting me at 3.45 after it started, and to the extent telling her I don't think I'm even going to break 4 hours but at this point I didn't care. I just thought well I'll complete it and have done 2 in less than 6 months.

I soldiered on and got myself in the correct frame of mind again and ran non stop to the end although at 41km, I started to fade, see double, get dizzy and think to myself I wonder if I'll still get a medal if the ambulance guys drive me over the line if I pass out. I saw the end and just managed to finish the course in 3.55.38 by my GPS watch before I was completely done.

I met up with my wife and daughter who were waiting for me and nearly collapsed in a heap. My wife asked if I needed the medic but it was more that I came over all emotional and tried to hide it. I think I was happy I finished and survived and quite proud I completed a second Marathon so soon after the first.

It wasn't a bad run, just poorly planned even though I thought I had planned it really well. The next one will be a challenge in Cambodia but I have absolutely no expectations for that one apart from finishing in the 100 degree Fahrenheit heat.




ROTORUA FULL MARATHON
(Rotorua Full Marathon running schedule)
DATE
DISTANCE
TIME
PACE
EVENT
My Running Week starts SATURDAY & ends FRIDAY
WEEK 1
09/01/16
NO RUN - BUSY WITH FAMILY & CAR SHOWS
WEEK 2
16/01/16
NO RUN - BUSY WITH FAMILY & CAR SHOWS
WEEK 3
23/01/16
NO RUN - BUSY WITH FAMILY & CAR SHOWS
WEEK 4
01/02/16
5 km
25.34
5.07
Gentle back into it run
04/02/16
8 km
44.48
5.36
Gentle back into it longer run
WEEK 5
08/02/16
8 km
39.57
4.59
Clockwise Estuary Run - fast pace
SERIOUS ANKLE INJURY AFTER RUN on 8/2/16
No further running as on crutches and no walking
WEEK 6
NO PROPER RUNNING AS STILL ON CRUTCHES TILL Tuesday 16th !!
Meant to be laid up till end February
19/02/16
5 km
29.30
5.54
Gentle slow run to stretch ankle movement - couldn't help myself
WEEK 7
20/02/16
5 km
26.50
5.22
Gentle slow run to stretch ankle movement
21/02/16
8.5 km
46.00
5.24
Gentle slow LONGER run to stretch ankle movement
22/02/16
8.36 km
46.22
5.33
Gentle slow LONGER run with large hill to stretch ankle movement
24/02/16
5 km
25.21
5.04
Gentle slow run to stretch ankle movement
25/02/16
10 km
52.06
5.13
Gentle slow LONGER run to stretch ankle movement
WEEK 8
28/02/16
12 km
1.04.41
5.23
Gentle slow LONGER run with large hill to stretch ankle movement
29/02/16
10 km
51.21
5.08
Gentle slow LONGER run with large hill to stretch ankle movement
02/03/16
15 km
1.19.47
5.13
Gentle fast/slow LONGER run with large hill to stretch movement
WEEK 9
05/03/16
18 km
1.39.23
5.31
Gentle fast/slow LONGER run with large hill to stretch movement
08/03/16
10 km
50.09
5.01
Gentle but fast pace run with knee support
09/03/16
8 km
39.16
4.55
Match pre injury 8km time aim
10/03/16
12 km
59.10
4.56
Fast run for 1 hour 12km
WEEK 10
12/03/16
21.1 km
1.51.34
5.17
First big run trying for average 5.15 min pace - knee / ankle twinge
14/03/16
10 km
52.18
5.14
slow run after big run - ankle feeling tender
Ankle flaired up bad - no further running for the week !!!
WEEK 11
19/03/16
21.1 km
1.58.55
5.380
Aborted 25km run as GPS battery ran out at 22.5km
21/03/16
-
20 km bike
-
20 km bike ride - recovery exercise - intense pace
22/03/16
10 km
48.04
4.480
Fast 10km run home form work -very windy slowed down
24/03/16
10 km
49.00
4.540
Fast 10km run home form work -quite windy slowed down
WEEK 12
27/03/16
28 km
2.33.44
5.290
Very long Auckland Waterfront normal run
30/03/16
10 km
46.37
4.400
Very very fast pace run by mistake - unintentional
31/03/16
-
20km bike
-
20 km bike ride - recovery exercise - intense pace
01/04/16
10 km
49.32
4.570
Carried 3.2 ltr water on back as a test for Cambodia - no drinking
WEEK 13
03/04/16
22.5 km
2.13.59
5.590
Hill after hill run for 15km blew my legs out - overestimated planned 30km run - 3 short walks up a few hills!!! First time ever!!!
04/04/16
-
20km bike
-
20 km bike ride - recovery exercise - intense pace
06/04/16
10 km
45.47
4.350
Start off slow 5km-23.14 - First ever negative split 2nd-21.31
07/04/16
-
20km bike
-
20 km bike ride - recovery exercise - intense pace
WEEK 14
Begin Tapper week after big run
09/04/16
32 km
2.52.22
5.230
Basic big run - nothing special - better time than last time...
11/04/16
-
20km bike
-
20 km bike ride - recovery exercise - esturay SLOW
12/04/16
10 km
44.57
4.300
Very very fast pace to break 45 mins
14/04/16
10 km
46.26
4.390
Run home trying for 4.45 pace average - not fast
WEEK 15
2nd Tapper week
16/04/16
21.1 km
1.42.54
4.520
Super fast half Marathon distance on waterfront flat
19/04/16
10 km
47.33
4.460
DELIBERATELY SLOW - no effort or pushing - Anticlockwise in dark
21/04/16
10 km
48.05
4.480
DELIBERATELY SLOW - no effort or pushing - Anticlockwise in dark
WEEK 16
Final Tapper week
25/04/16
8 km
38.35
4.490
DELIBERATELY SLOW PACE - trying for 5 min - VERY SORE KNEES
26/04/16
6 km
29.16
4.530
DELIBERATELY SLOW PACE - trying for 5 min - VERY SORE KNEES
29/04/16
1 km
-
-
Black Sabbath Concert - run to venue
WEEK 17
30/04/16
42.2 km
3.55.38
5.35
ROTORUA FULL MARATHON
AIMED FOR A FINISH OF 3.47 and HALF DISTANCE OF 1.47
WITH A PACE OF 5.22 min a Km
Did Half distance in 1.46.45 but blew out after 29km due to
not accounding for a few very steep hills!!!! 3rd time lucky
RECOVER 1
(WEEK 17)
TRAINING / RECOVERY - 10 days minimum - relaxed slow running
01/05/16
3 km
-
-
Iron Maiden Concert - run to venue, 3.5 hours standing & jumping
04/05/16
7 km
36.02
5.09
DELIBERATELY SLOW RECOVERY PACE - trying for 5.20 min
RECOVER 2
(WEEK 18)
TRAINING / RECOVERY
07/05/16
-
-
-
lots of gardening, car building & moving - no runs / other exercise
09/05/16
1.5 km
-
-
Run back from garage  - non stop - approx 8 mins
09/05/16
10 km
50.27
5.03
DELIBERATELY SLOW RECOVERY PACE - trying for 5.20 min

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