Saturday, 30 March 2013

26 days to go - four week training plan kicking in...

This is how I see myself in four weeks.
The four week training plan now needs to kick in as the London Marathon is but a month away. I have recieved my confirmation letter, a magazine and some other bits. Looks like I will be going to collect my number and a Lucozade goodie bag (need to pay for it) that has drinks and snacks appropriate for the run a day before the run. The sports drink of choice during the London Marathon is Lucozade, the staple of any liquid diet when one is ill (at least that's how I remember it!) - but they have expanded their range to include a whole load of other potentially, useful stuff. I am especially intrigued with the cherry flavoured drink.

However, I have been using the System In Sport (SIS) range of products since my training started so will be switching to Lucozade and I hope it doesn't cause me any problems! Either way, I need to keep my fluid intake up.

Or so I have been told.....

Still not at 100% but am confident that the last four weeks' training will get me there.

Looking at the published London Marathon magazine, my final 4-week plan is something like this:

4 weeks to go
Mon - Rest
Tue - 30 mins easy run
Wed - Rest
Thu - 1 mile easy run, 4 miles half-marathon-pace, 1-mile easy run
Fri - Stretching
Sat or Sun - 20 miles long run (my final long run)

3 weeks to go
Mon - Rest
Tue - 30 mins easy run
Wed - Rest
Thu - 2 miles easy run, 4 miles half-marathon-pace, 2-mile easy run
Fri - Stretching
Sat or Sun - 13 miles long run (practise marathon pace)

2 weeks to go
Mon - Rest
Tue - 30 mins easy run
Wed - Rest
Thu - 1 mile easy run, 5x (2 mins intermediate running, 2 mins easy run), 1 mile easy run
Fri - Stretching
Sat or Sun - 8 miles easy run

Race week
Mon - 10 mins easy run, 20 mins half-marathon-pace, 10 mins marathon pace
Tue - Rest
Wed - 20 mins easy run
Thu - Rest
Fri - 20 mins easy run
Sat - Gentle stretching
Sun - RACE DAY!

Getting my gear prepped for tomorrow's final long run - some choice tracks on my new Nexus 4 and a bottle of two of lucozade and I should be good to go. Just hope it doesn't snow, tomorrow! Still, many thanks to all the support I have recieved so far. They have been very encouraging and makes the whole project worthwhile. Keep the donations coming, talk to friends and family and anyone else who would be interested!

Run Ming Run!
Last distance run: 6.55 km
Duration: 41.24
Pace: 7:16 min/km
Total run so far: 256.12 km

Please sponsor me for the London 2013 Marathon, click here.

Thursday, 21 March 2013

Bro-Hugs. Shout outs to all who have donated.


You guys are amazing. I will update this post with details and thanks to all those who have sponsored me so far....I still need more donations but it's been great so far.

You guys deserve this - no, really.
Thank you all for the sponsorship so far. I just wanted to give people a shout out, a mention and a virtual hug for the monies donated. Each and everyone, I thank you all and if you're reading this and haven't yet donated - please do so, I am running for Mapaction - a unique, high-impact humanitarian mapping charity.

To some special bro-hugs:

  • The first bro-hug goes to George Kearney who sponsored me first. Thanks George, you're a star and I will come over to visit!
  • The biggest bro-hug goes to, well my brother, Hung who anted up £100 the highest single donation so far. Cheers Bro!
  • Recently joined by Karl Hennerman from MapAction who also anted up £100!

To the roll call of cool people so far


Kong yau £10.00 (+ £2.50 giftaid)
21.04.13 Good luck for today

Nikki & Damian Hoath £10.00 (+ £2.50 giftaid)
19.04.13 Good luck Ming! :)

Michelle Morgan £10.00 (+ £2.50 giftaid)
19.04.13 Best of luck Ming, no easy task I am sure, but you will do great! Hopefully spot you in the crowds from the comforf of my sofa ;-)

Peter Dean £20.00 (+ £5.00 giftaid)
19.04.13 Very best wishes Ming

Cecily £20.00 (+ £5.00 giftaid)
19.04.13 I guess it's a little more strenuous than the torch relay - but far more worthwhile. Well done.

Anonymous £5.00 (+ £1.25 giftaid)
18.04.13

Muzz
£20.00 (+ £5.00 giftaid)
18.04.13 Good luck mate

Anonymous £30.00 (+ £7.50 giftaid)
18.04.13

Scott Boyd £20.00
17.04.13

Dave H £25.00 (+ £6.25 giftaid)
17.04.13 Go Ming Go!

Ollie & Alex Coleman £50.00 (+ £12.50 giftaid)
17.04.13 Best luck for Sunday for Sir Mingus of the Torch, we'll be cheering you on!

John, Emma & Robert
£50.00
17.04.13 runmingrun!

Peter S £10.00 (+ £2.50 giftaid)
17.04.13 Good luck Ming, I can't wait to hear all about it.

Anna £15.00 (+ £3.75 giftaid)
17.04.13

Beth Cox £10.00 (+ £2.50 giftaid)
17.04.13 Good luck!! Hope you get the time you want :-)

Ivor £10.00 (+ £2.50 giftaid)
16.04.13 Go Ming!

Lynne Merrington £20.00 (+ £5.00 giftaid)
15.04.13 Good luck Ming, hope you enjoy it!

David McLean £25.00 (+ £6.25 giftaid)
15.04.13 Better late than never! Good luck Ming - if the weather's nice i'll be near Rotherhithe tube station cheering you on!

Spilla £10.00 (+ £2.50 giftaid)
15.04.13 Have a good one Ming.

Kamay Li
£10.00 (+ £2.50 giftaid)
14.04.13 So proud of you cousin Ming! :D Best of luck with your race and your fundraising! Lots of love, Kamay

Ken £10.00 (+ £2.50 giftaid)
14.04.13 Good Luck Ming

Ant £20.00 (+ £5.00 giftaid)
14.04.13 Good luck Ming, rather you than me :-)

Karl £100.00 (+ £25.00 giftaid)
14.04.13

James Light £20.00 (+ £5.00 giftaid)
11/04/2013 Best of luck Ming.

Pete and Mo
 £20.00 (+ £5.00 giftaid)     
07/04/2013 Good effort Ming - good luck on the day.
    
Vickie White
£20.00 (+ £5.00 giftaid)
07/04/2013 Mingle, can't be any worse than that run into the palace, can it?! All the best, Vickie, Mark and Mungo XX    

Alicia
£10.00 (+ £2.50 giftaid)
02/04/2013 Good luck Ming!

Vicky Stipetic £10.00 (+ £2.50 giftaid)
28/03/2013 Good luck Ming! You can do it!!!

Joe Davison
£20.00 (+ £5.00 giftaid)
25/03/2013 Go Ming! Pretend you're running away from one of my (on target) shots - ok, more realistically, just keep running!
Ming says: No football for me for a week at least!

25.03.13 Great work Ming. Best of luck on training and completing the race.

25.03.13 I hope this is enough for an XL engine and additional heatsinks
Ming says: I need to feed the C-Bill/MC monster!

25.03.13 Good luck Ming!

24.03.13 Good luck. Sure all your training will pay off.

23.03.13 Go Ming Go

23.03.13 Good luck, Ming! When the going gets tough remember that pain is temporary but pride lasts forever.
22.03.13 Run, Ming, Run!
Ming says: Fellow geek, Linux fan and all round cool guy. Cheers!

20.03.13 Gio Ming! You crazy man. We'll be cheering/chuckling. Girls can't wait. Keep up the training x
Ming says: my family from my mother's side. Includes my God daughter. Lovely people. Joel beat me in the Berko half-marathon and he started 10 minutes after me. Cheers!
15.03.13 Good luck!
Ming says: Thank you Pete! 
16.02.13 Very best of luck Ming, for a very special cause
Ming says: Thanks T and S. S: we'll take good care of Tony in MapAction! He'll be put to good use. 
04.02.13 Good Luck Mate!
Ming says: Thanks Iain - I will finish even if it means walking!
14.01.13 Best of luck. Hope you enjoy it !?!
Ming says: Cheers Pete, I will enjoy it, rain or shine. 
19.12.12 Go bro
Ming says: Cheers a bunch bro!!!!
16.12.12 Good luck with the training and have fun!
Ming says: Thanks Anh, you're a star. 
06.12.12 Go cousin! From Auntie, Nick, Wing, Brandon, Jason&Lily xxxx
Ming says: I love my cousins!

03.12.12 Best of luck Ming!!!!
Ming say: I need that and energy too!
  
02.12.12 Fly Ming, Fly!
Ming Says: I will Mr Forde, I will fly, like the wind. 
01.12.12 Well done Ming - a fantastic Charity to be slogging this out for!
Ming says: Thank you and yes, I am very proud of representing them. 
 28.11.12 Good luck matey!
Ming says: Thank you Matt, can't wait. 
27.11.12 Good Luck
Ming says: Cheers Rowena. 
27.11.12 Good luck with the training Ming

26.11.12
 
26.11.12 Enjoy the challenge Ming! (I think I'd rather cycle it myself ...)

26.11.12 £1 a mile seems fair. Joel normally does the Berkhamsted Half Marathon where I'm usually a marshal. It's an official warm up event for the London Marathon and might be worth thinking about it.

26.11.12 Good luck Ming

26.11.12 Good luck!

26.11.12 Good luck from all at Esri UK!

25.11.12 Proud of you cous xx

23.11.12 Good luck Ming!

23.11.12 Good Luck

19.11.12 What a guy you are you got bitten once with those feet of yours walking now you are back for more running. Wow-Well done! Regards George

Sunday, 17 March 2013

34 days to go and new shoes

Oh yeah....
Right, after my antics with my knee and the half-marathon, I decided it was time to get some new shoes. My Saucony trail shoes have been great but anything more than a half-marathon and they show their limitations. So, I went into our local running shop, 'Up and Running' and asked for some new shoes. On the machine I go to check my stride, gait and whatever.

Yes, indeedy - new shoes with some support:

Here's the science bit:
I am mild to moderate overpronator. This means the my arch will collapse through the gait cycle and the foot will roll inwards excessively. 60-80% of all runners overpronate. Support shoes are characterised by additional support features on the inside of the shoe.

At £80.00 a go, they better be worth it.

Finally, decided to give 'RunKeeper' a twirl on my new Nexus 4. I like the new phone as its performance is superb with the JellyBean edition of Android. I decided on a slightly different route, one that I estimated to be about 15 km. The Nexus 4 fitted into the iPod pouch snugly and I had a 500 ml bottle strapped to my side. Off I went on my sunday run. It rained and it was wet and I took it slow. There was some messing about as I need to sort out the cats, the laundry and other things but I was finally out and on my run by 08:15 am.

Didn't run with music this time, just RunKeeper giving me an update every 90 seconds on my pace and time. Quite useful to help me develop a better and a more sustainable pace. I had to make a couple of detours as the path / road was flooded.

Last distance run: 14.88 km
Duration: 01:44.06
Pace: 8.4 km /hr
Total run so far: 249.97 km

Please sponsor me for the London 2013 Marathon, click here.

Friday, 15 March 2013

36 Days to go - run Ming run.


These guys paced me...

It is meant to be spring but it is a wet and a cold start.

Off I went for my quick lunch-time circuit. I was buoyed by the fact that I had satay chicken for lunch to look forward to when I got back.

A good run for me but the canal side was quite muddy and slippy. Still, a light misty rain isn't the worst thing to run in.

Last distance run: 08.00 km
Duration: 45:12
Pace: 8.0km /hr
Total run so far: 255.09 km

Please sponsor me for the London 2013 Marathon, click here.

Monday, 11 March 2013

37 Days to go and OUCH - my knee hurts

Phew it wasn't easy....
I completed the Berkhamsted Half Marathon in two hours and ten minutes, slower than I had expected but based on the previous week's result in the 10K; I wasn't surprised. The 'flu was hard to shake off.

However, I am pleased with the result. The start was slow for me but I deliberately did so to ensure that I had enough energy to get round. However, slowing down too much feels like using up even more energy so this is something that I need to work on.

Taking on fluids and food during the run is something that I need to work on as I am not used to it. Most of my runs (even half-marathons) I have gotten round with what I had to eat/drink just before the race. Usually, I am working off what I had consumed the night before. While cramming in a massive amount of pasta the night before the half-marathon (thanks Tammy, Tony, Russ and Jan for sorting this out) probably wasn't ideal but still useful preparation - taking on sustenance during a run is a sound idea. Especially when the body starts to run out of energy and you hit the wall....

This bowl and about another three more please - it's fuel isn't it?

Hurt my left knee though - mainly due to the last mile and a bit which is downhill. As soon as I stopped running it started to hurt. I mean really hurt, to the point where I was hobbling. Not good. My muscles were tired but I knew that they would be fine in a day or so but this was different. Ouch

Sad panda.

hurt knee means sad panda..
 So to cheer me up, some of my friends had already organised a lunch meet-up and I busied myself with roast pork, roasties and some of the best pork crackling I have tasted.

Happy panda now.

Need to take it easy over the next week or so and I also need to get hold of some new shoes. My current pair of running shoes are Saucony but are neutral so they don't support my foot/instep. I need to get a pair that does.

Last distance run: 21.09 km
Duration: 02:10:0
Pace: 10.0km /hr
Total run so far: 247.09 km

Please sponsor me for the London 2013 Marathon, click here.

Friday, 1 March 2013

50 Days to go - freezing run; wheezing lungs and some dim sum

On some days, I sound like Anakin...
Ok, suffering the flu and it's after-effects isn't nice. I did the first 10K of 2013 and finished with a time of 58 minutes - much slower than I expected, was planning on a 45 minutes run and ten minutes slower than my previous time. So a bit disappointed for sure but I couldn't get my speed up and coughing hard enough to fall over didn't help. However, I did keep up my pace albeit a slow one and one thing that I need to do in the marathon is to keep my pace and don't stop. The end of the run had the organisers dish out mars bars (yum) and some milkshake-type drink, vanilla flavour I believe.

I drank this - it good

'Goodness shakes', vanilla flavour went down a treat. Very nice, cold and delicious. With the run finished, I went to see some friends and they took me and the missus out for a slap-up dim sum. An excellent end to the day.

I ate most of it.. oh yes, I did..!


This sunday, I have a half-marathon - a nice milestone and coming just seven days after this run. It's meant to be hilly too.

In terms of prep work, no running for me this week (or football) - but eating plenty of carbs and drinking plenty of water.

A wee bit nervous but I can't wait. Wish me luck.

Last distance run: 10 km
Duration: 58:01 minutes
Pace: 10.0km /hr
Total run so far: 226.0 km

Please sponsor me for the London 2013 Marathon, click here.