Marathon training week 9

After 12 days of no running due to the flu training resumed last week and all my goal runs were completed. The main two being my 5km parkrun on Saturday and a long run on Sunday.

Parkrun on Saturday was run in 19:23 about 2 min outside my best, however I was more than happy to get through the run. Sunday I managed 1:30 along th breach at 4:45 min/km which was nice for the confidence.

This week normally programming resumes with a simple routine.

Monday – Rest

Tuesday – Hill repeats

Wednesday – Strength

Thursday – Rest

Friday – Long run (2 hour 30 min)

Saturday – Rest

Sunday – Intervals (8 x 4 min 90 sec recovery)

Hoping to fast track training to be back on track towards the marathon. Will need to ramp up my long runs quickly over the next 3-4 weeks.

If I get through this week I’ll be confident I can get back to peak fitness by the marathon start day. Looking forward to testing myself anyway.

Marathon training week 5

Running went almost to plan this week with my planned runs all getting completed until this morning. Woke up this morning for my long run feeling sick, had a bad headache and zero energy. So I missed my long run which is disappointing but overall it won’t have a major effect on my program. Otherwise things went to plan with my Hills session Tuesday and my intervals on Friday the other key sessions.

I ran a parkrun on Saturday just for fun and ran a great race. I wasn’t planning on having a peak effort but I rolled through the first km in 3:40 and felt great, after which I passed a couple of runners and decided to put the foot down for a while. Soon found myself leading and decided to push to the finish which I got to in a new PB of 17:21. Pretty happy with that result, I like to use parkrun as a fitness gauge occassionly and just test where I am in my running

Week 5 has a similar theme as recent weeks however I plane to make up a little from my missed long run tomorrow with a race pace hour run instead of a recovery run.

Monday –  Marathon race pace hour

Tuesday – Rest

Wednesday – Hill repeats

Thursday – Rest

Friday – Long run 2:40

Saturday – Rest

Sunday – Intervals (8 x 4 min 90 sec rest)

Again my focus is my three key sessions to build strength, speed and endurance. Plenty of rest placed throughout the program to keep me fresh and simplify my running.

Happy running this week.

Review – Gladsoles Trail 2.0

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I recently took delivery of a new pair of Gladsoles trail 2.0 sandals. Gladsoles website simply calls these Trails, I’ve added the 2.0 to differentiate from the first pair of Gladsoles Trails I owned as the sole is different and the run is slightly different. Don’t be confused if ordering these, you’ve been warned.

The Gladsoles trail 2.0 is an 8mm Vibram Gumlite sole custom made to your individual tracing of your feet that ensures a perfect fit. They are a natural zero drop huarache sandal. 8mm is not a lot of rubber under foot, but it is enough and it’s enough to give you a great running experience.

In the time I’ve owned these sandals I’ve given them 79km of use. 79km over seven runs on a variety of terrain. First thing I notice about these sandals is they are slightly less flexible then the previous Gladsoles I’ve run in. This was reiterated by Rich at Gladsoles when I asked the difference in the sole, in his words, the Vibram Gumlite sole is denser and will take longer to cold to your foot but provide slightly more protection.

The denser sole certainly takes a little longer to mold to your feet however this doesn’t impact comfort a whole lot in the early runs. Straight away these sandals felt very familiar and easy to run in, once lacing was perfected the running experience is very natural. It is true to say that sandals become better the longer you wear them, my last pair ran 1100km in total and only as the sole started to break down in the last 100km did they not feel great. I anticipate this denser sole will last more than 1100km. The absence of a mid sole compared with regular running shoes is the reason why they last longer.

The Vibram Gumlite sole definitely gives more protection from objects under foot. This is  a big plus for this sandal, the extra protection allows for a more confident foot landing over trail terrain in particular. Ground feel is still amazing  despite the extra protection and slightly less flexibility.

I have run a number of runs over road, trails and beach in these sandals so far and been very comfortable in them on all surfaces. Being winter in Australia I have completed these runs in Injinji toe socks as most of my running is done in early morning and cool conditions. I have run two 20km + long runs in these, a 5km race, a hill repeats session and a number of aerobic runs to give them a variety of runs. The slightly less flexible sole has no impact on the running experience, the Trail 2.0 is a joy to run in, they give a pure barefoot running experience allowing the foot to move freely in its natural state and is not limited  or controlled at all by the footwear. This denser sole offers a more confident ride which should translate into faster running over longer distances.

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The fit of Gladsoles is perfect, being custom made to your tracing the fit simply couldn’t be better. Getting the lacing correct is important though and will take a few attempts to get the feel right, once this is achieved they feel like an extension of your feet.

The vast majority of my runs is now done in these sandals as it was with the previous trail model. Currently in the early stages of a marathon preparation and these sandals will be my footwear of choice for all my longs leading up to this race and the race itself. the race is a beach and trail marathon with a large variety of terrain changes throughout, i have no doubt that the Trail 2.0’s will help me get the job done in training and on race day.

If you are transitioning from a regular running shoe with a high heel differential be patient. The barefoot running experience will change your life for the better if you transition correctly.

Gladsoles-NewTrail

 

 

 

 

When new running sandals are ordered!

This week I ordered myself a new pair of Gladsoles trail sandals. My current pair have now run 1100km and are showing major signs of wear on the sole. They are also starting to become quite thin and lost some of their structure meaning they aren’t as stable when running as previously. I am still currently running in them but they are ready for a change.

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Bear in mind they have run 1100km over every type of terrain possible with at least half these kilometres on roads. They have served me well and motivated my transition to minimal running because of the ride they offer. I’ve never had a pair of running shoes last 1100km, usually the midsole breaks down after 400-500km and sole material deteriorates in a similar time. My Gladsoles sandals costs half the price of some of the running shoes I have bought in my past and lasted twice as long. When I purchased these sandals I was planning on them complimenting my normal minimal running shoes and running in them occasionally and this is what I did for the first 12 months. As my transition to zero drop running progressed I ran more in sandals and now do most of my running in sandals.

The new Gladsoles trails that I have ordered use a new material to the original trail model I purchased about two years. I emailed Rich at Gladsoles about the difference and found out the new material is Vibram Gumlite which is a little more dense then the previous sole. It will take longer to mould to your feet, but provides a little more protection against sharp rocks. They are an 8 mm sole, the same as the previous trail model. I am looking forward to running in the denser sole as slightly more protection will be welcomed when on trails. When running in just an 8mm sole you get phenomenal ground feel but you do feel the rocks and sharp objects you run on.

With this information I ordered a new pair but was faced with the dilemma of which lace and lace lock colour to choose. This is a seriously tough decision as there are plenty to choose from. Previously I have used neon orange, neon green and yellow on my sandals and changed the lace colour a few times. For these sandals I have chosen olive green laces and a black lace lock.

I often get asked when running in sandals questions like, “How do you run in them?”  The truth is I don’t know how I ran in shoes that were heavy and inflexible for so many years. I am just as fast if not faster in sandals than shoes and I feel happier and more motivated to run when in sandals.

I’m looking forward to another 1000+km of running in these new sandals. In a weeks time I will start my focus on my next goal race being the Beach to Brother Trail marathon. I will be running this race in Gladsoles Sandals with olive green laces. This race offers a range of terrain, beach including both hard and soft sand, trail, roads and pathways before a 2.5km vertical climb to finish the event. It will be a tough event and one that I look forward to competing in.

 

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5km race win in sandals in 17:37

Goal Race – Beach to Brother Marathon

It’s taken me a while to decide on a new goal race, I was deciding between Sydney marathon and Beach to Brother marathon and have decided that Beach to Brother is the race I’m going to commit to. Main reason being it is something different to a road marathon in a big city and the second reason is it’s in my home town and I want to support the event.

Beach to Brother is in it’s second year this year and had a successful inaugural event. It has a variety of distances from marathon, half marathon, 10km and 5km which all finish at the the same point on top of North Brother mountain. The marathon starts at Town Beach in Port Macquarie NSW, which is where I live and follows the coastline south where it heads in land slightly before a 2.5km finish up a steep mountain trail. The race is predominantly on beach and trails before heading up a tough finish up the North Brother mountain trail.

I’m looking forward to testing myself with a 3-4 run per week schedule with my three goal runs being hills, intervals and an aerobic long run. If I run a fourth time in any week it will be slow recovery. I’ll be making my training specific with a 14 week preparation with a two week taper at the end. Hills will be important and my long runs will need to be over undulating terrain to prepare for the hills in the race and also incorporate less road and more beach and trail running. The preparation will start on June 19th for this event, leaving me a few weeks of continuing to refresh my mind and body before starting to focus on a race again.

My goal for this race is to break 3:45. I have run this type of time on a similar course at Red Rock to Coffs Jetty and feel that this type of time is achievable. I will need to train well and run my best to achieve this goal.

The other goal for this race is to complete the event in sandals. I am now completely transitioned to running in sandals and have no trouble running distances of this length in them. My training now is 60% Gladsoles trail sandals and 40% Carson Footwear Iguana racers and I aim to continue with this method for the long term. I am very confident that I can run any event just as fast or faster in sandals then closed shoes as I am now conditioned to running in them. The Carson Iguana Racers are the most comfortable pair of shoes I’ve worn let alone run in, I continue to run in these to add variety to my running but mainly because they are so comfortable and fun to run in.

Looking forward to a good result here at Beach to Brother and getting back into focussing on a race.

Some pictures from the Beach to brother Facebook page that show the terrain and beauty of the course.

 

 

Organisation and balance

Last week my total running was 8.3km over one run, I chased my tail all week because I had a university assessment due this morning that I didn’t start early enough and underestimated the time it would take to complete.

Life lesson: Be more organised so you can have balance and run more.

Good news is my assessment was completed late last night and I’m happy with it’s quality. this allowed me to run this morning.

Over the next few weeks I have a busy schedule with uni work, my business isn’t going to run itself and my family still need me. Sometimes running can’t be your focus as there is only so many hours in the day. With a busy 2-3 weeks coming up I’ll be aiming to get out and run three times per week and be on top of everything else in my life.

Balancing commitments in life can be hard, and learning to prioritise the most important things so you can achieve success. the next few weeks running will be a priority to take my mind off the more important and time bound things in my life. Running will always be important but without a goal race to train for currently my running is for fitness and enjoyment.

Hills and beach for this mornings run.

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Back running long

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Everyone that runs long distances knows the long run is the staple for building endurance and preparing for marathons and ultras. Without the long run the body won’t adapt to the long distances when we race. Without an immediate race goal it can be easy to forget the long run and focus on shorter runs, yesterday I chose to put in a long run just for the fun of it. My family already had plans so I was home alone and decided to go for a run.

I threw a few gels in my running belt and a bottle of water and off we went. Decided to run to the small town Lake Cathie near where I live, plan was to run there on the road and back along the beach. Was feeling good when I got there after about 50 min so I decided to keep going a bit longer and went to the next town Bonny Hills. Was just over 20km before I hit Rainbow Beach at Bonny Hills and turned for home which would be about 17km all along the beach with a slight detour to get around a water crossing that was too deep to pass. The first 20km was great down the road and a few walking trails, averaged about 4:30min/km and was running nicely. The return leg on the beach was beautiful, it was a magic day to be at the beach but running it for 17km was tough. there was a moderate head wind and some soft sand made it tough. I was happy to reach the end and make the short run to home from there.

Overall 39.6km at 4:42min/km was a long run I am happy with. This is now my longest run in sandals and my legs and feet felt fine for most of the run. Last 5km was hard going after such a long time on the beach but thats to be expected when you run long.

Keeping running my long runs is going to keep my endurance for when I do decide on a new race goal. A few of the races I had hoped to do don’t mix with my work schedule so I haven’t found one I really want to do in the near future yet. Enjoying running for fun and continuing to challenge myself to get out and run without the motivation of  goal race to push me. I managed six runs and just under 80km last week so this is working currently.

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How do my Barefoot sandals wear?

 

In October 2016 when I was having a serious lack of motivation I wrote “When you don’t want to run” and I also decided to make a change to my running and use my Gladsoles barefoot trail sandals as my major running shoes and use minimal shoes far less. Since that time I have accumulated 700km in the sandals across all surfaces however with a large part of this being on roads as i have been preparing for a marathon.

I didn’t run the marathon in the sandals as I haven’t run a distance equivalent to a marathon in the sandals and wanted to give myself the best chance of a fast time on race day.

Recently I have been looking at the wear of the sandals and have noticed that they differ from left to right sandal. the left sandal or the right sandal in the picture showing the bottom of the sandal has far less wear at the forefoot of the sandal than the right and more on the heel area. This indicates to me that my landing on the left is slightly different to the right and I am more likely to heel strike on the left foot. Recently I have been conscious of this and concentrating on my technique when i run to make each foots landing more symmetrical.

I am not concerned my heel striking. I don’t have a medical qualification however my experience with barefoot running is that the most important thing for me is to not over stride. If I am over striding I am more likely to land on the heel and this is something I need to improve however wearing a barefoot sandal and feeling much more of the ground contact then any shoe I have worn gives me greater feel of the contact point and will help me fix this area of my running.

The other interesting point is that the sandals are holding up beautifully to the running I have given them. Since October they have run over 700km and before this I estimate they have run 200km from when i bought them. I don’t believe they will need to be replaced anytime soon and may be able to have another 700km run in them before they need retiring. That’s a great advertisement for Gladsoles barefoot sandals.

If you are interested in a pair of Gladsoles sandals use “TheRunninger” coupon code for a 15% discount. Rich and the team at Gladsoles would love to help you #freethefeet.

Good Run W/E

Last weekend I had two of my most enjoyable for quite a while.

On Saturday I ran from my house towards the beach which is not unusual as I spend a lot of my running at the beach. I decided to warm up on my way to the beach and then do a 3km effort down the beach. The tide was low meaning the sand was hard and I put in 3km in about 3:40 min/km. From there I kept running a further kilometre and decided to exit the beach on a beach track that I’d never decided to go down before, this took me to the edge of my local golf course. Being early in the morning I decided to run through the golf course not expecting there was anyone playing golf just yet. It’s a nice picturesque course and it was enjoyable to run through the manicured lawns until there was a couple of groups of people playing. I managed to run to the edge of the course and avoid getting hit with a golf ball. From there a few kilometres more over the road till home and i had managed a 10km run with a 3km beach effort and run through the golf course to start my weekend.

Following day I had scheduled my virtual run for the Indigenous Marathon Foundation. this foundation teaches young aboriginal people about running and changes the lives of many who are seemingly stuck in a cycle of poverty, alcohol or domestic violence that they can change their lives with the power of running. At our event we were lucky enough to have one of their graduates join us who has changed his life through running and managed to run five international marathons all in good time. I had registered for a half marathon distance event, we had our running club set up a course with an undulating terrain over road and gravel through the local state forest. Temperature was close to 30 degrees celsius for the run meaning conditions were tough. This was not a race, it was a group of people running together for a good cause. I managed to run this course in 1hr 40 min which was a tough but enjoyable pace for a tough half marathon course in tough conditions.

I ran both these runs in my Gladsoles sandals, which I am doing almost all my running in currently. During this half marathon about half the course is over gravel road, when running over this terrain in sandals occasionally you can land on the ball of your foot on a sharp rock and you can feel some pain due to the minimalist style of the sandal. This possibly happened 20 times during this run (not a lot over 10km) and interestingly and coincidently every time on my left foot. Afterwards I have some slight bruising on the ball of my left foot. Nothing too intense that will stop me running.

Overall a great weekend of running, a mix of beach and bush and some great company to run a half marathon with. Enjoy your running.

 

When you don’t want to run

A few months ago I had a period where it was tough to go running, my motivation to go and run had been lacking and just didn’t feel like doing it. So I didn’t. For a month I didn’t run at all. Just couldn’t be bothered. I still volunteered at my local parkrun a couple of times, still searched Facebook and the internet for running related information, and still spent social time with my running friends, just didn’t run. They would all ask me if I was injured and why I wasn’t running. I told the truth, lacking motivation, can’t be bothered. They thought I was weird.

I run because I love to run. I didn’t start running to lose weight or gain fitness in the beginning. I started running because it’s what i have always loved to do since I was a child and have never really stopped. So it is weird for me to tell people I can’t be bothered to go for a run.

During this month I thought about going for a run a few times, my body clock will still wake me up early like a personal running alarm clock. I thought about running but just didn’t want to run. When I woke up in the mornings I drank coffee, or watched television or played Fifa on the xbox instead of running. Although it wasn’t satisfying me doing these things I wasn’t missing running so I didn’t go running.

After a month of no running I could feel myself lose fitness and beginning to put on weight. This didn’t bother me as I knew I could change this quickly when I returned to running. I needed to go running again, I needed to establish a short-term goal, I needed to kick-start my motivation again.

Over the past year I have not run very much in my Gladsoles sandals and preferred using minimal shoes as I have been chasing times and some race results.I have never believed I could run fast enough in race conditions in my sandals so I have run these races in shoes. I decided to put my sandals back on and go for a run. Close to barefoot, back to basics and just go for a run.

It was kind of liberating to run in the sandals again and in two months since that run I haven’t run in shoes. Returning to sandals has helped me regain my motivation. I am now back to running 4-5 times per week exclusively in the sandals. I now can’t wait to put the sandals on and run. A week ago I ran a parkrun in the sandals and ran 18:20 for the 5km (my PB is 17:39), disproving my own theory that I can’t run fast enough in the sandals. Hoping to get down to my PB again soon.

From not running for a month I discovered that I really want to run barefoot or as close to barefoot as I can. I had become unmotivated to go running but I still loved running. It’s helped me choose my path that I want to be a barefoot sandal runner and focus on improving my running in sandals. My marathon PB can wait till I’m ready to achieve it in sandals. I’m going to focus on what I love about running and stay motivated, it took me a month of television and Fifa to rediscover that running is part of my dna and I need to run to satisfy my own self. For now that running won’t be in shoes.

 

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