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.

If you prefer to run alone are you a weirdo?

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In the era of social media and interacting everything online is it weird if you prefer to run alone. Like everything else in the past 5-10 years there seems to have been an explosion in running being a social activity. Most people log their runs with a GPS watch and load the data onto a sharing site such as Strava, they talk about running on social media and organise social runs together that help keep people accountable to get out of the house and go running.

So, if you still prefer to run alone are you a weirdo? I began running because I had moved away from my hometown to the city and didn’t know many people, essentially I started running because I didn’t have any friends that could introduce me to a team sport. This was well before social media and GPS watches and all my running was done alone.

One of the reasons I fell in love with running was the solitude that comes from running alone. It’s a wonderful feeling being out running just you alone with your thoughts. Talking to a non runner recently about my weekend and long run on this weekend and told her that I had covered three hours of running and this was a great start to my Sunday. Her response took me by surprise when she said “to run for that long alone you must really enjoy your own company.” I hadn’t thought of it this way before as I’ve always run alone and never lacked company or needed other to motivate my running.

“Doesn’t it get boring?” This is a question non runners have been asking runners since the dawn of time. Quite simply, No. I am very rarely bored when I go running alone or with others. I go running because I enjoy running, if I got bored from running I’d take up another sport that I didn’t get bored doing.

My top 3 reasons to run alone.

  1. Solitude. Running alone is a great experience. Alone with your thoughts, just one foot in front of the other.
  2. You set the session. When you run alone you can run at your desired pace. If you feel like running fast you can, if you feel like running slow you can. It’s up to you.
  3. Time saving. When you run alone you don’t need to meet up with people, you can run from home and save time by just getting out there and run.

When training for a race I find that running alone helps me stay focussed on the training I have planned. I set my program and stay accountable to each run of the session. My success or failure at the race is absolutely up to me.

There is no doubt that the social aspect of running and running with others appeals to many people. Those that would prefer to run alone are probably in the minority today.

If you prefer to run alone……run alone.

If you prefer to run with others……run with others.

Whatever way you prefer to run go and do it, it’s about the running first and foremost.

 

 

 

 

Marathon training week 6

Week 5 training went right to plan with my three key sessions all being completed with a minimum of fuss. Winter temperatures have made early morning running a little more difficult but enjoyable once you start and recovery is easier in colder conditions.

This week sees me needing to travel to Sydney for work Monday morning so will have a rest day Monday and a run in new surrounds on Tuesday. Looking forward to run in a new location. However will not run my normal hill session on Tuesday due to not knowing if there is a suitable hill near my hotel yet.

Monday – Rest

Tuesday – Sydney Intervals 12 x 2 min 30 seconds recovery

Wednesday- Strength

Thursday – Hill repeats

Friday – Rest

Saturday – Long run 2 hours 40 min or Parkrun

Sunday – Long run or rest day 

Will decide during the week whether I want to do parkrun on Saturday or a long run. Leaning towards the long run as I want to ensure I get this in as it’s key to building endurance towards the marathon. 

Hope you training goes well this week. Keep running.

When the man flu takes control

With my next race preparation starting on Monday I had plans to get a head start this weekend and take advantage with a couple of back to back aerobic paced longish runs over the weekend. Plans were thrown into chaos yesterday afternoon when I started getting symptoms of a head cold. Nose started to block, throat getting sore and a head ache. By the end of the evening a head cold was upon me and I had grave doubts for my 90 min run incorporating parkrun which I was planning for Saturday morning.

When I woke this morning the world was a different place. A headache that measured 9/10 on the headache ricktor scale,sore throats and blocked nose and head. I felt like a truck had run over me. Walking to the kitchen to make a coffee felt like the final 10km of a marathon. Running was not happening today.

Water, coffee and repeat was my morning. Got out of the house for a short period to go to the supermarket and then a two hour plus sleep after lunch and I almost feel human again. Did manage to eat half a family size custard tart too which is a good sign things are getting better.

Running may happen tomorrow at this rate but it’s too early to tell yet. With rain predicted it’s probably wise to not run in the rain and get over the head cold but my motivation is to run. Will need to assess my condition and the weather in the morning.

 When the man flu takes control of your body there is not a lot that can be done. Ride out the storm as best you can and live to fight another day.

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

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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I’m back running!!

After the small scare I had with my heart last week I aired on the side of caution and took a week off running. The other reason for this was that I’ve had a big year and my body needed a break. My training starts January 1st for my first two goal races of 2014 so a break was timely.

A week off running is tough for a runner. It’s the longest break I had in 2013 and not being injured as such it was hard to wake up and not get ready to run. I’m glad I did take a week off though for two reasons.

I’m now confident that my heart problem is behind me, I am seeing a cardiologist in late January just to be on the safe side but I think it’ll be fine. And my body feels recharged and ready to build some significant training miles in the first part of the new year.

Second reason, a week off running returns the motivation to run. Running is hard, it takes discipline to get up and consistently log the training we do. A small break for me has recharged the mind aswell as the body.

My run this morning was nothing too difficult. 6.5km in a touch over 30 minutes of running. Beautiful morning in the Australian summer for a run I felt the joy of running come straight back to me, I missed that feeling last week.

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