Monday, December 19, 2011
As the year ends i am thinking about what has been achieved this year. Its been a great year of running with the highlights:
1. Finishing my first marathon in Canberra in April
2. Going bush and tackling the Jabulani Challenge 22kms
3. Discovering the Great North Walk and all its pleasures
4. Starting to develop sustainability through chi-running
Next year I will give the Marathon a miss and focus on mainly trail running and consolidating chi-running ....i dont feel the thrill of setting a marathon goal but am very keen on doing more trail runs..
...which runs to aim for next year has a few dilemnas in it....I was keen to run Mt Wilson to Bilpin 34kms in August but it clashes with a few other things, particularly Jabulani and Pub2pub which i really dont want to miss. Here's a tentative list
Linfield Funrun 10k April 3
Sydney Half Marathon May 20
Woodford to Glenbrook June 26 25kms
Jabulani Challenge 7 August 21kms
Pub2pub 13kms August 26
Blackmores Half September 18
Bare Creek Trail Run St Ives 10kms 13 November
The new run for the year will probably be Woodford to Glenbrook in the Blue Mountains rather than Mt Wilson to Bilpin
The key will be to keep enjoying it of course, focusing on form not speed and do as many casual runs with friends in the bush as possible!
Thursday, December 15, 2011
Every now and then Im getting that feeling like all the stars align and i finally understand how the chi-running process is supposed to work...so far ive practiced specific things on each run, mid-foot strike, cadence, pelvis in, relax,but during the past few runs this week it has started to come together as a whole..
Last wednesday night for example i ran 11kms, most of which involved the forward lean and correct posture and felt really at ease and relaxed for the whole run..my pace is still slow (as low as 6mins/km at this distance) but I can feel the petrol still in the tank when Im getting it right.
The biggest benefit seems to be what happens between runs rather than just during runs...the terrible strains and pain in my ankles and abductors has diminished and i am finding that my recovery is much quicker...
Lets hope i have finally found the answer.
Saturday, December 10, 2011
Thursday, December 8, 2011
Monday, December 5, 2011
Monday, November 21, 2011
My general aim this time will be form over speed...if i can go out steady and keep my form when the going gets tough, enjoy the race and emerge without too many strains Ill be happy...
The honest truth sa Im just happy to be running more freely and enjoying it again thanks to the change in my posture...i kind of know now that injury prevention is all down to me and wether or not I keep it up and listen to my body when it tries to tell me something....this is good.
After the half there are no more races until Canberra Marathon in April...as well as training for this the aim will be to hit some trails just for fun...
Pigeon House Mountain at Christmas
GNW from Westleigh to Berowra (in sections)
Westliegh to Crosslands
All good in my running world at the moment so long as i am not tempted to thrash myself and keep steady
Saturday, November 19, 2011
Part of it I know is simply common sense, the act of slowing down and focussing on posture not speed; but on wednesday night this week i felt speed too (for me!) which made me think that maybe i have a better running future ahead...
I think the other thing is that i have generally become a little more aware of my body...on descents i am more careful, on hills i dont lift my legs as much, I stretch before and and after and turn the music off if i need to focus.....somehow the bubble has burst that had me thrashing myself all the time....time to keep going and see what the future holds
Heres a new track im loving when i carry music..
Monday, November 14, 2011
In the past my big goal has always been to run 6-Foot Track, a seemingly impossible one given the 4 hour marathon qualifying time...this pressure has been exacerbated by joining a Bush running club where everyone runs 100kms at the drop of a hat....
I am starting to see that what i actually want out of my running year is as follows;
1. One normal marathon per year (Canberra)
2. Some trail runs between 20 and 30kms
3. A couple of halfs
4. A couple of ten kms
5. Run trails on new tracks for the adventure and fun
6. Build up a consistent road running regime four times a week
Each person has their limits and i think these are mine...no more secret ultra goals....Im sticking to what Im good at and going to take some pressure off....(of course these goals would seem insane if I looked this a few years ago)
In the immediate next few weeks I will keep my posture as my main focus, run my last long run this Sunday and then have a nice easy Marysville Half the week after...
Friday, November 11, 2011
Been practicing Chi-Running for all three runs this week; nice and easy
1. Nice and easy 35 mins on the treadmill to keep things steady while i tried it solo for the first time
2. 6kms with the Warriors, slow but a few hills
3. Intervals including aggressive hill running
All up I am really getting the hang of it. I notice my breathing has improved too and during intervals i could feel the speed that is possible...much faster than I was before on the 400 and 200 sprints..very promising.
On the negative side, while all my right leg abductor and groin sprain has completely gone i have noticed a slight pain in my old ankle tendon injury, but it was easily stretched out. Im pretty sure this is part of the transition to 'leaning' and i need to be real careful i dont push the transition hard too early....I may even wear my trusty ankle support on this weekends long run just in case...I still have to perfect the slight one-two inch lean and am probably leaning too far..also I still nee to work on floppy relaxed lower legs..
So....some mixed results but in the long term I am optimistic...over the next few months, if Im careful and bring my old ankle injury with me via stretching and strengthening i can really see a future with fewer strains and eventually even lighter shoes and speed....slowly but surely seem to be the key.
Monday, November 7, 2011
I went for a test run twice just to see if i could do it and the forward lean and midfoot strike seems abit different at first but Im holding high hopes that it will mean the end of constant thigh strains and ankle pain and perhaps even the death of my Brooks Beasts (he told me to ditch them NOW!)
Saturday, November 5, 2011
Thursday, October 27, 2011
This week has been recovery-running-from-ankle-sprain week where i am running three easy 7kms and one easy 15km....the first two were a real shock to the system after 10 days rest and the week before that being pretty easy..it's amazing how the edge wears off in this short amount of time...on my first run my ankle blew up a little the next day which had me worried until i googled that it was normal.....the second days run was extremely hills which made my ankle hurt near the end...I put it in a bucket of cold water afterwards and then it has been relatively painfree since..
This morning very little pain, still sluggish but i really feel like i am on the mend.
I have also been practicing Chi-Running in preperation for my first coaching session in a week or so......i think i undestand how the midfoot strike is achived (kick legs out the back more?) and this means you can lean forward while keeping your pelvis engaged....I have to say it feels pretty good and natural although i have sore muscles in places i dont usually get them (hips, glutes, shins)...I hope this means Im doing it properly..
I now have three weeks of training left to get ready for Marysville Half...it wont be my finest moment but so long as i get out there and enjoy it Ill be pretty happy..
Monday, October 24, 2011
Sunday, October 23, 2011
Ok, i know Im abit more excited than i should be, after all its only been a sprained ankle but there's nothing more satisfying than the fruits of patience...ive spent the last week on the stupid crosstrainer and followed all the advice i could find..stretch, write the alphabet with my foot, strengthen and avoid the temptation to run...not running for 8 whole days is an all-time record since i started 2 and a half years ago and I did it!!!!!
I feel totally clear now and even my thigh strain has gone and other niggles....maybe I should do this every few months or so as Im rearing to go....
I now have three weeks until the Marysville Half..this week Ill ease back in, then thrash myself for two weeks and taper abit on the last...Ill spend one week teaching in New Zealand too so will get some great running in Aukland, Wellington and Nelson...found some great routes last time I was there, with the highlight the riverbank run in Wellington.
Wednesday, October 19, 2011
Management of Ankle Sprains
MICHAEL W. WOLFE, M.D., Lewis-Gale Clinic, Salem, Virginia
TIM L. UHL, PH.D., A.T.-C., P.T., and CARL G. MATTACOLA, PH.D, A.T.-C., University of Kentucky College of Allied Health Professions, Lexington, Kentucky
LELAND C. MCCLUSKEY, M.D., Hughston Clinic, Columbus, Georgia
Am Fam Physician. 2001 Jan 1;63(1):93-105.
Without adequate care, acute ankle trauma can result in chronic joint instability. Use of a standardized protocol enhances the management of ankle sprains. In patients with grades I or II sprains, emphasis should be placed on accurate diagnosis, early use of RICE (rest, ice,compression and elevation), maintenance of range of motion and use of an ankle support. Sprains with complete ligament tears (grade III) may require surgical intervention. [corrected] Although early motion and mobility are recommended, ligamentous strength does not return until months after an ankle sprain.
Tuesday, October 18, 2011
Sunday, October 16, 2011
Tuesday, October 11, 2011
Monday, October 3, 2011
Friday, September 30, 2011
Wednesday, September 28, 2011
Im imagining that my body is like the bus in that Keanu movie Speed...if i run slower than 5mins40secs per km Ill explode and leave a terrible mess on the road...
I did five kms steady before meeting the Warriors for the last 10 and worked my butt off to keep the two leaders in sight....I caught up to them twice but they got me on the hills each time...still, i ran much faster over this distance than i have in around nine months...
So what do i need to focus on to keep doing this? Here are some thoughts..
1. Stay focussed through the whole run..dont let the mind wander..especially to thoughts of slowing...
2. Lock in the resolve and dont let go no matter what..get angry
3. Watch the second half of the run especially....remember your body can do more than your mind thinks it can and keep the pace....
4. Use affirmations if neccesary when it gets tough
5. Surge on occasions during the run..trying and get that feeling of flying
6. Make sure you fed and hydrated properly during the day before the run
7. Always keep the posture right..youll feel stronger..
8. Try and relax while your pushing it
This weekend in the Berowra BushRunners 10Km Handicap..the perfect opportunity for me to do it again....no worries