From Now On Into the Unknown

Just back from a 21km training run, a distance that used to be the goal not a bloody training run! I ran a flatish course in 27C in around 6.5mins/km pace..pretty slow but it felt like a perfect speed, nice and sustainable and really didnt hurt much at all...thanks in part to Marathon Training Academy (easily found on Itunes) podcasts which i took with me which are fantastic...

I consumed 2 bottles of Gatorade on the run, one i had to buy in a shop, it was so hot..shopkeeper looked at me funny as did the other customers as I looked pretty bedraggled...when I got home the menu went a little like this;

1. Sprite

2. Maxibon Ice Cream Sandwich

3. Muffin

4. Three shots of Gin

5. Glass of milk

A little wierd, I had some pretty wierd cravings!

Im Slower and I Dont Care

Thanks to my newish Garmin I just been looking at my times over the past few months and I am quite abit slower than this time last year, having dropped from a max of 5.1mins/km to about 5.5, over our regular ten km course...if Id known this would happen last year I would have been mortified as times were everything but one year on i really dont mind at all....

One reason is that I have managed to run consistently four times a week since then with only 2 weeks out from injury..Im pretty proud of this, the numbers in the Warriors have dwindled quite abit over the past six months, perhaps due to our obsession with getting faster

...sustainability seems more important than speed at the moment...having said that I am still fretting about how my ankle will hold out as distances increase on our way to our first marathon in 12 weeks time...maybe Ill eat my words but I am being super careful to strap and stretch, keep my posture in place, etc...lets see.....

The Mental Side of Marathon Training

Got any tips on the mental side of marathon training? I have recently realized that my brain needs as much work as my body in getting ready...we are currently doing 20km long runs and i keep thinking about the marathon which isnt helping...

So far I have three different tactics I can think of;

1. Save the music until i really need it

2. Dissociate by talking to others or thinking through lists (best 100 albums of all time?)

3. Use meditation to shut of my thoughts

4. Break the run down into 4 ten km lots

5. Memorise quotes as mantras

If you want to run, run a mile. If you want to experience a different life, run a marathon. Emil Zatopek It's at the borders of pain and suffering that the men are separated from the boys. Emil Zatopek Men, today we die a little. Emil Zatopek

Pigeon House Mountain and other holiday adventures

Just back from 2 weeks hols at NSW south coast (Manyana), endless summer of beaches, bbq's, sleeping, reading and of course running.

The highlight as far as running goes was 2 trips up Pigeon House Mountain...about 500M up

I ran with 2 friends and we all had a great time, I was very proud of my ascent in 41mins and descent in 21 on the second attempt....the view from the top

Stepladders near the top...

good friends...

Also did a long 20km solo Marathon training run which was pretty boring...looking forward to tomorrows first run with the warriors in 2011

Registered Canberra Marathon April 2011

Very excited to have just registered for my first ever full Marathon, in Canberra April 2011. I thought about it alot on todays 17km training run, especially as i finished. At the moment the idea of more than doubling it feels pretty tough but I am getting used to holding my planned 6min/km pace and you do get to feel a little like the Ever-ready battery bunny after a while...

I am now going on hols down the South Coast for 2 weeks where running will be picturesque..

Im planning to run trail and road though, and avoid the beach as Im abit concerned it will flare my sore ankle....plus the highlight will be a planned run up Pidgeon House Mountain...

Check you later in the New Year!

How to Bore Your Workmates and Friends

2010:1852 Kms of Happiness

2010 was my second ever running year and it's been quite an adventure. I ran in nine races including 2 half-marathons in Sydney, one hilly and one flatish and clocked 1852kms in training and broke 5min km times on two shorter runs.......its been a fantastic year of learning and friendship with fellow Warriors and one where i think I have learned to be a little less earnest about it all, stopping to enjoy it, taking my earphones out more, building in recovery runs and taking photos along the way...

The biggest lessons have probably been;

1. Posture: Learning thru injury how important straighter arm movement and core work are to mediate against overpronation and wear and tear on knees and ankles

2. Nutrition: After 20kg weight loss I have finally realised what normal eating is like (ie: alot less less food and alchohol)

3. Chilling Out: Ive figured out that sustainability and enjoyment and more important than chasing faster times

4. The Bush: did my first real trail runs this year and feel in love!

5. Flexibility: Learned to be flexible with when I run (but not how much) to make sure I dont prioritize it over other responsibilities every time

Generally I hope this all keeps me in good stead for next year's challenge; two marathons Canberra in April and Sydney in September...we are already 5 weeks into training for Canberra but still havent exceeded Half training distances....

I can honestly say that running has given me more pleasure than I ever imagined this year! Good luck to you all in your 2011 goals, lets keep on pounding the pavement (and bush).....keep on running!

Happy Trails: Mt Ku-ring-gai to Berowra

What a beautiful cool morning for a 15km trail run with the boys from Mt Ku-ring-gai to Berowra and back. We met at the entrance to the bush track at 530 am and commenced downhill for 2 or 3 Kms to beautiful Cowan Creek...

After stopping to look around we took off again for around 8kms along the river bank, followed at one point by a lone boat, hopping and skipping along a pretty technical track with lots of ups and downs..

Then a 2kms climb up past the F3 to Berowra station

..followed by 5km road run along Pacific Highway, pretty hard going by this point

All up a fantastic way to start the day..well done boys!!!

Notes to My Sore Knee

Did heaps of hill work this week, a total of 39km over four runs, each of which had significant hills......as a result my left knee pain has come back (only a tiny twitch at this point but i get paranoid) but i want to make sure I prevent it worsening....according to CoolRunning "runner's knee most often strikes as runners approach forty miles per week for the first time"...I tend to get it as i approach 40kms

Here's abit of my planning for the next week (Im blogging this so i remember)

Dont panic, its the most common injury for runners
Take smaller slower stride going down hills
Run two out of four runs in the bush where its softer underfoot
Dont get lazy about my posture, especially on longer runs..need to keep trying to prevent overpronation
Pick flatter runs
Dont run on banked road sides

Trail Running High

After a month or so of running trails I think Im finally getting the hang of it, especially on the more technical runs. It seems that the key is to step lightly and dance your way around the rocks, holding your body loosely...Im a pretty bad dancer but it almost feels the same, especially when you going downhill...I have read here how good it is for your body, including core, quads and feet....some other things i am learning;

1. Its Ok to walk uphills (there are some bastards near my house)
2. Some runners just dont like trails(recently took a group out and lots of worry about leeches and snakes)
3. Look ahead rather than at your feet
4. The right shoes make all the difference
5. Its Ok to stop and have a look at the view
6. It's a great thing to do when recovering from injury, no jarring
7. Times can be alot slower than on the road
8. Bird calls are better than music
9. It makes for much better blog-photos than the road
10. Running is back to feeling like an adventure not a chore!

There are lots of great videos on trail running technique..