Although this upcoming race on Sunday is more a "test" race to see how I go for my actual race, I'm getting quite excited about it!
Today I had 6x 200m reps at 52sec each followed by a 20min jog. The goal of the reps was perfect form rather than speed. It was a great feeling to have to hold back. And maybe it is just me, but my form felt fairly awesome during the reps! Maybe I'm meant to run at that speed...ha ha ha ha!
Afterwards, my mind kept churning on a race plan. Last time I ran a pb I did it semi-sans-watch. So as I see it I have two options before me:
1) I ignore my watch and go by feel, which will mean pushing myself hard right from the start, then gritting my teeth and holding on. (This is how I got my last pb).
2) I set up a pace plan and stick with it. As my goal is a sub-25min and my pb is 24.40, my plan would be to start with a 5min km and get progressively faster.
Decisions, decisions!
Tuesday, July 30, 2013
Monday, July 29, 2013
Beach Run
Work had me up on the Sunshine Coast this morning. Specifically, Coolum Beach. I was excited when I found out I was also scheduled for a 5k recovery run.
Slow, easy run on the beach? Yes, please!
The day before it had been raining, but the weather this morning was beautiful! Although I didn't bring my camera (this pic is of the day before), trust me that there were just a few clouds in the sky.
As I ran along the beach, I watched the sun rise over the ocean.
I couldn't help but grin. It is days like this - runs like this - which make me lucky to be alive, lucky to be here, lucky to be able to run.
It was a glorious and humbling run, and I thanked God for every step of it.
Slow, easy run on the beach? Yes, please!
The day before it had been raining, but the weather this morning was beautiful! Although I didn't bring my camera (this pic is of the day before), trust me that there were just a few clouds in the sky.
As I ran along the beach, I watched the sun rise over the ocean.
I couldn't help but grin. It is days like this - runs like this - which make me lucky to be alive, lucky to be here, lucky to be able to run.
It was a glorious and humbling run, and I thanked God for every step of it.
Coolum Beach. I didn't want my run to end!
Orienteering
In a sense, trail running is a multi-disciplinary sport. It involves running, walking, climbing, tripping, and the occasional orienteering. Yep! I got lost.
The only real shocker is that this didn't happen sooner. There have been many times when the group has darted ahead and leaving me to run solo at the back of the pack. But fortunately there have always been official or unofficial "sweepers" to check on my progress (and the progress of any other turtles in the pack), and the group has been pretty good at stopping at major intersections to ensure all runners know where to go. Besides which, I always carry a map of unfamiliar trails. Just in case, you know?
This last run was more of a comedy show than a serious run for me. Good thing we were all laughing!
To start, our fearless leaders of the day were...well, a little bit lost. I think we stopped twice (or maybe three times) within the first 3k. And this became a common sight...
But with no trail head signs, it's an easy mistake to make! Still, the group as a whole decided to rib our leaders as much as we could. And we were all having a great time! I especially was grateful for the number of stops we had - what a great run to catch my breath and have a drink! There were lots of new faces and old faces that were new to me, since I hadn't really talked to them yet. So I spent a lot of the time yammering to the others. The atmosphere of the group was energizing to be around.
The trouble began at around 7k. A few of our runners fell behind. We waited at an intersection for them, until everyone took off. I felt guilty about leaving people to get lost, but I didn't want to get lost myself so I pushed on. When I spoke with another runner, I found out he was familiar with the area and we came up with a plan: he'd wait to make sure the others made it to the intersection, while I kept going and would stop at the next intersection to point out the way.
In theory, it worked! In practise however, we hadn't considered a small factor...in taking the time to set this up, we had fallen behind the troupe! I waited at the second intersection as promised. My fellow runner came up and informed me that the others weren't coming - he figured they'd taken a short-cut to catch up with the group at another point.
No problem! We rounded the corner and came to a third runner standing at another intersection. But the trouble was she had no idea which way the group had gone. It appears that this particular intersection was over-looked as a potential point of confusion. Bummer.
We called out a few times but didn't get a response (not that we expected any). My fellow runner who knew the Toohey Forest trails suggested we go left. Having no idea where we were at all, the other gal and I quickly agreed. So long as someone could lead us back to the cars, I really wasn't fussed how we got there or how long it would take.
We soon hit the road - a prime spot to meet up with the group.
Only they weren't there. Hmmm.
Our guide suggested we go up another trail to give it a try, so off we went.
It dead-ended. Hmmm.
The only option was to back track. At this point I think all of us had figured that we should have gone right instead of left.
We started back and just as we came to our last intersection (where the trail hit the road), I saw the familiar red-orange shirts of my fellow Brisbane Trail Runners. Success!!!
There were a few happy cheers as we were all reunited (and yes, the other runners we had initially waited for had taken a short-cut and met up with the group before us! Ah, well.) And of course, a little bit more teasing to our fearless leaders - who apparently hadn't noticed there were some crew missing.
It was a fun adventure. If I had been alone and lost I may have been a bit stressed - but I'm careful to take a map with me.
In the end, I don't regret asking others to wait with me for some of the slower runners. First, because the group is awesome! Everybody is in it together and nobody minds hanging back for the slower among us. And second, because I've been a slower runner - I'm still a slower runner, and I know what it's like to be left behind.
The only real shocker is that this didn't happen sooner. There have been many times when the group has darted ahead and leaving me to run solo at the back of the pack. But fortunately there have always been official or unofficial "sweepers" to check on my progress (and the progress of any other turtles in the pack), and the group has been pretty good at stopping at major intersections to ensure all runners know where to go. Besides which, I always carry a map of unfamiliar trails. Just in case, you know?
This last run was more of a comedy show than a serious run for me. Good thing we were all laughing!
To start, our fearless leaders of the day were...well, a little bit lost. I think we stopped twice (or maybe three times) within the first 3k. And this became a common sight...
Which way is north?
But with no trail head signs, it's an easy mistake to make! Still, the group as a whole decided to rib our leaders as much as we could. And we were all having a great time! I especially was grateful for the number of stops we had - what a great run to catch my breath and have a drink! There were lots of new faces and old faces that were new to me, since I hadn't really talked to them yet. So I spent a lot of the time yammering to the others. The atmosphere of the group was energizing to be around.
Not all of our breaks were because we were lost. At the top of a big hill, this was merely a rest stop.
The trouble began at around 7k. A few of our runners fell behind. We waited at an intersection for them, until everyone took off. I felt guilty about leaving people to get lost, but I didn't want to get lost myself so I pushed on. When I spoke with another runner, I found out he was familiar with the area and we came up with a plan: he'd wait to make sure the others made it to the intersection, while I kept going and would stop at the next intersection to point out the way.
In theory, it worked! In practise however, we hadn't considered a small factor...in taking the time to set this up, we had fallen behind the troupe! I waited at the second intersection as promised. My fellow runner came up and informed me that the others weren't coming - he figured they'd taken a short-cut to catch up with the group at another point.
No problem! We rounded the corner and came to a third runner standing at another intersection. But the trouble was she had no idea which way the group had gone. It appears that this particular intersection was over-looked as a potential point of confusion. Bummer.
We called out a few times but didn't get a response (not that we expected any). My fellow runner who knew the Toohey Forest trails suggested we go left. Having no idea where we were at all, the other gal and I quickly agreed. So long as someone could lead us back to the cars, I really wasn't fussed how we got there or how long it would take.
We soon hit the road - a prime spot to meet up with the group.
Only they weren't there. Hmmm.
Our guide suggested we go up another trail to give it a try, so off we went.
It dead-ended. Hmmm.
The only option was to back track. At this point I think all of us had figured that we should have gone right instead of left.
We started back and just as we came to our last intersection (where the trail hit the road), I saw the familiar red-orange shirts of my fellow Brisbane Trail Runners. Success!!!
Like a bright beacon of hope, the red-orange trail running shirts are hard to miss
There were a few happy cheers as we were all reunited (and yes, the other runners we had initially waited for had taken a short-cut and met up with the group before us! Ah, well.) And of course, a little bit more teasing to our fearless leaders - who apparently hadn't noticed there were some crew missing.
It was a fun adventure. If I had been alone and lost I may have been a bit stressed - but I'm careful to take a map with me.
Group shot!
In the end, I don't regret asking others to wait with me for some of the slower runners. First, because the group is awesome! Everybody is in it together and nobody minds hanging back for the slower among us. And second, because I've been a slower runner - I'm still a slower runner, and I know what it's like to be left behind.
Saturday, July 27, 2013
Run with Joy
On today's schedule was a 5k recovery run. That is, a "very easy" run. Fantastic! I considered sleeping in and going it on my own, but Park Run is such a jovial event and is a sure way to not cut myself short on the 5k. Not to mention we get photographic evidence that we were actually running! Today I was not militant about my speed...unless I was going too fast. I was not militant about my posture...but it is still an area of focus.
Instead, I wanted to feel the heat of the sun on my face burning off the morning chill. I wanted to hear the focussed breathing of my fellow Park Runners as they struggled to achieve their goals. I didn't so much want to smell the sweat from the other runners, but fortunately we were spread out and there was a gorgeous breeze so I didn't have to (for the most part).
Today, I wanted to run with joy. So I did.
Instead, I wanted to feel the heat of the sun on my face burning off the morning chill. I wanted to hear the focussed breathing of my fellow Park Runners as they struggled to achieve their goals. I didn't so much want to smell the sweat from the other runners, but fortunately we were spread out and there was a gorgeous breeze so I didn't have to (for the most part).
Today, I wanted to run with joy. So I did.
Thursday, July 25, 2013
Speed and reflections
Where has the week gone? Behind me, that's where! And so I'm a little bit behind on my blogging. I'll sum up the week for you as best I can.
Tuesday - speed session. A magical session, truly! This was the first time since I returned (somewhat reluctantly) to running in June that I felt AWESOME! Imagine that - after 4 weeks holidaying (and 1 week pretending I was still holidaying) it took me 5 weeks of training to feel like I was back on track with my running. Previously my speed sessions have consisted of me fading halfway through despite my best efforts.
But not on this day! On this particular Tuesday I was feeling bang on the money. It helped that we had only 500m reps with a 500m recovery. I love short reps! But my worry lay in the sheer number of reps I'd have to do (8) at a pace pre-set by my coach (2.19min).
Yet I hit through all of them with two awesome gals and not one of them was at 2.19. Yep, they were all under! My times varied between 2.12 to 2.18 which is a bit of a large variance but I was happy that they did not get consistently worse. If memory serves me correct, my split times for each rep was as follows:
2.17 / 2.18 / 2.12 / 2.17 / 2.18 / 2.15 / 2.13 / 2.15
So if anything I was holding back the first couple of reps. The wise Coach Linda gave me that advice after looking at my other speed session rep times. She said it would be better for me to hold back a bit at the beginning and get negative splits on my reps. For a person with very little self-control, this was quite the challenge! But she was right - it was definitely worth it.
Thursday - endurance session. Once again, I joined the pace group of those gals preparing for the Brisbane Marathon on August 4th. Their plan was 6min/km for the +7k out-and-back we were running, which fit in perfectly with my endurance run scheduled. I say +7k because that doesn't factor in the warm-up/cool down part of the run.
There were seven of us running together this morning. Sometimes it's nicer to have an even number to pair off better for chatting (er, running) buddies. Fellow runners make great sounding boards for all of life's hiccups and triumphs and questions. But I don't mind an uneven number because sometimes when running I just enjoy the peace of having a quiet mind. Sometimes the best answers to life's questions lie in the silence of the morning.
Tuesday - speed session. A magical session, truly! This was the first time since I returned (somewhat reluctantly) to running in June that I felt AWESOME! Imagine that - after 4 weeks holidaying (and 1 week pretending I was still holidaying) it took me 5 weeks of training to feel like I was back on track with my running. Previously my speed sessions have consisted of me fading halfway through despite my best efforts.
But not on this day! On this particular Tuesday I was feeling bang on the money. It helped that we had only 500m reps with a 500m recovery. I love short reps! But my worry lay in the sheer number of reps I'd have to do (8) at a pace pre-set by my coach (2.19min).
Yet I hit through all of them with two awesome gals and not one of them was at 2.19. Yep, they were all under! My times varied between 2.12 to 2.18 which is a bit of a large variance but I was happy that they did not get consistently worse. If memory serves me correct, my split times for each rep was as follows:
2.17 / 2.18 / 2.12 / 2.17 / 2.18 / 2.15 / 2.13 / 2.15
So if anything I was holding back the first couple of reps. The wise Coach Linda gave me that advice after looking at my other speed session rep times. She said it would be better for me to hold back a bit at the beginning and get negative splits on my reps. For a person with very little self-control, this was quite the challenge! But she was right - it was definitely worth it.
Thursday - endurance session. Once again, I joined the pace group of those gals preparing for the Brisbane Marathon on August 4th. Their plan was 6min/km for the +7k out-and-back we were running, which fit in perfectly with my endurance run scheduled. I say +7k because that doesn't factor in the warm-up/cool down part of the run.
There were seven of us running together this morning. Sometimes it's nicer to have an even number to pair off better for chatting (er, running) buddies. Fellow runners make great sounding boards for all of life's hiccups and triumphs and questions. But I don't mind an uneven number because sometimes when running I just enjoy the peace of having a quiet mind. Sometimes the best answers to life's questions lie in the silence of the morning.
Sunrise at Doomben Half Marathon 2010 - my first half
Sunday, July 21, 2013
Jetty2Jetty 5k
Jetty2Jetty! The last time I ran this race was with my parents who were both entered in their first ever fun-run.
This year Chris came along to run the 3k, with David being our wonderful support crew & official race photographer (as usual). Unfortunately, Chris came up injured right before the race and had to struggle with the dilemma of to enter or not to enter. A true blue runner, she ran it anyway!
Me at the start line, doing the "Finger Dance", in honour of my mom who invented this during last year's J2J race. (She mistook my "take a picture" gesture to my friends on the sidelines as finger dancing to the music playing on the speakers...and the Finger Dance was born!)
The weather was simply gorgeous. Sunny and warm (but not hot). The gun went off and within the first 5m I had my first bit of excitement when a young boy tripped and fell almost right in front of me. He was quick to pick himself back up, with pride being his main injury. We caught this special moment on camera!
Up the hill we chugged along. I let the adrenaline carry me way too quickly for the first couple hundred metres but quickly settled into pace. My coach had set my goal pace at 5.06min/km which would be a challenge on the hills - but one I was up for! This pace was not meant to set me at a personal best but rather to prepare me for a future 5k race in August where I hope to hit out another sub-25min race. So really, goal here was to use today as a training run more than a race.
David captured this special ending on a cool rapid-fire camera. Almost as good as a video! I was allowing the momentum of the downhill to help me fly around the final corner.
I finished in a net time of 26.25min (about 55sec slower than my set time was). But despite this, I achieved my best finisher placement yet!
I was 6th out of 111 women aged 18-29 (95 percentile). Having a top-10 finish for me is huuuuge! Who woulda thought I'd ever get there? It may not have been a pb finishing time, but it's still a "win" in my books! And what a gorgeous day for a great run.
Flashback: Jetty2Jetty 2012 with Mom and Dad
This year Chris came along to run the 3k, with David being our wonderful support crew & official race photographer (as usual). Unfortunately, Chris came up injured right before the race and had to struggle with the dilemma of to enter or not to enter. A true blue runner, she ran it anyway!
The weather was simply gorgeous. Sunny and warm (but not hot). The gun went off and within the first 5m I had my first bit of excitement when a young boy tripped and fell almost right in front of me. He was quick to pick himself back up, with pride being his main injury. We caught this special moment on camera!
Runner down, runner down! Fortunately he seemed unhurt and un-stepped on.
Up the hill we chugged along. I let the adrenaline carry me way too quickly for the first couple hundred metres but quickly settled into pace. My coach had set my goal pace at 5.06min/km which would be a challenge on the hills - but one I was up for! This pace was not meant to set me at a personal best but rather to prepare me for a future 5k race in August where I hope to hit out another sub-25min race. So really, goal here was to use today as a training run more than a race.
David captured this special ending on a cool rapid-fire camera. Almost as good as a video! I was allowing the momentum of the downhill to help me fly around the final corner.
Oops! Is that a heel strike I see?
I finished in a net time of 26.25min (about 55sec slower than my set time was). But despite this, I achieved my best finisher placement yet!
I was 6th out of 111 women aged 18-29 (95 percentile). Having a top-10 finish for me is huuuuge! Who woulda thought I'd ever get there? It may not have been a pb finishing time, but it's still a "win" in my books! And what a gorgeous day for a great run.
J2J finishers!
A race isn't nearly as much fun without friends to share in the experience.
Thursday, July 18, 2013
Return to Thursday morning
Today I went to my second - count it! - second Thursday morning session. Thursday mornings with my new running group are just a little bit earlier (5.15am) and a little bit farther. I can faithfully set my alarm for 4.55am, but there is something about 4.30am that seems infinitely earlier in the morning.
Last night I desperately tried to think of an excuse to not set my alarm for 4.30am. But I had a 10k long run on my program for this week, and darned if I was going to let laziness get in the way of my training!
I went through a quick check in my mind: Could I run later on Thursday? Nope. Friday morning? Nope. Friday afternoon? Yep. (But would I run 10k Friday afternoon? Nope). Saturday anytime? Nope.
So it came down to Thursday morning. But on the bright side, I'd actually do my long run, and I'd get to run with others!
I met the group and we set off in the dark. There were lots of marathoners recovering or tapering and everyone had a different goal set out by our lovely coach. As we started off, my coach offered me words of encouragement. She had read my blog about Tuesday's session and offered me some fabulous advice and support. Always appreciated!
I joined up with two other gals who were planning to run at the same pace as my "long run" was meant to be. We had a great time chatting away. It was a small struggle after the first couple of k's, but never to the point where I had to stop talking - thank goodness! - or lag behind the others. We kept a steady 6min pace for the duration, which totalled around 13k. I'm not sure exactly, as I didn't have my fancy watch on.
I felt pretty great. The day was cool and the company delightful. Suddenly, setting my alarm at 4.30am on a Thursday doesn't feel so bad any more...but I'll reserve judgement until next Thursday rolls around!
Last night I desperately tried to think of an excuse to not set my alarm for 4.30am. But I had a 10k long run on my program for this week, and darned if I was going to let laziness get in the way of my training!
I went through a quick check in my mind: Could I run later on Thursday? Nope. Friday morning? Nope. Friday afternoon? Yep. (But would I run 10k Friday afternoon? Nope). Saturday anytime? Nope.
So it came down to Thursday morning. But on the bright side, I'd actually do my long run, and I'd get to run with others!
I met the group and we set off in the dark. There were lots of marathoners recovering or tapering and everyone had a different goal set out by our lovely coach. As we started off, my coach offered me words of encouragement. She had read my blog about Tuesday's session and offered me some fabulous advice and support. Always appreciated!
I joined up with two other gals who were planning to run at the same pace as my "long run" was meant to be. We had a great time chatting away. It was a small struggle after the first couple of k's, but never to the point where I had to stop talking - thank goodness! - or lag behind the others. We kept a steady 6min pace for the duration, which totalled around 13k. I'm not sure exactly, as I didn't have my fancy watch on.
I felt pretty great. The day was cool and the company delightful. Suddenly, setting my alarm at 4.30am on a Thursday doesn't feel so bad any more...but I'll reserve judgement until next Thursday rolls around!
Wednesday, July 17, 2013
Pyramids (but not Egypt)
Pyramids. Gorgeous in Egypt, tough on a speed session! Yesterday's pyramids involved one set of 500m/1k/2k/1k/500m with a negative split, and recovery jogs of half the distance we'd just run. Oof!
My times were set as follows:
500m - 2.24min / 1k - 4.48min / 2k - 9.36min / 1k - 4.46min / 500m - 2.22min
The first rep was easy. I love 500m! What a short sprint! Anything under 1k feels fantastic and short. I breezed through in 2.25min.
The next rep wasn't too bad either. I was running with a good friend who is around my speed - some days faster, some days slower - and it's great to be constantly challenged. We finished up in a time of 4.50min. Not the best, but it's well within my "5 second" buffer time I allow myself, so I was happy.
Onto the dreaded 2k rep! Just as any reps under 1k feel short and breezy, anything over 1k feels like a painful, never ending slog. This was arranged that we'd go out in one direction 500m then return to the start and continue in the other direction another 500m to make a round trip of 2k. At the 1k mark I was a couple of seconds off the mark, sitting at about 4.53min. I don't know what happened. My mind said yes, my body said I'm trying and my final time said nope. I crossed the line at 9.55min. That's 19sec slower than my goal time! In the second km I had dropped significantly slower.
It was disappointing. I just couldn't cut it physically. I don't know what feels worse - knowing I'm capable of running faster but not mentally pushing myself hard enough, or mentally pushing myself but not being physically able to increase my speed.
Fortunately, my slightly faster running friend was able to keep me feeling positive and keep me feeling motivated to keep up with her! The next 1k rep I finished in a familiar time of 4.50min. I think of my 1k personal best of 4.36min and wonder how I ever got down there!
The final 500m my friend all but flew, while I struggled to close the gap. She breezed through the final 250m as if it was her first interval of the morning and I staggered in behind her with a respectable time of 2.16.
My times were set as follows:
500m - 2.24min / 1k - 4.48min / 2k - 9.36min / 1k - 4.46min / 500m - 2.22min
The first rep was easy. I love 500m! What a short sprint! Anything under 1k feels fantastic and short. I breezed through in 2.25min.
The next rep wasn't too bad either. I was running with a good friend who is around my speed - some days faster, some days slower - and it's great to be constantly challenged. We finished up in a time of 4.50min. Not the best, but it's well within my "5 second" buffer time I allow myself, so I was happy.
Onto the dreaded 2k rep! Just as any reps under 1k feel short and breezy, anything over 1k feels like a painful, never ending slog. This was arranged that we'd go out in one direction 500m then return to the start and continue in the other direction another 500m to make a round trip of 2k. At the 1k mark I was a couple of seconds off the mark, sitting at about 4.53min. I don't know what happened. My mind said yes, my body said I'm trying and my final time said nope. I crossed the line at 9.55min. That's 19sec slower than my goal time! In the second km I had dropped significantly slower.
It was disappointing. I just couldn't cut it physically. I don't know what feels worse - knowing I'm capable of running faster but not mentally pushing myself hard enough, or mentally pushing myself but not being physically able to increase my speed.
Fortunately, my slightly faster running friend was able to keep me feeling positive and keep me feeling motivated to keep up with her! The next 1k rep I finished in a familiar time of 4.50min. I think of my 1k personal best of 4.36min and wonder how I ever got down there!
The final 500m my friend all but flew, while I struggled to close the gap. She breezed through the final 250m as if it was her first interval of the morning and I staggered in behind her with a respectable time of 2.16.
Monday, July 15, 2013
Good Enough
Trail run day! Last time on the trails (in MAY!) I took a tumble. Today, with wet ground, two sore Achilles, and questionable fitness levels I was a tad nervous.
There is one thing to be said for rejoining the trail runners on Sunday morning: if I was getting a big ego about my quickening speed, this deflated it as effectively as a nail on a tire. Yep, my head which had been swelling with pride became as de-swollen as a bee sting after Benadryl.
There is something very humbling about going your hardest, doing your best...and being dead last. If you have never experienced that in your life, you are rare! I wouldn't say "lucky" - just "rare".
But the day was cool with a beautiful mist winding throughout the forest, and to my great fortune, some steep hills and rocky trails were just what the doctor ordered for my poor Achilles. In no time at all I was chugging along pain-free. And best of all, the trail runners were as friendly as ever. They stopped frequently to allow me to catch up & catch my breath and at no point did my best feel not good enough.
When we got back to the parking lot, I opted to go home rather than back up another hill for a 3k loop. I was happy with my 10k effort for the day. No sense pushing too hard in my first run back!
There is one thing to be said for rejoining the trail runners on Sunday morning: if I was getting a big ego about my quickening speed, this deflated it as effectively as a nail on a tire. Yep, my head which had been swelling with pride became as de-swollen as a bee sting after Benadryl.
Run, rabbit, run!
But the day was cool with a beautiful mist winding throughout the forest, and to my great fortune, some steep hills and rocky trails were just what the doctor ordered for my poor Achilles. In no time at all I was chugging along pain-free. And best of all, the trail runners were as friendly as ever. They stopped frequently to allow me to catch up & catch my breath and at no point did my best feel not good enough.
When we got back to the parking lot, I opted to go home rather than back up another hill for a 3k loop. I was happy with my 10k effort for the day. No sense pushing too hard in my first run back!
What a fantastic, colourful group! I'm in the front middle-ish in the purple shirt & red hat. (Stylin'!)
Our fearless leader of the group composed an awesome video of us running. If you can't find me, just wait until everyone (or nearly everyone!) has run by. As you can see by all the smiles and camera antics, we had a great day, whatever our speed.
Saturday, July 13, 2013
Endurance Run at Park Run & Video-Strides
My first official run on my new training program! I'm super jazzed about this awesome program my coach put together for me. He not only gave me the distances, he also gave me a goal pace for every run!
Today's run: 5k endurance run (50-70sec slower than race pace). For me, that falls between 5.50-6.20min/km.
So off I went to Park Run, bringing along my friend Chris. Sadly, she wasn't able to run at this pace today, so I was on my own. I was actually very curious to see how I'd go holding a steady pace at this speed. Steady pace has not been my strong suit these past few weeks! I've mostly been dying off within a couple of k's from the start.
Off we went and I had the strange luxury of having to slow myself down constantly. Every time another runner passed me I couldn't help but thinking, I can beat this person and would inevitably find myself speeding up. A quick glance at my watch (thank you, Garmin!) would pull me up quickly.
I have never been a "negative split" runner. I've always liked the idea of negative splits (i.e. running the second part of the race faster than the first), but in reality I'm a little bit too optimistic about what my race goal will be. I just feel so bouncy and energetic the first few k's and I think, surely I can go faster. THIS race I won't burn out!
And I do...burn out, I mean.
So I kept it steady and pulled in to the finish just over 30min. Excellent! Right on target!
Today's run: 5k endurance run (50-70sec slower than race pace). For me, that falls between 5.50-6.20min/km.
So off I went to Park Run, bringing along my friend Chris. Sadly, she wasn't able to run at this pace today, so I was on my own. I was actually very curious to see how I'd go holding a steady pace at this speed. Steady pace has not been my strong suit these past few weeks! I've mostly been dying off within a couple of k's from the start.
Off we went and I had the strange luxury of having to slow myself down constantly. Every time another runner passed me I couldn't help but thinking, I can beat this person and would inevitably find myself speeding up. A quick glance at my watch (thank you, Garmin!) would pull me up quickly.
I have never been a "negative split" runner. I've always liked the idea of negative splits (i.e. running the second part of the race faster than the first), but in reality I'm a little bit too optimistic about what my race goal will be. I just feel so bouncy and energetic the first few k's and I think, surely I can go faster. THIS race I won't burn out!
And I do...burn out, I mean.
So I kept it steady and pulled in to the finish just over 30min. Excellent! Right on target!
Showing off my new running technique...just kidding! I was actually going for a fantastic finish-line-leap, but the camera missed the jumping action.
When I got home, Chris kindly stood out in the cold weather to film me doing a super-short stride attempting my new running technique. She took about 14 videos, and I've posted one of them below. Perfect form? Nope. Improved? I hope so! I wanted to get some footage of what I actually look like when I run now, so I can hopefully spot the errors of my ways and fix them. I'm glad that I don't look like the hopping kangaroo I had imagined.
I'm not opposed to hearing any suggestions on ways to improve. :) And just for the record, these video-strides felt a lot faster than they look!
Monday, July 8, 2013
Gold Coast Cheering
Gold Coast Marathon was yesterday. Traditionally I have entered the half marathon, but this year I entered nothing.
Yep, nada. Although not injured, I sat on the sidelines and cheered my fellow runners on. I revelled in their personal bests (there were many!) and sympathized with those who were disappointed. This is the first race that I've just watched. And it was actually sort of fun. After so many years of so much support from my friends & family, it was nice to offer some of that support to others.
Watching the marathoners push through on the final stretch (the far side of the road is around the 30k marker.)
There were lots of emotions rolling through Gold Coast, and it was strange to be a side-liner to it all.
Still, at least I don't look like this today...
That's not to say I haven't looked like this before, or won't look like this today. But on this particular Monday, I'm walking just fine, thanks.
Yep, nada. Although not injured, I sat on the sidelines and cheered my fellow runners on. I revelled in their personal bests (there were many!) and sympathized with those who were disappointed. This is the first race that I've just watched. And it was actually sort of fun. After so many years of so much support from my friends & family, it was nice to offer some of that support to others.
There were lots of emotions rolling through Gold Coast, and it was strange to be a side-liner to it all.
Still, at least I don't look like this today...
That's not to say I haven't looked like this before, or won't look like this today. But on this particular Monday, I'm walking just fine, thanks.
Saturday, July 6, 2013
Back in Time
Form, form, form!
That was my focus for this week's New Farm ParkRun. I started with a 3k warm-up before hitting the 5k timed run. My goal was to not worry about speed. I tried instead to run with perfect technique and be aware when things changed (e.g.: when I fatigued or slacked).
2k into the 5k, I started to fatigue - keep in mind this is also after a 3k warm-up! I could hear my footsteps get heavier and feel myself start to drag. My calf muscles felt like I'd done 100 jumping jacks ("star jumps"). I'm wondering if I'm landing too far forward on my toes, or if I'm simply that weak in my calf muscles.
Regardless the reason, I slowed the pace back until I felt that my form was improved. Gradually, I started speeding back up. I maintained a steady pace for a while and then my footsteps started to get loud and heavy once again. So, down I slowed once again.
This cycle happened a few more times in the final part of the race.
Interestingly, the first thing to weaken were my calves today.
For all this new running form is supposed to be energy efficient, it sure did wear me out today! I squeaked in at just over 29min. I could have gone faster, but I'm not sure how I would've maintained my form. Or maybe I was more tired because I was going too slow for such awesome technique. Hmm. Lots to think about over the next few weeks as I prepare for Jetty2Jetty. Lots to discuss with my coach!
That was my focus for this week's New Farm ParkRun. I started with a 3k warm-up before hitting the 5k timed run. My goal was to not worry about speed. I tried instead to run with perfect technique and be aware when things changed (e.g.: when I fatigued or slacked).
2k into the 5k, I started to fatigue - keep in mind this is also after a 3k warm-up! I could hear my footsteps get heavier and feel myself start to drag. My calf muscles felt like I'd done 100 jumping jacks ("star jumps"). I'm wondering if I'm landing too far forward on my toes, or if I'm simply that weak in my calf muscles.
Regardless the reason, I slowed the pace back until I felt that my form was improved. Gradually, I started speeding back up. I maintained a steady pace for a while and then my footsteps started to get loud and heavy once again. So, down I slowed once again.
This cycle happened a few more times in the final part of the race.
Interestingly, the first thing to weaken were my calves today.
For all this new running form is supposed to be energy efficient, it sure did wear me out today! I squeaked in at just over 29min. I could have gone faster, but I'm not sure how I would've maintained my form. Or maybe I was more tired because I was going too slow for such awesome technique. Hmm. Lots to think about over the next few weeks as I prepare for Jetty2Jetty. Lots to discuss with my coach!
Tuesday, July 2, 2013
Add a Little Bounce to my Step
This morning at training I was lucky enough to get some one-on-one regarding my form (or lack thereof). I did 100m strides with my coach running behind me. At the end of every rep, he would give me feedback on what I was doing wrong. I'll give you a hint: there was a LOT! But how amazing to get such individual feedback. As I have - praise God! - run injury free most of my life, and as no one had made any specific criticism about my technique, it has never been something I've thought strongly about, other than to believe I was "naturally good".
But that doesn't mean I'm not keen to hear about ways to improve! My coach simplified everything into 3 key areas for me to focus on. With luck, fixing these 3 areas will have a positive ripple effect on the rest of my running technique.
Key Area #1: keep my elbows bent to 90 degrees. Apparently, my hands are still too low. This causes my shoulders to enter the fray, throwing my body weight around and using up more precious energy during my runs. If I get the arms up I can keep the shoulders relaxed rather than engaged, and my speed & energy should improve.
Key Area #2: higher knees. I always thought keeping low to the ground would be more energy efficient, but I was apparently wrong. My coach has encouraged me to add a little bounce to my step, by bringing my knees up higher and landing with my foot flat under me rather than stretching out in front of my hips. The goal is to feel like I'm running light on my feet, not plodding heavily.
Key Area #3: Butt-kicks. To add to the principle of light on my feet I need to start adding more of a butt kick right before the high knees action. When I do both (high knees + butt-kick) this makes my legs go more in a circular bicycle pattern. It feels like I'm prancing rather than running.
Two fellow runners joined me in the 100m reps. Towards the end of our 10 reps, I felt like I was starting to get it. Although I wasn't actually running any faster, I felt lighter and faster on my feet. I can feel that there will be lots of potential - once I get used to it.
Of course, the session didn't end there! My coach pointed out to me that I should be using this technique even in a slow jog. To prove his point, he sent me and my fellow 100m buddies on a 3k jog at the end of the session. It felt weird.
Or rather, I felt WEIRD. I felt like I was bouncing more than running. My companions assured me I didn't look weird at all, which made me feel a bit better. Around the 1k mark, I started to get a strange sensation... my butt was getting tired! Clearly, I've never used these muscles before if they were fatiguing so quickly.
I tried to keep my form up during the jog, but without my coach giving me constant feedback it was easy to give in to fatigue. I'd like to think I made it the entire 3k while keeping decent form, but I wouldn't bet on it. I "pranced" back to the main group and told my coach about this newly discovered muscle weakness. He's given me some great strengthening exercises to try to whip my poor butt into shape.
I guess I have some homework to do for the next few months!
But that doesn't mean I'm not keen to hear about ways to improve! My coach simplified everything into 3 key areas for me to focus on. With luck, fixing these 3 areas will have a positive ripple effect on the rest of my running technique.
Key Area #1: keep my elbows bent to 90 degrees. Apparently, my hands are still too low. This causes my shoulders to enter the fray, throwing my body weight around and using up more precious energy during my runs. If I get the arms up I can keep the shoulders relaxed rather than engaged, and my speed & energy should improve.
Key Area #2: higher knees. I always thought keeping low to the ground would be more energy efficient, but I was apparently wrong. My coach has encouraged me to add a little bounce to my step, by bringing my knees up higher and landing with my foot flat under me rather than stretching out in front of my hips. The goal is to feel like I'm running light on my feet, not plodding heavily.
Key Area #3: Butt-kicks. To add to the principle of light on my feet I need to start adding more of a butt kick right before the high knees action. When I do both (high knees + butt-kick) this makes my legs go more in a circular bicycle pattern. It feels like I'm prancing rather than running.
Two fellow runners joined me in the 100m reps. Towards the end of our 10 reps, I felt like I was starting to get it. Although I wasn't actually running any faster, I felt lighter and faster on my feet. I can feel that there will be lots of potential - once I get used to it.
Of course, the session didn't end there! My coach pointed out to me that I should be using this technique even in a slow jog. To prove his point, he sent me and my fellow 100m buddies on a 3k jog at the end of the session. It felt weird.
Or rather, I felt WEIRD. I felt like I was bouncing more than running. My companions assured me I didn't look weird at all, which made me feel a bit better. Around the 1k mark, I started to get a strange sensation... my butt was getting tired! Clearly, I've never used these muscles before if they were fatiguing so quickly.
I tried to keep my form up during the jog, but without my coach giving me constant feedback it was easy to give in to fatigue. I'd like to think I made it the entire 3k while keeping decent form, but I wouldn't bet on it. I "pranced" back to the main group and told my coach about this newly discovered muscle weakness. He's given me some great strengthening exercises to try to whip my poor butt into shape.
I guess I have some homework to do for the next few months!
Butt-kicks will make me into a superhero runner in no time!
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