Super Sunday Run

I joined thousands of walkers, strollers, cyclists, skaters & runners who were out & about yesterday enjoying a superb Sunday afternoon. For me it was my longer Sunday run, an easy & relaxed amble along the foreshore from Elwood to Hampton and back. As i usually do when I run, it got me thinking, what does this Sunday run mean to me?

For me, it's the start of getting back into regular weekend runs, this being my third consecutive run as I start to string together some consistency and getting some mileage back in the legs. Now that our second boy, Sonny has just turned 6 months, runs have been less than regular since my last race which was the City 2 Surf in Sydney way back in August last year, which i snuck in before his arrival in September.

Whilst this was not a programmed run as such, there is still always a training effect so it pays to give some attention to what you want to get out of the run. Having said that I'm all for a relaxed run with no great expectations, but for me there are two main factors present. Every run demands you Run Well, with good form regardless of pace thus building a stronger neuromuscular connection within your running muscles & movements - Smooth, Light & Easy. This along with a focus on keeping my cadence ticking along nicely is all I'm really aiming for. As for pace, I made sure I was travelling nicely within my aerobic zone, steady paced so as to be within my aerobic threshold. 

Whilst I am not running to any program right now, I am aware that my 20 week Marathon Training program is still some time away (about 9 weeks). Until then it's just a case of running regularly, running well & building some aerobic fitness along the way, which is a most fortunately unavoidable!

Most importantly, like most of those around me it's nice to just simply be able to get out & enjoy the run, the sun and the scenery and not have to think about my program for now.

A timely reminder to make the most of these great afternoons whilst they're still with us, and enjoy the freedom of whatever it is you're doing , just for the sake of it.

Run 4 Kids…tick! So, what's next…the Half Marathon?

Congratulations if you've just completed the 15km event, Run 4 The Kids. One of the best running events in Melbourne in my mind, as it's for a great cause and a unique run course as it takes you under the Burnley Tunnel and over The Bolte Bridge, places you can't normally run. And now, let's consider what comes next….?

You've had a couple of days off to reflect, now your mind turns to, What next? You don't want to waste all that good training you've already done, do you? So, naturally the Half Marathon is next on the list. Besides, it's only another 6.1 km so you're nearly there. It's true, you can make the distance no problem, but what goal do you want to set for yourself, what time do you want to aim for?

The Run Melbourne Half Marathon is on July 26, so about 4 months away. This gives you 16 weeks  to train, which is plenty of time to set yourself a goal.

A typical Half Marathon program is 12 weeks long, and if you have a goal time in mind we can create a personalised program to build strength & speed into your running to help you reach your goal. But that doesn't mean you spend the next 4 weeks sitting on the couch until your program starts. Keep up your regular running and think about adding some interval or tempo running into your program.

A typical program will have a number of different run types, such as easy runs, tempo runs and faster interval runs to help you build strength and speed into your running. All this adds up to a faster race time. If you want to find out more, please send me an email.

Whatever running you do, Run Well.