For the Love of Running

I've just finished reading one of the best books about running that I've ever read.

“Before stop watches, cinder tracks and perfect records, man ran for the purest of reasons: to survive. The saying goes, “ Every morning in Africa, an antelope wakes up. It must run faster than the fastest lion or it will be killed. Every morning in Africa a lion wakes up. It must run faster than the antelope, or it will starve. It doesn’t matter whether you’re an antelope, or a lion - when the suncomes up you’d better be running.”
There are few instincts more natural than the body in full motion as it races across a field or through the trees. From the beginning, we were all made to run. In days past, when ‘survival of the fittest’ meant exactly that, the only measure of the race was whether the hunted reached safety before being overtaken. Seconds and tenths of seconds had no meaning. ”

— The Perfect Mile, Neal Bascomb

It's been nearly a couple of months now since we ran the Melbourne Marathon, and whilst I'm happliy back into my running, and running for the pure enjoyment of it, I am looking forward to getting back into a scheduled program and pushing myself again, as I set some personal goals and events for 2016.

This particular book has only inspired me more as I am reminded of how much running is not only a major part of my life, but a reflection of life itself. 

The Perfect Mile, is a book about the global race to break the seemingly impossible barrier, the 4 minute mile.  After failing miserably at the 1952 Helsinki Olympics, three world class runners set out on a personal quest to achieve this monumental feat. 

From separate corners of the globe, these three athletes trained themselves harder than anyone before them, daring to push the physical and mental limits of their very being.

None more-so than our very own John Landy, considered the perfect running specimen and arguably the greatest miler of his time (yes, I'm biased). His story alone is one of one incredible drive, focus, & ambition with a good does of humanity thrown in. His story alone, is sure to make you proudly Australian. 

With Xmas approaching there are many worthy distractions that take us away from our running or exercise routines. Whilst it's good to let go a bit and have a well deserved break, this can serve as a prelude to re-ignite your passion as you build into your next campaign.

When the New Year comes around, and you're looking for some inspiration and goal setting to get you going again, you could do worse than picking up a book.

Give the gift of inspiration with a great book about running.

Here's some of my favourite titles to consider if you're looking to give or receive the perfect gift!

If you're thinking about running the marathon next year, or aiming for a personal best time? At Run Well we can help you achieve your goals. 

All the best in NYC Marathon this Sunday!

I must send a message to 2 of my Run Well marathoners who will be lining up for their first marathon this Sunday in the NYC Marathon. 

NYC marathon, on your bucket list?

I can only imagine the excitement and anticipation that Phoebe & Monique must be feeling, being in the Big Apple as we speak. Both Phoebe & Monique have committed & dedicated themselves to a comprehensive Run Well marathon training program. As such they are in great shape & well prepared as they line up for their first start. And what a thrill that will be. 

A long held dream of mine, I am planning to be there next year after running a qualifying time this year. I am also putting together a Run Well training package for any other enthusiastic runners looking to head to NYC  next November also. 

Whilst it's 1 year away, the time to start planning is now. There's a lot to organise before your training program begins.There are various ways to gain an entry which are explained

And failing that, you can always guarantee your entry through some travel packages with companies such as Travelling Fit.

Most importantly, if you are going to commit to run this memorable race, don't go to all that trouble and expense and leave yourself under-prepared. 

If you're interested in running the NYC marathon next year and would like Run Well to help you prepare, please contact me at ; runnyc2016@runwell.net.au

RUNNYC2016

Finally, all the best this Sunday girls!! 

As always Run Well!  

Post marathon...what now? Can I still wear my running watch?

Be a finisher!

I can happliy say, that as of today my legs are working again, and i can run again, sort of, for at least for a few metres anyway  Not that I'm planning on going for a 'run' until later next week but the spring has returned to them which is a nice feeling, meaning I am recovering. I hope yours are too!

It's normal to feel a little deflated after the marathon, regardless of how you performed on the day. After such a long intensive build up of training, running long runs every weekend, and when you're not running working on your recovery, and when you're not doing that thinking about the marathon, and talking about the marathon. Let's face it, It's pretty full on! 

Most importantly, I  hope that you all have been spending this week revelling in your achievements, and basking in the glory that goes with having just run the marathon. It's a very rewarding and satisfying time, that you should enjoy as much as possible. And don't hesitate in letting them all know that yes, you were out there on Sunday and yes, you ran the 'full' marathon!

This is a good time to reflect on your training, your race plan and how it all unfolded on race day. Looking at your overall time, your splits and your HR you can review your race performance  stage by stage. From that you might think about what & where you might change your plan for next time, or what you might have done differently in training and on the day. Of course, you'll never know whether that would produce a better outcome or not, but it's worth considering.

Each time you race the marathon will be a different experience and much can be gained from every one. With analysis, time & experience you will become better at racing the distance. The only catch is, you have to do all that work again, and it's a while before you get another crack!

I particularly love the fact that after only 4 days we are all thinking about our next marathon, aren't you? It was the last thing in the world you were thinking at about the 36km mark, but happily this all changes.

After a race, many runners want to capitalise on all that training and hard earned fitness, and not let it go to waste. Some will be searching for the next race to try to make amends for a bad day, whilst others might be looking to continue their successful run and see where else they can push the limits.

My advice, is stop now. You, your legs, your body and your mind needs time to recover. 

Rule #1: No running for 2 weeks!!  You need to recover.

Your muscles have taken a battering which is why they are so sore and you couldn't even walk properly for 3 days, let alone downstairs! Thus, they will take 2-4 weeks to fully recover & regenerate, maybe longer if you are very sore. Even if you feel like you can run before this time ( < 2 weeks) you are still in recovery mode, so only short, easy runs please. Only easy runs for the first month, starting with small distances of 3-5 kms, and building by only 2 kms each week. No fast running for 4 weeks.

If you do too much, too soon, you risk developing soft tissue injuries that may hang around for months. It's been a long and intense haul to get to the marathon, so it's important to take some time off.

LET YOUR BODY AND YOUR MIND RECOVER!

You can however, still exercise in the mean time, as other forms of active recovery will be helpful. Naturally, you don't just want to sit around ( if only), but walk regularly, swim, gentle cycle, pilates, yoga... and of course don't forget your roller, massage & stretching etc.

And then we can look ahead to what's next.

I am already planning which events I will be training for next year, which for me will and of course culminate in running the NYC Marathon in November 2016!

But in the mean time, and for probably the rest of the year, i will look forward to running again just for the pure freedom and enjoyment of it all. 

Who knows, I may even leave my Garmin at home and run naked. Oh the freedom of running by feel!

Real, take it easy, run easy but Run Well!

You can however, still wear your running watch! Thankfully it also tells the time!

Pain vs Suffering?

You can be assured of one thing this Sunday if you're running the marathon. It's going to hurt, at some stage towards the end. There's pretty much no getting away from that. Your response to that hurt will determine how well, or how fast you finish, and may be the difference between getting that elusive PB, or not.

So, when the question is asked, what will your response be?

““Pain is inevitable. Suffering is optional. Say you’re running and you think, ‘Man, this hurts, I can’t take it anymore. The ‘hurt’ part is an unavoidable reality, but whether or not you can stand anymore is up to the runner himself.”


”

— ― Haruki Murakami, What I Talk About When I Talk About Running

Ooh, It's the deep burn. Oh, it's so deep. - Ron Burgundy.

Pain vs Suffering?

When the question is asked, what will your response be?. Pain, or suffering? This usually occurs somewhere after the 32km mark of your marathon race, and will determine how well you finish. Perhaps whether you get that PB you're after!

Think of the child who runs and runs and runs, laughing, playing, until they collapse exhausted on the ground, still laughing. The children playing in the cold ocean waters in early Spring, having too much fun to notice anything but cold water.

They feel the sensation - cold, exhausted, breathless, yet do not suffer from it. 

Pain in the body is the most immediate form of suffering. But is pain really the same as suffering?

Pain is just a physical sensation. It is our mind that tells us we are suffering.

Suffering comes from our experience, that we learn and develop as we get older based on what we've experienced before. Essentially suffering prevents us from continuing with the discomfort or sensation that we are experiencing. Whist sometimes this can be to avoid potential injury, our bodies are very capable of enduring much, much more than our mind will often allow. And this is the point of training hard, which trains our mind to accept pain ( discomfort) and deal with it, even use it to keep us going. In this sense, to the seasoned runner, pain & suffering are mutually exclusive.

Physical running ability is certainly the primary determinant of performance in running races, but pain tolerance — or perhaps more accurately 'suffering tolerance' — is also a major factor. Read more here.

When you run the marathon, you will be asked the question as you approach the final stages of the race, typically beyond 32kms. Can you sit with the pain, are you comfortable to carry that with you to the finish, or will you let your mind bring suffering into the equation, and allow it to slow you down?

““WHATEVER DOESN’T HURT IS JUST YOUR COMFORT ZONE””

— Daniela Ryf, Ironman World Champion

Pain is inevitable, Suffering is optional.

If you're in search of a big PB this Sunday, you better be prepared to make pain your friend.

To quote from Alan Jeans, in the 1989 Grand Final - Are you willing to pay the price? 

Good luck to all the fabulous competitors that have made it to the start line in the Melbourne Marathon this Sunday!

Daniela Ryf, Ironman World Champion. - surely, she doesn't race in that?

Read more about Daniela Ryf here.

And if you're looking for some more inspirational quotes about running the marathon, you will find them here.

CHANGE YOUR LIFE, RUN A MARATHON. RUN WELL.

The Ten Commandments of running a Marathon Race

With a little more than a week til Race Day for Melbourne marathoners, our focus turns to race day & our race plan.

If you're interested in getting the most out of your race day, read on to see my top Ten Commandments for running your marathon race. 

Be a finisher!

Remember your 10 Commandments for Running a Marathon; 

1. Know your Race Plan & follow your plan. 

2. Don’t weave through people at the start, you’ll just waste valuable energy.  Relax, there’s plenty of time. 

3. Run the tangents, corner to corner, don’t make it any longer than it already is! 

4. Don’t wear a hat, you’ll overheat, and you need to sweat to keep your cool! 

5. Drink early & often, don't wait till you're thirsty.

6. Don’t do your shoelaces up too tight, and do double knots. 

7. Run with the pack as much as possible for the first 30km. 

8. Don’t fight the wind. Sit in behind a pack into a headwind, & wait til you’re downwind & relax to increase your pace. 

9. Use the gradients – relax downhill, let your pace increase. Uphill - shorten your stride but maintain your cadence, ease your pace back a bit. It all evens out in the end. 

10. Your goal is to get through to the 32k mark, or back onto St. Kilda Road in good shape. Your race starts here!

Finally, the marathon is all about economy & efficiency. Be mindful of this as you run. 

How you run your first 10km will determine how you finish your last 10km! i.e. be conservative early to save your glycogen, for a strong finish, when you’ll need it! 

When running, think about being relaxed. Think smooth, light & easy with your running form. If you’re not feeling this, ease off a bit, settle into your rhythm again before gradually picking it up.

And if you don't have a race plan, you better make sure you're not planning to fail!  

Need advice for your Race Plan? It's not too late, click here!  

Taper Time...no time to switch off!

Whilst we like to think taper time starts after finishing our last long run, it is not actually the case, as the training week 2 weeks out is just as heavy as many of those before. As far as our body, or legs are concerned, they're still doing a lot of work, and will most probably feel just as tired as they have for this previous month of high mileage.

So, in reality our taper starts from this weekend (2 weeks to go!) if you're preparing for the Melbourne Marathon as our weekly running volume reduces by about 20-30% in this second last week, and reduces again for the final week, thus allowing for full recovery. Your running frequency and schedule should remain the same, it's just the volume, distance or number of reps that reduces.

And with that, here's a few tips that I like to suggest to keep you focussed on Race Day and to ensure you get to the start line in the best shape & ready to race.

Taper time is essentially the time our body needs to recover from the heavy running loads & high mileage training we have done, particular in the past month. This of course serves to ensure we are at our physical peak to perform on Race Day.

Enjoy your taper time.

So, what do we need to do?

1. Assist Your Recovery ; stay hydrated, well rested, get plenty of sleep, and avoid alcohol.

2. Muscle Maintenance ; Continue or even pay more attention to your physical maintenance ( active recovery) to ensure your legs are at their peak by Race Day. This means massage, stretching, using your foam roller & spikey ball regularly.

3. Remain focussed on the goal ahead ; No cramming! Don't be tempted to start doing extra 'other' sessions or more running than your program says. Keep your running frequency the same, it's just your mileage or number of reps that will reduce. As you start to feel better and fresher in the legs, the temptation to do more comes up, but don't, simple. You're at more risk of overdoing it now than ever, so just Don't! 

Also, this is not the time to start up some extra circuit training or the like to fill in the extra time. Focus on running well, make your sessions sharp. Apart from that, relax, and take the time to recover. You deserve it & you need it!

4. Reflect on all the hard work that you've done, and consider all the long hard Interval and Tempo sessions. You will gain confidence by acknowledging the hard yards you've been through. Try not to overthink this, as you have nothing further to gain in these final two weeks from a conditioning perspective. The work is done, recover, and focus on your Race and Race Plan.

5. Eat well, nourish your body. You don't need to eat more, and you definitely don't want to eat less ( just because you're running less). Ensure your muscles are recover and are well stocked with glycogen by the night before Race Day. Stay hydrated, and ensure you are fully hydrated throughout the last week before Race Day.

However, it is also a time that some may start to wonder or ask a few questions about whether you are well enough prepared, whether you've done enough miles etc? Whilst it's hard to back off the training mileage when it's all you've done for the past 4-5 months, you must trust in your program. Understand that you've done a lot of training, a lot of hard speed & strength work, and a lot of miles. Now, is the time for you to recover from all that, in preparation for Race Day. Don't overlook how important this final stage is. If you don't get to the start line fully recovered, your performance will suffer!

Well done! You're nearly there, but you're not done yet!

On your marks, Get Set...

Arm swing & Running Economy

"The arms drive the legs!", I can still hear coach Bisinella's words ringing in my ears, as we pushed hard around the bend into the final straight of a 400m repeat. 

That lesson, along with many others learned on the track have carried over to my distance running & will serve you well when it comes to running economy & importantly when racing. 

This excellent article will shed a little more light on the subject of running economy & arm swing, click here

In running your arms work in sync with your legs as counter levers keeping you balanced and limiting trunk rotation as you run.  When running easy paced they act passively in doing this which suits long distance running where energy conservation is crucial. However when the pace quickens and you're looking to extract that extra few % out of your legs, ironically it's your arms that can make a big difference in getting you going & keeping you there!

As you increase your running pace for tempo work or pushing up your pace for racing, your leg speed, cadence, knee lift & stride length will all increase. Along with that, & importantly knee drive increases in amplitude & force, leading to stronger glute activation and downward force as you push yourself forward and away from the ground.

And this is where the arms come into play.

Focus on pushing your elbow back as your opposite leg pushes down through the ground. Simultaneously the other arm reaches forward in time with the opposite knee also coming forward. 

Understanding this relationship can help you add extra impetus to the whole mechanism as you focus a little energy into the arm swing to pick up your cadence and pace.  

Think elbows pushing back and hands moving forward. Avoid your hands crossing over the midline of your body which creates unnecessary & unproductive trunk rotation.  

Try this on the track, in accelerations, tempo running & when trying to maintain race pace when you're battling fatigue.

When you're pushing through the final stages of your race, think cadence, drive & arm swing!  

Gain confidence & fresher legs with your next Long Run: 4 ways to Step it up this month.

Fast finishers

The Long Run is without doubt the most important run in your marathon training program. These runs are specifically designed by pace & heart rate to maximise your body's ability to burn fat & spare your limited muscle glycogen stores as well as improve your leg strength & condition to allow you to make the distance.

As we approach this weekend, we look forward to our first of 3 x 30+ km runs over the next month. This month represents the peak in your running mileage and arguably the most critical stage in your marathon preparation.

Having completed 8-12 weeks of structured running thus far, you will have built up a good level of aerobic conditioning courtesy of your easy paced, steady Long Runs at your prescribed pace to maximise your aerobic threshold training effect.

However, if you're anything like many runners I speak to, it's common to start to wonder how on earth you're going to manage to run 42.195 kms at your desired race pace, when you've been doing all these miles at a much slower pace.

Thus, with 8 weeks to go this is an ideal time to start to work a bit of Race Pace into your Long Runs. This I believe will serve you well on two fronts;

Firstly, to give you a feel for what it's like to run at Race Pace on tired legs. These runs will show you that you can run at Race Pace even under these conditions of high mileage training on often tired legs. This will give you confidence that you can take into race day. 

Secondly, after many weeks of slower paced Long Runs, your legs will relish the opportunity to open up a bit, utilising more glycogen as you push your pace up to your desired Race pace. Paradoxically, your legs will feel fresher and alive with the extra work - the change of pace will recruit more intermediate muscle fibres, allow you to increase your cadence, reduce your ground contact time as you increase your pace. Think of it as giving your legs a break from the slow easy pace, as you train your body to work hard under conditions of fatigue.

Here are 4 tried & tested ways that you can step up the pace on your upcoming Long Runs.

These techniques have been practised & endorsed by some of the great runners & coaches of our time, such as Arthur Lydiard, Gabrielle Rosa, Greg McMillan, Hal Higdon & subsequently many thousands of athletes since;

1. FAST FINISH:

For a 32 km Long Run, run the first half (16km) at your prescribed easy Long Run pace. Gradually increase your pace over the next 8 kms up to Race Pace by the 24km mark. Hold your Race Pace through to 30km, and finish the last 2 km even faster if you can. 

2. SURGES:

Run the first half of your Long Run at your easy prescribed Long Run pace and work up towards your Race Pace ( RP) in the last km . Hold your Race Pace over the next 3 km, then follow this with 3 km at easy pace, then 3 km at RP and so on. Perform 3 x 3 km at RP, with 3 km easy pace between. Finish your last km at Easy pace.

3. THE 3/1:

Run the first 3 quarters ( 24km) at your prescribed easy Long Run pace, and run the last quarter (8km) at Race Pace.

4. HILLS/TRAILS: 

Increasing your pace is increasing your work-rate. You can also do this on a hilly course or hit the trails. Work hard up the hills, and ease off on the downs. A great place for this type of run is Kew Boulevard in Melbourne; a tranquil undulating 14 km return roadside course.

Incorporate these runs into your next 3 x 30+ km runs over the next month only if your body is feeling up to it. These runs will give you the confidence and better conditioning for a stronger, faster finish come race day!

An additional note for these runs is that you might want to take gels with you. Firstly, to practise for race day, as well as provide some extra carbohydrate energy for your fast finishes. You don't need to consume your gels in the early part of your runs at easy pace, but wait until just before your faster run sections if you wish.

With the additional demands of these runs, please make sure your recovery is up to scratch. If you missed my recent blog on best tips for recovery you can find it here.

As always, Run Well.