Summer Runnin': a month in Jamberoo.

Summer holidays have just ended for most of us, myself included. However, i was fortunate enough to have spent most of January in the beautiful surrounds of Kiama & Jamberoo. 

The region of Kiama - Jamberoo is one of great natural beauty. It offers spectacular coastline, numerous beaches, rolling green hills, mountains set amongst dairy country & rainforests. It is nothing short of ridiculously beautiful as you will see in the pics that follow. Jamberoo means 'track' in Aboriginal, but I think that's underselling it just a little. Perhaps bloody steep track would be more appropriate for this area is one of many, many steep hills.

Kiama; lots of hills and cows.

As with any other holiday destination, this represents the opportunity to explore new running routes, trails & workouts in a different environment. Being from Melbourne, where hills are scarce in the inner city, I do love to run the hills around here.

Regardless of where you are, or which time of year, a running session is never far away. Here's a few of my favourites from the region, and whilst you may not get to Kiama itself, you can take these suggestions with you almost anywhere.

1. Hill circuits:

Find a hill which is not hard here, and run it. Repeat, repeat again, and so on. Kiama boasts the 5 X Bs; 5 streets starting with B, that are horrendously steep and about 400-500m long. The one I found in Jamberoo was 1.7 km long with an elevation gain of 160 m with each repetition, & taking just over 9 minutes to get up, and just as long coming down for each rep.

Rating : Bloody hard but beautiful on the way down.

2. 1000 steps.

Find a decent set of steps, 81 in this case. Run the set, recover on the way back down. Repeat til you've done 1000. 12.3 repeats for me, ouch!  

The shorter the set, the harder you go!  

81 steps on the way to 1000.

3. Trails. 

If you're from the city, spoil yourself & your feet and get off road whenever you can. The Coastal Track between Kiama and Gerringong is an absolute gem. It's 6 kms one way ( you can catch the train back?), or 12 km return. Absolutely stunning too.

4. Run the Mountain.

6 km of uphill hell to Saddleback Mountain. Locally known as the Saddleback Smash raced in October. Sadly, cancelled last year, but hoping it will make a comeback soon.

5. The Epic Trail Run. 

This run involves setting yourself a destination or goal and just heading out and seeing where it takes you. The last time I did this in Kiama a few years back, I ended up running to Geroa and back, a total of 38kms. I probably won't make that mistake again. For me this time, it was continuing up and up beyond the end of our Jamboree road, (the 1.7km hill) and into the Buderoo NP, more up and into the pine plantation, and down the steep muddy descent to the most magnificent little stream & waterfall to cool off. take in the breathtaking drop off, before continuing downhill to the main Road. And then come back again! Took, an hour and 45 mins. Totally worth it!

Like every run, running hills, stairs, trails, & tracks all involve the opportunity to work on your strength & technique as you conquer endless hills. Great training early in the year as you build your base before getting stuck into your specific race training program.

Sounds like the perfect place for a Summer Running Training Camp.  

And that's exactly what we're going to do next January 2017. If you like the sound of that, please let me know & you can join us!

As always, Run Well!

How's your New Year's Running Resolution going?

We are already into the second week of the New Year, which leaves me wondering how our resolutions are holding up, 8 days later?

Typically, New Year's Resolutions involve promises of healthier and fitter lifestyle changes, which will often include running related goals, challenges and even the threats & dreams of marathon finishes!

have runners, will run.

To start with here's a few tips to get this year's running resolutions into gear;

1. Start by Running Regularly; try for every second day, allowing a day in between for recovery. 

2. Be realistic when you start. If it's been some time since you've run, then start slowly, with short distances, and take it easy. Try 15-20 minutes, and include short walking breaks if you need to along the way. Many people that break down , do so by doing ' too much, too soon'. Listen to your body. Your body needs time to adapt to the demands of running, so let it. It may take 6-8 weeks before you can run 5k, and that;s okay. The next 5 k will come easier I promise.

3. Recovery; Most important for all runners, and in particular those starting out. Work on your recovery when you're not running, this will help your body adapt between runs, thus keeping you running and on track. This will involve your foam roller, stretching, try yoga which is great for running recovery, body & mind.

4. Be patient. Good runners are strong runners. You need to be strong and mobile. This takes time to develop and work to maintain. Take your time, and build your running fitness. Again, don't fall into the trap of 'too much, too soon'

5. Set goals. There's no better way to stay motivated than to be training for a goal, and you can't reach a target if you don't have one! Start with a 5k Personal Best, or maybe 10k and work your way up. Soon enough you'll be looking at a Half Marathon, and then maybe even a Marathon!

Maybe you ran the Half or Full marathon last year and now you're looking to improve on your performance and aim for a PB!

Either way, allow enough time to adequately prepare & train for your race and give yourself every chance of making it, and making a PB!

6. Enter a Race!! Now it's time to really plan out and train for that race. Pick your distance and commit yourself to a solid training program of 12- 20 weeks, depending on your distance. If you need some help or advice on this, feel free to email me here.

Now that you've made a start here's a few race events to consider for the year ahead;

Here's a link to all of the 2016 Australian Running Calendar of events.

And just for good measure, a list of my faves to consider for the year ahead;

• Two bays Trail Run 28/56k; 17 Jan
• Rollercoaster Run 43/21.5k; 27 Feb
• Run 4 The Kids 15k; 20 March
• Puffing Billy Run 13.5k; 1 May
• Great Ocean Road Marathon 44/23; 15 May
• Surf Coast Trail Marathon 42 solo/relay/22: 25 June
• Run Melbourne 5/10/21; 24 July
• Wonderland Run, Grampians 20/36: 21 August
• Melbourne Marathon 21.1/42.2; 16 October
• NYC Marathon 42.2; 6 November!!!!

If you're looking for any running or training advice to help you achieve your running goals for 2016, please email me .

And if you're planning on running in the 2016 New York City Marathon, so am I!! get on board with your personalised Run Well Marathon Training Program here!

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...