tag:blogger.com,1999:blog-63091417310402178582023-11-16T17:33:37.267+11:00Go HardIt's about runningAnonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.comBlogger822125tag:blogger.com,1999:blog-6309141731040217858.post-5134788778705027122017-09-01T09:52:00.003+10:002017-09-01T09:52:50.302+10:00New Blog: Running AliveIt's been many years of varied blogging here at GoHard. I feel like I've outgrown this format. So I wish to offer something better. I've created a new site to continue my blogging. Hopefully it will be bigger and better. If you've enjoyed any my posts over the years, please check out my new site:<div>
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<a href="http://runningalive.com/">runningalive.com</a></h3>
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Hope to see you there. Please a leave a comment on the new site to let me know.</div>
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Keep your running alive</div>
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-Jason</div>
Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-27564993721482114992017-07-26T09:49:00.002+10:002017-07-26T09:49:37.866+10:00This Is Forty<div dir="auto">
Wow, I've reached 40 years old. It's been suggested that I'm now old, but I don't feel it. Not a bad milestone to stimulate a little thinking. One question I have been asked a lot is <em>why run?</em></div>
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Some things just feel right. They can be different for every person. Some are lucky they find what elevates them early. Most will have to try many activities to discover what clicks for them. What resonates within you may also change over time.<br />
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For myself I had the first indicators running was for me back in primary school. I wasn't fast, sprints were almost embarrassing, but I ran the school cross country (2-3km). I wasn't in winning contention. I don't think I could have run any faster, but there were two things that stuck out in my mind. Firstly, on finishing I felt like I could just go and run the race again at the same pace. More importantly I absolutely loved the running itself.<br />
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From there I didn't go into heavy running, but off and on I dabbled in it. I did some street and park orienteering and performed surprisingly well in some local events. During my teenage years my main sport was table tennis. Part of training included going for a run every so often. Usually that was around Albert Park Lake. This was a nice, flat 5km loop (4.691km to be exact). Over time I found myself running with the different squads who each did only one loop. But on some days I was getting 3 or 4 laps in (15-20km) without even thinking about it. I just ran with anyone who was interested.<br />
The point when I really discovered running was for me was when I decided to go and watch the Melbourne Marathon. After checking out various points along the course I found I stayed at the 34km mark. To me this was better than the finish line. This was where the suffering of a marathon stands out. It is far enough that the pain is at its maximum. It is also far enough from the finish the racers can genuinely doubt if they have what it takes to make it. This is where the marathon is the hardest for many. I was drawn to it and wanted to see if I had what it takes too.<br />
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This led to years of endurance sports, running, marathons, triathlon, ironman triathlons and a mixture of other races. During some of these races I learnt some things about myself. There is nothing like extreme fatigue, hunger and prolonged pain to help reveal your deep traits. I discovered I was mentally strong. Not all the time, but often when it really counted. This did put my body at risk in a couple of races, so I had to learn to throw in a little extra thinking.<br />
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Now that I'm forty years old, running is part of who I am. It weaves through the rest of my life and I think it adds to it rather than demanding sacrifices. I tend to choose races that have a big question mark around if I can finish them while sometimes throwing in a ridiculous time goal for my level. This creates those moments when I truly feel I reach my flow state. A state when I just know I'm getting the absolute best out of myself.Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-30316425479279172842017-07-19T04:08:00.001+10:002017-07-19T15:18:23.288+10:00A Runner AgainIt feels really good to be back into the routine of running. Everyone has different things that just click for them, and running is something that works for me. I've managed to put together two 58km weeks. The volume itself doesn't seem a problem. I've reached a long run of 2 hours and nothing feels particularly hard. As predicted it is trying to push the speed that creates problems. The slightly faster runs are where the hint of problems show up. During the runs are fine, but once I get down to anything faster than 5:00/km I'm getting some swelling and a bit of that awkward feeling around the injured ligament afterwards. Nothing major and it subsides quickly, but it is an indicator that's where my current limit lies.<br />
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The good news is if I hold the pace I seem to be able to keep adding distance. When preparing for ultramarathons that's the main priority. I'll keep my focus on that and let the speed follow up behind as my body allows. At least I'm now confident I will be ready to complete the 50km at the Surfcoast Century in September.</div>
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Despite a small amount of frustration at holding back on speed for most runs I'm really enjoying the lack of pressure that taking it easy provides. I'm hitting a level of relaxation in my runs that I don't think I've had before. It is providing a good bridge from my increased mindfulness training. Hopefully I can progress this into a stronger mind in races. The plan seems to be working okay, so I'll continue my cycle of:</div>
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<ol style="border-image: none;">
<li>regeneration</li>
<li>Faster</li>
<li>Easy</li>
<li>Long</li>
<li>regeneration</li>
<li>Long</li>
<li>Easy</li>
<li>Faster</li>
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<br />Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-68926054276095545682017-07-12T12:28:00.001+10:002017-07-12T13:51:51.346+10:00Go Smart (so I can go hard later)<p>These posts are mainly a reminder to myself to not go too hard yet. On half my runs this week my legs have been itching to just open it up. Maybe I can get away with that. Maybe it will add to my fitness. Maybe it's just what I need. Unfortunately the down side is there is a big risk that it will put me back many weeks in injury. I'm not taking that chance. Ligaments take a long time to get back to full strength, and that's only if you do the right work. Two months isn't long to get ready for a 50km trail race. To make sure I can do it I cannot afford the down side of taking risks in training. On the up side, consistency with regular mild progression usually reaps some rewards in running. It does take time, so patience is a virtue.</p><p><br>It helps to look back through the weekly run volume over the last few weeks. The magic isn't in the numbers. It is what you do within and around those numbers. That said, the weekly totals do tell a good part of the story.</p><ul>
<li>4.7km</li><li>18.0km</li><li>34.1km</li><li>58.0km</li>
</ul><p><br></p><div class="separator" style="clear: both; text-align: center;"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIb7NU7wAjdECfxG-asTaXL9GNCYqiJxqCR03HYTJDPZqg-waUHoIgDrqhxM-xDkJ_ZXo1CYUB-q_kSaKWQhiBZjtKO5ZeioW66bmU9ObfqUE4_aG0VQxphsL31kD-1pdgngY0fFyMHik/s9999/IMG_0878.jpg" width="3024" style="max-width: 100%;"></div>Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-69053207936916381402017-07-06T20:56:00.005+10:002017-07-06T21:01:35.573+10:00Build To Go BigIn theory I'm out of the rehabilitation phase and starting my training phase. Of course the reality isn't that clear cut. Once ligaments have been injured they take a very long time to get close to their previous strength. This has to be taken into for months. A better way for me to think about this is that this is now part of my training. At least I've now reached the day where I can run daily and now start pushing my boundaries back out.<br />
<br />A race that's become a <em>must-do</em> on my race calendar is the <a href="http://rapidascent.com.au/SurfcoastCentury/" target="_blank">Surfcoast Century</a>. It was my first 100km race back in 2012 (<a href="http://gohard.blogspot.com.au/2012/09/surfcoast-century-race-report.html" target="_blank">read the race report here</a>). Since then it's developed into a great get together with some friends from work. This year the plan has been to take part in a 2 person relay. 50km each. At the start of this year we were hoping to see really challenge ourselves and see just how fast we could go. At this point I confident I won't be breaking any records. To ensure I get to the start line will require training smart and not aggravating any injury issues.<br />
<br />Leaving me to think of the race as a marker that will operate as motivation, a definable goal with a time frame and stepping stone leading to future challenges. The race is on the 9th September which is only 9 weeks away. My goal is to be able to run the how distance at a <em>reasonable pace</em> and not fall apart in the late stages. Exactly what that <em>reasonable pace </em>is won't be an exact time. Instead it will be about <em>how I run</em> and that I am able to get into a proper flow. It is hard to put into words, but I do know it when I achieve it.<br />
<br />For training over the next two months I am inspired <a href="https://www.t-nation.com/workouts/boring-but-big-3-month-challenge" target="_blank">Jim Wendler's Boring But Big</a> concept. Now I'm training for a trail ultra marathon so the training is completely different. The take away is stick to the absolute basics, repeat and progress. "T<em>he basics are always best."</em><br /><br />Being a shift worker removes from the normal 7 day week that many follow. My roster will vary a bit over the next few weeks. Initially I'll be on an 8 day rotation. This rotation will allow me following template:<br />
<ol>
<li>regeneration</li>
<li>Faster</li>
<li>Easy</li>
<li>Long</li>
<li>regeneration</li>
<li>Long</li>
<li>Easy</li>
<li>Faster</li>
</ol>
For the first 5 days I'll be <em>on shift</em> and days 6,7 & 8 are my days <em>off shift</em>. When on shift I'll fit in strength work as I can, but will likely just e 15-30 minutes a couple of times focusing on the must-dos for me. On days 6 and 8 I'll put in long and intense strength sessions after my run for the day.<br />
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<em>Regeneration</em> is all about recovering and being able to be stronger for upcoming training. This could be a day with no training, and very easy run, a walk or just some remedial work. I'm either starting work before dawn or coming off a 14 hour night shift on these days, so they're not ideal for hard training anyway.<br />
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<em>Faster</em> runs are still fairly easy. They won't be long, just at a level where I focus on running a little quicker than I plan for my 50km leg at the Surfcoast Century. Typically it will involve in ensuring the cadence is a little faster and I push a bit more on the up hills. It definitely isn't speed work or sprinting.<br />
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<em>Easy </em>is exactly that. Roughly an hour of comfortable running.<br />
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<em>Long </em>runs are the key runs. This is race specific, where I will carry all my race gear (bottles, nutrition, mandatory gear) and run over terrain that should get me ready for the race. The pace should be fairly even throughout erring on the side of a slight negative split (terrain permitting). I don't care about time splits, just finding my rhythm, getting into the flow and developing the feel I want to have on race day. The final times will be a byproduct of all of this. If all goes to plan I hope to start at 90 minutes and add 15 minutes to each succeeding long run.<br />
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<em>But there's no fast running...why?</em><br />
There's two main risks that will put me back into injury problems. The first is fast running. I'll get more benefit from developing my basic endurance at this stage I'm better to focus on just that and give the fast stuff a miss at the moment. The second risk is down hill running which put the AITF ligament at risk. There will be down hill running in this race so I need to prepare for it. That means incorporating down hills in my main rains, keeping it within my limits and very gradually progressing. I look at this this way. One risk I have eliminated and the second I have it controlled.<br />
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This approach won't put me at my best level of race fitness, but it should ensure I get to the start line and capable of completing the event without hurting my running afterwards. Longevity in this running caper is important to me.<br />
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<br />Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-37248282792424013752017-07-02T10:32:00.001+10:002017-07-02T10:38:21.946+10:00Return To SportPast 6 weeks for rehabilitation of my high ankle sprain. By the text books it says I can now return to my sport. I am back running, but I am taking an extra conservative approach. It is possible I could be pushing the running a lot more, but the consequences of getting it wrong are too big if I do. I don't want another month on the sidelines. There's no pain from at all from the initial injury. Which can be a problem in itself as the ligaments are probably only at 50% of their previous strength at best. So there isn't a warning system built in that stops me from doing damage if I push things too far. Once pain shows up it is already too late.<br />
<br />My approach is to make time my friend and take it bit by bit. Just gradually increase the run loading while doing a significant amount of strengthening, mobility and other exercises around it. Hopefully I can increase my agility and proprioception to well above pre-injury levels. The runs are very short by my usual standards, but supplemented by plenty of exercises that are a mix of squats, jumping, lunges, core, hip and ankle training. Luckily I am enjoying the variation. I'm still keeping away from steep down hills and anything overly technical. These are the biggest risk for re-injury.<br />
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<br />Joe Uhan put together an excellent article on irunfar covering important details on high ankle sprain and ultra trail running. I highly recommend a of it: <a href="http://www.irunfar.com/2014/05/its-not-about-the-tibialis-anterior-high-ankle-sprains-in-mountain-ultrarunners.html" target="_blank">It's Not About The Tibialis Anterior: High Ankle Sprains In Mountain Ultrarunners</a>Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-44107704718974834162017-06-11T15:44:00.002+10:002017-06-13T14:22:31.402+10:00Rehab Out Of Winter<p dir="auto">Some good timing for the family holiday. With Winter highlighting its arrival with some very cold mornings it was time to head to a warmer climate. This part was purposefully planned. The timing had nothing to do with fitting into my ankle rehab plans. Yet this part also fitted in quite nicely.</p><p>Relaxation, pools, beach, sun, heat, drink, food and no work drew us out to Khao Lak, Thailand. Amongst the usual holiday stuff I continued the progression in my ankle. On holidays I usually enjoy getting up early and exploring the area with some morning runs. Obviously this wasnt happening this time. No problem and surprisingly to me, not too disappointing.</p><div class="separator" style="clear: both; text-align: center;"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWjPz7mpQCbwXQv36xY4Lg4V-7oTk-qetq_ibcu_ccKYcDyt5TG25Nnq-U1gPT3Ml4gNRhxGLf1XLCxlxCJCGwEz_sN_lNVtakKiX8WRUQJDsbQLd0RI2UHydRkAMyi_-9x-g-fGxB6PA/s9999/IMG_0205.jpg" width="3027" style="max-width: 100%;"></div><p dir="ltr">So far the mornings involve an early rise without an alarm. Down to the beach for some breathing exercises, meditation and yoga plus some exercises for my ankle with some walking. Then into the resort's gym for strength training. There's a good amount of walking interspersed throughout the days that there's no need for a dedicated <em>rehab walk.<br></em><br>Now five weeks after injury I was hopeful I would be ready for my first run. I got in 2 x 1 hour walks one day followed by my tests of calf raises and hops the next morning. Everything felt better than expected. Over breakfast I was getting excited about testing out a bit of running the next day. As the day progressed so did some pain in my ATF ligament. Not particularly bad, but enough to let me know running needs to be put off still.<br><br>The good news is each day the pain levels are less with the combination of rehab tests and exercises. It's all heading in the right direction. Just not as fast as I'd like.</p>Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-23064535135593699212017-06-05T19:42:00.002+10:002017-06-05T19:57:10.761+10:00RemodellingThe disorganised scar tissue of fats cells, fibroblasts, inflammatory cells and loose connective tissue should be at the stage where it has been coaxed along to become something more functional. My ankle ligaments feel much stronger than they did a week ago. It's now at that stage that defines whether it stays as a mess that holds together, but without most of the elastic qualities a good a ligament has, or it becomes a functional ligament again. So this means training to encourage the remodelling process. There should be plenty of collagen now, and after the week and a bit of basic movement exercises most of it should be aligned in the right direction. The fibres will be type 3 collagen which are significantly thinner than the dense type 1 fibres which make up the majority of a healthy ligament. Into my fourth week post injury and I am running on the assumption the strength of my ligaments is at best 10-20%. It's a dangerous time. Without loading it will stagnate, but load also creates risk.<br />
<br />Time has to be a friend. I need to listen intently to how my body is responding and take into account a lot of the research. I could force myself into running and there is a chance it may work. Unfortunately it is more likely I'll re-tear at least one of the ligaments and be back at square one. My end goal is to be able to run again. Before that I have a few stepping stone goals. Those goals have to be met before I attempt my first 2 minute run.<br />
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<ul>
<li>I need to be able to walk at a brisk pace for 60 minutes (including hills) without pain. At the moment I'm getting pain on the downhills within a 30 minute walk.</li>
<li>I need to be able to do 30 single leg calf raises plus 30 single leg hops without pain. I'm at 2x15 single leg calf raises today, so still a bit to go.</li>
</ul>
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So far I'd only been doing straight line exercises. No rotation or turning. This weeks sees a very modest introduction of some lateral movement. Unloaded inversion and eversion repeats. Towel drags with the feet and plenty of single leg squats, lunges and other legs exercises. I'm surprised at how much I'm enjoying doing this work at the moment. My focus when <em>training</em> is high. Maybe all the extra meditation and mindfulness training I'm fitting in is carrying over.<br />
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Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-58309979491810519882017-05-27T16:50:00.001+10:002017-05-27T16:54:58.798+10:00MovementTwo and a half weeks brings me out of the moonboot and a physio review. The body is doing what it's meant to do. I'd prefer if it would heal faster. At least now I'm I've moved on from the immobilisation phase and started some exercises. The extreme difficulty I had in doing a single leg calf raise and the almost non-existent balance on my left leg beat down my ego. At least the physio was amused by the amount of muscle wastage that occurs in two weeks. Thanks Camila.<br />
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Low grade strengthening and proprioception development is this week's fun. The endurance challenge is just walking around to get things done. <em>No</em> extended walks and <em>no</em> running. I'm definitely not tempted to try it out. It is clear the ligaments aren't ready yet. Basic walking requires a good dose of concentration to keep the mechanics right. There is a laziness in the coordination and a tendency for too much inappropriate movement if left unchecked. Need to do what I need do.<br />
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So far I've taken the time out from pursuing any hard cross training. In some ways it's a good mental break. I had planned on an easy couple of weeks after Wilsons Promontory 100 anyway. Plus I want to give my body the best chance to heal well. Hard training creates a stress that needs recovery. It is definitely required to bring the most in performance, but I think my body's resources are best directed to my ankle right now. A bit of strength training mixed with what many would consider yoga-style exercises has been the mix. It's also a good opportunity to work on the mental side of training. Since I'm not getting in my usual <em>moving meditation</em>, I've moved into other forms of mediation and mindfulness training. Hopefully this will bring improvements into a number of other areas.<br />
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All the above and the rest of life seems to be doing a good job of filling in for the running that isn't happening.</div>
Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-54268892216162501732017-05-20T22:21:00.001+10:002017-05-20T22:25:20.551+10:00A Running Blog With No Running<br />
Over more than two decades of endurance racing and I've had relatively few injuries. In my younger days I would stress about lost fitness and get frustrated when I was injured. Now I've chilled a bit more. Which is handy since my ankle injury is taking a good chunk of time out from running.<br />
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It's easy to say it's just running and there are more important things in life. It's true there is. That approach never seemed to take the disappointment and frustration away when forced out of action. Maybe I'm getting older and wiser, or I don't care as much, but I'm definitely in a better mental place than with previous injuries. It's a bit of a chance to focus on other things. It's been over a week and for the most part I'm comfortable with the situation. Complaining won't get me anywhere, and self pity is only detrimental. Plus my wife had did more damage to her ankle earlier this year. At least we get to share moonboots. Best just to focus on what I need to do.<br />
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At the moment it's hard to tell if all is going as it should. The pain levels are mainly non-existent with only a few moments of low level pain. The initial phase is immobilisation with a combination of moonboot and taping lasting about two weeks. In this time the hope is to protect the ligaments from any further damage while the inflammation process does it thing of removing the debris and laying the down the initial repair matrix. Bring on the collagen. I'm well aware this initial matrix is basically a mess that is meant to hold everything together. The problem is there will be little of the functional elastic and movement qualities needed in the ligaments. I'm putting my trust in my physio to balance this out. I'm keen to get to the next phase where I add movement into the mix.<br />
<br /><br />
<br />
Movement and rehabilitation exercises will be easier to deal with. Rather than just waiting for the body to do it's thing I will be actively doing something. So in essence I will be training. Definitely not running to begin with, but still it is training. Bit by bit.<br />
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Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-65560393178116988142017-05-12T11:17:00.002+10:002017-05-12T14:10:41.981+10:00Wilsons Promontory 100km 2017<p>After taking a break from blogging I'm back. No break from running in that time. I just wasn't getting what I needed from posting. Not a lot more to it. I'll skip all the ins and out of what I've done and get right into my most recent adventure.</p><p>On the weekend was the <a href="http://runningwild.net.au/coastal-runs/wilsons-prom-100.html" target="_blank">Wilsons Promontory 100km</a>. Included in the event were 44 and 60km options. If you don't know anything about the Prom I'll sum it up as one of the most spectacular places on earth, filled with amazing views and Australian wildlife. It is also the southern most part of the Australian mainland. Do yourself a favour and get down here.</p><p><br>Quite a number of work friends competed, and to steal a term from one of the group, it appears we must be a bunch of <em>freaks</em>. All distances were covered. Shift workers and ultra runners made for a massive party house with all in bed by 9pm. The house we were staying at was in Yanakie and that had us about 30km out from the race start. Which sounds like a long way, but if you know the geography of the Prom then you'll understand.</p><p><br>So my race the 100km started at 6am along with the 60km runners. This meant I drove down at a couple of hours before dawn which made for quite the obstacle course. I felt like someone was constantly throwing animals at my car. It was my greatest achievement of the day not to create any road kill as I drove carefully dodging a multitude of wombats, deer, rabbits, kangaroos and wallabies. The other animals from the area that didn't want to play chicken with cars were the echidnas, koalas, emus, drop bears and snakes. Maybe they'd show up later in the day.</p><div class="separator" style="clear: both; text-align: center;"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicXnrAnif3hntHLQRItdQJI0tc1jAS64pJeGt6zuqR-VrCVNuQMS7RLPjcpDoMjWIwF6hQrcs8Vwbk4h3RI-X766bphlWD6ZPCNmw5JtSKU-aMBAbVUVDgSfMFZOf-Pn-B1z1ltV3VHCU/s9999/IMG_0021.jpg" width="2500" style="max-width: 100%;"></div><p><br>Relaxed at the start line. The weather was relatively warm in the morning and for at least the first half of the day it was perfect conditions for running. In the afternoon was predicted a change bringing up to 100km/h winds, rain and a chance of hail. I had a cunning plan in dealing with the weather. Enjoy the early perfect conditions, then enjoy the nasty change in conditions. With the mandatory equipment rules I was carrying about 200kg of safety gear, so I should be right.</p><p>A quick briefing followed by an even quicker count down and we were moving in the predawn darkness. A field of headlamps leaving the Tidal River campground made for a great sight. I had so much energy wanting to explode out of me. Straight away I was making use of the increased mind training I've been doing in preparation and used a short breathing exercise to slow myself down. It worked. The opening few kilometres took us out on the road and up Mount Oberon to Telegraph Saddle. It was a long climb, but not crazy steep. Good for a mixture of running and hiking. Mixed amongst the field it was quite a social way to start the day. I was moving well and definitely well within my limits. The sun had now woken up and no more headlamp.</p><p>Some flattish single track across the top and then the fun really started. The down hill was the perfect gradient for fast running, but made tricky with mud, tree roots and rocks everywhere. The range in skill sets stood out here. Some flashed down the descent making it look like it was smoothest track ever. Some had a mix of stutter steps, stop and goes or just nice and careful. There were a few slips and tumbles. I took a conservative approach erring on the side of safety. For me that means quite a high cadence and a relative short stride. It keeps the pace up a bit that seems to improve my ability to balance and keep a solid footing on the way down. The key seems to be to keep my centre of gravity slightly ahead of my landing foot. A few passed me, but I passed more and most importantly my legs didn't feel like they were taking a hammering. This fun brought me down onto a nice section of flat boardwalk. With nothing technical to worry about it was a nice smooth and fast section.</p><p><br>Popping out from under the trees we hit the sand of Sealers Cove. Such a beautiful site, even better it's not the 1820's and there is no seal clubbing going on. To continue off the beach was a river crossing and being around high tide, meant the icy cold water was up to my hips. After the first shock, the coldness felt good and seemed to wake my legs up. Up out of Sealers Cove and then into Refuge Cove. The trail became a little more technical with a mixture of gradients and surfaces. It was very enjoyable running, but it required a good dose of concentration to keep my effort level under control. I felt slow going through this section as a kept an upper limit on my intensity, but that seemed to be more my own perception. As I passed a small number through here. Into Refuge Cove and I was happy I was carrying enough water to get through to the Lighthouse at about 50km. At the water pipe there was a good sized line all waiting for their turn to fill up from the tiny trickle of water.</p><div class="separator" style="clear: both; text-align: center;"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiowxgqitQ4gYDo_ea8B-6eFJr_tH5a5ABrs6DL_OpoLA0vuelYCm_-FxtvnAzHNygwORxGnXW7pATdNAzkQQ0lXYb-aAqkguAp9LRue5DjCv7kGou0ddh1oGddfwOnltwX-vEpaTjagu8/s9999/IMG_0068.jpg" width="4032" style="max-width: 100%;"></div><p><br></p><p>Up and out of Refuge Cove things became steeper. The climb up was rewarded with the amazing view of where I had come from. It was a great sight. Interestingly I remembered a lot of the rock formation I was now travelling from over 20 years ago. I really liked this part and seemed to get a new surge of energy. Roughly 20km in and so far everything was a setting up for my more optimistic goals for the day. A short and steep downhill with a good dose of technical made for some challenging fun before it was time to work against gravity again. The gradient put me in hiking mode up towards Kersop's Peak (which we turn away from just before reaching). Some great and somewhat technical single track drops down towards the beach and provides a challenge to maintain a running rhythm. The footing was uneven and I took a conservative approach through here. Subscribing to the <em>relentless forward progress</em> mindset a slower pace was my best way forward. I knew there were going to be plenty of sections allowing for faster running. Picking my way over rocks, tree roots, through a tiny creek, up and down and around the twists and turns, while taking in some spectacular views was pure enjoyment. It also helped that the weather was perfect.</p><p><br></p><p>About 26km in and I was running comfortably down a moderate hill. My left foot landed on a good size rock that was embedded in the ground like all the others, or so I thought. Turns out this rock wasn't as solid as it appeared. It popped out of the ground and my foot slid forward over it.<br><em>Rip </em>and <em>pop!</em></p><p>The sound and feeling in my left ankle wasn't good. It can't be bad, not with 74km left to run. It will just need a bit of management and I'll be right to go. Best to start with seeing how it handles standing.... <em>oh f#&k*</em><a href="https://www.blogger.com/null"><em>ng</em></a><em> sh^^... </em>that didn't tickle. It might be bad. Better sit down and assess.</p><p><br></p><p>Despite wearing compression socks it was clear there was already a good amount of swelling around my ankle and foot. The ankle didn't like being touched and was constantly trying to explain to me something was wrong through the language of pain. At least I had no bony bits sticking out where they shouldn't. Feeling some appreciation for the mandatory safety gear I pulled out my compression bandage and over my compression sock I tightened things up to make sure there wasn't going to be much movement around the ankle joints. What next?</p><p><br></p><p><br>Still clinging to the hope the damage wasn't as bad as it seemed, maybe time would help and I'd just finish later. Anyway time to get moving. Reality sunk in pretty quickly. The difficulty of moving over the rough track, especially down hill was crazy. I was now getting passed by the rest of the field. To everyone's credit the offers of help were genuine and came from everybody. I could have accumulated an unsafe amount of pain relief from everyone, but decided the pain was a good protective mechanism that I wasn't going to override. A pair of hiking poles were all but forced into my hands, but they were better staying with the guy racing. A stick from the side of the trail provided what I needed. The concentration needed to not put the wrong pressure on my leg took over from any feelings of disappointment. Hope of salvaging my race was replaced with reality. There was only one plan left...<br><br><br>...get to the checkpoint at Telegraph Junction where I could get a car ride back out. That was 6.5km away. It was going to take a while. The journey was becoming social as a procession of runners came past me. A few of 60 and 100km runners, but the 44km runners who started an hour later were now coming by. Again everyone offering their help. I was joined by Marcus who had a pre-existing ankle injury that reared its ugly head during his race. He was walking too and provided some company as we hobbled out. After a ridiculous amount of time travelling about 1km I made it down to Little Waterloo Bay. A beautiful beach, but with the obstacle of a creek crossing over boulders. Big steps, drops and no real flat surface made this a problem solving nightmare to not cause more pain. It took time and most of it shuffling on my butt. There was more pain.</p><p><br></p><p><br>We followed the track off Little Waterloo Bay. A sign told us it was 5km to the checkpoint, despite knowing it to be accurate I still argued in my head that it must be shorter. Most of this track was more forgiving. Nothing technical, just some challenging gradients at times and a few rocky or sandy steps that were unfriendly. Mostly I was able to hit a slow rhythm. I'm not sure if the pain subsided a bit or I was just used to it now, but I started feeling a bit better. The slower runners were now passing me and many spent some extra steps with me. It helped. Eventually i was greeted by one of the ex-Commandoes who was manny the checkpoint. Only 400m left and it went quickly.<br><br>A chair, soup, jokes and car ride out off the course. Exactly what was needed. Then the weather change came. Strong winds and a good amount of rain. I would have preferred to still be out racing in it, but it was also good to be warm and under cover. This event helped reinforce some of the many reasons I love these races. It is an amazing community that it is extremely supportive of each other. It was great to see the good nature of people.</p><div class="separator" style="clear: both; text-align: center;"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUZpB5hU8qcjKwFgucy5e94zHvaIexUcZDcWEcEixregLDs61q1GDEEiSLABwp1UQlpQV01iwOy59FtbSzENCRMXAoVuOhXmkrAK5sErak6bCjGyUISg4KT4uHDANCdyKbshaD_PNMVZU/s9999/IMG_0075.jpg" width="3024" style="max-width: 100%;"></div>Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-40514696033434550292017-02-12T13:41:00.000+11:002017-02-12T13:41:18.650+11:00The ClickOne of my favourite things about training hard is when you hit those moments where you reach a clear next level in fitness. Improvement in running is never linear. There can be an ebb and flow, mixed with a sometimes unpredictable performance in the day to day runs. This is why I like to take a medium to long term view for most of my training. <em>Running rewards consistency over an extended period of time</em>.<br />
<br /><br />
Over the last couple of months I've tried to push out the envelope. This has resulted in a few ups and downs during that time. However, it has now brought my fitness to a new level. I'm not at my best ever race fitness, but I am potentially on my way there. What is this new fitness level?<br />
<br /><br />
My body can now comfortably handle 100km training weeks.<br />
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I haven't been at this level in a long time, and I haven't ever really sustained that level for long periods. So if getting a solid 100km training week is relatively comfortable, then it sets the base for some substantial improvements. If I can sustain this as my minimum for an extended period I will be expecting some payback in races.<br />
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Now 100km is arbitrary and there is no magic in the actual number. In fact I don't aim for any weekly mileage goal. Instead I focus on training effects out of my sessions. That combined with some consistency tends to lead to the mileage taking care of itself.<br />
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So what was the moment I realised I had made the <em>click</em>?<br />
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It was over two days. After completing a 38km run in the heat I was recovered enough the next day to throw in some speed into an easy, but hilly run. Beats the 2-3 recovery days I've needed after that type of long run. That was backed up with having some snap and spring in my faster running when I jumped into a 5km race the day after. The moment of realisation came during the cool down run after the race. I had definitely trained and raced hard, but overall I was feeling energised rather than fatigued for the efforts. Plus it was relatively easy to hold my form. I haven't been fighting the bad habits that fatigue tends to bring.<br />
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<br />Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-71277280594546015772017-02-02T19:35:00.001+11:002017-02-02T19:35:53.555+11:00Volume FebruaryThree months left of dedicated training for the 100km. I'm happy with my preparation so far. However, it is really just preparation for the <em>real </em>training. I've been training to train. What happens next?<br />
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It gets a lot more event specific. 100km is a long way so the biggest element of focus for February is volume. Both for the long run and for the overall week. Typically the true endurance adaptions take the longest, so this is what gets hit first. Supporting this will be a lot of strength work. Building a <em>hard to kill</em> body in order to handle the bigger training runs and eventually the race itself. This strength training will be a mixture of hill sprints, other hill drills, and weights work. The volume and strength combination should see a marked drop in the spring and freshness I like feeling in my legs. There will be a need to remind myself this is necessary to bring out my best later on.<br />
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As a dressing over the main meal I will want to practice pushing hard. The best way to do that is to race. So I've pencilled in some small races that I will go into un-tapered. These will be 14km, 10km and 5km. Not long, but definitely at intensities that hurt. I won't expect my fastest, but I hope to push my hardest at these.<br />
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<br />
Each week will roughly consist of the following...<br />
<ul>
<li>Long (ultra) Run: 4-5 hours</li>
<li>Easy 60min</li>
<li>Easy 90min</li>
<li>Long Run: 3 hours</li>
<li>Easy 90min</li>
<li>Easy 60min</li>
<li>Race / Threshold run</li>
</ul>
The hill work will be mixed into or at the end of the easy runs. Strength and other supportive training will occur most days after the runs. As I've said before, in order to get the training done I need to have the rest of my life sorted. I feel I am getting better at this, but not consistent yet. Choosing where I put my time and focus needs to be more deliberate.<br />
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Physical training will get me a long way towards my goals. However, to achieve the last bit that is the difference between an outstanding race and just a long day is the mental aspect. There will be much more mind training from now on. I have done this sporadically over the years and much of it is almost habitual during my runs. In a lot of ways I've lost some of my mental skills. Distraction creeps in a lot more than it used to. Maybe it's more responsibility that comes with the progression of life. Maybe it's the short attention, dopamine rewarding notifications from social media and my smart phone. Whatever the reason, I have noticed a difference. This requires some targeted work. I'll save the details for another post.<br />
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Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-84834000552098586752017-01-25T14:57:00.002+11:002017-01-25T14:57:43.855+11:00Regeneration with StimulusRecovery from a big race? It's important, but what does it really mean? How do I decide I'm recovered? Take a day easy for every mile in the race is a rule of thumb, but that translates into 35 days. I've got a 100km race I want to be prepped for. Maybe I could just smash my way through training and keep going until my body catches up. What could go wrong?<br />
<br />
So on and so on, my head struggles with how to structure the days to week(s) after a race. To decide how to measure my recovery I need to know what my goals are. That's simple, to be at my best for the Wilsons Promontory 100km in May. To help with that I want to not only take the fitness I've built recently, but capitalise on the gains I've taken from last week's <a href="https://www.blogger.com/blogger.g?blogID=6309141731040217858#editor/target=post;postID=1143683766640418601;onPublishedMenu=allposts;onClosedMenu=allposts;postNum=1;src=postname" target="_blank">Two Bays Trail Run 56km</a>. Now, how do I do that?<br />
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Firstly, I move away from the term <i>recovery</i>. Instead I use <i>regeneration</i>. For me it creates a better mindset. Recovery always comes across as a passive process, rest, sleep and not much else until you don't feel tired and sore anymore. Whereas <i>regeneration </i>makes me think of an active process that rebuilds and even adds to what was there before. It requires assistance, such as fuel, manipulation and exercise all combined with some rest. The latter mindset works better.<br />
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The week after racing 56km is a mixture. Most <i>training</i> is on the easy side, but there is still some stimulus thrown in to add to the training effect. Of course this is moderated with being in tune with how my body is responding combined with the experience of what gets me in trouble. What gets me in trouble is the sustained or high-ish volume above anaerobic threshold work. Good news is that isn't featuring much in my training anyway. The other side to be wary of is the way I fatigue during the longer runs. It's hard to explain, but there is a certain feel in my muscles that is a low grade discomfort and significant drop off in power. I've learnt the hard way that pushing through this fatigue only brings me down over the next two weeks.<br />
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This is how it went...<br />
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Sunday: 56km race, conservative start made for a more even race. Result: personal best!<br />
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Monday: regeneration therapies, super easy walk, light stretches, slow, range of motion work, 2x contrast showers, extra sleep.<br />
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Tuesday: 30min walk, stretches, self massage, rang of motion work, contrast shower<br />
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Wednesday: Regeneration run: 43min (6.3km). Very careful to maintain proper posture and control range of motion during running. Pace didn't matter, it just had to feel very easy.<br />
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Thursday: Easy 10km. Normal easy effort level, ignore pace. Turns out the pace was significantly slower than normal. The legs just aren't quite ready yet.<br />
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Friday: 90min MP 80-85% (plus warm up & cool down). A steady state effort at 80-85% of my future goal marathon pace. I felt really good for the most of this run. Generally a bit tired, but the legs clicked into a good rhythm. A slight issue in the way I slowed down near the end and really struggle up the minor inclines gave me a bit of concern.<br />
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Saturday: That concern led me to repeat the regeneration therapies from Monday.<br />
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Sunday: Long Run: If things worked out the ultimate goal was 40km in roughly 4 hours. It didn't go that well. Instead I felt awesome for 15km, and was running crazy easy. From then it was a slow decline and that fatigue I know reared its head. So somewhere after 20km of running, I power walked the rest of the way home, taking a short cut over some hills (can still work of race technique) for a total of 30km in about 3 hours 45min. I probably got some consolidation on my endurance qualities here, but the body wasn't ready for a big hit.<br />
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Monday: Regeneration run: 7.5km 50min.<br />
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Tuesday: Easy 10.5km, 60min. Feeling good now.Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-11436837666404186012017-01-18T11:30:00.002+11:002017-01-18T11:30:31.650+11:00Two Bays Trail Run 56km - Race ReportMy race reports for Two Bays over the last three years start with a mention of going in with big goals. Each time I certainly fell well short of those goals. This year I've tempered my expectations and changed my mindset. Even put in a few more kilometres and extended out some of the long runs.<br />
<br />
Process versus outcome focus should give me a better outcome.<br />
<br /><br />
<br />
A big part of the process is getting my pacing right and not smashing my legs and falling apart in latter stages as I have done previously. As a result I had to get the balance right and try to avoid the initial fast burn with achieving the fastest average time over the 56km. The main strategy here was to choose the right gear. I needed the fast, but not too fast race outfit. Red was just too dangerous. Since red goes faster, it was going to be too fast. Rather than speed, the smarter move was to focus on first place and wear something more <em>maillot jaune</em>. With the main colour sorted the next biggest influence is definitely the shoes. The choice was between the go fast bright yellow and orange, or the more subdued blue of steadiness. I chose the safe conservative route and went with the blue.<br />
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While all the above was good, I did fail to take into account my race number. The name on it didn't come about due to my speed, it was still likely to have an effect. Maybe I should have worn the go fast bright yellow and orange shoes to make up for this...<br />
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An early morning breakfast, coffee and drive brought me down to Cape Schanck for what looked like a day of perfect running weather. At least my day started better than the guy who refuelling his car on the side of the highway or the two who tried to fit their cars into the same spot at the same time.<br />
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It was good to see Whitey here again, he looked ready to finally have the race here he's been searching for. I wondered if we would run a portion together as has happened the other years. A bit of family and some friends made the time pass quickly. I felt the right sort of relaxed. Time to start.<br />
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Chilled and relaxed almost to a meditative level were my opening moments. I felt light with every step and more like I was observing everything around me while moving forward at the right speed. It was interesting to vast variation of ways people ran out from the start. Some were almost walking, others settled straight into their normal pace, and a few others were almost sprinting, well above anything that anyone could maintain for 56km. Through the single file bottleneck, down stairs, a few undulations and then it was onto the sweet single track with some amazing views along the coastline to our right. Somewhere he my mate Paul didn't look to be running so well. He'd rolled his ankle, but assured me he would be fine.<br />
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Working through my dashboard and all was good. Everything was running optimally. Just in the opening kilometres I was noticing the difference with getting my training together compared to all the other years. I flicked a look at my Garmin to double check the distance and pace I was moving at. Hmmmm, it was telling me I was slow. That didn't match, in fact I knew I was right and the Garmin was wrong. I really did feel that in tune with my running right now. Maybe the GPS was off, it was only 3.2km in anyway. I gave it a few minutes and checked again. Still on 3.2km. A few minutes later, still 3.2km. Looks like I've lost GPS. Not a problem, this year it was more just to use as a record for afterwards. I'll just take my 5km splits as per the course markers. Keep on running by feel.<br />
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Through 5km and my split was faster than I planned, but I am convinced it is placed 700m short as were a few other runners. We're probably wrong, but so what, it's a trail race. Somewhere around here Paul catches back up and seems to be running alright. He says he's cruising to make sure his ankle survives, but I'm sure he's just making use of the <i>find the best ass and follow it</i> pacing strategy. He tucks in behind me for a bit. After some kilometres he decides to up the pace. Must be some spectators due soon I think. Paul claims his ankle feels better.<br />
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<race number="" pic=""></race><br />
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Through 10km and I am on track with my conservative approach. This is the time I need to be careful. My legs are feeling great. My nutrition seems to going great. Here is when it becomes easy to inadvertently increase the speed. In fact it soon tempting. A voice in my head tells me I'm better prepared this time so I should see if I can smash it. That's supported by another voice telling me I need a buffer in case my legs fall apart anyway. Random voices in your head are probably never a good thing, so I decide not to take their advice. Best to stick with the plan. After all it isn't just about this race, I want to see what I can do if I get the pacing right. <i>Patience young grasshopper.</i><br />
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Sand, single track, grass and dirt over some hills. It's all good fun. On all the smaller climbs over through the first 15km I've been able to run them without feeling like I've increased my effort level. That is a first for me in this sort of race. Technique and conditioning seems to working. The down hill have been my strength over many years, but have also been my undoing in the last three. I've really been working on my technique on the steep descents recently and the adjustments seem to be working. I've managed to remove a lot of the big impact down-hilling hits me with and I've upped my level of relaxation and lightness. Gravity does the work, I'm just guiding it. Looks like my hamstring might be safe now. Helps that I'm passing those around me too. After all the descending fun it is a case of <i>what goes down must come up</i>. Past the dam and then its the first real steep climb.<br />
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When it gets steep the smarter move is to walk. Just because I'm walking doesn't mean it's a stroll. The legs get a bit of a break from the pounding of running, but the heart and lungs are still working. Technique and intent had me gain a few places on the up. Once over the top I felt like I'd had some recovery leading in a nice flowing, moderate down hill section. It was tempting to speed up, and it took a good deal of discipline to hold back. Reminding myself I still had to go up and over Arthur's Seat from both sides helped.<br />
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Not long and it was time for the first main ascent. This first side of Arthur's Seat is a bit easier and was mostly runnable without having to push it. Gaining a few more places was good for the confidence. I caught up with Paul again who looked determined but was clearly running under a bit of duress. I pulled ahead as up gave way to down. Long and steep, with a mixture of rough steps thrown in. The other years my legs have been hurting when I reach this stage. This year they were feeling pretty good. It doesn't matter how you approach this down hill, the legs will always take some level of bashing. It's long enough, steep enough and some of those steps really are small jumps. <em>Fast, light feet, fast light feet.... </em>a good section of fun was contrasted by the expressions of pain on the faces of those ahead of making their way back up.<br />
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Into Dromana, a ring of the bell at the turnaround and it was time to run back across the Peninsula (it's not even across the skinny bit). The initial kilometre is on road with an increasing gradient leading back up to the steep side of Arthur's Seat. I actually felt comfortable running this road section which is a first for me. Then it was back onto the climb proper. Running had to give way to hiking. I caught up to the group in front of me during the ascent and once again over the top I starting pulling away on the down hill. Some stiffness and pain was starting to seep into my legs here. It took a bit more to keep the agility in my foot work to avoid tripping over the rocks and tree roots. The mild technicality, concentration and flow of this descent was the type of running I love.<br />
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A brief climb, that I expected to walk up, but found a basic run worked better. Now my legs were beginning to stiffen up. Not an unexpected problem, and seemed to be overcome with making the effort not to ease off. Then it was time for the steepest descent of the day leading down to the Dam. I kicked off the gravel trail and onto the dirt and grassy side section which allowed for much better traction. I broke past the stiffness and my legs spun underneath me, using gravity to go down nice and quick. It was almost a ride to the bottom. Roughly 39km covered and it was back into the more minor ups, downs and mixture of trail.<br />
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Beyond 40km it was getting a bit more difficult. The challenge moved from holding back my pace to trying to keep up my pace, which for the most part I was achieving. It was around 48km that it truly started getting hard. I'd lost all of the natural spring in my legs, and my foot lift was becoming lazy. Especially since someone decided the make the steps on the stairs stupidly big. Tripping and falling upwards is a weird concept, but I managed to do it. For about a 5km, I struggled to hold my pace. I was still running, but it was slow a combination of losing power in my legs, but I felt like I wasn't absorbing my nutrition. I'd been taking it in, but it wasn't converting. Thinking it may be influenced by concentration I switched to just plain water and hoped this with time would help.<br />
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It did help. At around 52km I started feeling a return of my energy levels. My legs were now hurting, and the quads threatened to cramp on the steeper down hill or steps, but I was able to pick up the speed. Trying to make the most of it I pushed the pace and managed to get it up some of my fastest kilometres for the day. This took me through to the finish. Crossing the line I pleasantly stuffed but far from completely destroyed. Adding to that I stopped the clock at 5:53, a personal best on this course by 14 minutes, and way, way, way better than last year where I fell apart.<br />
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Focus on the process, and sticking with made the difference. There is something said for patience in the long distance stuff. There is still plenty of room for improvement, and I believe I am a long way off my potential for this race, but I'm happy. The conservative first half helped. I gained 20 places for the return journey. I still slowed down, but many slowed down more.<br />
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This is definitely one of my all time favourite races. The organises get so much right and the culture from all involved, the runners, volunteers, supporters and everyone else in any other category make this one of the friendliest and feel good events out there. A big thank you to Kylie, Al and Grace for making the trip down for some amazing support. Plus Al put together this video of the day...<br />
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<br />Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-38482558386737407412017-01-10T08:43:00.003+11:002017-01-10T08:43:40.804+11:00Another YearOver a week in, and it's time for my first post of 2017. Not one for big New Year resolutions, it's just an good reminder to have a review of where I'm currently at versus where I want to be. Of course this is an ongoing process and involves a bit of detail over a few days, but I'll spare everyone from that. It just seems extra self indulgent and boring. That leaves just the main details...<br />
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My running is okay right now. I'm not breaking any records at the moment, but I'm fit and relatively injury free. I've got a bit of a base of general running fitness with some inconsistent volume behind me. It is definitely a good starting for the year. Better than I've had over the last couple of spins around the sun.<br />
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The overriding general goal for the year is to end the year fitter and faster than I am now. This will require a much higher level of consistency than I have achieved in recent years. As a result I will need to focus on doing what it takes to keep running day after day. Higher volume over a full year will get me further than just a few very big weeks interspersed with big gaps in training. Of course improvement also requires the boundaries to be pushed. So its not a matter of just repeating the same runs over and over. There needs to be extension.<br />
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As much as I enjoy running most days, I absolutely love racing. I get different things from different races and will throw in few different challenges over the year. So far I have my eye on:<br />
<ul>
<li><a href="http://www.twobaystrailrun.com/" target="_blank">Two Bays Trail 56km</a> - next week</li>
<li><a href="http://www.emergencyservicesgames.org.au/" target="_blank">Victoria Police & Emergency Services Games</a>: 10km Cross Country and Half Marathon - March</li>
<li><a href="http://www.runningwild.net.au/coastal-runs/wilsons-prom-100.html" target="_blank">Wilsons Promontory 100km</a> - May</li>
<li><a href="http://rapidascent.com.au/SurfcoastCentury/" target="_blank">Surfcoast Century</a> as either a relay or full 100km - September</li>
</ul>
Dotted around these races I'll throw in a few other short events as they fit into my life and work schedule. If I don't race the full 100km at the Surfcoast Century then I will likely be looking for another big event later in the year.<br />
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Most of my runs provide time with myself. A <em>moving meditation</em> that seems to get a lot sorted out in my head without me trying to do so. I do really do enjoy the solo runs, but on the flip side making some runs more social is also awesome. Often with how I have to fit them in, this is quite a hard task. That said, I will be putting more effort into catching up with some group runs.<br />
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All the above is nice, but doesn't take away from the basic fact I just love to run. It seems to be something I'm meant to do. I could analyse all the statistics, paces, distances, elevation gain and whatever as much as I like, but over the years it has become clear nothing beats the basics of just getting out there and completing a whole lot of runs week after week. That will get me most of the way.<br />
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Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-44072367694443614192016-12-30T20:07:00.000+11:002016-12-30T20:07:20.837+11:00That Time Of YearAs tends to happen over the Christmas period, the opportunity for solid training become restricted. With the joys of working over the festivities, the kids at home and all the catch ups, get-togethers, so on and so on, there is only so much time in each day. The priorities are for family so the training takes a back seat. I've learnt the hard in the past that planning to train at my normal load just doesn't work.<br />
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This year I took a better mindset. It was simple. Take about a week off training. That meant if I could fit in a run then I would, but everything else took priority. Funny enough it made everything so much more enjoyable. The couple of small runs I threw in were slow, slow, slow, but felt oh so good. Then everything else a mix of food, catch ups, food, work, family and more food.<br />
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It was a nice reprieve from training, but from a running point of view I'm now back. A long run of 39km helped solidify that statement for me.<br />
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<br />Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-39077031456106822192016-12-18T20:01:00.001+11:002016-12-18T20:01:54.408+11:00Week of EarliesWho organisers a roster where you have a week of 06:00 starts? It probably wouldn't be as bad if I wasn't used to forward rotating shift work. That said, there are plenty of benefits to my shift work. Just when you get to the <em>least best part</em> you wish you were in the better part of the roster. The week of <em>earlies</em> makes training a bit different compared to when I'm on my normal rotations.<br />
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A bonus of this week is I get to spend the late afternoon and evening with the family. The difficulty is balancing training and sleep. The decision to be made is between an early morning session or a session at night after the kids go to bed. I've experimented with both options and the winner is running in the early morning. That means up and 04:00, drive to work, run 30-45 minutes, then shower and change and its time to start the my shift. This tends to add up to a little bit more sleep over the week than if I run late, plus I just feel better at work if I get the run in first.<br />
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This week on Monday and Tuesday, plus Thursday and Friday the early run was a simple 6km of regeneration. That being just a very easy and relaxed jog that gets the body moving a bit and hopefully assist in recovery rather than adding a training stimulus. Also a good way to start the day. On Wednesday the day was shaken up a little bit. The schedule was broken with a work training, that was shorter and started later. That gave me the opportunity to get in a bigger training session. So it was another go at the <i>90min MP80%.</i> This time I was able to hold the 4:48/km goal pace and still felt comfortable enough for a subtle negative split over the final 30 minutes.<br />
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Finally it was the weekend. Saturday was some <i>Hill Reps:</i> this was 6 repeats up a a mixture of stairs and about a 13% grade taking about 2:15 to get up, then a relaxed but quick descent in about 1:30. On paper the session looks small, but the combination of steepness, technicality on the stairs and requirement for high knee lift up the steps makes for quite a demanding hit out. On Sunday I originally had plans to throw in my long run, but life and some muscle strain from yesterday's hills meant that was held over for Monday. Instead I hit an <i>easy 10km</i> with a focus on technique.<br />
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All up it was a much smaller volume than the previous week at 64km. I think it has still added to my fitness with enough stimulus to add bit of a training effect, but mainly a week of active recovery that has hopefully consolidated the adaption forced into my body from last week. I am seeing some improvement in the way I am running, so something is going right.Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-49050636472637833602016-12-12T10:52:00.000+11:002016-12-12T10:52:11.520+11:00Train Like A...After some good training, then some not-so-good training it is time kick it up a notch. Whenever I feel I am either ready or need too ramp things up I have a re-read of the Ultra168 article <a href="http://ultra168.com/2012/01/30/train-like-a-mother-the-so-called-guide-to-effective-training/" target="_blank">Train Like A Mother</a>. I've referenced this article before for good reason. The layout of the training in it doesn't match what suits me, but I like the concepts it raises. My summary... <em>train hard, train very hard and make sure you recover to train some more</em>.<br />
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This week has been the start of ramping it up. As usual the plans change on the fly. It went a little something like this...<br />
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Monday: <em>9km</em> <em>Easy. </em>While the pace wasn't hard, a lot of concentration is put into technique. There is a slight exaggeration put into some aspects of my running form to help override the body's laziness that leads to problems over time. The level of concentration is the most exhausting element.<br />
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Tuesday: <em>90min</em> <em>MP80%.</em> After a warm up the target pace translates to 4:48/km for 90 minutes. I kind of think of this as <em>threshold </em>training for ultras. The aim is to hit a pace that's a bit below anaerobic threshold and challenges the carbohydrate stores. It feels easy at the start, but becomes a push to hold in the latter stages. Today's effort fell short, my legs just didn't have the expected speed in them and I slugged through below goal pace. At about 75 minutes in I had definitely challenged my carbohydrate stores. I expect to be able to hold this one next time.<br />
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Wednesday: <em>1km with the kids.</em> Hard to call this a training session, but the kids asked to go for a run with me. Couldn't say no. No other training today. Originally I had wanted to hit some hill repeats by the hangover from night shift with a short notice extra morning shift coming at me tomorrow meant sleep had to be prioritised.<br />
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Thursday: <em>10km Easy.</em> The body clock was saying no, but somehow a cruising 10km has me feeling better for the work day.<br />
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Friday: <i>Long: Ultra 4 hours.</i> The goal was to keep running for 4 hours over terrain with plenty of hills. I didn't have a pace goal except the point of this was for the majority of the run to feel easy and to still be able to hold my pace through to the end without a massive increase in effort. It is a run I have to throw the ego away and concentrate on meeting the aim of this run. Ultra marathons are not particularly fast and running efficiently at 7:30-8:00/km is an important skill. Today I hit my targets.<br />
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Saturday: <i>11km Easy. </i>Just like Monday, this was mentally taxing with an exaggerated focus on technique. Made a bit more difficult to maintain with some fatigue from yesterday's ultra long run.<br />
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Sunday: <em>Long 70% 3 hours.</em> The 3 hours includes 15 minutes warm up and cool down, then the main portion was some moderate terrain (flat and a few hills) averaging about 5:12/km. That was the plan anyway. The reality was at 2:15 into the run I bonked and holding anything close to my goal pace was no longer going to happen. In the end I cut some of the course and finished the run in 2:50.<br />
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Those who like to dissect training programs will notice a lack of high intensity running, especially above my anaerobic threshold this week. In the preceding couple of months there has been a mixture of hill and track repeats, plus a small amount of hill sprints thrown into the weekly mix. At the moment I am finding it relatively easy to run at those moderate to high speeds, but I struggle to maintain the extra long stuff at any sort of speed. So with an ultra marathon only a few weeks away my training will focus much more on the endurance. My fast stuff is okay and I can maintain the standard with a specific session every couple of weeks. The biggest return will be in focusing on bringing up my long endurance. 110km for the week is a good start in that direction.Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-22850782043871256902016-12-04T20:36:00.001+11:002016-12-04T20:36:04.007+11:00Breath In, Try To Breath OutThe training plan looked good. The actual training not so good. Turns out my hayfever has been taken advantage of by the hangover from the recent <a href="http://www.sbs.com.au/news/article/2016/11/22/explainer-what-thunderstorm-asthma" target="_blank">Thunderstorm Asthma</a>. Trouble breathing isn't something to treat lightly. As a result, the harder and longer runs have been skipped while I get this sorted for myself. A bit of prevention and a back up in case and I think I'm back on track.<br />
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In the midst of reduced training I also think I backed out of some runs just because I had an excuse. Strangely with less running I also felt like I had less time for things. Maybe I'm just better organised when I'm trying to fit more in. It is a bit of a reminder that if I really want to put in some good training during the silly season, then I have to plan ahead and make sure I get all the other stuff needed to be done ticked off efficiently.<br />
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The big goal is still the <a href="http://www.runningwild.net.au/coastal-runs/wilsons-prom-100.html" target="_blank">Wilsons Promontory 100km</a> in May next year. It is still a fair way off so some extra motivation is needed along the way. Against possible better judgement I just entered the <a href="http://www.twobaystrailrun.com/" target="_blank">Two Bays Trail Run 56km</a> which is only 6 weeks away. Because of less than my best performances previously at Two Bays, I'm providing an incentive to keep my training up at a good level. The biggest influence on this will be if I can get all my other commitments under control. Apparently there's priorities.<br />
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Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-58970239514936031252016-11-25T19:21:00.000+11:002016-11-25T19:21:31.797+11:00Racing The Limits<div dir="auto">
Getting older can change your views on things. I've definitely questioned why I compete in ultra distance races. Mainly when I'm into a long run that isn't feeling good and I wonder why I'm not a sprinter. Do I just keep running because that's what I've always done or am known for? Is there really more to it?</div>
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It has been clear that I haven't got the genetics for the elite world stage. However, I am definitely built to run. So what is it that keeps me training and racing?</div>
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I know my reasons have changed and evolved over time, but I'll skip the retrospective introspection. Right now I love exploring my limits. This could be done in so many ways, but running is the medium that feels right. Running adds to my life. It is important to note a change in my thinking compared to my younger years. I used to think that sacrifice was a highly important ingredient to get the most out of myself in sport. Now at the end of my 30's and with a family, I don't believe there is requirement for sacrifice. Running adds to my life and I definitely do not want it to take away from important elements in my world.</div>
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An overriding caveat for my training is it needs to add to my life and not impose negatively. In my younger years I would have considered this a limitation, but not any more. I need to get enough sleep, I need to remain healthy and I have to be involved in family life. Therefore my training is in a style and at a level that keeps me happy, healthy and progressing, rather than constantly running right at the edge of abilities leaving me too stuffed to do much else. Would I be faster in races if I could dedicate 30 hours each week versus 7-10 hours? More than likely I would, but chances are I won't want to continue that for an extended period. Plus I enjoy the challenge of seeing how much I can get out of myself within the framework of my life at the moment.<br />
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This all means I take a very deliberate approach to my training. There are clear goals leading the direction of each training session. This doesn't mean I run fast in every run, rather I try and stick to eliciting a certain outcome that leads towards me racing better in my main races. The aim is squeeze out as much improvement as I can within the so-called limits of my training. It means the details are important. Of course this theory is easier to say than do, but even if I don't get it all right, it will be more effective than just going out and running how I feel and hope for improvement. I like to think I can get more out of 80km/week with deliberate training, than out of 140km of haphazard, just going through the motions.<br />
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What about racing?<br />
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Big races are the ultimate to me. This is where I test what I can achieve. I really enjoy racing, but just going back and going faster over the shorter distance races no longer appeals to me as much. My desire is to push my limits beyond just the physical. There is something to be said for pushing my mental limits in the setting where failure is a real possibility that really draws me in. It is the ultra distance races that fill this need. 100km of hard terrain has a way of breaking you down to the absolute basics. I will keep racing some short events for the fun element, but to truly get the most out of myself I will target some more epic adventures.</div>
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Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-4330649769960586352016-11-15T13:29:00.003+11:002016-11-15T21:08:42.209+11:00Closer To The Plan<p dir="auto">I almost hit all my training targets. The last week and a little bit has been the closest I have gotten in a long time. Which probably doesn't reflect too highly on how I have planned and executed my training over that long time. Typically I put in writing what I believe is the maximum I should do, but maybe that's just a cop out.</p><div class="separator" style="clear: both; text-align: center;"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGFD1MrJ6h2_qbA_saXW_SKNFGlKecoOFxsrKwiZlx2vIwkQV52S5UagVTKZdtOunVR-C5-EnOjKiNWDK68xvQueNS3bCPg8gQmUXXIugGjUD_C431ONpAri2UGuKviVgQ2NjOvPnXZeQ//?imgmax=9999" width="1764" height="2352"></div><p dir="auto">What was missed? A couple of <em>easy</em> runs were downgraded to <em>regeneration</em> as the legs did need a little more recovery. For the most part that covered almost what I needed. It got me through a good 84km week nearly unscathed. Just one little problem.</p><p dir="auto">This week was meant to start with some hill repetitions but I woke to some stiffness and pain in one of my hamstring tendons. Given my past history and the glute pain last week, I took the safe option and skipped the run the day. Slotting back into the program the next day for a <em>regeneration</em> run seemed to have done the trick.</p><p dir="auto">Looking over the last couple of weeks it suggests the riskiest sessions are the longer runs. At the moment they aren't crazy long, but the speed of them is up a little bit compared to the previous year. They are feeling so good when I'm running them. There is definitely improvement overall, not just in some speed and endurance, but more importantly in technique. My running flow is feeling the best it has in a very long time. So I'll keep on the plan making some mild adjustments along the way. If I can keep up the basics of what I'm doing then I except some significant gains further down the track.</p>Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-59963175293090988932016-11-03T20:24:00.002+11:002016-11-03T20:24:32.582+11:00Paper Versus BodyNever quite a straight forward plan. Never quite an easily repeatable format. The life of rotational shift work keeps me somewhat removed from normality. It's probably a combination of good and bad. It certainly guarantees one week won't match the next. It means planning training has a mixture of calendars and rosters spread out and eventually combined back into one.<br />
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In planning I fill out the non-running commitments I have and then work out how the running fits around them. Then over a four week block I put in detailed workouts, for the four weeks after that there is a general outline. Beyond those 8 weeks nothing is really written down as I know it will change substantially anyway.<br />
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The upcoming 4 week block has the detail I need. Length of sessions, pace goals, time goals, type of intervals, terrain type etc. Of course that detail usually is in my own training short hand, and is kind of stuttered sentence. Sometimes one word covers everything I need about a session. Now I have made my way beyond the first week of training. The details were there. The volume wasn't crazy, but I was making a point to throw in some relative speed and a focus on working my weaknesses. I am curious to see how my body responds.<br />
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The main weakness is a mismatch between my glutes and hamstrings. The focus was to re-establish proper muscle synchronisation and a basis to create some robust conditioning in this area. I really don't want any chronic hamstring issues again. As the first 8 days went by it was clear that each day I was recruiting my muscles in the correct way. The result is I worked my glutes harder than they were used to and into the second week of training I wasn't able to follow the plan on paper. Some more recovery is definitely needed at this early stage.<br />
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That is not a bad thing, but as usual I am overly optimistic about what my body can handle as I plan my training. At least I am now listening to my body and maybe understanding what it is saying. The running for the most part is feeling absolutely fantastic. However, my glutes aren't quite used to firing properly for a full 60 minute threshold run and need more than just one day to recover at this stage. This hasn't shown up during the runs, but in between are the signs of the muscles and tendons struggling a bit. Which is perfectly fine. I've just taken two extra recovery days and it seems to have done the trick. I'll find out after my next long run if I'm still tracking how I hope.Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-45549789823539299502016-10-24T21:42:00.000+11:002016-10-24T21:42:28.514+11:00Long Starts At Two HoursTwo weeks of recovery and I'm in much better condition than I thought I would be. Despite a blow out in the 100km race, I came away injury free and healthy. I kept all my running easy to very, very easy since and looks like I've had my most consistent bout of training in a long time. Slightly ironic for a recovery period.<br />
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It's set me up to be in a position to take a lot of fitness gains from the race itself. I've still raced a 100km over tough terrain recently so there will be some carry over issues for the next few weeks. Some smarts will be required on the training front if I'm to continue making gains. The body needs to be pushed to get fitter, but pushing too hard can break. The weeks after a big race it is easier to push too hard, but more difficult to see it before it happens.<br />
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Today was my start back to <em>training</em>. The next big goal isn't until May next year at the Wilson's Promontory 100km, but with a cohort of intermediate goals I'm not looking too far ahead. First session was a relaxed long run. The aim was to keep the run feeling comfortable and flowing. That it did. The long run started at 2 hours for the first day back.Anonymoushttp://www.blogger.com/profile/04207688315592572391noreply@blogger.com0tag:blogger.com,1999:blog-6309141731040217858.post-91246676502177597572016-10-21T22:16:00.002+11:002016-10-21T22:16:48.352+11:00AftermathEven after many years in endurance sports I still have a lot to learn. That's part of the appeal. Last week's Great Ocean Walk 100km served up plenty of lessons. As the ability to move like a normal person has returned I look back on the event and see what I can use to improve.<br />
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The best thing I learnt is I can push myself harder than I knew. My mind can be strong and I have the ability to override a lot of my body's defence mechanisms. This can be a double edged sword, and I hope I do temper it with enough wisdom not to do any harm. I believe I can take away an improved ability to get more out of myself in select moments.<br />
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It is the muscles and connective tissue that seems to be the most susceptible to fail. While there are plenty of other potential weak points, the muscles can just stop doing what you require of them. Smashing the legs early by going out too fast or running in a style that creates big eccentric loads is a good way to disrupt the muscles. I rediscovered this the hard way. Conditioning plays a big role here and it is probably the biggest risk lower overall training volume can lead to. I failed to <em>caullous the legs</em> enough for the demands of the race.<br />
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Knowing how to listen to and understand the information my body is telling me probably saved my race. Making adjustments to my nutrition and hydration throughout seemed to keep that part on point for most of the day. Making the decision to take some extra time at two checkpoints, brought back the ability to run (at least for a while). Of course I missed that bit that feeling <em>easy</em> over the opening kilometres should have really felt <em>very very easy</em>. </div>
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Posture, technique and being injury free is under rated. While I may have significantly under done the conditioing going into this race it was certainly counter balanced to some degree by being injury free. Being able to maintain a good posture and some reasonable technique in the latter half kept the pace up higher than I otherwise would have been able hold through just will power. The key for future improvement here is improving conditioning without reducing posture, technique and injury status. That challenge is of course easier said that done, but it is the fun of training.</div>
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