Go Hard

Past 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. 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 supp...

I had big goals for this race, but due to plenty of reasons this post is a lament to those goals. First up the race organisers were well aware of my concerns there was no aerobics or Zumba warm up before the race. I mean it just isn't an event without it. Managing to push past the issue with true champion thinking I found myself lining up for the start. Another issue cropped up. The race started on time, there was even a countdown clock from 10 minutes out to let everyone know. Clearly a problem, as how can a race start on time, we weren't held in position for over half an hour getting cold and listening to crappy speeches from people telling us all how inspiring we are. As result I lined up a little back from the front as it was now really hard to be mentally ready. Then I realised we'd skipped straight to the run leg. I mean as a triathlete I can't really swim so that's fine. The real issue is I had spent the last week incorporating my GoPro camera i...

If you are going to race a 100km trail run, then chances are you will learn a few things along the way. Here are a few lessons I have taken away from this year's Surfcoast Century. New Limits This isn't about how fast I can run. It is about how much I can get out of myself. It isn't something I can objectively measure or fully explain. The biggest thing I learnt is that I can push myself further and dig deeper into whatever it is than I thought possible. The combined onslaught of the body's defence mechanisms creates a situation where it feels almost impossible not to slow down at the very least. I've been there before and pulled out some efforts to be proud of, but this time it was a new level. Does that push my threshold out further? Will I be able to tap into it again? Mental Training It is cliché, but so much of an ultramarathon is mental. Without a wide selection of well practised mental techniques I would not have performed so well. 100km means for a lon...

On the plan are a number of runs I've marked as Fundamental . What on earth is a fundamental run? For those looking for a physiology definition there will be disappointment. It isn't based exactly on a threshold, it's not a set heart rate zone, but it is prescriptive in pace. There is probably a better term than fundamental for this type of run, but it works for me. Originally taken from concepts used by Renato Canova, but I don't strictly follow his explanation. I've calculated the pace range to be based on what my recent race results suggest I am currently capable of for a marathon if I modify training for a couple of months to hit that time. This gives me my marathon pace. The fundamental pace is then simply 80-90% of that. For me that works out to be 4:04/km for marathon pace, and fundamental is 4:52-4:28/km. It is clearly aerobic conditioning. How I use this pace range depends on what event I am training for. If my target was a marathon, then I would re...

For some further insight into training for the Surfcoast Century it is worth picking apart the individual sessions. Of course, single sessions don't make the program, in a  total is greater than the sum of all it's parts , kind of way. How everything comes together over the weeks is more important. That said, the devil is in the details. I'll start by looking at the Hill Sprint session. Since I am preparing for a 100km race, sprints might seem far removed and even irrelevant to some. After all, how is sprinting as fast as you can related to the slow pace and different mechanics of an ultramarathon? Hill Sprints will make a weekly appearance. After a thorough warm up, which will likely include some mobility work I hit the main set. For this I pick a hill that's at least a 10% grade, but preferably steeper. The surface will vary weekly as I will pick a different location. Each repeat will cover roughly 70-200m for 8-12 repeats. Recovery will be some very easy jogging, ...

This is a long post. Yet, is probably as short as I can be when explaining how I am putting together my training. My aim is to strive for continual improvement. A system that builds upon current fitness and from race to race. There are a lot of elements common between 10km to ultramarathon and I aim to improve my abilities across this wide range. Of course that will require times of specific focus. I'll just always keep in touch with the other abilities required at the different distances. My race plans at this stage include: Two Bays Trail 28km - January Emergency Services Games - April Surfcoast Century - September There will be a number of races in between. I just haven't worked out which ones yet. To give myself an objective guide the basis of my training will be aimed at working towards a sub-2:45 marathon. Even if I don't race a standard marathon next year it should give me the basis I need to then adjust focus for my other events. For a 2:45 marathon t...

Well I did it. My first 100km trail ultra is done and dusted. In short, it was an amazing experience. This is how it unfolded. I stayed down with my wife, kids and sister in a nice house a short distance from the race. A pretty chilled evening, some simple pasta and disappointing loss in the AFL prelim. In the middle was race registration and briefing. Signing in had me feeling nervous for the first time, but I soon relaxed after catching up with a few people. Though it played on my mind I couldn't check and recheck my drop bags after I handed them over, even though I'd already checked them at least ten times. The sleep was a little disturbed, but that's no problem. I'd slept well during the rest of the week. Up early, liquid breakfast, coffee and a selection of stretches and movements had me feeling loose and ready. Soon enough I got my way down to the start. The weather was brilliant. Bright blue skies, plenty of sun and a light cool breeze. I couldn't ask fo...

I've well and truly gone past the point where I can add any fitness. I have what I have, now all I can do is make the most of it to get the best result race day. The plan for the last couple of weeks was penned with the proviso: Naturally the plan will change if it needs to (and it probably will) Of course it did, and what I did put on paper was a bit too much. So I listened to my body, and I think I got that in the strange period that is a taper. Anyway, as of 14 days out the training went a little something like this... Trail Run 44km with race kit, race nutrition at race pace. All went to plan, plus I felt great. 90min @ race pace 1h45min @ race pace, maybe a little quicker over the last 30min Easy relaxed run to and from track, with 10x80m building strides. All relaxed and comfortable, took 60min all up Planned 4 hour trail run, but legs felt heavy and I felt tired, so just a very light 60min Day OFF. Legs still heavy, and I was wondering if I am fighting off the c...

Over the last few months I've experimented a reasonable amount with my nutrition during the long runs (4-6.5 hours). I've tried a few different regimens, and varied my amounts. In the mix has been low to high calorie levels (100-340kCal/hour). Different fuel mixtures which have included testing of maltodextrin, fructose, glucose, protein and electrolytes. From this experimentation combined with a good amount of study, I have come up with a plan that seems like the right plan for the Surfcoast Century. For the most part my plan falls close to the Hammer Nutrition Guidelines as found in their free eBook: The Endurance Athlete's Guide To Success . Well worth a read. Now I have to point out that I am not necessarily an advocate of Hammer Nutrition, and other than a few gels, don't tend to use their products. However, they do provide some very practical information that I have put to test in training. I was also fortunate enough to win a free entry into the Steve Born Nutr...

Due a reoccurrence of the sinus infection I thought I was getting rid of, the training over the last week hasn't matched what I planned on paper. I took an extra couple of days easy, the a day later than planned I hit the a nice steep hill for 6 x 40 second efforts, with about 2 min recovery, followed by 2 x 2min of fast, technical running over some twisting a jagged trail, with a good dose of rest in between. The run felt good and I had that flow I really wanted. Thanks to Dazzler I managed to score a free massage that put my legs into a better state than they had been. No surprises from the work, all the problems I thought I had were there, and nothing extra. The legs are looser, and my own tissue therapy now seem s a little more effective. The long run got scrapped for two reasons. First was with the sinus infection still causing a lot of grief, it would do more harm than go to go long. Seconds was 100km winds whipped some of the tiles from our roof and I some temporary repa...

Easy 60 and 45 minute runs marked the first two days. Enough to recover from the injury side of things, yet not to the level of a taper. I still carried a few aches, pains and stiffness into the Salomon Trail Series Race 3: Silvan 14.3km.  A long warm up had me race ready, and the 69 minutes of racing over a brilliant mixture of trails and hills had me working harder than I could achieve in a training session. Plenty of good points came out of this race. There was clear evidence of substantial improvement compared to a few weeks ago. Including the warm up and cool down, the day netted about 21km worth of running. Fourth day was designated for an easy 60 minute run. My heart rate and effort was very low, but I surprised myself with quite a fast a pace throughout. Then it was night shift, followed by a day off as I continued the pattern of catching up on sleep. Now for the long run. Kitted and stocked up, out into the hills and trails I went. The legs were feeling pretty good....

Clearly I under estimated how much the race at Plenty Gorge was going to take out of me. Backing up with 2 hours the next morning did nothing to improve the situation. As a result this week started with two recovery runs. My legs were so thrashed that I found myself walking up slopes I wouldn't normally consider hills. Next I felt recovered enough for my pace run. 2.5 hours, with race gear on at a solid clip over a variety of terrain. The spring I had in my legs last week wasn't quite there, but I still felt pretty good and as though I could just keep running for at least another hour. The following day was a different story. For the most part my legs were pleasantly sore. In the way that lets you know you've been training hard. However I there was some swelling across the top of my left foot, extra pain in the tibial is anterior and new level of tightness in the lateral muscles of my left leg. I've learnt in past that's not a group of symptoms to push through...

Clearly a harder week. A few more kilometers over the first few days, plus I had four key sessions, instead of the so-called easier three of the last week. My basic runs were covered mainly at stupidly easy paces, but when I was going up a good hill then I made sure my technique was up to scratch, even if it did elevate the heart rate. The first key run was my Speed  session. Not exactly a few sprints at the track, by similar concept. Incorporated into my commute to work. After a warm up, the backpack was put aside as I performed a series of springing drills uphill, some 30 second up hill sprints, 20 second down hill sprints all on a slightly rough, but non-technical surface. At a guess the gradient was about 8%. With plenty of easy recovery between sprints this session had me feeling fired up and ready for more. Two days later brought me to my Pace run. I had the luxury of fitting this run in the afternoon instead of pre-dawn hours, so I headed into Plenty Gorge for some good ...

Out of the Base training and into the more specific training of the Focus phase. The first week actually quite comfortable overall. Admittedly I was skipping the harder hill run to allow for the increased mileage of the longer runs, but it felt easier than thought it would. The Pace run gave me 26km in a bit under 2.5 hours. The heart rate was up a little and speed was appropriate, it just felt right while running like this regardless of what terrain I was on. Absolutely no flat spots in energy either. Consuming a bit of maltodextrin throughout definitely gets me some better training quality. The Speed session was performed in groups of four. Plyometric hill reps, uphill sprints, downhill high cadence sprints, all taking 15-20 seconds each with about 2 min in between. In the end I felt ready to hammer a fast 5000m. The Long run got me 5 hours 20min. The first 20km was mainly non-technical and was covered in 1:40, a bit quick. This did catch up with me as I got into the much more ...

My original thoughts and guidelines for my training program for the Surfcoast Century are covered in Detailed Training Plan - Surfcoast Century . Now having completed 8 x 8-day weeks of base training, I am at the point where I shift my emphasis towards more specific race preparation. The basic principles I outlined at the start still apply, but there needs to be some changes in the details to get where I want to be. Training is more than just how far and fast you run each day. Especially when you put yourself on the rivet to get the greatest amount of improvement possible. Risk management needs to be applied. Each hard run should be geared towards improving race performance. The risk is that there is always a recovery requirement that includes musculoskeletal, central neuro-cardiovascular-respiratory and health factors. It becomes about optimising the balance of all the above which is strongly affected by all other aspects of life and work. I still want and need to function and enjoy...

I toned down the intensity for my basic runs to see what effect that had. The result was one of my best training weeks. My key runs were all performed very well. The total volume was the highest so far at over 130km. Plus I generally felt good. Not like my body was at breaking point. Other good points were that I handled sub-zero without any real problems. Even when it rained it was good. Plus I shared the terrain on all but one day with plenty of kangaroos. Then finishing with a long run of 37km, hills and a few more hills mixed with lots of beautiful single track topped off the base training. Tomorrow I start my Focus phase of training. I've been training to be ready for this next stint of training. At the least the next stint will now be training to race. Details to come.

Volume. This was the main focus for the week. After a low number of kilometers (despite some of them being quite fast) last week and an average a bit below than what I really wanted for the first few weeks, I need to expand my endurance. My faster running is good, so I know that isn't being sacrificed. I wasn't too concerned with pace this week. Instead I looked for ways to get in extra distance and not drop a single session. Day 1: Basic run 60min. Up early, short drive to work from which I start the run before the day officially starts at 0630. The run felt slow and comfortable so I was surprised to find my turnaround point at 30min substantially further than usual. Day 2: Backpack on and 90min over the trails in the dark to work. I started feeling really good after getting past the hour mark. Usually a good sign that my endurance is improving. Day 3: Another early start to fit in 2 hours. I made a point to keep the pace up throughout. "This is not a picnic....

Now into the second half of my Base training. Even though it is still four 8-day weeks left, it is really the last chance to get myself ready to handle the training I want to get done in the Specific phase. The first four weeks have gone pretty well. There is a good level of improvement and relatively good tolerance of my key sessions. The plan for the rest of Base is to keep the key sessions (long runs, hill plyometrics) ticking over with some progression. In between I want to increase the workload a fair bit to build that tolerance. Of course this will be done with the view of not sacrificing the long runs and ensuring injury prevention and recovery is still being achieved. Basically I want to increase my baseline load, which will hopefully lead to better ability to absorb the harder training to come. So what did Base Week 5 look like? Day 1: am: Basic run 50min Day 2: pm: Basic run treadmill 40min Day 3: am: Hill 10x 1:00 springing-3:00 high cadence recovery. Stairs and tra...

Felt good right at the start of week. Typically the 1st day involves running to and from work, but the plans changed this week. Other commitments meant I couldn't run home so I fitted all the running in before my 0630 work start. An aerobic run with a few strides and sprints at the track had me firing for the rest of the day. In contrast to the very early start, the second day had me running late in the evening. Back into the hill springing. By far my best session. The exaggerated range of motion felt natural. I had good power each stride. The combination made for some relatively quick ascending. Maybe it was difference of running in the evening instead of the morning, but I do think I am just getting better on the hills. And on the third day I was up early in the morning to get my mid-long run in. The legs were tired and fairly sore throughout the run, and to be honest I just didn't want to be out there. However, I forced back all the excuses and kept the legs moving. Tha...