Today I also have 10k on the program and usually I have to run in the morning to make sure that I don't slack off later in the day but today I needed the sleep in so I'll run after the forum.
Sunday, October 21, 2012
Rewards of Running
Today I also have 10k on the program and usually I have to run in the morning to make sure that I don't slack off later in the day but today I needed the sleep in so I'll run after the forum.
Thursday, October 18, 2012
Runclub Returns!
Coach Criniti had 8k on my program for tonight. I know RunClub is usually about 4k so before we started I headed off for a 4k warm-up run. Funny how you never notice the tailwind but you always notice the headwind!
RunClub session as follows:
2 x 400m easy warm up
stretches
form drills with run-throughs
4 x 400m with 45 sec standing recovery @ 6/10 perceived effort (p.e.)
core work
6 x 200m with 20 sec standing recovery @ 7/10 p.e.
core work
walk to Balmain Shores
1km @ 6/10 p.e.
walk back to oval
stretching
Great to see some of the old crew back (Munch, Theo, Karsoon and Jamie) and some new faces (Rebecca and Lucia). It's good to be back!!
The last two weeks I've stuck like glue to my program. Dave emailed me two weeks ago stating the following, if I really want to do this event, I'm going to have to ramp up the training. I realised I really do want to do it and I've been super focussed (by my standards) ever since. Bring it on!
RunClub session as follows:
2 x 400m easy warm up
stretches
form drills with run-throughs
4 x 400m with 45 sec standing recovery @ 6/10 perceived effort (p.e.)
core work
6 x 200m with 20 sec standing recovery @ 7/10 p.e.
core work
walk to Balmain Shores
1km @ 6/10 p.e.
walk back to oval
stretching
Great to see some of the old crew back (Munch, Theo, Karsoon and Jamie) and some new faces (Rebecca and Lucia). It's good to be back!!
The last two weeks I've stuck like glue to my program. Dave emailed me two weeks ago stating the following, if I really want to do this event, I'm going to have to ramp up the training. I realised I really do want to do it and I've been super focussed (by my standards) ever since. Bring it on!
Thursday, October 11, 2012
Evil Elliot and Tempo Run
Wednesday
Morning - 60mins yoga with Zoe.
Evening - arrived at Primal to find that Elliot was leading the session. I've seen him putting other's through their paces so was a bit nervous. Turns out the nerves were not unfounded!
Started with a short, sharp run around the block after the warm-up and then made our way to the whiteboard. The whiteboard had the session on it and it looked hard:
Part 1
1 minute per exercise
yoga cancelled as Ruby wasn't well
run club cancelled due to weather forecast
Morning - 60mins yoga with Zoe.
Evening - arrived at Primal to find that Elliot was leading the session. I've seen him putting other's through their paces so was a bit nervous. Turns out the nerves were not unfounded!
Started with a short, sharp run around the block after the warm-up and then made our way to the whiteboard. The whiteboard had the session on it and it looked hard:
Part 1
1 minute per exercise
- burpees (seriously? burpees for 1 minute!)
- plank
- thrusters (the worst bit of the burpees; from squat position with hands either side of your feet, jump back to plank position then forward to squat position etc.)
- push ups
- something else which my traumatised brain has blocked out
Part 2
12 reps of each x 3 rounds:
- box jumps
- squat to shoulder press with powerbag (15kg or 10kg)
- dips
- horizontal rows (or incline rows)
- deadlifts with 12kg (or 8kg) kettle bells
- kettlebell swings with 12kg kb
- wall squats throws with 5kg medicine ball
- slams with 'dead ball' (12kg 'ball' that doesn't bounce)
After 'part 1' Elliot rubbed off the pushups and made us do the lot again. I think he was contemplating making us do it a third time but perhaps my look put him off. I was certainly trying to!
Part 2 was ok the first time round.
2nd time I had trouble lifting the 12kg dead ball over my head so had to swap it for the lighter one which was 5kg. A LOT lighter but easier on my back.
3rd time around I swapped to a 10kg powerbag as I was getting fatigued and did the deadlifts with the 8kg kettle bells.
Elliot then threw in a 'sneaky' part 3 (what the?)
20 reps of the following:
- full sit ups
- 'froggy' sit ups
- leg raises
each with a short sprint in between.
Tough session but a good session.
Thursday
So, despite really not wanting to run, I took myself out for a 6km run with 3km @ 6:15/km in the middle. Nice to see Linda in my warm-up 1km.
Every run takes me closer to my goal!
Tuesday, October 9, 2012
Mental Toughness Training
Sunday I really really really wanted to stay in bed. So I did.
But I also really really really want to run this event next year and I know that each run I miss takes me further from my goal so I hatched a cunning plan to make running rewarding; I ran to Marrickville Markets (5.6k) and ate a vegan schnitzel, drank an iced chai and relaxed in the 'chai tent' while listening to the guy who plays guitar and sings there every Sunday. Then I bought some food supplies for the week and walked to Crystal St.
When I got to Crystal St I ran for the next 5k and then walked the remaining distance home.
Monday rest day
Tuesday I really didn't feel like running despite having 5k on the program but I thought of Cheri and her very long ride on the weekend when she didn't feel like it. I had said to her that those sessions are the ones that get you to your goal. I gave myself a talking to and headed off for a run around Callan Park and Balmain Shores. Easy 5k and another run closer to my goal.
Topped it off with a 60m yin yoga class. My muscles are really feeling the lack of yoga lately. Lucky I've got a class with Zoe before work tomorrow.
But I also really really really want to run this event next year and I know that each run I miss takes me further from my goal so I hatched a cunning plan to make running rewarding; I ran to Marrickville Markets (5.6k) and ate a vegan schnitzel, drank an iced chai and relaxed in the 'chai tent' while listening to the guy who plays guitar and sings there every Sunday. Then I bought some food supplies for the week and walked to Crystal St.
When I got to Crystal St I ran for the next 5k and then walked the remaining distance home.
Monday rest day
Tuesday I really didn't feel like running despite having 5k on the program but I thought of Cheri and her very long ride on the weekend when she didn't feel like it. I had said to her that those sessions are the ones that get you to your goal. I gave myself a talking to and headed off for a run around Callan Park and Balmain Shores. Easy 5k and another run closer to my goal.
Topped it off with a 60m yin yoga class. My muscles are really feeling the lack of yoga lately. Lucky I've got a class with Zoe before work tomorrow.
Saturday, October 6, 2012
Homebush 10km
Very happy with my run at Homebush this morning. In all honesty, I only went because Coach Criniti put it on the program.
I wasn't feeling great with an upset tummy and was worried I'd have a repeat of my last Striders 10k at Lane Cove when i also had an upset tummy and ended up taking multiple toilet stops.
Before the start i noticed that the usual crowd of older people I can count on to bring up the rear weren't there, so I said to Leonor, "i think I'll be last today".
Everyone took off and surged ahead of me. I was last by quite a long way when I passed the 1km marker in just over 6:04. This confirmed my thoughts about my finishing place as I knew I was pushing harder than I should yet was still 200m behind the person ahead of me. I sang to myself to "You can run your own race" (to the Fleetwood Mac tune Go Your Own Way).
I settled into my pace (6:30ish) and switched my mind into thoughts of gratitude for being able to run whenever I noticed my thoughts going to self-criticism for my lack of speed and whenever I heard my thoughts go to "I can't keep up this pace" I switched this to "I wonder how long I can keep up this pace for?"
At 3k my guts kicked and I started to concentrate on the halfway mark and the toilets located there.
At 4k I overtook an older man with blue calf guards as he cheerfully told the Marshall "don't wait for me". I passed him and said "he may have to wait for me though!"
Cursing the "gingerbread men" (a la Tony's Trials on Marathontalk), at the 5k mark I startled all the marshals by running at speed in the wrong direction, toward the toilet and blessed (but temporary) relief.
I then concentrated on trying to catch blue calf guard man. I couldn't see him anywhere but could see someone else in front of me so spent the next 2k chasing him down. I finally caught him and focused on trying to keep the pace up. What pace I didn't know as I still struggle to operate Allan's Garmin and it seemed not to be consistent in beeping at each 1k split.
With 2k to go I saw a woman in a bright blue top and so set my sights on catching her. I did so with about 300m to go and then looked toward the finish.
Everyone was gathered around the food and refreshments across the road, completely oblivious to the three of us yet to finish but the lovely Leonor was there; my own personal cheerleader at the finish, thanks Leonor!
I will wait for official results as I had trouble operating the Garmin at the start of the race (damned bezel!!) but think I ran sub 65, which is approximately 3mins and 2 toilet stops off my last 10k if a long way from my PB.
This might seem disappointing on the face of it as Homebush is flat and Lane Cove is hilly and two fewer toilet stops would suggest I should have run faster however flat races are much harder for me without the downhill to recover and gravity to assist.
Nice to catch up briefly with Ron "sportsman" and Peter Nuttall at the finish but I'm afraid my conversation skills were lacking!
I wasn't feeling great with an upset tummy and was worried I'd have a repeat of my last Striders 10k at Lane Cove when i also had an upset tummy and ended up taking multiple toilet stops.
Before the start i noticed that the usual crowd of older people I can count on to bring up the rear weren't there, so I said to Leonor, "i think I'll be last today".
Everyone took off and surged ahead of me. I was last by quite a long way when I passed the 1km marker in just over 6:04. This confirmed my thoughts about my finishing place as I knew I was pushing harder than I should yet was still 200m behind the person ahead of me. I sang to myself to "You can run your own race" (to the Fleetwood Mac tune Go Your Own Way).
I settled into my pace (6:30ish) and switched my mind into thoughts of gratitude for being able to run whenever I noticed my thoughts going to self-criticism for my lack of speed and whenever I heard my thoughts go to "I can't keep up this pace" I switched this to "I wonder how long I can keep up this pace for?"
At 3k my guts kicked and I started to concentrate on the halfway mark and the toilets located there.
At 4k I overtook an older man with blue calf guards as he cheerfully told the Marshall "don't wait for me". I passed him and said "he may have to wait for me though!"
Cursing the "gingerbread men" (a la Tony's Trials on Marathontalk), at the 5k mark I startled all the marshals by running at speed in the wrong direction, toward the toilet and blessed (but temporary) relief.
I then concentrated on trying to catch blue calf guard man. I couldn't see him anywhere but could see someone else in front of me so spent the next 2k chasing him down. I finally caught him and focused on trying to keep the pace up. What pace I didn't know as I still struggle to operate Allan's Garmin and it seemed not to be consistent in beeping at each 1k split.
With 2k to go I saw a woman in a bright blue top and so set my sights on catching her. I did so with about 300m to go and then looked toward the finish.
Everyone was gathered around the food and refreshments across the road, completely oblivious to the three of us yet to finish but the lovely Leonor was there; my own personal cheerleader at the finish, thanks Leonor!
I will wait for official results as I had trouble operating the Garmin at the start of the race (damned bezel!!) but think I ran sub 65, which is approximately 3mins and 2 toilet stops off my last 10k if a long way from my PB.
This might seem disappointing on the face of it as Homebush is flat and Lane Cove is hilly and two fewer toilet stops would suggest I should have run faster however flat races are much harder for me without the downhill to recover and gravity to assist.
Nice to catch up briefly with Ron "sportsman" and Peter Nuttall at the finish but I'm afraid my conversation skills were lacking!
Tuesday, October 2, 2012
Updated layout now with extra motivation
On Saturday my housemate Stella and I trekked up to Raymond Terrace for Stand Your Ground 1, a course by Emazon. The workshop was great and I came away with a lot of tea. I also came away with some ideas for shifting the self-sabotage issue I have with running. I realised how many 'rules' I've set myself and continue to make on a moment to moment basis "If I run now I can do x", "I must run or else y", "I have to do everything on my program or I've failed" etc. etc. This is hooking my inner rebel who says "yeah, you can't make me" and then I get locked in a battle of good and evil in my own mind.
Without going into details of my childhood which are not necessarily helpful here, suffice it to say that I was an over-responsible child. I had to develop maturity beyond my years very quickly and be responsible for myself at a younger age than ideal. I also developed a strong sense of responsibility for other people's emotions but that's not so relevant. One of my colleagues who was also a child carer for a parent said it best when she said "I'm in recovery from being over-responsible".
How are these two things related? I have a very well-developed stubborn streak and inner rebel and she protects me from over-doing. I'm going to call her Violet. Unfortunately she doesn't know when the rules I'm setting are helpful to me, she just rebels against being constrained by 'should' and 'must'. She's just trying to keep me from going down that old road.
So, with this in mind I'm setting out to get Violet on board with my training. I figure I just need to let her know that running is something I want to do, not HAVE to do. So I compiled a list of reasons I love running to tell myself instead of saying "I have to go for a run"
Without going into details of my childhood which are not necessarily helpful here, suffice it to say that I was an over-responsible child. I had to develop maturity beyond my years very quickly and be responsible for myself at a younger age than ideal. I also developed a strong sense of responsibility for other people's emotions but that's not so relevant. One of my colleagues who was also a child carer for a parent said it best when she said "I'm in recovery from being over-responsible".
How are these two things related? I have a very well-developed stubborn streak and inner rebel and she protects me from over-doing. I'm going to call her Violet. Unfortunately she doesn't know when the rules I'm setting are helpful to me, she just rebels against being constrained by 'should' and 'must'. She's just trying to keep me from going down that old road.
So, with this in mind I'm setting out to get Violet on board with my training. I figure I just need to let her know that running is something I want to do, not HAVE to do. So I compiled a list of reasons I love running to tell myself instead of saying "I have to go for a run"
Reasons I love running:
- Surpass my self-imposed boundaries, proving I'm stronger than I think I am
- Achieve my goal of Tarawera 60km
- Increase self-confidence and self efficacy
- Feel and look better in clothes (and naked)
- Boost energy
- Lift mood
- Boost memory
- De-stress
- Be with nature
- Increase determination and distress tolerance
- Be social! Meet new people and see friends
- Live longer
- Boost immunity
- Strengthen muscles
- Increase creativity
- Increase fitness and stamina
- Improve speed
- Strengthen bones
- Lose weight
- Improve sleep
- Increase vitamin D levels
- Listen to music/podcasts
- Reduce appetite and increase healthy food choices
- Explore the neighbourhood (advantage for Urban Max)
I then told myself every run I log takes me closer to my goal of surpassing my self-imposed boundaries; every step takes me closer to the Tarawera Ultra. Every run I miss for reasons other than illness or injury takes me further from my goal. No 'should' no 'must' just simple statement of fact.
It wasn't easy but I went out for the 6km run scheduled on my program (1km easy, 3 km @6:30/km, 2km easy). I missed yoga as a result but I'd already been to Primal this morning and done a strength session so figured if I missed yoga I'd done more than enough today. At that moment it was more important to myself that I complete the run as programmed.
She believed she could, so she did.
Tuesday, September 25, 2012
Wagga Wagga Wobble
5km on the program so 5km I did. Felt pretty good although cold! There was frost on the ground as I ran around metropolitan Wagga. I had seen the Wiradjuri Walking Trail on the map so tried to find it but didn't. Happy with 6:41/km average pace as I ran uphill on the way out and down on the way back.
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