Congrates to all runners.

Congrates to everyone who finished the half and full marathon on the weekend. It is certainly an achievement to br proud of.

I was so bummed not to be running but was happy to cheer everyone on during the race.

Looking forward to next years event which I plan to run.

All the best,

Simon.

Its D Day, the Gold Coast Marathon is here!

The Gold Coast Marathon is here!

The only thing is I am not running :-(

I am at Australias Gold Coast, eating breakfast with my fiance, and just about to head out the door to catch the bus which will take us to the start line.

Although i am not running due to a back injury sustained several weeks ago, my fiance is running the half marathon which starts at 6am (It is currently 4:50am). We both pan to watch the fulle marathon which starts at 7:10am.

The weather is calm and cool with no clouds or chance of rain it is set to be an amazing day with tops temps of 21degrees, god I love the gold coast, coming from Canberra where no doubt it is minus 6degrees right now!

Anyway before we miss the bus, to all though competing and completing the half, the 5km, and the full marathon all the very best. I hope you make it from the couch to the finish line!

I will be chearing for you from the side line and next year I will be there running beside you :-)
Best regards,
Simon.

I may not make it to the finish line...

Dear readers,

I have not been blogging over the last few weeks for a few reasons. The first was due do a chest infection that I started to develop just before the half marathon in April (This lasted for two weeks and is now 100% better). The second was due to an exam I needed to study for and I sat on Tuesday the 10th of May (Pretty sure I passed this one so time well spent on study) the final reason is due to an injury I sustained in the lead up to the half marathon.

The injury did not seem to be anything other then some tightness behind my left knee. I thought with some stretching it would be okay. Unfortunately it was the start of something bigger. I now believe after four weeks of virtually no running and relief from the injury that I may have a bulging disk in my lumbar area of my lower back.

This bulging is fairly extreme as at one point a few weeks ago I could not put weight on my left leg without the feeling it was going to collapse from under me. I am now putting the ongoing tightness behind my left knee down to the pressure placed on my nerves from the bulging disk and the problem with my left hip flexor also being a side effect from the bulging disk.

If you don't know what I am talking about or if you are experiencing similar problems check out this website http://www.joint-pain-solutions.com/bulging-disc.html it goes into some detail of what the cause might be and provides some stretches and treatment for minor problems. HOWEVER as my friends have clearly pointed out to me today, if you think there may be something even slightly wrong with your back, see a specialist!

The main point here is, you only get one back but there are many marathons. Stop what ever it is that is causing you pain or tightness and see specialist. Book yourself in for an appointment at the Physio or chiro, but book yourself in now. They are the best person to diagnose and treat you for back conditions. I am booking myself in this week and hope to have some positive news next week.

However if this has not cleared up after four weeks of rest I don't see it going away in a hurry.

So for all thoughs who have supported me and taken inspiration from my blog to date, thank you. I have lossed weight, ran a personal best for a half marathon and I have regained my fitness although a bit set back due to my current injury.

Once I have received the correct treatment I will begin training again for future events such as the old Coast Marathon but taking a longer term view for my fitness, that being life long health and fitness.

We only get one body and I am keen to keep mine going for the long term, I love the outdoors too much, I love surfing and cycling and running too much to let an injury keep me down. I will return to the sports field before too long and next time it will be for a much longer period of time, hopefully for the rest of my life :-)

Thank you again for your sport and I wish you all the very best for you final 7 weeks of training as you head towards the finish line of the Gold Coast Airport Marathon.

I have already booked and paid for my flights and accommodation, so I will be there cheering for you from the sideline :-)

I hope you make it from the couch to the finish line.

Happy Running,

Simon.

Still here...8 weeks to go!

I am still here, just working through a few things over the last three weeks. More of an update in the next day or so. Regards Simon.

A wrap of my 21.1 km hitout on Sunday 10th April 2011.

I still feel a bit fatigued today (Wednesday)...I am not sure if it is the half marathon I ran on the weekend or the lack of exercise this week post half marathon... the down time this week will do me well as the real training starts next Monday when I take my first steps in the second phase of training for the Gold Coast Marathon!

The half marathon was a fantastic hit out on the way to the Gold Coast Airport Marathon (GCAM) http://www.goldcoastmarathon.com.au/ it allowed me to experience a big event and to practice all the bits and pieces that go along with running a long distance race including: the preparation the night before, the early wake up, starting the race with a few thousand people, drinking enough water along the way, pacing myself to finish in time for that PB.

The night before: I had everything ready to go the night before, my racing gear, maps and directions.

The early wake up: was a shock to the system but with the adrenalin surging, a quick hot shower and a bowl of cereal I was ready to go!

Starting the race with a few thousand runners: I completely forgot how hard it can be at the start of the run to find open ground and to set your own pace! With the large number of competitors at the start everyone moves very slowly for the first km or so and I found myself jumping the curb at times to keep my pace as fast as I could. No doubt there will be a lot more competitors in the GCAM and the start will be a lot slower as everyone starts to stream down the streets along the Gold Coast. Managing to get a personal best in these events can be quite difficult as the starts can be slow. Considering this I was stoked to achieve a personal best on Sunday J

Drinking enough water during the run: I must admit I didn’t drink enough during the run and lost about 1kg in fluid body weight as a result which took me most of Sunday to replace. Normally I am quite good with hydration, when training I take a bottle with me and finish it by the end of my run. During the event however I didn’t have a bottle with me so I had to rely on the drinks supplied. The drinks were is plastic cups which made it very difficult to drink from ‘on the run’ and with the rain pouring down during the event it was hard to really believe I was thirsty at all! No excuse I know, but it was a good experience which I will learn from for the main event. Regardless of the conditions I will stop to have a drink or two...I can get away with minimal fluid consumption in a half marathon but in a full marathon if I don’t drink I don’t finish, so I will make sure I drink plenty of fluid before and during the GCAM.

Pacing myself during the run: after about a km or so the crowd started to disperse and I was able to find some room on the road and I was able to pick it up to a steady pace. Having run the course before was a definite advantage; I knew where the hills were and when I could open up the pace on the down hills. On the way up to the Parliament House (old and new) I pushed hard as I love hill running, around and then down the road from the parliament house I let gravity do the work by leaning slightly forward and ran as fast as my body would allow me to. Soon after I hit the 10km mark in a time of 46mins. I was really happy with this as I have not run a sub 50min 10km for several years it was a good sign as I headed towards a PB.

 At the 10km mark I did a quick calculation and believed I was on track for a personal best time of sub 1hr40mins, now... did I do the math correctly...46min for 10km means I was running 4.6min/kms if you multiply that out to 21.1kms you get 97mins so yes I was right in thinking I was on track for a sub 1hr40min or sub 100mins, it would be close but I was on track, just. What I didn’t realise is that at the 16km mark I would be slightly down on time and would have to work really hard to make it to the finish line under my goal time!

After I crossed Kings Avenue Bridge I started to feel the first 10kms in my legs. I had run slightly too hard and my legs needed a rest. I backed off a bit heading down Parkes Way but after running through the roundabout at the bottom of Anzac Parade I tried to pick up the pass again and latched on to several runners going at a modest pace. It worked; I felt fresh again and determined to hold the pace until the Commonwealth Avenue Bridge. I passed two drinks stops without stopping for a drink but promised myself I would stop at the next one. I grabbed a sponge at the next, washing my face and sucking the water out of it as I ran towards the turnaround point for the half marathon.

It was a good feeling knowing that I didn’t have to run another lap and a half of Parkes Way as I turned and headed for home. Soon after the turn the crowds of runners had turned into a single stream of half marathoners as the remainder of runners continued along Parkes Way. This was a good feeling as I knew the finish line wasn’t too far away. As I ran up to the Commonwealth Bridge I passed the 16km marker and it was time to do another pace check. I checked my watch, did the calculation and, damn I was running behind time, if I didn’t pick up the pace over the next five kms I would not make my PB and that just wouldn’t do. I was so close and I wanted it so badly that I decided the only thing to do was to dig deep and set a faster pace that I could hold until the finish line. Would I make it, had I drunk enough, did I have the endurance, had I done enough training, I was hurting and in un chartered territory, I didn’t know if I was going to make it but I had to try, so I gave it everything I could.

I set the fastest manageable pace I could given all the facts and it paid off, I had my legs turning over and my breathing in a steady in in out, in in out If I had done the math correctly I would make it to the finish line with 1min to spare, that was too close for my liking so I picked up the pace a bit more. I checked my pace each km from there until the finish line to make sure I was on track.

I ran hard for the last five kms, in training I had only run up to 16kms before, so the last five kms really hurt. But as I reach the last drink station with a km to go I knew I had made it, I knew there were only two corners to go and I would be running down the finishing straight and crossing the line with a new PB.

I ignored everything around me; dug deep and focussed on keeping the pace and breathing I had set for myself. Second last corner and I was running up a false flat, gotta love those roads that look flat but are really up hill. I continued to push hard with one corner to go. Someone from the sideline called out to a guy next to me, this spurred him on as he looked over his shoulder at me and stated 1m30sec to go. I knew what he was talking about; he had the same goal I had. I looked back at him and said, are you ready? Yes he replied, are you? Sure am mate, let’s do it!

From there we both picked up the pace like we were running for our lives, each man yelling at the other man to Go! Go! Go! It was all the encouragement we needed to get our goal times of sub 100mins, we fly around that final corner onto the home straight and yelled at each other one more time, to Go! Go! Go! And as I looked up at the time clock to the side of the finish line it read 1hour 39mins and 30seconds (official time 1hr 38mins 19secs), I had done it, I had run a PB for a half marathon!

If you have a look at the photos via the link below you can see how relieved I was in crossing the finish line www.marathon-photos.com/scripts/event.py?event=Sports/2011/Australian%20Running%20Festival&new_search=1&match=B728

It was the first run in ages that I really had to give my all to achieve the goal time, it was a fantastic feeling and I loved every second of it. From there I picked up my finishing medal, had a hot shower then off to a favourite cafe for well earned big breakfast and coffee.

This week I am having a rest then starting the second half of training on Monday. With less than 12weeks to the GCAM I have a lot of running to do but for now I will be resting and enjoying the result of three months of tough but enjoyable training.

Chat to you again soon, happy running, Simon.

Got it! A new PB on the way to the Gold Coast Marathon :-)

Ran the Canberra Half Marathon this morning and managed to grab myself an unoffcial personal best time of 1 hour and 38mins 30 seconds. Previous personal best time was 1 hour and 40mins. Not a huge difference but a personal best is a personal best so I am very happy with the result and my fitness to date.

Next step is a week of rest and then on towards the Gold Coast Marathon 42.2kms on the 3rd of July 2011.

Thank you for all of your support up to this point and I look forward to sharing the rest of the journey with you over the coming three months :-)

All the very best, Simon.

PS: more of a wrap up in the next day or so :-)

A beautiful day for 21.1kms :-)

Its 6.11am and it is a beautiful day in our nations capital. It is about 12degrees celius, there is a light cloud cover and quite still. There was talk of rain but I don't think...buggermy girlfriend just came in from outside and it is sprinkling. Hope it holds off for another couple of hours!

The half marathon starts in 43mins or more likely 1hr and 2mins, they always start late :-)

I have checked of the list and i am ready to go all that is left to do is make it to the start line and let my feet do the running.

Goal time 1hour 40mins, current weight 79.5kgs, fitness good as gold.

Lets do it!

My first big hit out on the way to the Gold Coast Marathon!

After three months of slogging it out on the footpath, around and up Mount Ainslie the first three months of training is about to culminate by running 21.1kms at the Canberra Marathon on Sunday the 10^th of April 2011.

So how do you plan for a long run or major event, what are the top tips to get you to the line in top shape without injury or illness with the strength and stamina to make it to the finish line? Here are some tips that I try to stick to in my preparation for the main event.

1.       Do not leave everything to the last minute

2.       Stick to your training plan and taper in the week or two leading up to the event

3.       It’s all about recovery!

4.       Get plenty of rest and stretch a lot

5.       Do not over indulge in food, you want to be as light as possible on race day

6.       Get hydrated and stay that way to the start of the race (I am going to limit my intake of fluid during the run to stay light on my feet and reduce the amount of blood that is needed to digest any food or liquid)

7.       Make sure all your equipment is ready to go

8.       Lay out your runners, run number, electronic tag, singlet, shorts, socks etc... the night before the run

9.       Ensure you tell someone what you are doing that morning so someone knows you are doing something special and possibly a bit dangerous (Yes you could end up in hospital if you push yourself to far so it is good that someone is looking out for you)

10.   Run within your own abilities

11.   Have fun

12.   Take a friend along to cheer for you when the going gets tough or when you are doing well, a little bit of encouragement goes a long way when you are out there slogging away

13.   Shave or don’t shave your armpits, legs, rude bits, chest back, head etc...whatever makes you feel comfortable but remember we were created with hair for a reason, most importantly here it is for warmer and lubrication:

a.       If you shave your armpits and legs then think about using a water based lubricant under your armpits and between your thighs and buttocks. These areas quite often become red and sore after running long distance so lube up!

b.       You can spend a lot on these things but you don’t have to I use baby oil which costs about $3 and works really well, find what works for you.

14.    And last but not least, don’t forget your nipples!

a.       It may sounds crazy, but guys you need to protect your man nipples from becoming bloody and raw when you run further then 20kms. Grab yourself a couple of bandaids or some sports tape and tape over your nipples. This will prevent your running singlet from rubbing on your nips and get you to the finish line without soreness or worse case bleeding.

I am sure there are many more tips and tricks out there and many I have forgot to mention, but the above are some of the tips I will be putting in to practice this weekend when I run the Canberra Half Marathon.

Having a good hit out like this also lets you test all your event day tactics and to fine tune your preparation. I hope to run a BP of a sub 1hour 40mins, a big ask considering I have only been running for three months but the training has been consistent so I may be in with a chance.

For all those running or taking part in any event this weekend, I wish you all the best and I hope you make it from the couch to the finish line in good form.

Happy running and don’t forget the nipples!

Simon.

Less than 2 weeks until the Canberra Half - my first big it out!

Less than two weeks until the Canberra Marathon and less than two weeks until my first big hit out this year when I take on the Canberra Half Marathon!

In the build up to the Gold Coast Marathon I decided to plan my training in two stages. The first stage would last for three months and build my fitness, strength and endurance so I could manage the second stage of the training. The second stage of training would increase the distances and then taper to the Gold Coast Marathon, again this stage of training would last for three months.

After three months of slogging it out on the footpath, around and up Mt Ainslie in Canberra, the first stage of my training is almost complete with the Canberra Half Marathon just around the corner.

I am in good form (I am fit and healthy) and have completed most of my many training runs over the last three months. Some of the training has been enjoyable, some has been fun and some has been downright disgustingly tough, but I have made it though uninjured (mostly) and ready to take on the 21.1kms on the 10^th of April.

My toughest run was on Sunday when I decided to spend the one hour and a half running to Mt Ainslie, up it and home again. Total distance covered was 16kms and the last couple of kms I had to walk as I had reached my time limit and did not want to overtrain. (Lesson for young players, if you have a training time or distance, stick to it! There is no point overtraining and risking injury...you can always go for another run tomorrow but if you are injured you can’t run at all!)

For those who have not run or cycled up Mt Ainslie before the road up My Ainslie starts off fairly tame, then it gradually begins to test your ability, before it rises steeply for the last 500ms or so and absolutely destroys you...or you conquer the Mountain. I am happy to say that this time I conquered the Mountain J

I reach the base of the mountain after 30mins of running. I decided to run 15mins up and 15mins down which would make a nice round trip of 1hr30min. It wasn’t to be. Once I made it to the steep accent with one minute to go and no way of making to the top in time, I decided to ditch the time and make it to the top of the mountain. It was tough, the road seems to go straight up and every step was a struggle. But for some reason I felt good. I felt strong. I knew that I could make it if I just keep going, and I did!

 With 200m to go, a lone cyclist came up from behind and started the steep accent. I decided to give it all I had and tried to stay in front of the cyclist and it worked. I kept running and the cyclist kept cycling, we both wanted to reach the top first and we spurred each other on. With one last effort I made it to the top with the cyclist rolling over the mountain less than 10seconds later.

The feeling at the top was great but I couldn’t stop for long, I grabbed a drink of water from the bubbler, and headed back down the mountain with 8kms to go to home.

The result of my run was an amazing feeling of accomplishment that lasted all day and through the next. I don’t know what it was but I think something in my clicked when I made it to the top. Something inside me changed, everything became possible...the training ahead of me possible, running a PB in two weeks at the Canberra Half Marathon possible and running the Gold Coast Marathon in July possible!

The only niggling injury I came away with from the run was me knee, my left knee seemed bruised yesterday so I skipped my recovery run. It is feeling better now and I am ready for my run tomorrow. Over the next week and a half I am aiming to stay injury free, to approach the start line of the Canberra Half feeling fresh, giving myself the best chance of running a personal best time of sub 1hr40mins.

With only 3months training under my belt it is a big ask, but after Sundays effort anything is possible.

Wish me luck.

Simon.

PS: below is Pat Carrols second training DVD, this on focuses on injury prevention and treatment. I can say I have experienced each of the painful injuries he mentions and now know how to treat them. Hope you get some benefit from the DVD too J

Set, beleive, acheive!

I found it and held it for about 100meters then... I lost it again. Running at 4min km pace is something I used to do all the time. When I weighed 75kgs and ran 3 or 4 times a week. Back then (6 years ago) I also swam 2 times a week and cycled 3 times a week. It is amazing looking back and realising how much time I spent exercising. No wonder I was so fit and so light on my feet.

Back then I would complete an 8km run in 40mins as my recovery run of a morning arriving home without breaking a sweat, feeling fresh and ready to start the day. Today I can run 8kms in 40mins but it is not a recovery run and I do not feel so fresh, although I am hoping this changes over the coming months as my long runs become my short runs and my long runs become extremely long runs.

It’s crazy to think that less than three months ago I couldn’t run for more than 10mins without needing to walk and catch my breath. On Sunday I ran for 1 hour and 20mins and in several weeks my average long run on a Sunday will be 2 hours and 2 hours plus, averaging 21kms on a Sunday then creeping up to 36kms before tapering for the marathon.

Am I scared, yes.

Have I run these distances before, yes.

Do I find confidence in this, a little bit.

Do I believe I can run these distances again and achieve my goal of running 42.2kms on the 3 of July this year, you bet I do!

And that’s half the battle, believing you can do it. Looking down the barrel of the wave and knowing you can ride it through to the end. Studying for three years and then walking across the stage to collect your degree. Setting a realistic, achievable goal and then working damn hard to achieve it. Having other people around you who encourage you all the way to the finish line can also help a lot but at the end of the day you have to believe you can achieve the goal that you have set.

At the moment I believe I can do all the training that is required, running 20kms most other weekends and 28kms, 32kms, 36kms and the 42.2kms on the 3^rd of July, it is up to my body to push through the pain and the torture that awaits it and recover each week before the next session. But it the next few weeks I have the Canberra Half Marathon to aim towards. I received my timing chip and running number today and I am looking forward to smashing out a solid but conservative 21.1kms on the 10^th or April 2011.

How about you, how is your training going, are you on track to achieve your goals, do you have the belief in yourself to achieve the goal you have set?

If you are having doubts on your ability or need a mantra to keep you focused in the coming weeks, try this one:

Set, Believe, Achieve!

As you are training, repeat this to yourself over and over and see what it does to your confidence and performance. It will keep you on track, go out there and achieve your goal J

An interview with Michelle Wu - current Australian Champion!

This week is the long awaited interview with Michelle Wu, Elite Triathlete and current Australian Long Course Champion. Michelle might not run marathons (yet) but in each of her half ironman triathlons she endures a swim, a bike ride and then completes the race with a half marathon! Below is an online interview with Michelle after her recent win at the Australian Long Distance Championships held in Huskisson NSW. Hope you enjoy the read :-)

Simon: Hi Michelle, how are you?

Michelle: Hi Simon, thank you for asking me to be part of your blog! It's great to see you have a goal this year of running the Gold Coast Airport Marathon!

Simon:  Thanks Michelle, I am really enjoying the challenge or training for a long distance event. How about you, how has your summer triathlon season panned out?

Michelle: So far really well! I've had a 3rd place at Falls Creek Triathlon in February and just recently won the Australian Long Course Champs in Huskisson, NSW.

Simon:  Australian Long Course Champion! That’s impressive, well done J How long have you been competing in Triathlons?

Michelle: Since 2004 I raced age group until 2009 and have been racing Elite since.

Simon:  Do you have any short term goals over the next 12 months?

Michelle: I will be heading over to the USA from May to October this year, so my focus will be on racing 70.3 and Half IM races over there.

  

Simon: What is the most enduring event you have competed in?

Michelle: I train for Half Ironman Triathlons so a 1.9km swim, 90k ride, and a 21.1km run. This is far enough for me! I don't have any plans to go longer or do a full Ironman.

Simon:  How did you train for this event?

Michelle: Lots of swim, bike and run! My run has always been my best part of triathlon, so I tend to work a bit more on the swim and bike.

Simon:  What does your average training week consist of?

Michelle: On average, about 5 swims, 4 rides, and 5 or 6 runs.

Simon:  How do you recover from a big training sessions?

Michelle: FOOD!!! And LOTS of it!! But keep it healthy! I can't go past my cereal and toast for breakfast after a tough morning; I also wear my Skins compression tights (to increase circulation and speed up the recovery process).

Simon:  What are your top five tips for training for endurance events?

Michelle:

1. BE PATIENT!!!! Easier said than done!

2. Rest and Recovery is key!! Training is great, but it's the rest and recovery that actually gets you faster!

3. EAT!! Make sure you eat enough to fuel the training! Before, during and after.

4. Regular massages are part of my program. I love a good rub. It makes me feel so relaxed and refreshed.

5. HAVE FUN AND SMILE!!! There's no point in doing it all unless you're enjoying it!

Simon:  Do you have any words of encouragement for all the endurance athletes out there?

Michelle: Endurance training is tough. I question myself all the time to why I do it! But keep an eye on your goal and the bigger picture. The road it rough and uphill, but once at the top, the view is amazing.

Simon: Do you have any sponsors you would like to shamelessly plug?

Michelle: I have lots of sponsors that support me and allow me to race to my potential! Felt bicycles, Saucony run shoes, 2xu wetsuits and tri suits, Hammer Nutrition fuel, Ryders Eyewear for sun glasses, Skins compression garments, TLC cycles to service and fix any bike issues and of course work, IP Australia!

Simon: Thank you for your time and your thoughts on training for endurance events. Would you like to share some thoughts on preparing for the main event closer to the Gold Coast Airport Marathon?

Michelle: Hopefully by now, you are all well on your way and establishing a nice weekly program and routine. Closer to the event you will probably back things off and taper your training so that you are fresh and ready to fire on the start line! Stay relaxed during the taper! Don't go out and continue to smash the legs up! Rest up and eat well. Remember all the hard work is done and on race week, there's nothing you can do to get fitter or faster! Keep the fluids up leading into the race as Gold Coast is definitely always humid and hot! Be confident in your preparation! Stick to your race plan, and try not to get caught up in the hype and excitement pre race. Above all have FUN!!!! :)

Simon: All the best for the rest of the year :-)

Michelle: Same to you and to all the readers, cheers! Shell :)

Feeling strong and fast with some hard work still to go!

I had a great week of training this week. Managed to knock out three tough runs and felt great after each one.

The first run of 40mins and the second run of 50mins saw me take on the lower tracks of Mt Ainslie. I worked really hard on each undulation and with my core strength now in line with my overall body strength I was able to run harder and faster than most other weeks.

I have to say I have done absolutely no abdominal or back work since the start of the year but my core strength is solid as a rock and will only get stronger the more I run.  I have been holding on to the theory that your body adapts to the conditions you put it through and to this point it has worked well. My legs are stronger to support my weight, I have lost weight (5kgs yes!) which makes running easier and my core has naturally adapted to the conditions and now keeps my body strong and upright without drooping mid way through a run.

I still have a way to go but it has been fantastic to watch the changes to my body over the last 10weeks of training.

The most impressive run was on Sunday. I needed to set a bench mark for myself and to assess my current abilities, so I choose a 5km loop around the lake to test my speed and endurance over a 60min run.

I ran in the morning straight after eating a piece of toast, a banana and a couple of glasses of water. I reach the starting point at 10am and was off. I felt good, almost too good, finding my body and lungs wanted to sprint away in the first few hundred meters so I made a determined effort to slow down knowing I would need the energy as the time and distanced passed by.

The first loop felt great and I finished the 5kms in just under 25mins! On track for 5min kms. The second loop I felt tired but kept the pace up and after passing the dragon boat races by the lake edge for the second time I finished the second loop in 50mins flat! Feeling good I kept going for another five minutes before turning around and finishing the 60min run totally exhausted but on top of the world.

My next challenge will be to build up enough kms in the next few weeks to make it through 21.1kms for the Canberra Half Marathon. I am keen to try and complete it in 5min kms or 1hr 45mins but that will be a big ask. Wish me luck J

PS: found out I am behind my running times by 10mins, need to boost it up in the coming weeks, ouch!

Slow week in training but still on track with less than 4 months to go!

This week has been a slow week...I felt pretty tired due to study and work commitments. Lucky it was a walk/run week for me so I could take it fairly easy. I managed a 40min walk and a 60min walk/run on Sunday. Why is running on flat ground harder then running on hills??? I have been running hills for the last few weeks and now that I want to run on flatter round it is really difficult. As the Canberra Half gets closer I am going to spend more time running on flatter ground to adapt to the race like conditions. And so to for the Gold Coast Marathon. Running hills is great for building power and speed but to be ready for the race I will need to mimic race conditions which i both cases are dead flat. So next week I will be out of the hills and down on the flat. More then likely running around the lake which definitely has it benefits :-)

Next week I also plan to post an interview with Michelle Wu, one of Canberra's shining stars of the triathlon world. Michelle will share some tips on training for endurance events, how she builds for major events and how she tapers to peak at just the right time! (Or maybe she will keep those tips a secret? Tune in next week to find out!)

Below is a short video from Pat Carrel, who is a fantastic coach and has some valuable tips on training for longer distances. This video is especially good for those who would like to run further then they have before. Hope you enjoy.

Have a great week, Simon.

Week 7 - So, how do you buy the right shoes for a marathon???

This week I thought I would provide some useful info on picking the right running shoe. And instead of me giving my view I thought it would be best to provide info from a professional. Below is a short article from my friend and previous running coach Robson Bond from Active Stride www.activestride.com.au and Director Kent Sweeting from Performance Podiatry.

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HOW TO BUY THE RIGHT SHOES

Performance Podiatry Director Kent Sweeting has put together this handy guide to assist in buying running shoes.

When you walk into a shoe store or log on to an online store, you’re faced with a plethora of flash running shoes that all claim to be the best.  How do you know which is going to be the best for you?  This article addresses two important aspects when selecting running shoes – shoe fit and shoe bio mechanics.

The Perfect Fit

Whatever shoes you are buying, fit is by far the most important factor.  When assessing fit, there is more than just the length to consider.  Other factors which influence shoe fit are foot width, depth, arch height and any bony prominences.

Obviously if the shoes are too small, you’ll start to see bruised and callused toes.  Too long and the foot will slip inside, making the foot work harder to keep the shoes on and again you can suffer toe and nail problems.  In terms of width, I often see people wearing shoes that are too narrow leading to arch blisters and numbness from nerve irritations.  People with clawed or hammer toes should also carefully examine the depth of the shoe to avoid painful irritation on top of the toes.  Also be aware if you have any bony prominences like bunions.  Be sure to find a shoe which has an upper that isn’t going to rub or irritate these areas.

Neutral or Motion Control Shoes?

Over the last 20 years, the production of motion control shoes has increased dramatically.  The idea of these shoes is that they limit foot pronation (or inward roll).  There is a large spectrum of stability or motion control seen in shoes.  At one end, there are the neutral shoes such as the Asics Nimbus (pictured).  These are essentially a cushioned shoe which allows the foot to function the way it wants to.  At the other end of the spectrum are the motion control shoes such as the Asics Foundation which will restrict a lot of foot pronation.

I more commonly see people wearing shoes that are too supportive for them (as opposed to wearing shoes that are not supportive enough).  Motion control is not a matter of more is better.  It’s about matching the shoe style to the bio mechanics of the person.  No longer is pronation a dirty word.  We know that the foot needs to pronate somewhat to allow normal shock absorption.  By stopping all pronation, injuries will often occur.  Thus in recent years, there has been a shift away from prescribing just about everyone motion control shoes with more of a focus on matching the shoe to the foot.

Ultimately though, no one can tell you what feels comfortable on you.  Two people with seemingly identical feet could feel comfortable in different shoes.

If you’re unsure about what shoe is best for you, or if you have any running injuries leading up to the big race, give Performance Podiatry a call.  If you need new running shoes or any other running gear, go to Active Stride.  Performance Podiatry conducts free screenings at Active Stride on the first Saturday of every month.  For more details, call Active Stride.

www.performancepodiatry.com.au   www.activestride.com.au

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I hope that helps you understand the wide range of shoes on offer for running and how to pick the right pair for you. I have tried many shoes over the years and have found the ones that suit my feet, ASIC Gel Nimbus, they might be a bit pricey but you have to look after your feet especially when you are running up to 50kms a week and you will if you are training for a marathon. I am also planning on buying a second pair after the Canberra Half in April and will train and race in this pair for the Gold Coast Marathon. www.goldcoastmarathon.com.au

If the shoe fits happy running :-)

Simon.

PS:  This week felt great, I had a 30, 40 and 50min run, all undulating and all very tough, but I loved it and ran non stop for each of the three training runs. I have also decided to stick with my training plan and build for the Canberra half marathon to be held in April, then switch the the GCM training plan to take me through to the finish line of the Gold Coast Marathon. All in all I am on track (and officially 81kgs down from 85kgs at the start of the year) hope your training is going well too. Love to hear about it.

Week 6 - training takes the next step

After arriving home with a head cold last week I decided it was best to skip the short run of three runs this week and allow full recovery before taking the next step.

On Thursday afternoon, although I was still suffering from a mild head cold, I thought it was best to go for a run in an effort to shake off the lingering nasal congestion and to keep the legs and kilometers ticking over.

The 40min walk/run was my first run since being back at training that I actually felt fit. My legs felt strong and fresh (probably because I had had a good week of rest) and I felt light on my feet which I put down to losing three kilos since I began training this year. (I am happy to say I am now under 82kgs, down from 85kgs at the start of the year) I hit the hills for this run and made it from my place, to Mount Ainslie, up and over the first hill ( a slow gradually climb) and at the 20min turn around had to walk up the hill I had just run down. Thank goodness it is a walk/run week as my heart was about to smash through my chest if I ran any further up that hill!

Yesterdays run tackled the same course. From my place, out to Mt Ainslie around to the left, up and over the slow gradual hill and down the other side into the creek line and around to the right which leads up a another slight hill.

Running tip: for every hill you run down on the way out, you have to run up it on the way home!

It was a beautiful morning in Canberra. It had rained in the early hours and the moisture was still on the ground and the kangaroos were out grazing with their joeys. I must has seen at last 20 kangaroos this morning, some sleeping, some on the fire trail, some bounding off into the trees. Truly a great way to start the weekend: exercising, taking in the fresh air and getting in touch with nature. Now I have a sore knee, bugger.

This coming week I may be switching training plans to one from the Gold Coast marathon website. http://www.goldcoastmarathon.com.au/ each year Pat Carroll a four-time Gold Coast Marathon winner, writes generic 20-week programs will help you get your campaign started and keep you on track! There are training diaries for the Marathon, Half Marathon and 10km run with BEGINNER, INTERMEDIATE and ADVANCED programs for each distance. For a quick link to the training diary here is the link http://www.goldcoastmarathon.com.au/default.asp?PageID=19200

Valintines day tomorrow so no running for this yong man. Out to dinner and a movie. But I will back into training on Tuesday with a 30min run, a 40min run on Thursday and a 50min run on Saturday. I was asked today how far I am running...not sure, but I am hoping I am running 6min kms so around 5kms this Tuesday, almost 7kms this Thursday and just over 8kms on Saturday total of 20kms for the week. Not bad for someone who hasn't been running for over a year but still a long way to go if I want to be fit enough to run a marathon in July. Only 20 weeks to go!

Wish me luck :-)

PS: I volunteered at a local triathlon this weekend and it was fantastic to see so many people of all fitness levels out there giving it a go, achieving their personal fitness goals and for me that’s what it is all about. Setting a personal goal, and then working damn hard to achieve it. Congratulations to anyone who achieved their personal fitness goal this week, you have worked hard and have achieved it, well done :-)

Week 4&5 - Back from running around Australia!

The last two weeks have been fantastic!

My partner, Kate, and I took two weeks off work to travel around Australia. In a short time frame we squeezed in a visit to The Great Ocean Road and the Twelve Apostles, a quarter final match at The Australian Open, a wine tour at Margaret River, a ride around Rottnest Island, a visit to the Fremantle Jail, a run through the city of Perth, Mt Cootha Brisbane and Mooloolaba on the Sunshine Coast. We managed to avoid all natural disasters, catch up with friends, and explore areas we haven't seen before and relax on the beach before heading home and back to work.

My runs this fortnight included a 30min run in Busselton (Home of the Busselton Ironman Triathlon http://ironmanwesternaustralia.com/), a 50min run along the Swan River in Perth, and three 20min recovery runs: one in Brisbane, one along Mooloolaba beach on the Sunshine coast and the final run when I returned home on Saturday in Canberra.

Busselton was dead flat and great preparation for the Gold Coast Marathon. From what I have been told the Gold Coast marathon is flat so running 30mins along the roads of Busselton was good experience for the Gold Coast Marathon. I was surprisingly tired after the run which has prompted me to include more flat long runs in my training as the marathon approaches. (It is no good training for hills if the marathon is flat, you can use hills to build your strength and power but in the end you need to spend some time running on flat terrain)

Swan River reminded me of my days training in Brisbane running along the Brisbane River. I ran early in the morning as it was going to be a scorcher! (Western Australia as you may be aware has not had any significant rain for over 8 years. They are still in drought and are currently experiencing a really bad bush fire season. Crazy when you think about all the flooding that the East coast has and is experiencing this summer.) Conditions were humid due to the sprinkle of rain overnight, but running along the river was well worth it. Plenty of people out and about enjoying the amazing sights Perth has to offer.

Nothing beats running along the beach and running along Mooloolaba was just brilliant. Similar to running along the river but with that amazing cool ocean breeze and the sound of waves crashing on the shore. Again very flat terrain similar to what I expect the Gold Coast Marathon to be like.

The only downside to the holiday is the head cold that I caught on the last flight home. Fingers crossed it will be gone by the time my next run comes around, if not I may have to skip it to allow full recovery. (Lesson learnt - recovery reduces prolonged injury)

This coming week I am back into endurance building by extending my run times. Although my head is a bit clouded at the moment I believe the runs will be: a 30min run/walk, a 40min run/walk and a 50min/run walk. I'll let you know how I go next week :-)

If you need any info on the Gold Coast marathon the website is http://www.goldcoastmarathon.com.au/

Some of my most enjoyable runs have been over the last two weeks. I would love to hear about your favorite running track or the most enjoyable run you have had. Post a comment below if you have a great run to share.

Catch you next week and I hope you training is on track for the Gold Coast Marathon!

Cheers,
Simon.

PS: Still new at this, but I have been told you can share this blog via Face Book, Twitter etc... by clicking on the tabs below, give it a go if you like the blog and let me know if it works :-)