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.