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.

-------------------------------------------

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

-------------------------------------------

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 :-)