Friday, February 27, 2009

I can feel it coming along!

...I hope...

It's been some nice proegression in training since my 1/2 marathon mess. It could have been the rest, the not not beating myself up in the race or simply progression. Honestly, I don't care why....I just care what.

I am finally feeling at the point where training is no longer a grind (well it`s always a grind), but rather I am taking it in as opposed to fighting it. I think a lot has had to do with simply time, but I also think a lot has too do with a few changes I made to my training.

One, is finally being able to get in some consistent 2 hr runs and the other was yesterday`s post on hills. Rather than crank out some reps on the track I ended up doing 40mins of hills. even yesterday I did a 13min tempo run uphill & then did another 20 mins of hills. This was a variation of an old Rob Decastella workout where his thursday session was a 2-3 mile tmepo run followed by a series of hills (typically 8 x 60 sec, but this was also due to where he was at the time. For egs when he was in Melbourne he would run around the ``Tan` - http://www.coolrunning.com.au/runningguide/arg.php?pagename=Main.TheTanTrack - and then jog over to this park where he simply ran around trees and the hills were anywhere from 10-60 secs).

I`ve always been a big fan of Chris Wardlaw (Steve Moneghetti`s coach and now Craig Mottram`s coach who used a system of training based upon his old coach Pat Clohessy called the `complex system``, but in fact it should have been called the `simple system` as the training seldom changed from week to week and involved shorter workouts in between longer runs. The concept is very Lydiard focussed and Clohessy had learned it while he training with Snell and Halberg one summer in Europe.

When in doubt I like to back to basics and Wardlaw`s ideas are as basic as they come. the system has produced a ton of very good times from various distances, from many an athlete. In other words it`s not a hit and miss program, but one that develops athletes over the long haul.

Check out Wardlaw`s ideas here at the Glenhuntly page 9also the club of the legendary Ron Clarke). When I was in Melbourne I ran with a bunch of the `pack`guys and it was a blast.

http://glenhuntly-athletics.com/assets/wardlawtraining.pdf

and

http://z12.invisionfree.com/Hunter_Reports/index.php?showtopic=259

Thursday, February 26, 2009

..and a great interview...

...from 2:11 guy back in the 70's Steve Hoag. FYI his coach was arguably one of the most underrated people in regards to impacting serious runners back in the day.....the one and only Ron Daws. If you want to fill in the holes about Lydiard his books fill in all the holes and more. Funny as so few people know of Daws, but he is in my top 5 list of people I'd like to go for arun. If you can get a copy of any of his books (they can be very pricey) do so....they are golden

http://runningminnesota.blogspot.com/2007/01/steve-hoag.html


and just for the sake of Daw's books...I gloat that I own both and got them for around 30 bucks....check out what I saw on Aamazon...read em and weep...

http://www.amazon.com/exec/obidos/search-handle-url/ref=ntt_athr_dp_sr_1?%5Fencoding=UTF8&search-type=ss&index=books&field-author=Ron%20Daws

hills hills hills...

...if there is a single better session than hills someone needs to let me know. Arthur Lydiard swore by them but the best hills story is still a Malmo story about Henry Rono:

Henry, here is the story that The Dina (Steve) tells about his bartending days at Guido's, and the day that you revealed the secret of running to him.

The Dina started a converstion with Henry about Salazar and training, and he kept the beers flowing freely, figuring it was truth serum, so that he could extract the secrets of running from Henry. Finally, Henry opened up, and the conversation went something like this:

"Tooooz-day... Sal-luh-zahhh.... trrraack," Rono said, shaking his head "no."

"Tourrrz-day.... Sal-luh-zahhh.... trrraack," again shaking his head no.

"Sat-tuhh-day.... Sal-luh-zahhh.... trrraack," emphatically shaking his head no.

Dina listened intently.

"Dee Heeeeel!" Shouted Rono, with his arm extended straight and pointing uphill.

Then, the Dina leaned forward to the bar to finally coax out "the secret" from the legend.

"Henry, what hill?" he asked, earnestly.

"Steve," waving his arms maniacally, Rono shouted, "ANY HEEEEEEEL!"


I used to hate hills, but also knew the power of hills. When I went to Uni it was our transition workout to the track and I dreaded them. They just hurt too much, but I persisted and over time hills went from the enemy to my saviour.

The key was one winter when I first began teaching and couldn't make it to do any workouts on trails. I had a history of stress fractures and hated running on the roads, but there was this gravel hill (about 45 sec) near my old place so would warm up and then simply run up and down. At first 20mins was tough and then 30 and eventually and I even got up to 40+. It was boring, but 'magical' things happened....I was stronger, ran faster and more importantly I had no injury problems. I found that it really helped my running form and decreased the various hip/back ailments I always have when I run on flat surfaces too much.

As I moved up to the longer distances I spent less and less time on the track and more time on hills. All by big races nowadays have some hill work the week of as I know exactly how I react to them and they provide me with great running mechanics. So throw the science out the window when in doubt ...go find some 30-60 sec hill and simply run up and down.

Sunday, February 22, 2009

At least I am finally seeing some progress

I know that in running progress is almost always happening, but I really hate waiting for it too happen. After my immediate recovery from the 1/2 marathon, Saturday's workout, and today's long run I am hopeful that things are finally beginning to shift.

It's always a learning process and even yesterday's fartlek session at Stanley Park was one of those. My back/hips have been tender and not fluid since Sunday (I need an appt with chiro extraordinaire Rob Nielsen). On Sat we did a 1-2-3-4-5-4-3-2-1 mins fartlek with 1-2 mins recoveries. I was decent the first half (even hung within a decent distance from Steve and Ryan up that nasty hill), but hit a bad patch on the second 3 mins. I realized how I was tightening up in the arms and not letting the power come from my legs. Once I was able to work this out on the 2min section I felt much better and felt much better form wise on the final 1min.

The best part of Saturday was actually Sunday. I ended up going solo at the SFU trails and despite the previous day's workout, the mud and snow I hit some very quick splits (but still very relaxed) and the run even got better as I went along and my hips/back really loosened up.

Mon: gym 35 mins eliptical trainer plus lgith weights
Tues: 91 mins and felt really good
Wed: 68 mins, a quick pace from the start and ran my 'mundy park electrical hill' which was just under 9mins despite the snowy and muddy sections I went thru...probably closer to a sub 8:30 hil, plus a series of 60 and 30 sec fartlek intervals for another 15mins
Thurs: SFU trails 1 hour 38 and felt great but almost got stuck in the trails as it got dark
Fri: AM 31 mins PM a fantastic run with splits and ease. Probably not a good idea, but it felt good to roll
Sat: AM fartlek PM 40mins
Sunday: SFU trails 2 hr 17 mins but the last 30mins was like a hill fartlek as I felt so good. If things feel decent tonight then I may either hit the gym or do a short run with drills in the middle.

Friday, February 20, 2009

To Be Expected

....well my foray into racing before I am ready might work over 10km, but I paid for it over the 1/2 marathon distance this weekend. I had relatively low expectations and had decided long in advance I would run my own race. Training had gone well the last 2 weeks with some okay sessions, good long runs and just a more positive attitude to process of running.

I was hoping for something in the area of mid 1:08 to lowish 1:09 (around 5:15 mile/3:15 km pace). I went thru the first mile in just under 5:15 pace and simply stayed there. In the end that was a big mistake as I let the pack go, but they never really pulled away substantially for quite a while. I ended up running with Todd Howard, but the whole time was chomping at the bit to go after the lead pack. There were simply staying the same distance after about the 1.5 mile mark.

Unfortunately for both myself and Todd (moreso Todd), he was having a bad day. I didn't get all my splits, but knew I was band on 5:15 pace at 2 miles and a few seconds over at 5 mile. But once again I felt constrained by the pace and ended up leaving Todd and going solo.

For those who know boith my personality and racing style I am the worst time trialer in the world. I've never been able to really push myself when I am alone, but for the next 4-5 miles I was doing okay.

Then things went from okay to absoutely messy. I could feel my form and mind getting a little unfocussed. I knew that some huge time was out of the question, but thru 9-10 miles I figured I could throw down a good last mile and run around 1:09. I went thru 10 miles in 53 minutes and the guy at the mile marker told me I was only about 30 seconds down. For about 10 miles things went very smoothly. Even to the point where I was questioning why I hadn't gone with the lead pack.......and then......

...everything fell apart. The good thing is that it wasn't my legs (maybe even my mind I hope) that went down, but rather my hip/back/core. I went from a consistent pace/stride to shooting pains down my leg. Not as bad as my first marathon when it was like someone taking a hammer to my hip/IT bands, but more sharp shooting pains that took away power from my right leg. I have a back condition that has hindered me since I've been running. Over the 10km and down distances I have some issues with it, but anything longer and when it flares up it's deblilitating. It generally occurs when I get tired, my form falters a bit and then my back tightens up (nerve pressure).

I ran as tough as I could and at mile 12 I almost stopped because the pain was so bad, but I trudged along as I was in no mans land, but that was about to stop as my slow pace allowed Jay Macdonald and Paul Krochak to catch up to me (about 2 miles earlier I had a minute plus lead on them).

I was lucky as I had regained some form, but was still struggling. Jay caught me at the bottom of a hill, which one might think is bad, but in this case it was good, as running uphills takes pressure off my back and hills always gives me good form. I was able to relax and somehow hang on Jay where I used my tactical experiences to ake sure I had the lead going around the last corner and then 50 meters to the finish. I ran just hard enough to stay ahead of Jay. Afterwards my hip was so bad I could barely walk, but I somehow managed the slowest warmdown of all time....

Sunday, February 15, 2009

Thought for the day.....

....I've figured i will try to update my blog a little more with a combination of my own meandering ideas and ones that I see as truths for running and more importantly life....from my running hero Emil Zatopek:

"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical.
Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem."

Wednesday, February 11, 2009

Kao Runs

Over the last couple of weeks while the snow has disappeaed I've been able to get the 'dug' out for runs. If you know my dog then you know is hyper. Normally in the winter months I take her out for my before work runs at the school up the street from (round and round the fields I go), but with recovery from my achilles I never really got many morning runs and then when it snowed I couldn't take her anywhere.

With the trails almost fully cleared I have been able to taker her out on many of my easier afternoon runs. I only run her on trails, but she is getting fitter and fitter. Tonight was one of those runs that not only do I like (the SFU trails), but she loves. There's still some snow on the trails, but only in spots. Besides she loves the snow so when we hit it not only do I end up slowing down, but she picks it up.

Since we got freakshow I have been wrapped around her little paws (yeah a warm and fuzzy moment) and when she doesn't get out for any activity I honestly feel guilty. So getting her out now is not only fun for her, but I really enjoy having her on my runs.

Monday, February 9, 2009

some days....some weeks....

....are just putting training in the tank. This was a strange week of good bad and somewhat unpredictable.

I was looking forward to some longer reps on Wed night (5 x 1600m on the track nonetheless...one of my favourite sessions when I am fit) and the original plan was to simply hang out for 3 laps, expect the fit guys to roll the last 400 and I simply maintained. I was hoping to also get through 3 x 1600m and then do 2 x 1200m but keep everything under control. My all time best doing a session like this was high 4:26 avg (even last yr I did a relaxed 6 x 1600m with jizzy in about 4:40 avg), but in present times I was simply hoping for a solid set around 4:50 avg.

For almost 4km things went like clockwork, then everything good and bad about where I am at right now occurred. I wore flats for the first 2 and then switched to spikes, but was rushed to get them one and tied (big mistake). About 500m in no. three one of shoelaces came untied......fine I thought...not a big deal....then at 900m my other shoelace came undone......

I can't type what was really going thru my head, but decided I had to stop or else I was going to go down flat on my face. I tied my shoes quick at 1000m ran back to the 300m to go spot and then met up with the guys the last 300 (so like 1400m), but it really set me off. I was having some stomach/bowel pains in my gut and my mind completely off base I simply lost all focus.

This just really shows where I am mentally right now. If I am in a bit off a bubble by myself I am fine, but as soon as something upsets that bubble I really lose focus and toughness.

The more positive note was my tempo session on Sat. My back/hips were tweaked by the track and my IT band was bothering. The guys were doing their tempo on a hillier loop and the downhill can really aggravate my back. Besides I also realized I needed to hurt on my own. I did some 'beaver' loops (the legit 1km ones)and hit 3:15 avg (5km, 2min rest, 3 km, 90 sec rest, 2km, 60 sec rest, 1km 60 sec rest, 1km, (which was a relaxed 3:04) so decent enough.

Best part of the week was my long run on Sunday. The SFU trails are finally clear enough to run on and decided to enjoy the run and went a bit over 2 hrs. I am supposed to race this weekend, but since i am really in buildup mode for a bit more I decided to bite the bullet.

Mon: AM easy 70 mins PM 32 mins
Tues: off
Wed: my messed up session ended up at 2 x 1600m, 1000m (plus a short break and 400m), 1200m, 1200m
thurs: 1 hr 43 mins easy
Fri: 70mins
Sat: AM Tempo 5 x 1km loops (2min rest), 3 x km loops (90 sec rest), 2 x 1km loops (60 sec) 1km loop (60 sec rest) 1km loop. Very consistent per loop
PM gym 40min eliptical trainer, plus weights
Sun: AM 2 hr 5mins at SFU trails
PM 30mins

Sunday, February 1, 2009

Back to Basics

Ok so my unofficial stalker Paddy told me all I do is write about running, but who the heck would read this if it wasn’t???!!! Well besides him of course...... Hmmmmmmm ....... maybe next time I'll go on a rant.....uh oh...

I got my new racing kit from Mizuno today and it is extremely nice. Apparently they ordered it from Japan for us and I really like the design. It’s the same concept that official Mizuno international Jon Brown has been wearing in his most recent races.

Training wise has been pretty decent this week. Last week’s rest really seemed to help as I didn’t have any bad days. That’s one thing I like at this time of the year and that is to be consistent over going high and low. I stayed away from the group dynamics this week. That’s one thing I forget when I get caught up in what other’s do and forget that the reason I have essentially been self coached over the last 10 yrs and that part of that is knowing how I respond to things both physically and mentally.

Every once in a while I need to remind myself that no matter how hard I try I am still a flaky middle distance runner at heart and that my training tends to be quite unique in some respects. I realize that even more in training with guys like Richard Mosley and especially Steve Osaduik and Ryan Day. Ryan and Steve are true blue slow twitch distance guys and seem to revel in the long tempo runs that tend to be one’s meat and potatoes at this time of the year.

I on the other hand really need to work at the monotony of doing certain types of training. I tend to lose my focus easily in these types of sessions and found that it is essential for me to do certain things before I can have the focus that is needed for those longer steady sessions.

Saturday was a good example as those guys were doing a 5mile tempo. The week before they had done a 10 mile tempo, that I hadn’t done and felt I needed a longer style session so I went out on my own I. But there was no way I could focus for 10 miles....heck even 5 right now so I went back to an old standard that evolved over the years and that is what I have come to term ‘tempo fartleks’. It’s a session where I use my HR monitor and have variations of paces. In this instance it was doing 2km at around tempo pace and 1km 30-40 sec slower.
I find if I do that I have much better focus and more important I like training in this manner.

That’s one huge advantage I think I have over others and that is I have the chance to have really experimented with training at a relatively high level. You learn that there are certain principles that are never altered, but you also learn that there are many ways to do the same thing to suit your personality. Much Like the infamous Quenton Cassidy of ‘Once a Runner’ I am not a true blue obsessive compulsive distance guy and really need to go through a lengthy process to get myself to a point (more mental) where the grind doesn’t wear me down. Physiologically I get the same impact but the mental impact is more relevant to me. Some might be concerned that this might cause some issues when racing, but I find the opposite. When I have a race and need to focus (the flaky middle distance runner in me) I tend to be fine. Eventually I’ll get to those pure steady state runs, but for now I need to do what has essentially worked for the last 10 yrs.

Mon: 70 mins
Tues: 9 x 3mins off 30 sec at LT HR effort
Wed: I hr 39mins solid but comfortable
Thurs: 10min tempo by HR and 8 x 45 sec hills very controlled
Fri: afternoon 45min easy PM 28 mins easy
Sat: AM 4 x 2km at HR tempo 1km about 30-40 sec slower plus 2 x 3mins at tempo off 60 sec PM: gym 28min elliptical trainer plus 30 min weights
Sunday: 2 hr 8mins nice run....figured around 32 km effort pace based upon some splits I hit on the run. Even the last 20 min that I timed from some geographical markers I use were solid