Tomorrow I'm doing the Frankston to Portsea 55km. This race has a long history based on Percy Cerutty's interesting training methods so I am really looking forward to taking part in this slice of running history.
The only thing is I haven't trained for it.
Over the past few months my weekly training has looked like this:
Deadlift x 1
Squat x 1
1 other lift (eg push press, front squat etc) x 1
Kettlebells x 1-2
Other metabolic training such as TRX, ropes, bodyweight x 2-3
Running - hills x 1
Running - intervals x 1
Running - medium distance 10-25km x 1
Looking at that outline, it doesn't even look like I'm training for running. It just looks like general fitness. And if you were told that is a running program, what distance could it possibly be? 10km? Half marathon?
I have not run over 25km this year. This is mainly because my goal races are months away so I haven't been bothered, it takes up time, I'm too lazy to take water on the run, and I've been very busy this year so sometimes opting for a sleep in instead.
I know I can do 55km, but how will it go? Will I crash and burn at 30km? Will my ITB play up like at my last ultra? Will my head hang low as I stumble last to the finish line? Can I run the whole distance? Can I maintain a lively pace? Could I possibly even do it well?
Who knows. We'll find out tomorrow :)
Showing posts with label Workouts. Show all posts
Showing posts with label Workouts. Show all posts
Saturday, 10 April 2010
Saturday, 19 December 2009
2010 goals and new training plan
After all the running I've done this year, I have gradually gotten slower. I put it down to 3 ultras in the second 1/2 of the year and also doing my long runs at a more comfortable pace. It served its purpose this year for me because I ran further and longer than before, and my recovery from the ultras this year was much quicker than last. Now I feel confident at distance and know my body can recover well, it is time to change it up and get faster for 2010.
I think it's important to have goals so you know what you're aiming for and why you're doing it. In 2010 I want to run a 20 minute 5k and complete the ultras much faster. No set time for those, except for The Tan Ultra 53.5k I'd like to get under 6 hours.
This is my new plan to get me there, starting this week:
During the week:
All runs will be intervals or tempo runs. If I feel the need to do a recovery run then that will be at a very easy pace and done barefoot, focusing on form.
I will be sure to do additional workouts focusing on my weaknesses. I will be working on strength and/or high intensity workouts combining resistance and cardio.
On the weekend:
Long run will be at a lively pace. I will cut these back to around 16km and gradually increase distance to 30km at the same effort.
I just joined a gym this week (3rd so far this year!). I don't use machines (except the Concept 2 rower) and stick to the free weights. What I like about this gym is they have a good selection of non traditional equipment that I just can't afford right now including kettlebells, TRXs and tyres. It's also good because nobody else uses these OR the squat rack (they're all queuing for the smith machine) so I don't have to wait to use anything I want there. To give you an example, here's what I did today:
Warm up:
A couple of each with empty barbell:
Hang clean, hang squat clean, press, push press, push jerk, front squat, thruster.
Workout #1:
Deadlift 5, 5, 5, 5
Warm up 5 @ 40kg
50, 50, 55, 55
(Could've gone heavier but first time doing deadlifts in this gym and conscious of the noise of the weights. Next time I will do it outside where I did workout #2)
Brief stretch
Workout #2:
21-15-9 reps of
Kettlebell swing @12kg
TRX rows
Push ups
Brief stretch
I think it's important to have goals so you know what you're aiming for and why you're doing it. In 2010 I want to run a 20 minute 5k and complete the ultras much faster. No set time for those, except for The Tan Ultra 53.5k I'd like to get under 6 hours.
This is my new plan to get me there, starting this week:
During the week:
All runs will be intervals or tempo runs. If I feel the need to do a recovery run then that will be at a very easy pace and done barefoot, focusing on form.
I will be sure to do additional workouts focusing on my weaknesses. I will be working on strength and/or high intensity workouts combining resistance and cardio.
On the weekend:
Long run will be at a lively pace. I will cut these back to around 16km and gradually increase distance to 30km at the same effort.
I just joined a gym this week (3rd so far this year!). I don't use machines (except the Concept 2 rower) and stick to the free weights. What I like about this gym is they have a good selection of non traditional equipment that I just can't afford right now including kettlebells, TRXs and tyres. It's also good because nobody else uses these OR the squat rack (they're all queuing for the smith machine) so I don't have to wait to use anything I want there. To give you an example, here's what I did today:
Warm up:
A couple of each with empty barbell:
Hang clean, hang squat clean, press, push press, push jerk, front squat, thruster.
Workout #1:
Deadlift 5, 5, 5, 5
Warm up 5 @ 40kg
50, 50, 55, 55
(Could've gone heavier but first time doing deadlifts in this gym and conscious of the noise of the weights. Next time I will do it outside where I did workout #2)
Brief stretch
Workout #2:
21-15-9 reps of
Kettlebell swing @12kg
TRX rows
Push ups
Brief stretch
Saturday, 25 July 2009
Crossfit
Since I've been tapering this week, I've been skipping my runs and going to Crossfit Victoria instead. It's heaps of fun! For example, I had never tested my 1RM deadlift before. Now I know what it is (and phew thankfully I can lift more than my body weight - I would be embarrassed if I couldn't!) and now I have a goal for next time :)
They present themselves as being a little crazy, hardcore and out there with their high intensity workouts and Black Flag and The Cult blaring from the speakers. But to be honest the training is not much different from what I do myself anyway. The bonus is unlike at the YMCA where I have free gym membership, I do not have to push past a bunch of posers to get to the barbells and I don't have to squash up amongst people for my workout or drag the barbells and dumbbells out to the stretching area and get in everyone's way there. Oh, and of course they have kettlebells.
I was concerned that in general Crossfit vids and pics show people with terrible form, but I am a sucker for good form and fortunately so are these guys so I don't think I'll see anyone break their backs or tear muscles.
It's great for me to get new workout ideas to incorporate in clients' workouts ;) More tools for the toolbox is always good.
The best thing is, I go there in my Vibram Five Fingers without feeling like a total freakazoid. Hopefully I can convert a few more people to the Enlightened Freaky Footwear Tribe :)
They present themselves as being a little crazy, hardcore and out there with their high intensity workouts and Black Flag and The Cult blaring from the speakers. But to be honest the training is not much different from what I do myself anyway. The bonus is unlike at the YMCA where I have free gym membership, I do not have to push past a bunch of posers to get to the barbells and I don't have to squash up amongst people for my workout or drag the barbells and dumbbells out to the stretching area and get in everyone's way there. Oh, and of course they have kettlebells.
I was concerned that in general Crossfit vids and pics show people with terrible form, but I am a sucker for good form and fortunately so are these guys so I don't think I'll see anyone break their backs or tear muscles.
It's great for me to get new workout ideas to incorporate in clients' workouts ;) More tools for the toolbox is always good.
The best thing is, I go there in my Vibram Five Fingers without feeling like a total freakazoid. Hopefully I can convert a few more people to the Enlightened Freaky Footwear Tribe :)
Friday, 19 June 2009
Workout at the oval
Late this afternoon I was lying on the couch infront of the TV very sleepy after doing a 6am shift at the gym as part of my Cert III work experience hours. I hadn't done any official exercise today but did partake in some core work for the over 50s and after a few of their classes I instructed their core work and stretching. My abs certainly felt it after repeating the class 4 times!
I was amazed at these people who were aged 50 - 80+. I would not have been able to pick their ages, they all looked under 60 to me but obviously their lifestyle was doing their looks a lot of good. Some of them were absolutely ripped with bulging muscles, lifting heavy weights and running on the treadmill. It was great talking to them and I hope when I am retired I can hang out at the gym all day too - some of them were there for 4 hours - part working out, part socialising.
So I was thinking about my sleepiness and lack of exercise compared to the old folk so decided I should hit the track for a workout. I put on my Five Fingers and headed down to the local track. There were a couple of kids being coached as well as some high jumpers, and since I'm not a member of the athletics club I didn't want to step on anyone's toes there.
So I ran along the river trail to the nearest oval, but more kids were engaging in some kind of sporting activity.
So I ran further along the river trail to the nearest park, but more kids were taking up the whole space, bashing sticks against trees and stuff.
So I ran further along the river trail to the next oval. Of course, not paying attention to any sport at all I completely forgot it is footy season, so the oval was taken up with footy training. I guess the kids were playing football at the previous oval.
So I went to the next oval (yes, there are a lot of ovals around here!) which only had a few people kicking a footy around with their dogs and I did this workout:
1/2 a lap top speed
20 push ups
1 lap top speed
20 push ups
1 lap top speed
20 (supine) reverse rows
1 lap top speed
20 reverse rows
Run home.
I was going to throw in some squats but didn't want to trash my legs before tomorrow's scheduled long run. It was hard running in the five fingers because the dirt bits of the oval were quite slippery. Then of course as the light faded I couldn't really see where I was going so it was hard avoiding the slippery dirt and sticking to the grass. It was nice and soft though. And I felt fast at around 4min/k. I also felt much better getting a workout in, and it was great to see so many people active today!
I was amazed at these people who were aged 50 - 80+. I would not have been able to pick their ages, they all looked under 60 to me but obviously their lifestyle was doing their looks a lot of good. Some of them were absolutely ripped with bulging muscles, lifting heavy weights and running on the treadmill. It was great talking to them and I hope when I am retired I can hang out at the gym all day too - some of them were there for 4 hours - part working out, part socialising.
So I was thinking about my sleepiness and lack of exercise compared to the old folk so decided I should hit the track for a workout. I put on my Five Fingers and headed down to the local track. There were a couple of kids being coached as well as some high jumpers, and since I'm not a member of the athletics club I didn't want to step on anyone's toes there.
So I ran along the river trail to the nearest oval, but more kids were engaging in some kind of sporting activity.
So I ran further along the river trail to the nearest park, but more kids were taking up the whole space, bashing sticks against trees and stuff.
So I ran further along the river trail to the next oval. Of course, not paying attention to any sport at all I completely forgot it is footy season, so the oval was taken up with footy training. I guess the kids were playing football at the previous oval.
So I went to the next oval (yes, there are a lot of ovals around here!) which only had a few people kicking a footy around with their dogs and I did this workout:
1/2 a lap top speed
20 push ups
1 lap top speed
20 push ups
1 lap top speed
20 (supine) reverse rows
1 lap top speed
20 reverse rows
Run home.
I was going to throw in some squats but didn't want to trash my legs before tomorrow's scheduled long run. It was hard running in the five fingers because the dirt bits of the oval were quite slippery. Then of course as the light faded I couldn't really see where I was going so it was hard avoiding the slippery dirt and sticking to the grass. It was nice and soft though. And I felt fast at around 4min/k. I also felt much better getting a workout in, and it was great to see so many people active today!
Sunday, 17 May 2009
Excuses
As much as I enjoy all my running, sometimes laziness gets the better of me.
Friday night I had some time to kill in between work and going to the pub so I went to the gym for the first time in a month or so. I only ever work upper body because I don't like my legs to be too fatigued for running. So after my upper body was done, I still had some time so I hit the leg press machine with some descending sets and then did ascending sets of stiff legged deadlifts. No, I don't know what I was thinking.
Saturday is long run day. There's a new ultra on the calendar that I want to do so I figured I better do some regular 30km runs in preparation. Strangely enough, I woke up on Saturday with sore hamstrings. So I decided I'd do 25km instead. As I was running, my hamstrings were just so fatigued and tight. And I was also annoyed because I just remembered I have to work ALL next weekend so I would not get a long run in then. But 25km would have to do. Anyway, my legs were getting pretty tired so I decided to cut the run shorter to 20km. Heading home, up the terribly steep hill along Plenty River, I had the pleasure of icy cold horizontal rain to battle. I cut the run short at 18km. My hamstrings were killing. Oh well, I could do 18-20km on Sunday and with the fatigued legs that would be similar to a 30km run all in one go.
So today I slept in. My achillies hurt as usual. Perhaps I would just do a workout down at the track. I decided to warm up with Sarah's MTM warm up and my achillies felt great so maybe I could do a real run. I thought it would be good to go running around the trails near Blue Lake. So I stepped outside and it was raining. I was wearing my Five Fingers. I was not going to run in the mud in Five Fingers because they are too slippery. So I went down to the track and this is what eventuated:
Warm up jog to track.
Prized Lane 3 was being used!!! So I went in Lane 7.
400m hard
pushups x 15 (full pushups only, I refuse to do girly pushups)
400m hard
squats x 40
400m hard
assisted pull ups x 15
400m hard
crunches x 40
400m hard
pushups x 15
jog home.
Each 400m got slower and slower. I swear my legs were moving as fast as possible but my legs were fatigued. It was a good workout. I kinda wish I had bothered to go for a real run though because I have clocked up less than 50km this week.
Friday night I had some time to kill in between work and going to the pub so I went to the gym for the first time in a month or so. I only ever work upper body because I don't like my legs to be too fatigued for running. So after my upper body was done, I still had some time so I hit the leg press machine with some descending sets and then did ascending sets of stiff legged deadlifts. No, I don't know what I was thinking.
Saturday is long run day. There's a new ultra on the calendar that I want to do so I figured I better do some regular 30km runs in preparation. Strangely enough, I woke up on Saturday with sore hamstrings. So I decided I'd do 25km instead. As I was running, my hamstrings were just so fatigued and tight. And I was also annoyed because I just remembered I have to work ALL next weekend so I would not get a long run in then. But 25km would have to do. Anyway, my legs were getting pretty tired so I decided to cut the run shorter to 20km. Heading home, up the terribly steep hill along Plenty River, I had the pleasure of icy cold horizontal rain to battle. I cut the run short at 18km. My hamstrings were killing. Oh well, I could do 18-20km on Sunday and with the fatigued legs that would be similar to a 30km run all in one go.
So today I slept in. My achillies hurt as usual. Perhaps I would just do a workout down at the track. I decided to warm up with Sarah's MTM warm up and my achillies felt great so maybe I could do a real run. I thought it would be good to go running around the trails near Blue Lake. So I stepped outside and it was raining. I was wearing my Five Fingers. I was not going to run in the mud in Five Fingers because they are too slippery. So I went down to the track and this is what eventuated:
Warm up jog to track.
Prized Lane 3 was being used!!! So I went in Lane 7.
400m hard
pushups x 15 (full pushups only, I refuse to do girly pushups)
400m hard
squats x 40
400m hard
assisted pull ups x 15
400m hard
crunches x 40
400m hard
pushups x 15
jog home.
Each 400m got slower and slower. I swear my legs were moving as fast as possible but my legs were fatigued. It was a good workout. I kinda wish I had bothered to go for a real run though because I have clocked up less than 50km this week.
Sunday, 1 March 2009
Achillies and Tabata
My right achillies seems to be mysteriously getting a little better. I'm not sure if it's because I've taken out the insoles of the Nike Frees, or maybe I am stretching more than I think I am, or maybe my biomechanics are falling into place with weekly intervals in the Five Fingers. It has its sore moments, especially up hills, but it has felt about 50% better this week.
Yesterday I had to be somewhere at mid day and did not want to eat all the food was there so instead of my planned 30k I did 15k in the hope I wouldn't be so hungry during the day, and also with the plan of doing another 15k today. It didn't work. First morning in a week that I had a chance for a sleep in so I took it!
Instead I did a Tabata workout. The idea is you pick an exercise and do 20 sec HARD, 10 sec off x 8 (total = 4 mins). A Crossfit twist is you can count the number of reps or distance (depending on exercise) and the lowest number you get in a 20sec round is your score.
I chose to do situps, squats and pushups with 1 min rest between tabatas. For situps I scored 18, squats 13 and pushups - let's just say after round 4 I maxed out - and they were girly pushups too!
It was a great QUICK workout - 12 mins in total. My legs were shaking after the squats and my arms were shaking after the terrible pushup attempt. I will do some db arm exercises to build strength so I can work up to 8 rounds of pushups!
This form of exercise is great because you can apply the method to almost anything - sprints, cycle, row, lunges, plyometric lunges(!), db exercises, deadlifts, burpees - anything you can measure. This means your workout is limited only by your imagination and you can track your progress. It's a complete workout - you can do cardio and resistance at the same time - great if you favour one over the other so you can find something to enjoy about it. It's the ultimate fat burner. You feel great afterwards because although it is an intense burst of pain, it is over quickly but you still feel that great feeling of a good workout afterwards. Those 10 seconds rest are really short!
I will keep up Tabata workouts. I run in the mornings and no longer have any evenings free for an hour workout so to fit in something in under 20 mins is perfect.
Yesterday I had to be somewhere at mid day and did not want to eat all the food was there so instead of my planned 30k I did 15k in the hope I wouldn't be so hungry during the day, and also with the plan of doing another 15k today. It didn't work. First morning in a week that I had a chance for a sleep in so I took it!
Instead I did a Tabata workout. The idea is you pick an exercise and do 20 sec HARD, 10 sec off x 8 (total = 4 mins). A Crossfit twist is you can count the number of reps or distance (depending on exercise) and the lowest number you get in a 20sec round is your score.
I chose to do situps, squats and pushups with 1 min rest between tabatas. For situps I scored 18, squats 13 and pushups - let's just say after round 4 I maxed out - and they were girly pushups too!
It was a great QUICK workout - 12 mins in total. My legs were shaking after the squats and my arms were shaking after the terrible pushup attempt. I will do some db arm exercises to build strength so I can work up to 8 rounds of pushups!
This form of exercise is great because you can apply the method to almost anything - sprints, cycle, row, lunges, plyometric lunges(!), db exercises, deadlifts, burpees - anything you can measure. This means your workout is limited only by your imagination and you can track your progress. It's a complete workout - you can do cardio and resistance at the same time - great if you favour one over the other so you can find something to enjoy about it. It's the ultimate fat burner. You feel great afterwards because although it is an intense burst of pain, it is over quickly but you still feel that great feeling of a good workout afterwards. Those 10 seconds rest are really short!
I will keep up Tabata workouts. I run in the mornings and no longer have any evenings free for an hour workout so to fit in something in under 20 mins is perfect.
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