TRAINING FOR A ULTRA MARATHON ON A 1.1km CIRCUIT WITHOUT GOING CRAZY OR QUITTING.

TRAINING FOR A ULTRA MARATHON ON A 1.1km CIRCUIT WITHOUT GOING CRAZY OR QUITTING.

1,  Do not ever think of it as a circuit it’s just uphill, flat, downhill, flat, OR North, East South, West. If that doesn’t 

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man running on track

work, then just start singing that old song, Road to Nowhere.

  1. Do not start with any set number of laps in mind, just start RUNNING, focus on your breathing, maintaining an even pace, maybe work the uphill a little and cruise the flat, check your stride length and turnover, look around, clouds above, birds flying past, and then when you have no idea how many times you have been around, then you can look at your GPS watch.
  2. It helps to be obsessive about setting a weekly distance goal and achieving it, this means if you’re a bit slack early on, you can find yourself later in the week doing days of 10 – 12k in the morning, followed by 10 – 15k in the evening, this is certainly a wakeup call and rapidly gets you back on track.
  3. Mentally it can be quite challenging but only for the first few kilometres, until you zone out and start solving problems or planning your next big running adventure, which gets you through to 10km and by then you feel so good if it weren’t for the time constraints you would just keep running.
  4. The biggest mind blowing, drag your butt out there and go for it challenge, is the 20+km long run. Always difficult to get motivated to run in circles 20 to 25 times, however this is where the big goal comes into play, the 50k race or similar that you have already committed to run. The trick is to break it into smaller segments of 4 or 5 laps and after 3 sets of these you find the brain has adapted and the thoughts are, another sets a breeze, and oh if I tag on another couple of laps I’ll crack 85k for the week, works every time

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KURRAWA  TO  DURANBAH  50KM  ULTRA. The return of a 70 year old shuffler.

KURRAWA TO DURANBAH 50KM ULTRA. The return of a 70 year old shuffler.

Robert crossing the finish line of the 50 km Ultra

My return to Ultra’s after 20yrs was a decision brought about by an injury to my buttock that prevented me from doing any running for almost 6 months and the realization that I needed to enjoy it while I still could. Starting at the end of 2013 I began the rebuild from zero up to around 40k per week then over the last 3 months to 80k per week, knowing I would be there just to complete it not to compete.
On the morning of the race my partner and running buddy of 23yrs Bernice ( I am not a morning person) Fitzgibbon, had me out the door and on our way just after 4am in plenty of time for the start at 5, no time to be nervous, I knew mentally I could do it but the question was how well? After hugs and good wishes I was on the start in time for some last minute instructions from the Race Director and we were away, at this stage the thoughts were, its only 50k, this will be the shortest ultra you’ve ever done, oh this could be fun.Continue reading

What Governs our Running

What Governs our Running

central-governor-theory-running_4-224x300It is fair to say that when we first start out to run it isn’t the easiest or enjoyable of activities.

It takes a lot of motivation and discipline to keep going day after day week after week especially for the first 3 months but what happens after this?  It becomes a habit controlled by the subconscious mind.  Why is this so important!

Tim Noakes MD (Lore of Running) suspects it is a process that is part of the subconscious programming that occurs in the central governor in the brain.  It is this learning process that the subconscious governor begins to realize the body’s capabilities.  He goes on to say, once the novice has been through the process, it need never be repeated.  This is great news and explains why no matter how long a runner has off from running they never have to go through this learning process again.  He suggests that the neural processes of running become hardwired into the subconscious a bit like riding a bike.  It would in part explain how runners can go out and train no matter what the conditions and in fact feel guilty if they miss a day.

My Beliefs About Training.

My Beliefs About Training.

plantation 2While it is on my mind I thought I might share some of my beliefs about training!  None of this is based on science or current practice but there is so much out there it can be so confusing especially if you are just starting out!  Now I am a rebellious soul so if someone says you have to do it this way or that way odds are I won’t listen!!    Anyway, there are a few things I have come to learn and one is no one training program fits all!!  Continue reading

The 3 C’s of Running

The 3 C’s of Running

download (2)I love being around runners who are passionate about their sport.  I can feel their enthusiasm, their energy and that in turn, up lifts and motivates me. These are the runners who usually achieve their running goals, stay healthy, and keep running faster.

But unfortunately, so many runners just keep doing the same thing over and over. They look for “secrets” to success and ultimately their performances plateau and they constantly battle injuries (I know, I am one of them). But it’s the runners who take initiative who dominate.Continue reading

Indoor Running

Indoor Running

treadmill runningHow can you make your indoor training more interesting and fun?  Being a person who loves running outdoors and will only use a treadmill if the weather is that bad I can’t go out.  For me that is when it is too hot and humid, as I will still run in rain and snow!!!

There are two opposing camps debating on the merits of running indoors, particularly on top of a treadmill. One faction is very vocal in its dislike of these man-made contraptions that are very popular equipments in spas and gyms.

The other group is equally at home running on treadmills as well as doing their jogging outdoors. These runners do not particularly like one over the other. Most often, the reason they give for using treadmills is convenience rather than preference.Continue reading

Those early morning runs

Those early morning runs

Early morning runThe hardest thing to do when you first begin running, is to get up an hour earlier to fit it in before you get into your day!!  Now me, I am not a morning person, I hang in there to the very last minute and if there is the slightest reason I can find not to get up then that is me done!!   So knowing the type of person I am I have to plan for my success, and how do I do this!   Well having a man who can roll out of bed at 3.30-4am every morning along with 2 dogs who are rearing to go does help but there are other things I do that ensures I get my run in.

 

Here are a few tips I hope will help you through those first few weeks when you are forming your new habit.Continue reading

The Good Old 10 Miler

The Good Old 10 Miler

robert and dogs running Hi Robert here. Its Sunday the 31st march and today was the day for the 10 miler. Up until now most training has been 5 to 10km but with the Gold Coast Marathon only 14weeks away its time to begin some serious stuff. It’s been a while since I’ve run 16km in training but I recovered well from the Nerang Forest 25k Trail Race 3weeks ago so feel good about beginning my marathon build up.

At 4.20am both my 4 legged training partners came to let me know they were ready, so it was out of bed and out the door just after 4.30 not yet daylight but a clear sky and bright moon gave good visibility. Here in Queensland Australia we are at the end of our summer so it was a mild 20 degrees ( 68f ) perfect for an early morning run.Continue reading