First of all I apologise for the lack of an update in recent months. It certainly hasn’t been for lack of interest on my part, for blogging and documenting the journey is something I am committed to. A combination of factors including work and football duties have taken a strain on my time, but the good news is that I’ve found time to provide a little update.
The day before Run For A Reason in Perth, I decided to lodge an entry into my local event, the Rocky River Run based around the Fitzroy River in Rockhampton (where I have been based for some time). Thankfully my physical conditioning at the time was good enough to use the 10km event as a virtual training run for the City2South a fortnight later in Brisbane. The run itself was comfortable and utilised much of a training route that I tended to use. Of course there were some difficulties in terms of traffic, with the 10km runners on the course at the same time as many of the half marathon competitors were on the course (a group which I may end up joining next year, fingers and toes crossed!). It was also a mixed terrain run, with about a kilometre being conducted on grass which thankfully had recovered from flooding at the start of the year although a little rain during the week had softened the surface considerably. In the end, breaking 48 minutes was something I didn’t anticipate but certainly it’s a time I will take with happiness. Unfortunately there is now a date clash for 2014 between the local event and the run in Perth, but I’m sure there are other events in Perth such as their City2Surf that I can attend next year.
Fast forward a couple of weeks, and it was a short hop to Brisbane for the inaugural City2South. Conducted by the organisers of the City2Surf in Sydney and the City2Sea in Melbourne, this course has been positively received by the runners with multiple crossings of the Brisbane River, utilisation of part of the the 1982 Commonwealth Games Marathon and the ascent of Highgate Hill to commence the final section of the event. Parts of the campus of the University of Queensland were also included, with the finish coming after a rare downhill section.
Sadly whilst I finished the run in a time well under the goal that I had set for myself many months ago, the 1:16 it had taken to cover the course was outside shorter term expectations. Part of this was because of an upper leg injury suffered the previous day during a football match, an injury that I didn’t discover until hours before the start. Fortunately I was able to improvise and strap the part to an extent, but if this wasn’t the inaugural running of the event my participation would not eventuate. But having invested training time and finances to make the start line there was no point in withdrawing on the hours before the start.
The main positive from the run was that I was able to complete the course despite the ailments without stopping to walk. Finishing the course will give me the confidence that I will be able to comfortably cover the same journey in Sydney in a fortnight’s time. It also means that I can say I was just one of over 6600 that made history by completing the first event ever, and that I will definitely return in 2014 for the sequel. One thing is for certain; there will be more than 6600 in the throng next year based on the praise of the course and the organisation on social media.
A reminder of the inaugural finish.
And then there was seeing Kevin Michael Rudd in the flesh. Yes I can say that I well and truly beat him across the line, his journey I’m sure was punctuated by constantly pressing the flesh like many politicians do. With the press surrounding his appearance at the finish line, Mr Rudd mentioned something about a preference for fewer hills along the route. Whilst I initially disagreed with the sentiment, figuring he was just referring to the course, little did I know that this may have been a cryptic reference to his return to power in governing Australia which he did a matter of a few weeks later. Maybe I should have approached him claiming I was the former Governor General of the country, for my namesake filled that role during the Howard years.
It’s time to focus on the future rather than the past, and there are just 16 days at the time of writing before the City2Surf, which was the main reason why I wanted to take part in these runs in the first place. Everything thankfully has been booked well in advance, meaning I can plan beyond this run both in entering events and booking accommodation and travel for the opening Ashes test in Brisbane a week after my final planned event for the year. Just what event I will be running on the weekend of the 17th of November is yet to be determined, so stay tuned to find out whether I’m headed to Melbourne or further south to Hobart. As for now, it’s back out on the road to start wearing in my new running shoes.
Preparation always is a key element to success in any walk of life, and preparing for running events such as Sunday’s City2South in Brisbane is no different. Every person is different, some may copy online routines prepared by experts with slight alterations if any, others have their own little rituals that they feel are needed to be performed before they feel comfort at the start line. Of course there are also a slight minority who simply turn up, come, see, conquer and depart as if it’s another day earning a quid in a dead end job.
I don’t profess to be an expert, particularly as I don’t possess certified qualifications that many others have. But that won’t stop me from sharing with the world how I choose to prepare for an event. Keep in mind that whilst what I’m sharing won’t be suitable for everyone and almost always will never run according to script (the race day preparation for Run For A Reason in Perth is testament to this belief), what I’m divulging is the way I would like to get myself ready for the big upcoming event.
RACE WEEK
I like to make sure that I have a couple of training runs that are near or sometimes exceeding the race distance. What this provides me is the comfort in my mind that completing the distance won’t be a problem unless there is a physical ailment on race day. It also ensures that I can put up with the pain in the legs that would often follow the event, something that post race massage may also help with.
Any training run for me is concluded at least 48 hours before race day. To me it’s pointless wasting energy going for a light jog on race eve when an easy stroll is sufficient. On race eve, I try to make sure that I order a pizza for race eve dinner. Others have personal preferences for the last big meal before a big event, but this ritual has also served me well as a match day eve meal for football as well for the last 5 years so why change a winning formula? It does pay to research online to seek which pizza outlets are near where you are staying as well, this can be incorporated into the pre-event stroll.
Usually for me getting to events means at least one plane trip the day before an event. Personally I’m used to travelling through airports and getting the window seat for me is a key for easy sleeping, but again this may not be for everyone. I like to have any travel and accommodation plans made well in advance (at least a month out). I make sure I also pack excessive gear in case of weather, I prefer long sleeved Skins but others may use a tracksuit or older jumper.
PRE-RACE MORNING
Most events in Australia are conducted on Sunday Mornings, with start times ranging from 7-10 AM. It does help that in my field of employment I am often required to rise early on a Sunday morning for a 6AM start to the work day, so for me early wake up times are not uncommon. It may be harder for others who may only consider rising early on a Sunday once or twice a year, so setting as many alarms as possible is an idea to consider. Even the old fashioned wake up call to the motel phone can play a role. I have alarms on my phone that are staggered to sound at 20 minute intervals.
This Sunday’s event starts at 7AM, so for me it’s important to get to the start line anywhere between 2 hours and 90 minutes before the scheduled start. I always wear my race gear as a bottom layer of sorts, with a shirt or jumper covering up the top section. For most events, this can be included in your baggage that I tend to drop off about an hour or so before the start. The only change to this would be for the Bridge2Brisbane who don’t have a baggage service so for that event I make sure my running shorts have pockets and use extra pins (a cheap $5 investment in a pack from Officeworks or a newsagent will give you plenty) to help secure both items within the pocket and the pocket itself, it can be annoying to run with a phone and a wallet slapping your thigh or lower quad every second step! I also apply a copious amount of white zinc cream across the nose, just to help with being sun smart. I also run with a cap (often worn backwards during the run itself) and sunglasses to protect the eyes. The sunnies don’t have to be the most expensive pair from a specialist outlet, I often purchase a $20 pair from either a service station or even the Airport which often do the same job.
I like to walk to the start line wherever possible with the iPod blaring in the ears to either your music or the local radio station which is usually breakfast show free on a Sunday. The only stop I make en route to the start area would be to a convenience store or service station to purchase 2 bottles of GATORADE as opposed to Powerade. One bottle is usually consumed before the event and doubles as the only fuel I take on board before the race (apart from a slug of water should that be available). Again this comes from a football background, where in my experiences my performances have been below sub-par if I consume any solid food within a certain time before the start, which is usually 5 hours. The other of course is consumed once the event is completed, as refuelling after an event to me is more important than topping up before the race.
Once I get to the start area I try to find a little space for myself, perhaps wonder about the start area and make sure I make a toilet stop. A repeat of Russell Packer’s efforts at Lang Park a couple of Monday Nights ago in events on the road is a massive no-no (for those that don’t know, Packer decided to “let it flow” in view of the cameras moments before kickoff on the playing surface before a Monday Night NRL match recently). During this time I also like to chill by reading and sending the odd tweet, and even make a video facebook post despite the dismal quality provided by the camera built into the phone. At least the world then knows I’m feeling alright before the business starts.
With about 1 hour to go before the start I commence a stretching routine, focusing on leg muscle stretching to start with. For each leg a certain part is stretched for 15 seconds before changing to the opposite leg, then the process is repeated. The parts I almost always stretch are….
- Groins (shake between 15 second repetitions)
- Hamstrings
- Ankles (15 rotations clockwise, 15 rotations anti-clockwise)
- Calves
- Achilles (same as calf stretch except back leg is slightly bent to focus on area)
- Quad/Thigh
- Glutes (Butt muscle)
- Hip (both sitting and standing stretch)
- Lower Back
- Side
- Shoulders (you’d be surprised how much the shoulders hurt when putting in the effort)
- Neck
Following the static stretch which takes not much longer than 10 minutes, I then commence a dynamic style warm-up to loosen the legs. All I need is an area where there is a landmark of sorts such as a wheelie bin or post to stop. After repeating each step about 3 times, I tend to do some short runs increasing the pace till about the 10th repetition. I also like to incorporate some side stepping into the short sharp sprint work given that such movements are needed to advance through the slower traffic.
The iPod’s music is turned off with about 25 minutes remaining, and with the baggage already in storage I wrap the earphones around the armband and engage the Nike+ Running App (I own a Nano), which I use as a personal watch of sorts during the run. I like to stake out a spot in the start area with about 15 minutes to go before the start, often shaking the legs out during this time. Personally I try to start towards the middle of the road in the middle of the group. There will be enough slower runners ahead to pass early enough on the route (they usually only go towards the front for the “hey mum I’m on TV” moment), and with the chip in your bib not being activated until the start line there’s no need to imitate Usain Bolt and sprint over the line. All that’s needed is a nice steady walk until about 50 metres before the line before trotting over the line to commence the run.
However you prepare, my tip to you is to try to stick to a routine which YOU feel comfortable with, and to always be flexible for the unexpected. Also remember that feeling nervous is more than acceptable, the very best in the world often feel the nerves. So long as you enjoy yourself and are confident in what you do, then everything will work out fine.
SEE YOU AT THE START OR FINISH LINE ON SUNDAY!
The Calm before Blue Thunder is unleashed across this line.
What a day, what a rush, what a distance, just what a everything (OK that doesn’t make any sense now doesn’t it). This was my first experience in Perth’s Run For A Reason, and after today I hope that it certainly isn’t the last. Not only was the run immensely popular along a challenging route, but for later runs such as the City2Surf I now have at least some idea of what to expect in a mass start situation.
Certainly the pre-race didn’t exactly go according to my plans, but good runners at least will learn to adapt rather than to complain and use the disruption as an excuse. Perth’s CBD has a lack of 24 hour convenience stores compared to capital cities on the east coast, with the only one that I saw open having the owner taking the longest 5 minute break at the worst possible time. So rather than waste time looking for my usual pre-event Gatorade, I had to make do with orange juice from McDonald’s which is far from an ideal fluid to take on board. Then having seemingly forgotten to take a proper bag across with me, I had to use my laptop bag to house my belongings to hand into bag drop. At least the volunteer attendants had no excuse looking for a distinctive feature for I’m certain every other person using the service would have used a more conventional backpack or satchel bag.
Start time was scheduled for the 12km runners at 8AM, which turned out to be true for the seeded runners who completed the course in a fraction over 37 minutes. For a while it seemed the wave I was in was taking 37 minutes just to reach the start line. It had no impact on the time, for the sensors only work once the actual start line has been crossed, but the crowded nature of the pack meant that thoughts of a world-beating time were almost thrown out the window. That said, the slower pace to the opening kilometre may have had a positive impact for the closing stages of the run, my unofficial timing device (the Nike+ app on my iPod Nano) later recorded my kilometre split times were increasingly faster once a longer distance was reached.
The course itself used Perth’s arterial roads including the Northbridge Tunnel, which given this weekend was also the weekend of the Monaco Grand Prix (the only Formula 1 circuit incorporating a substantial tunnel in its layout) seemed fitting. It was my intention that the tempo would be increased from this point, and it was at this time that a few gaps appeared in the pack meaning that I could use a little more gas rather than being conservative and trying to find space. Later in the route was a throwback to the school cross-country day with grass sections amongst the route through Burswood Park. Then amongst the final stages was half a lap of the Gloucester Park harness racing track, adding packed gravel as a third surface for the 12km participants. It was here where I probably should have thought about taking the inside channels rather than sweeping around the outside, for the sprint finish died with about 100 metres to the line and all I could do was trot into the finishing area.
Official times are yet to be determined for all except for the podium finishers in each gender division of both 12 and 4 kilometre distances, and won’t be confirmed until Tuesday at the earliest. However as a guide my unofficial timer did record a time of 1:04:22, which will naturally be adjusted given my timer was started before I actually crossed the start line. During the run I actually thought my splits were only going to be good enough for a 1:08:0 run which even though would have been quicker than the initial goal (proof can be found at https://mhjeffrey027running.com/planned-events/ which will eventually be updated, more on that shortly) would not have given total personal satisfaction given the time taken from the previous event on the Gold Coast. The fact that I passed more participants than those that passed me was more frustrating than anything, obviously some overestimated their abilities and simply clogged the course by walking ahead of those looking for decent times. But that is part and parcel of events of this nature, it just isn’t logistically possible to expect such people not to enter in those groups for participation rather than competitiveness is the main objective.
Sadly I did find a negative to the event, although that didn’t happen during the running portion. Most runs thankfully have a section where participants can utilise free massage services, which for someone like me who has a history of calf troubles is a godsend. Unfortunately it seemed that by the time my stint on the massage table commenced, the waiting time was in excess of an hour. Thankfully there was still plenty of time to return to bag drop near the start line to collect my belongings, but other events which admittedly had a third of the participants of this run (just under 30000 made the start line when both 4 and 12 kilometre events are combined) at least reduced waiting times for the sore weekend warriors like me. Maybe it’s an efficiency issue once on the table, for there was no shortage of massage providers willing and able to assist.
So onto the future, and the event will go on stronger than ever with only 363 days remaining until the 2014 version of the event. Hopefully the date fits into my schedule for next year, which will not be determined for a while. After all, there is still 2013 to survive! To that end, it’s a recovery session at Perth’s Cottesloe Beach tomorrow whilst killing time before the red-eye special returning to Brisbane that night. Then provided there are no injuries from the return to the footy paddock next Saturday, it’s onto the 10km event at the local Rocky River Run which is a late addition to the schedule. The fact that I am not working next Sunday means that the weekend slot is free for me to take part, which rather than being used to break personal best times or to set standards will instead be part of my designated training for the City2South which takes place in Brisbane a fortnight later.
To donate money for Indigenous Literacy, the organisation that I’m raising money for in the City2South, then please visit http://www.everydayhero.com.au/MHJeffrey027running where I’m looking to raise a modest $200 amount. Any amounts are welcome from anywhere worldwide, so don’t be shy!
Apologies for the lack of an update over the last few weeks. Whilst this blog is all about my adventures in the running department, there have been other events that have taken precedence. Work has been as hectic as ever (and with many of the race packs being mailed out to me I always have to keep an eye out for my parcels), and football has taken up a lot of spare time. That said training can be incorporated into the football side of things, particularly with the umpiring on Saturday mornings where I do cover about 6km in running distance.
Some of what I now have as reminders of the Gold Coast!
That said it was a thrill last weekend to have taken part in the Gold Coast Bulletin Fun Run last Sunday morning. Thankfully the weather turned out to be perfect for running, just enough breeze to keep your cool but not enough to be overly cold. There were more than enough people there to ensure that it was a successful event rather than just a glorified club exercise, although from looking at the results there weren’t too many that travelled from outside the greater Gold Coast area to compete. The fact that the event was based around the Robina Stadium (I refuse to call stadia by commercial names) gave the event a classy touch.
The 10km event I entered was the second event to start, some 20 minutes behind the kids 1km event. I’m sure that more would have taken part if the start time was slightly later, although logistics would have a part to play with road closures the main reason why timing of runs are what they are. There were no starting groups for this run, given the relatively small participation rate compared to the other events that I undertake in the coming months. Apart from that this was just like most other runs in terms of organisation, the aspirations of the participants and for many the reason why they sacrifice a Sunday morning sleep-in. Trust me I’m used to waking up at 4AM on Sundays for work, so it’s not as difficult for me. But waking up in a motel room (I liked the night I spent in the Grand Chancellor at Surfers Paradise was worth it!) at that time was substantially different to normal.
It wasn’t entirely smooth sailing personally on the journey. For the first half of the run everything was going to plan. My pace was about where I had wanted to run, I was running with a pack that was travelling at similar speeds and I was confident that I would comprehensively beat the target time of one hour. Rounding the half distance turn (for the course was a triathlon style “out and back” course) I had started to feel the long term calf problem that I had aggravated at the previous week’s football engagement was starting to throb. I only ran after feeling the heat treatments during the week and a soaking bath on the Saturday afternoon at the motel had more than loosened the calf sufficiently. Then my shoulders felt as though they were going to cramp, although this may have been attributed to wearing my iPod on my left wrist like normal. With a pedometer mode installed, most of my runs and walks are tracked and recorded and this day was no exception.
Without trying to sound overly courageous, there was no option but to press on towards the finish. I had travelled too far on the weekend, and had ran too far on the day to even consider walking to the line let alone quitting. What I didn’t expect was that my pace didn’t diminish and that I not only was able to produce a finishing burst which naturally completed my quickest kilometre split of the entire run (thanks to the pedometer’s statistical analysis) but was almost able to break the 50 minute mark. At first I referred to the iPod which stated I had taken just over 51 minutes, but later on when checking the official results thanks to the timing chip in my race bib (number 44, which was no reflection on how I thought I would go but rather an indication of when I lodged my entry) the final time was officially recorded at 50:44, which was almost equivalent to the times I was doing in training earlier in the year. A massage for the calf and a short refuelling session later, I could reflect on this as a very positive experience which turned out to be more than the expected training event I was hoping to use the event for.
Now that the first run for the year is complete, it’s time to look forward to Perth for Run For A Reason. It’s a different challenge to this, with an increase in distance, more participants to negotiate in the early stages and extra distance to travel just to make the start line. Hopefully my physical ailments will at least get me a time close to an hour for the journey, for injured or not I will be at least on the start line. I look forward to catching up with all of you then!
Almost incredibly the first run of the year is just over 7 weeks away, the 10km event on the Gold Coast (http://www.gcbfunrun.com.au/ for entry details). You always tend to think there is more time until an event than you think, but suddenly the day comes closer and closer before it arrives at a time you feel under prepared. Then the cycle repeats itself for the other events that I have planned.
Training is the important component to successful completion of any run over any distance, although to be truthful I managed to finish the 5km Bridge2Brisbane last year without any training of note after a calf injury. In sharing my training plans and techniques on this blog, I will preface this by saying that I have ZERO qualifications in personal training or anything like that, nor do I pretend to know that such plans will work for every person, for every runner likes to use different techniques and strategies to prepare for events.
The challenge for me personally is not to peak too early in any training for any event for two reasons. With the schedule that I have planned, and with possible additions to be made as my availability for such events become clearer, I have to consider prioritising which events I am trying to peak for, without devaluing the other runs that I am participating in. With my aims to revolve around the 14km events in June and August later this year, the earlier runs are something I can incorporate into the training particularly with the reduction of the Perth run by 2km. Also complicating matters is my football commitments (Australian Rules Football, AFL is the name of the elite league and not the code and administrators would do well to recognise this).
This is the plan that I have formulated for training until the City2South event in June. This is definitely subject to change depending on work commitments, fitness and football duties. Click on the image below to see the full training schedule, for many computers will only show half the image.
For those that readers who don’t want to follow a plan, the advice I can give from experience is to try to do 30km a week for the first month, before building to 40km in the build up to the 14km event. I also subscribe to the theory that running a distance greater than the race journey can be beneficial for a 12km race can easily become longer considering the traffic at the start line that one may encounter in order to secure clear running.
I guess I’d better start following the plan and get ready for training!
MHJeffrey027 Running 