Not A Runner

Not a runner?

Lining Up

Thirteen years old and lining up for the school cross country. I pushed my shoe into the muddy ground. Rarely did we have the freedom to get covered in dirt at school. It was a brief thought, replaced with the worry of the race about to start.

I was not a runner.

The previous years had proven to me I was slow. This had been reinforced by the disinterest shown by my primary school physical education teacher.

It would be easier to join those who loudly didn’t care. Cut the course and walk. That way it wouldn’t matter how I went. No one else was concerned where I placed or how fast I went.

Yet I moved closer towards the front of the line up. Not in the first line. That was for the runners.

Running

Cold air had made it hard to breath at the start of the race. Now it was almost soothing. I wanted more, but couldn’t breathe in that much. A film of sweat obscured my view ahead. It was hard to make out the runners in front of me. They had started as a pack, but were now spread out in pairs or single file.

Thoughts of being slow dissipated. I wasn’t able to make my legs go faster. This didn’t seem to be a problem as I wasn’t slowing down. Some of the runners ahead of me looked like they couldn’t run anymore. A few started walking.

I kept running.

Amongst The Runners

Suddenly I was amongst the runners. This is where I stayed through to the finish. Exact placing and time didn’t matter. Mud obscured the finish line. I think I ran a little further than necessary.

Now I could suck in enough cold air. It felt good. Physically tired and sore, but not exhausted. My mind bounced around ideas and realisations. The race was more than fun. Without knowing it at the time I was experiencing the euphoria of the runners high.

To many it’s just a school cross country race. Most kids have run these. For me it set the seed that grew into a running future. I didn’t know it at the time, but over the years I discovered I was made for running.

I continued to stay with the runners over the years. It was and is an amazing community.

I kept running.

If You Run

Starting out thinking I was not a runner was misguided. If you run, then you are a runner.

For a little more on this running journey check out Starting My Running Journey.

Keep running.

Redefine Your Easy: Not Just Slow Running

The body is inherently lazy. It is clever in finding ways to have you take the easy way out. When training towards big goals we need to get past this. Check your base point of training and redefine your easy.

Defining Easy

Easy is a relevant concept. I’ve written about the power of easy runs before. Those concepts still hold true. There are different ways to make runs easy. Easy may be faster than we think.

Most easy runs will occur while recovering from a harder run. Either a long run or a set of intervals. So it would be normal to expect to feel sore or heavy in the legs. Perceived exertion may be significantly higher than the intensity truly is.

After running for many years it pays to check your habits every so often. I had fallen into the habit of making my easy runs so easy they almost no longer resembled running. Instead they had become better described as a shuffle. Too far removed from the technique I was aiming for.

Is this really a problem?

It is when it pulls you away from an efficient running technique.

This leads to a challenge.

After running for many years it pays to check your habits every so often. I had fallen into the habit of making my easy runs so easy they almost no longer resembled running. Instead they had become better described as a shuffle. Too far removed from the technique I was aiming for.

How do you keep the run easy while raising the intensity to ensure better technique?

The answer is to remember intensity isn’t the only variable to determine the difficulty of a run. Keeping an easy run relatively short can allow you to up the intensity a little bit more.

My Approach

Most of my easy runs were between 8-15km. In these I kept the intensity very low. While the movement at a low intensity aided I the recovery from harder runs, it was taking away from my technique.

Now I focus on technique during my easy runs. Ensuring proper knee lift, good leg extension and push off all the way through the toes. This raises the heart and breathing rates more. I am accepting this as long as I’m not reaching my anaerobic threshold and accumulating lactic acid. To keep the run still within the easy range I am dropping the distance down to between 5-10km. The shorter distance stops the run from taking away from the next of training.

The Results

The faster running and more complete technique is a little more difficult. They highlight where I am sore from previous hard training. Here the body and brain attempt to kick in the lazy habits. More concentration is now needed to override the inherent laziness.

On the plus side I am finding I feel fresher going into the harder runs. Faster running is feeling a bit more natural and dare I say it… easier.

How do you approach your easy runs?

Let me know


Best Way To Start A Running Program

Welcome to a new year. New goals. New running program. Over the last couple of decades I’ve tried different approaches to kick starting my next training. In this post I share what I find to be my best way to start a running program.

The approach isn’t about exact mileage, paces or mix of training of sessions. Those all vary depending on upcoming goals and current fitness and health. Instead I look for an approach that sets me up hit my training consistently and hard. To get me beyond the initial burst of motivation.

Two principles make up this approach:

  1. Refresh the mind
  2. Prepare the body
Welcome to a new year. New goals. New running program. Over the last couple of decades I’ve tried different approaches to kick starting my next training. In this post I share what I find to be my best way to start a running program.

Refresh The Mind

This is not taking a break. Instead I am chasing the enjoyment. Looking to lose myself in the process of running rather than focussing on times. It is a form of moving meditation.

There are 2 aspects to refreshing my mind.

All runs are based on feel. Some structure still exists in the form of intervals or repeats. On those runs I don’t worry about any exact times. Instead I run based on feel, looking to achieve the feeling rather than any number. The times are only a by product. If they turn out faster or slower than expected then it’s irrelevant.

If I feel like changing the planned run then I will. It really doesn’t matter as long as I’m still training and enjoying it. Every so often this approach results in some runs much faster than they feel.

Supporting the more relaxed approach I aim to run in places I enjoy. This is almost always on the best trails around me. This year I did this by making the most of the spectacular trails and beach around Anglesea.

Prepare The Body

This is mixture between hard training and allowing recovery. A wide variety of running paces, terrain and intensity is important.

I will train hard and fast in between different versions of easy. I’ll state again I don’t care about exact paces, but am looking to have the running feel great.

One aspect of training I avoid during this process are hard, long runs that grind me down and require a few days to recover from. Those types of runs tend to be counterproductive. They rob me of the snap and spring I look for. Any over load usually comes from pushing the speed up.

I’ll expect to be a bit sore from some training for a day or 2, but shouldn’t require anything beyond that. There is room to throw in a race, but nothing beyond 12km.

Most mornings I woke just before the sun. Running through the amazing backdrop of the sunrise across the sea and beach. The loose training structure went like this:

How I Started My Year Running

Camping with family and friends put me amongst some of the best landscapes along the coast. A mixture of hills, single track, bush and beaches made for the perfect playground.

Living in a tent without setting an alarm allowed my body to follow it’s natural circadian rhythm. This is a luxury to me. Life as a shift worker makes this a rare opportunity.

Most mornings I woke just before the sun. Running through the amazing backdrop of the sunrise across the sea and beach. The loose training structure went like this:

  • VO2 Intervals 4x3min with 3min easy jog
  • Easy 10km
  • Easy 7km
  • Race: Tim Gates Classic 10km
  • Regeneration 4km
  • Easy 6km
  • Easy 10km
  • Hill Repeats 4x3min with jog back down
  • Easy 10km
  • Easy 6km

In writing it looks like a typical running program. The distances, paces and even the structure of each run isn’t very important. It is the approach that makes the difference.

I find the best way to start a running program is to take a bit of time to refresh the mind and prepare the body. How do you like to start a new running program?