Journey

Super Slow Reps: Training When You Can’t Train

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How do you training when you can’t train? Making use of super slow reps while I’m limited in the exercise I can do.

Limitations

At 3 weeks post skin graft I’m finally allowed to do a very small amount of exercise. Even though the graft is healing well, it is far from mature. I still have to protect it. I’m not allowed to do any leg exercise. Plus the stitches at the front of my right hip limit plenty of movements.

Limited in how much time I can spend up right before having to elevate my leg. I also have to avoid sweating. All training will be well within these limitations.

To stay within those limitations I am performing some upper body strength training. The session will be under 30 minutes. Weights will be kept extremely light.

How do I get the most benefit from this?

The answer is make each repetition super slow.

How Slow Are Super Slow Reps?

Well, super slow reps are way slower than is comfortable. As slow as 10 seconds up, and 10 seconds down.

Slowing the exercises down this much increases the time under tension which may provide an increased stimulus, Plus it provides the opportunity to improve the mind-muscle connection. Make those adjustments to technique to target exactly the movement and muscles that I’m aiming for.

The slow speed keeps the whole body effort lower, reducing the likelihood of a raised core temperature and sweating.

Taking the opportunity to work on something different and some corrective work. So I’m performing some work on my shoulders and upper back. Aiming to open them up. Remove the feeling of being closed and rounded forward from all the sitting and lying with my leg over the previous weeks.

The Training

2 sets of 2-10 reps, with a rest of 2-3 minutes in between.

The key is to keep some difficulty in maintaining in the final few reps, but not working hard through my whole body.

Exercise selection:

  • Pull up
  • Bench press
  • Rear deltoid raise with supination
  • Seated dumbell press
  • Later deltoid raise
  • Dumbell preacher curl

These exercises are better demonstrated in video, than in words. So I cover this in my following vlog:

Not the most extensive or intense training. This at least has me moving while keeping well within the limitations I have with a skin graft. Now I can actually start doing some exercise I feel happier.

Journey

Melanoma Skin Cancer – Now Bed Bound and No Running

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Bed bound is a change of pace. But when you find out you have Melanoma skin cancer, it’s a starting point.

That mole on my leg that I’ve mentioned previously. I had it removed. Then after a wait the pathology results came back.

Turns out it was more sinister than first thought and hoped. It turned out to be melanoma. Lets break down exactly what melanoma is.

What Is Melanoma?

  • Melanoma is the most serious form of skin cancer
  • It makes up 2% of skin cancers, but is responsible for 75% of skin cancer deaths
  • Australia and New Zealand have highest melanoma rates in the world
  • 1 in 17 Australians will be diagnosed with melanoma before the age of 85
  • Most melanomas are caused by prolonged and repeated exposure to UV radiation in sunlight
  • More than 90% of melanoma can be successfully treated with surgery if detected early

These facts were collated from Melanoma Patients Australia. Head over to their website here for more information.

Levels of Melanoma

The Clark Scale has 5 levels:

  1. Cells are in the out layer of the skin (epidermis)
  2. Cells are in the layer directly under the epidermis (pupillary dermis)
  3. The cells are touching the next layer known as the deep dermis
  4. Cells have spread to the reticular dermis
  5. Cells have grown in the fat layer

Life In The Sun

I have spent so much of my life in the sun. I have chased the warmth and love the outdoors. Running, cycling, swimming, beach, hiking, camping and just being outside. Sunburnt way too many times.

It all adds up.

There is no such thing as a healthy tan.

Diagnosis

Lucky for me my melanoma is at Level 1.

Melanoma Clark Level 1

Treatment

Treatment is surgery.

Cut it out Cover with a skin graft and nothing should have spread elsewhere.

Prognosis is good.

Right now my treatment includes looking after the skin graft. Which is bed rest, compression and elevation of my leg.

There’s an element of boredom in there. Maybe some frustration at not being able to move. I don’t want all the work of surgery and the efforts of the surgeon, nurses, anaethestist and everyone else involved to go to waste.

The Biggest Lesson

We often don’t like to admit it. The biggest lesson I have taken from this is…

I should listen to my wife.

My wife told me to get the mole checked for 18 months. With no good reason, I put it off.

Lucky I didn’t keep waiting.

Melanoma Vlog

For the video version of this post click here

, melanoma removal, skin graft, youtube, vlog, bed bound and no running for 6 weeks
Journey

Running Blog To Running Vlog

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Adding a running vlog onto my running blog.

Running is a big part of my life. I have taken running seriously for over 20 years. I’m not an elite. Far from it. Very much an amateur. Yet running helps me feel alive.

Why A Running Vlog?

Last year for my birthday my birthday my family got me a GoPro. They’ve said it has been one of the best presents they’ve ever given me. It’s had so much use.

I’ve been filming family videos. The kids in their sports. Putting together videos for my son’s footy team. I’ve loved making these videos.

Naturally this has moved into how I document my running. Venturing into the world of vlogging.

I hope to make training processes clearer. Bring you into how I fit running in among family, life and shift work. I will be able to capture more thoughts as they happen.

I’ll be featuring the videos on my Running Alive Youtube Channel (here).

What About The Blog?

I’ll be continuing the blog in conjunction with the vlog. They will support each other. Some topics are better shown through video. Others are better for writing.

The change in approach will allow for a more regular and consistent blog than I have achieved so far.

This running vlog is a new concept for myself. Let me know if anything is helpful or if there’s anything you want to see.

To follow along subscribe here!

Journey

Running And Skin Checks

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In the harsh sun of Australia, running and skin checks should go hand in hand. Interrupting my running to have a skin check. I was actually a little bit nervous. 

Take Good Advice

I finally listened to my wife and got a skin check. Make sure everything’s all right. Check all the moles and make sure that none are cancerous

This check should have been performed earlier. Living in Australia and spending plenty of time in the sun means I’m at risk.

The doctor managed to find some moles which were a bit concerning. He wasn’t particularly worried about them. But they still met the criteria to be removed. So that’s what I did.

I have to admit I wasn’t thinking much it until I arrived. There is something about having a piece cut out of your body. Even though it’s superficial. It still makes you think.

Skin Checks And Skin Cancer

Head on over to the Skin Cancer page of the Cancer Council for more detailed information.

Running And Stitches

Good news is after the moles were removed, the doctor was confident they won’t be a problem. Of course they are sent off to be properly tested. To get that 100% piece of mind.

The process has put a gap in my running. The cut has needed 4 stitches on my lower leg. Running puts a strain on those stitches. So a few days off running and a gentle return back in as the cut heals.

In some way it’s a little frustrating. My rebuild back from a toe injury is delayed. Importantly I prefer to put health before fitness. It comes back to knowing your why.

Running Vlog

Jump on over to my vlog on this at youtube about running and skin checks.

For further running updates and tips don’t forget to subscribe

Training

Less Running and More Other Stuff: New Goals

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Chasing new goals leads me to less running in my new training plan.

There’s nothing like a forced lay off due to injury to have you re-evaluate your goals and training.

A foot injury ended my training program for the Surf Coast Century this year. Over the last few weeks I’ve worked through the first 4 of 5 priorities for an injured runner. I’m now ready for step 5:

New Goals

To guide our training we need goals.

Mine are:

  1. Injury proof my running
  2. Reach a fitness level to run a sub-3 hour marathon

You notice there isn’t a deadline listed in those goals.

Pushing a hard deadline on a sub- 3 hour marathon will likely risk my first goal of staying injury proof. Therefore I am open to however long is needed. It could be 6 months, or it could take over a year. I don’t know yet.

Less Running

I’m seriously cutting back on my run volume. Long runs and high volume will be a quick way back to injury for me.

Guidelines for run volume include:

  1. I have to be able to maintain good form for each and every run
  2. The volume must be well within my capabilities

It is the running equivalent of stopping 2-3 repetitions short on a weight lifting set. Adaptation still occurs with until grinding yourself down into fatigue.

More Other Stuff

Less running leaves some extra time.

With this extra time I am dedicating it other training modaltities:

  1. Strength training
  2. Prehabilitation / Rehabilitation
  3. Mobility
  4. Recovery

These will now be written into my training plan. Previously I have been performing these on an ad hoc basic. It didn’t work.

More Fun

Less running and more other stuff means more variety. I am looking forward training that doesn’t entail mile after mile after mile.

I am expecting this change in approach will reduce the feeling of grinding day after day. It reminds of how I used to train for triathlons. You could partially recover from one discipline while hitting another hard.

I expect my training to be quite effective. More importantly it should be a lot of fun.

Is your training fun?

Training

Injured Runner Priorities: 5 Steps To Get Back To Running

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What are the priorities for the injured runner? What is the best way back from injury?

Most injured runners want to get back to full training immediately. We also often try to continue through injury. Often to our own detriment.

Instead of hoping for the best and making the injury worse, let’s work through the priorities for the injured runner.

  1. Prevent further injury
  2. Diagnose
  3. Recover
  4. Rebuild
  5. New training

These are the priorities I follow

1. Prevent further injury

It’s simple…

Don’t make the injury worse.

Stop running. Rest. Do the basics of sports first aid.

2. Diagnose

Dr Google is not your best friend. Do what it takes to find out what your injury is. Use a doctor you trust, a physiotherapist or other practitioner.

An injury needs to be properly assessed. Different injuries have many cross over of symptoms, but require different treatment.

Working from an accurate diagnosis will give you a better chance of success.

3. Recover

Help your body repair.

You have to recover before you can rebuild.

The approach is different depending on your injury. This priority is likely to include:

  • Resting the injured area
  • Protecting the area through support or taping
  • Introducing gentle movement
  • Physical manipulation (massage)

4. Rebuild

This is the rehabilitation side.

Do what it takes to get yourself back to being able to training.

Strengthen the area. Condition the body to prevent what led to the injury in the first place.

Ensure you have good mobility.

Introduce running well within in your physical limits.

5. New Training

Finally what we’ve been waiting for.

Back to full training, but with a new style. This new style has to take into account your recent injury. We likely have to modify are previous training so we don’t have a recurrence.

Runner’s often go back to their previous training plan. The plan that led to injury in the first place. We need to change this. To progress our running we need to train in a way to minimise injury.

If you need help to change then get it. Get feedback from knowledgeable runners. Speak with a coach, physiotherapist or someone who understand running and human movement.

There are many ways to achieve your running goals. I have some further tips on injury proofing your running here.

Time Frames Of Injury

How should we spend in each section?

This will vary so much depending on the injury you have sustained.

A simple muscle strain may need the following time in each phase:

  1. Prevent further injury: 12 hours
  2. Diagnose: 30 minutes
  3. Recover: 2 days
  4. Rebuild: 3 days
  5. New training: 1 week

Whereas a broken leg would need so much longer:

  1. Prevent further injury: 3 days
  2. Diagnose: 1 day
  3. Recover: 10 weeks
  4. Rebuild: 8 weeks
  5. New training: 1 week

Do you have a different approach to injuries?

Journey

Consistency And Fitting It All In : Prana Running Podcast

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I was privileged to be interviewed on the new Prana Running Podcast. We cover consistency and fitting it all in.

Delving into fitting in marathon and ultramarathon training around shift work, children’s sporting commitments and everything else that comes along with life.

We cover running, nutrition, when things go wrong on race day and plenty more.

You may find some nuggets of wisdom and tips for runners at every stage of their journey.

If you’re a runner of any level I recommend you check out the other episodes. Mel takes a different approach than the most other running podcasts. She has a way of extracting usable tips and information we all can use to improve our running and health.

Journey

Running Goals: Macro Versus Micro

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Are your running goals defined by times and race distances? Or do you have other criteria?

Falling short of a goal forces us to re-evaluate.

Time and distance goals are used to achieve my bigger goals in running. They are tools to chase moments where I truly feel alive. Goals can be differentiated into macro versus micro.

Micro Goals

Micro goals are simple and measurable. Examples are:

  • Run your first 5km
  • Run a sub 40 minute 10km
  • Complete 100km ultra marathon
  • Cover 80km in a training week
  • Run every day for 30 days

These goals give your something objective to aim for. Help guide your training and racing. Provide structure in what you do.

Does it matter if you hit these goals?

Reality of Running Goals

Most people don’t really care how fast your race is. That’s a good thing.

Racing 10km in 39:58 versus 40:03 may feel like a big deal to yourself. It usually doesn’t rate that much to others. Those who care about you tend to care more about what the goal means to you. Not about the specifics of the goal.

Will achieving the goal change your life?

It’s the process that can change your life. Not the goal. We can bring up exceptions to this. Such as having to run a certain to qualify for another race or gain team selection. This isn’t the case for most runners.

But don’t use this to down play the importance of setting goals.

What Are Macro Goals?

Macro goals are your ‘why‘

Your goal doesn’t have to be massively profound. It can be as simple as you enjoy chasing fast times in a race. Other examples can include:

  • You want to feel healthier
  • You enjoy the act of running
  • Running clears your mind
  • It just feels right
  • You chase the feeling of achievement

You can get more in depth and detailed. The important concept is this is truly why we run.

Understanding your macro goal means it’s easier to make choices. If your macro goal is about gaining a qualification time then you can choose to sacrifice some other aspects of your lifestyle. If your goal is to be healthy for your family, then you can be comfortable that running 10km is fine versus 15km. It comes back to what you really want.

My Own Macro Running Goals

I chase a certain feeling. That feeling is the moment when I feel truly alive.

Everything in my life is enhanced when I feel like this.

This feeling comes from moments. These moments occur when:

  • the noise is stripped away
  • the task feels impossible
  • time feels distorted
  • I am broken down to my core

Running provides me the opportunity to achieve this. It feels innately natural for me to use running to chase this feeling. Something special happens here. It is in this space where there is an interplay between success and failure.

This is why I run.

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Are your running goals defined by times and race distances? Or do you have other criteria?⁠⠀ ⁠⠀ For me time and distance goals are used to achieve my main goals in running.They are tools to chase moments where I truly feel alive. Those moments when the racing is hard and it strips me down to my core. When the hard almost feels easy. When I hit #flowstate⁠⠀ ⁠⠀ Next in line is I use running to keep me healthy. It gets me outside, exploring and moving. Clearing the mind and keeping the body fit. ⁠⠀ ⁠⠀ I'd love to hear everyone's views on this⁠⠀ ⁠⠀ ⁠⠀ ⁠⠀ ⁠⠀ 🏃🏼⁠⠀ ____________________⁠⠀ #goals #running #healthy #runningalive⁠⠀ #trailrunner #whydoyourun #chasingmoments #outside⁠⠀ #explore #keepmoving #fit #runninggoals #runchat⁠⠀ #melbourneinstarunners #distancerunner #run4world

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Training

Long Run For 100km Trail Race: Training

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How to approach the long run for 100km trail race.

There’s an important concept we need to get our heads around. The speed we race a 100km race is relatively slow.

Compared to your 5km or half marathon speed, 100km is run significantly slower. This needs to be remembered when we are setting up our long run training.

How Long Is Long For 100km?

By following some principles we can get to an optimal long run distance.

Long is relative. It begins with a distance near the edge of what you can comfortably run. This could be 10km or it could be 40km. It depends on your training history and current fitness.

If you are looking at taking 16 weeks to train for a 100km race I recommend being comfortable at 25km.

You want to be able to build up to a peak of at least 40km or 4 hours. This will ensure you develop the physiology to go really long. The magic happens after 3 hours.

Referring back to 16 Weeks to 100km Training Plan, you want this peak run to be reached by 12 weeks. We start reducing the length of the long run after this.

Is it worth going longer?

The short answer is… maybe

That maybe depends on your ability to handle the extra distance. If you can handle, absorb and adapt to the extra distance then go for it.

However, any of the following will rule out going further:

  • Carrying an injury
  • Still feeling fatigued beyond 2 days after a long run
  • Recent long runs have a dramatic slow down in their second half
  • You struggle to perform the other key runs

Some runners may benefit from 1 to 4 long runs pushed out to 50km or 5-6 hours. Don’t under estimate the impact these runs have. Make sure you get in some sleep, eat well and focus on recovery afterward.

How Fast For The Long Run?

This is specific for a 100km ultra marathon. When training for shorter distances, it will be a different answer.

Now we get back to the concept that the speed we race a 100km race is relatively slow.

Be realistic. How fast will you really average over a 100km race?

Write the answer down.

Most of your long runs should be around this pace.

Take aiming  for under 12 hours to win the beer stein at Surf Coast Century. Giving 10 minutes buffer, 11hr 50min is a pace of 7:06/km or 11:21/mile. Most people in this chasing this time should be capable of a road marathon under 3hr 40min (5:12/km, 8:20/mile). In this example you want to make sure you are very comfortable at around 7:06/km over similar terrain to the race.

Is There Benefit To Going Faster?

You need to earn going faster.

To do so will require the following

  • At least 2 runs of 4 hours or more
  • Those runs must be completed at around 100km race pace
  • You need to feel comfortable in these runs
  • There is no big slow down towards the end

Going faster is best reserved for the peak phase of training. There are a few ways to approach this:

  • Start at usual pace then gradually and continuously increase the speed over the last 30-60min of run.
  • Start at usual pace then towards the end add 3-4 intervals of 10-20 minutes about 1 minute per kilometre faster than race pace. Take 10 minutes back at usual pace between intervals.
  • Negative split the long run with first half at usual pace and second half 15-20 seconds per kilometre faster.

These options look easier on paper. The pacing discipline required is hard.

Do you have the discipline to get the most from your long run?

Training

Tempo Run For 100km Trail Race

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Build your speed for a 100km running race. It might be easier than you thought. Including a tempo run for 100km training can give impressive results.

Working on your base endurance will get you most of the way for a 100km race. But we want to get all the way there.

What Is A Tempo Run?

The definition of a Tempo Run has varied a lot. Many treat it as a run around the anaerobic threshold. Even the definition of the anaerobic threshold is up for debate.

When training for an ultra marathon we take a different approach to the tempo run. It is not a set intensity. Instead it is more a feel that progresses over the training plan.

How Fast Should Your Tempo Run Be?

The intensity is under what most call the anaerobic threshold, and higher than your normal easy pace. Extra guides is it may be close to your marathon race pace. Erring on the slower side at the start.

For those of you using heart rate, we would choose around 80% of HR max if your anaerobic threshold is between 85-90% HR max. For those who use the Phil Maffetone formula we will take it as between 15 bpm below MAF heart rate up to MAF heart rate.

How Long For A Tempo Run?

It should approximately one hour to cover the course. Add a warm up and cool down on either side of the tempo effort.

What Terrain Is Best For A Tempo Run?

Pick a mostly flat to undulating course. You want to be to keep a constant effort. No big climbs or anything too technical that create a variation in effort.

Pick a course you can repeat each week. This is a good session to help mark progress.

How To Start Tempo Runs

In your first couple of tempo runs pick a pace that is only little faster than you standard easy running pace. It should feel sustainable for the full distance. You want to feel comfortable that it will only take some extra concentration to get through. Aim to maintain the same speed from start to finish, or just a very small increase over the full run.

If you finish the run like you didn’t quite do enough. You got it right.

This is the perfect run to practice good technique for an extended period of time. Keep your posture in check. Aim to find fluidity in your stride.

How To Progress The Tempo Run

Over the weeks the pace of the run should gradually increase. This should be from two reasons:

  1. Improved efficiency, where your pace is faster for the same effort level.
  2. Increase in effort level. As your body becomes conditioned, we should increase slightly the intensity we run the tempo run.

Try to run on feel. Record all the data you usually do. But don’t look at it during the run. Use it to compare how you felt with the results. Doing this over a few weeks will help hone your sense of pace. An important skill for race day.

Tempo Run Example

My own tempo run is as follows.

From my house I take a 3km easy warm up to the starting point of the tempo section.

The tempo course is almost flat, with a couple of very small and mild undulations. It is a mix of bitumen and concrete with nothing technical.

It follows an out and back course of 7km. Which I cover for two laps bringing the total to 14km. Which is about an hour or so of running. Two laps makes it easy to analyse how I ran after the run. I can easily see if I ran evenly or had negative or positive split.

The return home is the same 3km back home.

Surprise Yourself

This approach is a bit different from most recommendations. It is effective. You keep progressing without burning out. Take this approach during your base building. Repeat for a few weeks. You will surprise yourself how much better you can handle your next level of training.

Chasing Moments