Getting Faster

This week I had a 1 mile time trial on my schedule - the aim of this is to gauge progress/race/speedwork times while not exhausting yourself with a full on race.  I really didn't feel up to it, but jogged along to the Domain anyway, to run the Sri Chinmoy Peace Mile.

After a few stretches I took off around the course, aiming to stay under 4:45 pace for the whole way so I would beat my previous time.  I glanced at my watch and it was around 4:20, and I didn't think I could keep that up, but then I got to a nice bit of road and wow - I felt like superwoman!

Over halfway now... just keep moving...concentrate on breathing...

And then it hit me.  The wind.  The real reason I felt like superwoman in the second quarter was because the wind had been at my back, and as I circled the course it was now at my front - and it was strong!  I tried not to let it slow me down, but it wasn't long until I was struggling along at a snail's pace.

I felt like I recovered a bit towards the end, but that must have been all in my head because my pace doesn't look like it picked up at all!

So - a disappointing finish, but I guess the wind assisted me in the beginning and it all balances out.  I still managed to run my fastest mile!

That's an improvement of 9 seconds from my time trial back in April.  Not a huge gain, but I have been injured in that time and I think I could have run faster without that wind!  I also managed to run my fastest kilometre at 4:31.

The first thing I did when I got home was check out the McMillan Calculator for my updated training paces and target race times:

The half marathon prediction is tantalisingly close to sub 2.  I don't know how realistic that goal is - the thought of running at 5:47 pace for 21.1km seems far fetched to me, even with a couple more months of training!

Do you ever use the McMillan Calculator?  Are the race prediction times accurate for you?

Half Marathon Training Begins

Half marathon training officially started last week!  My ITB is not yet 100% but it appears to s-l-o-w-l-y be getting better rather than worse.  I'm disappointed that my endurance hasn't progressed during this time but I'm persevering onwards regardless!

My weekly schedule looks sort of like this:

Monday - Rest, Exercises
Tuesday - Speedwork, Runner's Pilates
Wednesday - Rest (or easy 40 mins)
Thursday - 6-10k steady
Friday - Rest, Exercises
Saturday - Easy or fartlek 40mins
Sunday - Long run, Yoga sometimes if I am organised enough to get up and along to Lululemon by 8:30

Tuesday's speedwork is generally a few repeats of either 400m, 800m or 1000-1200m.  I did 1200m for the first time this week and it was fun to go a bit longer.  I wasn't sure how fast to go so I ran them around 5:15 pace which is slightly faster than my 5-10k pace.

At the moment I think my body prefers training 4 days a week rather than 5, so I have been resting on Wednesdays instead of doing an easy run.  That extra recovery day seems to keep the niggles at bay. Of course this change to the plan has been helped by the fact that it was pouring with rain when I got home the last couple of Wednesdays...

This Thursday's steady 8km was run with my husband.  I intended to run around 6:15 pace, but with him out front and me trying desperately to keep up we ran more like 6:00 - and it felt pretty good.  My leg was a bit tetchy after the last hill, but it felt good after I lay down on the floor with my legs up the wall, some ice and sleeping in my compression socks!

For Saturday's fartlek session I decided to run hills, and I tackled a new route I invented called Western Springs Trails.  It serpentines up and down all the steep streets and trails around Western Springs out and back - a total of 5 climbs!  I'm going to be honest and admit I walked most of the uphills - I look forward to the day when I can run this challenging course with gusto!

I always enjoy Sunday's long run - it's a chance to extend the boundaries, explore new parts of town, and I try to stay off-road as much as possible.  Today I ran once again with hubby - over to Pt Chevalier Beach:

When the tide is out you can run right around the coast - one day I will do this!

I've been wearing my heart rate monitor on long runs to make sure I stay in the right training zone and I'm pleased to announce that 86% of yesterday's workout was under my target of 165bpm.  I can assure you that is a lot lower than it was watching the first America's Cup races!

And according to Nike+ I ran my fastest 10k while trying to run that slow.  Err - really?  I've never done an actual 10k road race (trails, yes) - so maybe I should!

What is your weekly running schedule like?
Do you give your regular running routes names?
What paces do you use for your speedwork training?

The Return to Judge's Bay

Now my runs are getting longer I'm really enjoying getting back to running some of my old routes.  But there is a particular one that is real a mental obstacle - that run along the waterfront to Judges Bay overbridge, the one where my ITB yelled at me and stopped me in my tracks 3 months ago.

I have to be honest that this running route has been haunting me.  I keep planning to run along there, but inevitably put it off for another day, fearing a repeat ITB flare up.

On Sunday it was one of those beautiful gotta-run-by-the-waterfront days and the temptation was too much:

The Waitemata sparkling in the sunshine - this was the view across to Devonport, with the volcanic cones of Mt Victoria, North Head, and Rangitoto Island in the distance

But mostly I ran it again to finally extinguish the negativity this route has in my mind.  I think that has gone now:

There was a lot of concrete running, but I safely made it to the Judge's Bay overbridge, and here's the photo to prove it:

See it?  See the bridge in the top right of the photo?  There's even a tad in the top left that you can see if you squint...

I know you were wondering, the whole thing looks like this

I did feel a slight twinge in my quad running home - sometimes I wonder if my niggles, which seem to shift around the leg, are just psychosomatic!  I stopped to stretch, and took it easy on the way home, enjoying a few water and traffic light stops and walking up the Franklin Road hill instead.  I ran the remainder, and a cold blast in the shower and some elevation seemed to do the trick, as I felt 100% the next day.

The best parts of the run?

• Running past the spot at 6km where my knee went into shutdown - without a niggle!
• Having a laugh with another runner about how hard it was to get yourself in a phone shot.
• Running past a very old lady in a wheelchair sitting out in the sun - her face totally lit up when she saw me and she said "I used to run!"  I responded with "It's fun isn't it?", and with the utmost enthusiasm she replied "I used to love it!"  Aww...

Are you hesitant to run where you once got injured?

What were the best moments from your runs this week?

Spot The Difference

If you can spot the difference, you'll guess what I bought myself this weekend :)

Saturday was one of those rainy days where you sit around the house getting agitated, so I went for some retail therapy at my local Shoe Clinic.  I tried on a couple of pairs of shoes....

(upon which I will write notes right here and now so I don't get them all mixed up)

• I liked the turquoise Mizuno Wave Enigma 3 - more cushioned than my Wave Rider 16's but lighter
• I didn't mind the Ascis Gel Nimbus - but they felt different on my foot.
• They're getting a pair of Mizuno Ascend 8 trail shoes in for me - I have tried these on in another store (Athlete's Foot) and liked them very much - shall I buy some?
• I was wanting to try the Mizuno Wave Sayonara's but they're not in New Zealand yet :( 
• But I see them promoted on the Australian Mizuno site, so hopefully they are on a ship in the Tasman Sea or something...

So, back to the shopping...

I saw the Polar watches by the counter and something prompted me to ask about the Polar HRM that goes with the Nike SportWatch.  Lo and behold, it was right beside him and quite affordable too, especially with my $50 loyalty reward, so out came the plastic and I skipped home all happily retail therapied.

My long run on Sunday looked like this:

Except I did something wrong and it didn't record my distance and pace (around 12km).  When you do it right you get a cute graph of your pace, elevation, and heart rate too - fun!

That peak at the end of the graph is when I power walked up The Steep Hill, where my HR maxed for the day at 177bpm.

Right - off to work out my training zones!
What is your experience with heart rate monitors?  I had a Timex Ironman one for a while, until the watch strap fell apart due to old age.

My Quarter Half Marathon

First of all, a big thanks to all who gave their advice on half-marathon training a couple of posts back!  I have decided to keep following the book I have been all along (Fishpool), where the longest run is 11 miles.  The upcoming weeks in this plan look achievable in my post-injury condition (I still get a few niggles and don't trust my leg 100%), whereas the distances in Paula's plan were looking too high-risk too soon for me.  Decision made!

Yesterday's long run called for an easy 10km, so I decided to run part of the actual half-marathon course.  I want to get familiar with the last few kilometres so I can easily gauge how fast to run them on the day - and also so I don't end up being like a child who keeps whining are we there yet?!  It is easy to think that once you come off the Harbour Bridge it is a quick run to the finish line, but there are quite a few twists and turns that take you the long way round - but thankfully it is all flat!

I ran my way through the streets of Ponsonby to the point where the course exits the bridge.  At this point there is just over 5km or about 1/4 of the race to go.  To be honest I felt awful!  It was 3pm and I hadn't really eaten much that day, or drunk many fluids, and there were a few uphills which sucked what little energy I had.  However I survived, as you do, and felt a lot better once I got down to Curran Street and the water's edge (4km mark)

It's a nice run around under the northern end of the bridge, and alongside Westhaven Marina:

Deceptively close to the finish line you turn and run another 2.5km out past Silo Park and back alongside the Viaduct to finally reach the finish line down Fanshawe Street.  I've got to say, I felt a little rush of adrenaline running along there!

However I held back as I still had to run home.  I stopped to refill my water bottle in preparation for the climb up Franklin Road, my first major hill since my ITB flared up.  I managed to run all the way up, but it was such a struggle compared to how it used to feel.  It just goes to show how beneficial a few hills are in your training!

In total I ran 12.2km - more than planned, but it sure felt great and best of all there were no niggles.  So although I ran quarter of the half marathon course, I really ran half a half marathon didn't I?

How was your long run this weekend?
Do you like to recce your race course, or leave it as a surprise? I don't usually check out trail race courses because they are usually in such out of the way places, but the HM course is so close to home.  

Trail Running in the City

A while ago when I was shopping for trail shoes, the salesperson asked me where I did my trail running.  I replied that I did a few organised events, otherwise most of my off-road running was around town.  I don't think he really believed me, but it is true!  Even though I live in the centre of a city of 1.5 million people there are plenty of areas to run off pavement.  You just need to know where to go.

I managed to run 9.5km today (thank you ITB!) and a lot of that was off-road.  After a couple of k's of pavement and grass verges, I ducked down some steep steps into Jagger's Bush:

 My spirits instantly soar as soon as I hit this little oasis - it is short, but sweet!

I emerged at the sports field, ran around the crunchy gravel track, then crossed Meola Road into more bush - this time alongside the water's edge and a tangle of mangroves:

I introduced my immaculate white Wave Riders to some lovely mud, then it was out onto some open grass with a track - obviously somebody else runs this route!

At the tip of this peninsula Meola Reef runs right out into the harbour - it is actually an old lava flow and you can walk all the way out there when the tide is low:

Not today though - instead I continued around the peninsula and returned home via Western Springs park.  No pics from there today though, so that can be another story!

So many city parks are linked by great running routes, allowing you to reduce the amount of pavement you pound.  I keep discovering more and more of this secret network as my distances increase and I venture further.  I thought I knew Auckland well - until I started running!

If you have a choice, which route do you prefer to take - the trail or the pavement?

Half Marathon Training Plans

My big running goal this year is to run my first half marathon, and I've entered the adidas Auckland Half Marathon in early November.  This year it sold out in a record 8 days, so I'm glad I got in!

At the moment I am looking at training plans and there are tons available from so many different sources - running books, running magazines, running websites, online coaching, etc.

And then there are the different levels of training plans too - run to finish, run to a PR, or run to win (lol!).  This will be my first half so I don't have a PB to beat, but I don't want to merely aim to finish.  A lot of run to finish plans seem to be aimed at total beginners - like the non-runner who signs up for a charitable cause or a Friday night dare and then thinks: "Gee, I better do some running, where do I start..."  Not that there is anything wrong with that, in fact I admire anyone who does, it's just that I have been running for 18 months now and 'just finishing' seems under-ambitious to me.

I would like to train for a time goal estimated by the McMillan calculator from my 10 km PB.  I haven't run a 10 km race recently, but did run a 5k last weekend.  Going by my 5k time of 28:39, the McMillan calculator it gives me a guesstimate of 2:12.

Before my injury I had a few training plan options bookmarked, but post injury they are looking seriously ambitious.  I've had to cut back my expectations a lot as I'm just not ready to jump into long runs yet.  To be honest I'm pretty gutted about this and it has taken a while to accept. Especially as my previous prediction time was 2:04 (and I was harbouring a secret ambition to run under 2 hours...)

I need to start at a level where my long runs are between 5-10 k, so I'm considering following a 10 k plan to begin with, then merge like a zip into a half-marathon plan.

Paula Radcliffe's 'new intermediate' training plan for the 10k starts around the level I want, and if I cut a couple of weeks out (the 10km taper ones), that and the HM plan brings me exactly to Sunday 3 November. As long as I stay injury-free of course...

What I like about Paula's plan is that she schedules in strength training days and cross training days - something I need reminding of!

Rest day + core strength exercises and stretches!

It also suits me that it starts with four days per week and builds to five.  But the mileage does increase considerably, and I am concerned that there are no cut-back weeks - I think these are important for me post-injury.

The final weeks have long runs of 12, 12, 13, 14, 14, 13 and 10 miles

 Maybe I should stick to the plan in the book I have been following all along, where the final weeks are 10, 11, 8 miles:

Where oh where is the perfect half marathon training plan?!  I suppose I will just have to see how my ITB behaves.
Which training plan did you follow for your first half marathon?  As you can see I am still open to recommendations!
At the end of the day I want to a) run all the way, and b) finish happy with my effort, so c) next time I will have a time to beat!

Race Report - Unitec Run Series #1

Today I jumped in the deep end and did a 5km race!  Lately I have been running 30 mins with no ITB problems so I decided to enter the first race in the Unitec Run/Walk series, thinking I was 'just going to take it easy'.  That is much easier said than done in a race!

The Unitec Run/Walk series is the official lead up series for the adidas Auckland Marathon/Half Marathon/Quarter Marathon, and I was expecting a bigger turnout than there was today.  But it was a cold windy Sunday morning and so I suppose it was only the craziest most intrepid runners who turned up.

I shed my outer layers and as I dumped them on my husband I thought I was going to freeze wearing just a skirt and T-shirt, but was OK once I started running.  I really don't like getting hot when I run so I always tend to under dress, but today I could have done with some long sleeves and long tights.

The course was a 2.5km loop around the Unitec Campus in Mt Albert, and you run 1-4 laps depending on the marathon event you are entered in.  There was a lot of gradual downhill (nice) and a couple of steeper but short hills towards the end of the lap (not so nice), so it was quite a good course really.  On the second lap I found the steepest hill hard going and briefly thought of walking, but I concentrated on my breathing instead and that got me through.  Once I recovered from that I felt strong to the finish, which just goes to show that most of it is all in my head!

My main aim was to run under 30 mins, my hopeful aim was to run under 28 mins, and I achieved somewhere in between at 28:39 - that's a PB for me so I'll take it!  The stats - average pace 5:45, 18/125 females and 62/215 overall.  My SportWatch recorded 4.98km, so I guess cutting all those tangents saved me 20 metres!

Today I had the pleasure of meeting another local blogger - Jody from kreacher's little corner.  She's much speedier than me and finished as 6th female - awesome stuff (and great to meet you Jody, I look forward to many more!)

After the race we were supplied with bagels, bananas and Powerade, and most people were in a bit of a rush to getaway as it was cold and windy.  When I got home I untied my shoelaces and there was my timing chip still attached - I had totally missed the drop off box.  Just as well we don't live too far away...!

Overall it was a good race, except the person at registration didn't give me my change so I paid dearly for the race (OK - I didn't realise at the time, but I wasn't the one on duty...), and I think the transponder return box should be more obvious as idiots like me completely forget in their post-race daze.  Total sport have a great system where you can't exit the finishing corral without handing it in, and that really suits my mental state after a race!

The next race in the series for half-marathon entrants like me is a 10km in 3 weeks time.  Since my leg is behaving nicely with no niggles, I expect to be there!

Did you race this weekend?
Were you at Unitec too?
Did you get a PB?

Preventing my ITB Problem

Without wanting to tempt fate, I think I am recovering from my ITB issues.  I have run 30 minutes with no pain at all, and I feel very few niggles at other times.  But I am continually nervous when I run - I don't trust my leg yet and I'm sure my ITB could flare up again under stress.  In other words, I'm still taking it easy.

While I recover I've been looking at causes of this problem in the first place.  If I can identify the cause I can reduce the chances of it ever happening again, right?  Here are a few things I've pinpointed:

Worn out shoes
When I got home on that day I checked my running shoes, and I'm embarrassed to say they looked like this:

I thought I was checking them regularly, but obviously not regularly enough.  Either that, or they wore down real quick in the last week!   When my Physio saw them he said rather politely "yeah, they won't be helping...". So I went out the next day and welcomed a pair of Mizuno Wave Rider 16's into my life.

Recent increase in mileage
The first thing my Physio asked me when I went along to see him was if I had increased my mileage recently, and I didn't think I had.  To be honest I had been without my Sportwatch for a month and didn't have actual stats.  I bought a diary, worked back over my schedule, and discovered that in the week prior to my injury I had run more than usual - including the hardest race in my life!

Muscle imbalances
My Physio noticed I had weak glutes and tight hip flexors, so I've worked hard on getting them to function properly and keep my pelvis and core stable as I run.  Now I can feel new muscles, and I feel stronger and more efficient when I run.

Pavement slope and hard surfaces
I have a habit of running on the left side of the road when I run out and back, so the pavement slope is the same in either direction.  I should alternate this - or better still keep off the pavement wherever I can, as it is the hardest and nastiest surface to run on.

No warmup/cooldown
I know, so naughty.
I warmup and cooldown before and after speedwork, but not for my usual easy runs.  My Physio told me to walk for 5 mins before running, so I'm going to be a good girl and do as I'm told.  Also, instead of a sporadic stretching routine, I have committed to a regular one by writing it into my training plan!

Excessive hills/downhills
I don't think I had been overdoing the hills, but my race the week prior to injury did have some biggies!

Also, the day of my injury I ran down the Franklin Road hill, and it felt really odd for some reason - sort of jarring and uncomfortable.  Maybe this was a sign, or maybe it wasn't, but I will be wary of that feeling in the future because about 15mins later my ITB was yelling at me!

So - that's my list of potential causes.  Whether it was one thing or a combination I will never know - unfortunately most of them are of the totally-obvious-and-should-know-better type!  I.e: avoidable.  Lesson learned.

If you've had a sore IT band or other running injury, did you manage to pinpoint the cause?  
Can you think of any other causes I should be thinking about?

Dreaming of Running

For the last week I've been for short runs every second day, increasing the duration by 2 minutes each time - I'm now up to 21 minutes!  

Although I enjoy being able to run again, even if it is only for a short time, I really dream of those longer runs where I extend my immediate boundaries and explore new parts of the city again.  I came across this draft post of such a run before I got injured, which only serves to fuel the fire.....

My 8k steady run recently took me along Ponsonby Road, through historic St Mary's Bay, and down the steep steps of Jacob's Ladder, where I had options.  Right towards Victoria Park and the city, or left towards the motorway overpass - I chose left:

At the end of the overpass I emerged to this view, and descended the stairs to run around the waterfront drive:

It was a beautiful day - and there's something special about running next to the water, isn't there?  

I'm going to be running over that distant harbour bridge in November during the Auckland Half Marathon, and kind of gulp every time I look at it, but then I remind myself it is only 33m elevation - a walk in the park!

I continued around Westhaven Marina and under the southern end of the harbour bridge.   

Auckland CBD admidst a maze of masts

Then it was a climb up Shelly Beach Rd to Herne Bay, and a zig-zag home through city streets.  A route to remember.

Sigh - I really miss my running adventures, and can't wait to start plodding the pavement big time!
Patience, patience.....

Things To Do When You're Injured #3

#3 - Keep Exercising!

The first thing I did once I knew I had injured my ITB, was ring the physiotherapist I went to last time.  Not only because he is a general all-round nice guy, but he also runs.  He understands without question how important it is for world peace that this middle-aged mid-pack runner gets back to running as soon as possible!

He did a few tests and prescribed me stretches (hip flexor, gluteal) and strengthening exercises (clam sets) to help my recovery and correct my particular muscle imbalances.

 I've been really good at doing these twice a day (really good meaning I've only missed them twice!)  I look forward to my daily time on the mat so much that I take the opportunity to work on a few other areas as well - like my core and upper body.  I love doing dead bugs:

and single leg bridges:

And my foam roller is practically my best friend.  From now on it's coming on every holiday with me:

To help improve my upper body strength I bought some dumbbells, and I've been having fun with those too:

Last year when I had my month's free gym membership, the muscle tone in my arms improved from zero to passable fairly quickly, so I hope to get back there again.  I also invested in this book which I really recommend - Weight Training for Running:

Each week I try to make it along to a Lululemon Yoga session.  I really enjoy them, and they're an invigorating start to the day!

By the way - I went in there yesterday to find some yoga trousers and they happened to be on sale - whoops, danger time!  I walked out with a cute running jacket, T-shirt, underpants and a headband....  I can't believe how much money I've spent on running while not running!

There is good news on the horizon for my budget though - I ran!  I did 15x 1 min run/walk repeats with no niggles at all.  After a recovery day (hehe!) I ran 20x and just about couldn't stop myself.

Fingers crossed this will be the last of my Things To Do When You're Injured posts*!

(*  I hope I'm not speaking too soon!)

(PS - thanks to my patient Mum who is visiting for taking the photos!)

Baby Steps

My Physio suggested I go for a short run/walk on Sunday - on the flat, run 1 minute, walk 1 minute, 15x, with a good warm up and cool down.

So I did.  I was champing at the bit to go, and to try out my new shoes!

I ran for 9 repeats, until my lateral quad began to tighten slightly above the knee.  It was only slight, but I took it as a sign to stop.  It probably didn't help that it rained on me and my running capris froze.

There will be other days.
There is no sense pushing.
If I did 15 repeats I might have aggravated it and be really annoyed.
Instead I did 9 repeats, tonight my knee is behaving, and I am only slightly annoyed.
Baby steps...

*****

Update:

I had another physio session tonight, and my naughty lower quad got a really tortuous massage and acupuncture - ouch!  He is not too worried that I didn't complete 15 repeats, and I get to run on Friday again, stopping only if I get pain.  Yay!

I can't wait, this no-running is starting to get to me.  The first week I didn't mind as it was cold, wet, and windy.  But lately I've felt unmotivated, blobby and a bit down. Obviously in need of endorphins!

Things To Do When You're Injured #2

#2 - Read about Running!

Instead of running, I've been using my downtime to read about it instead!  I've raided my bookshelves, visited the library, and ransacked the bookstore for running reads to satisfy my obsession and keep me motivated while resting.   These books where found lying around the lounge while tidying up - triple that pile to include the reads on my bedside table, in the office, at work, or in my handbag!

I had been reading all about half marathons and was in the process of trying to choose a training plan.  But when you can't run, doing that became the ultimate frustration - I started getting tetchy!

Instead, my favourite books at the moment tend to be those that take my mind off my own problem and transport me into another runner's world.  Like Malcolm Law's book 'One Step Beyond', about running seven of New Zealand's Great Walks in seven days (I've read it twice now!).  Or Lisa Tamati's stories of her ultramarathons around the world in 'Running Hot'.  Or some classic Dean Karnazes - I loved 'Run!' and currently I'm whizzing my way through his '50 Marathons in 50 Days'.

Although these books tend to exponentially increase my bucket list, they also motivate me to get down on the floor and do my prescribed exercises.  I've been so good my physio said I could try a run 1 min/walk 1 min x15 on Sunday.  I'm excited about that, but nervous too - wish me luck!

How was your first run back from injury? (I'll tell you Monday...)
What's your favourite running read? (atm it's Mal Law's One Step Beyond.  Check out the link on my sidebar if you want your own copy!)

Things To Do When You're Injured #1

#1 - Go Shopping!

Going shopping in your favourite running stores is sure to cheer you up when you get injured!  Well, it did for me - here I am guilty as charged:

It has started to get cold around these parts, so a new pink Adidas t-shirt and black Nike capris were needed.  And I picked up a couple more pairs of Experia socks as I have been loving the turquoise pair I bought recently.

I bought a SPI belt because I think it is really handy, and chose the reflective version as sometimes I have to run after work and it starts to get dark by the time I get home.  I also splashed out on some pink 2XU compression socks, and some dumbbells because I thought they were cute I should start improving my upper body strength:

I have been trying on shoes for a while as my others really need replacing and are probably the cause of my injury in the first place.  Shoe Clinic kept steering me into Mizuno Wave Riders so I finally stopped procrastinating and bought them too:

They are very comfortable, and I like the way the sole at the heel tapers - I always felt this part stuck out too much on my Supernova's.  I've heard a lot of comments from runners who love their Wave Riders too.

So there we go - a bit of retail therapy to supplement the physiotherapy.  Now all I need is my IT band to get better so I can use them!