17/365 – run with your feet

While I have been spending a lot of time working on my upper legs with the foam roller I have totally forgotten the most important part of the body for running, my feet. The bottoms of my feet would shoot a jolt of pain every once in a while on today’s run. This made me think of spending abit of time with a tennis ball on the bottom of my feet to release any stiffness that may be there. As runners is the small parts that can be our undoing!

1.7km in 6:53mins and still on time for my sub 20min 5km

Sounds like a plan!

Some of you have asked about my planning towards my training. I have a pretty good idea on how hard to push my body and when to ease back. I also know what my weakness are and where I need improvements. In saying that I have a basic template that I follow and listen to my body on a daily basis. This is all on top of my daily run.

Monday – squat variation / arms
Tuesday – chin ups / clean+jerk
Wednesday – bench / Sled
Thursday – deadlift / chin ups
Friday – shoulder press / arms
Saturday – lunges / sled
Sunday – chin ups / cleans or snatches

I also try and do 2-3 sets of upper back each day and single leg/core work alternating days. I try and row and use kettlebell swings 3-5 days a week as well.

If I feel good I push hard, if I’m feeling abit flat I will take that day easier. It’s all about listening to your body!

Amazing ‘Grace’

Today I reached a goal I thought I would take years to reach. I did a 4:30min Grace. For those of you who don’t know what grace is. It’s a CrossFit Benchmark workout consisting of 60kg clean and jerks, 30 reps as fast as you can. A few weeks ago I got under 8min for the first time. With no specific training for the clean and jerk other than doing the moments 5 or 6 times in the past month I was stoked to get sub 5 mins last week. Speaking to the ‘crossfit guy’ at our gym, who is goin to base camp Everest for alititude training for the open, he manages to do 4:30min grace. This was my motivation going into today’s workout. I wanted to have the best time in the gym. Next week I
Going for 4:15min!

What’s your best grace time?

16/365 – run like a dog

1600m recovery day in 10mins. I took my 7 month old pup along for the run today, we went to a fenced in oval I chucked on my run keeper app and went for a cruisey jog. Not worrying about the speed or time that I was running. In a way today I ran like a dog, if I wanted to see what was going on over the other side of the oval I jogged over, something else caught my attention id run over there. It was a very relaxing and re-energizing run today and I’m looking forward to getting back into the speed orientated run again tomorrow!

Run long, Be strong

15/365 – naturally fit

I never thought about this until today’s run. But I’m sure there’s a time when my natural fitness to run will finish and my trained fitness will take over. I feel I have a bit more to go until I reach the end of my natural fitness. I’m sure that these daily runs are building on my ‘trained fitness’ at the same time. Today was 1500m in 6:08. The speed felt fast as the treadmil sped up but I found my groove pretty quick. I still need to work on my breathing patterns as it can feel abit strange and forced at times.

When the day comes that I reach the end of my natural ability to run and my trAining kicks in, I wonder if it will feel any different?

Have any of you out there felt as if your training has taken over your born ability?

Run long, be strong

14/365 – feeding the calves

Today marks the 2 week mark of running everyday! While some may see this as nothing remarkable, it’s the most consistent patch of running iv done since I can remember. The good news is that it’s still feeling good and I’m continuing to look forward to the next days run!

Today was 1400m and it took 5:44min. The 15km/hr speed is feeling better each day and I think my legs are starting to get into a stride pattern now. My breathing patterns still need abit of work but I’m sure that will come with time.

As I got towards the end of my run and once I finished a felt the blood that had built up in my calves, this was the first time iv felt this but I’m exited that it’s starting to build the endurance into my lower legs as quite often at the start of football season the calves cramp up until if have a base of fitness, hopefully this will correct that!

After my run I did crossfits (www.crossfit.com) WOD of 7 min AMRAP 5 x 30inch box jumps 3 cleans at 100kg. I couldn’t clean 100kg so scaled it down to 80kg(175lb). I got through 7 rounds. I then did 3 sets of 10x single leg squats and 10x20kg KB swings and 10 mins of arms to finish off the workout.

Feeling pretty stuffed at the moment but enjoying the work I do each day!!

Keep the feedback an questions coming!

Run long, be strong!