Stimulated by discussion on another recent BMMC Blog on the role consistency plays in improvement (see Scambullants recent treatise on C+R= Imp), I started to realise that while everyone understands the relationship between consistency and performance, we all actually have our own definitions of what consistency is.
The word Consistency I believe is one of the most misused words in the English running lexicon. Albeit, while ones person’s consistency is another person’s overtraining (apparently), I thought I would attempt to develop a runner’s bench mark of consistency that could help in the application of this term in relation to running in the lower Blue Mtns – so here goes.
In his book, “De Castella on Running” (a 1980’s running bible to me) the great man himself, Deek, puts his careers success down to being relatively injury free due to “many years of consistent running” – what did he mean? On page 116 he goes on to say he went 1,000 consecutive days of running in his running diary before he had a day off running – 1,000 days!
Or you could read Laurie Lawrence’s book about Australias ONLY Olympic Gold Medal at the 1984 Games, won by a 17 y.o. kid named John Seiben in the 200m fly and WR time from Lane 8!
Seiben said before the race he was just happy to be in the Olympic final, that was before Lawrence got to him seconds before he got on the blocks and whispered something in his ear..... “then I realised I would win” says Seiben, going on to swim past the entire field in the last 25ms of that race. What did his coach say that inspired him? He said “You haven’t missed a training session in 3.5 years”- yep, again more than 1,000 days of training appears to be a standard!
Again, I quote an interview with Haille Gebreselassie the day after he set a marathon WR (2h3m59s) where he said, “I didn’t run this morning as I was a bit stiff”, followed by “ I can’t remember the last morning I didn’t run, don’t worry I will be out running this afternoon, I won’t be missing another session like this morning”.... I am guessing he too is a 1,000 dayer!
You may say, yeah but I am not Deek, Haille or Seiben..... and the answer is “of course you’re not, you probably haven’t done your 1,000 days yet”.
So there you have it, a bench mark of running consistency drawn from undisputable empirical evidence.
As for me this week, the less said the better, I will just ask one question; “excuse me Mr De Castella, does 2 out of 7 days running count as consistent?” (No I’m sure he would say)
Monday, April 27, 2009
Friday, April 17, 2009
Sleep on "The Worlds Best Excuses" -Version 2
Prefacing this entry with the fact that I am no model citizen when it come to excuse making, a lot has been said recently about excuse making for missing training.
If one wrote a book on the subject of excuse making Im sure it would be a lengthy book and require an immediate reprint if sold solely in the Blue Mtns at the moment - I could even contribute a good chapter titled: how to deliver an early morning excuse via SMS (and then go running with Gareth anyway)
Some prefer to use the truth when making up excuses for not turning up to training, such as "couldn't be stuffed, I'm too lazy, or I'm on holidays so don't need to run at 5:30 am". It tends to be the honest excuses that get the most criticism, why is that?
While on the other hand, the more imaginative and creative excuses (the ones made of B.S) are often digested hook line and sinker as palatable reasons for random no shows, for example 'this alien landed and stole my running shoes'.
So I would like to start an official register of imaginative excuses that can be used when deciding to be somewhat economical with the truth when making an excuse, this will at least make it more entertaining for those regularly in receipt of excuses (like the Scam- again no model citizen, but generally a reliable dude).
Registered Excuses:
1: I don't want to improve my times, so I will sleep in today
2. I ran yesterday, so obviously I wont be running 2 days in a row
3. I like to train at Vo2 Max every session, all session, and you run too slow [or fast] for me to maintain my Max
4. I didn't get home until 9:30 pm last night so I might give it a miss
5. I think training has taken me as far as it can, I'll just use visualization from here on in
6. I have a girl friend now (or new pet) so running isn't a priority
7. Its too hot, too cold, too dark, too wet, too early or late, its too dry or windy, its too humid or sunny, its too foggy, the snow is too deep, the rivers too wide, the flood too angry, the bush fire is moving too fast and may cross our path,
7.a Any excuse related to season, weather or terain
8. The National Park is closed, or that run is in the Catchment Area
9. That run technically includes an illegal route (ie private property)
10. I will be driving to Lismore or Newcastle until further notice
11. I have another event on, including: wedding anniversary, a "close" family event, a "recognised" religious event(NB: attempting to plan a 3 peaks expedition on your wedding anniversary is not recommended OK)
12. and from Mister G a direct quote:..."Some sort of excuse about having warm company under the doona on a cold morning (aka semi-retirement)...."
13. [other excuses here]
Part 2 to blog, this weeks running;
- Ran two laps of Kedumba with Mister G, the Scam and J-Glen on Saturday, ascent 1: 45m 30sec, ascent 2: 41m 20secs (a lot of NF 100 animals out on course familiarization exercises), followed by
- 20km time trial in the National Park on Sunday with a cohort of the Blue Mtns elite cross country runners/ triathletes on a run promoted as their "easy" sunday morning run, ahhh to be 18 years old again!
- Weeks totals, 107k running, 5km swimming, ride nil
If one wrote a book on the subject of excuse making Im sure it would be a lengthy book and require an immediate reprint if sold solely in the Blue Mtns at the moment - I could even contribute a good chapter titled: how to deliver an early morning excuse via SMS (and then go running with Gareth anyway)
Some prefer to use the truth when making up excuses for not turning up to training, such as "couldn't be stuffed, I'm too lazy, or I'm on holidays so don't need to run at 5:30 am". It tends to be the honest excuses that get the most criticism, why is that?
While on the other hand, the more imaginative and creative excuses (the ones made of B.S) are often digested hook line and sinker as palatable reasons for random no shows, for example 'this alien landed and stole my running shoes'.
So I would like to start an official register of imaginative excuses that can be used when deciding to be somewhat economical with the truth when making an excuse, this will at least make it more entertaining for those regularly in receipt of excuses (like the Scam- again no model citizen, but generally a reliable dude).
Registered Excuses:
1: I don't want to improve my times, so I will sleep in today
2. I ran yesterday, so obviously I wont be running 2 days in a row
3. I like to train at Vo2 Max every session, all session, and you run too slow [or fast] for me to maintain my Max
4. I didn't get home until 9:30 pm last night so I might give it a miss
5. I think training has taken me as far as it can, I'll just use visualization from here on in
6. I have a girl friend now (or new pet) so running isn't a priority
7. Its too hot, too cold, too dark, too wet, too early or late, its too dry or windy, its too humid or sunny, its too foggy, the snow is too deep, the rivers too wide, the flood too angry, the bush fire is moving too fast and may cross our path,
7.a Any excuse related to season, weather or terain
8. The National Park is closed, or that run is in the Catchment Area
9. That run technically includes an illegal route (ie private property)
10. I will be driving to Lismore or Newcastle until further notice
11. I have another event on, including: wedding anniversary, a "close" family event, a "recognised" religious event(NB: attempting to plan a 3 peaks expedition on your wedding anniversary is not recommended OK)
12. and from Mister G a direct quote:..."Some sort of excuse about having warm company under the doona on a cold morning (aka semi-retirement)...."
13. [other excuses here]
Part 2 to blog, this weeks running;
- Ran two laps of Kedumba with Mister G, the Scam and J-Glen on Saturday, ascent 1: 45m 30sec, ascent 2: 41m 20secs (a lot of NF 100 animals out on course familiarization exercises), followed by
- 20km time trial in the National Park on Sunday with a cohort of the Blue Mtns elite cross country runners/ triathletes on a run promoted as their "easy" sunday morning run, ahhh to be 18 years old again!
- Weeks totals, 107k running, 5km swimming, ride nil
Wednesday, April 1, 2009
Wollemi Traverse on Hold to Sept. 2010
Following the 'distraction' of running over the last few months, I have decided to put on hold the first ever traverse of the Wollemi NP from the Upper Hunter to Bilpin until Sept 2010.
While the planned Traverse was THE reason I decided to enter the 6 Foot Track in January (marathon training was going to be my way of ensuring I'd be fit enough to complete the traverse), as it turns out running distracted me far too much during Jan & Feb from preparing properly for the traverse(in a serendipitously positive way of course).
Following a poorly executed food drop into the Central Wollemi last thursday (including 6 painful hours on a Mtn bike and missing the position by 5-7 kms), I realised I wasn't ready in many ways for 14 days solo in the most rugged Wilderness area in NSW, particularly given I was not organised.
So,the Traverse can wait 18 more months - but going back out and picking up the food drop is another story yet to come.
Most notably this week was a bush walk with the Scam to try and find Tesselate Hill that lies at the back of Mt Irvine (near Mt Wilson). Unfortunaley, when we got out of the car, someone (who will remain nameless in this Blog)had forgotten the map! Luckily we were confident enough to walk off into remote wilderness with no map, relying only on our gut instincts of a homing pigeon, our wits and very basic bush skills.
As for running, two easy weeks followed the race, and then one really easy week while away for work in Brisbane, where I am blogging from. Runnning in a CBD is horrible, makes you appreciate the clean air and fire trails of the Blue Mtns.
Time to start training again, with some big races coming up- just need to work out what they are?
While the planned Traverse was THE reason I decided to enter the 6 Foot Track in January (marathon training was going to be my way of ensuring I'd be fit enough to complete the traverse), as it turns out running distracted me far too much during Jan & Feb from preparing properly for the traverse(in a serendipitously positive way of course).
Following a poorly executed food drop into the Central Wollemi last thursday (including 6 painful hours on a Mtn bike and missing the position by 5-7 kms), I realised I wasn't ready in many ways for 14 days solo in the most rugged Wilderness area in NSW, particularly given I was not organised.
So,the Traverse can wait 18 more months - but going back out and picking up the food drop is another story yet to come.
Most notably this week was a bush walk with the Scam to try and find Tesselate Hill that lies at the back of Mt Irvine (near Mt Wilson). Unfortunaley, when we got out of the car, someone (who will remain nameless in this Blog)had forgotten the map! Luckily we were confident enough to walk off into remote wilderness with no map, relying only on our gut instincts of a homing pigeon, our wits and very basic bush skills.
As for running, two easy weeks followed the race, and then one really easy week while away for work in Brisbane, where I am blogging from. Runnning in a CBD is horrible, makes you appreciate the clean air and fire trails of the Blue Mtns.
Time to start training again, with some big races coming up- just need to work out what they are?
Sunday, March 15, 2009
Victory in 6 Foot Track!
3 Hours 15mins 25 seconds
Well the time above tells the result, and I must say it did shock me a bit as well.
Woke at 5am for breakfast, then back into bed until 6:15am then left for race at 6:30am with my support crew, Dr N. Johnson and Professor Peter- great company and great humor was enjoyed on way to race. Slowly walked to the race start up the raod to Explorers tree where I got a stitch and was passed by many.
As I stood in the starting area, I went over the race plan, and the long runs logged in preparation - surely no one else had been through what I had in the last 3 months. The starters gun cracked and we took off down Nellie's Glen, one runner took off (M.R) and was out of sight by the time the road leveled out, oh well, just run your own race I thought. Was joined by another member of the Blue Mountains Marathon Clinic and Warrimoo resident, Andrew Lee - who graciously gave way on the singles track down to river.
Hit the river in 62 mins, 53 mins for KOM to Pluviometre (1hr 55mins accumulated), 1hr 19mins to finish (3h15m25s accumulated). Passed the haire (M.R) at bottom of Mini Mini saddle and then ran my own race from there. 13.8kms/ hr overall pace.
One of the best things was carrying a 600ml Mt Franklin water bottle the entire way and filling it up at every 2nd water station (courtesy of the RFS) and sticking to one gel every 30mins (set on watchs timer). 3 cups of water, 1 cup of High 5 at every station.
When I got to pluvi i estimated I would be at least 3-5 mins up, and then concentrated on drinking and running within my self. 99% of it was strength-endurance, aerobic running, with the water bottle in the hand making me concentrate on a sustainable 'training style' pace. Thanks to the Dr Johnson (and his Beijing University counterparts) for the scientifically based advice to drink 600-700ml per hour, and for following the instructions on the back of the Endura Gels sachets. Advice based on simple guidelines, but usually not followed.
The finish was, emotional, I love winning and didn't start counting my chickens until I was running down to Caves House. At 13ks to go I thought I can runn 13ks hard no matter what happens. With 7.1ks to go (road crossing) I worked out that if I ran at least 4min/ ks I'd be finished in 3hrs 15mins? - what the? surely my tired mind had miscalculated something.... any way hammered to the finish on adrenalin and finished with a big jump over the line. I stood there in the finish area just soaking it up and comprehending what i just did - 8 mins off the record, C'mon!!! Hung out with Margaret and Mr Trotter at finish (local friends) and then was met by my support crew.
Anyway, need to look at new challenges now.......
Well the time above tells the result, and I must say it did shock me a bit as well.
Woke at 5am for breakfast, then back into bed until 6:15am then left for race at 6:30am with my support crew, Dr N. Johnson and Professor Peter- great company and great humor was enjoyed on way to race. Slowly walked to the race start up the raod to Explorers tree where I got a stitch and was passed by many.
As I stood in the starting area, I went over the race plan, and the long runs logged in preparation - surely no one else had been through what I had in the last 3 months. The starters gun cracked and we took off down Nellie's Glen, one runner took off (M.R) and was out of sight by the time the road leveled out, oh well, just run your own race I thought. Was joined by another member of the Blue Mountains Marathon Clinic and Warrimoo resident, Andrew Lee - who graciously gave way on the singles track down to river.
Hit the river in 62 mins, 53 mins for KOM to Pluviometre (1hr 55mins accumulated), 1hr 19mins to finish (3h15m25s accumulated). Passed the haire (M.R) at bottom of Mini Mini saddle and then ran my own race from there. 13.8kms/ hr overall pace.
One of the best things was carrying a 600ml Mt Franklin water bottle the entire way and filling it up at every 2nd water station (courtesy of the RFS) and sticking to one gel every 30mins (set on watchs timer). 3 cups of water, 1 cup of High 5 at every station.
When I got to pluvi i estimated I would be at least 3-5 mins up, and then concentrated on drinking and running within my self. 99% of it was strength-endurance, aerobic running, with the water bottle in the hand making me concentrate on a sustainable 'training style' pace. Thanks to the Dr Johnson (and his Beijing University counterparts) for the scientifically based advice to drink 600-700ml per hour, and for following the instructions on the back of the Endura Gels sachets. Advice based on simple guidelines, but usually not followed.
The finish was, emotional, I love winning and didn't start counting my chickens until I was running down to Caves House. At 13ks to go I thought I can runn 13ks hard no matter what happens. With 7.1ks to go (road crossing) I worked out that if I ran at least 4min/ ks I'd be finished in 3hrs 15mins? - what the? surely my tired mind had miscalculated something.... any way hammered to the finish on adrenalin and finished with a big jump over the line. I stood there in the finish area just soaking it up and comprehending what i just did - 8 mins off the record, C'mon!!! Hung out with Margaret and Mr Trotter at finish (local friends) and then was met by my support crew.
Anyway, need to look at new challenges now.......
Monday, February 23, 2009
Zulus Vs Spartans?
I have always been fascinated a bit by military history, not only Generalship and tactics, but also by soldiering. Who were the best soldiers? Zulus, Spartans or others? who was was the best General? Nelson, Shaka, Bonaparte, Khan?
More intersting is whats the connection between this topic and a running blog anyway?
Well, as runners we all like to think we are a bit 'tough', and that we're "hardmen" just because we train a few hours a week and put up with a few things that our decadant Western lifestyles dont require us to endure.
So, to pass some of the miles on Saturday morning whilst in the rain, probably day dreaming as I run up the fire trail in the rain and dark, my imagination drifted towards the topic: who were really harder: Zulu Warriors or Spartan soldiers.
The Zulu warriors were renowned for being able to run a marathon barefoot across the savannah, fight a battle (and win), then run another marathon home. They were fearless and courageous and trained relentlessly to win war!
The Spartans, also great runners and professional soldiers, were chosen at birth to be warriors, if they displayed weakness as an infant they were cast aside as scraps for the dogs. They trained everyday and were equally fearless and skilled at warfare.
Both forces won major battles against the Greeks and British despite impossible odds and with inferior weaponry because of physical toughness and preparedness.
As i ran and thought about my 'precious' little body I put my running into some form of historical warrior perspective. I then felt comforted that if I did break down, whats the worst that happens.... I go home, take a shower and lifes OK - I dont get speared in the pancreas (a Zulu way of saying you aren't good enough).
Anyway, enough ramblings, a good week, same as last week but a few more ks. NB was Tuesday 10 x 1 milers on the track on 6min cycle all on exactly 5m 20secs/ mile. Sunday was with Dr phils brand new race flats with no socks and through 12 flooded creeks and fire trails - the poor good Dr Phil got "blisters" and lucky the Zulus didnt hear him mention this fact.
More intersting is whats the connection between this topic and a running blog anyway?
Well, as runners we all like to think we are a bit 'tough', and that we're "hardmen" just because we train a few hours a week and put up with a few things that our decadant Western lifestyles dont require us to endure.
So, to pass some of the miles on Saturday morning whilst in the rain, probably day dreaming as I run up the fire trail in the rain and dark, my imagination drifted towards the topic: who were really harder: Zulu Warriors or Spartan soldiers.
The Zulu warriors were renowned for being able to run a marathon barefoot across the savannah, fight a battle (and win), then run another marathon home. They were fearless and courageous and trained relentlessly to win war!
The Spartans, also great runners and professional soldiers, were chosen at birth to be warriors, if they displayed weakness as an infant they were cast aside as scraps for the dogs. They trained everyday and were equally fearless and skilled at warfare.
Both forces won major battles against the Greeks and British despite impossible odds and with inferior weaponry because of physical toughness and preparedness.
As i ran and thought about my 'precious' little body I put my running into some form of historical warrior perspective. I then felt comforted that if I did break down, whats the worst that happens.... I go home, take a shower and lifes OK - I dont get speared in the pancreas (a Zulu way of saying you aren't good enough).
Anyway, enough ramblings, a good week, same as last week but a few more ks. NB was Tuesday 10 x 1 milers on the track on 6min cycle all on exactly 5m 20secs/ mile. Sunday was with Dr phils brand new race flats with no socks and through 12 flooded creeks and fire trails - the poor good Dr Phil got "blisters" and lucky the Zulus didnt hear him mention this fact.
Monday, February 16, 2009
Rain Vs Heat?
A good consistent week of training that will reap benefits next month, more kms of "filling up the glass - without over filling it".
Two weekend long runs this wek as I felt fit enough and light enough to handle backing up. Sat was Glen to Wood - Spring with Dr Phil for the first 45 mins (and a guy called Zac who we stumbled upon on the oaks FT in the dark and rain with his pance down hanging a pee... very sus, but a nice bloke).
After trying to conserve as much energy on this Saturday LSD, and thinking more about the next days planned run, did 4k swim at Springwood pool (15 X 200s on 3 min cycle - with every one on exactly 2mins 46 seconds, accept the first rep on 2mins 45seconds- gotta love consistency!). On this run I felt like a karate student, not thinking about this run, but about getting through Sundays run "focus your punch through your victim, do not focus on hitting his head" - Hey, it made sense when i was running!
Sunday, yep RAIN at 5:38am!!! headed out in the rain to Faulco point, back to mums etc etc, finished in 4hrs 5mins, with the last 40 mins the real test on the legs up Golf Course Hill, then up the final insult up Bednal Avenue....Worked out this run is proably more than 50ks!!!
Interstingly, was chased by a Range Rover at St Columba's at 8am, when it did catch me, I got a 'Oh, its you Sleep Train, keep going we are looking for vandals'....
Swim: 9ks, Bike 30ks, Run 170+ks and 69.8kgs (Monday morning) with a few small niggles in hammies, and above right shoe lace, but no real sawness.
Two weekend long runs this wek as I felt fit enough and light enough to handle backing up. Sat was Glen to Wood - Spring with Dr Phil for the first 45 mins (and a guy called Zac who we stumbled upon on the oaks FT in the dark and rain with his pance down hanging a pee... very sus, but a nice bloke).
After trying to conserve as much energy on this Saturday LSD, and thinking more about the next days planned run, did 4k swim at Springwood pool (15 X 200s on 3 min cycle - with every one on exactly 2mins 46 seconds, accept the first rep on 2mins 45seconds- gotta love consistency!). On this run I felt like a karate student, not thinking about this run, but about getting through Sundays run "focus your punch through your victim, do not focus on hitting his head" - Hey, it made sense when i was running!
Sunday, yep RAIN at 5:38am!!! headed out in the rain to Faulco point, back to mums etc etc, finished in 4hrs 5mins, with the last 40 mins the real test on the legs up Golf Course Hill, then up the final insult up Bednal Avenue....Worked out this run is proably more than 50ks!!!
Interstingly, was chased by a Range Rover at St Columba's at 8am, when it did catch me, I got a 'Oh, its you Sleep Train, keep going we are looking for vandals'....
Swim: 9ks, Bike 30ks, Run 170+ks and 69.8kgs (Monday morning) with a few small niggles in hammies, and above right shoe lace, but no real sawness.
Monday, February 9, 2009
Feeling like a runner (almost)
5 weeks to go (I think) to 6 foot track!
After a Monday off, the temperatures went back up to the now standard 35 degrees in the Blue Mtns. No runs on Mon, Wed or Friday (excluding mini tri on Fri)
Some hard session, most notably were;
- 3 laps around river on Tue,3rd in 21.55s,
- Thursdays speed session in NP where it was 38.5 degrees upon starting and 34 when finished, the Shogun slowly improving tolerance to the heat each week and in some 3 ounce adidas racing flats
- Friday's Mini Tri in 40 degrees where old scores with former world No. 7 and the property speculator were settled once and for all (your only as good as your last race remember)
Good saturday run out Martins lookout to Lost World as originally surveyed by the Scam who impresed all the Dongas and Doctors with his historical knowledge of the Duck holes role in early steam engine treks over the blue mountains. Apprantly, and according to the Scam, the steam trains use to run up the Gorge to get water at the duck hole, this was before they discovered the railway the aboriginals built on the top of the ridges (this is what my tired mind recalls of his tutorial).
Big run was Sunday mornings run out to Faulco Point (with a memorable sunrise over Grose valley at 6.10am), and then out to Grose Head South, then Winmalee, then back to Douglas Street - all up estimated 48-50ks (longest run ever [exluding grose valley in 1999]), total time running was 4hrs 9mins.
Week totals: run 140ks, swim 7.3ks, ride 90ks and leaned down to 70.7kgs (skinny me)
After a Monday off, the temperatures went back up to the now standard 35 degrees in the Blue Mtns. No runs on Mon, Wed or Friday (excluding mini tri on Fri)
Some hard session, most notably were;
- 3 laps around river on Tue,3rd in 21.55s,
- Thursdays speed session in NP where it was 38.5 degrees upon starting and 34 when finished, the Shogun slowly improving tolerance to the heat each week and in some 3 ounce adidas racing flats
- Friday's Mini Tri in 40 degrees where old scores with former world No. 7 and the property speculator were settled once and for all (your only as good as your last race remember)
Good saturday run out Martins lookout to Lost World as originally surveyed by the Scam who impresed all the Dongas and Doctors with his historical knowledge of the Duck holes role in early steam engine treks over the blue mountains. Apprantly, and according to the Scam, the steam trains use to run up the Gorge to get water at the duck hole, this was before they discovered the railway the aboriginals built on the top of the ridges (this is what my tired mind recalls of his tutorial).
Big run was Sunday mornings run out to Faulco Point (with a memorable sunrise over Grose valley at 6.10am), and then out to Grose Head South, then Winmalee, then back to Douglas Street - all up estimated 48-50ks (longest run ever [exluding grose valley in 1999]), total time running was 4hrs 9mins.
Week totals: run 140ks, swim 7.3ks, ride 90ks and leaned down to 70.7kgs (skinny me)
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