Written by Administrator
How to ease into running? It feels like forever since I planned a goal, since I ran every day of every week.
Okay, lets be real I never ran every day of every week. But a ran almost every week and at least a few times a week.
I have some exciting news, (aside from the fact that I got engaged!) I have signed up with a running coach.
I kept asking myself "How to ease into running again?" I started last week Tuesday with the assessment, and I was given a training plan. If I am honest perhaps this isn’t the best time to be starting a new running program. My head is all up in the sky with wedding plans and I am in a happy bubble of engagement love.
So last week was a bit of a fail, I worked out 2 times and did a park run. But not nearly enough as what was on my training program.
The goal I set with running coach is to do a PB in my upcoming Soweto Marathon 10km at the beginning of November. With that in mind it means I need to be running every week. The plan is intense. It covers running an average of 24km a week, split into 5km runs that means I need to be running on average 5 days a week. On top of strength, core and body conditioning. My head is clearly not in the game and my legs well they have gone on holiday it seems.
How To Ease Into Running?
The same way I have done it before I just need to START running!
So that’s the plan, although I haven’t run yet this week, I plan to do the following for the rest of this week:
- Wednesday: 3km Run
- Thursday: Run with coach
- Friday: RPM cycling class
- Saturday: 5km Park Run (new one! we are trying Bryanston this weekend!)
Wish me luck Guys! New Goals will be set and hopefully smashed in due course! View my post on The Importance of Love.
Written by Administrator
My second 21km EVER – and I was not ready for it (training wise) and yet I still did it and I finished!
Distance: 21km – BOOM BABY!
Weather Conditions: It was slightly overcast, we started at 6am, but by the time I was coming in the sun was out and it was pretty warm out there.
Parking/Traffic: Directions to the start and where the parking was was a bit of a mess. We met up with other runners all looking for parking down side roads in Pretoria. Thankfully we like to get to a race with enough time so we had time to look for the parking etc. Because I came in late, and well after the 10km runners, leaving the parking was pain-free.
Event Organization: Like the directions, it was a bit of a mess. They had limited hands available to hand out pre-entries and not a lot of structure so there were no clear lines to queue.
Water stations: Well organised water stations and plenty of supplies, especially since I was at the back of the pack, by the time I came through the support was still strong on the sidelines and enough water and coke on offer.
Marshalls: Super efficient. At times in the race I was only me on the road and there were at least plenty of Marshalls on the streets guiding me on where to go.
Medals: This was honestly a well earned medal. I had the option of not doing this race, or only running 10km, but I stuck it out and I finished it – and before cut off.
Vibe on the road: We hit the streets of Pretoria bright and early at 6am. Rob have me a quick kiss and was off to try beat his previous 21km time. I started running at a nice pace in the beginning with a lovely French guy. He had a nice easy pace and we chugged along nicely together. At 3km, I had an upset tummy (over-share but at least I am honest! and it happens, right fellow runners?) I made the rookie error of changing my eating habits and drank a low GI endurance drink at the start of the race – clearly this needs to be tested on a few training runs. 4- 6km I had pain and cramps in my legs/calves and numbness on my feet. I hit 6km and I suddenly felt great – and climbed a hill for 1km in 7min. At half way, 10km, I knew I would finish the race if I kept my pace consistent. And I managed to do that. In the end it was longer than 21.1km – my watched clocked me at 21.3km! and I am telling you those extra 200km were the longest part of the race – I was mentally and physically finished. I finished in 2hrs56min – which averages as 8.15min a KM. Not too shabby for an untrained runner!
One thing is for sure, I proved to myself that I can run. And that I can run 21km. This week I plan to give my legs a rest. I have a 10km race this weekend and then next weekend I run Sarens 21km.
Written by Administrator
As most of you know I signed up with a running coach. I started beginning of October. I have to say I have noticed a big difference in my overall running performance.
Here are a few things I've learnt through my training with a running coaching:
1. I can run around a track in a circle and not be bored.
2. I can run faster than I think without my legs falling off and my lungs exploding.
3. I am a consistent runner. (What I mean is that I can keep the same speed each time I run around the track)
4. I am a runner not a walker – who knew?
5. Consistent practice makes the improvements greater.
6. Rest is just as important as running.
Two weeks ago I ran my first 10km after a month of training with my run coach and I can honestly say that I felt different. I ran consistently throughout the race. I felt strong throughout. I finished strong. I may not have run a personal best time but I ran consistently, not a lot of walking. I ran most of the up hills. These are all massive improvements for me personally!
So what are the things I now need to focus on:
1. I need to get into a running routine on my own. I tend to just run with my run coach and not a lot of runs on my own.
2. I need to focus on keeping my pace and worry less about time.
3. I need to do more body conditioning and core strength training.
4. I need to keep focusing on my stride, the way my arms swing and my breathing.
In other running news I have signed up to a running club (more to follow on this soon) for next year.
My plans for next year start with running my second 21km race on the 11th of January, The Dischem 21km as well as training for the toughest 21km around Johannesburg, namely the Pirates 21km (a lot of hills!) which will be in February next year. A lot of training and running needed over the festive season to ensure I stay fit and ready to tackle 2105 head on!
What are your thoughts on a running coach? Have you ever used one? What is the toughest 21km in your area and have you tackled it?
Written by Administrator
I finally bit the bullet and have committed myself to a running club. For most runners its a natural progression, and for others its not necessary.
I personally decided that I was ready to join a run club for the following reasons:
1. I can run a reasonable pace now, so I feel like I can keep up!
2. I want to save on all the cost of temp licenses for each and every race.
3. I want to be part of a team of runners so that I can learn from others and possibly make some lasting friendships.
4. I want to improve my running, and running in a crowd may just do that.
5. A lot of bigger distance races require that you are part of a running club so it opens more races up for me to enter.
So who did I decide to join and why?
I decided to join L.A. Running Club
They are an up and coming Athletic Club with a lot of spirit and fun. Plus they are running this great early bird joining special! (did I mention how much I love a bargain?) If you join L.A. Running Club before end of November, you only pay R500 (this cost includes ASA license and a PUMA club vest). From December this joining fee goes up to R700 which frankly speaking is actually still a bargain as far as running club fees go.
So I have joined a run club, and signed up to a few races for next year – 2018 promises to be another goal-smashing, running-strong year!
Are you a part of a running club? How do you think it benefits you?