Running blog
APPROXIMATELY SEVEN WEEKS AGO
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Approximately 4km Olympic Park. Untimed.
Two friends entered the city 2 surf. Went to "train" with them down Olympic Park. Sunshine peaked through some clouds that day. Cool weather. Felt confident, too confident. My pacing too fast, my legs cumbersome. We would start and stop - walk and run. The only girl out of the three of us outpaced us guys at the start. I was determined to keep up with her. After 1 3/4 of a lap (approximately 4km), i rested at the car. She was more enthusiastic...
SIX WEEKS AGO
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Approximately 5km Olympic Park. Untimed.
The following week, i took a look at the way my friends ran. The girl, she would put left and right feet only minimally above the ground. Though it seemed to work for abit with minimal effort. Later, I would find out that this was the wrong way to run long distances, or any distances. But only later...
Using her way of jogging, I managed to do better and keep a more consistent pace.
FIVE WEEKS AGO
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Skipped the running session at Olympic Park. Thought I had better stuff to do. The price for city to surf for late entries had hiked. Decided not to enter it.
FOUR WEEKS AGO
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The day before City to Surf. Walking pace for the two friends entering. One lap. 3km.
THREE WEEKS AGO
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Neighbourhood run. 3km Timed: 20 mins. | 5.6 km. 48mins. | 5.7km 47mins
I am introduced to Blackmores Running festival. 9km through to the sydney harbour bridge. 18th September. It cosgts 55 dollars to enter. More than city to surf. The following afternoon, I restart doing my normal run around the neighbourhood block after work, what I use to do back in Summer.
Googlemapped the distance. Discovered it was only 3kms I was running. Increased the kms every 2 days. Planned various routes using googlemaps.
5.6km through carlingforad and marsden road
http://g.co/maps/9szn
On Wednesday, discovered the run down marsden road was blocked off by a very slow traffic light. Rerouted and went down epping and through chesterfield road.
5.7km to epping through carlingford road and back through rawson street and chesterfield road
http://g.co/maps/gwxz
I finally take the step to enter the Bridge Run and set up a charity donation page hoping to raise money for cancer council: http://bsrf2011.gofundraise.com.au/page/Matt_Lee
The only problem is, there are two catergories to the run. One that sets the 9km run under 55mins. The other over 55mins for people with prams and the not as fit. My jog, 47mins to do 5.7km, does not add up. I enter under the 55min catergory anyway...
TWO WEEKS AGO
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Olympic Park run. 3km.
Slight set back. Been trying to run without water. The water bottle is cumbersome to run with. Dehydrated. Did not last after 3km under the sun. Been always running in cool weather. Today was hot.
Later this week..
Been running almost everyday. My best time this week:
7 km through midroad and ray road and carlignford road and marsden road
http://g.co/maps/vmf5
50 mins
I have resolved the bottle problem. Been carrying gatorade. I've become comfortable with it. And it helps keep the fluids in.
ONE WEEK AGO
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Olympic Park run. 4 laps. 9km. Non Stop. 55mins. Gatorade in hand. Outpaced the girl and the other guy. The girl could not complete due to having gymed 2 days before. I took injury to my feet. Blister and sprained feet. I kept running it anyway. Was determined to finish and proove 9km non-stop is possible at our fitness level.
PRESENT
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Injury is slow at recovery. Left leg and foot mostly. Ice packs and massage and ointments. Race is on Sunday. Hoping and hoping it will heal in time.
Been looking up running techniques and talking to a friend who is a trainer. She could help if only she lived closer and could see the way i run.
Friend smsed me. It's going to be thirty degrees on Sunday. not the normal tempature we've always been running. Trouble.
Hoping to heal fast enough for someone to film me run so i can send the clip to her.
The tips i have read up are from a forum. The best suggestions i have read is as follows:
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FROM: http://www.coolrunning.com.au/forums/index.php?showtopic=16941
"It is important to use your body properly to avoid injury and gain
maximum health benefits particularly if serious daily running is part of
a regular exercise program.
Foot Plant - For long distance running it is best to land on the rear foot, and then roll forward to lift off on the toe.
Posture - It is important to maintain good posture, with upper body
weight centred over the pelvis. Avoid leaning forward, which shifts the
body's centre of gravity away from the legs.
Stride - The foot should land under the runner's knee. You will find
your stride as you develop your rhythm in running. Speed usually is
associated with an increase in pace, rather than lengthening of the
stride.
Hill Running - When running uphill, it is best to shift one's body
weight forward and run more on the "ball" of the foot. When running
downhill, shift the body weight back and avoid slapping the feet on the
ground by landing on the heels with the knees well flexed.
Arm Carriage - Arms should be held comfortably near the body, between
hips and nipple line. Allow shoulders to be relaxed, permitting arms to
swing freely. Arm swing will increase as pace increases. As the arm is
brought forward do not let it cross the centre line of the body. Do not
carry the arms too high; this interferes with the natural body motion in
running and the arms will become tired. Keep wrists straight, not
floppy. Avoid arm tension by relaxing the neck and shoulders.
Head and Neck - Carry the head erect, but not stiff. Avoid excessive head movement. Relax the facial muscles.
Some general guidelines include:
1. There is a very slight ‘rolling’ of the shoulders as the arms keep the body balanced with a pumping action.
2. The shoulder joint should be very supple so that as the arm swings through it do not pull them up too much.
3. The shoulder girdle and the hip girdle twist slightly in opposite directions, counter balancing each other.
4. The arms do not work to hard and work with the diagonally opposite leg.
5. The arm should swing loosely by the side and should be bent at around
90 degrees. As the arm swings back, there is little or no
straightening.
6. Hands are held in a very relaxed ‘fist’ with the thumb resting on the forefinger.
7. The thumb should be uppermost and the elbows hang close but comfortably into the side of the body.
8. The body is held upright with the back relaxed but straight with minimal forward lean.
http://www.nismat.or...r/howtorun.html
http://www.brianmac....ddist/index.htm
"
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Some more exercises:
http://www.roadrunnersports.com/rrs/content/content.jsp?contentId=300140