Runner & Fitness Blogger = One Tough Mother

Posts tagged ‘Training’

Feb Running Stats

We are halfway through March already! Far out this year is just flying by!

But um where are my running stats for Feb do I hear you ask?  Ok, ok, ok, I thought I had posted them, or at least scheduled to post them, but for what ever reason, that did not happen. So sorry about that.

So how did running go in February? Pretty good actually.  I ran 3 days a week as per my schedule and everything is on track. Yay!

Onion Runs Feb 2013Total distance 88.92km done and dusted for February.

The breakdown is as follows:
January – 83.7km
February – 88.9km
Total – 172.6km
To Go – 827.40km

I did have some pretty interesting runs.  I got to run all over Steve Monaghetti.  I made him by biatch. Ok so I didn’t exactly run all over him like you think I did. It was a track named after him in Ballarat, but still 🙂 I did have a good time on that track.

I also had a very long run where I thought I was dying, it was so hot and humid, you can read about it here.

Overall I’m really happy with how things have been tracking. I’m going to still be running 3 days a week, and strength train 3 other days, but I’m going to concentrate more on speedwork.

I have a love hate relationship with speedwork.  I don’t like it.  I do like hill training however (go figure).  So I’m going to incorporate v02 max workouts on the track at least once every 2 weeks.  Well that’s the plan at least.

I 13km V2

I’ve changed my long run days from a Monday to a Saturday or Sunday.

The reason I have done this is because most of the races I’m doing are on a Sunday, so it just makes sense to getting use to running on these days.

On the 18th Feb I had a long run scheduled of 13km.

18feb2013

Wow, I was utterly spend during this run. I ran with my fuel belt, and drank all my water, but the 9km mark I felt like I was dying, I really did not know if I was going to be able to finish, I was just super exhausted  I felt like I was going snail pace, but I kept at it and finished it.

Today I ran the same track.  Around the same, time, but totally different weather conditions (yes it was still sunny, but not humid), and my body felt really good. I only drank 3/4 of one bottle.  I also had my belt in a better position on my hips.
The other thing I did different was this time around I brought a gu energy gel with me, which I had at about the 50min mark (9km).

1mar2013

 

The distance is a little off, as run 1 I did with my garmin, run 2 I did with nike plus and mapped it out with runkeeper (as my garmin is being a poo AGAIN!).

So it just goes to prove that everyone (me included) have off days.  Today’s run, I felt fantastic, I seriously could have just kept going.  I also bumped into a running friend at the start of my run, so we stopped and chatted for a few minutes, we plan on running together soon, which I look forward to.

I’ve never liked humidity (I could never live in Darwin), it just doesn’t agree with me, and it gives me eczema break outs. But me running in humidity wow just sucks the life force out of me, I will still run when it’s humid, as it’s important to run in any weather conditions, well I think so at least. I’m just glad that summer is now over, and the cooler weather is upon us. Yay!

83 down

Kilometres that is.

For the month of January I ran 83km towards my goal of running 1000 km in 2013.

 

nikeplus 01-2013

So how am I coming along?  Well right on track actually.

As you can see from the nike+ screen dump, I had 13 runs with an average distance of 6.4km (6.4 x 13 = 83.1 km).

Considering it was also the holiday period and what not, I’m happy with the result.  I didn’t get to run as often as I would like or as far as I wanted, but that doesn’t matter, I still went out and did it.

Now February is a shorter month, but that doesn’t phase me, I’m still going to do my best to totally smash my goal.

The Mudder of all Lessons

mud lessons

If you have found this blog post via google please see my new site over at RunMum.  You can see the blog post here.

I’m the type of person that likes to know what I’m getting myself into.  If I’m curious about something, I research.

I knew when I first found about Tough Mudder, that I would not be prepared to do in 2012, which is why I waited for it to return in 2013. But I had my training in place.  I knew what I was going to do, and how that was going to help me.  And oh boy did.

So here is my advice.  You can take it or leave it.  Do what works for you, only you know that.  What worked for me may not work for you.

Preparation

So you are thinking about doing a Tough Mudder.  Yay for you.  Tough Mudder is a lot of fun, but it is hard work. If you are thinking of entering an event prepare yourself before hand.  Do your research.  For me that meant dissecting the entire Tough Mudder website.  So look at all the video’s / photo’s of past events, even if it those are in another state or country, it will give you an idea of what to expect from the obstacles. Read blogs / forum posts of people who have done it in the past. As everyone’s experience is going to be different, but you will get someone else’s perspective.

And if you have any doubts at all.  DON’T DO IT.  Only you know what you are capable of.

Training

The official Tough Mudder Australia Website had a training plan.  You can download it here. But keep reading on and you will find my advice too.

Beginners – Muddettes

Out of shape?  Well you will need to allow yourself a minimum 20 week training plan.  Yes 20 weeks, I kid you not!  You will need to build up your cardio-vascular fitness, your strength, endurance and flexibility.

Intermediates – Mudders

So you’ve been exercising for a while now and want to step it up, then give yourself a training plan of at least 10-12 weeks.  You will need to work on endurance, strength, speed and agility, and flexibility.

Advance – Tough Mudders

If you have completed a Tough Mudder in the past, or in the defence force, or a personal trainer, you know what to expect already.  I can now offically say I have completed a Tough Mudder, but I’m not in the defence force, or a personal trainer. Either way give yourself at least a 1 month / 30 day training plan and work on strength, speed and agility & flexibility.

Running

Not a runner?

Well you need to be.  But specifically you need to be able to run a half marathon.
That’s 13.1 miles or 21.1 km.

If you have never ran before then I’d recommend a beginner half marathon training plan. One that has run/walk intervals.  There are many out there.  Find one that suits you, as not all training plans are the same.  I love the Runners World Smart Coach app. It’s currently only available for apple (they are re working on the android app, I know cause I contacted them and ask – yeah I’m a nerd 😛 ) You can download it here.

Hal Higdon aslo has fantastic training plans.  You can download them here.

If you can run 5km already, then you’re next step will be to bridge to 10km.  Then bridge from 10km to half marathon distance. This is how I did it.

Train on uneven ground.  This means trail running.  Tough Mudder will not have a smooth flat surface of a road or a path.  You will be very lucky if your course has any of this, and if it does, consider it a treat.
So if you run on a teadmill, GET OFF, same if you are running on roads or footpaths.  Sure any type of running will help build your distance endurance, but it will not help your ankles on the course, as it will be uneven.  The course I ran was primarily farmers paddocks.  Which were cow trodden and very uneven.  If you were not looking directly 3 feet in front of you, your foot would go in a wholly bit and you would roll your ankle. So my advice, go with trail running, it will help you in ways you thought wouldn’t be possible.

Allow at least 3 running days a week in your training plan.

Strength Training

Ladies this means lifting weights, and no you will NOT BULK UP.

Ladies you will need to be able to do at least 1 / one pull up (not a chin up).  If you can not do a pull up, then you are going to be serious trouble with the Berlin Wall.

Make sure your training plan includes, push ups (of any kind), pull ups (assisted or unassisted), chin ups (again assisted or unassisted), Turkish Get ups, burpees,  and mountain climbers.  If you don’t know what any of these are, then you need to look them up, and start including them in your training plan.

If you are unsure of what strength training plan to follow, I recommend P90x, Chalean Extreme, Insanity (body weight) or The Asylum.  There are also plenty of free stuff online, try Nerd FitnessBodyRock TV or Blogilates.

Allow at least 3 strength training sessions in a week in your training plan.

Cross Training

I run 3 days a week because that’s all that my schedule allows for (I would run more if I could).  So the days I don’t run, I cross train.  Now on your cross training days you could do swimming, ride the bike or elliptical, or do aerobics.  What ever works for you.

Personally I love the BeachBody programs, so I usually do a hybrid of those with running, because that works for me.

But in your cross training sessions, include HIIT workouts (High Intensity Interval Training).  It will help build up your cardio-vascular fitness but will also build up your endurance.  It will make your other workouts so much easier too.

Flexibility

This means Yoga or Stretching.  Now I know some of you will properly think, why and how will this help me?  However if you don’t have the flexibility in your hips, then you may find it difficult to do some of the climbing.

Adding a yoga/stretchng routine to your workout plan will help you in many ways.  It will help you with your strength training, especially your upper body.  It will improve your core strength.  If you suffer from back pain, then improving your core strength will help reduce the back pain.
Yoga will also improve your balance, your co-ordination and your concentration, and you will need these in an event like Tough Mudder.

Have a daily yoga routine.  Even if it’s only 10-15 mins.  Keep the short yoga routines as your cool downs after your intense workouts.  But also allow 1 day a week for a 40 to 90 min yoga routine. You’re body will truly thank you.

Game Day

Hydrate upon waking up. Once hydrated, hydrate some more.  Doesn’t matter if it’s hot or cold, keep your fluids up.  Even if that means continuously going to the the toilet like a pregnant woman.  Include at least 1 electrolyte drink in your hydration.

Not too sure what to wear, check out this post here.

Pack your id, with you’re death waiver. It wont hurt to take a spare death waiver for a friend, cause you know someone will forget it.

In you game day bag, include the following:

  • ID
  • Death waiver
  • Towel
  • Soap
  • Food/snacks
  • phone/camera
  • Drink
  • Change of clothes
  • Money (to buy food, drinks, merchandise)

Get their early.  Meaning at least 2 hours before your start wave.

Have a protein snack, at least 15 minutes before you event.

Carry energy gels with you.  Sure their will be banana’s at some of the ‘fuel’ stations, but you may need a pick me up prior to getting there.

After you have finished the event, you will be hungry, and thirsty.  Hydrate with water, and with an electrolyte drink. Rest and do a stretch!

Recovery

This means immediately after the event and the days that follow.

Yes you will be exhausted.  So after you have rested, gotten some fuel into you and rehydrated yourself and possibly even had a shower, it’s time to do a stretch. Even if it’s only 5 minutes worth of stretching you’re body will thank you.

Depending on where you’re event is, head to the water.  My Tough Mudder event was at Phillip Island.  So getting into the ocean will improve your recovery time.  Yes the water will be cold, but believe me your muscles will thank you.

The days that follow do some yoga, and light exercise.  Like walking, or riding the bike.  Take it easy though, don’t over do it.

So that is my advice to you.  Good luck to you and see you at Tough Mudder 2014.

Run 1000km

Last year I ran approx 800km.  I say approximately because some of my runs I didn’t log.

This year I plan to run 1000km.  I initially had it at 900km, but decided to push myself that little bit more and go for it by aiming for a thousand.

For some of you that may seem like a lot of kilometers (625 miles).  But here is the breakdown.

1000km in 2013

 

I don’t run everyday.  If I did it would be 2.74km a day, which really is nothing.  I run at least 3 days a week.  1 day (usually a Monday) is my long run.  1 day of an easy pace run (usually 3km), and then a tempo run (on a Saturday).  So getting in 19km a week is totally achievable and doable.

Now I’ve put it out there, I have no other choice but to smash it.

I will also keep you (actually mostly just me) updated (monthly) with my progress.

V2 Half Marathon Playlist

Half Marathon

I actually didn’t use this playlist for my last half marathon run.

However I did use this playlist as my training music for my half.

  1. David Guetta – Sunshine (edit) 
  2. Lady Gaga – ScheiBe  
  3. Britney Spears – 3
  4. Rihanna – Don’t stop the music 
  5. Leona Lewis & Avicii – Collide
  6. Guru Josh Project – Infinity 2008 (klass vocal edit)
  7. Elise Estrada – Insatiable
  8. Black Eyed Peas – I gotta feeling
  9. Justice Crew – Sexy and you know it
  10. Reece Mastin – Good Night
  11. Vanessa Amorosi – This is who I am
  12. Johnny Ruffo – On top
  13. Stan Walker – Loud
  14. Karmin – Broken hearted
  15. Jessica Mauboy – Gotcha
  16. Jennifer Lopez – I’m into you ft lil Wayne
  17. Taylor Swift – We are never getting back together
  18. Fun. – Some nights
  19. We are the kings – Check Yes Juliet
  20. Kevin Rudolf & Lil Wayne – Let it rock
  21. Fall out Boy – Thnks Fr The Mmrs
  22. Karmin – Hello!
  23. The veronica’s – Lolita
  24. Taio Cruz – Break your heart
  25. Kylie Minogue – Timebomb
  26. Havana Brown – You’ll be mine
  27. Marina and the Diamonds – Primadonna
  28. Jessica Mauboy – Inescapable
  29. Cascada – Everytime I here your name
  30. Gym Class Hereos – Ass back home
  31. Benny Benassi ft Gary Go – Cinema
  32. David Guetta – Luna
  33. Kaskade – Lessons in Love ft Neon Trees
  34. Calvin Harris ft Ne-Yo – Let’s go

Length 2.1hours

Music to Spring to

I don’t know about you, but music get’s me pumped, and motivated, and pushes me to go further.

Here is my newest playlist.

  1. Scheiße – Lady Gaga
  2. Don’t stop the music – Rihanna
  3. I gotta feeling – Black Eyed Pea’s
  4. Timebomb – Kylie minogue
  5. Break your heart – Taio Cruz
  6. 3 – Britney Spears
  7. Collide – Leona Lewis & Avicii
  8. Laserlight – Jessie J ft David Guetta
  9. Live My Life – Far East Movement ft Justin Bieber
  10. Sexy and you know it – Justice Crew
  11. More – Usher
  12. Let’s Go – Calvin Harris Ft Ne-Yo
  13. 30 Days – The saturdays
  14. Only the Horses – Scissor Sisters
  15. Ass Back Home – Gym Class Heroes ft Neon Hitch

Total Time 55.5mins

This was the playlist I was listening too when I ran my 10km pb.

So I hope this ‘Spring’ playlist gets you pumped as it did me. (And yes I did call it ‘spring in my itunes playlists).