100-Up Exercises: The Path to Better Running Form!

I have previously blogged about 100-Up Exercises, and have now completed the 30 day challenge. I must admit that I did not manage to do the exercises every day; on average I did the exercises five times each week. The simple exercises are designed to improve your running form, so if you can't do 100 of the exercises in a row, you just stop when you can't keep good form.

Usually I stopped at between 60 and 80 exercises as my legs started to shake, or the hip burn became too much, however for the last week I managed 100 each time (except one day when I had a sore stomach and stopped at 40).

To lay a benchmark running time I went out for a 2.6km run in early April and ran at 6:39min/km. Toward the end of the run I was feeling twinges of strain in both knees and one ankle. I often had to ice my knees after runs longer than 5kms.

During the 30 day 100-Up challenge I have been running about 5kms per week on a treadmill, however a few days ago I went out and ran a 5km Park Run as well as running another 5kms home. Not only did I run a personal best Park Run time of 00:30:16 (making my speed 6:03min/km) but my run home (when I was already tired) was at 6:13min/km - faster than my original short run time a month ago.

I believe that the exercises have made me faster AND I have had no twinges of pain ANYWHERE. No pain in my knees, shins, ankles or shoulders, ALL of which were common before. Even though the challenge is over I am definitely continuing to do the 100-Up exercises each morning as they have proven to be effective in making me faster and (more importantly) injury-free.

Now that I am getting faster at the exercises in good form I intend to advance to the 100-Up Major exercises too. Since I can only offer anecdotal evidence that these exercises work I would encourage any sports medicine student to trial this in a more serious manner, including video footage of running form prior and post the challenge.

100-Up Exercise to Improve Running Form: Half-way point reflection

I have previously blogged about the 100-Up Challenge which requires you to do the 100-Up exercise for 30 days in a row, in order to improve running form. The exercise is very simple however you quickly feel the burn in your hips and I have only made it to 100 leg lifts once in the fifteen days I have tried.

Since developing better running form is the point of the exercise, it is important to stop when the leg lifts are not perfect, rather than push through to 100 just for the sake of it.

I went for a 5km run last week and although I didn't record my speed I definitely felt more relaxed while running; I realised that I usually lift my shoulders and keep tension in my back. However when practicing 100-Up you move so slowly, and just pull your elbow back while lifting your knee (instead of pumping arms forward), so I really noticed that my neck/back/shoulders and arms ALL felt more relaxed during my run (and I think my time was pretty good too). Using and tiring fewer muscles during each run will definitely help with stamina over time.

So although I still have another fifteen days to practice the exercise I feel like it has helped my running form already, and once I regularly achieve the 100-Up minor exercises I will change this to the 100-Up major exercises (a faster more dynamic workout) and see how this affects my form and timing also.

An experiment to improve running form

Yesterday I stumbled across the 100-Up Challenge, based on the 100-Up exercise created by W.G.George (pictured below). The exercise is very simple and the challenge requires you to do the exercise for 30 days in a row, in order to improve your running form.

This morning I went out for a short run: 2.6km at 6:39min/km. It has been a few weeks since I have been regularly running so I thought this would make a good benchmark run prior to starting the 100-up challenge.

Towards the end of the run I felt some twinges in both knees and at the inside of my left ankle; nothing too painful though. Then at home I practised the 100-up minor exercise as shown in this video; I stood in front of a full length mirror to ensure I was lifting my knees up to hip height (proper form is key). After 50 leg lifts I could really feel the muscles in the outside of my hips burning (the IT band, I believe), so I stopped, as I could not keep the form perfect.

I'll endeavour to do the 100-Up Minor leg lifts every day for 30 days and then will do another run to compare against these original results.

Home-made vegan Sports gel: success

I want to thank Matt Frazier for the vegan Sports Gel recipe in his great book, "No Meat Athlete" which I made over the weekend and used on a long run for the first time this morning. 

Not only was the gel REALLY easy to make (I used a hand blender but any blender will do), but it was also tastier than ANY other sports gel I've tried. That is not an exaggeration either. Usually sports gels make me gag a bit, so I'm sure it helps that you can make this gel to a consistency that suits you.

I followed the recipe exactly, except as I didn't have any molasses I swapped this out for golden syrup (which has been in my pantry for ages, so really just needs to be used up). When I finish that I'll definitely go looking for some molasses which will increase the health value of the gel even more.

Usually I am NOT a fan of medjool dates either (the key flavour ingredient of the gel), however apparently when you mix the dates with salt and lemon juice then this makes the dates not just palatable, but downright delicious! When I returned from my run I diluted the remaining gel with water to drink the rest - I didn't want to lose any of it.

The recipe made the perfect amount to fit in my 6oz. Fuel Belt gel flask; originally I was a bit stumped by how to get the gel into the flask, but a home-made piping bag (made out of baking paper) fixed that.

Thanks Matt! :-)

Lightening the mental load

This morning I started getting stressed; I was mentally listing all the things I wanted to accomplish this weekend: meditate, practice pre-race meals, go for a long run, catchup with friends, go to The Paddock, go food shopping, go clothes shopping, make calls, visit Dad, watch football, clean the house, do laundry etc. etc. 

When I tried to go out at lunch time to get two types of shopping done (as well as eat) I knew I was pushing the boundaries of manicness and decided to stop. I looked at my long to-do list for the weekend and decided to focus on a couple of priorities:

1. Go to The Paddock - it's been three weeks and I need to know if any of the plants are still alive.
2. Catchup with friends - a couple of friends have just moved back to Perth after a couple of years in England. I don't want to cut short our catchup to go shopping or running or anything else.

Everything else can wait. I won't starve to death without more groceries, I don't NEED that new shirt this weekend and if I don't manage to meditate or go running for one week it's not the end of the world.

I'm sure I'll manage to fit in a few more things but by focusing on my priorities I can relax and enjoy the things I do have to do, without worrying about all the things I don't.

Have a great weekend everyone.

The running in winter blues

I have a friend who loves running in winter - he says it's better because it's not so hot outside when you run, well duh! It may be nice and cool in winter but it's also dark, wet, windy and a lot scarier as a lone woman running (in the dark).

Today I'm due to go for a short run after work but I'm looking out the window at black clouds and a setting sun and I won't be home for over an hour yet. It's definitely harder for me to keep up my motivation in winter and I'm contemplating hiring a treadmill for next winter so I can run at home and keep warm, dry and safe while training.

I'd like to hear how other people keep up their motivation during winter or what they use to feel safer in the dark (reflective clothing? flashing lights? pepper spray?)

Let me know your thoughts...

Run 60 kays in 30 days: Result

Sunday I ran 4 kilometres in order to complete my commitment of 60 kays in 30 days. I am very happy to have fulfilled this goal, as well as happy that it is over! For the last couple of weeks I haven’t been doing any interval training so the kilometers have all been run (rather than run/walked), so I’m extra proud of myself for going the distance.

There is just under 8 weeks to go until the Perth City to Surf 12km fun run so I’m going to relax my training schedule for the next 3 weeks, leaving myself another month to ramp the training back up again. My intention is to still run 2-3 times a week over the next month, but just to do it for the fun of it, rather than with a timing or distance goal in mind.

That will leave me 3 Sundays before the race to trial different breakfasts before long runs, to test which pre-race meal works best for me. Usually I eat a super-smoothie (rice milk, banana or two, LSA meal, raspberries, aktavite and an egg) two hours before race start but I’d like to get more food in me as I start to feel really tired about two-thirds through a 12km distance.

I’m contemplating changing the raw egg for a poached egg on toast with an avocado on the side, then the smoothie as well. I still think I’d like to have finished eating it all a minimum of two hours before race start in order to have digested it all enough. Previously I’ve tested to see how late I can eat a banana before going for a long run and have discovered that I tend to get a stitch if I eat within two hours of running.

Since I bolted out the gate at my last 12km event, I’m keen to keep race nerves to a minimum by practicing Sunday mornings as if it were race-day for a few weeks leading up to the big event. Even the routine of laying out my clothes the night before will help train myself into good habits so nothing important is forgotten on the day.

What pre-race routines do you use when preparing for an event?

Keep Calm and Carry On? Or Laugh at Life instead.

Wow did I have a weekend. And not in a good way. The weekend just gone was THE most hectic weekend I’ve had in a LOOOONG time, and I’m completely shattered. Now it’s Monday, the start of another long, busy and over-booked week.

There were definitely highlights over the weekend: my upholstery course and seeing my friend’s band play (who were AWESOME by the way), as well as lowlights: fighting with my boyfriend and attempting to stop our dog eat something indescribably disgusting.

But that is all behind us and today I just have to focus on the now. I’m getting pulled in too many directions: work, partner, family, friends as well as the personal commitments I make and adhere to.

The Run 60 kays in 30 days commitment I made three weeks ago is one example. I had no idea at the time I made that commitment that this month would be so busy, or so long – it feels like it’s been three months, not three weeks ago I wrote that post! I’m so relieved I’m only a week away from finishing so that can be one less thing I have to think about each week.

It is difficult when surrounded by stressed out people to keep calm and carry on without reacting negatively to the stress. Of course you can use breathing exercises and mindfulness to reduce your own stress levels, but when in a group of stressed people laughter can really break the ice and reduce everybody’s stress.

I’m not the kind of person who can whip out a hilarious joke on cue but I can relay a funny story that made me laugh. And since laughter is infectious that might encourage other people to share their funny stories too.

Here's a link to a TED talk that made me laugh out loud yesterday, 'The shared experience of absurdity'.

Why don’t you share your stress-busting stories too?

Run 60 kays in 30 days – half way point check-in

I'm just over half way through my own personal challenge: run 60 kays (kilometres) in 30 days which I instigated finishing my first 12km race. After completing the race I felt my motivation slipping;  the event I had trained towards was over, I had a sore knee and wasn't very motivated to run. 

A personal commitment to run a distance over the month gave me the freedom to pick and choose when I wanted to run (if I didn't feel like it one day, no problem, I just had further to go the next day) as well as the motivation to get out the door at least a few times each week.

As it turns out this was a great post-race motivation for me, instead of just sitting inside (it's winter here so cold and dark outside) I went to see a physiotherapist about my knee. Luckily there isn't any damage so I just have some stretches and exercises to do each day and I'm going back this evening for a follow up appointment.

There have also been quite a few days where I just didn't feel like getting out of my warm comfy clothes to go outside for a run. Last night was a case in point, it had been a long day at work, it was dark by the time I got home and a cosy sit in front of the heater sounded good... 

I've been keeping track of the kilometres I've run over the month so I knew if I didn't go out, I'd have another long run to do later in the week. All I did was go out and run 2 kays (my shortest run ever!) but it means I'm keeping on top of the commitment AND it made me go out when I didn't feel like it.

Today (having gone for a run yesterday) I actually feel more up for a run today! Sometimes it's like that, the hardest part is getting out the door, and running makes you feel like running MORE.

So after 17 days of June I've run 36 kays - those two kms put me JUST in front of my 2km per day average I need to do to meet my goal. By the way, for full transparency I should state that a few of those kilometres 'run' have been part of interval training, so technically I walked some while I ran for a minute and walked for a minute.

Interval training has noticeably helped me increase my pace which has dropped by over 10 seconds per kilometre over a 5km distance (I'm a slow runner); my GPS watch helps me record all the details.

I'm feeling confident at this point that I'll fulfill the commitment to run 60 kays over 30 days, by which time I'll be into a new training regime for my next 12km race: the Perth City to Surf at the end of August. I'll let you know how I go!

60 kays in 30 days: A Commitment

After a few days rest following the 12km fun run on Sunday I am ready to begin training for my next 12km run in August, the 2013 Perth City to Surf.

This run is extremely hilly, at both the beginning and end of the course, so I am planning to add more hills to my training and distance to increase my stamina (since I barely made it over the line last weekend).

One way I've heard is good to keep you motivated is to commit to running a certain number of miles (or kilometres - kays in Aussie slang) in a month so you have a target goal to work towards.

As this is my first attempt at running a goal distance I've kept it simple: a distance I should be able to manage and some maths I can easily do in my head! So I came up with 60 kays in 30 days, or 2kms per day. 

Currently I train 3 days per week: speed work twice a week after work and a distance run on the weekend, so I need to fit in a minimum of 14kms over these three sessions in order to meet my goal. I'll be tracking my progress with my GPS watch so I'll let you know how this trial works out.

What methods of motivation do you use to keep yourself training in between events?

First 12km Fun Run: Results and Reaction

Yesterday I completed the HBF Run for a Reason 12 kilometre course, and I managed to run jog the entire way. I am so proud of myself!

Considering just over 6 months ago I couldn't run at all I feel a huge sense of accomplishment having completed this distance, even though today I am hobbling like a chicken with two broken legs...

The official race results will be published tomorrow, but according to my watch I finished the race in 1 hour and 16 minutes: 5 minutes less than my previous 12kms during training.

At the start line there were rows and rows of portaloos that had been brought into the city centre, and about 400 people queued up to use them! It was cold and about twenty minutes before the race I decided I needed to pee. There was no way I was going to make it through the queue and back to the start in time so I held on.

There were four areas of portaloos along the race course but a queue at every one of them... so I ended up running the entire 12kms needing to pee! It was good motivation to keep running and get there as fast as I could. Perhaps this did affect my running form which went out the window about 5 minutes into the race.

I'm sure this is why my knee is so sore today; it started hurting after the first kilometre or so. Despite a sore knee and a heavy bladder I kept on going, I never really doubted I would make it, which for me is a very positive improvement in mindset.

Having experienced depression in my life, I'm very aware of the critical voices in my head which are regularly mumbling in the background - I think we all have them. However with regular practice in meditation and mindfulness I am now able to notice when these voices arise, stop the train of thought (by focusing on the present: "feet on the floor, breath in the nostrils" etc.) which helps stop the cycle of depression beginning. This kind of mindfulness is a very powerful tool against depression.

What is new, what I'm not used to, is hearing a positive silence; a lack of internal critical voices. I didn't really experience this until I started running long enough to zone-out. Meditation in action. I don't need to focus on my breathing, or on my feet hitting the pavement, I just stop thinking altogether and start experiencing life.

This is how I felt during moments of the run but overall I just KNEW I would make it, no matter what. Have you experienced a rise in self-confidence? What helped you?

Becoming a Runner

In two days I will be attempting to run my first 12 kilometre fun run. I have entered and completed 12km fun runs before, but always as a walker.

About eight months ago one of my best friends asked me to do the Perth City to Surf (another 12km fun run) in a year's time with her. She has had her second child and was looking forward to running again, and it was nice of her to give me a year's notice to practice, as I was NOT a runner.

I've signed up for the fun run this weekend as a practice run before the City to Surf, which is a VERY hilly run. So far I've only managed to jog 12kms once in training, and I was very sore the next day so I expect to be in a bit of pain when I write next on Monday; I'll let you know how it went and what time I finish in.

When I first started training in the gym, I hated running. It was hard. My feet hurt. My back hurt. The only reason I kept running on the treadmill was it became apparent that it was the fastest way for me to burn calories (out of the exercises I was doing).

Over time it became easier and I would enjoy setting myself a distance or speed challenge and beating it. Every time I came off the treadmill I was high as a kite and completely exhausted. Once I could run 5kms I entered the 5km Color Run and was surprised to find how difficult it was doing the same distance outside. Running in the sun and wind (instead of air conditioned comfort) across varying terrains was exhausting and I barely made it across the finish line.

This, and the desire to save myself the gym fees finalised my decision to hand in the gym membership and become a runner. At first I was concerned my thrice-weekly running sessions would give way as winter wore on, but I'm lucky enough to have well-lit bike paths in my neighbourhood so I felt safe running after dark on my own and continued my training.

The only equipment I bought was a GPS watch so I could continue to set myself time and speed challenges as if I were on a treadmill. It cost about $130 and my gym fees had been nearly $50 a month so this was paid back in under 3 months of running.

Now I'm starting to take my training a bit more seriously I read running blogs and have found the No Meat Athlete a great help for nutritional advice for vegetarians. Matt is a runner who went vegan to improve his speed and endurance - a great inspiration!

I have found setting myself little goals keeps the training interesting, as well as adding motivation to get changed and go out running in the dark after a long day at work! How do you motivate yourself and what sports work for you?

First Post Introduction

Inspired by Leo Babauta from ZenHabits I am hereby beginning an attempt to write every day (well, at least every WEEK day). Encouraged to give my rambling thoughts some sense of order I decided to start this blog.

I don’t feel like a ‘natural’ blogger because I am quite a shy person at heart. Also my only previous experience ‘writing’ has been in a diary I kept as a child/teen and some essay writing for various courses I have studied over my life.

See? Already I want to go back and delete the previous paragraph. My inner voice is being critical; “who cares?” and “you don’t write well enough to be interesting”.

Well, it’s a start. I’ve actually considered writing a blog before, but what to write it about? Lack of topics isn’t exactly a problem for me, I have varied interests but compartmentalise my life to such a degree that combining all these topics had just not crossed my mind. That is, until now.

So I will be attempting to blog about these subjects which are close to my heart (these are NOT in any kind of order):

Self-sustainable living

Fashion: with a heavy leaning toward Rockabilly and Vintage

Sewing and other D.I.Y.

Anarchism and Self-Management

Practicing Buddhism

Being Vegetarian (I’m a vegan wannabe)

Dogs and Animal Welfare

Permaculture

Running and other awesome sports like roller derby

Alternative lifestyles

I’m sure there is a lot of ground I will cover otherwise too, as this process unfolds.

Most of all I want to be honest. Honest with you and honest with me. I haven’t always been honest to myself, or those who love me. I want to lose the fear I have of ‘everything coming out’, I don’t know why but I’m afraid if I truly let people get to know me, then they won’t like me anymore.

So I have ‘work’ friends and ‘girl’ friends and ‘couple’ friends but only a handful of people in the world know all the dark parts about me that I usually gloss over. They are the people who have seen me at my worst and have stuck around. True friends. I’m lucky to have even a handful of such amazing people.

Let me finish by introducing some of my favourite blogs/sites of the moment:

The Rockabilly Girl Next Door

ZenHabits

No Meat Athlete

JuliaBobbin

PLEASE feel free to leave any comments, good or bad, all criticism is welcome and will be taken constructively. OK, for total honesty, I will attempt to take all criticism constructively, but if I feel any rage rising I'll go back and read one of my favourite ZenHabits on A Method for Beating Anger, then I'll come back and reply from a better mental place. xxx