Five things I love about long runs...

Happy Chinese New Year folks! It’s the year of the Horse and what’s better than a post on the positives of long runs! (Horse, running – get it? haha!)

1. Socialise. Running is a social sport. Come again? Yes, running is a social sport. Through the sheer tediousness and toughness of long runs, naturally brings out the best (and worst) in a person. This is how each of us in our running group got to know each other quite well...in the shortest possible time too. What you see in someone only after 3 years of knowing that person....will surface after only 3 hours over a long 20-30K run. Now that’s efficiency!

Plus, you are encouraged to chat while you are on the road (so you are training at the correct “zone”), 1 to 3 hours at a time, and week after week. Through our long runs we bond over sweat, tears, pain, chatter, and the coffee after.

2. It’s a form of meditation. There was an article in the newspaper yesterday on Oprah (yes – it was her 60^th birthday!) that mentioned about how Oprah swears by meditation. If Oprah prioritises meditation every day, it has to be good right?

I use running as a form of meditation. When you run, you...just run – you don’t need to think (paddling by contrast, you need to be alert and aware of currents and waves and…creatures that are lurking next and/or under your boat…). In fact, you don’t really think then you run. What’s a more perfect time to meditate?

3.1 Long runs can give you a (trim) waistline. Yes. There is no denial that running long distances has a vanity aspect to it. It keeps you lean. One can argue that HIIT style workout with weights and cardio (e.g. crossfit, zuu) also keeps you lean, but nothing beats running.

Reason? I won’t dwell on the "how running burns the most calories burnt per hour" fact, because I don’t think that’s the main reason why long distance runners stay trim.

I think it’s a little more complicated than that. Firstly, I find running suppresses my appetite. Apart from a coffee/protein choc drink and banana, I find it difficult to consume anything else after my long runs, whereas after paddling or gym, I am ravenous! And I will probably consume more calories than I have burnt in that one hour gym session.

Secondly, the lighter/leaner you are, the less weight you have to carry on your run, so the faster you can run (loss of fat that is, not muscle). As a runner you want to be as fast as possible, right? So, naturally, you will gradually become very careful what you eat. Yes, I do indulge on ice cream and chocolates, but the thought of the added pounds you will put on beats any appetite suppressant on the market.

So by you become more aware of what you eat, you will naturally stay trim.

3.2. Relating to 3.1 is the sudden drop on monies spent on alcohol. When you know you will embark on a long run the next day you really need to be 100% - like, no more than one glass of good quality wine or similar. Over indulgence on alcohol makes you less than 50%. Drink lots of alcohol the night before means no running the next day (well, either you won’t be able to perform well or you simply cannot run because you are so sick. If you do run you will probably vomit somewhere along the way….

Less alcohol means less calories consumed. Hence not only your waistline stays trim, your alcohol bill also stays trim.

4. An excuse to wear split short shorts. Ok this one applies to both gender (I’m aware men cops it big time for wearing split shorts…). There are alternatives, but man, nothing compares to the comfort of those super light shorts. The air that goes between the fabric and your skin – sublime! They are somewhat unfashionable and revealing, so really, doing long runs are the only time one is allowed to wear them.

5. You become a human GPS.

A long run is an awesome way to explore a neighbourhood, a town - whether it is around your home, several suburbs away or on a holiday in Hawaii. Because you spend so much time on the road, you will start paying attention to your surroundings. You are also forced to remember where you are/have been running so you can run back to your start point. So much rememberings later you will inadvertently remember all the places that you have ran past.

So if you ever lost, or need an alternate route to escape the traffic jam ahead, and you also happened to ran past that section of the road a couple of weeks/months ago, suddenly, you know all these routes without the aid of Google navigation. You are the human GPS.

Happy running this year folks!

Capital city trail/Main Yarra trail recap

I decided to complete my last long “slow-mos” run in Melbourne – before you ask, “seriously?”, I am in Melbourne because of the Australian Open. Melbourne is known to be quite running friendly with its numerous parks and trails around the CBD, and its relatively flat terrain. After some googling for something scenic over 35km, I found the Capital City trail, which pretty much runs along with the Yarra on your right, up to Rushall station, and then turning towards the zoo and down to Dockland. In its entirety, this largely uninterrupted trail (there are some random stairs and coffee temptations along the way...) stretches 30kms. What I also read was that the signage is notoriously poor as you head away from the city – naturally I found that out the hard way. I’ve included some photos in this post (up to my turn around point) in case anyone wants to venture out there…

Running is such an amazing way to see the city. The weather was made for running today - the air was crisp and the temperature was in the late teens. Perfection. I started the run just shy of 7:30am. It is much later than my usual 6am start as it was still pitch dark outside. Crossing Federation Square, I noticed lots of cops, marshals, trucks and set ups. There will be an Australia Day parade around noon. I am hoping I won't be caught in it on the way back...

Around 13km in you will see Collingwood children’s farm and Abbotsford Convent. I can smell a mixture of fresh cow dung and fresh coffee at the Farm café. I was planning to get a caffeine fix but decide against it as there was a long queue of cyclists and I wasn't sure how I am going to run with a coffee in hand.

As I exited the farm eventually, I saw a lovely low rapid along the river. I think that's Dight's Fall, but I am not sure...Doesn't divert from the fact that this was the highlight of my run. I would not have expected to see that in Melbourne.

At around 19km I hit Rushall station, and decided to turn back partly because I was no able to find the rest of the trail (dumb me!), and partly because I was sick of checking my phone to gather my bearing, so I decided to turn back. It will be 38km when I head back, a tad longer than prescribed. It’s a nice flat run so I don’t mind doing a few extra Ks.

On the way back towards Federation square, I hear music and parade....sigh.....I knew
I got back too late and now caught in the parade and crowd. By that time it was 36km on my watch and the presence of so many humans and horses and horse turds really made me rather grumpy.

Other than that it was a nice route to finish my last long run. It is also something different to the usual shopping and coffee sipping activities one would usually do in Melbourne. Yes I did finish my run with some shopping and a giant latte...

Flinder Street Station at 7:30am

The entire town is painted "tennis"

The Oz Day parade set ups

Lovely Yarra River overlooking from Birrarung Marr park and Melbourne uni rowing club...

The trail is a share path, so as a runner you will have to put up with endless bike "dings" and people yelling "passing" at every opportunity...

Lots of runners along the way so you won't be lonely for long

Just after this sign you will see some rock climbing walls under the bridge on the left:

There were 4 to 5 walls in total. This one is the beginners one while the others are sloppy (i.e difficult).

If you ever want to do some free bouldering (note - it is concrete if you do fall...)

The trail is closed if this bridge is flooded (duh~)

Signage is still good for now

Along most of the way you will see this painted on the path. If you don't see this then you are totally off track...

Still good signage...it gives you an idea how far away you are from civilisation.

When you see this park you need to turn left onto the bridge...

At Abbotsford Convent/Collingford Children's farm....

...Abbottsford Convent...

...Farm Cafe...

...all inside Collingwood Children's Farm

My favourite part of the run...

...there's something about water that is so calming...

...pairing the water with perfectly blue sky spells the perfect long weekend.

@ Rushall station. I ran under the railway to seek the Main Yarra Trail, but I cannot find it...

Rod Laver Arena...where I will head to later this evening for the Men's final

So many people....

...and more people

...and more people

The entire town is "tennis-ed"

Ok - I did finished my run with some shopping....

...and coffee sipping

nervous wait till the event

My leg still hurts. Adding fuel to the fire, my left ITB has flared up again. Never ends all these newbie injuries...Mr Chiro thinks the ITB flared up because of my dodgy left knee. That's not unexpected as I do have a dodgy left knee. It hasn't been an issue for a while until now.

It's just under 4 weeks till the HK race (ahem, more like...the "event" - I don't, and would never consider myself "racing" a marathon!) and I am hoping things will go ok. I don't expect my dream time, given my recently adopted slow mo pace, I will be happy to finish on the average time of 4:15.

I thought of just taking a massive break after the race and just focus on the gym, but that means giving everything away. All those training will simply do down the drain. The thing about running is that, once you stop, you really feel it. Whereas paddling, as long as you still have your technique and muscles intact, off you go! Partly the reason why I still love paddling.

Brooks sisterhood

I selected my second last super long runs with two of my besties from my running club. While we were training I noticed we were all wearing the same brand of running shoes. Apparently they have been using Brooks for quite a while...one bestie said she has ran over 1,000 km in them and they still going strong!

Looking at my Brooks Trance, they still looked like new after 200km, while my Saucony Kinvara 4 looked so used after one marathon…

There’s a reason why we love our Brooks.

I have a lot of running shoes

I do have a lot of running shoes for a pure amateur runpaddler.

Back a few years ago I was buying Ferrogamos like no tomorrow. They were my shoes. Ferrogamo = Me. I know every style, every leather skin, and all their prices.

(paddling don't require shoes so lucky escape...)

Since I have started running again, with a bit more distance and seriousness this time around, I have become obsessed with running shoes. I started with a pair of Asics Kayano, but ended up with shin splints (I am not entirely sure if they were the cause, or because of poor running technique, over training, or wrong shoes, but I have read online reviews of them causing SS…).
…and then I moved onto the Saucony Mirage, which I loved. I was introduced to them through my fascination with barefoot running. As the latter require gradual transition, a pair of minimalist sneakers will need to fill in the intermediate stage, and also so that the shoe seller can sell another pair of shoes. Anyways, so I fell in love with them, and have ran so many kilometres in them (almost 500K), and it is now semi-retired. I use them at the gym sometimes when the workout contain running elements. I also like my Reebok Nano 2.0, but while they are great for doing weights and rope climbs, they are no good on the run.

My undying fascination with barefoot running led me to purchase the Vibram Classics and Bikila, Both have been worn down now, but still ok for short walks and gym use. They also smell quite foul from use and my smelly feet…I also find they are not quite suitable for amateur like me to run further than 12k in them. Not only my calves get a beating, my toes will get blisters. I do, however, run the fastest times in them. As my interest in distance grown, Vibrams unfortunately will have to take a backseat for now. I know people have ran long distance in them, but no, probably not for my low-arch feet. Not now anyway.

Anyhoo, so I googled for minimalist distance shoes, and decided to experiment with Saucony Kinvara 4. They are quite minimalist and are very, very light. The perfect race shoes. Unfortunately they are not of the best quality and are probably best to be used, as race shoes only. I have completed one 10k, C2Surf (14k), half marathon (21.1k) and a marathon (42.2k) in them. I also trained a bit in them and I will probably do HK in them. But yeah, I think they will be retired soon due to poor quality.

And then came my injury. I am still unsure what the reason was behind my injury. Apart from overtraining related tendonitis, my doctor has not been able to figure out what the injury is. It is getting better. Much googling later it might me because of my slightly overpronated, low arch feet. This means that Vibrams and Saucony Kinvaras might not be the ideal shoe choice for training unless I have a very strong arch.

Most recently, a friend of mine with similar feet recommended Brooks Trance and GTS Adrenaline (next grade down). While the latter goes on special regularly, the Trance, for some reason, never goes on special. And no, they don't ship to Australia. So you are pretty much stuck with the $249.95AUD price tag for all eternity. Lucky for me, I happened to find a pair at a clearout for $80. Bargain. I find them really heavy at first, and very immobile. But I soon got used to them, and they do feel fabulous. My times are slower in them as I have a bit of trouble moving my feet in them, but they are all right. I don’t feel pain after training. So far so good. They do feel incredibly heavy when I run in them in the rain.

As for the GTS I have only ran 4k in them. So far so good. I find them less cushiony but gives my arch some support, which I like. I need to do at least 10K to really see if it makes a difference.

Anyway so just over a month to go and I am getting my gear ready for the big day. As I was wondering around the mall today I bought a pink gym bag and a pair of Nike Frees 5.0. They look smoking hot, and are super light and comfy. Immediately I can see why they are so popular. They look good and can be trainers. Double the action. Anyway I got then and I plan to trek in them both for shopping and sporting purpose.

So that’s the story behind all these shoes.

Guess which shoes are which?  

hello 2014!

So as I am writing at this point in time, it's exactly:

44 DAYS 13 HRS49 MINS 30 SECS

...till the gun of the 6:10am marathon goes off.

I am dreading the race - partly because I have skipped 4 weeks of proper training due to injury, and partly just simply dreading the 42.2km. It is a long way. I will complain if I have to drive that far. Let alone running it.

So running back onto the program, so far I have done 2 x 30kms. Being so paranoid of reinjuring, I have started taking Magnesium and Glucosamine (the same stuff that my mother eats for her arthritis). I have also been drinking Sustagen Sports post training, and wore compression socks after massaging my calves out post long run. It seemed to work, although my leg still hurts when I run. The leg is slowly getting better, but man, the recovery is slow...

Anyway so I ran into 2014 with a 31km. It was a very slow jog, at 7:33min/k. I don't think I've ever ran that slowly, but I guess there was a lot of stoppage time for chatter and drink, and the point was just spending four hours on my feet.

 

The kind of stuff I take to training....