Cracking the 30km (but a niggle along the way)

It's been an interesting week of running, with getting into new territory in a couple of regards. I headed out for a run last Sunday, after a really solid week. I'd had a "rest" from long runs, with my longest an easy 15km. I thought I'd just finish up the week with a quick 8km. Well, I'd only gone about 2.5km when I got a niggle behind my left knee. I pushed on, but it turned into a twinge, which became a pain and I had to stop. I gave it a stretch and kept going, but I soon realized I should stop. It didn't hurt to walk, but I couldn't run comfortably on it. I've never really had a running injury before, so I just wasn't sure what to do!

When I got home, I iced & rested it, and it felt pretty good. I put it down to running too many days in the week (it was run #6, and even though a few of those were only 5-7km, it's more sessions than usual). I didn't run on Monday, then went to my usual Tuesday morning speed session. I was pretty cautious to start with, but got through the 1km reps easily & the knee didn't trouble me at all - yay! I went on to do a good-paced 10km on Wednesday and another 5km on Friday and while I felt the occasional twinge, there was no pain.

Saturday brought the next challenge - breaking the 30km barrier for the first time. I felt mentally prepared to tackle the distance and made sure I fueled up well during the morning. Dean & I set out together and decided to just head out towards Scarborough for 15km then turn around. I felt great energy-wise and mentally strong as well. It was nice to follow different paths and have new surroundings to take it. Dean was again feeling tight in his hamstring and we had a couple of short stops for him to stretch.

From about 20km onwards I knew he was doing it tough and before 23km, he had to stop. It was so disappointing for him to not make the distance and I'm making him book into a physio or osteo this week to get it checked out. As I left him, I knew I'd just have to knuckle down and get those final 7km done. 3 of those were across the Hornibrook Bridge, which is long and boring and tough. I just went into robot mode and made it home to clock up the 30km in about 2 hours 45, a time I was really happy with.

My knee held up fine - again, I could feel it niggle every so often, but it didn't hurt or affect my technique. However, it has been a bit sore ever since, especially going up & down stairs. I'm hoping it's just general soreness and won't affect my training this week. I'm so happy to have reached that milestone & know that the mindset hasn't been an issue. I have a few aches & pains, but except for the knee, they are all my usual spots. It's 7 weeks until race day, so this is really crunch time for training and I'm feeling very much on track! Here's hoping for a pain-free week!

Nutrition for the Long Run

Since doing more long runs, I've come to realise how important nutrition is for fuelling us runners.  It's not just about what you consume on the run (like gels or jellybeans), but before and after is really important too.  I've been doing a bit of reading and found some great tips - I encourage anyone doing long runs to read up a bit and make sure you're helping your body as much as you can by getting the right fuel into you!

I'm a bit of a no-frills runner, so I'm not into fancy concoctions or over-the-top methods - but I am into whole foods and real foods, and getting back to basics (as you can read here at my other blog!)

I've had to be careful not to use long runs as an excuse to go crazy and eat anything and everything!  I need to get out of that "reward" mindset and stock up on good fuel, rather than eat too much chocolate, "because I've earned it" - it's such a trap!

Most of my long runs (which have been between 2:00 hours and 2:45), have been in the afternoon/evening, so I've had all day to prepare and eat well.  For morning runs (and especially on race day), I'll follow this same kind of regime the day before, and try and eat something pre-run too.

So, I thought I'd share an example of my usual long run day menu, and some recipes with ideas for other great long-run fuel!

Breakfast: porridge with banana and/or frozen berries, coffee OR muesli & yoghurt
Morning tea: apple and/or whole-wheat pumpkin muffin
Lunch: brown fried rice OR home-made wrap with chicken & salad
Afternoon tea (about 1 hour pre-run): dry biscuits with peanut butter & honey and/or banana (pictured below)
Dinner: whatever's on the menu!  Something like Indonesian Beef or Chow Mein or Moroccan Apricot Chicken or Sweet & Sour Chicken.

Brown rice crackers with peanut butter, honey & banana

I hope that gives you a few ideas about how to fuel up with good, nutritious, wholesome food.  I really notice a difference when I haven't been eating well - and I feel so much better when I do!

Speaking of long runs, after chatting to my intraining coach, I decided to have a "rest" from long runs this week.  So that meant waiting until next week for my 30km, and instead doing a 15km this week.  I really wanted to do parkrun, but didn't have many other gaps in my schedule, so I decided to put the word out and see if any parkrunners wanted to join me at Sandgate for a pre-run 10km (then to do the usual 5km as well).  There were 10 of us who did it and it was fantastic!  Running with others meant it was a breeze - I was so busy chatting and enjoying the cool morning and the stunning sunrise, that I barely even thought about the run!  It was nice also to then do parkrun at a steady pace (I had the pram for that final 5km), rather than get competitive and bust my guts like I usually do!  Overall, I did the 15km in 1:20, an average pace of 5:21.  It really was a wonderful start to the weekend :-)

Some of the dedicated Sandgate parkrunners who did the pre-run 10km (then the 5km too)

Two Months To Go: Getting in the Flow

Well, it's been a super busy couple of weeks and I've simply had to prioritise family, running and work, which means other things - like blogging - have had to take a back seat.  But reflecting on my training, I realise that I've actually had some real achievements.  And with just two months tomorrow until the Gold Coast Marathon, it's a real confidence boost to see all that training paying off!

Firstly, I smashed my PB at parkrun the week before last.  I was running it without the pram for the first time in a few months, so I was really curious about what time I could achieve.  My current pram (with 2 kids) PB is 23:52.  We had great conditions - a perfect, cool morning with beautiful blue skies - and I just got out there and ran for it!  I wasn't totally fresh, as it was just 36 hours after running 26 kilometres, but I just picked a lady in front of me and stuck behind her the whole way.  I finished in 22:33 and I was thrilled with that!  Yay!

The following week (last week) I got some good sessions in - I'm just loving running with intraining on a Tuesday morning.  It's a speed session, but is different every week, and I love being around other runners, meeting new people and mixing it up!  Anyway, it was a tough week, with my 1-year-old a bit under the weather and he'd been waking up a lot in the night.  I got to Wednesday and had heaps of excuses NOT to go running.  But I just made the decision to prioritise my run and decided to push myself and do a fast 10km.  It's not a distance I do very much lately, but I really enjoy it - so I took the kids down to the waterfront and went for it.  I beat my pram PB (set a few months) ago, and ran it in 54:08 - I was so happy to get under 55:00!  Double yay!

Friday came and it was time for my weekly long run.  This one was 28km and marked my 4th week in a row of a long run, each 2km further than the last.  Each time, I'm noticing the recovery is SO much easier and the mental battle is lessening.  The first couple of long runs, I would get to the end and literally feel like I couldn't run even 2 metres more.  But now I'm just feeling so much better at the end, and like I have a bit left in the tank.  So I set another distance record and recovered really well!  Triple yay!

Unfortunately, it's not all smooth sailing.  We had a wonderful family weekend away up the coast, but I was really undisciplined with my eating (it's so easy to use the excuse of doing so much running!).  We got back today and I knew I had to knuckle down and go for a run.  I did 10km, but I felt so tired and sluggish.  It really is so important to fuel your body with the right foods.  I run so much better and have so much more energy when I've been eating well - lesson learnt!  My time today, without the pram, was slower than my 10km with the pram last week (admittedly, there was a really strong headwind for half of it).  It was not fun, but was a just punishment for eating too much crap.

So, another week down and less than 9 to go until the big one.  I'm looking forward to pumping the pavement some more, putting some delicious and nutritious food into my body and doing a long run of 30km.  Stay tuned!

The Overwhelming Kindness of Runners

Over the past couple of weeks, I've been fortunate enough to witness and experience the overwhelming kindness of runners.  They are a special group, with big hearts and a willingness to put themselves aside for others.

We all saw it in the wake of the Boston Marathon bombings - stories of runners forfeiting their own race to stop and help others; of runners uniting to support the victims and their families; of runners simply showing kindness to those around them.

I then saw it in action again at our local parkrun last weekend.  We held our first fundraiser, for Brisbane dad, Col Pittorino.  Col became a paraplegic in a cycling accident last year, and we were raising funds to support his rehabilitation.  We had such a wonderful morning and the community spirit was so strong.  We had 225 runners, who were all so generous, and the morning raised over $1000 - a fantastic achievement!

And as if I hadn't come across enough kindness, the story of this week's long run really takes the cake.  Dean & I decided to make the most of the Anzac Day holiday and get our long run in on Thursday afternoon/evening.  My in-laws came over to play with the kids and we headed out around 4:15pm, with our sights set on 26km.

Just a few hundred metres in, we bumped into one of regular parkrunners, Steve.  He asked if he could tag along for a bit - and of course, we were more than happy to have some company.  But team Gibson hit a snag in the first kilometre, when Dean tweaked his hamstring.  He'd had a bit of soreness on his previous run, but this time, the pain shot right up the back of his leg.  He knew he wouldn't make the distance and didn't want to risk making the injury any worse, so he had to walk home.  I felt so disappointed for him - when you have your mind set on a long run and a particular distance, it's really frustrating to have to cut it short.

But I was prepared for the run, so I continued on my way, still running with Steve.  He was a welcome distraction - it's great to have someone new to talk to on a long run, as it really takes your mind off the task at hand.  After a few kilometres, which had gone by quite quickly and easily, I checked in with Steve about how he was feeling and how far he thought he'd run with me.

Well, in an overwhelming act of kindness, Steve decided to stick with me for the WHOLE 26 KILOMETRES!  Dusk was approaching and it would be getting dark soon - which I was prepared for, with my phone in an armband and an LED light attached to my shoe.  But Steve felt an obligation to Dean to not let me run by myself in the dark, so he just kept on running!

Not only was the company such a welcome distraction, but Steve has run several marathons in his time, so was full of tips and advice for my training.  The poor man - just setting out to run a few kays on his relaxing public holiday, and ending up running 26km!  I was so amazed at his kindness and grateful for his company.  On top of that, I felt it was my best long run yet - and I'm really feeling my body recover more quickly as I get more under my belt.  I've had a great running week, and feel so fortunate to be around other runners - who truly are special types of people!

I don't really enjoy running the 3km stretch of the Hornibrook Bridge, but the sunset certainly makes it more bearable!

The moon was huge & stunning...the photo doesn't do it justice, but I didn't actually stop running to take it!

Back on Track

Well, I'm happy to report that after last week's run down Struggle Street, things are back on track!

I put into practice all the things I learnt on my tough run and got back on the horse on Saturday afternoon.  We had the kids looked after and Dean & I set out together, aiming for 24km.  We mapped out the course roughly before we left so we had a fair idea of where we'd end up.

It was a beautiful run, basically from Twelfth Avenue at Brighton, down to the Shorncliffe Jetty, then right back to Decker Park, across the Hornibrook Bridge, to the Woody Point Jetty and back over the bridge to Twelfth Avenue and home.

Here's what I did differently to last week:
- ran at 4:30pm, finishing up around 6:45pm - soooo much better without direct sun!  And watching the sunset was just beautiful.
- put blister strips on my feet (still got small blisters, but was a massive improvement)
- went armed with chemist jellybeans and had about 8 of them at the 12km mark - energy levels were so much better!

We completed the 24km fairly easily in 2:12:57, with an average pace of 5:32 minutes/km.  We were both in a great mindset and found that we weren't really out of breath - but our legs/feet were starting to get sore.  I was really proud of us that we pushed it at the end too, and did the final km in 5:23.

The 3km stretch of the Hornibrook Bridge (I know that's not really the correct name but that's what I always call it!) is definitely a mental battle - it's just so long and straight and flat and BORING!  But I tried to distract myself and chat a lot while we ran it, and it wasn't as bad as usual :-)

It was definitely the run I needed after last week and it left me in a way more positive state of mind - and ready to tackle 26km this weekend!

3 months out and a bit of self-doubt

I had a bit of a moment last week where I realised the Marathon is only 3 months away.  That means I need to really start ramping up the long runs, because I need to reach about 36km, approximately 3 weeks before the big day.

I feel like that's really crept up on my, so I realised it's time to knuckle down and get more structure into my training.  I needed a long run on the weekend, so Dean & I sorted out babysitters and set out for a 22km run along the waterfront at Sandgate.

Dean started the run not feeling great and he struggled to find a rhythm.  He ended up stopping after 11km and heading home, which was definitely the smart thing to do.  It's important to listen to your body - there's no point pushing yourself way past your limit and then ending up sick or injured, and having a much bigger setback.

I stuck it out and managed the whole 22km - which is actually the furtherest I've ever run.  I felt okay, except for the last 3km or so.  I really hit a wall at that point and had lots of self-doubt running through my head.  In those last couple of kilometres, I was telling myself I didn't want to do a marathon anymore.  I even thought about what injury I could fake so I could pull out!

Not the best thought process!  So I got a little mantra in my head and said it over and over until I finished (good posture, good breathing, you're in good form).  That helped.  I did the run in 2:01:00, which was my aim, so I was happy.

I made some mistakes in the run though, and even though I was absolutely exhausted from it, I felt like it was a win, because I learnt some things and have some strategies going into the next run.

Lesson 1:
As much as possible, I need to try and run in the early morning or late afternoon!  We went at 12:30pm on a sunny, 25 degree day. HOT!!!

Lesson 2:
I need to fuel my body properly.  I've never really been one to eat or drink much over a 2 hour run, because my stomach just doesn't feel like it.  When I hit the wall at 19km, my body was screaming out that it needed energy.  Next time, I'll definitely be consuming something at the one hour mark.

Lesson 3:
Put bandaids on my feet!  I have a spot where I keep getting blisters - must cover them up!

Lesson 4:
I do not have time or room for any negative self-talk - just don't do it!

Of course, I didn't mean it when I said I wanted to pull out of the marathon.  By the next day, I was motivated again!  This morning I did my first group training session as part of Intraining's Marathon School and LOVED it (more on that to come!)  It was wonderful to train with a group and I pushed myself so much further than if I'd been running alone.  I did 6 x 800metres fast, with 200m recovery.  It was HARD but speed training is one thing I've not been doing much of, so it was a welcome change (especially being without the pram, yay!)

So, 3 months to go and I feel on track.  The hard part is scheduling in long runs amidst busy weekends and babysitters.  It's definitely been a learning week, so I'm looking forward to getting back out there a little bit wiser and fitter!

The 3-year-old PT

This is my daughter, Hope.  She is 3 years old and her favourite colour is pink.  She loves Dora the Explorer and Angelina Ballerina.  She is my biggest supporter and the best Personal Trainer I could ask for!

While she pulls on a pink tutu as much as any 3-year-old, she also loves to don her sneakers and go for a good old run around the park.  After going to the Lions match last weekend, she now dreams of playing football.  And she is always asking if she's old enough to do the 5km parkrun by herself yet :-)

She is a constant source of encouragement as I run with the pram.  I often hear calls of "faster, mummy!" or "you can do it!" She is a welcome source of distraction as we run along, too.  She wants to know what each footpath sign says, or what that lady's name is, or if we're at the playground yet.

Hope limbering up before parkrun!

A couple of weeks back I decided to do some hill runs with the pram.  I wasn't feeling super energetic that day, so I told myself I'd do 3 laps.  Well, Hope had different ideas!  She decided we were doing 5.  I got to the end of 4 and was feeling pretty exhausted so announced we'd be going home.  The little voice from the pram calls out "no mummy, that's only 4 - one more to go!"  Well, what could I do but one more lap?  She is very good at counting!

Whenever she sees me doing push-ups or squats or sit-ups, she always wants a turn.  She helps me count, or she sits on my lap, or she takes over herself.  She loves to stretch as well, so I always have company when I'm doing so!

When I started exercising just over a year ago, she wanted in right from the start.  We made this video of my little PT and I love it!  Here she is, barely 2 years old:

I love that an active and healthy lifestyle is part of Hope's everyday life.  She looks forward to parkrun each Saturday so much and I love that she's around a community of runners so regularly!  She and Jed are the reason I embarked on this journey and they motivate me each time I get out there.

I am thankful every day for my 3-year-old PT!