Week 9-11

 

                                                Australia Day 26 January Outing to Fremantle

 

With the OMFG race postponed because of the high temperatures to 30 January 2021 on race day it was a reset of training .

The training has been good with lots of running in the heat mixed in with hard walking .Hard for me and trying to get my cough under some control but any exertion and increased  heart rate will start the cough which isn't ideal in these Covid times but eventually I settle after coughing and gagging .Not ideal but have been getting used to it. Tried to meditate everyday with various levels of success as well. On the 17 I did a run in Bold Park with 570 m elevation doing 7 repeats to Bold Park Look out .Again in the heat which was good training and enjoyed getting out .Used the sticks which helps. 

Following Saturday ran with Kelli for 17.5 km and again kept a good pace and managed well Had a coughing episode getting up Kokoda .On Sunday went for a hike to Mt Cooke but had to bush bash to the top to get on the Bibbulmun trail for 8.8km . The week before OMFG just really did little other than an hour walk and some strength training

 

 

 

 

1 Rest Day: Rest Day Meditation 20:00	12 12:59 PM Run: Hill Repeats 4 x 3 10.34 km ~ 1:16:05 5:48 PM Strength Training 0 km ~ 1:08:59 Meditation 10:00	13 Rest Day: Rest Day Meditation	14 5:14 PM Run: Walk Steady Pace: Find some... 10.29 km ~ 1:28:01 Meditation 10:00	15 Rest Day: Rest Day 5:37 PM Strength Training 0 km ~ 31:00 Meditation 10:00	16 7:30 AM Run: Run 6 minutes, walk 3 minutes... 2.83 km ~ 35:19 8:07 AM Run 12.01 km ~ 1:30:59 Meditation	17 7:32 AM Run: Trail Run, walk the hills 19 km ~ 3:03:27 Meditation
Meditation: 50:00 // Run: 54.5 km ~ 7:53:54 (7:00:00) // Strength Training: 0.0 km ~ 1:40:00 // Total: 54.5 km ~ 10:23:54 (7:00:00)
18 Rest Day: Rest Day: Recovery Week Meditation 10:00	19 6:11 PM Run: Run with 6 x 1 minute efforts 7.5 km ~ 50:47 7:14 PM Strength Training 0 km ~ 25:20 Meditation 10:00	20 Rest Day: Rest Day 6:20 AM Run 2 km ~ 28:59 6:51 AM Bike 19.23 km ~ 55:11 5:10 PM Bike 19.35 km ~ 58:12 Meditation	21 12:02 PM Run: Walk Steady Pace: Find some... 5.09 km ~ 46:37 5:48 PM Strength Training 0 km ~ 31:53 Meditation 10:00	22 Rest Day: Rest Day Meditation 10:00	23 7:10 AM Run: Run easy 17.5 km ~ 2:11:08 2:56 PM Cross Training 0 km ~ 1:31:27 Meditation	24 8:44 AM Run: Trail Run, walk the hills 8.8 km ~ 2:43:30 Meditation 40:00
Meditation: 1:20:00 // Run: 40.9 km ~ 7:01:03 (5:00:00) // Strength Training: 0.0 km ~ 57:14 // Bike: 38.6 km ~ 1:53:23 // Cross Training: 0.0 km ~ 1:31:27 // Total: 79.5 km ~ 12:43:09 (5:00:00)
25 Rest Day: Rest Day Meditation	26 8:11 AM Run: Walk Steady Pace: Find some... 2.8 km ~ 36:29 8:50 AM Run 6.42 km ~ 1:00:14 Meditation 20:00	27 Rest Day: Rest Day 5:40 PM Strength Training 0 km ~ 16:06 6:00 PM Cross Training 0 km ~ 57:33 Meditation 10:00	28 Run: Run easy (30:00) Meditation	29 Rest Day: Rest Day Meditation Meditation 10:00	30 6:56 AM Run - Hills 23.74 km ~ 3:39:15 Race Run: OFMG Festival 25km (25 km ~ 4:00:00) 2:56 PM Cross Training 0 km ~ 1:26:35 Meditation 20:00	31 7:44 AM Swim 660 m ~ 26:39
Meditation: 1:00:00 // Run: 33.0 km ~ 5:15:58 (25.0 km ~ 5:30:00) // Strength Training: 0.0 km ~ 16:06 // Cross Training: 0.0 km ~ 2:24:09 // Swim: 0.7 km ~ 26:39 // Total: 33.6 km ~ 9:22:53 (25.0 km ~ 5:30:00)

Week 8 OFMG A NEW YEAR 4-11 Jan 2021

 

“Make friends with pain, and you will never be alone.~Ken Chlouber, Colorado miner and creator of the Leadville Trail 100 mile race”

This was suppose to be an easy week in preparation to the OFMG 25 km run at the John Forrest National Park on 9 January.

Unfortunately with the prediction of very hot conditions at the end of the week .The race was postponed to 30 January.

I kept to the routine with an easy run on Tuesday and another run on Thursday and then did a 4 hour run on Saturday in 39C heat . managed 24 km with 300m plus elevation. .Also did Yoga and 2 cross-fit sessions for a reasonably light week .

Back to 2 more weeks of training then a short taper to the OFMG 25 km run before preparation for helping and pacing at Delirious 200miler.

Week 7 Dec 28-3Jan 2021

 

Keep close to Nature's heart... and break clear away, once in awhile, and climb a mountain or spend a week in the woods. Wash your spirit clean. John Muir 

 

 A very restive week with no work and just training and relaxing.

Have kept up the meditation each day some days better than others .Have managed to enjoy some great ultra running films on You Tube and I have listed them below as they are worth watching for the sheer beauty of running in some parts of the world especially now when there is no travel it is worth reminding ourselves how beautiful the planet is and the importance of caring for it. Even the runs I do have a new found sense of the beauty of doing what I do in the environment .

Monday did a work out in the gym and body pu,p

Tuesday Run on the treadmill with 6 x 1 minute at 80% max HR

Wednesday rested

Thursday I again ran easy on the treadmill for an hour and some walking

Friday Hour work out in the gym

Saturday 1.5 hours walking at 9 min per km pace for 10kms with 250 m elevation

                 1.5 hr Yoga in the afternoon

Sunday Run in the hills for 2 hrs .

Kalamunda Sunday Morning Ideal Social distancing 

28 Meditation 10:00 Rest Day: Rest Day 10:02 AM Strength Training 0 km ~ 1:18:18	29 Meditation: mrditation 10:00 3:21 PM Run: Run with 6 x 1 minute efforts 0.14 km ~ 5:19 3:27 PM Run 9.26 km ~ 1:00:23	30 Rest Day: Rest Day Meditation: meditation 10:00	31 12:22 PM Run: Walk Steady Pace: Find some... 1.5 km ~ 19:00 Meditation: meditation 12:47 PM Run 7.91 km ~ 1:00:19 1:52 PM Run 2.06 km ~ 24:40	1 Rest Day: Rest Day 3:36 PM Strength Training 0 km ~ 1:00:48 Meditation 10:00	2 7:56 AM Run: Run easy 2.81 km ~ 40:05 9:04 AM Run 10.17 km ~ 1:34:23 3:01 PM Cross Training 0 km ~ 1:30:32	3 7:47 AM Run: Trail Run, walk the hills 12.01 km ~ 2:12:00
Meditation: 40:00 // Strength Training: 0.0 km ~ 2:19:07 // Run: 45.9 km ~ 7:16:14 (5:30:00) // Cross Training: 0.0 km ~ 1:30:32 // Total: 45.9 km ~ 11:45:54 (5:30:00)

 

 

The week has been a good balance of rest and running and watching some inspirational films .2020 has been a year to forget and remember .Looking forward to a better running year with goals conquered .

During the week I binged on video on ultra running and here are some of the great films on ultra running:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Week 6 Christmas Easy week

 

"“Do not give up. In order to reach your goal, be regular, be determined, be cheerful! Do not give up, do not give up! The Goal is ahead of you. If you do not give up, you are bound to reach your destined Goal.” -Sri Chinmoy"

The week is slowing to a restful recovery week from the programme .I only had 2 days at work and with Christmas on Friday 25 December I had 3 days of rest between sessions. 

Started with a rest day and meditation.I did a cycle session at the Gym .On Tuesday it was an hour running  with 4 x 500m on a hill .I did Mount Street and found it hard going with my coughing but got through the session with 7km . On Wednesday ,I did my strength session at the gym and an hour of Yoga ,felt a lot better for it .Again did my meditation in the evening when everything was more restful. Focusing on rest and parts of the body that one could relax such as the earlobes , hair finger tips breathing and feet. Harder to focus on these then just the other form of meditation learnt so far which is see, hear and feel and labeling the action and just moving on .

Thursday Christmas eve even though there was nothing on , I did a gym session with 5km of running and strength work .Mainly planks, and working on my balance on a Bosu ball.

Friday Christmas day was a quiet time of contemplating the most difficult year for everyone but also thankful here in WA .I had an easy meditation session and evening with Family.Saturday was just an hour of walking with 20 minutes going hard .Managed 7km in the heat.Sunday an easy hour running with 6mins on and 3 minutes walking for just under 8km.

A  pretty easy week .The weight remains static but hopefully in a month will be under 75kgs. I was suppose to go down to Denmark this coming week but that was put on hold .So will just train here and hopefully will be fit to help pace the runners at Delirious in February.

This weeks session is dealing with the negative thoughts that flood through and white-ant our desire in a race and convinces us to drop out in  the extreme scenario of a death spiral of negative thoughts.

What is imposter Syndrome

I have been trying to smile and to focus on relaxing on runs all hard as the thoughts flood in and out and for me the coughing is also a disruptor of focus.