Free running motivation

Whilst I don't believe this stuff is for beginners, I post this because of the message at the end. It is also cool to watch though and we should be enjoying our running most of all as if we are not and are not running with the earth and as part of the earth then what is life.- Sean Muller

Knowing when to call time

This morning I woke and was intending to go out for a 15KM run and when I got 10KM in, I just realised that I was not enjoying things that much and for as much as I wanted to go on and complete the other 5KM, there really was no point. I did exactly as prescribed by Fordyce and closed the training diary for the day and went to do other things.

Experience has taught me that sometimes forcing oneself is not the right option. When you get to that point it is time to just close the diary and then go and mow the lawn or some such other task.

Tomorrow you will then be able to attack the course again with renewed vigour.

Running together – stride for stride on a life changing ride.—Sean Muller

The 15KM moderate workout

This is another one that I am growing to love in the training program. A nice little mid-week 15-16KM at a moderate pace. What is termed by moderate – well if your aim is to run your marathon at 5min/KM, then moderate is either slightly slower or slightly quicker than this. I personally like the slightly quicker option and in this instance would advocate around 4.52-4.55/KM for this particular athlete.

This workout gets you running at or just under marathon race pace for what is a decent amount of time and gives you the added confidence of being able to maintain this pace for race day. The pace should be comfortable though and if you are battling then you need to re-evaluate again.

Running together –stride for stride on a life changing ride. – Sean Muller

400s - man do I love them

This morning’s workout was one that I am fast growing to enjoy. A friend got me on to it, by suggesting that I take up a series of 400s on a grass oval and I can’t thank him enough. I have found that sets of these really help to get the leg speed up and although I know that I still need to be doing the 1KM repeats as part of a decent program, 400s and 200s on grass do it for me.

I like the 2x5x400m repeats at 5Km pace with 70s in between and a 3.5-4 minute rest between sets. This is preceded by a 3KM warm up at a slow pace and followed by the same as a cool down. Another one that I like is the straight 10 x 400m repeats. For this one you may need some company though and you may need a little more than 70s in between each, but trust me these are both very good sessions and even better to peak off.

Go the 400s and feel the speed surge.

Running together – stride for stride on a life changing ride.—Sean Muller