Always back the track

After some queries about track workouts this morning, I again detail one of my most favourite sessions below so that others can also benefit from it.

I can’t lay claim to the rights however as they were formulated long time ago by people far more qualified and able than myself. In short however the following workouts will increase your leg cadence when done at 5KM pace each week.

6x4x200m or 8-10x400m.

Simple – just jog a short 3KM prior to the session and then run the workouts while jogging/floating along between each rep for a short period of time. Then a short jog and home.

These workouts have worked for me and many of the other folks I have helped and there is no reason why they can’t work for you to if you are willing to work hard at them.

Running together (while picking up cadence on the track) – stride for stride on a life changing ride. – Sean Muller

Converted

Today was another fantastic day out with mates running a trail race in the mountains west of Sydney. The event was organised by the fantastic folks from Running Wild, a great non profit organisation that is committed to hosting low cost trail running events for all. Everyone interested in trail running with a good group of like minded individuals without the corporate greed should definitely consider supporting this group.

It turns out that another 100 odd people turned up to the event on the day – a sure fire sign that people are getting sick of being ripped off by corporate running events and wanting something down to earth that does not break the bank.

This was only my third trail race, but I must say that I am now a convert – I suppose some good results in all three is enough to convert me, but the whole experience has been amazingly enjoyable.

Something that was really interesting was the fact that there were so many ladies out on the track running strongly in testing conditions. Amazing to see the commitment of them.

There is something out there in the solitude. Something special – something that makes you feel one with the earth over which you run. It also makes one develop a new string to the running bow. Really having to concentrate on where you are stepping and landing.

Ann Trason commented that she always felt that she was protected by trails and in a way that is how I have felt over the past weeks. It will be interesting to see how I fare once I get back on the road once again.

As an older wiser head said today – the trail will never go stale mate. Not much more to say really.

Running together (while becoming a convert of the trails) – stride for stride on a life changing ride! – Sean Muller

The importance of seeing to injury sooner rather than later

This week I was feeling just a tad tender after the mountain run on the weekend and so booked in to see my physio. This is something that I only do once a year as I am seldom injured or sore and because the physio has been very good in helping me to learn how to fix myself if and when something comes on that troubles me.


Finding a physio or massage therapist and indeed someone that you gel well with is extremely tough and once you have found and formed that bond of trust, then it is well worth holding on to.

Long story short, my niggle was nothing serious and should disappear after a few days of rest and massaging of my hamstring and butt with the trusty tennis ball..

Running together (while building a winning team around you) – stride for stride on a life changing ride! – Sean Muller

Stromlo mountain running

This weekend I experienced glimpses about my past and present life.


What do I mean by this? I learned that one of my favourite pubs while I lived in London had closed down due to too much trouble in the area. Although those days are very much a part of my past, I did feel slightly sad at this news after all the days that I had spent out on the beach volleyball court (yes they had a beach volleyball court in London).

The other thing that happened was that I was able to spend another fantastic weekend running in the mountains just outside of Canberra with some good mates of mine. I am really enjoying the mountain running as a group over the past months. The freedom, fresh air and camaraderie of things is just fantastic. One can’t really beat it.

As someone who was and always is in love with the track and the road, it is refreshing to find another aspect of running that I am keen on. I suppose one of the reasons for this would have to come down to the fact that I don’t seem to be half bad at this bush running malarkey. Coming 15th overall yesterday, I proved not only that I could run offroad, but also that I could beat many people who were significantly faster than me normally.

Best of all though the festival was run by runners for runners with running in mind. There were good sponsors present, but unlike other festivals in the modern world money and gouging the public was not a key factor.

I even got to meet the greatest Australian marathoner ever in Rob de Castella. 

Next year I might try the 12 hour solo event and see how I get on.

Running together (while enjoying running in its truest sense) – stride for stride on a life changing ride! – Sean Muller