Perry Lakes parkrun

There’s nothing like the launch of a new parkrun to draw a crowd – of parkrunners. The launch of Perry Lakes parkrun last Saturday was no exception despite a temporary return of winter temperatures and rain. What better way to start the weekend than to huddle with your tribe, teeth gritted against the cold, rolling your eyes at the lunacy of wearing shorts and singlets in the rain, knowing that by 9 am you’ll be delighted that you made the effort? Well, 272 people thought it was a good idea in Floreat on Sep 30.

I’ve been to a few launches, but this one was particularly close to my heart as my Nomads on the Run squad trains at Perry Lakes every Monday morning. We stick to the paths mind you, so this was a new adventure as the route offers up an opportunity to go off-road and negotiate softer, yet more challenging, surfaces.

Perry Lakes is a beautiful 80-hectare reserve with two lakes teaming with birds, a grass oval beloved of dog exercisers, and asphalt and concrete paths under tree canopies that, in summer, offer a welcome respite from the sun. There are also clean public toilets (a Nomad obsession) and a water fountain or two. Really, it’s yet another gem that Perth offers walkers and runners (and dogs). In fact, Perry Lakes was the location of the 2016 World Masters Athletics Cross Country Championships.

On Saturday, the Mayor of the Town of Cambridge, Kerri Shannon, was there to say a few words, welcoming parkrun to the neighbourhood. In his run briefing, Event Director Jon Storey, (who has run over 300 parkruns), mentioned swooping magpies and unleashed dogs as potential hazards on the route but really, as a Perry Lakes regular, I think the biggest danger is tripping over one’s own feet on the cross-country sections. Obviously, for normal people, this is no danger at all, but for the minority group ‘Runners Prone to Tripping’ of which I am a fully signed up member with the scars and hospital bills to prove it, the prospect of negotiating an uneven surface was daunting.

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Perry Lakes parkrun route, with the first kilometre marked in blue, is two laps of this course.

The route is two laps of the park. It starts on a wide asphalt path – traffic-free on weekends – then after about 900m turns onto a cross-country section, around 400m long, which is a little more demanding in terms of foot placement and balance. I did however not fall so yay for me – twice!

The next section is on a concrete-turns-into-asphalt path with a return to grass – clipped and even grass as it’s part of the dog exercise area – at around 1.8km. At 2.1km, there’s a change in surface again as runners enter another tufty grass, cross-country section before a return to asphalt and a u-turn, marking the almost halfway point and the start of the second lap. I’d estimate that about 2km of the flat 5km course is off-road, of which only 1.2-1.3km is on uneven grass.

As expected, I found the tufty grass tough to run on which is kind of funny for someone whose home parkrun requires 800m of negotiating sand, rocks, seaweed, and hyper-active dogs. I did manage it more speedily on the second lap which makes me think that mastering this cross-country lark might be a question of practice – unlike plodding along on sand, which after more than 80 parkruns, is still most certainly the boss of me.

The volunteers as always were well organised and encouraging with several familiar faces from the Perth parkrun family. Many in attendance were, like me, visiting from other parkruns, but 56 people turned up to walk or run their first ever parkrun. Welcome to the tribe first-timers. Saturday morning just got awesome.

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Courtesy of Perry Lakes parkrun Facebook page

If you’re new to parkrun, or wondering how it works, head here.

 

No More Excuses! Start Running.

So it’s the second week of the year, and your new year’s resolution to take up running hasn’t quite turned you into the gazelle that you’d envisaged. In fact, you might have been a bit rash in deciding that you could become a runner after all. True, it seems that everyone else on the entire planet is either trail running, parkrunning, or embarking on a marathon training plan (or all three), but clearly they haven’t struggled the way you have. Clearly they haven’t got the excuses for staying sedentary that you have. WRONG! If you are using any, or all of the excuses below, to stall your running journey, you’re deceiving yourself. Don’t give up. Don’t give in. If you are physically healthy, you can run.

EXCUSE #1: I’ve tried running but it’s hard.

No shit Sherlock. If running was effortless, we’d never walk anywhere, we’d run. It’s precisely because it’s challenging, and physically and mentally demanding, that it’s rewarding. The truth is, that even after running becomes a well-established habit, it can feel hard some days (at times, every day). It’s also true however, that running isn’t half as hard as your brain will tell you it is. There’s nothing your mind will like better than to try and sabotage your early running efforts with an internal dialogue that stalks your every step with phrases like: Stop, it’s too hard, stop, this is crazy, it hurts, it must be bad for you, stop for goodness sake, stop, you mother is right, this is bad for your knees, stop for the love of all things sedentary STOP!

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Remedies: Run with others. Running at a pace that allows you to chat with another runner is not only distracting from any pain but it also drowns out negative thoughts. If you don’t know anyone you can run with, get on Facebook, reach out to other beginners, join a running/coaching group, or form your own. Facebook is teeming with running forums. If you’re not ready to go public with your new activity, then follow a 0-5km (also called couch to 5km) program.Buy an app, listen to the instructions as you run-walk. As long as you stay committed to the 8, 10 or 16-week program, you’ll make progress. The trick is, for those challenging running stints, with no one to talk to, you need to talk to yourself. Try overwrite your negative inner voice with positive mantras such as I am strong, or I love running. The mantra doesn’t need to be true to be useful. Honestly, I ran Melbourne Marathon last year in a state of dehydration and nausea, and the only thing that kept me from completely freaking out was talking to myself, repeating such phrases over and over, to the beat of each footstep. Yet, six years ago, I struggled to talk myself into running 200m. Running, you will discover, really is a mental game, and nowhere is that more apparent than when you start out.

EXCUSE #2: I’m too slow

Granted I’ve never heard a man express fears that they can’t join a running group or a parkrun because of fear of being too slow to keep up but it is a comment I’ve heard from women. The answer to this fear is – it doesn’t matter if you’re slow. If you’re starting out, you should be running slowly, at a pace that allows you to speak full sentences as you run. Speed is irrelevant when you start. In fact, speed can be counterproductive because if you put your body under too much duress too soon, you are likely to get injured. You need to build up both pace and distance over a period of months to allow your muscles, ligaments, and tendons adjust to their new training loads. So, run slow. Running is running.

EXCUSE #3: I don’t have a runner’s body

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Please go to your nearest parkrun and have a look at the diverse shapes, sizes, and running forms on display. The only thing you have to know about a runner’s body is that it runs. End of. 

EXCUSE #4: I’m too old.

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I always thought it a bit comical that when I started running in Malaysia at the ripe old age of 40, I automatically slotted into the Veteran category at races. My father thought I was crazy to start running ‘at my age’. Since moving to Perth and joining Masters Athletics Western Australia, I’ve discovered that being in one’s mid-forties is still fairly young in runners’ years. I’m frequently inspired by septuagenarian marathon runners, women in their mid-fifties who make me look slow as a snail, and former state champions who, though not as nimble as in their prime, keep moving forward one step at a time. If you’re healthy, age is no barrier, and honestly running can often feel like giving the onset of menopause and the encroachment of age the proverbial finger. Age (or death) will get you eventually but that’s no reason to give into it prematurely. 

So, don’t lose heart, if the shine is going off your new year’s good intentions. Stick with it. Join a group or buy an app. Get a coach if you need one. Start walk-running at your local parkrun. Do whatever you need to do to get you started. You deserve it.

Patience, Progression, Perseverance. Essentials for the Beginner.

‘I’ve always wanted to run but it feels so hard and I’ve never managed to get that runners high you hear about,’ a new acquaintance lamented to me recently.

Firstly I was amazed by the lady’s desire to run. As passionate as I am about running, up until six years ago I had never had the remotest urge to do so. FOMO was my reason to start; desire didn’t come into it. And wanting to run, doesn’t mean it’s going to be easy. The truth is that there is a lot of groundwork to be done in the first few weeks and months of running. Everyone, even those who consider themselves fit and active, find running difficult to begin with. The trick, my friends, is to remember the 3Ps: Patience, Progressions & Perseverance. Keep these in mind, especially when you’re struggling, and you will optimise your chance of acquiring a fourth P – passion! – just as I did. (The ingredients needed for a runner’s high – the fifth and sixth Ps – pace and performance  – will surely follow).

P1 PATIENCE

Unless you are five years old or unusually genetically gifted, you are not going to get up one morning, lace up your shoes, and run 5km in 25 mins. If somehow you do, it’s safe to say that you won’t be able to lace up your shoes again for a while because along with other parts of you, your hamstrings will be so tight and sore that you won’t be able to reach your feet. The reason that it takes time to build up a running habit, is that the body, or at least the parts of the body that are engaged in running, are not instant gratification machines. Your cardiovascular and musculoskeletal need time to adjust to a new level of activity and loading, and if you don’t respect the time required for your lungs, muscles and connective tissues to adapt, they will penalise you with discomfort and injury. And like my new acquaintance, you might at this point give up on the whole running idea altogether – sore and defeated.

The great news is that you will probably feel a bit fitter after only a few runs but remember that your ligaments and tendons take as long as four weeks to adapt to the new loads you’re imposing on them. Do not look at people who can run 10km in 45 mins and think resentfully that you’re just as lean and fit from your gym workouts as they are, so why can’t you run like they do? Don’t look at them and think that because you’re not as lean and fit as them that you never will be able to run as they do. Running has its own set of unique physical requirements so be patient, keep your eyes on the long game, and consider those early weeks and months of doing short, easy runs (or walk-runs) as an investment in your long term goal – whether that be to run 5km continuously in 35 mins or complete a half marathon before you turn 50. Remember you want to get into running for the longterm which ironically demands that you should not be in a big hurry to speed up – to start with at least.

P2 PROGRESSION

The main injury-prevention tool for new runners is to progress slowly. A couch to 5km program is ideal as it combines walking and running, with the walking intervals shortening and the running intervals lengthening, as the weeks progress. Within 10-12 weeks of thrice-weekly sessions, most people can manage a 5km at a slow pace. Remember to look at your total number of kilometres in a week and resist the urge to get carried away when you’re feeling good – it’s a good rule of thumb to avoid ramping up weekly mileage by more than 10% at a time. Slow progress is key. Train yourself to achieve a base mileage that is comfortably challenging over a period of months before you even consider starting any kind of speed workouts or races.

P3 PERSEVERENCE

In the early days of running, before you’ve trained that little nagging voice in your brain to shut-up and stop telling you that you need to quit, that you’ll never be able to run far, perseverance is key. It will be hard. Accept that and keep trying. You might look at other runners, who make it look easy. But you can’t hear what’s going on in their heads no more than they can hear what’s in yours. The brain is one of running’s greatest tools – and beneficiaries – so train it in tandem with your lungs and legs. Run with a friend if you can; conversation is a great distraction from discomfort. Like and read running pages on Facebook and Instagram to keep you motivated. Remember that everyone, even Mo Farah, has bad days. The important thing is not to give up when the going gets tough. Persevere!

I explained the 3Ps to my new acquaintance, hoping to encourage her to give running another go. I invited her to come along to my next coaching class for free. She said that she would, but in the end she messaged me to say that her foot was injured but she’d try again the following week. I really hope she does. The 3Ps are essential components of a beginner runner’s tool kit but of course to use them you first have to (be well enough to) show up.

This article first appeared on JustRunlah.com.

Nail your first race

Since August I’ve had the privilege of coaching a group of new runners once a week. We’re all 40-50ish. Not that this matters but I think it is important. It’s important because I firmly believe that it’s never too late to start something new, especially if it brings you joy, friendship, and better physical and mental health.

While there are days when I can’t remember what I had for dinner the previous evening, I never have trouble remembering my first race. It also helps to have a timeline post on Facebook to jog the memory.

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The point is, that one’s first race, no matter how long, or where, is special. And for two members of my Monday morning running group, this Sunday shall be seared on their brains, and shared to friends worldwide on Facebook, as they are heading to a start line for the first time to run an 8km race. So ladies, here are a few words of wisdom, which I will try to heed myself, as they are probably valid for every race whether it’s your first or your 110th:

  • decide on your racing outfit the night before and lay it out ready for your early start. Do not decide to debut your new shiny runners or pushup sports bra. Only wear gear that has been tried and tested several times.
  • don’t worry if you’ve had a bad night’s sleep before the race – adrenaline will more than make up for it.
  • get to the race location with plenty of time to spare especially as you may have to wait in line to collect your bib.
  • also allow time for a loo visit. Some of the nicest chats with strangers I’ve ever had sober have been at race start lines and in queues for portaloos.
  • listen to the race director’s instructions before the race.
  • it’s a small race, but since it’s your first, keep to the back at the start line so you don’t get trampled over by the herd of PB-chasers.
  • no matter what pace you do, it will be a PB, so don’t worry about your speed.
  • don’t go out too fast as you will certainly regret it. If anything err on the side of caution and take it easy for the first couple of kilometers, letting your nerves settle down, finding your rhythm. You’ll enjoy sailing past the runners who ran out too fast.
  • don’t worry about people running past you. Run your own race and enjoy it. A race doesn’t have to be serious business. Smile, even if inside you’re crying. It will look better on the photographs. If you don’t take off too fast, you’ll most likely feel and look great!
  • chin up, eyes forward, take it all in – the other runners, the scenery, the sound of your breath – you are racing and you are amazing.
  • if you do start to struggle with the little demon voice that says you can’t do it, banish it by counting 1-2-3-4 with the beat of your cadence, or use a mantra such as I-love-to-run. This may feel strictly true at kilometre 7 but the little demon voice in your head doesn’t need to know that.
  • use the water stations even if it’s only to swish some fluid around your dry mouth.
  • try to finish strong, sprinting across the finish line but if you feel like wretching, that’s ok too. Be sure to smile, even while wretching (!), in case your coach has recovered from her own race in time to grab an iPhone and aim it at you.
  • enjoy the euphoria of finishing while walking and stretching for a few minutes after you finish.
  • did I mention that you are to enjoy yourself? Joy is the true essence of nailing it.

And I dear runners, will do my best to practice what I preach!

Perth Marathon 2016

There’s so much I want to say about Perth Marathon but travel and jetlag have delayed my race report a tad. The short version is that the race went so much better than I had hoped and turned out to be more enjoyable than most of the twelve half marathons I’ve run since October 2012. Crossing the line in 3:55:07  rendered me a sobbing mess in the arms of my husband and daughters who had managed the logistics of cheering me on, at various stages along the course, around a soccer match.

I learned a lot from this marathon, the biggest lesson being about pacing. And determination. At a certain point, around 34km, determination overcame fatigue, a headwind, and a sore ITB. I will write more in detail at some point in the future. In the meantime, here are some photos🏃🏻🏅😀

 

Taper Madness

We’ve moved out of our house, the kids are on school holidays, the weather is cold, frequently wet and windy, and apparently my training is done. I won’t go on about the ridiculous position of being a tenant in Australia whereby one is expected to improve a property and return it cleaner than when it was received. No I’ve left those rants ringing in the ears of every person unfortunate enough to meet me last week. Now it’s time to look forward (to the next time I have to move out of a WA house, not!), but also to more pleasurable things. First though I have to do my marathon – this weekend!

I’m torn between being grateful that I completed a marathon training program without getting injured (the niggle in my left quad does not indicate an injury, no it does not) and wondering if perhaps I didn’t train hard enough. Or maybe the latter thought is tapering crazy thinking. To be honest, I really don’t know what to expect on Sunday. And that I think has got to be the one of the best things – besides fitting into skinny jeans a size smaller than last year – about this experience at this point. I have never done a marathon before so the only thing to do, having done the training apparently, is to get philosophical.

If it was easy to run a marathon, everyone would do one, wouldn’t they? Okay, I can think of a few of you who wouldn’t but you know what I mean. It is designed to be hard. I read somewhere that only 20% of marathoners run 42.2km in under 4 hours and that statistic does not take advanced age into consideration. So a sub-4 hour marathon is a big deal. And there is a big chance that I won’t achieve that, as much as I’d like to. And you know what? That’s going to be fine. More than fine.

I hope I can make this run a celebration of good health, of freedom, of friendships – there will be many familiar faces both on and around the course – and of simply being. Running 42.2km is a silly think to do really. And I know for a fact that there will be a number of hours this Sunday when I will wonder why the hell I have chosen to do it. I oscillate between calm acceptance of what will be will be and oh my gawd this is going to be wretched and I’ll be lucky to finish.

Finishing will do though. I still remember finishing my first half marathon in 2012, crying with joy as I crossed the line in 1:59, the lady presenting me with my medal trying to console me, telling me not to be sad, that I’d win the race next year. I fully expect to bawl my eyes out on Sunday too. I just hope it’s not until after I’ve finished!

We are currently living in temporary accommodation in a building inhabited mostly by octogenarians. The decor has a certain 19th century vibe to it but hidden amongst the trinkets was this little gem of wisdom. Words to abide by even when running a race:)

 

Moving & marathoning

Several of the thousands of people I’ve informed about my upcoming marathon aspirations have wondered why, if I’m only going to do one, I haven’t opted for an iconic event such as the Melbourne or London Marathons. I want to play it safe, I’ve said. I want to keep the stakes (and costs) as low as possible lest I don’t make it to the start line due to illness or injury. And I want to sleep in my own bed, eat in my own kitchen, minimise the variables (and stress) as best I can if I make it to race day intact. Best laid plans, as they say.

Just over three weeks to race day and one thing I know for certain. I will not be sleeping in my own bed the night before. My bed, and the rest of our furniture, will be in storage in Welshpool and our family of five will be living out of a couple of Samsonites and a few cardboard boxes. Our landlord is not renewing our lease and thanks to a shortage of decent properties in the rental market and the glacial pace of productivity of those tasked to ‘help’ us relocate, we have not secured a new lease before the expiry of the old. Hence the storage and the suitcases, and as yet booked temporary accommodation. In two weeks time the packers will be let loose with their rolls of brown tape and cardboard boxes, while I double and triple check that all my race gear (and the three kids) stay out of their reach. So it seems that I will end up having to plan marathon day accommodation and travel, and make a race weekend packing list after all. It will be like having the excitement of an out-of-town race experience without actually leaving town. Best laid plans indeed.

Marathon Training – Day 1

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Swanbourne Beach

I’m pretty sure that I’ve told ever single person I’ve met in the past two months that I’m running a marathon in June. Yet, until today, I hadn’t technically started training for the event. (I won’t call it a race as my stomach churns at the mention of the word.) I’ve been plodding along doing my usual 45-50km per week – a tempoish (5km) parkrun, a slowish long run, various 8-12km runs in between, and the odd, very odd, interval session. And it’s been nice, not following a training plan.

But now, sixteen weeks to M-Day (June 12), and it’s time to dust off (or open the app) containing my chosen training plan and get down to serious business. I’ve opted for a Training Peaks plan with a goal time of 4 hours (more about that in future posts). I used similar plans for two half marathons last year and the combination of speed work and long runs worked well. And I took six minutes off my half marathon time.

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My plan designates Mondays as rest days (assuming Sundays are long run days), so I’ve started my marathon training today by having a rest from running. After the WAMC Point Walter 16km Race yesterday – I’m ok with referring to events as races after the fact by the way – a rest day was in order.  A walk on Swanbourne beach to stretch out my calves, hamstrings and hip flexors, pretending not to see the naked man letting it all hang out as he walked towards me, was as active as I got today. It was very windy but I guess nudists don’t feel the sea chill like the rest of us, though parts of their anatomy must. It could have been worse I guess. He could have been running. Come to think of it, the naked rambler is probably the only person in Western Australia whom I haven’t managed to tell in passing that I’ve registered for Perth marathon. These things happen when you don’t make eye contact.

 

GRIT Plyo & CXWorx

DOMS_CartoonHave you ever noticed how you come across something for the first time and then within days the same thing crops up in several Facebook/Instagram posts? Is it that you never noticed it before and now do, or is it something newish that is gaining traction, possibly as a direct result of new year’s resolutions? Who knows? So it was for me this week with the term DOMS (Delayed Onset Muscles Soreness). Never heard of it a week ago. Now it’s everywhere- including in my lower back, butt, thighs and shoulders. Oh yes, not only have I learned a new acronym, and noticed several social media posts from people complaining about it, but I’m living it. In fact, I would say that yesterday, I was hobbling it. Now I have had this before. I just didn’t know it had its own dinky name.

This week’s affliction is a result of back-to-back Grit Plyo and CXWorx sessions (30 mins each) after a two week break. I love these classes but unfortunately there are very few of them on offer so generally I do them twice a month – yes they run weekly but I don’t always make them. I have on occasion run 10km before GRIT though not recently. And I’ve never felt stiff or sore afterwards. I haven’t looked like the people in the videos either mind you. However, this week marked a new version of both classes so I guess that change-up/out was enough to leave me two and three days later with DOMS or as I think of it ‘feeling like an 80-year-old’. Actually, I really hope I feel fitter than I have the past few days if I make it to 80!

DOMS aside, if you’re new year’s resolution is to go to the gym more – or at all – I think GRIT and CXWorx are the perfect compliment to running. H.I.I.T plyometric routines in the former boost athletic performance, and core strengthening is the main focus of the latter. Both really give the whole body a good old work out (so my good old body has been telling me for three days) but are only 30 mins each.

I’m hoping that by tomorrow I’ll feel supple and energetic enough to do parkrun. And then next week, to go to the gym again. It’s got to be easier second time around, right?

 

Lesson 1326 – NEVER EAT FISH & CHIPS THE NIGHT BEFORE A RACE

 

IMG_2956.JPGThe thing is that I was over hungry. A soccer club committee meeting had gone over time and lunch had been on the light side so that by 18:30, I was starving. Perhaps if I hadn’t eaten quite so many chips, I’d have been fine. Anyway, it turned out to be far too big an ask to digest oodles of starch deep-fried in oil while simultaneously trying to sleep before arising at 5:20 for my last WAMC event of 2015. They say that the hard work is in getting to the start line. Well for this even that certainly was the case! This morning, as I nibbled on my pre-race toasted muffin, feeling strangely unhungry, and listened to the rumblings of a tummy that had been audible all night throughout strange dreams including the usual can’t find the start line/my shoes/both race panic dream, I knew I wasn’t going to see any start line or finish line today. It was a shame because I knew the route – 8km between City Beach and Floreat- by heart as it’s one of my regular training routes. Still, an hour after I should have crossed the finish line, I can still hear chips gurgling through my system so je ne regrette pas returning to bed instead of lacing up my shoes. I do however regret eating two tonnes of starch and lard last night. And missing the race. Lesson learned. Enjoy the sunset without the fries. Hopefully there’s always next year to run the City Beach 8km race – and stick to pre-race pasta.IMG_2949.JPG