The Blog from Vlad at Runlab is back!

There have been a lot of changes here at Runlab over the last couple of years, in summary though they are good changes and from a small running group created around the 2XU Paddington shop in Sydney (which was then rolled out nationally as a model for creating a better experience for 2XU customers) to now a couple of years on, offering the dynamic interval running groups "My Group" in many locations, the Runlab model is growing and expanding, delivering a service to runners to meet your needs via a professional entity hat is Runlab.

We look forward to 2014 but in the meantime I will once again start sharing my thoughts through my blog to you which really are only my thoughts specific to my training and to give you an insight into what I do to try and achieve my goals. Your motivation is very important (see further down for my thoughts on that!)

The week started off with a 10k fun run down in Sydney. For me this was only about supporting and promoting  our new Rozelle group, and its starting to grow which is great. Very tough little 2 lapper course full of hills and turns, 32:30 and only a few seconds behind Harry was a good end to racing for this year and means I was allowed to have a trophy on display for another week at home (thats all I get :))

The most pleasing thing however was bringing back he quantity and as I now focus my training squarely on a Sun2:20 marathon in Paris in April next year, my training has to be hard, specific and controlled. I had 14 sessions this week, 12 runs 160kms and the best thing is the body feels good, so Im off to a good start there.

Saying that getting out of bed this morning I felt like an old man and as I headed out for my Long run it took a couple of Km to warm up, probably 6-8k before i felt normal. This was my longest run back in about 8 weeks. 34k average 4:14 with a fair few hills at the start and end. I really enjoyed the run this morning and never have a problem running by myself and pushing myself where needed. Incorporating the Fernleigh track into a lot of todays run allowed me to run a steady pace on 4min k's or so on the flats. I must say though that the toilets up at Redhead came at just the right time, yeah maybe too much information but it could have ended up much worse.

From 24k especially today I felt pretty satisfied, its like the Bank for Marathon runners, going in and making a deposit. These are important runs to build that muscular endurance and twice weekly long runs will now become a regular part of my training. One around 22-23k and one over 30. They will also have structure to them, you cannot just run long and expect to race at the level I want to.

I also had a great 8*1k with my mate and Runlab coach Josh Hilliard at Mosman on Tuesday afternoon before our Mosman Runlab. Although we are both very self motivated, I appreciate just having someone around me on the key sessions, to help keep me focussed. The pace wasnt lightening this week but an average of 3:05 on a 90 second recovery was good considering the return to volume and the race on the Sunday. So Ill check in again in a fortnight or so to report on how im going, but the other thing I really wanted to discuss today was Motivation.

Yes its the end of the year, but good races take time to prepare for. A lot of you have key races in the front end of next year dont you? I guess I thought about it a lot these last couple of weeks when there were a lot of cancellations at Runlab due to other commitments, but also in myself trying to get into the best form of my life ahead of the Paris marathon. Good races take time to prepare for, so if you need a few weeks off hard training, do it but dont let it all fall apart - Keep it at a spot that allows you to kick off again soon. Doing no running or little running for a few weeks now will take you a couple of months to recover from. Remember what you love about running and it wont feel like a chore at all, it should feel like living!

I must say moving to Newcastle this year has really helped me too, the people mostly followed by the environment has given me an additional reason to push the boundaries again. I have so many runs where Ill run past friendly faces or amazing scenery, which makes it easy for me and on my key sessions Im organised! So i guess Summer school was the brainchild of me wanting to make sure your 2014 didnt get off to a slow start and its looking like a cracker! It will give you the environment to launch your new year Running surrounded by other aspiring runners, coached by Athletes and supported by many fantastic organisations. If you know someone that may be interested then please do them a favour and pass this on. We do have a few spots left but not many.

Later
Vlad

4th March-Keeping your running motivation

The past few weeks have been trying enough for me as a runner, heavy work commitments and lots of rain has made keeping to the plan challenging. With a few major runs around the corner, just this week Ive had a number of people ask me how I keep my motivation and keep training when it just doesn't seem as easy as it should.

Ive has my own frustrations over the past few week. The results have been ok with a good run at the Huskisson teams event and the week before at the Footpoint trail series, but yesterday although most would be happy with third, I really struggled and ran well below my best. I spent a lot of yesterday thinking about what I was doing better a few months ago and what I had to potentially change as I lead up to the Christchurch Marathon on the 3rd of June this year. I dont think any major changes are required just some re-adjustment to my current routing
- Good sleep and prep, so that Im ready to go first thing in the morning
- Re-checking my nutritional intake and possibly speaking with a sports nutritionist to make some small changes
- Ensuring that I utilise my wet weather running gear well so those rainy sessiona re more comfortable.
Ill re-visit this in the next few weeks to update you on any changes I made.

In the meantime some tips that runners who are struggling for motivation should consider.
- Make sure you have a good running jacket-Waterproof but light. Once you start running you will soon forget that its wet and you will have your session completed and feel much better about it.
- Get a plan www.runlab.com.au or create your own and stick to eat, record your key session times so you can compare how your going.
- Join a Runclub (2XU Paddington) or similar or fins a friend to do some of your runs with.
- Remember why your doing this, whats your goal? If your looking to complete the Half Marathon, it requires hard work now. The feeling will be so worth it but you only get out what you put into it.




In the meantime Check out this cool little link-Some simple but effective advice here.

http://www.coolinfographics.com/blog/2012/1/20/a-visual-guide-to-marathon-running.html

5th February - Welcome to Fun Runs

The Long season of Sydney fun runs has started up again with the SunRun in its second year being contested yesterday. Over 6.5km runners took on the course from DeeWhy to Manly. Although the winners complete the course in approximately 20 minutes, both they and all other runners will tell you that this is one very tough little run. I think its a mini City2Surf.
The popularity of runs right across the country has increased over the last 10 years and just seeing the number of people competing in these runs tells you that more and more people are turning to running. I was lucky enough that my Store runclub 2XU Paddington was the first team home and I also took third outright.
My training has been all long hard training for a couple of months, not that Im complaining as the Marathon is still my training goal, but I just didnt have the speed near the start and it hurt a lot. I did manage to hold the gap and towards the end I was getting closer to the leaders again, so Im happy with how the training is progressing.
Im also happy that Runlab.com.au is gaining momentum with a number of people already taking on a personalised structured training plan - their goal SMH Half Marathon in May this year. Whats yours?

Long runs in Bad Weather - 15th Jan 2012

Well we are pretty lucky in most parts of Australia in terms of having a great climate for running. We can run most months of the year with a few adjustments to our preparation and clothing, unlike those in may parts of the Northern hemisphere. However sometimes in what is supposed to be the best part of the year for running we will all encounter worse than expected weather conditions.

Most of the longer runs or key sessions for those that work full-time or have family commitments etc will always fall on the weekend. This means that we hope for great weather. Make sure your prepared ahead of time and read the weather forecast but, as always take the forecast with a grain of salt as we all know, its often incorrect.

This morning after having completed my longer run on the Saturday, Sunday had me scheduled for a 90 minute run in the morning and a 40 minute recovery run in the evening. It had rained on and off but when I got up and prepared to drive to the start point of my run it started pouring. By the time Id reached my destination, although overcast it wasn't raining and looked to be clearing, phew! Well the first 20 minutes of the run was great but after that the next 70 minutes were run in torrential rain. It was so bad I didn't need to stop for water, I simply opened my mouth when I needed a drink, there was flash flooding and in parts of Centennial Park I was running ankle deep in water. Although you would get soaked no matter what you wore, Luckily I had worn light shoes and enough layers to make sure I wasn't cold, so although I was drenched I was still relatively comfortable and put together a good session without barely laying eyes on any other runners who probably opted for the sleep in (Double runs means I don't have his luxury). One thing I can say though is that the 2xu compression socks worked a treat even in the rain and didnt get heavy or soak up to much water.

The key session this week was my Saturday long run. Although i started fairly slow I still averaged 4:15 or faster for the run and between 20 and 30k I ran a solid block of 10km on Moore Park with Sean Williams averaging 3:25 which is relatively quick on grass after 20km. This is where having a structured plan works well and ensures you can hit the key sessions - For me its the Marathon prep runs. If you'd like some guidance for your own running goals feel welcome to browse www.runlab.com.au.

Buggered after another 160km week!

Marathon Training

No matter how you look at it, running a Marathon is tough for everyone. Everyone has a different expectation of what they would like to achieve. Many people will just want to run a Marathon to say that they have done it, but most people will begin starting o put a target time into their minds during their build-up. Most people wont commit to this publicly but in the back of their mind be pretty happy to know they are aiming for a time.

Take the plunge, your thinking about doing one of the toughest activities man can do (Well thats exactly how Bryce Courtney described it when last year I was lucky enough to hear him speak about Marathons), choose a time. Get some advice and set a realistic time and think about getting someone to help you specifically train for your event. Runlab.com.au is one such resource to do this.

It may be tough training for it but the feeling when you finish is fantastic! Trust me, I had to switch around my training days this week due to some personal commitments, but having a clear plan and structure allowed me to do this - I was however hurting when it called for my long Run to be completed at 2pm Saturday where I ran thought the high country of the Monaro on dirt roads in gusty wind and temperatures of 30 degrees or more!

New Year Goals - Running with a plan, Running with Runlab

Well its NYD 2012 and its been a productive week and day in preparation for my next goal being a Marathon in March In Japan. By sticking to my structured training plan Ive now been able to put together 6 weeks of between 120-140km and from this week until just before the Marathon, I will be running on average 160km a week including 5 "Doubles" where you do a second run in the day of around 30-40 minutes.
However for most people that havent been running for a long time or have heavy work and family commitments, doubles are not a necessity. You can complete your first fun run, Half Marathon or Full Marathon in a personally satisfying time by running only a minimum of 4 times a week depending on your goal.
Personally the launch of www.runlab.com.au this year provides runners of all abilities the opportunity to train for an event specific to them and tailored individually for them. We look forward to you visiting our site soon.

11 Dec 2011 - Marahon training Long Runs

Well Marathon training requires not only consistency but a well tailored structured approach based on the individual. Whenever I speak to those that are trying to take on the 42.2km for the first time or run a pb the most common concern that arises is around "Hitting the wall". "Hitting the wall" will inevitably happen to almost everyone that runs a marathon BUT by following a specific training program this can be either eliminated or at least the severity of it reduced.
Specifically if done correctly the "Long Run" can limit the chances of your goal time slipping away from you as you aim for a time in your goal marathon or any distance below this. I specifically am a believer in making sure your Long run is not only about distance but also pace. How can you expect to run well on race day if you havent adequately prepared?
On Sunday the 11th of December I was lucky enough to "Put to the test" a specific long run. At the Canberra 70.3 Ironman I was lucky enough to race with a strong team to easily take the 1st position in the team category eventhough for me, running, I had only ever had the intention of running the race as a specific training session.
I Ran the Run leg after a solid swim and fantastic bike effort from my other team members. The intention was to run at a my typical long run race pace for the first 5km then run at my target Maratjon pace for the last 16km. Due to the course being on bike paths, being narrow, and the traffic on the course-I was pleased to average around 3:22's per km although my target was 3:17. I finished strong and felt I could have done more at this pace but today was all about learning and combining a specific long run into my Marathon prep. We won the teams category by over 25 minutes in the end and I was pleased with how my race/session went.