Nike + run club - session 2 (for me)

So week 2 and it was 32 degrees. I had decided to try riding my scooter to the run rather than catch a train, but got stuck in peak hour traffic and was pretty hot and bothered by the time I got to federation square. I then got more hot and bothered getting out of motorbike gear. Was pretty tempted to head home but figured I'd gotten this. Just do it - right?!

Checked in my gear, signed in and did a small warmup.

 I'd thought that doing the 10km, 7 min pace sounded pretty cruisy. We took off. This time close to the actual pace time (initially 6:48). Yay!! We stopped for water and the run leader waited for everyone to drink which was ace! Unfortunately my hay fever tablet hadn't cleared my nose and I was feeling seriously parched! To the point where it hurt to swallow. There was also stacks of annoying flys. We continued on and I was just in strugglesville, another km or so and up Anderson st hill and another water stop. We then continued on, further away from the starting point. At the tan one girl decided to head back, I should of but persevered until we got to Fawkner park and the group then headed up another hill. I turned the other way and had more water, deciding to head back. A mix of walking and jogging - completing 7.6km instead of the planned 10km.  But I still felt a sense of achievement for actually going running instead of going home, and persevering despite feeling awful. It just wasn't my night.

Why Nike run club is awesome:

- the run leader looked after the group and ran close to pace. 

- they provide free electrolytes and water, and lolly snakes!

- the meeting area is a really comfy place to stretch and hang out after the race

- there a good variety of distance and pace, I know 2 people found the pace a little too quick so headed back to join a 5km group

- the official nike people are nice and friendly. I had one girl ask how my run went as I was enjoying a drink, being encouraging after I mentioned I'd turned around early and also chatted to an organiser about the group, and the nike app and what I did for a living. It's a big reason for heading back next week.

- I first found it odd initially that they used the same event each week by updating the date, but now realise it's pretty handy having it appear in my calendar each week 

What would add to the awesomeness:

- provide some water before the run started (maybe they did and I missed it)

- maybe find someone to provide fruit. How awesome would watermelon be on a hot summers day!

- form the distance groups a little earlier so there's more of a chance to chat to people we'll be running with

- show a course map (so it's less of a mystery how far to go) - although I've only done 1x5km and 1x10km so maybe that's just repeated each week.

- add a Facebook group people can post to, or a dedicated Instagram account that we can tag in our photos to encourage more people to take photos and spread the word

It's a great way to get out there and run even if you're not quite feeling like it :). Keep up the good work nike people!!

https://www.facebook.com/events/721703157846166/

Here's some random shots post run.

15.6km complete!!

So on Sunday I ran my longest ever distance!

The weather was pretty awful, drizzly and grey.  After I left the carpark at southbank I was freezing!  But thankfully warmed up by the time I got to the start line.  I ended up wearing my long nike epic run tights, a singlet and the event tshirt.  I had brought along a light windbreaker jacket but accidentally left that in the car and I didn't end up needing it.  I also wore a light white cap to keep the rain off my face as that really annoys me whilst running.

In terms of preparation - I had pasta for the 2 nights before the race, I ensured I had had hayfever tablets the day and night before and of the morning.  For breakfast I had a slice of fresh bread with strawberry jam, and a banana smoothie with a scoop of protein.

Before the race

During the race

After the race

I decided to go hardcore on the gels this time which seemed to make a world of difference. I had a gel at the start of the race, 45 mins in, then another one about 30 mins later.  I unfortunately had to stop for a bathroom break on lap 2, but at least I felt hydrated for the race!! :)

Here are some Nike + Running stats

I celebrated with a parma :)

I went home and had a soak in the bath with salts, and also had a bath the next day.  My legs ended up being so sore, especially my calves.  The wet area after the race didn't inspire me to spend much time stretching so I'm sure that didn't help though I did a little bit.  My hips were also really sore - so lots of painful turning during the night in bed!!

My result:

Race 3: 1:46:24.0 Overall Place 176 Age Category Place 33

Given I aimed to run at 7 min/kms I beat that goal and was still going strong at the end.  So I'm happy with how I went!  I feel with more training I could make half marathon distance.

If you'd like to support the health foundation:
https://springintoshape2013.everydayhero.com/au/jen

I unfortunately didn't achieve my original goal of 2x 15km runs, as the second race followed on from back issues which hampered my training.  However I did run a total of 36.2km over 3 races :)

I'm a big fan of the Spring into Shape series.  It has a great course and is at the right time of year where if I've been lazy over winter I can use it to get back into running.

http://www.starttofinish.com.au/content/event-information/gjsu6g

Nike+ run club

Back in the days of Nike town in Bourke street (Melbourne), I used to attend nike running sessions. They were awesome, especially since you got advice on running, got to trial their shoes, and they gave out raffle tickets to win free stuff. I might have won a running belt and two caps (although gave a cap away to my friend who had come along one time). Weekday sessions went from the store and Saturday sessions from the tan.  Then the store closed and my running also largely stopped. Recently I'd seen hints of a "new" running club but the posts I found on Facebook were usually months old that no one was responding to them anymore.  In trying on the new epic run tights (comfiest pants I now own and nice and warm in this awful Melbourne spring we're having) at the Nike Melbourne Central store, I saw a sign in the change rooms to head to the store's Facebook page for details about a running group. Again I found a post from at least a month ago mentioning a venue change.

Here's the pants (taken from their Facebook page)

Eventually a hunt on the internet and I found this guy's blog:

http://www.larsgrombach.com/2012/09/nike-run-club-melbourne.html

From there I found an old event and the nike running au group. Success!

https://www.facebook.com/nikerunningau

The facebook event which seems to get shuffled along each week is here:
https://www.facebook.com/events/721703157846166/
(if that link stops working from the nike running au page, go to events - it will either be a future or past one for melbourne :))

Thanks to Dean for answering my question on Facebook about whether they ran regardless of the weather and his suggestion to introduce myself when I came along I found the extra motivation I needed to combat the rain that started as soon as I left work and actually attend!  Instead of running from the store they now hire an area of federation square (amphitheatre) with massive numbers of people turning up.

This picture doesn't show a massive amount of people as a lot of us were hiding from the rain

Well organised, you need to sign a release form for new runners or sign a sheet for returning runners and get a run card stamped. After 5 runs you can claim a free nike dry fit tshirt (see above). They're black and awesome!

The front

The Back - so glad people were wearing these for me to spot on the run

You can then leave your bag with them getting an wristband in exchange for safe return of your belongings. There was a warmup (which kind of fizzled as I think too many people were trying to take shelter from the rain), then the run groups were announced and headed off.

This time there were 5 & 10km distances with pace groups of 5, 6 or 7 min Kms. I annoyingly run at 6:30 and thought it would be good to push myself to run at 6. Unfortunately lots of people seemed to be running faster than 6 min km once we got to the tan track which was way too fast for me! 

Here we are momentarily stuck at traffic lights - such a variety of people

Here's my run

Despite dropping back and running solo most of the 5kms, I still always had someone with a nike shirt or wristband in sight. I also was greeted on return and asked by both Dean and my pace runner how I went. So that was nice! Drinks were available as well as lolly snakes. A group stretching session was also held which I'm usually pretty lazy about doing.

I'm a bit sad the Monday runs don't happen anymore as it means I can't make my local boxing class on a Wednesday night but it's a great way to go running with a variety of different people. I hope they can facilitate smaller groups (maybe having 2 run leaders spread themselves out in the group rather than both up the front), and maybe introduce half minute pace groups so that the group actually run at the speed they're supposed to. Maybe the 7 min group would have run fast!! They were short on run leaders for this session though. I've probably found this friendly group just as they go on break for the Christmas period but at least now I know who they are and that they'll be doing training for Run for the kids next year! I'm pretty confident given the weather I wouldn't have run when I got home so this was great to keep training!

Week 1 wins

My wins for the week:

- not having a coke zero on Thursday when I'd had bugger all sleep and had to pick a lunch (out of a box of items) for my turtle expedition day. Was really tempted for the caffeine but despite being incredibly tired I didn't need caffeine!

- not drinking lots of alcohol at the work annual it BBQ. I stuck with 2 ciders despite alcohol being freely available.

- I did 3 running sessions this week (not to the plan but better than before :))

What I coud do better:

- I didn't eat 12wbt food as I signed up last minute and didn't get a chance to shop. But my meal plan is all set for next week.

So I doubt I'll be following much of the fitness plan for next week but I do have a plan:

Mon - running session (think I'll follow the speed plan), aiming for 7km again

Tues - free yoga/meditation session at lululemon

Wed - try out thenike running club in the city

Thurs - aerial yoga 

Friday - no plans, will check what's on the plan

Saturday - rest day

Sun - 15km fun run

 

Round 4, day 1

I'm already sore!

So I have a few kgs to lose (again) and really could eat and exercise better than I have been.  This time I'm doing the 10km advanced program - for those who can run 10km but want to go faster. I modified the session a little as it was raining and I didn't want to get my phone out for too long.

I skipped the 5 minute warmup and went straight into the steady jog for 10 mins. Then it was time for running drills (which I couldn't quite remember) but I did 20 knee lifts, 20 glute lifts (on more of an angle),pitter patter steps for 1 minute, slow butt kick walking (not on the program), knee lift stepping (instead of skip steps), I skipped the 3x 50m strides where you're supposed to increase speed progressively. Then onto speed drills. 3x 80% effort x 2 min, followed by 2 min power walking. Then 4x 90% effort x 1 min, followed by 1 min power walk. Though I kinda guessed what effort to run at. I was then supposed to cool down with a 5 minute steady jog. I ran for a little over 10mins. So I covered 7km apart from the running drills bit. Then did heaps of stretching. Hopefully it gets my back feeling better but my leg is a bit achey a few hours on.

I left signing up a little late so I haven't done any shopping yet and didn't plan any of the meals.

Mondays food - fresh bread with Vegemite, half a milo packet with nespresso coffee pod, lunch was 4 steamed dumplings, 3 spring rolls, snacked on a pear, handful of popcorn. Dinner was Pasta bolognese and a slice of mud cake with vanilla ice cream (well I had to taste test the cake I baked). I think I did ok though as I could have eaten more or more fried stuff for lunch. And the mud cake was smaller than I'd typically serve myself! And I ate breakfast which is the first time in awhile.

I didn't sleep well, the only reason I got out of bed when I did was because my bread maker was beeping at me. I also wasn't going to go for the running session when I got home, especially since it was raining but I thought what the hell I'd go for a run. A km or so in and the rain eased up so I figured I'd try doing the proper session.  Different to what I'd usually do and just under 500 kcals burnt.

Spring Into Shape - Race 2, 2013

So I was supposed to be doing the 15km but my back has been playing up since Race 1 and I just haven't been sleeping well or training as a consequence.  The only thing I have been doing is Anti Gravity yoga to see if that helped my back.

So with 1 training run on the Wednesday of 7km (in probably a month) I felt a little more confident about the 10km run on the weekend. Although the day after that training run I could barely walk.  I felt my back release in Anti Gravity on the Thursday night, and although my legs were killing me that night, I was walking pretty much normally on the Friday.  Although I had tight calves and less noticeably tight hamstring.  Friday night I managed to bruise the top of my foot opening the freezer drawer so that too added to my list of issues.

Sunday woke up and felt like crap.  Everything was sore.  Had some fresh bread and jam, and a protein & banana smoothie. Really unmotivated. My running shoes applied annoying pressure to my bruised foot.  Left about 30 minutes later than I had planned but still arrived in plenty of time.  Completely forgot to buy a couple of gels (that I'd also forgotten to buy the day before).

Race time and I spent the first 2km feeling awful but focused on the fact that I always seem to feel awful until I find my stride.  At about 1km I saw an old-frail looking guy running in front of me, so I overtook him thinking that he'd just be pottering along.  At around the 2km mark he caught up to me and we were pretty much running at the same pace of 6:18.  Which is fast for me given I hadn't been training.  So after a little while I was struggling to stay with him.  I think I lost him about 5km in as he took off, but then overtook him as he was walking later on. Around the 6-7km mark I had a massive stitch which I breathed through and thankfully got through.  At about 9km in I was seriously struggling and tempted to have a bit of a recovery walk (due to a slight feeling of nausea).  At this point the guy ran up to me and told me to lift my head up (I hadn't been paying attention to my posture - just trying to shuffle my way to the end). So from then I tried to keep up with him, he got me close to the 9.8km mark when he seemed to falter so I think we were helping each other by the end.  Around the corner from the finish line I picked up the pace and so did he so we finished close to one another.

It was funny as during the race I wondered if he had noticed we'd been running together most of the way.  When I went to thank him after finishing for getting me through the last km he was talking about how I really slowed down at 7km and how I needed to start off at a better pace and keep that same pace.  I mentioned that I'd been running faster than normal to keep up with him earlier and he actually apologised.  Was such a nice man though.  So it reminded me that you can't judge people by their looks.

So race 2 I was about 4 minutes slower than race 1 but I ended up running the whole way (apart from the short water walks), and had done bugger all training, had a sore back, legs and foot!  Now to keep training (and stretching) to finish off the series with a 15km run!

AntiGravity Yoga!

Recently I organised a hen's day for a friend, and the common vote was to go try Anti gravity yoga.

http://www.vibesyogamelbourne.com.au/about-antigravity-yoga/

I watched only the one video - so didn't really expect that we'd be hanging upside so soon in the class. I think I expected more standing stuff incorporating the hammock, or flying/seated type stuff.

So first class I struggled being upside down.  Here I am refusing to let go!

Here's my friend, looking a lot more relaxed (and giving the thumbs up)

The handstand thing I could do though!

So I went back a second time and I was definately better about hanging upside down.  This time I wasn't one of the people who weren't allowed to do moves on their own - unlike my first class :)  Although there was one girl the second time who was supposed to wait for her, who tried the lean back, lift your legs up and hook them around the hammock on her own.  Another class person spotted her and yelled something out as she had one leg hooked around the hammock and was hanging very precariously!!

The teacher has to be really patient as its easy to miss a queue and suddenly you realise the teacher is repeating the same information again and again because you've missed out on doing something.  Like supposed to be having your toes a couple of inches off the ground.  Totally thought I'd done that but when I looked they weren't anywhere near the ground :)

One thing I didn't love was how close you are to your neighbour.  The girl to one side of me was doing more advanced stuff so at one stage I had her foot cms away from my face, and I also had a girl directly in front of me.  Thankfully before doing the flying move the teacher moved her over, but I had to be careful with anything where I was stretching forward that she'd already moved forward.  Would have been nice not to worry about it.  But everyone in the class was really nice.

I went along with a slight headache and in agony lower back and leg pain (been getting a sciatica type pain).  Afterwards I kind of felt floaty and tired.  I was really sore in my legs and back and had a headache so had a bath and went to bed.  Today I still have the headache (pretty sure I must have tensed and strained my neck) but the lower back and leg pain is largely gone.  So I'm still debating about going back and booking in for a series of 4 classes.  I really don't want to be in agony after a class, and its hard to tell if I strained my neck doing the shoulder stand (which I don't feel like I'm doing right) or it was a general tensing.  You have enough to worry about in the class without having to remember to not tense up!! :)   I felt good after my first class though so maybe I was just more tense yesterday or trying more stuff.

Location 106 Leicester st Fitzroy 3065, Vibes Fitness.