30 Day Challenges
I’m on a mission to make myself a better runner, both physically and mentally. My mission has meant that I’ve taken up James Dunne, performance coach, on his 30 Day Challenge. James follows me on Twitter and when I saw the link to this free resource on Twitter, I had to go and see what it was all about.
James’ website summed up why I need to try this, and probably you do to:
If many years of coaching experience has taught us one important fact, it’s that there are a number of key exercises and drills that 99.9% of runners and triathletes will benefit HUGELY from, if performed on a regular basis.
The irony is that most runners simply don’t do this type of training. Without it, they’re left more susceptible to injury and constantly fall short of their true potential come race day!
This is exactly why we’ve created this 30 Day Challenge…
Each day we’ll provide you with a specific 10-15min set of targeted techniques, drills and exercises, chosen to Transform Your Running over the coming month!
(taken from http://www.kinetic-revolution.com/30daychallenge/)
Sounds impressive, doesn’t it? I started yesterday with day one, exercises aimed at my hamstrings, adductors and hip flexors. They aren’t easy, which probably proves that I’m doing them right, with 3 lots of 20 reps of each exercise. On top of this James also has some fab proprioception exercises for people, like me, who have poor co-ordination skills but also aimed at everyone who needs to improve balance and motility and I guess that’s most of us!
Today I did day 2 which was all of these exercises again plus an additional flex which I found disturbingly difficult! I used to go to regular yoga classes and this particular pose was a nice finishing off pose. Today it near finished me off! I’m not sure why – maybe I’m just older and stiffer, but the low back mobility cross stretch was hard going. I’m hoping that this will improve as my flexibility does.
I’m also following the Plank Challenge from Tribesports, doing an increasingly long plank hold for just about every day for a month. It looks like this:
I might struggle to get past a couple of minutes, but my abs deserve some attention!
I’m back on course for the next half marathon on my list, the Fleetwood Half. I’ve booked a campsite nearby and adjusted my diary so that race day is actually race day. This means that I’ve come in at Week 5 with a 6 ½ mile run and yesterday was Week 6 Day 4 – Magic Mile day! I left running until later in the day so that I could honour a chiropractor appointment in the morning and then spend some quality time with my hubbie. My quality time also involved visiting my favourite running shop and buying a couple of new running tops. As my husband had just bought a recovery truck, my £26 worth of bargains went uncommented upon. I know how to bide my time!
It was 6pm before I headed out to run. The weather had by then improved and it was a lovely calm evening. A perfect running time. I chose a fairly flat route and my cycling hubbie decided to come with me, after a little persuasion. My warm up mile felt incredibly slow, but as I’ve readjusted my app and am now back doing 4:1 run:walk intervals I let it ride and slowed my pace. The timed Magic Mile started just as we reached the flattest part of the route, which was ideal. I ran the first half a mile well paced at about 6 – 6 ½ mph according to hubbie’s bike computer. On second half I tried to lift my pace a bit and was encouraged by hearing that I was running faster. I was between 6 ½ and 7 mph, not much faster, but still an all important negative split! I completed the mile in my fastest time of this year of 9:58. It’s not startlingly fast, I realise this, but it’s the fastest I’ve done since returning from injury and it’s under a 10 minute mile. It’s progress. And progress is good.
The run back was a slow affair, with my pace dictated by the app. I was happy to just jog back – I’d done my hard work for the day!
Ode to the Chiropractor
Simon, a follower of this blog, my running and my art, has rekindled an interest in haiku – the Japanese poetry form. I used to write a lot of haiku and have taught countless children how the syllable patterns worked, but lost the time to write them. I use the traditional teikei 5-7-5 pattern, although I know that this is a bit outdated for modern haiku writers. It suits me.
Last night, on the jog home, I paced out this poem – an ode to my chiropractor.
Whose instruments of torture
Ensure pain means gain.
I’m sure my chiropractor will love it – I’ll make him a calligraphed copy!
As it happens my visit this month was fairly low-key. My calf muscles are behaving and aren’t too tight. My neck and shoulders were, as ever, stiff, but his new machine (looking and sounding much like a nail gun) pummeled them into submission. The only new twinges are coming from my left knee which is starting to sound as if I am receiving regular injections of Rice Krispies. Some pain across the front of the knee when I’m relaxed caused some chiropractic concern and I’m icing it following some cross-friction treatment. It doesn’t bother me when I’m running, just at rest, so I’m not worrying too much.
Other than that I got a clean bill of health – I am a picture of running fitness, so long as your picture looks like this!