Browsing articles tagged with " Exercise"

Blue Lake Fun Run Training

Oct 28, 2015   //   by phil.ackland   //   Articles, Blog, Events, Goal Setting, Motivation, Running Articles  //  No Comments

Here’s my Super-Simple training plan for the event.


3 Simple sessions each week:

1 – Hill Repeats:
Using a hill that resembles Bay Road, run a 500m section, jog/walk down. Repeat for 15-20mins

2- Steady Run:
Using a flat road, run a moderate, steady pace for 30-40mins.

3- Pace/Hills – Mount Gambier parkrun course
The parkrun course is a marked 5km around the Blue Lake so it makes complete sense to make use of this as a training tool for this event. Find some pace over the 5km course and use as a time-trial each week.
Ideally, you’ll jump in on the Saturday morning event and use the social atmosphere for a little extra competitive edge. If you can’t make it at that time, just follow the markers at any other time that works for you during the week.

 

Using these three easy to follow sessions spread across each week, you’re much more likely to have a more enjoyable and successful event day.
Allow rest days between each session and be sure to warm up and cool down prior to each of them. Also be sure to check with your doctor prior to commencing anything more vigorous than your usual lifestyle.

So that’s it. Nice and simple.
Of course a plan can be much more specific for the event or your individual situation and will then give you more specific results.

If you’re after something more focussed and tailored for you, give me a call and we’ll get you under way.

 

Find out more by visiting the running page of our website here:

reflexionfitness.com.au/running

 

Happy running!

Race Day Strategy

Oct 16, 2015   //   by phil.ackland   //   Articles, Blog, Fitness, Goal Setting, Motivation, Running Articles  //  No Comments

Going into your event with a positive mindset is crucial to a successful run. It’s normal to feel some level of nervousness and anxiety but having confidence in the training you’ve done and making a clear race plan ahead of the day will help to keep those feelings under control.

Your race day strategy should be worked out and tested well in advance during training. For example, in terms of pace, for the longer events especially, consider a conservative start that leads into a stronger finish. This should be practiced over shorter runs during training.

Once you have your plan in place, it’s important to then focus on running your own race.
In the early stages, this means avoiding getting swept up in the excitement of the start that can lead to you running at a faster pace than you otherwise would. If you find this happening, address it early and reset back to the original plan.

On a good day, one plan will get you from start to finish with your goal time achieved. This isn’t always the way it pans out, and really, if it was that easy every time…..well….where’s the challenge, right?
It’s a handy strategy to take along a plan A, B, and C.
Plan A being the ideal run. Everything aligns and falls into place just like you dreamed it would.
Plan B is still a good day out on course that needs some focus to keep together.
Plan C is just about getting it done and across the line.
Without B and C in mind, you run a higher risk of throwing in the towel all together if that ideal plan starts to fall away.

Race day is not the time for surprises or to try anything new.
Working with a coach can help you piece all of these aspects together.

 

Nothing New On Race Day

Sep 18, 2015   //   by phil.ackland   //   Articles, Blog, Events, Fitness, Goal Setting, Motivation, Motivation, Nutrition, Running Articles  //  No Comments

 

“Nothing new on race day”
It’s one of those Golden Rules that you may have heard before.
Anyone that’s learned this the hard way, and there’s plenty of us around, will hastily give you this key piece of advice.

What this means is that anything you intend to use or do on the day of your event, needs to be tried and tested in the weeks beforehand during training. In training, it’s not as crucial if you have a wardrobe malfunction, stomach upset issues, or unexpected blisters as it is on the big day you’ve been working so hard towards.

 

 

Three main areas to look at:

Race day strategy:
It’s so easy to get caught up in the buzz of an event and shoot off from the start at a faster than usual pace. Get a feel for setting your pace and controlling it during training sessions and then think your own pacing strategy through ahead of time and stick by it when the starters gun fires. On the day, it’s about running your own race and not someone else’s.
Food and nutrition:
In longer distance events, it becomes necessary to refuel during the run. This is definitely one you don’t want to chance on the day. Exactly what you are going to need is such an individual issue that will take some time to work out. Many products and food choices are available to use and finding which ones best suit your needs should be trialled during training well before the race.
Grabbing whatever the aid-stations have on offer at a moment’s notice is a risky strategy and should be used only as a last resort.

Clothing and gear:
The day of the event is a big deal. You want to look pretty awesome in all those photos. A whole new outfit is great for a night out, not so great for your race. Do you know if those shorts are going to ride up as you go? Is that new singlet top going to chafe under your arms? Will those shoes, that look great out of the box, blister your feet a few km’s in?
All answers you really want to find out during training when you still have time to find an alternative if need be.

 

Bottom line is, don’t try anything during the race that you haven’t tested already at home.

 

 

 

 

TNF100 2015

May 31, 2015   //   by phil.ackland   //   Articles, Blog, Events, Motivation, Running Articles, Uncategorized  //  No Comments

There are a lot of big  trail running events springng up around the Australia but, in 2015, The North Face 100 in The Blue Mountains is still the biggest, and most hottly contested, on offer in the country

For me, this year was a chance to really test myself against my own performance here in 2014. Last year it was an event full of unknowns and inexperience. The North Face 100 of 2014 very nearly beat me into submission and I only just managed to hold onto a finish. Something which many starters did not acheive. It was a super-proud moment but a huge learning curve and experience.
I decided, towards the end of last year, that I would get a lot of value from lining up with a coach that knew this sport, and specifically, this event, inside-out and I signed on with Brendan Davies on the same day that I registered for the event.

This year, I travelled to the Blue Mountains with a team that consisted of my wife Nikki, Scott and Nicole Sawyer, and Justyna and Daniel Grosse. Scott and Justyna were both lining up for the 50km version of the event for the first time. It made for a fun and adventurous road-trip style extended weekend away. Friday was put aside for being tourists in The Blue Mountains while avoiding the tempation to do too much on the day before the event.

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Race Day

The day, like every other event day for me, started much earlier than it needed to. I’ve not once been woken by an alarm for an event and this was no exception. With an alarm set for 4:30am I was awake closer to 2:30. The biggest difference this year was that I didn’t let that stress me. I lay quietly and calmly, keeping relaxed and mostly thinking of the day ahead……..for two hours.

Start – CP1

Heading out from the start, the first 4kms of the course is a road section that works well to spread the field out a little before we hit the first stairs and narrow trail sections.
It’s a fairly uneventful through here but the course soon hits the Furber stairs downhill and onto the rainforest tracks that lead through the landslide section along and around the ridge to the Golden Stairs. This staircase leads up to Narrowneck on on to CP1 at just over 10km.
I was feeling pretty good with the run through here and settled in to the pace with the other runners around me. Not a lot of opportunity for overtaking and there’s a little self-imposed pressure to hold your place in the cue.
Arriving at the first checkpoint in around 1hr 15min I was spot on my esimated time. No need to stop I ran through the checkpoint and continued on.

CP1 – CP2

This section is mostly open fire trail with regular sweeping views of the valleys. The main feature being Tarros Ladders somewhere around the middle of the leg. There wasn’t much of a line-up here but still an opportunity to have a quick breather and a moments rest. There’s time for a bit of general discussion with other runners  and I overheared one runner ask “Is this the 14hr train?” (in reference to the sought after silver buckle cut-off time) I realised that I was currently on track for my “If everything falls into place on the day” goal at around 21km into the race. A little mental boost but still too early to make such a call.
There are also some scrambly single track sections through the scrub here that were a bit of fun to fly along. More fire trail and we were approaching Dunphys Camp. It was at this point I started feeling a bit “off” Getting towards mid-morning and the temperature was just starting to get a little warmer.
No major problem but I did bring my pace back and played things a bit more cautiously for a while. Still a long run ahead.
In hindsight, I may have been pushing a little to quick in the early stages even though it didn’t feel that way at the time? It’s a hard one to pick.
Arriving at CP2, I made a fairly smooth and to-plan stop. Refilling both water and Tailwind supplies and moving on.

 

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CP2 – CP3

Between these checkpoints, there’s a really interesting section that has you climbing to the top of Iron Pot Ridge. It’s a steep scramble to the top before making a rocky out-and-back pass along the top of the ridge.  The reward for the effort is the amazing views over the gully below and the sound of a digeredoo being played as you pass by.
I made the climb to the top ok but didn’t have the pace I would have liked across the top. It’s a shared single-track, meaning you need to negotiate the track with runners moving in both directions. I took a conservative approach and allowed runners moving in either direction, with a bit of urgency in their stride, to go past. It was frustrating but I had to consider the distance yet to travel and play it smart. The run down from the ridge is gravelly and steep. Taking corners like a mountain bike and aiming for trees to use as the occasional brake to slow the decent. On the dirt road stage into CP3 I began to utilise my run/hike startegy to keep a steady push forward before striking  a good downhill run  into CP3. The first stop that support crews had access to.

Arriving in at the checkpoint, I was glad to catch up with Nikki. I was feeling pretty flat at this stage of the race and I felt that I really needed to grab some moral support to keep holding it together. I was pretty much unresponsive for the first few minutes and just wanted to stop and regroup. Once I was ready to talk about things and discuss the situation, we stuck to the refuelling plan and worked towards getting back into the race.
One aspect of having run this course before, was that I knew what was coming up. This has it’s pros and cons but at this point, it was having a negative effect in terms of my headspace, being aware that the stage ahead had a particulary gruelling climb along the way.

 

CP3 – CP4

Beginning as a gradually building climb, mostly along access roads, I had a consistent run/hike strategy here. The plan involved counting 1-20 in continous loops. I would run for  (x)number of 20 steps, hike for (x)number of 20 steps with (x) depending on the terrain and how I was feeling. Running about 70% of the distance. It proved to be an effective strategy for getting more running in than I otherwise would have.
Moving off from the roads into the more winding trail section that leads to the stairs of Nellies Glen, I was certainly not forgetting what this section of the course meant to my efforts last year. If you’re not fimilar with my 2014 experience, this climb last year almost ended my race with it’s relentless incline and gruelling stairs.
A big strategy this year, was to fully take on Coach Brendan’s advice about fuelling up ahead of the climb. I had a flask of Hammer gel in my pack specifically for these “in-need-of-a-boost” stages of the course.
At the suggested course mark, I downed a slurp of gel and preared for the ascent. Ok, let’s not kid ourselves and say this was easy, it was really damn hard but, it was  a great deal less trouble than during the year before. I took the occasional quick breather on the way up and another shot of gel somewhere around the middle but made it to the final stairs, took a moment at the top and cotinued on.
Between the top of the climb and CP4 at Katoomba, it’s was mentally a case of consistently moving forward. I knew it was close, I knew I was now guaranteed of reaching that point. Beyond that…….let’s not think too far ahead just yet.

This next checkpoint at the Aquatic Centre, is a welcome sight….. It’s 57km into a mountainous course. Of course it’s a welcome sight!
It was great to see Nikki here again, even if I didn’t give her that impresssion when I arrived. Like the previous stop, I wasn’t being very responsive. I was drained, tired and feeling a bit fragile and emotional. Initially I just needed to stop, breathe and settle my thoughts before I was ready to talk about the race so far, let alone what the plan was moving forward.
Feeling better, I downed a cup of soup that maybe should have been the proverbial cup of cement instead.
In 2014, I  stayed at this point for just on an hour. This year, the plan was for 8-10mins. I was there for about 30mins. Not a bad compromise I thought. The major difference though, I was leaving this checkpoint more than 3 hours ahead of last year and in bright daylight instead of in the dark. I was feeling flat but this marked a massive improvement so far.

 

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CP4 – CP5

After spending the remainder of the course in the dark in 2014, it was a goal from the outset this year to see as much of this fifth leg in daylight hours as I could. Hoping to get to CP5 just after sunset.
It’s an amazing section of the course in terms of scenery and adventure with loads of weaving single-track, cliff-top views, and waterfalls.
With this though, comes a lot of stairs and climbing. I was definitely finding this section to be pretty tough going. I was being overtaken much more often than I was overtaking others. That, in itself, can be mentally challenging and draining. It’s certainly an aspect of an ultra-distance race that you need to be able to deal with and manage if you’re going to make it through. It was important to put any ego aside, focus on my own race, and hold focus on consistent forward progression. Even if I wasn’t holding the pace I had been hoping for at this point.
Just after passing through Leura, at around 70km, the sun was setting and the reflective vests and headlamps came into play. Only about 8km short of my goal of CP5 before dark.
Eventually hitting the road section that leads to the checkpoint, I found a bit of energy and picked up some pace to take it in. Pleasantly surprised to see a car of familiar faces driving by and shouting encouragement. Scott, Justyna, Nicole and Daniel had finished up their 50km roles for the day and made the drive out to catch up with me on the way through. Uncanny how good their timing was here considering the course layout and timeframe variables on the day.

Reaching CP5, 78km’s done and the trek through the valley ahead.
The mental boost you receive by seeing a familiar face at this point cannot be overstated. After the previous two checkpoint stops, I was feeling much more alert here. Nikki even got a conversation from me, having to wait for only about 5 minutes first this time.
It was great to have a drop-in visit from the rest of the team at this point too.
Not doing so well at staying focussed on the job at hand, the challenge here was working with Nikki on the important final-leg nutrition plan. By this point, it’s crucial to have flexibilty built into the original on-paper plan and be able to work together in response to current conditions. My nutrition plan had worked well enough so far to get me to this point but it was starting to fade. Nikki threw some ideas at me and we came up with a solution and packed a plan B and plan C into my pack as well…….ready to head into the valley and the final leg to bring it home.

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CP5 – Finish

Time of day was now 8:00pm. Still at least 3 hours ahead of the same point last year and heading into the valley below.
It’s a pretty lonley stage of the race as the feild has well and truly spread out over the course. I started off from the checkpoint with a fairly average pace, returning to the run/hike strategy to push on. My plan, and coach’s advice, for this long downhill stage was to make the most of it, even on tired legs. Use the downhill for some pace in this last stage ahead of the long climb that follows.
Good plan but my body had other ideas. Running the downhill, I developed a dull stitch under my ribs that meant I had to walk more often to stretch it out. The valley at night is so quiet, calm, and still with a constant hushing sound of flowing water. Now, imagine you were to buy a relaxation/meditation CD to put on at home…….rainforest sounds, flowing water?
With my now fatigued state, slowed pace, and soothing enviroment, the dreaded hallucinations and sleep-walking that plagued my final leg efforts last year where settling in again. This was a huge confidence drainer. Memories of last year and knowing what was still ahead had me seriously concerned that I was in for another all-night slog if I was going to see it through. This went on for the remainder of the downhill section but, before long, I was pleasantly surprised to find I had reached the creek at the bottom in much less time than I had anticipated. (Maybe because I slept part of the way?)
I’m pretty sure I was asleep on my feet as I approached the creek and the sound of the rushing water grabbed my attention. I hadn’t been aware that I was approaching it but, suddenly, it was about 10 meters away.  Before making the crossing, I decided to use the cold mountain water to refresh myself, splashing it onto my face and rubbing my eyes.
This was a major turning point. From here, I was wide awake and ready for the long uphill stage coming up.
It sounds weird to say, but I enjoyed the climbing section out of the valley much more than the decent into it. I set up a solid and steady rythmn and pushed through to the aid station at 91km, stopped to refill supplies and carried on. On a few occasions I took the time to look around and appreciate being alone, at night, in the amazing landscape of the rainforest.
With a little over 5km to the end, the course becomes an interesting and technical single-track section. It’s a really enjoyable stage. Even at the end of a long day.
900 metres to go and almost 1000 stairs to the top. Time to just dig in, grit your teeth and get it done.
All that’s left here is a short run to the last few steps the lead you to the finish chute.

Cheering crowds, a fist pump in the air to cross the line and a finisher’s buckle to top it off.

100km in The Blue Mountains in a time of 18:21:24
A PB time for me by 7 hours 20mins!

 

Huge thanks has to go to my wife Nikki for supporting me on these adventures.
Support crew, logistics manager, motivator, and event planner, to name a few of the roles she takes on and does so well. I doubt I would even get close to the starting line at all without her support.
I’d also like to thank coach Brendan Davies for his insight, direction, and coaching this year in the lead up to this event and getting me so much further ahead than I was 12 months ago.

Will I do it again?
Considering discussions on potential improvements for 2016′s event were taking place on the day after the race, I’d say it’s very likely.
I’m really pleased with my result this year but there’s definitely still so much potential for improvement. ……always a work in progress.

 

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Posture For Runners

Aug 28, 2013   //   by phil.ackland   //   Articles, Fitness, Running Articles  //  No Comments

Good posture is an important factor to consider when running to reduce the effects of fatigue, lessen injury risk, and therefore, keep you running for longer.

If you’ve done a few group fitness classes, the term “shoulders back and down” may be so familiar that you don’t even listen to it anymore. If this is you, or you’re not familiar with the term, it’s an important point to take on board. Moving down the body from there, don’t allow your hips and pelvis to sit or roll back. Think of holding a plank or hover but in a vertical position.

The forward lean is the next aspect to add to this improved posture. This lean will have you working with gravity to move forward rather than fighting against it. It’s important here to focus on tipping from the ankle rather than the hips as you start to run.

A handy way to get a feel for this lean is to stand just out from a wall, keep your elbows at your sides with your hands in front facing the wall. Setup your posture as mentioned above and then slowly tip forward until your hands rest against the wall in front of you.

You will now find that this position will have your body closer to being over the top of your foot as it lands, reducing the chance of landing too heavy on your feet and over-striding. There will be less “braking” effect from each stride and you will be allowing gravity to assist you in moving forward.

It should also be noted that each individual runner is a little different from the next so there will be some variations to these techniques that may work a little better for some.

Check out our running page for more info.

 

Running Arm Swing

Aug 19, 2013   //   by phil.ackland   //   Articles, Fitness, Running Articles  //  No Comments

Running is about more than just your legs. Paying attention to the way your arms move as you run is important to create an efficient running style while maintaining momentum, rhythm and balance.

Things to look for:

Arms should be relaxed with roughly a 90 degree angle at the elbow. Aim to maintain a motion with your hands in the direction you are traveling while avoiding bringing them across the midline of your body. Any excessive rotational movement of the arms towards the middle of your body will need to be counter-balanced by your torso and hips, using excess energy to maintain the forward motion that you’re after. Think of running in either a straight or a zig-zag line. Which one is going to be a more efficient way of traveling from A to B?

Keep your shoulders relaxed (back and down away from your ears) to avoid building tension through your neck and upper back, then think of driving backwards with your elbows rather than pushing your hands forwards.

 

If you’d like more info and help with your running, check out our  Running page as well.

 

 

Workout Of The Week

Jul 1, 2013   //   by phil.ackland   //   Blog, Fitness, Motivation, Workouts  //  No Comments

These workouts are designed to be performed with minimal or no equipment for those times when you don’t have access to the equipment at a gym.

This workout involves working supersets of paired exercises. Aim  to move from 1st to 2nd exercise in each set with little to no break and then rest before repeating.

Set A: 3-4 times / Set B: 3-4 times / Set C: 3-4 times

Choose a number of reps for each between 10-20  to suit your fitness level.

Make sure you include a warmup, cool down and stretches.

 

 

*If you are new to exercising or have existing injuries, be sure to check in with your doctor before commencing any fitness program.

 

Click here for more workouts and other posts

Workout Of The Week

Jun 24, 2013   //   by phil.ackland   //   Blog, Fitness, Workouts  //  No Comments

 

These workouts are designed to be performed with minimal or no equipment for those times when you don’t have access to the equipment at a gym.

For this session, grab a skipping rope that your kids have left lying around. If you don’t have one, you can find these in many shops for very little cost. As an alternative, perform the skipping without the rope.

Spend about 5 minutes warming up with light exercises or an easy couple of rounds of this circuit. Leave out the skipping and perform about half of each of the exercises listed.

Aim to take minimal breaks between each exercise once you have started. After the plank, take a suitable break for your fitness level, around 1-2 minutes and then repeat from the top.

Aim for 3-6 rounds, again, depending on your own fitness level.

Remember: Technique is always more important than time.

*If you are new to exercising or have existing injuries, be sure to check in with your doctor before commencing any fitness program.

Workout Of The Day : Tuesday

Nov 19, 2012   //   by Reflexion   //   Blog, Fitness, Motivation, Motivation, Workouts  //  No Comments

Equipment Required : None (have a clock, watch or phone handy for timing)

Spend 5min warming up. Maybe a quick and light run through of yesterday’s workout.

Each exercise will be done for 30 seconds each.

Take minimal to no break after each of the Star Jumps and move straight into the plank.

Options :
Plank/Side Plank can be done either on toes or knees.
Star jumps can be alternating steps to each side, with or without arms
Mountain climbers can be an alternating step in and out without the jump
* Choose the option that best suits your fitness level and physical ability.

Time can be altered up or down to suit your level.

How many rounds can you do?

*Choose options that make it challenging and safe, not just easier. 

*Check with your doctor if you are new to exercise or if you have any concerns.

 

*Mountain climbers : From the pictured start position, jump your feet up and quickly draw your back knee towards your chest. Repeat this action in a running style motion transferring your weight to your hands.

If you like this workout, why not share it and challenge your friends…..

Let us know how you go.

Workout Of The Day : Monday

Nov 18, 2012   //   by Reflexion   //   Fitness, Motivation, Workouts  //  No Comments

 

Equipment Required: None

 

Warmup :

Perform this circuit twice doing only 4 reps for each exercise.

The Workout :

Perform as a circuit. No rest between exercises. Rest for 1-2mins at the end. Repeat the circuit 3-5 times.

Stretch once your done. Nice work!

 

20/10

* Be sure to check with a your doctor before starting any new strenous activity and stay safe.

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