The Beep Test

I have been trying to improve my overall fitness, and although race times and training times are great reflections of how I am going, I wanted something a bit more standardized. A lot can affect the time run in a race such as number of participants, course, weather and probably quite a few other factors I am forgetting.

So the beep test seemed like a good idea. For those of you who don't know, the beep test is basically a run to exhaustion within a specific time frame. 2 cones are placed 20 metres apart. You run backwards and forwards between the cones until you can no longer reach the cone before the next beep (you can download an app to get the beep 'soundtrack'). The time between the beeps gets closer and closer as the levels progress, so it tests endurance as well as ability to pick up speed as the legs get tired. About 1 1/2 months ago I did the beep test with a score of 5.5. Today I managed a score of 7, which was a huge improvement!

I am one happy chappy!

How do you test yourself for improvement?

Ash :)

A serious lack of motivation and a new PR

On a Saturday I ran a shiny new 10k PR. No race, no specific training, no water stations, no sealed road. Just me, my running trail and a hidden bottle of water. It may have only been a PR of 8 seconds, but a PR is a PR. And considering it was on an uneven trail, the most disorganized course of loops and back tracking and the several 'nope this is too hard I am turning back moments', I am stoked with what I achieved.

I have not been doing any specific training, because this has been more of a building period in preparation for Dopey 2015, so I have been trying to fit in at least one long run every week/fortnight, one speed session per week plus a tempo session every week/fortnight. Running a PR is a non race situation- which is unheard of me (I always do better in races. ALWAYS), has given me hope that when I tackle my next 10k I can hope to get a decent PR of more than 8 seconds. Someone once told me when creating a goal for a race you should have 3 goals- one that is achievable- such as I will have good form for the whole race, a goal that you would be happy with- such as running under 1:10 for my next 10k, and then a goal you would be over the moon with- such as running under 1:00 for my next 10k.

I had been in a bit of a funk after a long weekend, break from running and far too much junk food. This new PR has given me new focus and I am ready to get back to training hard and eating clean. So get around me!

A quick hike while on holidays rewarded me with this view.

A little bit on incidental exercise over my long weekend away!

How do you refocus after a break?

Ash :)

Rest Days

Even though I totally understand why athletes have rest days and ALL the benefits of including a rest day in a training cycle, I can't help but feel so guilty when I plan on having one. I feel like I am letting myself down and being lazy. I don't know why I think this, and it is definitely silly, but I can't help it.

I am a pretty active person, I would say on average I do some exercise 6 days a week, and sometimes I will even do something in the morning and then something again at night. And I understand compared to an elite athlete this is nothing, but it sure has to be more than the couch potatoes sitting at home. So I don't know why I can't turn off that little voice in my head saying 'Get up and do something lazy', even if I am well overdue to have a chill out day.

I am trying to include a few extra rest days in my training cycles because lately I have found myself struggling to get through planned speedwork because of 'dead legs' which I am pretty sure are from either a) my long run or b) weight sessions too close to speed work sessions. I am hoping these extra rest days will recharge me and meaning I can kick some serious butt when racing.

Does anyone else struggle when it comes to your rest day? What tricks do you use to stop feeling guilty?

Ash :)