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13/7/2020

Dealing with Event Cancellations

 
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WORDS OF GUIDANCE FOR ATHLETES AFFECTED BY THE SURF COAST CENTURY CANCELLATIONS.

​Toes are tingling, we are playing hard and the body is beginning to edge towards pre-race sparkles. Then you check your email… Surf Coast Century is postponed until December 5?! Damn! Bummer!
 
I just want to be here, right now, and say – not to worry! We can catch this curve ball with both hands and use the pause in our training game to be even more fighting fit for Event Day in December. So, here are my suggestions… 

Start with some R&R:
We now have 21 weeks until event day. Wow, that is 21 weeks where you can consolidate all the great playfulness & preparation that you have started. This is 5 months of joy and an event to look forward to as you kick-start Summer! However, Covid-19 has been stressful for all of us. We are bombarded by news, our work thrown into disarray, and for many of us life has felt foreign and at times, busy-busy! So, let’s take 3 weeks starting today to grab some extra R&Rs. Here is what I suggest these 3 weeks might look like – please keep it playful & rejuvenating!
 

Weeks 1 & 2 
Mon: EASY - Yoga, walk or easy non-weight bearing cross-training
Tues: MOD - Easy run <60mins plus 15mins core strength work
Wed: REST
Thurs: EASY - Gentle jog with some yoga or 30mins core strength work
Fri: MOD - Longer walk
Sat: HARD - Longer Run <90mins
Sun: REST

Week 3 
Mon: EASY - Yoga or walk
Tues: MOD - Jog <45mins
Wed: EASY - Rest, walk or yoga
Thurs: Easy run <60mins
Fri: REST - Rest
Sat: Mission – up to 4hrs in length & make it mighty joyful!
Sun: REST (tomorrow you will return to training)

Return to Base Training mode:
Following these 3 weeks of recuperation, and no matter how fit and strong you are feeling, I strongly encourage you to return to Base Training mode for 6 weeks, ending 13 September. That is, focus on consolidating your aerobic development through:
  • Longer solo runs
  • Tempo Runs (comfortably-uncomfortable longer duration efforts)
  • Longer hill efforts
  • Consistent jogging and walking on easier days
 
If you need a more specific outline for your training, I suggest you return to weeks 4 – 9 of my Trail Running Training Programs that many of you are already following to guide your Surf Coast Century Event preparations:
  • 100km Athletes – 100km Training Planner
  • 50km Athletes – Trail Running Marathon Training Planner
  • Newer to running or joining in a team? – Beginner Trail Running Training Planner
Don’t forget you can download these for FREE using the discount code: RunSurfCoast 
 
All of this training can be done solo and from your home. The added beauty of this is that no matter how great your base fitness is, it can always be refined and enhanced. Any opportunity you get to return and consolidate your aerobic fitness is a godsend! Consider this, an Olympic athlete takes 4 years to prepare for their event at the Olympic Games!
 
I write more about aerobic base training ideas in my Trail Running Guidebook. You will also find that returning to the very beginning of one of my Trail Running Training Planners is not stepping backwards, but rather adding to the process of consolidation.
 
Return to your training:
You will be oh-so ready to return to training following these 9 weeks of R&R followed by consolidation of your Base Training! So, on 14 September I would recommend picking up the Training Planners on Week 13, which means you will have 12 weeks of training to go. This will relaunch you back into a more specific phase of training and ensure you get plenty more longer missions into your tank that you can use for practicing your Event Day strategies.
 
Training isn’t everything!It is without a doubt that we want to be as prepared as we can for the Surf Coast Events. But this doesn’t mean training more and more and more. It is especially important to recognise that we live in turbulent times, filled with uncertainty and plenty of hidden stressors, both good and those that are not-so-good. So here are some further suggestions that I have for you.
 
Find quietness and playfulness amongst the ‘outside’ noise:
We are living in such a news-filled, social media-fuelled frenzy right now. But unless you have actually been ordered to quarantine I strongly suggest you keep finding quietness and playfulness outdoors. I personally suggest doing this early in the morning, when the day is at its most calm. Afterwards you will be ready to tackle anything that is thrown at you in the day! Here is what I suggest:
  • Rise before dawn and change into your running clothes (have these prepared the night before)
  • Pop your favourite pyjama pants back on over the top (this is a lovely little gift of compassion prior to exercising)
  • Prepare yourself a mug of tea. I combine this with a small handful of diced organic dates for some energy.
  • As you drink your tea limber up your feet, calves, legs and hips. Try to avoid looking at the news, emails or social media but rather enjoy the quietness of the pre-dawn.
  • After 15-20 minutes, slip outside with your headtorch and run into the dawn, taking notice of the light changing, the birds’ chorus, the world awaking around you.
  • Change the mindset from ‘training’ to ‘playing’ or even to ‘experiencing’. The training mindset can come back when certainty returns. Instead, try to do something or notice something that you have never done or seen before. 
  • In essence, find presence and playfulness on your runs (or walks!).
 
Still go for Missions!
Despite what I just said, be prepared to adapt the training to suit your humanness. If the world gets too fast-paced or you are simply just needing some out time… then do it! However, don’t miss out on the greatest joy of all – the Mission! If you need to get some extra rest & recuperation then do this in a way that helps you fill up your energy tank for the missions every 3 weeks. You may even want to incorporate a few extra shorter Missions to help you stay sane. Head out alone or with a friend. If you are alone this is either a time to enjoy the tranquillity or listen to podcasts, such as my Find Your Feet Podcast. If you are heading out solo, perhaps consider investing in a Garmin InReach Mini like I have been using on my own solo missions. If you are interested in this great safety device you can discuss this with me or my Team at Find Your Feet.
 
Maintain your strength at home:
Whilst most gyms have reopened around Australia, in Victoria our friends are copping the full force of another lock down. Not having access to a gym does not mean we need to lose our strength. In fact, if you are going to increase your running and walking loads as race day nears, it will be important to ensure these muscles are fully activated and strengthened to cope. Here are some of the exercises that I utilise into a 15-20min circuit. I love to do this workout prior to my morning harder or longer runs (ie. 2-3 days per week). You will need to pick 4-6 exercises from the list below and combine into a circuit (one to the next to the next…). I repeat the circuit 3 times or to fatigue. 
  • Single leg glute bridges
  • Monster walks
  • Fitball hamstring curls
  • Single leg balance on a cushion
  • Lunge & Reverse Lunge
  • Unilateral Heel Raises
  • Fitball ‘Stir the Pot’
  • Planking with movement
  • Side plank
  • Deep core stability on your back
  • Hip to wall stretch
  • Knee to wall stretch
  • Piriformis stretch
  • Lunged quadricep stretch
  • Pidgeon Stretch
  • Any abdominal work – crunches, twists, v-sits etc.
 
Use walking or cycling as your cross-training:
If you need to recharge but you want some fresh air and movement then there is honestly nothing better than a solid, long walk or bike ride for cross-training. So, grab your walking shoes or dust off your bike and find solitude in these activities on your easy days (or at the end of your hard day as an unwind activity after work).
 
Embrace Yoga:
There are so, so many YouTube options for doing yoga at home. I love to do a short 20-30min yoga workout in an evening, or even in the middle of the night if I am too awake and cannot sleep. I would start finding your favourite workouts on YouTube. I am also loving @Aaron Schultz Yoga on Facebook
 
Mindfulness & Meditation:
I am not the individual who can crawl out of bed and sit still straight away. For me, the mornings are for playfulness and movement. However, I still fully believe in the importance of meditation, especially in these times of such chaotic news messages. I have a few methods that I utilise:
  • At the end of a run I find a quiet park bench, log or boulder and sit quietly for 3-5mins, closing my eyes and listening to both my breath and the world around me. I use this time to express my gratitude to the environment, the opportunities & those individuals who I need to express gratitude towards.
  • At dinner time or on climbing into bed at night, my husband and I always share our highlight of the day. This is a form of mindfulness as it brings presence to those moments of the day that can otherwise get buried in the negative noise.
  • Every night, after reading my book and prior to falling asleep, I do a solo meditation where I focus on my breath and the relaxation of my body & mind. However, if my brain is too busy, I have found this YouTube guided meditation absolutely brilliant. It helps me get into a deeper, more dreamless sleep and awake feeling calmer & refreshed.
  • When I finish an important task at work I always take a moment to pause and make a cup of tea. When I am doing this simple activity, I try to be really present on the preparation of the tea. This is an act of mindfulness.
  • I have been really trying to master the art of Happy Heart Meditation. Have a listen to my Find Your Feet Podcast Episode recorded with Ivan Zwart. We also sell Ivan’s book at Find Your Feet.
 
In real lockdown? You can run on a treadmill:
Yes, it might be unpleasant but you can absolutely still exercise on a treadmill if you have one. I personally always put a treadmill at an incline of >2% and begin slowly until my core muscles begin to activate. Aim for sessions that are shorter in duration but higher in quality, such as your tempo runs or longer aerobic intervals. I write more about aerobic training ideas in my Trail Running Guidebook.
 
Get yourself equipped for winter & solo running:
Here are the items that I personally use for my winter running and personal safety, especially on the longer missions.
  • The North Face Flight Trail Running Vest Pack
  • Biolite USB Rechargeable Headtorch (330 lumens!)
  • The North Face ETIP gloves (they also come in a women’s specific option too but I have big hands.)
  • Find Your Feet Headbands (we make these in Norway!)
  • Find Your Feet Buffs (again, made in Norway)
  • The North Face Light Thermal Top (it just lasts forever! Comes in a men’s option too)
  • The North Face Flight Futurelite Rain Jacket (so breathable and light! Comes in a men’s option too.)
 
If you need any further assistance, I am here to help! Visit my website for lots of inspiration, tips, advice and my training planners: www.hannyallston.com.au
 
If you need further advice with your equipment or apparel for winter, my Team at Find Your Feet would love to help – www.findyourfeet.com.au All athletes in the Surf Coast Century events receive a 20% discount at my Find Your Feet stores by using the Discount Code: SurfCoastCentury
 
Finally, I also thank you for your support during this challenging time! It is now that we need to support one another even more.
 
Keep striving to play wilder. I look forward to meeting you all at the Surf Coast Century in December!

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