16/8/2023 The Equaliser!
This morning, I admit, I wanted to conduct a minor experiment with both my training partners and myself. I must admit, however, that my execution of this master plan was only partially successful. It turns out that coordinating it logistically was more challenging than I initially anticipated.
Lately, I've revisited some of Prof. Samuele Marcora's talks, and I aimed to test three statements of his that I'll paraphrase: - The perception of effort isn't a direct measure of fatigue. - Potential motivation is the maximum level of effort an individual is willing to exert to succeed in a task. - By diminishing brain activity on "the control command", we can reduce perception of effort. The structure of this workout, which I called THE EQUILIZER, was designed as follows: - Complete 5 sets of 1.25km laps at 80-85% effort, with 3 minutes of standing rest in between. - Staggered start time, based on our lap time plus 5 seconds. For instance, if my lap time was 5:05 and someone "ahead" of me had a time of 5:20, I would start running 20 seconds after them. - Following the 3-minute rest, fill the staggered time difference with weighted squats, skipping, and other challenging exercises. - Anyone running a lap 5 seconds slower than their best lap would accrue 5 additional squats for the entire group to perform at the end. - Add high bpm music for the last 2 laps - The number of reps was intentionally undisclosed to prevent people pacing themselves. In my mind, at least, this session was designed to explore various elements presented by Marcora: Motivation: - Pushing hard to catch those who began before you and avoiding getting caught. - Encouraging participants to run at their maximum to avoid contributing squats for the group. - Throughout the week leading up to the session, I hyped it up without revealing the structure. Fatigue: - Incorporating 5 seconds into the time difference with the person ahead. - Inducing extra muscle fatigue for faster runners during the rest period. Perception of effort: - Using music during the final two laps to "distract" the mind and provide a performance cue as the music gradually reaches everyone. Undoubtedly, the control group was small and the methodology was not scientific by any stretch of the imagination! Nevertheless, it was an exciting field experiment - and a hell of a workout! Most of us either improved our pace across the reps or maintained it. No one "gave in" or slowed down, resilience prevailed maybe because of overall motivation or reluctance to contribute extra squats for others. The additional fatigue induced by the added 5 seconds to the start time went largely unnoticed. I can only speak for myself, but the music during the final two laps genuinely helped me get out of my head and run harder. Ultimately it's just running - and play. And this morning we had a bit of both. All is good! 15/8/2023 Playfulness in Running
Since starting Tewantin Runners, I've been pleasantly surprised by the renewed sense of playfulness that has breathed new life into my running routine. Looking back, it's the same feeling I experienced while leading the Outruncancer Run Club in Sydney a few years ago – a time when running was a source of joyous exploration rather than a simple exercise. Even though coaching has undergone a technological revolution, there's an enduring value to in-person group dynamics that technology alone can't replace.
As a coach primarily operating online for the last 5 years, driven by data and personal feedback, I've grown to deeply appreciate the joy of crafting programs for a community of runners in which I am an active participant. This dynamic grants an immediate insight into each individual's abilities, facilitating adjustments to sessions that cater to everyone's unique needs. The delicate balance between fostering inclusivity and presenting challenges becomes an opportunity for continuous learning. Moreover, the real-time interactions during workouts yield invaluable insights that raw data alone could never offer. Yet, the most exhilarating aspect lies in the shared effort and the sheer joy of running. Through this journey, I've come to realize that what I love most about running is the profound human connection it fosters. It's a transformation that shifts running from being a solitary pursuit focused solely on split times and distances to becoming a collective endeavor for personal improvement
14/8/2023 Silence
Indeed, there are moments when silence holds a power that no words can match.
It's as if the absence of spoken language allows emotions, thoughts, and connections to flow freely and authentically. I've come to realize that sometimes, a shared quietude with a fellow runner can convey more meaning than a lengthy conversation ever could.
11/8/2023 The power of clarityThe remarkable power of clarity is a guiding light through the fog of complexity.
I've always held deep admiration for those who possess the remarkable ability to communicate with a crystalline clarity, unraveling intricate subjects and presenting them in simple words, metaphors, actions, and experiences that resonate with minds untrained in the field. The Personal Trainers who coached me in the past couple of weeks embody this capacity, seamlessly blending it with a composed and precise execution of movements, a pleasure to witness. Similarly, the hosts and guests on the podcasts I tuned into, whether delving into scientific topics or matters of human behavior, embodied their topics so profoundly that they painted vivid images and emotions in my mind. In addition to their proficiency in language and an extensive vocabulary, a shared foundation of such lucid communication appears to be the "embodiment" of the subject matter. They all seem to be embracing it physically, emotionally, and intellectually. During this morning's running group session, I had a similar experience of this "embodiment". As I led the group through warm-up drills, working on the core base principles of running form, I found myself sharing insights about running form from a place beyond mere informational exchange. I found myself reaching into somewhere that unites the mind and body, stepping into the shoes of a proficient runner with impeccable running form. Which I am certainly not, far from it actually. But in my mental vision and physical sensation, I was in perfect harmony, somehow capable of describing it. This realization took me by surprise, for I was simultaneously coaching and being coached by my own words, as if they had a life of their own. I wonder if my words and perspective resonated with others as deeply as they resonated with me. And yet, even if they did not, that is ok. I understand that someday, they might. In the same way this very morning, the thousands of hours and kilometers I've ran, the extensive dialogues with coaches, physiotherapists, fellow runners, along with all the books and articles and videos I've consumed, all converged in a feeling I could attune myself to. Perhaps this encapsulates the essence of truly "getting it". 10/8/2023 Disappearing timeToday time has slipped away unnoticed, leaving the day to vanish like sand through clenched fingers, leaving me longing for a moment's pause.
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