gym | The Memory Jogger

In this blog my aim is to provide some insight into the training program that I am applying in preparation for MDS2015 and some insights into the purpose – raising awareness and funds for Alzheimer’s Australia. That said, if all I do is record my training from every day – you’ll soon get sick of it as there’ a fair amount of repeating prior training days – after all, practice makes perfect.

But don’t worry; I won’t be boring you with every minute detail from every program, but providing sufficient insight about the training – just in case you’re interested 😉

Today – it’s back to the gym for a solid workout. More core work and upper body – why upper body when my focus is running? Well the MDS requires me to be self sufficient for the entire 250km+ journey carrying everything I will need except water – which is rationed out by the race organisers.

The MDS organisers are very specific in regards to the mandatory gear that I have to carry, plus a list of recommended gear. All up, I’m expecting my backpack to be around 10kgs or so at the start of the race – as I consume my food – it will get lighter! Here is the mandatory list and items provided by the organisers:

Mandatory equipment:
• backpack MDS or equivalent
• sleeping bag,
• head torch with spare batteries,
• 10 safety pins,
• compass, with 1° or 2° precision,
• lighter,
• a whistle,
• knife with metal blade,
• tropical disinfectant,
• anti-venom pump,
• a signalling mirror,
• one aluminium survival sheet,
• one tube of sun cream,
• 200 euros or equivalent in foreign currency.

Marathon Kit:
It is supplied by the organisation and will include the following:

• a road-book issued on 03 April,
• a distress beacon,
• an electronic transponder,
• salt tablets,
• sachets for the toilets
• ID marks

So as you can see there’s a lot to cart around with me in my backpack – so much so that I’ll be looking like a turtle – so long as I’m not as slow as one!!!

If you’ve ever run with a backpack for any period of time, you will know that it places additional demands on the body. For a race of this length and difficulty, I will need to ensure that my shoulders, upper and lower back, arms and core are conditioned to enable me to carry the weight and hold form.

The MDS Ultra-bag is much bigger than a normal running backpack and the weight I will be carrying is more than double what I am used to carrying on some of my bigger runs. I know I’m not yet conditioned so there will be plenty of work to do in the gym and with the backpack to get me ready for MDS2015.

The other reason for working the upper body is that running burns a lot of energy. Not investing time and effort into creating a balanced program that works all the muscle groups can create imbalance in the body.

I’m not exactly built like a whippet, but I’m not a big build either. When I was in heavy training mode for some longer runs last year, I copped a lot of criticism and comments that I was too thin. So I’m trying to keep a better balance and ensure I don’t waste away!

My MDS backpack is on order and I’m expecting it to arrive in January for some solid training runs to condition me for running with it for six days in a row. It’s both daunting and exciting 🙂

Happy Running!

My fund raising activities have been slow due to work, but I am progressively getting my schedule in order. Taking on a new job as a CEO a couple of months back has demanded my time and attention. It’s going well, but there is plenty to do and I’m still learning the business.

That said, no job is worth sacrificing your well-being so I know I need to commit time to training, family, friend and interests other than just work.

An important part of my training regime is regular gym work with a major emphasis on core as well as endurance. Having lived with arthritis for nearly 15 years, I’ve had to manage my body and be careful with the amount of impact activity such as running that I undertake.

Also, you might think you run with your legs, but a strong core is a major benefit for running endurance events. When you start to fatigue, a strong core will help maintain form even when it is hurting. Breaking form is one sure way to bring a run undone and create pain and suffering in places you didn’t even know you had!

Why? Well, when you’re absolutely knackered nearing the end of a long run, your coordination and posture can suffer, causing you to slow down and break form. A strong core developed through a variety of core-strengthening workouts will improve your coordination and posture throughout a run, even in the latter part of a marathon or ultra marathon when you will undoubtedly need it most. Afterall, the strength in your limbs are intimately tied to the strength in your torso.

Core strength training is key to reinforcing the way that your pelvis, abs, hips and lower back work together. When you are fit, well-toned core muscles work in sync and ensure that when your foot hits the ground, your trunk remains solid. A good core prevents any wobbling in your torso and keeps you from deflecting energy.

Core strength training also improves stability and balance, two qualities that you’ll lose without practice, and when you are running trails and different terrain, this is even more important. A strong core and good balance help you recover from missteps and stumbles – and if you’re anything like me you have a few of these on a big outing!

Supplementing any core work, I try to spend some time on the elliptical machine (cross trainer) and the stair master (I hate this machine). Working on the running muscles with as little impact as possible.

Given my dodgy hips, I also work hard on my hip adductors and abductors. I figure the stronger they are, the less I’ll hurt and less trouble they’ll give me.

So well I may not have ripped abs and an awesome six-pack, my core is pretty good – but it could be better. More planking (side and front), more supermans, more crunches, more bosu and more medicine ball ab twists combined with a weights session designed to build strength not bulk.

MDS looms closer everyday and I know that any shortcuts in training will catch me out later on – and I don’t want that to be while I’m trekking across the Sahara Desert in 50 degree heat!

Crunch, crunch – Happy Running!

The Memory Jogger

Tag Archives: gym

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