So far  this month I have:

1. Run - 54.4K
2. Rode - 61.8K
3. Walked - 13.8K

Not bad so far. I track my activities on Runkeeper and now I have a few people in my street team. I must apologise to tweeps I spammed recently with my activities. My 3G went into overload once I got better reception and resent a lot of data.

It is a great app and it is actually free for all of January. Happy running everyone.

 

I have started thinking about what is going to make it on to my goals list for 2011. Some of my early thoughts are:

1. Learn to dance - zumba and swing are some suggestions so far
2. Try bikram yoga - one of my friends told me to try 3 classes before deciding whether or not you like it. Everyone finds the first class difficult.
3. Injury free running year
4. Keep going with my life tracking (mynetdiary and runkeeper)
5. Try to spend more time in garden - gardening
6. Read more
7. Go dancing more
8. Be more mindful - I am easily distracted and have a short attention span. I want to work on being more mindful. Taking time. Allowing myself to focus fully on something. Less multitasking.
9. Write more haiku - writing has taken a back seat this year because of so much time spent crafting.
10. Keep crafting. Create and write up some more crochet patterns.
11. Learn the uke (not sure about this one but keeping it in for now)

I had a wonderful 2 minutes running this morning, everything was just perfect: my gait, my posture, my foot fall, music and the view. This is why I run, for these moments. I really want to increase those moments of perfection in my running.

I will also have work related goals which I will start working on when I return.

 

This is one of my favourite places in Perth. One of the best things about being a runner is running in a new city. I was visiting Perth for a conference and getting up every morning to run in the gardens and I stumbled across Jacob's ladder. In the mornings there are many people walking or running up and down the stairs. It is very orderly, respectful and challenging way to finish or start of a run. 

Nearly 300 steps it is not for the faint-hearted. I recommend a few laps if you are visiting Perth. 

Last year I missed the Melbourne Marathon (half) because of injury. So far I have remained injury free. However I have been running as much either. This weekend I am going to revise my training plan for a half marathon in October. I usually start training 12 weeks out from a big run like a half and aim to be running about 15K/16K on my long runs before the race. I know that I can last the 21K. I have only ever done one before but I felt such a sense of achievement as I didn't start running until 5 years ago. It is a big part of my life. Fortunately my BF loves running too and we often head to the tan on the weekends for a couple of laps.

 

Fun runs are such a wonderful way to keep exercise motivation up. I am particularly fond of the

• Mother's day classic
• Melbourne Marathon
• Sri Chinmoy

I remember the first fun run. I did a 4K and it nearly killed me. I was so excited to actually be able to finish 4K. Someone on the day said you will be running 10K very soon. I thought she was insane but in 2008. I did my first half in 2:15. Not fast but I was so happy to finish. This year I would like to do it under 2 hours.

So there will be a sprinkling of running posts over the next few weeks. The photo is of me running in Christchurch last year when I went over for LIANZA.

 

A pair of mid-high range runners should last for 1000km. If you run 52 weeks of the year that is equal to approx 20 km per week.  If you are running/walking more than that per week you need to replace your shoes sooner.

Looking after your feet:

1. Mark on the calendar when you get your shoes and keep an eye on it. I find if I keep my shoes past their use-by date I am more prone to injuries.
2. Go and get them fitted properly because the type of foot you have determines the type of shoe that is right for you. I overpronate so I need lots of support however with orthotics my orthoses (inserts) I wear a neutral shoe.
3. Consider a visit to a podiatrist/orthotist if you seem to be getting lots of foot/leg injuries. You only have one pair of feet to last you a life time - it is important to look after them.

I am wearing an Asic runner at the moment but I have tried many others that I like. Working out the best shoe for you is a personal journey. As the photo above shows I work my shoes hard. Good runners make running easier or so I keep telling myself.