Road Runner

It’s like the show. It’s been almost a run-as-fast-as-you-can training this morning and If I was thinking Tuesday was tuff … heh. So basically we were running again today. Upgrading the training from muscle activation into checking how my feeling for tempo is and then distance sprinting.

First in line were hamstrings, I had to do butt kicks. I had my hands behind my butt and I had to touch them with my heels, naturally increasing the speed and leaning forward minding my posture. You should try this exercise, see how great it is and what it does with your hamstrings. Here’s also nice video presentation on how to do them.

Then it was skipping time, like the other day starting with low skips and changing into medium skips. And next in line were the nasty little Pose skips. I focused on going up as much as possible, but I still lack coordination, guess I’ll have to practice a bit more, right? Ah, we tried doing them also with one leg first, with the right one it went OK, but when I switched to left – ups … It’s a trial and error thing, and I’m confident I’ll make it in couple of tries!

Shortly afterwards it was time to look at my feeling for speed. We started running at one place, ran for 1 minute, turned back and ran back. In 1 minute I had to arrive at starting point – well this went actually pretty well. I was told to run at 70 % of my speed, but guess I ran somewhere at 80 %. We than shortened distance and I had to run as fast as I could for a couple of times. Even though I was literally destroyed after the training I felt great, especially after stretching and jumping under a very much needed shower …

One thing we are always mentioning with Miran is Road Runner, remember the cartoon of the hyper fast bird chased by a coyote? Actually when sprinting I taught I felt like him. Today we even met one dog that looked like a coyote – thank God he didn’t decide to chase me 😉 See in below video Road Runner’s posture and legs, yep this is what we’re trying to achieve – Miiiik miiiik 😉

So, what’s next on my training schedule? Tomorrow I’ll probably go on a short, low intensity run, whereas Saturday or Sunday I’ll be doing a long run of at least 14 km doing the last one at an increased speed. Remember, 13 km was when crisis started in Radenci hence trying speeding up the last one. Until the next post may the force be within your legs guys!

Activate

Hello girls ‘n boys!

Stretching outside Studio Oz
Stretching outside Studio Oz

My – oh – my what a work-out we had yesterday! Miran you warned me and yes I do have muscle fever today. So what we did yesterday was trying to activate my quadriceps and hamstrings. Studio Oz is located in a perfect place to go running. You are close to the city but also on the countryside and there’s a nice track to go running. So we immediately jumped out, jogged to warm-up and then started training.

At first couple of short sprints to see how I’m doing, then pose skips – important for coordination and muscle activation. Think they are easy? Well, try pushing yourself up same time as the other foot touches ground, you’ll see. See below video to get a feel what I’m talking about. Still think it’s easy?

Afterwards we switched to skipping, starting from low then moving on to medium and at end high skipping. I was minding my posture, usage of hands and weight balance all the time. Miran was reminding me about this and even filming my tries, so here’s the skipping insert.

I started to feel my legs here but it wasn’t yet over. We moved then onto sprint training, where I had to start running slowly and increasing speed towards the end. The track was short but it elevated towards the end, which is good for gaining running speed. Here’s how it went.


Afterwards we did a couple of tries on even terrain to see difference in feel and boy I was flying …

Time literally flew by, living us time enough to stretch and I was done for the day. Stretching is important to relax muscles, probably if I didn’t do it I wouldn’t be able to walk today … I tell you I was feeling my legs the whole day yesterday and still am today and I think we did an awesome job today as managed to activate the right muscles. Today I’m on rest mode and cannot wait for the exercise tomorrow morning.

And what about you, ready for a run today? Weather is perfect so chop, chop, chop … Go long, go strong guys!

Radenci conquered!

Helo there!

Me and Klemen before the start
Me and Klemen before the start

How are you doing boys ‘n girls? Well, I’m feeling really great after yesterday’s half-marathon! My time 2:00:47 – yes right I came only 47 seconds behind my first goal! Sad? Not at all as I really felt the progress of last 2 weeks training with Miran!

This year the race started at 9 AM – 1 hour earlier than usually, as I hear previous times there were a lot of complaints of high temperatures. I guess this time we were lucky as it was raining and temperatures were moving around 9 – 12o Celsius. I woke up at 5 AM, double-checked my gear was ready and at 6:10 we were on the road with Klemen. We arrived just in time to pick-up numbers, get dressed and run to the starting point. A quick warm-up before hearing the starting shot – Bang – here we go!

Starting point, look at us on the far left side of the image – Klemen checking his Garmin and me pretty determined. Image embedded with courtesy from www.siol.net.

For the first 13 km I was feeling great, I felt light as a feather and even my heart rate was lower than usual. I said to myself: “Well then, let’s run and see how much I can endure with such a tempo!”. I had 3 points to focus on:

  • utilizing my hands,
  • leaning forward and
  • landing on the front part of the feet.

My pace for the first part was amazing – an average of 5:20, this despite sensing some pain in my right leg. At km 5 I sipped some water, grabbed a quarter of orange and kept on running. I took one carbs gel at km 7. Then kept on running without problems. Somewhere in between km 10 and 12,5 mr. Borut Pahor, our president, passed me (he’s an avid runner and usually present at such events) and I managed to keep the pace behind him for some time, later I even managed to pass him by.

After the water stands around km 12,5 there were signs with motivational messages and some of them were really funny, like:

  • “4 months ago when you registered it didn’t sound like a bad idea” or,
  • “Smile and run and remember you even paid for this” etc.

a really nice gesture from organizers and audience.

And then at km 13 crisis started. Suddenly I felt heavy, like my legs weren’t strong enough to carry me onward, my heart rate increased and my hands started itching. I was expecting this so I knew I just had to keep going, I had some strength left to focus a couple of times for short time on my hands and posture and this made me run faster but tiredness was kicking back in. At km 14 I took another carbs gel – maybe it was a bit late and I should have taken it before, who knows …

It was quite a battle with my mind and body up until km 18. After this I felt lighter again and I just kept on telling me “Couple of kilometers more and you’ve made it!” and this kept me going through the last 2 elevations in track and last couple of roundabouts. We were back in Radenci and also people cheering around made you feel better and stronger. The time here just flew by and all of a sudden I crossed the finishing line.

Feelings at first were mixed I was happy I made it, excited because of the progress, but also a bit sad and angry as I missed my first personal goal for such a short time. However now I can say I’m really happy I made it and the timing is actually my personal best. This gives me motivation and energy to keep on going and training more and more.

Here, on Runtastic, you can find some statistics of my run, and here’s the track embedded from the Radenci marathon website:

And these are my current stats:

  • Weight: 88 kg
  • Height 187 cm
  • Best half-marathon time this year: 2:00:47

Follow your dreams & challenge yourself

Hello there!

In my previous post I was writing about our Why, about what is driving us and about our emotions. Well one of my drivers is definitely running.

Blast from the past
Blast from the past

Funny though, as I used to be a professional dancer for 11 years and running at that time was probably one of my least favorite things. Unfortunately I stopped doing sports for almost 8 years until 2009 when meeting with coupe of guys from koornk (at that time popular Twitter-like service in Slovenia) made me run. I admit I needed some motivation at beginning and Miha was one of the guys who inspired me a lot. The guy went from a total knee reconstruction into running a marathon so imagine – respect dude 🙂 My running affair lasted for 2 years and I had to pause it due to my career pursuit and becoming a proud father of my little boy Ian Rok, suddenly I ended up having no time to exercise at all.

The team - Tek trojk
The team – Tek trojk

This year however I said “Enough man! Time to exercise and run Forest run!” and like this I went out running on January 1st – luckily weather was warm this year. In a short period I managed to run 21 km (legs have an amazing memory) which gave me motivation to run at Mali Kraški Marathon in March, Formaraton in April and Tek trojk past week-end. Suddenly one of the biggest items on my bucket list seems achievable, so I’m taking on probably the biggest challenge of my life – Run Ljubljana Marathon!

The challenge is huge and I’m aware it will be a tuff one, especially due to a lot of risks involved – injuries included. Having this in mind I asked for some professional help. Guys at Studio Oz were more than happy to assist and I had already couple of sessions with my trainer Miran Irenej. I’m super hyped and optimistic I’ll make it, and Miran is a great motivator and teacher.

The outcome of first sessions is:

  • need to build up my running alphabet (improve running technique)
  • need to strengthen my core muscles
  • need to strengthen my lower body muscles
  • develop a bit more left part of my body (difference in muscle development between left and right side is noticeable – hey I’m right-handed you know 😉 )
  • lose couple of kilos

An these are my current stats:

  • Weight: 89,5 kg
  • Height 187 cm
  • Best half-marathon time this year: 2:07:57

So my first goal is pretty straight forward, run half marathon under 2 hours! First chance will come this week-en as I’ll be running in Radenci – though I’m not confident I’ll beat the goal this time, but let’s see …

Some of you might ask, why am I even sharing this things with you. Well first because of myself, I want to save the memories and see how I moved on. On the other hand I hope I motivate others by showing that doing sports is easy and you just need to start somewhere. So let’s see where the journey takes us 🙂

Ah, below there are some images of exercises I’ve been doing with Miran. He’s taking images so that I see correct execution of work-outs.

Think of your “Why”

Hello there!

The Golden Circle
The Golden Circle

As some of you know I work in marketing and I’m always on the lookout for new ideas, concepts and inspiration … And boy I found something. Actually this is not even something new, it is just what has always been occurring naturally put together in words. And simply by following this things we understand how great leaders were able to inspire and why certain brand command loyalty, whereas others fail.

This concept has been put together by Simon Sinek, in his book Start With Why. This book, especially “The golden circle” have been real mind openers for me and it is something I gladly share with everyone looking to launch something new – be it an idea, campaign, product etc.. Below you can hear it from the man himself.

In these times it is relatively easy to say What we are doing and How we are doing it, but this is raw data. What matters and can distinguish us from other is resonating our ideas on the emotional level – this can be done by simply sharing our Why.

Explaining to our audience why we are doing something is a powerful thing and is often difficult to do as this is something that is coming out of our Limbic brain, this is where our feelings are coming from and where our “gut decisions” are made. Now historically this has been the part of the brain which made us socialize with others, simply because we believed in or shared same values and ideas. Of course during our evolution we developed also the Neocortex which is where our logic is processed. This brain is responsible for our rationale and was the brain that helped us survive. This is the brain that usually stops us from doing something, say did you ever get a great idea, but when you started elaborating it you got stopped from putting it into reality?

Ok, back to he Why, when we speak our Why we speak from the inside out, we start from our feelings and we address our audience’s Limbic brain – their emotions. By doing this we try to make us all resonate in what we all believe and this is where loyalty is generated.

I held a presentation to my colleagues past Friday and we had a really nice discussion at the end and some where saying it is difficult to put this concept in action when your customer wants to prolong the life cycle of its product. My advise in such case would be to start from the Why, Why we believe in this product and Why we are offering it to our customers. Ultimately we tend to focus on our What (product) and How (activities) but what we should do is start from our Why (feelings).

Here you can  find slides from the presentation.

And what about you? Don’t you think this is a great concept? If you have an interesting story to share please leave a comment.

Until the next time, cheers!