As most of you will know I have been training very hard since the middle of the year for the World Masters in Perth. I have sacrificed my favourite marathon for this event ( the Rottnest marathon, though I am still doing the half, silly not to really) and have put my life on hold (that bit was relatively easy as I really do not have a life outside running ?). Anyhow looking at the competition in my age category, 45-50, I am aiming for an age group podium.  If I run to the best of my ability I may have a chance, either way I’ll give it my all, as is my way.

Yesterday I received an email from John Shaw asking about drink station drops off for the race. John is coming from over Queensland and was worried about the ability to pick up his bottles on the course. The race director, Dave Henderson, and WAMC President, arranged the drink drop offs so John was happy enough.  Anyway John went on to say he was looking for an Australian record  (trying to take the record held by John Gilmour of 2:41 for the 60-64 age group. ) John actually holds the single year World Record for a 63 year running a marathon, running 2:45 at the Gold Coast marathon this year. This achievement is made even more remarkable when you find out John only took up running 4 years ago at 59 years old, 95kg and totally unfit. I have attached an interview with QRun  below.

If John follows my 7-8 years PB window he still has 2-3 years to improve. I reckon if he can stay unjury free and finds the right marathon on a cold morning he’ll go sub 2:40. John could possibly keep breaking world records every year he ages.  Now that would be worth blogging about !

I’m looking forward to running with John in three weeks. If it all goes to plan we may be spending quite a bit of time together on the course……

A Shaw Thing: John Shaw’s amazing journey to a world record

We were fortunate enough to interview John Shaw, an amazing athlete approaching his marathon running prime at 63 years young. He broke the world age record for the marathon at the recent Gold Coast Airport Marathon in July.

Benita Willis: Firstly, congrats on your run at GCAM 16 and your achievement of the single age world record at 63 years old and (2hr45min23sec). What was your lead up like? How did you feel in the race itself?

John Shaw: Overall training went very well with only a minor hip and hamstring injury along the way. I became confident of running a fast marathon time in May when; during a solo training session; I ran a half marathon PB of 1:19:26. Then 2 weeks before GCAM I did a 35:06 PB in a 10km time trial. Unfortunately 3 days before GCAM I suffered a minor hamstring twinge. Still, on race day l felt relaxed and ready. I soon settled into a comfortable 3:46 pace rhythm. Unfortunately the hamstring issue was making my calf’s work a lot harder. After 18km they were on fire and my pace slowly drifted out to 3:50’s. By 35km they were low 4:00’s. Even though not everything went to plan I was still elated to break that single age world record. I was also stoked to finish 70th out of 5467 runners with only 5 aged 40 or older ahead of me. 2 included the winner and 3rd place. For bragging rights I even beat Steve Moneghetti but I very much doubt he raced it. It may have been more of a long fun run for him.

BW: Take us back a few years to when you were 59 years old in 2012 and a couch potato weighing 96kgs… Why did you decide to get into running? How hard did you find it at first?

JS: I am an “accidental” runner. In May 2012 I decided to loose weight by walking. 12 weeks and 1000km later I reached my goal of shedding 20kg. During that period I attempted to run once but quit after 400m. Soon after I chanced upon a “Couch to 5km” running program and decided to sign up. On day 1 I ran a slow and painful 5km non stop. On day 2 I was upgraded to the 10km program. As weeks and months passed I ran further and faster. My first race effort was late Dec 2012 at Wynnum Parkrun where I managed a respectable 23:04. After that run I was hooked

BW: Were there any particular races along the way (since 2012) that you did and afterwards thought “I can get that WR?” or was it just a progression of fitness and confidence that lead to your 2:45 run?

JS: In was mid 2014 when my coach, Peter James, first mentioned world records. Though it freaked me out he certainly got my interest. Since then we have been gradually working towards State, National and World records. It continues to be an ongoing process

 

BW: How much has having a coach helped you to achieve your running goals so far? Do you have a running group or prefer to train alone?

JS: Without Peter I would be like a North Korean rocket – fast but aimless. By mid 2013 I realised I had potential but knew I needed a coach who understood me as a runner and a person. Through a friend I met Peter. He knows how to get the best out runners of all ages; especially older runners. He is the sole reason for any success I have had so far or will achieve.I do mostly train alone apart from a weekly speed session with Peter’s group (PJ Express) along the river at Milton or West End. It is a small group full of extraordinary achievers. Sometimes I go simply to for “human contact” Marathon training is a lonely existence and it helps to occasionally mix with like minded runners.

BW: I know as we get older, we have to be even more careful with the training volume and intensity. In my opinion it is even harder to train as you can’t get away with little mistakes you once did as a youngster. How do you handle your training load? Do you do any cross training?

JS: My coach is very mindful of making sure I do not overdo it. Problems and injuries only occur when I lose the plot and do not follow instructions e.g 3km pace instead of 5k pace intervals.Fortunately I do have an advantage over similar aged runners in that I had a 43 year break from running – from age 16 till 59. So I still have “young” legs that have never been beaten up by years of racing.For cross training and during injury downtime I use a Bionic Runner (run4.com). It is a stand up bike invented and sold worldwide by Brisbane local, Steve Cranitch. It replicates running without the pounding but still gives you a solid aerobic workout. Late last year I suffered a serious calf injury while training for a half marathon. With limited running and lots of Bionic Running I still managed a 70sec PB. As I have lazy glutes and hamstrings I now do 2 gym sessions per week with kettlebells etc.

BW: What would a typical marathon prep training week look like?

JS: A typical week in the middle of a marathon program would be:
Mon am: 10km recovery
Mon pm: 14km progression
Tue am : 16km easy
Tue pm: 10km easy
Wed am: 22km mid week long run
Wed pm: Gym
Thu: Threshold speed session
Fri am: 20km easy
Fri pm: Gym
Sat: Rest day or Parkrun
Sun: 25-32km long run

BW: Do you still do some work or are you happily retired?

JS: I am self employed and run two niche businesses. I am fortunate to be able to make work fit around my training and races

BW: I understand you recently received an email from Strava’s head office in San Fransisco about your run at GCAM 16? How did you feel being recognised internationally from a company like Strava after uploading your race data after your 2hr45 run on the Gold Coast?

JS: That email came right out of the blue. I was blown away and have no idea how they discovered my race upload. Strava congratulated me and they also want to do an article. Later that same day the run was up on their Facebook page. Since then I have had “Follow” requests from runners around the world. It is amazing when you consider they have over a million users and my upload was simply one of tens of thousands that are uploaded to their website every day.

BW: What are your future running goals and races ahead?

JS: My next major race is the marathon at the World Masters Games in Perth on Nov 6th 2016. My primary goal is Gold. If all goes to plan I will attempt to break the Australian 60-64 age group record of 2:41:07 set in 1981 by a legend; John Gilmour. Apart from improving PB’s for various distances the 2017 focus will be the GCAM. I have unfinished business and will target a sub 2:40. Yes I will be older…yet faster!

BW: Thanks for the interview, we at Qrun wish you all the best and following your career with keen interest!