This morning for the obligatory Sunday long run we were joined by another running group who tend to run North, while we always seem to run South. When asked why they did this we were told to avoid us ? I assumed they were joking but Will seemed quite sure and he is a high ranking Police Office so he’d never lie would he? Anyhow, all joking aside (he was joking surely) we all set off together and headed South with a 25k goal distance in mind. Doing a count in my head, as I type this post, there must have been 13 of us with Bart’s joining us later on the return trip . ( I can only assume he’d been celebrating his horses third podium finish in a row!) We all decided it was to be a relaxed long run but when you find yourself at the front of a pack of runners you tend to up the pace for fear of getting either trampolined on or verbally abused for running too slow. There isn’t the peloton mentality in running and running in a pack is a difficult thing to judge, pace wise. As it was we got to halfway which coincided with a drink stop and then there was the obligatory race for home as the group splintered into the ‘relaxed Sunday long run’ and the first to the waffles wins ! This is why the Sunday long run nearly always becomes a progressive. Throw in the T-train and it’s on for young and old at a very early point in the run normally. (Luckily Tone was over east doing secret Army stuff, but you didn’t hear that from me!)
Right the point of this post is because of the new additions to the group I reckon we got to halfway before we had even finished the first few rounds of conversations which ranged from goal races, upcoming races, injuries, Evan’s eating habits (that took the best part of the first 10k truth per told!), why we do what we do and even what would happen if the world suddenly ended and we only had this running group to repopulate the planet. (Note, this was a nod towards the diverse careers encompassed within the group and less about repopulating the planet) This was a difficult conversation but in the end we all agreed we’d probably make Jeff do most of the work and we’d all supervise, in a nice way of course.
As soon as we turned the pace increased and it wasn’t long before everybody dialled in their own finishing times and set about achieving their own personal goals. For me it was the end of a long week and I managed to stumble home with a respectable average pace and a 147km total for the week. (I’m assuming I won’t be allowed out to play again today.) Everybody followed , all happy with their long run ticked off and time for waffles, coffee and even more conversation.
Unfortunately today this was not to be as someone had selfishly organised a sand running carnival and Clancys’ , the local cafe of choice, was packed and getting busier the more we hung around. Hard as it is to even type this I had to return home without coffee or waffles. This is probably the first time this has happened in many years and will not be occurring again. Lesson learnt , if there is an event at your local beach/car park etc. make alternative arrangements for the post-run refreshments. Sunday long runs without waffles or pancakes, what is the world coming too?
Finally I have attached a post of happier times when we got pancakes at Clancy’s in the pre-waffle days (I think?). These were glory days of probably one of the best pancakes in Perth on offer at the end of the Sunday long run. Another highlight of todays run was some credible information regrading another venue that serves good pancakes and coffee and is only just over 12k from Clancy’s. Did I mention food is another topic high on the list that is discussed on long runs but only after the halfway point and really as late in the run as possible as a finish surge , fuelled by pancake talk, with 12k to go normally ends badly for all. !
Right all this talk of food has made me hungry, (funny that.) I’m off for a cup off tea and few ginger biscuits, to be dunked and then eaten whole, the joys of a long distance runner.
Want to run faster and further, go make some friends.
You really do need friends on Sundays.
Sunday morning is the traditional long run for myself and my running brothers (and in todays case a sister, thanks for bringing some decorum to our group Jules.) It is after said run we get to do what I run for basically, eat sugar disguised as either pancakes, waffles or muffins all washed down with a good Cappacino, People ask me what I enjoy most about running and to me , and it must be said most of the running group, it’s the post-long run (or the Thursday Yolo progressive) ‘tukka’ and conversation. Admittedly living in Perth we are spoilt rotten when it comes to the scenery we play in and the weather as a whole. In Winter it may be dark and rain (once in a blue moon) but it’s rarely cold and I’ve never not ran because of the conditions. There’s been a few times when we’ve all sat in our cars as a ‘squall’ passed over but it’s normally pretty quick and I’ve never had a run I regretted. As we move into spring in Perth we really are blessed with near perfect running conditions and today was no exception. As a few of us (myself included) are racing Rottnest next week the run was to be a 20k , time on legs, easy run. More about the banter afterwards than a hard session, all the hard work has been done and we are in taper mode.
It is to be noted there were a few runners in our group who find it difficult to run slow, Zac and Ross being the main culprits, so we gave Damo’ (front row, far left) the task of grabbing pole position and slowing the pace down. This lasted about 1k before Damo’ failed in his task spectacularly and blew up big time. Unfortunately it was then on for young and old as the pace dropped from the planned 5min/k pace down to the low 4:30min/k very quickly. This continued to the half way point with much grumbling from the back runners including myself. At halfway though I suddenly felt a second wind and decided to put in 5k of MP (marathon pace) before slipping back to a more respectable pace as I stumbled towards City Beach and waffles. It’s been a long few weeks of quality training so my 5k of MP was never really going to happen. In the end I settled for 4k of ‘near MP’ and then a drink stop, while I waited for the group to catch up.
In the end Jeff and Ben came running past and I joined them briefly for the next hill before setting off alone again drawn to the waffles and coffee that awaited me at City Beach. In the end my overall average was 4:22min/k for 20k but more importantly I felt relaxed and enjoyed the hit out. Without doubt though the best part was the first 10k and the company. The kilometres really do pass so quickly when you run with friends as you have a week of ‘man stuff’ to catch up on. Being mostly a male dominated group we don’t tend to speak in the week unless we run together and we have found ‘What’s App’ now so all runs are organised online. Actually running together forces conversation, a lost art these days it seems, also if you know me you know I like to talk, so without company I struggle with distance.
Today was no different and we chatted like long lost friends , well it had been a week, about all the latest ‘stuff’, I would try and be more specific but it really can be anything and everything. The main topic is normally running related of course, about upcoming races, who just ran what and in what time is always high on the agenda, new shoes (a very topical topic at the moment with the Nike arrivals) and when will the 2 hour marathon be broken and will anybody from my group do it? Either way the time ticks along nicely and a long run can be over before you know it, well maybe not that quick but certainly a lot quicker than running solo. Back in the day I use to do my long runs alone and boy when you ain’t in the mood, and you start counting K’s early, you are in for along day at the office. I had a 34k run from my house to the end of the bike path at Burns beach and back as my ‘last long run of choice‘ before a marathon and most times it was a killer. I remember the last time I ran it I was counting kilometres very early and the run just seemed to drag on for ever as I slowed with every K. Mentally I was finished before I started and I have had so many bad runs on that route but still perceived , we’re a funny bunch runners?
Different story with the current day ‘BK posse’ , the long runs are more bearable and dare I say ‘enjoyable’, well as ‘enjoyable’ as a long run can be. The conversation and shared suffering helps, maybe it the shared suffering that really helps. Watching your fellow runner in as much pain as you makes your suffering seem a little easier, I say that in a nice way of course? That’s not to say every long run is painful but when you’re in the middle of a training block for a marathon, I’m sorry people, you need to spend some time in the pain box, with or without your running buddies. Maybe it is the ‘problem shared is a problem halved type ‘ scenario but with pain and suffering, I’m not sure but it just works. Nothing I enjoy more than seeing my running buddies in pain, again in a nice way?
Some competitive rivalry is also useful within the group as it spurs on good performances. In our group at the moment most of the runners had ran a sub3 marathon with the exception of Gareth, Jeff and Mark L. Mark C. was a member of this group but with the help of a one-on-one training plan from Matt Fitzgerald ( http://www.mattfitzgerald.com in Matt we trust! ) had gone from just over 3 hours to a 2:55 and then a 2:48 in the last few months. (fuelled on carbs!) Mark L. was desperate to enter the sub3 club and did so last weekend with a second place finish at the Bussleton Marathon and a 2:57 finish. Give Mark L. his due he had been taking a severe ‘ribbing’ since missing out on the sub3 target at the Perth City-to-Surf ,which was well short. (Even his Mum joined in.) This time there was no mistake. So instantly the mantra of ‘not ran a sub 3‘ falls to Gareth, Jeff has a get out of jail card as he is well over 100 years old and thus , age adjusted , has actually ran sub2; probably sub1 truth be told !!
I read a great article recently written by Matt Fitzgerald , In Men’s Journal, as he documented the top 5 things he learnt from training with the elites for the recent Chicago marathon, where we ran his target time of sub 2:40. One of the top 5 tips was train with people of similar abilities and goals. I wonder if Matt would have been so sure if he’d met my bunch of running reprobates, interesting , maybe we’ll get him over to sunny Perth one day for a Sunday long run, I just hope he can keep up with the banter as he’ll have no troubler keeping up with the pace , especially if we can get Damo’ to the front albeit briefly ?
Do the Little Things
Fitzgerald says that training goes beyond, well, training. “Carve out time to work on your strength and mobility limitations,” he says. “Do form drills, get a massage, use a foam rollerand so forth. Your workouts will go further if you support them with ancillary activities.”
Listen to Your Body
One aspect of pro training that really hit home with Fitzgerald was the willingness of the elites to cut a workout short or even take a day off if something was hurting. This is something most amateurs are loath to do, opting instead to stick it out and do the work on their training plans. Often, it sinks their ships. “This ‘live-to-fight-another-day’ mentality reduces the risk of injury and overtraining,” he says.
Train With People Who Have Similar Abilities and Goals
“You’ll benefit more from your training if you surround yourself with athletes who can pull you along on their good days and whom you can push on your bad days,” Fitzgerald says. If you don’t have ready training partners, seek them out via your local running club or shoe store.
Spend More Time at an Easy Pace:
Fitzgerald says that most amateurs run their easy runs too hard. “Most pros spend 80 percent of their runs at low intensity,” he explains, “but too many recreational runners fail to truly dial back.” Make easy pace your respected friend unless you’re out to do speed work, realizing it will establish a base to carry you through long term.
Scale Properly
While there’s much that amateurs can adopt from the pros, Fitzgerald points out that unless they scale it to their own level, it will be too much to handle. “Few amateur runners can or should run 100 miles per week, for example,” he says. “but they can and should run a good deal relative to their personal limits if they want to get the most out of their God-given ability.” That said, Fitzgerald reminds every-day runners that some pros take risks that shouldn’t be emulated. “They might train or compete injured — risks you shouldn’t take if your livelihood doesn’t depend on your performance.”
Funnily enough Matt forgot to mention Yelo muffins, maybe he ain’t as knowledgable as we first thought…? (Gareth, Mike, yours truely and the infamous Mark Lee.)
