In January 2017 I wrote a post on slowing down to speed up. Basically I was saying that by slowing down and running more aerobically, governed by the heart rate, you could, long term, speed up and race faster. I proved this by using Strava ( http://www.strava.com ) data to show how on one of my favourite runs I had actually slowed down but at the same time my race PB’s had improved, this the title ‘Sometimes you need to slow down to speed up’.  I recommend researching the Maffetone method of training. ( https://philmaffetone.com )

After the Bridges 10k this weekend I had more evidence of this theory. This was the 6th time I had run the bridges and my first sub 35 minute finish, and top 10, at the ripe old age of 51. My Bridges times are :-

2010 36:40

2011 35:59

2016 35:50

2017 35:12

2018 34:59

What has changed over time to see the constant improvement, albeit small, and the answer is experience. In 2008 I really started to run seriously while training for the Comrades ultra-marathon ( http://www.comrades.com) and I completed this race in the subsequent two years as well. Those three years gave me the foundation and spring board to racing success and I have built on that annually, each year running more and longer. This has allowed me to continually record PB’s (PR’s to the American’s among us) even into my fifties and infact the last couple of years have been the most productive with times I thought well beyond me.

So what is the holy grail of running that allows you to keep breaking records well into your fifties. ? Truth be told there is no single thing unfortunately, if there was and I knew what it was I would be a rich man. It is a combination of so many things but each one helps to build the PB running machine you need to be. My 9 Golden rules sum up most of these and if you follow them you will certainly be well on track to at least improve your running and that should translate into quicker racing.

1. Run Further. Add distance, not speed.
2. Run Faster. This is about adding pace after you have got your foundation after rule 1.
3. Don’t get injured. This is the hardest rule to obey as you always want to do more of rule 1 and 2 which can result in an injury. (I even hate typing the word!)
4. Nutrition, nutrition and nutrition… Did I mention nutrition. It’s all about the proper fuel.
5. Weight. So important, use to believe because I ran 100k+ a week I could eat what I wanted. Not true.
6. Baseline, document and evaluate everything. If it isn’t on www.strava.com it didn’t happen. Once you set a goal you have to be able to know how far you have come to achieving this, small steps but constant feedback. So buy a Garmin and start recording , everything !!!
7. Sleep. So underestimated but the bodies way of refuelling and preparing for the next day of running. Common sense but so often ignored.
8. Consistency. No point running 100k one week and then nothing. Marathon fitness is built up over time and this works hand in hand with rule number 1.
9. It’s all in the mind. After 32k a marathon is down to mental strength and the ability to persuade your body you can still perform at your desired pace without falling to fatigue, which is the minds way of protecting itself. Never underestimate the power of the mind in long distance racing.

The rules themselves are common running sense but running ain’t complicated, do more and you will get better. I have said this on a number of posts over the years ‘running is the most honest sport I know’, there really is no shortcuts. When was the last time you heard someone say, after a marathon, ‘well that was easy and with no training, a 30 minute PB‘….. sorry people, doesn’t happen ! You get out what you put in, that should be the ultimate meme to running.

There are plenty of extra rules I could add but my mate Phil reckons rules need to be odd numbers and nine sounds better than eleven; and thirteen is getting too many, it’d be like being back at school. It’s a pity because I want to add a rule about double days being so productive , albeit time on feet only to protect yourself from injury (I hate typing that word.) . They certainly helped me in 2016 and I’m a big fan still, we run cause we love running so doing what you love twice a day,  instead of once, its a no brainer really. ?

There’s also the Yelo effect. Our Thursday 14k morning progressive runs, starting and finishing at the Yelo Cafe in Trigg , (http://www.yelocornerstore.com.au  ) has certainly helped my running times and those who join me. Is this the running session or the coffee and muffin afterwards ? A tough question and one I refuse to answer as there is no way, no way, I’m giving up Yelo muffins. Maybe this is rule number 11, eat Yelo muffins. Unfortunate for my global readers who live out with Perth but a bonus for the lucky runners who follow me who live close by.

Of course all of these runs are available on Strava (if it’s not on Strava it didn’t happen, Golden rule number 6 )  and if you want to follow me feel free to click on the link below, lets you get an idea of what I do and also check out more photos of me and the boys sitting around eating muffins and pancakes mainly?

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