I have marathon number forty seven just over a week away and aiming for sub 3 number thirty three. With marathons the taper is an important part of being ready and it allows the body and mind to prepare themselves for what’s to come. Physically the body needs a taper to rebuild but the mental side of a taper is often overlooked. The last couple of weeks before a big race you need to work on visualising yourself achieving the goal you have set yourself. Understanding the pacing required and deciding on strategies to meet that end goal time. For example in a marathon there are certain splits that are important , the first ten kilometres and then the half marathon times are good indicators of how you’re progressing. It’s best to give yourself a few minutes, minimum, at half way so for a three hour marathon you’d want to go through halfway quicker than one hour twenty eight minutes, but not too much quicker. Of course on the day you may feel great and run a negative split but this is rare and a positive split of one or two minutes is , to me, a perfectly executed race.
For Bibra ( https://raceroster.com/events/2024/78245/bibra-lake-runningworks-festival ) I’ll be aiming for a 1:26-1:28 halfway split. My good friend Ben Tay is pacing the three hour bus so I’ll probably just hang on and hope I have something left in the tank to either push on or continuing hanging on. It’s a six lap loop course , totally flat, so perfect for a good time if all goes well. I say if, I mean when , remember visualise success.
I’ve attached a couple of posts I’ve written on tapering that may help you navigate this important, but also testing, part of your marathon training.
With the Unreasonable East 200 miler race ( https://unreasonableeast200miler.com.au/ ) less than two weeks away its time to talk about tapering, every runners nightmare. I have found with age comes wisdom and now I embrace the taper before a race and adjust according to the event. My good friend Dave Kennedy, 6 Inch Trail Ultra race director ( http://www.6inchtrailmarathon.com/ ) doesn’t believe in tapering for ultras and over time I have certainly ran more before a longer event albeit distance over pace, just ticking the legs over I suppose. I wouldn’t launch into tempo or threshold runs the week before an event but am quite happy to run every day at a relaxed pace and noting more than 10k.
Remember the number one rule of tapering, you can only do too much on the week before a race, never too little. So if you do nothing for the week you will not lose fitness. The only caveat is you probably need to adjust your diet and drop the calories at the start of the week before launching into a carboloading frenzy three days before the event. Another caveat, for ultras, the carboloading phase is probably not as necessary as there will most likely be a smorgasbord of tukka during the event, also weight isn’t as big an issue as say for a marathon runner. Ultra running really is the sport that keeps on giving.
From an old post of mine :-
For the 6 inch ultra marathon in December last year I experimented by not tapering nearly as much as I would for a marathon. On the week of the event I actually ran twice a day Monday through Thursday and only had 48 hours rest before the race. Admittedly all runs on race week were slow and easy but I still managed over 80km’s pre-race. On the day I felt great and ran a good race for a 7th place finish but more importantly I was 4th quickest over the second half of the race. I actually ran my first negative split for an ultra. The week before the ultra I had ran 140k so there really wasn’t a taper period to talk off. ( http://www.6inchtrailmarathon.com )
Could this work for a marathon ? I don’t think so. The ultra is normally ran at a more subdued pace and although longer I feel not as testing as ‘racing’ a marathon. (Well ultras less than 100k, when you get above 100k I’m sure it becomes a tad more testing that a marathon. Once I run further than 100k I’ll confirm?) In an ultra the race pace normally decreases brings your overall cardio fitness in to play more than resting the legs a few weeks before. If you haven’t got the fitness a two week taper will not help, you’ll still be underdone. With a marathon, as the distance is less, you normally have the fitness required to finish the event, the tapering helps more by letting tired muscles recovery.
Also I feel running a good ultra is more dependent on the nutrition and hydration plan, get this right will benefit you so much more than a taper period. Again get this plan wrong and the taper will not save you. In an ultra any mistakes will be paid for, that is a certainty. In an ultra there is no where to hide.
Researching tapering and ultras on the web and there are stories advocating no tapering and setting PB’s while others advocate a 3 week steep taper and lean more towards relaxing rather than stressing about the event. All have their pro’s and con’s and as with all things running there’s no one shoe fits all. It really depends on the runner and also their experience and fitness. The more experienced runner with a good foundation of distance training under their belt will be more likely to be able to go into an event without tapering. They will not need the confidence boost that comes from a good taper as much as someone with less experience. Remember a good taper will also aid confidence and going into any race this is important, anything that helps put you in a positive mindset is welcome and needs to be embraced,
Of course if you have any niggling injuries an enforced taper may be called for. When this happens there is nothing you can do about it, just sit back and smell the roses concentrating on things you can influence like carboloading. Now carboloading, that is a whole new post and one I shall tackle next. Until then enjoy this article below by Ian Torrence which highlights ‘peaking’ rather than tapering as a benefit, pre-ultra. Ian is part of the Greg McMillan stable of writers so has a wealth of knowledge and experience to call upon. (Please note I do not advocate the Joe Kulak method of peaking described below but as you can see in the photo below my friend Jon is convinced it works… ?)
Jon practicing the Joe Kulak method of peaking !
The final weeks before an event are the toughest to get right. The common notion that all hard work must cease and inactivity must ensue is incorrect. It’s also foolhardy to continue amassing mileage and tough workouts as race day nears in hopes of improving fitness. Depending on your approach to this all-important time period, you may be left feeling lethargic or simply exhausted. A runner with the proper peak will feel rejuvenated and ready to go on race day.
Greg McMillan, my mentor, has devised a set of rules to live by as race day approaches. Greg explains, “By studying peak performance research – both physiological as well as psychological – as opposed to just the tapering research, I’ve been able to dial in how to truly peak on race day. It works for all athletes no matter where you find yourself in the pack come race day.” By placing Greg’s simple and effective system into context, let’s get you prepared for your next ultra.
1. Do not drop running volume drastically
Though there are some that prefer three weeks to peak, two weeks seems to be the most popular choice. During the first week of a peak, drop the length of each run by 10 to 20 minutes. The week before your event, drop volume by 20 to 30 minutes per run. I recommend that ultrarunners limit their last long run(s), done a week before the key event, to 90 easy minutes (regardless of the distance of the event). This is enough to give you that long run feeling, but short enough that muscle recovery and glycogen-storage continue. Light, non-impact cross training can be done in lieu of runs, but only if you are used to those forms of exercise.
2. Keep the routine
Run, eat, sleep, work, and socialize when you do normally. Your body and mind have achieved stasis over the past few months of training. Keep them both happy and the keel even. Now is not the time to experiment with new workouts, forms of exercise, foods, and social events. Use the extra time not spent running for sleeping and sticking to “safe” hobbies.
3. Keep the intensity and build confidence
Before the 2007 JFK 50 Mile, I had an exchange with fellow competitor Andy Mason. Nine days before the race, he completed a round of very quick mile repeats on the track; his last quality workout before the race. I knew he was fit and feeling confident. That year, Andy finished in the top ten.
Though most ultrarunners do not need to perform a tough round of mile repeats before their next race, they might consider doing some sort of confidence-building workout 10 days to two weeks out from their event. This workout, however, should be in tune with recent training. Running a 30-mile training run or time trialing up and down Hope Pass (like the author) a few days before a race is neither smart nor beneficial. A moderate length workout that you’re familiar with, that is aerobically challenging, allows for adequate recovery before race day, and demonstrates your fitness should be the order of the day. If you don’t routinely perform hard hill, stamina-building, fartlek, or fast finish workouts then this is not the time to start. Maintain your current training and follow the guidelines for reduction in mileage as mentioned above.
Now is also the time to reflect on all of the training you’ve done thus far. Remember that you’ve done the work necessary to get you to the finish line.
4. Stick to the original race plan and have fun
No one starts a race without a goal. Whether it be to keep your Grand Slam hopes alive, finish your first ultra, or win the event outright, don’t lose sight of why you’re out there. Be deliberate in your actions and calculate each move you make on the race course. Run your own race and enjoy the time you’re having on the trail or road. Greg McMillan sums this up perfectly, “Let’s face it. Most of us aren’t going for an Olympic gold medal here. We are simply enjoying the challenge of doing our best. There is no real pressure, so quit putting so much on yourself. We run for fun, and you should remember that. Have fun!”
PEAKING FOR MULTIPLE RACES
What if you’re gearing up for several important races that are separated by a few weeks or less? The Grand Slam of Ultrarunning, as well as others of that genre, and several race series like the NorCal and SoCal Ultra Grand Prix are perfect examples. In essence, you are recovering and peaking in unison between events. There are two ways to approach situations like this:
1. Reverse taper
This is like returning from injury. Gradually and slowly increase the length of your post-race easy runs and avoid fast and difficult workouts. You won’t reach your normal training level, but you’ll satisfy the need for a few runs before your next event.
2. The Joe Kulak Method
When I asked Joe Kulak what he did between each of his four 2003 Grand Slam record- setting 100-mile races, he quipped, “I sat on the couch and drank beer.” If beer is not your drink of choice, water works just as well. The reality is that you can’t gain fitness in the two or three weeks between long ultras. Recovery will be your best “workout” while preparing for your next event.
Another post of mine from the dim and distant past on tapering, I seem to write a lot about tapering funnily enough?
My legs still feel fatigued but they felt the same pre-Fremantle half two weeks ago and still managed a good PB so it’ll be another ‘trust in your training’ sprint from the start line and hopefully I’ll be able to maintain whatever pace I settle into until the end. Rottnest though is a different animal compared to Fremantle. Three nasty hills on a two lap course means six nasty hills, add in heat and possibly wind and the pressure of a PB is non-existence. This weekend is about a top 5 place (depending on who turns up of course?) and pushing myself into the ‘pain box’ for the last time on a race of distance pre-Masters Marathon November 6th. ( http://www.perth2016.com )
It will be the first time I’ve ran a half at Rottnest, actually the first time anyone has as it’s the inaugural event. I’ve ran the marathon ten times so it will be weird running at half pace on a course I have only ever ran at marathon pace. Judging the hills for pace will be a challenge but truth be told it’ll just be the normal ‘suicide pace’ until either something blows or the finish line.
Predicted time will be hard because so much will depend on the conditions on the day. You are exposed on sections of the course so a head wind would be a challenge. Heat wise we are expecting 25-28 degrees which will be the first time I have raced in anything above 20 for the year probably. Coming from the UK originally I’m not a fan of racing in the heat and this will certainly affect my time. (I do enjoy horizontal rain and extreme cold funnily enough, we call that summer in Cornwall!)
On the bright side I have a week to recover on the Island so will be treating it as a training camp with some speed work pre-Masters 5k the following Saturday. This will also be the first week of my marathon tapering so will do my best to only run once a day. This will be a challenge as I am now totally accustomed to double-up days, need to look at the bigger picture though. A good taper is so important as the legs and mind need to be fresh for the marathon. I have attached an article from Running Competitor which gives you some tips to taper like a pro. Hey, if we can’t run like a pro we can at least taper like one…
Mastering the final few weeks of training is trickier than it seems. Marathon training is hard—the long runs, hill repeats and the arduous track sessions take a tremendous toll on both the body and mind. When many marathoners review their training schedule they get giddy at the sight of the taper, which typically starts two to three weeks out from race day. The reduction in volume and intensity is a welcome one. But what many runners don’t realize, however, is that the taper can be just as (or even more) difficult as the rest of the training cycle.
Why is this? How does a taper help a marathoner in the first place and why do you need them?
First, the benefits: According to 2006 U.S. mountain running champion Nicole Hunt, who now coaches at Speedendurance.net, tapers “bolster muscle power, increase muscle glycogen, muscle repair, freshen the mind, fine-tune the neural network so that it’s working the most efficiently, and most importantly, eliminate the risk of overtraining where it could slow the athlete down the most.” Additionally, Hunt notes that a well-designed taper will increase a runner’s performance. “Studies have indicated that a taper can help runners improve [performance] by 6 to 20%,” she contends.
So what exactly is a “well-designed” taper?
The key is to find the optimal balance between three key training elements: duration, weekly mileage, and key workouts. A taper that doesn’t incorporate enough rest can leave a runner feeling burned out going into the race, while a taper overabundant with rest can be mentally taxing and result in a deterioration of fitness
How long you taper for usually depends on the distance of the race you’re targeting and what kind of mileage you’ve been logging from week to week in training. A typical taper for a marathon is two to three weeks, but some runners like American-record holder Deena Kastor only taper for 10 days beforehand.
Conversely, Hunt usually prescribes a three-week taper for her athletes. If you haven’t felt “fresh” at the starting line for recent races, look at the duration of your taper. Consider adding an extra week (or even a few days) of reduced volume and intensity to your schedule. On the other hand, if you’ve been prone to longer tapers and feel like you’re heading into your races too rested, shorten them up a bit.
Weekly Mileage
Regardless of their duration, a taper requires backing off your weekly mileage in order to rest the legs for race day. Mammoth Track Club coach Terrence Mahon, who guides elite marathoners Kastor, Josh Cox amongst others, has his top runners running 120-130 miles per week during their peak training periods. Surprisingly, however, he doesn’t cut down their overall volume too much during their taper, reducing it down for most to a relatively still high 90 miles in the final week before a key race. “We have found in the past that dropping mileage too much leads to a de-training effect,” Mahon says. “We don’t lower things universally in our tapers.” Mahon believes marathoners need to keep doing long runs throughout their tapering phase. “The farther you get away from big [mileage] numbers, the more confidence you lose,” he says. Mahon maintains that the best way to keep his runners close to the “big numbers” is to give them a longer single session, approximately 17 miles, during their taper period, and then follow up the next day with a short 6 easy miles. “It keeps their head close to the race distance,” he says.
Hunt is more systematic with how she handles weekly mileage during the taper phase. In general, Hunt assigns “about a 10% reduction in mileage the third week out, a 15% reduction the second week out and the week of the marathon about a 50%+ reduction.”
Key Workouts
Workouts, along with running mileage, are stressors on the body. As such, a sound tapering regimen reduces both the frequency of the workouts, along with their duration, in order to maximize rest and recovery leading up to the race day. During the taper phase Mahon has his runners completing the same type of workouts they’ve been doing all along in training–mile repeats for example–but gives them more time for recovery. He calls this element the “density” of training. “We try to put some extra space in our workouts during the taper,” he says. Specifically, Mahon may give runners more time to recover between repetitions in a workout, or he may give them fewer workouts to complete during the week.
As opposed to increasing recovery time both during and between workouts, Hunt has her athletes completing shorter, faster speed sessions during the taper. “For the final two weeks I gradually cut the mileage but maintain speed with strides and short intervals,” she says. “The focus is on recovery and goal pace for muscle memory and short bursts of speed.” Some examples of Hunt’s taper surges are 20 x 15 seconds or 10 x 30-45 seconds mostly at 3K to 5K effort.
Experiment, Learn & Trust
Taking these two differing philosophies into account, look at your next taper as an opportunity to vary it in some way. Aim for the right balance in your routine: adjust your mileage and fine-tune your workouts by either giving yourself more time to rest or maybe even picking up the pace. Find what works best for you.
At the end of the day, the most important thing is to trust in your training. As Tyler McCandless, U.S. Olympic Marathon Trials qualifier, says: “the best advice on tapering is to believe in the process.”
Extreme tapering ?
Right one more post on tapering should just about cover it I reckon…
A day off running pre-race tomorrow, unlikely.
As I’m racing tomorrow there was no early morning run this morning. I am now wondering around lost. I have persuaded my Wife to get up early so we can drive to Yelo for a coffee and muffin breakfast (carbo loading for a 10k?) and after that I will return to my ‘lost’ state.
I’m a runner who loves to run and hates not running. Even now i’m making excuses for reasons why running today would be a good idea, not twice as that would be silly wouldn’t it? So my reasoning behind a run would be to loosen the legs (they aren’t tight), it’s not really a target race tomorrow (that is actually true, tomorrow is really a good hit-out pre-half next weekend) or get rid of some pre-race nerves (I ain’t nervous) . No luck there, let’s face it the reason I want to run is I love running, plain and simple.
Tapering for my next marathon will be a challenge. The last one I ran 100k the week before and called that tapering as I was averaging 130k a week. I’m normally ok on marathon week as even I understand the need to rest. I normally only run twice in the week before a marathon and actually enjoy the calm before the storm, but for a 10k tomorrow, hell I should be running now not typing.
So will probably sneak out for a ‘relaxing’ 10k sometime today, c’mon you’d be mad not too wouldn’t you…..
A quick article on tapering below by Pete Pfitzinger, M.S. suggests a 7-10 day taper for a 10k, I’m thinking 7-10 hours.
Most performance oriented runners will do pretty much what they’re told in training. Run 8 x 800 meters at the track? Sure. Do a 40-minute tempo run? No problem. It’s when we’re instructed to scale back, run less and conserve our energies, that we balk.
Training provides long-term fitness improvements but produces short-term fatigue. Leading up to an important race, the challenge is to find the optimal balance between maintaining the best possible racing fitness and resting to reduce the fatigue of training. This is referred to as a well-planned taper.
To achieve your best when it counts, you can only afford to do a full taper before a few key races each year. If you race often and were to taper thoroughly for each race, you would have little time left for hard training. So you learn to “train through” some races. But for the big ones, you will want to go all out to achieve your best.
A recent paper published in the International Journal of Sports Medicine reviewed more than 50 scientific studies on tapering to find out whether tapering betters performance, and how to go about it. The review showed that there is no question tapering works. Most studies found an improvement of about 3% when athletes reduced their training before competition. This translates to more than five minutes for a three-hour marathoner or more than a minute for those racing 10K in 40 minutes.
How Long Should You Taper?
Several of the studies concluded that the optimal length of taper is from seven days to three weeks, depending on the distance of the race and how hard you’ve trained. Too short a taper will leave you tired on race day, while tapering for too long will lead to a loss of fitness. How do you find the right balance? Consider than any one workout can give you far less than a 1% improvement in fitness, but a well-designed taper can provide a much larger improvement in race performance. Therefore, it is probably wiser to err on the side of tapering too much than not enough. The optimal number of days to taper for the most popular race distances are as follows: marathon, 19 to 22 days; 15K to 30K, 11 to 14 days; 5K to 10K, 7 to 10 days.
Of course the one benefit of tapering is you know carboloading is close…
One final word on tapering, it’s not all bad because towards the end of tapering comes my favourite part of running, carboloading. It’s time to pig out on bacon, excuse the pun , and pancakes swimming in maple syrup but I’ll save that for another post.
Another post I wrote on tapering ,
I normally run only on Tuesday and Thursday the week of a marathon. Tuesday I ran lunchtime but due to a heavy work load (on marathon week, how does that happen?) I needed to run Thursday morning pre-work. I set my alarm for 5am but was far too excited after so little running and woke at 4:15am. After contemplating going back to sleep I decided the best cause of action was to go for a run. Actually when prompted this is my go-to call, go for a run. ! So off I set around 4:30am into my old favourite 10k that I have now run 167 times (thanks Strava).
Being the second run this week (and it’s Thursday, when I would normally be on run 7 for the week) my legs felt heavy but this is to be expected at this stage of the taper week. It is normally around this time of the taper period you experience ‘niggles‘ , you’ll find you can just about finish your run and convince yourself you are about to have a major meltdown. I read on a tri-website that these niggles are just your body recovering but they don’t feel like that I can tell you. Fortunately this morning I was ‘niggle’ free, which should probably worry me.
Reading the article below by Isaac Walker it reiterates several points I have already mentioned in previous posts. Hay in the barn , trust your training etc. all common sense advice but worth a second read, if nothing else to put your mind at ease. Taper time is a testing time at best, helped only by the extra ‘tukka’ on offer for the last 3 days. (just before my old friend ‘weight gain‘ comes a calling…)
Must admit I’m tempted to sneak out tomorrow morning because it will be glorious and I hate missing glorious mornings. I must be strong, the right thing to do is lay in bed and relax but the call of old faithful, my favourite 10k, may be too much.
9 Ways to Deal With the Big Event Taper Blues By Isaac Walker
Sixteen weeks. Four months. One hundred and twelve days of early mornings, sore legs, injury worries, emotional highs and lows, and long hard weekend runs. And now you are supposed to ease right back on the throttle and cut your training. By a lot. You start to get moody. You have so much energy you feel like you are going to jump out of your skin. Your partner has had enough of your complaining. You think every little ache, sniffle and niggle is a catastrophic event-cancelling injury or illness. You start feeling sluggish and lazy. It sounds like you are going through what many runners experience leading up to a big event – the ‘taper blues’.
Tapering (for most) is a critical part of training plans. Whether you taper two days prior to a 5km road race or three weeks or more for an ultra distance, you are basically performing the same function. After stressing our bodies for so long the taper is there to let us heal and recover to a point where we can then operate the most efficiently and to our maximum ability on race day.
There are many differing views on tapering out there. My advice is simple – the shorter the distance the shorter your taper. The longer the distance the longer you taper. Reason being shorter and sharper training sessions will usually take a lot less time to recover from than long hard distance runs. Long runs beat your body up and you need that extra taper time to recover.
So the symptoms of the ‘taper blues’ usually kick in after a week or so of taper and are usually associated with longer distance events. If you have never had them before they can be quite discouraging and even a little scary. So here are a few tips and general points to help you pull through the taper blues and onto race day.
1. The taper blues are completely normal! You are probably not getting sick. You most likely do not have an injury that has decided to rear it’s ugly head one week prior to your big day. And yes, your other half is getting annoyed with your grouchy mood. Accept you are a little down then address it. Remember you are not alone. Chat with friends doing the same event or others who have been through this taper nonsense before.
2. Look back on what you have done. And be proud. One of the reasons we get taper blues is regret for what hasn’t been done. Think of the countless hours of training, early mornings and/or late nights and all the other strings that come along with training for a longer distance event. That is an achievement right there, regardless of what comes next.
3. Evaluate. Go back over your training and write down all the positives. All the things you enjoyed about your training. Then also write the negatives down and the things that may have not gone so well. These are the things to keep in mind and perhaps improve in your next training programme.
4. More events? It is a little crazy but many of us use the taper time to plan more events after the one we are tapering for! You don’t have much time to wallow in taper blues when you’re busy getting excited about your next goal. If you don’t have an event in mind then plan for something else. A personal fitness goal. A family holiday. Home renovations. Anything you can do to keep your brain ticking over and stimulated.
5. Taper means taper! You may be tempted to go out and get one last long run under your belt or smash out a hard tempo track session. You might be fine but my advice is once your taper period has begun, it is exactly that – taper time. Plus, this won’t rid you of your taper blues anyway. This means sticking to your plan and not being tempted to go out and possibly undermine some of the training you have done by adding fatigue to your system this close to your big event.
6. Active recovery more than ever. Taper time is a perfect opportunity to fit in more active recovery. Playing with your kids, massage, walking, swimming, stretching, rolling on your foam roller – anything that keeps you moving can be very beneficial. Don’t feel guilty for not going hard, that just leads to more taper blues. Enjoy the easy, liberated movement your fit trim body is allowing you.
7. The hay is in the barn and there is nothing much else you can do to enhance your training. You can however undermine your training by not tapering efficiently. So rest! Chill out! Make up some of those hours with the family and friends that you used for training. Spending time with loved ones will also help ease some of the tensions and stress prior to an event.
8. Last minute checks. Most people will have their nutrition and game plan locked down by now. It is a good time to run over everything and double check you have all your supplies ready to go. The last thing you want is to discover the night prior to your event that you left your favourite pair of socks in the washing basket.
9. Visualisation techniques. Visualisation can be a very good way to prepare your mind for an event and propel you out of your taper blues. Picture yourself standing at the race start. Imagine how you feel. Put yourself in a bad situation during the race and visualise how you would like to react to that situation. Place yourself being surrounded by your friends and family cheering you on as you come towards the finish line. Visualising these situations will help you prepare your mind for dealing with them in real life.
Fisiocrem is a must have in your ultra box of tricks…
Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ ) The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products) can be difficult to digest later in the event. From the website :-
As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority.
In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance.
In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born.
BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work!
BIX is a recovery solution for everyone, that will get you to the top of your game!
Great hydration.
What can I say about HumanTecar, ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !
Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in. It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong, storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
Had a great run this morning running my weekly 5:30 am 14k Yelo threshold (progressive?) Starting to see some improvements and starting to feel the love with the Bibra Lake Marathon just over two weeks away. The Threshold run is so important to marathon success and I’ve added a couple of articles to describe the principles and benefits. I just enjoy the feeling of satisfaction when you finish, not so much when you’re deep in the pain cave and worrying about what your private health care insurance covers.
Threshold training is one of the key running workouts to improve endurance performance.
However, some runners may not be familiar with exactly what this type of training entails and may ask: Is anaerobic threshold training the same as lactate threshold training for runners?
What are the important training thresholds for runners and other endurance athletes like cyclists and triathletes? What are some of the best anaerobic threshold training workouts for runners?
In this threshold training guide for runners, we will discuss what training thresholds are, the differences between anaerobic vs lactate threshold training for runners and endurance athletes, and how to do threshold training workouts.
What Is Threshold Training?
Threshold training is a particular type of endurance training workout that helps improve your lactate threshold and anaerobic threshold.
One of the things that’s most confusing about threshold training for runners is the fact that some sources reference anaerobic threshold, whereas others discuss lactate threshold.
For example, you might hear about lactate threshold runs or anaerobic threshold workouts.
So, are lactate threshold and anaerobic threshold the same thing? What are the differences between the anaerobic threshold vs lactate threshold?
Technically, the anaerobic threshold and lactate threshold are not the same things, but they occur around the same effort level and are characterized by similar physiological sensations.
Anaerobic threshold and lactate thresholdboth refer to the point at which you will feel like your effort level has gotten significantly harder even though your running pace or speed has not increased significantly.
Essentially, after either the lactate threshold or the anaerobic threshold is crossed, you will see a significant spike in the fatigue that you feel in your legs, the heaviness and burning sensation in your muscles, the rate of your breathing, and your perceived exertion.
The actual physiological metrics that are being evaluated with anaerobic vs lactate threshold are technically different, but again, what you will feel in your body is the same.
This is because the lactate threshold and anaerobic threshold pretty much overlap in terms of the percentage of your VO2 max or your running speed at which the threshold is reached.
Anaerobic threshold is looking specifically at energy metabolism, or how your body is producing ATP (energy) for your muscles to contract.
Thus, the anaerobic threshold occurs when the intensity of your exercise has crossed over this “threshold,” such that you are no longer able to produce ATP (energy) through aerobic metabolism, and you now have to rely more heavily on anaerobic energy production.
And up until the anaerobic threshold, you are able to run or perform endurance exercise in a “steady state,“ which means that your body is able to rely almost entirely on aerobic metabolism to produce energy.
This means that you are getting plenty of oxygen, and you should be able to continue running or exercising at the same pace or exertion level for an extended period of time without fatigue.
The anaerobic threshold corresponds to the lactate threshold because when your body is relying on anaerobic glycolysis to produce energy, the end product is lactate along with a hydrogen atom, which is an acid.
Below the lactate threshold, your muscles are actually able to shuttle the lactate to the liver to be further broken down to pyruvate to create ATP.
At the lactate threshold, your body suddenly shifts from being able to clear the lactate and acidic metabolic waste products at the same rate they are being produced.
This means that the concentration of hydrogen ions, which is associated with the burning feeling and immense and sudden fatigue you feel beyond the anaerobic or lactate threshold, begins to build up.
Essentially, after the lactate threshold or an aerobic threshold has been crossed, your muscles are inundated with acidic waste, and the concentration of lactate in your blood rises dramatically.
Although we used to think that it was the lactate, or “lactic acid, “ that was causing this burning sensation and sudden fatigue, it has since been discovered that lactic acid does not exist as a biological molecule because the acid quickly dissociates from the lactate molecule.
Furthermore, it is not the lactate that is causing the discomfort but the hydrogen ions.
However, because it is not really possible to measure the concentration of hydrogen ions, exercise physiologists can take blood samples and measure the concentration of lactate in the blood to serve as a biomarker of your lactate threshold and reliance on anaerobic metabolism.
Lactate concentrationcan be readily measured and corresponds with the amount of acidic buildup.
Many athletes do not have access to continuous blood lactate testing while training, though endurance training methods such as the Norwegian Method of endurance training does rely on blood lactate samples during lactate threshold training workouts.
Why Is Threshold Training Important For Runners?
The lactate threshold and anaerobic threshold are not necessarily important metrics that you have to know or may even have access to measuring yourself, but it is important to have a grasp of the running pace or speed at which you hit these thresholds.
The entire purpose of threshold training for runners is to progressively boost your lactate and anaerobic threshold such that you can run faster and longer before switching over to anaerobic metabolism and crossing your threshold.
This is because runners and other endurance athletes have to stay at or just below the anaerobic threshold during long-duration races in order to maintain the same pace and maximize their performance potential without crashing and burning.
Thus, for all intents and purposes, the anaerobic threshold is the limiting factor for endurance performance.
Therefore, by improving your anaerobic threshold, you can run faster, cycle faster, or swim faster in that “comfortably hard“ effort level without red-lining and rapidly exhausting yourself.
How To Do Threshold Training For Runners And Endurance Athletes
There are different approaches to threshold training for runners and other endurance athletes.
Most threshold workouts are performed at a pace that is at or slightly below your anaerobic threshold (AT) or lactate threshold (LT). This is typically a pace that brings your heart rate to about 85-90% of your maximum heart rate.
This intensity is thought to be the “sweet spot” where you can improve the efficiency of the anaerobic system and help push the anaerobic threshold higher.
Essentially, doing threshold workouts improves your endurance performance because you can run, cycle, swim, or perform some other type of endurance exercise at a faster pace without accumulating fatigue.
Therefore, threshold training workouts are done at or just below the threshold.
There are essentially two different types of threshold workouts for runners and endurance athletes:
Continuous threshold workouts, such as tempo runs or threshold training intervals, which involve running at your threshold pace for designated intervals of a specific distance or time and then taking relatively short recovery breaks.
The benefit of tempo runs and continuous threshold workouts is that you will build your tolerance at being “comfortably uncomfortable“ at the anaerobic threshold pace so that your physical and mental ability to withstand this discomfort for longer races is strengthened.
However, there is a limit to how long you can perform tempo runs or longer threshold intervals because if you cross over the threshold, you will experience that rapid accumulation of fatigue and will need a break.
Some endurance training methods, such as the Norwegian Method for runners and endurance athletes, use a lactate threshold interval approach where you perform high-quality intervals at your lactate threshold pace but then take recovery periods.
This helps you do more high-quality work in a single threshold workout session without quickly becoming exhausted or needing tons of recovery in the following days.
The rest periods in threshold interval workouts for runners allow the body time to buffer and clear some of the acidic buildup and shuttle the lactate to the liver for conversion into pyruvate.
Thus, runners or other endurance athletes can run at a faster pace using lactate threshold intervals versus continuous tempo lactate threshold runs, maximizing speed and total time and training volume done within the lactate threshold zone without crossing over into the anaerobic zone and needing to end the workout early.
Continuous Threshold Workouts
Continuous threshold workouts are tempo runs.
These are runs that are at least 20 minutes in length at your threshold pace.
Threshold Interval Workouts
Examples of threshold interval workouts for runners include:
5 x 6:00 minutes with 60 seconds of recovery in between each
10 x 1,000 meters with 60 seconds of recovery in between each
5 x 2,000 meters with 60 seconds of rest between each
There are lots of different types of endurance training workouts, each serving a particular physiological purpose to help improve your performance.
About Threshold Training
Legendary running coach Jack Daniels provides an inside look at the importance of t-pace.
Threshold, or T-pace, running is one of the most productive types of training that distance runners can do. Training at threshold pace helps runners avoid overtraining and yields more satisfying workouts and better consistency.
The two types of threshold training that I discuss in Daniels’ Running Formula are tempo runs and cruise intervals. Tempo runs—steady, moderately prolonged runs—have been around for some time, but runners and coaches define them differently. Cruise intervals are a series of repeated runs with a brief recovery between runs. In my book, I address the differences and similarities between tempo and cruise-interval workouts. Here, I’ll stick to tempo runs, including new information on extended tempo runs
Some runners and coaches use tempo runs for the broader purpose of just going for a fairly prolonged, steady, solid run—often, more for the psychological benefits (which can be considerable) than the physiological. The physiological benefit of running threshold is to improve endurance: the ability to endure a greater and greater intensity of effort for a longer and longer period of time. You might perform some (longer) tempo runs at an intensity slightly below threshold intensity, which offers a good opportunity to boost psychological endurance. Longer tempo runs that begin in the less intense area of the zone and progress to the higher end of the zone are accomplishing both the benefits of a longer tempo run and the benefits of true T-pace running.
Establishing threshold pace
The proper pace for T-pace running is about 83 to 88 percent of VO2 Max, or 88 to 92 percent of vVO2 Max or maximum heart rate.
You can establish your proper pace for threshold running fairly closely by running at a velocity that produces an elevated yet steady state of blood lactate accumulation. This pace is a little faster than a pace that you could maintain for two or more hours (marathon pace for most people) but slower than the pace you could maintain for 30 minutes (10K race pace for better runners). This pace is easy to discern because at the latter pace blood lactate continues to rise over the course of the run (that is, there’s not a steady state of blood lactate accumulation). Also, at the former pace, blood lactate slowly drops after an initial rise or after any elevated lactate resulting from race surges (also not a steady state of blood lactate accumulation).
Most runners can figure that their threshold pace is equal to a pace they could race at for 50 to 60 minutes. In fact, for slower runners, threshold pace might actually be 10K race pace because they are taking nearly an hour to “race” this distance. Intensity of effort, not necessarily distance of running or racing, is what determines the degree of stress being put on the body’s systems.
Remember that the purpose of the workout is to stress lactate-clearance capability, not to overstress that capability. I refer to threshold training as “comfortably hard” running. It shouldn’t feel “hard,” which is the pace of pure interval training.
Tempo runs
Ideally, a tempo run is nothing more than a steady 20-minute run at T-pace. Subjectively, the intensity of effort associated with T-pace running is comfortably hard. Again, your threshold run effort should be one that you could maintain for about an hour in a race. Although the ideal duration of a steady threshold run is 20 minutes, your running time can vary somewhat to accommodate a particular course.
For example, if your T-pace is 6:00 per mile, and you choose a three-mile course, this gives you an 18-minute tempo effort; or you might go four miles for a 24-minute tempo run. Of course, you could go exactly 20 minutes, using the mile markers to set proper pace, and stop between three and one-quarter and three and one-half miles. It’s not a bad idea to do tempo runs on the track (or even a treadmill now and then) so that you can closely control the pace. Many coaches and runners do longer tempo runs at slower than true threshold pace, and this can yield positive results. Prolonged running at this intensity builds a good sense of maintaining a strong pace for an extended period of time, and as stated earlier, in some instances the demand can be as psychologically intense as a shorter run at true threshold pace.
Also, some runners gradually build up the intensity of a longer “tempo” run until actually running at threshold pace. In any case, I believe in the benefits of tempo runs that are longer than 20 minutes and have designed tables that alter the speed of the run as dictated by duration (see the variations table on page 20 of Daniels’ Running Formula or this article). Using these tables gives runners a better idea of what pace to expect of themselves when out on a tempo run that forces them to run slower than threshold pace and longer than the typical 20-minute duration. The adjusted paces are based on the natural dropoff in maintainable intensity as the duration of a steady run increases.
The variations table shows the mile pace times for tempo runs lasting 20 to 60 minutes, and how much slower the pace is per mile (in seconds) than T-pace. It also shows M-pace (marathon pace) times and how much slower or faster it is per mile than T-pace. If your VDOT falls between the displayed values, just add the appropriate number of seconds per mile or kilometer to your own T-pace for the desired run duration.
Be sure to perform your tempo runs under desirable weather conditions and on relatively flat terrain with good footing because the goal of this workout is to maintain a steady intensity of effort for a prolonged period of time. Hills, rough footing, and wind all affect the ability to maintain a steady pace and interfere with achieving the purpose of the workout. You can monitor your heart rate, but a steady rhythm under constant conditions is what you want in a tempo run.
Possibly the biggest challenge in doing tempo runs is to hold the proper pace and resist turning your tempo run into a time trial. Remember that the proper pace is more beneficial than a faster (or slower) one. This is a good workout for practicing your ability to concentrate on a running task and keep in touch with how your body feels while running comfortably hard.
Begin a tempo workout with a good warm-up of at least 10 minutes of easy running and some light strides. Follow the tempo run with a cool-down, which should include some strides (four or five 20- to 40-second runs at about mile race pace). You’ll be surprised how good you feel about 10 minutes after a tempo run.
My recommendation is that steady tempo runs should last 20 to 60 minutes, with pace adjustments as shown in the table.
How to use tempo runs
A few words of caution regarding how often to repeat identical workouts and monitor progress in a particular type of threshold workout: It’s human nature that runners often want to see progress in their workouts and sometimes try to perform a particular workout at faster and faster speeds over the course of a fairly short period of time.
Trying to compete against yourself in this way is inadvisable. It doesn’t conform to the principle of letting your body react and adjust to a particular type of stress before increasing the amount of stress. It’s better to perform the same workout quite a few times at the same speed, or until a race performance indicates that you’ve achieved a higher fitness level.
One of the best ways to monitor how your training is progressing is to see how much more easily you can perform a particular workout as time goes by. If what used to be a tough workout becomes not so tough after several weeks of training, then that’s a great sign that your training is paying off in a positive way.
At this point, you’re usually ready for an increase in intensity or amount of training. In contrast, always trying to see if you can go faster in a workout that you have done before (the “always hurt as much as possible” technique) can be very misleading in trying to determine how much progress you’re making. With this approach, you always hurt the same (or more), and you never get to experience doing a standard workout with diminishing discomfort. Doubts begin to set in as you ask yourself, “Am I really getting better or just learning to tolerate more pain?” If you often hurt badly in practice, a race won’t be anything special; you should be able to take on more discomfort in a race than you do in daily training.
A more sophisticated way to monitor the degree of stress of a workout is to check heart rates or blood-lactate values at various points during the effort or during recovery. Relying on these more scientific means of keeping track of your progress, however, can prevent you from learning how to do a good job of it on your own. Whether or not you use mechanical or electronic devices to monitor body responses, you should still learn to read your body’s feelings and reactions to the types of workouts that you do.
Please remember not to run faster than the prescribed threshold pace when doing tempo workouts. When you’re having a good training day, it’s not that tough to beat a previous time over a four-mile tempo course. It’s very important, however, to let your ability, based on competitive efforts, determine your training intensities. When a workout begins to feel easier, use that feeling to support the idea that you’re getting fitter. Then, prove that you are getting better in a race, not in a workout.
If you’re in a prolonged phase of training, with no races scheduled, it’s reasonable to increase training intensity without the supportive evidence of better competitive performances. In this case, a good rule of thumb is to increase VDOT one unit every four to six weeks. This is the same as improving your 5,000-meter race time by about 10 to 15 seconds, a substantial improvement in my opinion. If you’re in a maintenance program, which is designed to require the least possible training stress that allows you to stay at a particular level of fitness, there’s no need to increase training intensity (VDOT) or distances. In this case, the best goal is to see how easy standard workouts can feel over time.
When setting up the phases of training, the placement of threshold training might vary in the overall order of the program, based on the individual involved and the event being trained for. Unlike endurance runs, which almost always fall in the earliest phase of a program, threshold training might be emphasized early, at the midpoint, or late in a runner’s training schedule.
Adapted from Daniels’ Running Formula, by Jack Daniels. Copyright 2005. Excerpted by permission of Human Kinetics, Champaign, IL. Available by calling (800) 747-4457 or visiting www.HumanKinetics.com.
I have been using my Thursday morning runs at Yelo to test my threshold capabilities and I’m beginning to see some improvements with the average pace increasing. This morning I even managed to run a sub forty minute 10k on the way back which was a nice confidence booster with the Bibra Lake marathon less than three weeks away.
I’m still targeting a sub 3 marathon so will need to be able to maintain four minutes ten seconds a kilometre, or close, for the duration. Bibra is a six lap course , totally flat so I’ll have no excuses.
Finding some pace finally, albeit my heart rate indicates this pace is not sustainable long term.
This morning was a two minute PB for the Yelo 14k run which is a massive confidence booster. Not sure if it was the freezing conditions or Charles pushing me but either way very happy with the average pace, quicker than planned marathon pace. The only fly in the ointment was my heart rate which was way to high to be sustainable for the marathon, though on the brught side I only have to maintain four minute ten seconds a kilometre, not the three minute fifty seconds I was maintaining this morning. (That would be around 2 hour 45 minute pace,)
The last ten Yelo 14k threshold runs. Seeing some improvements.
Charles kept me honest wearing my Alphafly 2’s.
Ran with Charles this morning and I leant him my Nike Alphafly 2’s so he could appreciate the benefits of carbon plated shoes. I regretted this after the first few kilometres as he saddled up to me after a stopping for a toilet break after I was ‘gunning’ it. He took to carbon plates like a duck to water. Needless to say there was little or no conversation on the return to Yelo, we were both far too deep in the pain cave for words.
What a crew, the Yelo runners.
Good turn out this morning which was bad news for Jon as he podium’ d last weekend and as such has to buy us all coffees. I need to make sure I don’t get anywhere near a poduim at Bibra Lake, I got a feeling that wont be a problem.
Fisiocrem is a must have in your ultra box of tricks…
Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ ) The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products) can be difficult to digest later in the event. From the website :-
As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority.
In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance.
In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born.
BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work!
BIX is a recovery solution for everyone, that will get you to the top of your game!
Great hydration.
What can I say about HumanTecar, ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !
Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in. It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong, storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
It’s worth a listen as Michelle and I talk about all things running albeit I must warn you I tend to go on and Michelle is far too polite to cut me short.
As well as listening to runners Michelle is also an advocate of mind training in a similar vein to my good friend Rob Donkersloot from Mind Focused Running ( https://mindfocusedrunning.com/ ) . This is a subject, as well as nutrition, ignored by a large majority of coaches.
If you are serious about improving your running you need to speak to Rob or Michelle and they can ‘train your brain’ which also has positive ramifications outside of running of course. Rob particularly encourages meditation which he believes aids in nurturing the continued love of running and I have worked with Rob in the past to help me push though the negative thoughts that all ultra runners are faced with during any event.
I have a feeling I’m going to need all his teaching on the last few laps of the Bibra Lake marathon in four weeks time.. my quest for sub 3 number 33.
What Is Mindful Running and How Do You Do It?
With mindfulness more mainstream than ever, experts demystify the concept.
Part of the appeal of running is how mindless it is—just one foot in front of the other. But what if you could make it more mindful? It’s easy to talk about that in theory (people have been touting mindfulness for years), but it’s more difficult to do it in practice.
Science is catching up with theory, though, proving that mindful running is not only legit, but also something that any runner can benefit from. For example, a 2016 study published in Translational Psychiatry shows that combining directed meditation with running or walking reduced symptoms of depression by 40 percent for depressed participants. What’s more, a 2020 study published in Neural Plasticity found that mindfulness training can even give your endurance performance a boost.
Which is partly why some of the biggest athletic brands in the industry have gotten on board. In 2018, Asics launched the world’s first “blackout” track to train the mind; in an on-site experiment, led by professor Samuele Marcora, Ph.D., the director of research at the University of Kent’s School of Sport and Exercise Sciences, and Jo Corbett, Ph.D., lead researcher at the Human Performance and Health Research Group at The University of Portsmouth, they found that psychological factors (such as sight and sound) have a significant effect on endurance performance.
Nike also partnered with Headspace on a series of audio-guided mindful runs via the Nike+ Run Club app; Lululemon dropped their #letyourmindrunfree campaign—complete with an 8-week 10K running guide and 14-week half-marathon guide that include guided mediation; and Saucony launched the White Noise collection to honor the sport’s meditative effects.
The sudden push to make mindful running more mainstream has to do with helping athletes gain an extra edge. “It’s almost a last frontier in physical training,” says Headspace cofounder Andy Puddicombe. “I think there’s been this realization that there’s actually a whole domain that hasn’t been explored yet: the mind. And if you speak to any elite athlete, they will tell you that 90 percent of it comes down to the mind.”
What Exactly Is Mindful Running?
Mindful running is a vague term that means a lot of things to a lot of different people, but it really comes down to being present, says Chevy Rough, a mindfulness and performance coach. “It’s purely about being mentally connected within your movement and not being distracted,” he says. “Distraction can come in the form of other people, noise, technology, but it can also come in the form of cultural pressures. You know: ‘How fast do I have to go?’ ‘How far am I supposed to go?’ ‘What is the definition of a runner?’”
It’s important to differentiate between mindfulness and meditation, says Puddicombe. “When we meditate, we’re taking ourselves away from everyday life, away from activities, to actually pray in an environment where we can train the mind in mindfulness: how not to be distracted, how not to get caught up in thinking, how not to be put off of feelings of discomfort,” he says. “Then, when we go out and run, we’re taking whatever we learned in meditation and applying it.”
To run mindfully, then, you have to shrug off those external distractions and pressures and really listen to your body: What does your breath tell you about your body? How fast do you feel like going? “People connect to different things,” says Charles Oxley, a mindfulness and performance coach on the ASICS Sound Mind Sound Body team. “The breath is the obvious one, but some people connect with past memories or parts of their bodies with previous injuries, and those connections unlock the door for deeper connections within yourself.”
The point is to get out of the conversation you’re having with society and back into a one-on-one convo with your body, based on how much sleep you’ve gotten, how much you’ve eaten, how good that nutrition was, and where you’re at mentally. “The more connected to your running, the longer you’ll be able to keep running,” Rough says.
How Do You Run Mindfully?
Staying present in an activity that seems designed to help you zone out is way easier said than done. But there are ways you can physiologically prep your body for zen, and tricks you can try on the run to stay dialed in.
“The more connected to your running, the longer you’ll be able to keep running,”
Most importantly, there’s the cooldown before the warmup. The what now? Think about it: “Ninety percent of people lead very busy lives, with lots of stress and lots of pressure. When they come running to the gym on their way to or from the office, their thinking about deadlines, meetings, their families,” Oxley says. “They’re already in a stressed-out state, and then they’re going to enter the even higher stress state of exercise.”
To bring your body out of a stress state before working out, Oxley suggests assuming a formal breathing position (back up against the wall or lying down on the ground) and focusing on the breath. “I get my clients to think about deep breathing into the bottom of the lungs, really engaging their diaphragms,” he says. “It doesn’t have to be fancy, it’s just about slowing down the breath—and every time your mind gets distracted, you want to bring it back to that slow breath.” Unfortunately, this isn’t the kind of thing you can set your watch for; some people may chill out in five breath cycles, some might take ten minutes. “Focus on your breath until feel the difference,” Oxley says. “When you start to sense that calm feeling, that’s your internal chemistry shifting down some gears.”
If your intention is to run mindfully, you want to shed any anchor points (your GPS watch, your phone, your music) that might distract you. It doesn’t necessarily have to be for the entire run; “even five minutes can teach you something,” says Puddicombe.
Once you’ve shed those external distractions, stay present by focusing on two important questions: “How am I breathing?” and “Where am I looking?” It’s not about maintaining a certain breathing pattern, rather decoding your breath to determine where you’re at. Breathing too fast? Slow down. Feel like you could hold a conversation easily? Maybe speed up a bit. Try to breathe through your nose as much as you can. Mouth-breathing is a stress response, so focusing on nostril breathing keeps you in a more relaxed state. And keep your gaze soft and wide, toward your periphery, instead of focused, to stay in that chill zone, Oxley says.
You’ll start to notice more the more you stay in that zone, adds Puddicombe. “You definitely take in more around you; you notice more about your posture; you notice more about your technique; and you learn about your body,” he says. “And if we’re not learning, then we’ve learned something wrong.”
How to Keep Those Benefits Going
You can use the same breathing exercise from your preworkout cooldown for your actual cooldown. “You have to flush your system out after a run; you can’t go from a state of stress just simply standing still,” Rough says. The more you slow the breath down, the more you connect to the parasympathetic nervous system, which is responsible for rest and recovery.
Fisiocrem is a must have in your ultra box of tricks…
Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ ) The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products) can be difficult to digest later in the event. From the website :-
As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority.
In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance.
In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born.
BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work!
BIX is a recovery solution for everyone, that will get you to the top of your game!
Great hydration.
What can I say about HumanTecar, ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !
Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in. It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong, storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
I gave myself four days off post Lighthorse 24 Ultra before lacing up again for the weekly Yelo run 5:30am Thursday morning. Five weeks later and I’m very tired, which is what you expect when you train for marathons. Week one post Lighthorse I managed 60km, then 126km ( 9 runs) for week 2, 125km (8 runs) week 3, 141km (9 runs) week four and finally 160km (9 runs) last week. As you can see from the Strava extra below ( You use Strava right ? http://www.strava.com ) it has been a busy few weeks with plenty of long runs, elevation and double days. I’m a big believer in all of these to improve fitness. There’s a reason professional runners run double or even triple days and also run a lot. Sprinkle in some pace and you’re away, while of course avoiding injury at all cost.
When you run twice a day, you’re reducing the time between sessions, which teaches your body to run on tired legs and to work through fatigue. Improving your total recovery time is part of this process as you also focus on what you do post run from the stretches to the nutrition!
At first since your body is not used to the extra effort it may feel difficult. Which is why like everything else in running, this is a slow and gradual process.
However, the good news is that your body will learn to utilize its mitochondria more effectively, resulting in less muscle fatigue. Now we’re talking!
Mitochondria are the powerhouses of our cells. They make most of the chemical energy needed to start and fuel the biochemical reactions that happen inside our cells.
Apart from this, when you run more than once every day, your enzyme activity increases. These enzyme activities are important for a lot of things in our bodies, like building muscles, digesting food, and getting rid of waste and toxins.
Benefits of Running Twice a Day
Running twice a day comes with a bunch of benefits, which shows why it’s so popular amongst elite athletes. Here are the advantages of running doubles:
1. Helps Increase Mileage
If you want to increase your weekly mileage, adding a second run one or two days a week will allow you to do so without needing to extend your long runs.
If you want to build up your endurance, it’s tempting to look for shortcuts, but there’s no better way than to run a lot of miles. Double runs let you do this without giving up a rest day.
2. Gives You an Opportunity to Run at a Faster Pace
Running twice a day allows you to have an opportunity to change your running pace and style between runs. This is particularly useful when you want to try doing a speed workout but can’t seem to set a particular day for it.
You do then try to do some speed work such as a fartlek or interval training in the morning, and go for your long run in the evening or vice versa.
3. Enhances Training Adaptation
If you double your runs you will burn more glycogen, and your body will need to adjust to this new state. You’ll also burn more fat, and your body will become better at using your glycogen stores.
Running in this glycogen depleted state, in turn, enhances and improves training adaption.
You will be able to recover more quickly, and over time, your tolerance for fatigue will improve. As you increase your frequency of aerobic exercise, your lungs and heart will grow stronger, improving your overall fitness level.
4. Allows for More Efficient Recovery
Running twice a day gives you an opportunity to go for an easy run, which is meant to facilitate recovery. The less demanding runs will aid in increasing blood flow to your muscles, giving your cells the oxygen, they want to recover.
By increasing the frequency at which your muscles get more oxygen, blood flow, and nutrients, you’ll recovery faster and more efficiently.
For me increasing distance is the key to improvement and double days help you get more distance, simple really. Pace isn’t as important when you’re building weekly distance totals. It’s all about getting more kilometres weekly. As you start to adapt to the twice a day running strategy you can add pace with the caveat of avoiding fatigue which will lead to injury. Week by week you will get stronger, as a runner , as distance increases. There is no such thing as junk miles, remember that, they are all good.
Right, benefits of a down week are explained in this article below from Runners World.
When training for a marathon or other target race, you may assume–as Ryan Hall once did–that it’s best to reach peak mileage and hold it steady for many weeks. Doing so will ensure that you maximize your fitness and prepare optimally for your goal race, right? Perhaps not.
During a marathon buildup Hall used to train all the way through without taking a day off or significantly reducing his mileage. Recently Hall began incorporating weeks of planned lower volume and intensity into his training, and has found these “down weeks” leave him restored and able to tackle tougher training in the weeks preceding and following.
“Since I began my training this fall I have seen big improvements,” Hall says. “While my 62:20 [at January’s Houston Half Marathon] was nowhere near my personal best, it actually was a huge improvement from my half marathon in Philadelphia last fall.” After that race, Hall decided to skip the Chicago Marathon and coach himself. “I believe that incorporating rest and down weeks into my training will get me to the shape I hope to be in,” he says.
WHY CUT BACK?
Pete Rea, coach at ZAP Fitness in Blowing Rock, N.C., believes that regularly incorporating down weeks allows an athlete to complete successfully a full four-to five-month training cycle, avoid injury and ultimately make fitness leaps and achieve a higher level of performance. He cites as an example David Jankowski (right), a ZAP athlete initially resistant to the idea of down weeks, who has seen improvement and reaped benefits since implementing them into his training. Jankowski used to experience staleness and sometimes struggled to race his best at the ideal time. Last year, however, after dialing back his mileage every third week, Jankowski finished fifth in the 10,000m at outdoor nationals and set personal bests at 1500m, 3,000m and 5,000m.
Rea finds that his athletes’ workouts reach a higher level post-down-week, and he believes the planned rest helps his runners avoid unforeseen longer breaks due to injury, fatigue or overtraining. Robert Chapman, coach of Team Indiana Elite, agrees and uses down weeks for athletes who are slightly more injury-prone or who might get run down and overly fatigued with more weeks at high volume and/or intensity.
“Training is a progression,” he says, “essentially a stair-step pattern where after each block they are more fit and performing at a higher level. So the down week is a very important part of the overall training plan. It allows them to absorb the training they did during each block and prepare for even better training in the next block.”
WHAT EXACTLY IS A DOWN WEEK?
A down week is a planned rest week, with mileage reduced to a certain percentage of your peak mileage. The majority of runners find it most beneficial to drop mileage to somewhere between 50 and 90 percent of highest mileage, typically varying depending upon the frequency with which down weeks are taken. Rea’s athletes work in three-week cycles and run 15 to 20 percent fewer miles during their down week. For example, if they’d been running 100-mile weeks, they would run 80 miles during a down week. Chapman’s runners also cut back by 15 to 20 percent. Hall reduces mileage even further and runs approximately half the total volume of his highest week.
The frequency of down weeks varies among athletes but most reduce mileage once every three to eight weeks. Rea’s athletes take a down week every third week; he uses them as a means to increase mileage gently without overburdening the runner. Specifically, Rea’s runners’ mileage progresses slowly through repeating three-week cycles. The second week of their cycle is approximately 10 to 20 percent higher than the first week and the third week (the down week) is 15 to 20 percent lower than the first week. When the cycle begins anew a runner’s mileage in week one is about 10 percent higher than the previous week one. Chapman has the Team Indiana Elite athletes who use down weeks take them every fourth or fifth week.
Hall uses down weeks less frequently but has a steeper drop in mileage when he does take a down week. Every seventh week is a down week for Hall, an idea he adapted from the Bible. Hall explains, “In the Old Testament God commanded that every seventh year was to be a year of rest for the field where no crop was to be harvested. There is a reason why a field can produce more fruit when it has a year to just chill out, and I believe the principle is not only good for the field trying to produce optimum crop but also for the runner trying to produce optimal results.”Expect to feel bad sometimes during a down week says Pete Rea, head coach of ZAP Fitness. “Athletes often feel sluggish and have lower energy during this week,” he says. “Nonetheless I find the level of workouts is elevated thereafter, that workouts are more effective and staleness prevented.”
On the flip side, what happens if you find yourself feeling so refreshed at the end of the down week that you begin picking up the pace? While inadvisable to hammer easy runs and make them so taxing that they defeat the purpose of a down week, don’t be overly concerned if you find yourself running a bit faster than normal by the end of a down week. Hall finds that this often happens to him. “Our athletes typically do easy days on feel,” says Robert Chapman, coach of Team Indiana Elite. “So they might end up running a little faster on the easy day by the end of the down week. I am less concerned about that than dropping mileage 20 percent. Usually, even if the easy runs are a little quicker, they will still end up with fresh legs for the next week.”
Hall says, “How one feels during a down week is going to differ from athlete to athlete and also within each athlete. Each time you do a down week you are probably going to feel a little different than previous down weeks. Stick to your plan and see how you feel coming out of it. In the middle of one down week I was so wired with extra energy that I had to call a buddy of mine to have him reinforce to me the importance of resting even if my body feels good. He reminded me of all the hard training to come and how I just needed to bottle all my energy.”
WHERE TO CUT BACK?
During down weeks, cut out or shorten maintenance runs. Maintain quality, albeit at a reduced volume. This strategy helps to lessen the sluggish feeling that’s common during down weeks.
For example, during a typical week Rea’s athletes run a long run and two speed workouts. In contrast, when taking a down week they shorten the long run significantly and do only one workout. In addition, they remove a second run from one of their double days to achieve the total desired reduction. In the same manner, Hall cuts out all afternoon runs during this week and also reduces the volume of his workouts. Yet his workouts, while shorter, are sometimes at a slightly faster pace. For example, instead of the 12-mile tempo run he might typically do, he may run two 4-mile segments at a faster clip.
Chapman’s down week looks slightly different than most, as both workouts are removed. Quality is maintained in some form, though, as his athletes continue to do 100m strides once or twice a week for a neuromuscular stimulus. Mileage is reduced equally over all days with a bit more taken from the long run, in a fashion similar to prototypical down weeks.
YOU NEED A REST
Sometimes the most difficult part of taking a down week is having the discipline to back off when you feel yourself getting stronger and fitter. It seems counterintuitive to cut back when things are going well and progressing in the right direction. Hall suggests reminding yourself of all the hard training to come and that the rest week will enable you to get the most out of those important workouts that lie ahead.
“Resting takes confidence, courage and above all trust in your coach,” Hall says. (The last part is especially important if “your coach” means “you.”) Chapman adds, “I always remind the athlete that the primary goal of the down week is to have ‘fresh legs’ at the end. The volume and workouts we do often leave the legs heavy after two to three weeks of solid work. At the end of the down week, I want their legs fresh, so they can go right into another threeweek solid block.”
Finally, Hall cautions that “just because a down week is on the schedule for the following week, it does not give you permission to totally smash yourself in training in the week prior. If you go into a down week super-tired it is going to take the first three days just to get back to normal, and then you will only have the second half of the week to allow your body to absorb all the weeks-on-end training you have been doing. Find the balance of training hard but smart.”
So what type of runs have I been running I hear you ask ? I have been avoiding outright speed because at 57 years old the hamstrings and calf muscles are way past their best and I’m not interested in replicating my 5/10/21k best times, they are a distant memory. Instead I have concentrated on running at marathon pace or slightly quicker for as long as possible while keeping the heart rate under control. My long runs are either on trails or footpaths with the trail run being more time on feet while the footpath it’s more about a good pace, closer to marathon pace but not too close to be counter productive.
Over the last few weeks my pace has increased and it’s getting easier to maintain marathon pace, so whatever I’m doing it’s working. I also spend a large part of my training week in Bold Park, which is a mix of trails and footpath but lots of elevation, which is another good way to improve without running the risk of injury.
From https://marathonhandbook.com/ Hill repeats are classic bread-and-butter workouts for distance runners and sprinters alike.
Running uphill benefits your cardiovascular and musculoskeletal systems, making it an effective and efficient way to combine speed work and strength training into one workout.
Runners can reap unique benefits from running workouts that involve hill repeat sprints and long uphill climbs at an endurance training pace. For example, hill sprints develop strength, speed, and turnover,while longer hills develop strength, endurance, and mental toughness.
So, if you need some support to turn your dread of running hills into motivation and excitement, keep reading for a list of 12 running uphill benefits.
12 Running Uphill Benefits
Running uphill has physical and mental benefits, and hill workouts can be one of the most effective components of your training program, particularly if you struggle on hills during your runs and races.
#1: Running Uphill Improves Your Cardiovascular Capacity
Running uphill strengthens your heart and lungs, boosting your cardiovascular fitness. If you take on long endurance uphill climbs, either up a long mountain run or on a treadmill set at a gradient, you can also boost your endurance by running uphill.
The oxygen demand from your muscles is higher when you run uphill, so your heart rate naturally rises1 and you have to breathe deeper and faster than when you run on flat ground. Therefore, hill workouts can strengthen your heart and lungs over time and increase your stroke and tidal volumes.
#2: Running Uphill Will Build Strength
Most runners know that strength training is essential to our training, but sometimes, we lack the motivation to hit the gym for squats, lunges, and deadlifts.
Running uphill repetitions can almost be equated to strength training leg muscles in disguise. It builds strength and power in the glutes, calves, quadriceps, hamstrings, and hip flexors. Increases in leg strength from hill running can translate to a more powerful running stride.
#3: Running Uphill Develops Core and Arm Strength
In addition to building leg strength, running uphill benefits your upper body and core. Proper uphill running form requires a strong arm drive. Also, to drive your knees up, you engage your core even more when running uphill than on a flat surface.
Runners don’t often consider the importance of strong arms, but your arm swing dictates the power and pace of your turnover, so be sure to pump those arms with power and conviction.
#4: Running Uphill Can Help Improve Your Running Speed
Hill repeats are one of the best speed workouts for runners of all distances, whether you are a sprinter or training for a long-distance race like a half marathon or marathon.
Attacking each hill rep at top speed is a great way to train your body to run faster without doing intervals on the track.
Moreover, the muscles used for running uphill are the same ones recruited for sprinting, so hill repeats can help condition your body for faster paces.
To boost your speed by running uphill, do high-intensity short hill repeats (100-200m) at near-maximal speed.
#5: Running Uphill Can Improve Your Running Form
One of the best benefits of running uphill is that it’s a more natural way to work on your running form than trying to consciously do a bunch of form drills.
Running uphill forces a strong knee drive, good posture, quick turnover, and a shorter stride, so you land more on the balls of your feet or midfoot rather than your heel.
Be sure to keep your chest up, back straight, core tight, and shoulders back as you run uphill. Don’t hunch over.
#6: Running Uphill Improves Your Running Economy
Studies show2that running uphill can improve running economy and make you a more efficient runner by increasing your cardio capacity and aerobic energy production.
The better your running economy, the faster and longer you can run before being overcome by fatigue.
#7: Running Uphill Can Increase Your Turnover
Your turnover refers to how quickly your feet land when you run, so it’s another way to look at running cadence. Running uphill requires you to shorten your stride and take shorter quicker steps.
This can help you increase your running cadence, one of two factors determining your running pace (the other being stride length).
However, unlike increasing your stride length, which has been shown to increase the risk of injuries, increasing your running cadence3 makes you faster and reduces the risk of injury. Win-win.
#8: Running Uphill Can Improve Your Race Performance
Who doesn’t want to run faster or set a new PR?
Studies show that incorporating hill training into your workout program can improve 4and overall race performance.
#9: Running Uphill Can Reduce Your Risk of Musculoskeletal Injury
One of the risks of repetitive high-impact running is the development of overuse injuries. Your bones, joints, cartilage, and connective tissues are subjected to lots of pounding on flat roads, mile after mile.
Running uphill can reduce the risk of certain common running injuries, such as shin splints and knee pain, because it recruits large muscles like the glutes and hamstrings and reduces the pounding impact and load on your bones and joints.
#10: Running Uphill Burns a Lot of Calories
If you want to lose weight or boost your metabolism, here’s some good news: Running uphill torches calories and can
#11: Running Uphill Adds Variety to Your Training Plan
Flat running every day can become a bit dull for some.
Hill workouts break up the monotony of a regular run. For example, running uphill on the treadmill with repeats at an incline is one of the best ways to pass the time and bust boredom.
#12: Running Uphill Makes You Mentally Strong
Let’s face it: hills are hard for any runner. However, running uphill benefits your mental game nearly as much as your physical body.
Running uphill builds grit and can help you develop the determination and formidable attitude you need to succeed as the runner you want to be.
Focusing on the many benefits of running hills can give you a much-needed willpower boost to give your hill workout your best effort. Remember, hills feel hard for a reason: they work!
First sub3 marathon August 2019. City to Surf. Can I get my 33rd in a few weeks. ?
So the first block of marathon training is done and dusted. Very happy with progress and the icing on the cake was picking up a pair of Saucony Endorphin Elites for $266 from Pace Athletics , who have a great sale on right now. ( https://www.paceathletic.com/ ) Everything is falling into place nicely….
If you want to follow my journey hop onto Strava and search on Big Kev in Perth WA or use the link at the bottom of this post. Same goes for Instagram and/or facebook.
Fisiocrem is a must have in your ultra box of tricks…
Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ ) The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products) can be difficult to digest later in the event. From the website :-
As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority.
In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance.
In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born.
BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work!
BIX is a recovery solution for everyone, that will get you to the top of your game!
Great hydration.
What can I say about HumanTecar, ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !
Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in. It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong, storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
There’s no getting around it , training for a marathon is a long, hard slog. Early mornings, long afternoons and late nights. Add in inclement weather (luckily not a problem in Western Australia bar the scorching heat of summer ) and what started out as a good idea can become a ‘grind’. I always think about Brenden Foster’s quote when I get up for an early morning run and stumble out of bed on tired limbs, before staggering to the first kilometre of my run. It’s at this point I always remember to ignore your first kilometre, it lies to you, you will loosen up and rarely, if at all, have I finished worse than I started. In fact I can probably count on one hand the number of times I have regretted a run and over twenty plus years of running, consistently, that is a very small number.
I’m a big fan of the ‘train hard, race easy‘ approach to training. Basically the harder you train the easier the final race will be, simple really. Of course you need to also run the tightrope of avoiding injuries or burn out which is where the easy runs comes in. Runs where you just run for the pure love of running, no goal, no distance , just you and your thoughts. You are always tempted to run faster than you should and this has been the downfall of many runners, not giving their body times to recover. In my defence I do take a day off a week as I commute to work on my bike as you can see from my Strava (You are on Strava right? http://www.strava.com ) Highlighted in orange below.
As you can see from the image below I’m a big believer in double days and distance; sprinkle in some pace, avoid injury and you’re all good. Sounds easy right but you need to keep the fire burning, avoid the burn out that affects so many marathon runners. Personally I love the grind of marathon training as I feel my fitness levels increase and my daily runs start to finish quicker, as I run faster.
Keep an eye on heart rate though, no point running quicker but finishing totally spent, remember a marathon is 42km (or 26 miles for our American and British Cousins). Heart rate is an indicator of how hard you are running , what gear you are in basically. As you get fitter your heart rate will drop, in essence you’re running at the same pace but in a lower gear which means you can go for longer.
I’m also a big believer in running at marathon pace as much as possible when you train for a marathon, this way your marathon pace becomes ‘normal’ and the heart rate should adjust accordingly. Running a marathon is all about maintaining a target pace for as long as possible, the runner who slows down the least usually wins. Of course you also need to add pace, distance and easy runs.
Fatigue is another issue you will face in the middle of a marathon training block and fisiocrem is a necessity to ward this off. I have been using fisiocrem for many years but recently started to use it daily, twice a day and the results have been staggering, No long do I winch when I bend over to tie my laces, all niggles seem to have disappeared and my legs feel fresher for longer. There may be a placebo effect in there of course but it works for me and all I can do is recommend products I use. ( https://www.fisiocrem.com.au/ )
An article by Toby Tanser in 2007 rings as true now as it did then.
Although there are a number of prominent, unique coaches working with the elite Kenyan distance runners today, the cornerstones of the “Kenyan program,” for nearly all, revolve around running fundamentals that were commonplace in the British Athletics training system in the 1970s and ’80s.
Bruce Tulloh, Alex Stewart, and Peter Foster (brother to Olympic medalist Brendan) were three coaches who introduced the system that is still largely in place today. That the Australian phenomenal athlete, Craig Mottram, trains by these guidelines as well should tell us this is a system worth following.
Catherine the Great
The most consistent of Kenyan marathon runners has been Catherine Ndereba, who has used the same formula and training plan through her near decade-long marathon career that begun with a career-worst sixth place at Boston in 1999. She owns the remarkable record of winning a medal in every single championship that she has contested. “The first time I ran the marathon for Kenya, I won the World Championships,” she says. “Of course, running for my country is what counts; at the end of the career you are remembered by what you did for your country.”
Ndereba uses a lighter mileage than her peers, running only between 75 to 90 miles per week. “This way I can keep my body fresh, and recovered,” she reasons. The focus she puts on her key marathons is extreme to the extent she will not extend herself in any session, even tune-up races, when honing in on the big day. Thus, she often falls in the world rankings during her key tune-up period.
For a championship year, she runs a spring marathon with a twofold purpose: to prove to the selectors that she should be chosen, and also to test her body to see what aspects need working on. Her coach for her entire career, El-Mostafa Nechchadi, a charismatic Moroccan who once ran 2:10, likes to begin the program with hill training and strength work, yet never drifts too far from speed work that is event specific. This philosophy is shared with other Kenyan greats: “What’s the point of running 5K speed to race a marathon?” asks Lornah Kiplagat.
Intervals are typically long reps with short recoveries. Short recoveries are a hallmark of Kenyan training. Joyce Chepchumba used 30 x 400m sessions with little rest prior to bringing home an Olympic bronze in 2000. “Why? There is no rest in the marathon,” she says, when asked about recovery time. “When I do 400s, it can be 30 seconds of rest.”
Ndereba runs using this formula: 20 x 400m in 71-72 seconds, with a very short rest. She can pop off this session at any time of the year. Felix Limo rarely runs short intervals, but when he does–for example, a session of 400s–he “jogs” his 100m rest at a pace this author clocked at six minutes per mile!
All Kenyan women, and Ndereba is a champion at this, adhere to the notion of running easy on the easy days. “On easy days, if you start pushing then the next day you cannot give 100 percent,” says Olympian and 2:27 athlete Alice Chelangat. “And nowadays if you speed and it is not 100 percent, then you better say goodbye to have any chances to win races.”
Running with Ndereba on an easy session you will find the pace does not creep any faster than 7 minute per mile–slow considering her 5:17 per-mile PR marathon pace. Catherine is easily able to run a hard session one day and the next morning come out and burn a 10-miler at 6-minute pace. But she does not, and therein lies a Kenyan secret to success. It’s no different for most Kenyan men. Isaac Songok and Augustine Choge, for example, rarely break 8-minute pace on their easy runs.
For Ndereba, the long run, the meat of the program, is run at a slow clip. “Easy speed up to 22 to 23 miles maximum,” she says. Five weeks prior to Osaka, she ran 7:30 pace for 23 miles. Tegla Loroupe ran under a similar program.
Run Hard: Rest Easy
Looking at the training diaries of three 2:06 marathon runners, Martin Lel, Felix Limo and Josephat Kiprono, you find a three-week cycle of long runs that moves from 30K to 35K to 38K before reverting to the shorter distance. For many, the long run is often the highest quality run of the week. Paul Tergat said one of his 35K runs in preparation for his world-record marathon was not that far off race pace.
Rest is the most underrated word in the global running dictionary. Yet in Kenyan running, the best runners are the ones who best separate themselves from the outside world.
“You can’t be thinking about business (for example real estate) and concentrating on running,” explains Solomon Busendich, who won the ING Amsterdam Marathon last October. “Your mind must be clear.”
He cites the example of Boston Marathon champion Timothy Cherigat, whose life became so preoccupied with the wheeling and dealings of trying to build a gas station that his running career crumbled. The hotbed of Kenyan running, Iten, is a far throw from electric lights, busy calendars and the constant distraction of a typical American city.
So that’s week three of marathon training complete. Weekly totals of 125k, 126k and 142k have me feeling pretty good. My legs are starting to adapt to the faster pace and I am looking forward to the next three to four weeks of continued specific marathon training before a 10 day taper. After reading the article above I need to make a conscious effort to slow down on my long runs and easy days but it’s harder than you think. When you feel good you just want to run but sometimes less really is more.
The marathon show pony is back albeit briefly ? With Steve ‘Twinkle toes’ McKean in his favoured position, behind me !
If you want to follow my journey hop onto Strava and search on Big Kev in Perth WA or use the link at the bottom of this post. Same goes for Instagram and/or facebook.
Fisiocrem is a must have in your ultra box of tricks…
Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ ) The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products) can be difficult to digest later in the event. From the website :-
As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority.
In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance.
In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born.
BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work!
BIX is a recovery solution for everyone, that will get you to the top of your game!
Great hydration.
What can I say about HumanTecar, ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !
Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in. It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong, storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
Rookie error… play about with your watch after the finishing shot.
The image above shows me at the end of what is probably my best ever race, a third place at the Fremantle half and a 56 second PB for the distance. I didn’t know it at the time but I would never run that well again, this run was the pinnacle of my running career. The funny thing was before the race I was close to not even starting as I so fatigued from the previous few weeks training I was worried I’d embarrass myself. In the end I rocked up very late to the start and decided I would run with the lead group, whatever pace that was, and hang on. I expected to get found out quickly and jettisoned off the back but what happened was quite the opposite and I ended up leading the way until the 18km mark when two far better runners decided it was time to change gears. Unfortunately I had been in top gear for a number of kilometres and had nothing in response, pity as I had already rehearsed my winners speech during the previous few kilometres.
Looking at my Excel sheet detailing my training for the end of 2016 (always have a backup incase Strava is highjacked by the Russians ! http://www.strava.com) you can see I was busy, very busy. Races are highlighted in blue, personal bests in red and wins in gold. Red numbers indicate the number of kilometres at sub 4min/k pace. This was a magical time in my running career, so many pb’s and a few wins, even a second age group at the World Masters Marathon in Perth. (7th overall) .
Leading into the Fremantle Half I had weeks of 104, 167, 164, 191, 149 and over 110km in the week of the race. I was so tired going into the race but somehow pulled off the run of my life of a 18 week intense training block including races every few weeks. So is the secret of running just run a lot and race a lot. Well yep, it looks like it is.
I was a very busy boy at the end of 2016.
Unfortunately in 2017 I picked up a bad calf tear and my PB days were over . The start of the year went well enough although my times had slowed , especially Darlington Half where I had a PB of 1.17 in 2014. I ran the Bridges 10k and finished well enough but hung around for the awards ceremony where I won a bag for an age group win. In that time Mark Lommers brought me a cappuccino. The kicker was we had to run 3km back to showers and I ran with the bag. Dehydrated and running holding a bag didn’t end well and I somehow pulled my calf in the shower. This was then compounded by trying to stretch it out a few days later as I was desperate to run the Bunbury marathon later that week. I think I turned a tear into a bad tear confirmed by a scan.
A dodgy Cappuccino finished my running career.
A bad case of Plantar Fasciitis in 2018 was the final nail in the BK PB train, albiet I managed a win at the Australia day 100K and the Peninsula 10k before injury came calling . At 50 years old my days of running PB’s, for any distance under 100km , were over, this is when I found ultras. Three wins in 2022 at a 24 hour event, a 100km and a Backyard Ultra justified my move to the Ultra distances but I never thought it would be an all or nothing choice. ?
Well for the next six or so months I’m back into the world of marathon running starting with Bibra Lake in July and then Perth Marathon in October. ( https://perthrunningfestival.com.au/ ) Can I go sub 3 one more time at 57 years old ? Maybe but one thing for sure, if I do I won’t be mucking about with my watch for the finishing photo !
2018 Darlington half, one of my last ‘fast’ events. Good for 4th place.
Run Further. Add distance, not speed.As you can see from the table my weekly average has steadily increased year on year with this year being the first I will break the 100k a week average for the year. In 2012 I was injured with a nasty calf knot, that I didn’t treat, which explains the delta compared to the previous year. 2014 my training had plateaued which is why I turned to Raf ( http://www.therunningcentre.com.au ) to train me in 2105 where my distance increased by 10%. I have taken this training forward and will probably increase another 10% this year. Distance first, everything else comes once the ‘foundation of distance’ has been achieved.
Run Faster. This is about adding pace after you have got your foundation after rule 1. 2011 was a break out year for me after 3-4 years of building a good running base. I had ran 3 Comrades campaigns in 2008-2010 ( http://www.comrades.com ) so my distance foundation was well and truly complete. In 2011 every time I put on a bib I was confident of a pb. It was a wonderful year. Unfortunately in 2012 I had a nasty injury which set me back but towards the end of the year I was able to train consistently again and in 2013 I was again rewarded with a magical year of running.
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!) In 2012 I succumbed to a calf knot which took me out for over a month. I struggled to recover from this and as you can see from the table I only ran 3 pb’s for the year compared to 13 the previous year and 10 the following year when I recovered. If this doesn’t back up this rule nothing does.! Don’t get injured, so easy to type but in reality one of the hardest thing for a runner to do, period.
Nutrition, nutrition and nutrition… Did I mention nutrition. It’s all about the proper fuel. So underestimated by so many runners. The number of times I hear the old ‘I run xxx kilometres a week so I can eat what I want’ . Not true, imagine putting low grade fuel in a Porsche, eventually the head gasket blows and you are faced with a serious bill, not to mention a misfiring engine. The human body is a finely tuned machine and should be treated as such, we all know what is good food and what is bad (normally the nice tasting stuff!), avoid the bad and put in the good, easy really. (bar the odd Yelo muffin of course, we are after all only human.) I’ll be exploring nutrition more next year when I have one more go at a sub 2hr 40minutes marathon.
Weight. So important, use to believe because I ran 100k+ a week I could eat what I wanted. Not true. This is another golden rule so often ignored. Runners can run so much faster is they hit their racing weightrather than a running weight. My go to man , Matt Fitzgerald, when it comes to everything running even has a website dedicated to this. ( http://www.racingweight.com/ ) If Matt has a website dedicated to this subject it must be important.
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 !!! Contentious subject here. I’m a Strava addict and I know it but the purest will be horrified. You need a baseline to see improvement, set new goals and realize your goals. Buy a Garmin and to quote a small clothing company ‘just do it’.
Sleep. So underestimated but the bodies way of refuelling and preparing for the next day of running. Common sense but so often ignored. Sometimes the most obvious, common sense tips are the ones ignored. Sleep is when your body repairs itself, the more sleep the more repairs can be completed. It really is that easy, go to bed and dream about running.
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. I feel the figures from my running log back this up. I’ve steadily increased the duration consistently year in, year out (bar injury) and have reaped the rewards with 2016 being my fastest year yet as I move towards my fifth sixth decade. (Thanks Dave Kennedy) Running is all about getting out there on a regular basis again and again and again. Time on feet initially and then add pace before targeting certain distance with different run types, most important thinkg to note though is always consistently putting on the trainers and just running. ‘If you build it they will come’ type approach, keep running, build the foundation and the personal records will come. (This also works for baseball pitches apparently.)
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. Finally another massive part of running, the Noakes ‘central governor’. I’ve talked about this at length in various posts on this site. With experience I believe I can mentally finish a marathon stronger now then when I first started. I know what to expect and to this end can persuade my old friend fatigue to stay away for longer allowing me to achieve better finishing times. The mind is such an important part of running and needs to be trained as much as the body. When you race a marathon you will spend time in the ‘pain box’, the runner who can spend the most time in this little box of joy, before opening the door and embracing the old enemy fatigue, will run the fastest. I spoke to Steve Moneghetti after the Perth Marathon this year after he ran the 3hr30min bus and asked him how the professional athletes are so much faster than us recreational runners. His answer surprised me as he replied that a professional runner can stand more pain and this gives them the advantage need to push through and achieve the faster times. Again turning off the ‘central governor’ and spending more time in the ‘pain box’ avoiding fatigue and thus not slowing down. Common sense really, thanks Steve.
The article below was written by Reid Coolsaet a top ranked marathoner in Canada. At the Scotiabank Toronto Waterfront Marathon last September his time was 2:11:23 – the fastest by a Canadian in 24 years. Reid spent time in Kenya at Iten, the breeding ground for running superstars. The article is good in that it emphasises all the things I talk about on this blog. As I have said many, many times running is not rocket science, just common sense really and lots of hard work. To run faster you need to look at the people who are running the fastest and learn from them, try to be more like them. The main points (for the lazy readers amongst you who won’t finish this post!) are consistency, train hard, rest hard, soft surfaces, group training, proper warm up, nutrition and Hakuna matata
Kenyan distance runners have been dominating the world scene for more than 30 years. Just last month, a Kenyan, Mary Keitany, was the first woman to break one hour and six minutes in the half-marathon when she set the world record at 1:05:50. Last year, Kenyan men won four of the five world major marathons and lay claim to 60 of the top 100 ranked marathoners.
An astonishing 239 Kenyans broke two hours and fifteen minutes last year in the marathon. (By contrast, Canada had three under the same time – and that was a good year for us.) Factor in the population of the two countries (Kenya, 39 million, Canada, 34 million), and it’s evident just how excellent the East African country is at producing world-class distance runners.
As a marathoner, I wanted to observe first-hand how these great athletes were training and living. For one month this winter, I went to Iten, Kenya, and immersed myself in the culture of Kenyan running. Iten is a small town of 4,000, about 300 kilometres northwest of the capital, Nairobi, and is home to many of the world’s best distance runners and hundreds more who make a living winning road race purses.
It’s not a coincidence that the rural town sits about 2,400 metres (about 8,000 feet) above sea level where athletes benefit from training in thin air. I soon learned, however, that there are many other reasons why Kenyan runners dominate. Here are some tips that all runners can incorporate into their training in order to run like a Kenyan.
Consistency. Running – a lot – is the key to distance running, and the Kenyans are no exception when it comes to logging many kilometres day in, day out. Most of the runners I met run at least twice a day but some run up to three times. If you can squeeze a few more kilometres into your week, without compromising quality, you will reap the benefits.
Train hard. The motto “train hard, win easy” is exemplified by Kenyan runners. If you want to run hard come race day, it’s best to prepare with some sort of speed session (intervals, fartlek, tempo) one to three times a week to get used to the specific effort of your race pace.
Rest hard. After bouts of hard training it is vital that the body has time to repair and recover for the next training session. Kenyan runners incorporate naps into their days and get to bed early. Plus, they don’t run hard all the time; most people would be surprised on how slow they run their recovery runs. Make sure you’re not running hard every day and take it easy the day or two after a hard run.
Soft surfaces. Running on dirt trails rather than pavement is much easier on the body. When I was in Iten, all of my running was on trails and dirt roads (of course, this is easy to do when there is only one paved road in the area). Seek out soft surfaces for most of your running, and your body will thank you.
Group training. Seeing a Kenyan run alone is the exception to the norm. Kenyans run in groups during speed sessions as well as their easy runs. Running with a group can provide that extra push during hard runs and it can help keep the easy runs leisurely with chit-chat. Many running stores offer group runs if your friends are too lazy to join you.
Proper warm-up. Many times while I was running with Kenyans I was surprised how slowly they would start off. It’s best to ease into your runs, and it is especially important to do some easy jogging before any type of speed session or race.
Nutrition. In Iten, a 100-mile diet would seem absurdly long. Kenyans eat fresh food that usually comes from small-scale farms in their region. Ugali (a cornmeal dish) is their staple carbohydrate of choice and is served with beef or chicken stew and veggies. It’s important to replenish carbohydrates and protein soon after a run and get the proper fuel into your body.
Hakuna matata.The Lion King popularized the Swahili phrase “hakuna matata” which, loosely, translates to “no worries.” Kenyans keep stress to a minimum by embracing hakuna matata in their everyday lives. It’s important to leave stress behind to allow your body to perform at its best, and sometimes the best way to relieve stress is to head out the door for a run.
Throughout my month in Kenya, I gained fitness, but more importantly, I came away motivated and inspired. To test out my fitness I went to Belgium to compete in a 10-kilometre cross-country race where I surprised myself with a fifth-place finish; the rest of the top eight were African. Training with the best runners and taking advantage of altitude training allowed me to perform much better.
Marathon Training & Performance: Sub 3h Dataset
Since commencing personalised training programs in 2009, the Front Runner coaching team has been primarily focused on assisting both recreational and competitive runners competing in events ranging from 800m to the Marathon, as well as Full and Half Ironman Triathlon.
Over time, the tracking of data (through GPS and online training software) and personalised exercise prescription based on the runner’s individual goals and training history, has allowed for empirical data to be compiled from our ever-growing database of motivated and goal-driven runners. As our database grows, we continue to observe certain trends in the data that help guide our coaching team towards more accurate and effective exercise prescription.
As well as a strong scientific element to data tracking, working with a team of nine engaged coaches all with individual experiences and qualifications has enabled an excellent structure to develop hypotheses on further improving exercise prescription. With the popularity of the Marathon continuing to increase in recent years, we have updated our dataset from 2018, focusing on those runners who have broken the magical 3h barrier.
3 of our Sub 3h Marathoners: Toni (2.43), Miki (2.55) & Yi-Jin (2.59) during the 2017 Perth C2S HM
As of March 2020, 91 Front Runner athletes on an individual exercise prescription have bettered the 3hr marathon. The aggregation of this many athletes at a high recreational marathon standard, in combination with monitored training prescription, has allowed us to identify some strong data trends. We hope that awareness and knowledge of this data will continue to help our Front Runner community progress towards their individual goals, as well as educated fellow runners and coaches interested in enhancing performance in recreational Marathon populations.
Through Training Peaks software, we analysed the data based on what we believe are two key principles for successful distance running and how they related to Marathon performance (goal time):
Anaerobic Threshold: Measured as their best 10k race time within 12 months of their goal Marathon
Volume: Peak 4 week mean volume within the final 3 months of their goal Marathon
A 10km race is a practical estimate of the anaerobic threshold (the upper limit of how well the body can sustainably use oxygen for energy – read more HERE). The lower the 10km time, the higher the anaerobic threshold and the more effectively the runner can utilise oxygen for aerobic metabolism.
The peak mean volume the runners were able to sustain for four consecutive weeks in the lead up to their Marathon is a practical indication of their muscular endurance. As running is a weight-bearing activity, covering 42.2km’s requires significant muscular endurance. Four consecutive weeks were chosen to ensure the volume was a sustainable peak and not a once-off.
Of the 91 Front Runner athletes to have officially broken 3h for the Marathon, objective data was available and collated from 65* of these athlete’s performances. *multiple sub 3h Marathon’s from the same athlete have been included.
Figure 1: Each runners 10km pace & Marathon pace was plotted against their weekly volume (n = 65)
Figure 2: As training volume increased, the difference between 10km and Marathon race pace decreased.
Full Data Set
n = 65
Volume (km/week)
10km time
Marathon time
Min = 66
Slowest = 40.30
Slowest = 2.59
Max = 170
Fastest = 29.26
Fastest = 2.14
Mean = 120
Mean = 35.01
Mean = 2.43
Males Only
n = 58
Volume (km/week)
10km time
Marathon time
Min = 66
Slowest = 40.30
Slowest = 2.59
Max = 170
Fastest = 29.26
Fastest = 2.14
Mean = 120
Mean = 34.51
Mean = 2.43
Females Only
n = 7
Volume (km/week)
10km time
Marathon time
Min = 77
Slowest = 38.30
Slowest = 2.57
Max = 145
Fastest = 34.40
Fastest = 2.34
Mean = 119
Mean = 36.29
Mean = 2.47
Sub 2h 20min
n = 2
Volume (km/week)
10km time
Marathon time
Min = 150
Slowest = 30.32
Slowest = 2.19
Max = 170
Fastest = 29.36
Fastest = 2.14
Mean = 160
Mean = 30.04
Mean = 2.16
2h 20min = 2h 29min
n = 6
Volume (km/week)
10km time
Marathon time
Min = 140
Slowest = 32.30
Slowest = 2.29
Max = 170
Fastest = 29.26
Fastest = 2.22
Mean = 159
Mean = 31.23
Mean = 2.26
2h 30min – 2h 39min
n = 13
Volume (km/week)
10km time
Marathon time
Min = 90
Slowest = 35.54
Slowest = 2.39
Max = 160
Fastest = 31.12
Fastest = 2.32
Mean = 136
Mean = 33.52
Mean = 2.35
2h 40min – 2h 49min
n = 22
Volume (km/week)
10km time
Marathon time
Min = 90
Slowest = 37.15
Slowest = 2.48
Max = 165
Fastest = 33.20
Fastest = 2.40
Mean = 121
Mean = 35.11
Mean = 2.44
2h 50min – 2h 59min
n = 22
Volume (km/week)
10km time
Marathon time
Min = 66
Slowest = 40.30
Slowest = 2.59
Max = 140
Fastest = 34.50
Fastest = 2.50
Mean = 94
Mean = 36.59
Mean = 2.55
Breaking the Sub 3h Marathon (2h 55min – 2h 59min)
n = 15
Volume (km/week)
10km time
Marathon time
Min = 72
Slowest = 40.30
Slowest = 2.59
Max = 140
Fastest = 35.36
Fastest = 2.55
Mean = 97
Mean = 37.14
Mean = 2.57
Primary Observation
The clearest trend from the graphs on figure’s 1 & 2 is the reduced vertical gap between the trend lines for 10km and Marathon pace as you move to the right – i.e. the MORE volume you run, the LESS difference between your 10km and Marathon pace. We therefore conclude the following: for recreational runners chasing a sub 3h Marathon, your anaerobic threshold will determine the ceiling of your Marathon (i.e. the faster you can get over 10km, the faster your potential Marathon time) and your peak volume will determine how close you can get to that ceiling.
This presents a trade-off as such where runners who spend a lot of time increasing their 10km time at the expense of their weekly volume may find their Marathon may not improve. Alternatively, runners who chase the highest volume possible at the expense of specific training that will improve their 10km time, may also limit their Marathon performance.
Each runner will be different, bringing their own strength & weaknesses to the table. Therefore, to achieve your Marathon goals, we recommend consulting a qualified and educated coach who can provide you with an individualised program that contains an optimal distribution of training load across the week, that is periodised towards your end goal.
Additional Thoughts
Specificity: Sustainable volume appears to correlate more closely with predicting Marathon performance than 10k time. This reflects the conditioning and the fatigue resistance of the musculoskeletal system, in addition to the fuelling changes in the cell that may relate to low intensity running specifically.
The Complete Runner: The 10km & Marathon have similar attributes but different limiting factors, meaning relative success in one event doesn’t directly translate to the other event. To best enhance your Marathon performance, it is our belief that focussing on both volume and threshold increases is crucial to successful Marathon performance.
VO2 Max: Training repetitions at VO2 max (i.e. above threshold – see HERE) appear to increase the relative risk of injury in recreational Marathon runners due to their fatigued training status. The perceived exception to this is if the athlete had track running experience from their youth.
Strength Training: Resistance training that is targeted to the individual is the best asset for Marathon runners to remain consistent with their training. This is achieved by reducing injury risk under the high training loads associated with the Marathon as well as increasing their running economy (reducing energy cost @ Marathon pace). Adherence to strength training programs is most common post injury, however should be maintained where possible when in Marathon training (2x per week to improve strength, 1 x per week to maintain current strength).
Biomechanics: Functional running drills and strides (see our YouTube channel HERE) that are performed 2-3x per week (as a W/U pre workout OR post easy runs) appear to be effective strategies for improving running economy in Marathon runners.
The Group Effect: Group runs for easy aerobic volume sessions correlated with significantly greater adherence to their training program than prescribed but self-directed easy volume sessions. This advocates the role of “jogging groups” as an integral part of a balanced training program for recreational and advanced Marathon runners and not just group training for interval sessions.
We trust you enjoyed our insight into Marathon training and performance. If you wish to know more about this topic, or anything to do with your running training, please get in touch with our expert coaching team who are ready to assist you towards your next running goal! Please email us HERE or see our website HERE
fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered. It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.
Fisiocrem is a must have in your ultra box of tricks…
Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ ) The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products) can be difficult to digest later in the event. From the website :-
As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority.
In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance.
In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born.
BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work!
BIX is a recovery solution for everyone, that will get you to the top of your game!
Great hydration.
What can I say about HumanTecar, ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !
Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in. It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong, storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
Before you dive into the 2024 recap , if you’re new to this blog, it’s a good idea to read the previous three years tales of woe. Gives you an idea of what’s coming.
The Lighthorse Ultra is a timed event giving runners a 1, 3, 6, 12, or 24 hour option. There’s even an hour dog race which is pretty unique. I first ran this event in 2019 when the 12 hour was the longest option., this didn’t end well as I was in marathon mode and after just over three hours had enough and scuttled home. I had no concept of a timed event or even the 3am kick off time. Lesson learned. I came back in 2020 for the first 24 hour option and grabbed third place, I was hooked.
Image from : https://www.facebook.com/outbackpaparazzi/
The 24 hour option came onboard in 2020 and I’ve ran every one. This would be my fifth time and the goal was just over 200km to reach the 1,000km mark for the five years. ( Previous years I had ran 192 (3rd) , 187 (3rd) , 207 (1st) , 206 (2nd) ; albeit I lost 3 laps (around 7.5km in 2021 when I ran without my timing chip, rookie error!)
The only fly in my ointment was I had started the moving house process the previous Monday and Tuesday and continued for most of the week before the event, not ideal. To make matters worse I had a removal truck hired for the day after the event. ( Post event I worked a 15 hour day moving house, in hindsight not one of my best ideas ! )
The 24 hour starters post the Last Post.
I had nabbed a spot in the Mind Focused Running tent again. ( https://mindfocusedrunning.com/ ) If you need help with your mental approach to running reach out to Rob Donkersloot, he will toughen you up, or make you enjoy the process rather than stressing out on unachievable goals. I worked with Rob a few years ago and have never looked back, he teaches what most coaches ignore, the mental approach to enjoying your running. This tent is full of like minded runners enjoying plying their trade, albeit high as kites on No Doz.
Love out No Doz, don’t judge us !
Looking at my splits on Strava (You are on Strava right ? https://www.strava.com/dashboard ) I was going great guns for the first forty seven kilometres but then started to fade with a twenty minute break , funnily enough. Personably I feel the weeks activities moving house had come back to haunt me and this was not unexpected. (To be fair I didn’t set the house move date but it was a rookie error not to move it a week either way.) There’s no sugar coating this, the event hurt and I had to dig deeper than previous years with my end goal reducing on the hour. First a win and over 207km. then a podium. then anything over a miler ( 162km) and finally top five.
This is the mind games you play , giving yourself easy outs, the trick is to not accept these options and keep heading towards your original goals or better, one loop at a time. Think Goggins 40/60 rule, when he reckons you have 60% more available to you when you are completely done. The mind keeps this to protect you. If you can tap into this extra energy you can achieve so much more. ( https://youtu.be/ocIWBpT-AGc ) Alternatively the Tim Noakes ‘Governor‘ theory which is very similar. ( https://thenoakesfoundation.org/prof-tim-noakes/ ) albeit Tim seems to have upset a few people lately. Tim’s book ‘ the Lore of running’ is the bible of all things running albeit it you need to keep in mind it was written over fifty years ago now and some of his comments would be inflammatory now, in the nicest possible way.
All smiles at the start, well the first 100 metres.
This event breaks you, there is no getting away from this but that is the point of ultra running. A good ultra allows you to find out things about yourself you can’t in normal life. At two or three in the morning when you’re about 100km in and totally fatigued the easy thing is to stop and sit down in your chair, put on a warm jacket and just stop. This event differs from a backyard ultra where you can sit down but are restricted by the need to be up and about at the start line on the hour. At Lighthorse , as it’s a timed event, you can just sit down and stop while still moving towards the finish line, the clock is always ticking. There is a ‘way out’ where you can ‘go easy‘ on yourself, you need to avoid the chair , this is how Lighthouse differs from most ultras. The event village is a hive of activity in the day and a shining light in the evening, day or night the urge to sit down and relax is so tempting, must be strong, avoid the chair. This is where Rob Donkersloot comes in handy, he doesn’t even have to say anything, just a disapproving glance is enough to get you moving and scurrying off onto another loop.
The village comes alive at night. Each year the gazebos are decorated more brightly than the previous year as crews learn from experience and update their facilities. It can make it hard running past barbeques and gas heaters as you scuttle off into the dark while everybody is having a great time in the ‘party village’! In the day they have shade and cool drinks as you scurry from shadow to shadow out on the course in the heat of the day doing your best to avoid the sauna that is the sun, turned up to ten.
The course itself is a 2.6km loop and is has a bit of everything , concrete, crushed limestones, a wooden footbridge and some nice pot holes to keep you on your feet, or off them, at various times through the loop. Every three hours we change direction which is actually a good thing albeit I have a favourite direction, anti-clockwise. Clockwise is harder as you have to run up the concrete path which seems to drag on where as the opposite direction you get to stumble down it but have to run up the crushed concrete path outside the event village. There’s not a lot in it truth be told.
Images from – https://www.facebook.com/outbackpaparazzi/
Running the 24 hour event you get to experience a sunset and a sunrise, and everything in-between. The sunset comes on quickly as it’s a three o’clock start where as the sunrise is a long wait after eleven hours of darkness. When it comes it also brings along the coldest part of the day but you embrace this as you know the heat is coming close behind.
So back to the race, previously I had enjoyed a twenty minute snooze at 47 km while I was leading the event. I was beginning to feel the fatigue of a house move earlier in race week so decided to drop down a few gears and I managed to maintain a relative consistent pace until 109km when I have another thirty minute rest. I always split the race into twelve hours and aim for a 100km split, twice. This year I ran 105km for the first twelve which left me 95km for the second twelve. I promised myself a rest post halfway and at 109km I delivered on that promise, would have been around 3am. It wasn’t enough and fifteen kilometres later I was exhausted and rather than stumble on I treated myself to a good hour in the chair. I’m not sure if I slept, I think I did but it was at an ideal time, probably between 5am and 6am, part of the witching hours as I call them (anytime between midnight and 5am you are at your lowest, your body is not use to exercise in this period, it craves what it knows, sleep) The best thing about starting again post-snooze was the sunrise was imminent and with the sunrise comes a mental boost that is always enough to see me to the 3pm finish.
This year we were treated to another beaut’ sunrise and also the six and three hour runners at 6am. (The twelve hour runners joined us at 3am they’d finish at the same time as the 24 hour runners) So it became suddenly very busy on the loop with four formats running together. This also spurred you on albeit you were being lapped by the shorter distance runners who were running much quicker.
After my long ‘power nap‘ I was surprised to still be in third place with my good friend Chris Martin one lap down and young Jack Brown three or four behind him. I wasn’t confident I could hold off Chris but continued to move around the course avoiding the chair. At this point I was aiming for the miler distance as a minimum and then I’d try and hold third place. When I eventually reached the miler distance I checked the real time lap counter and was surprised I had moved to second place after Conor Quinn had left the course, peeing blood apparently. (Please note he hadn’t left the course peeing blood, he was peeing blood in the toilet and then decided to go home, in case you had an image of a runner leaving the course peeing red liquid on everybody as he did so. ) This gave me the impetus I needed, I could smell as second place finish and the pressure of a podium finish suddenly became a lot less , given I had a place buffer, or so I thought. A few laps later I again checked my position and noticed Chris and Jack were in hot pursuit. I had four hours to go and plenty of running ahead it would seem, game on.
The last four hours was hard work but I found a second wind and managed to grind out the laps at a reasonabel pace, with an hour to go I was four laps ahead of Chris and Jack and four laps behind Callum Mason, in first place, my job was done. All I needed to do now was keep lapping and try to get to 190km. I managed to get to 190.1km in the end, good enough for second place and my fifth 24 hour podium, I was stoked.
24 hours podium. Callum,(200k) , Jack (180k) and I (190k)
So that was it for 2024, second place and a 190km final total. Not my best, not my worst, a very reasonable effort given my fatigued legs from the start. This one really hurt though and even now, a few weeks after, I’m still not 100% sure I’ll enter again next year. This event just takes too much out of me and I’m not sue I can put myself in the pain cave again for so long and so bloody deep ! It’s a race compared to a 200 miler or even a point to point 100 miler, which are more adventures. I enjoy adventures , not sure about these timed events, albeit I put pressure on myself to achieve lofty goals but that’s just me I suppose. To be noted I’ve said the same thing on the previous four occasions I’ve ran this beast of an event and by Christmas forgotten how painful the event was and entered. You know what they say about old dogs and tricks, I’m not sure I can learn new ones…
Trophy number five from five starts, love this format.
fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered. It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.
Fisiocrem is a must have in your ultra box of tricks…
Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ ) The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products) can be difficult to digest later in the event. From the website :-
As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority.
In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance.
In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born.
BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work!
BIX is a recovery solution for everyone, that will get you to the top of your game!
Great hydration.
What can I say about HumanTecar, ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !
Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in. It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong, storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
After watching the lads at the Bunbury marathon last weekend I have decided to have another go at running sub 3. This time at the Perth Marathon (for the 13th time) in October. I have a PB time of 2:41:58 at Perth albeit that was over ten years ago. My goal will be the event age group record for 55-60 which is 2:59 and change. So 2:58 is the target. Training wise I will adjust my plan from ultra training to marathon training after the Karratha BYU in June, this will give me three months which should be enough ?
Perth 2013, my PB year 2:41:58.
It’s been nearly five years since my last sub 3 at Rottnest in 2019, can I go again ? I think with a bit of help from the shoe technology I have a shout, that and lots of time in the pain cave. Of course the main issue will be not snapping any hamstrings or tearing any calves, the curse of the aging runner. !
Rottnest 2019 , the last time I ran sub 3 for a marathon.
As I start my journey to the Perth Marathon in October this year I have been reading some of my old posts on racing marathons and sneaking under the holy grail of running, a finishing time of less than three hours.
This one from September 2022 training (very bad training!!) for the Melbourne marathon. It didn’t end well, blew up at 10k and staggered home in 3:17.
I have been on my marathon training for about three weeks now and this has mainly been adding in some faster runs three or four times a week , with a more aggressive progressive run on Thursday morning and then a tempo Saturday. All my runs have become faster and I am trying to become comfortable with being uncomfortable. I love that quote , it sums up marathon training where as ultra training is a lot more relaxed. You get comfortable with being comfortable I suppose with ultra running, and eat a lot more. I am certainly back into marathon mode as I have started to worry about weight again, not something an ultra runner is normally concerned with. It’s all coming back to me, my love of the scales , the joy of reaching a racing weight and then the devastation of adding a few pounds, not something I have missed truth be told.
There is also the pressure of meeting targets , be that weekly distance or pace. It is always difficult when you start but you see improvements weekly if you put in the effort and these improvements give you the energy to keep putting in the hard yards needed to reach your goal. A good example of this is the Mona Fartlek, a 20 minute run that as you improve you run longer. Run this once a week and you should see an improvement. Another example would be a 5km park run, again every week you run the same course and you should see your time come down. These small wins give you the impetus you need to keep on the straight and narrow, remember marathon training is a grind. To quote Brendan Foster ‘ You wake up tired and go to be really tired‘
It’ll be good to get back to Melbourne as I’ve ran it four times and represented Western Australia each time at the State Marathon Championships. This was so cool as we got to get changed in the MCG Stadium, hung out with the Kenyans, got free accommodation, massages and help with your travel as well as starting at the front of the field. I’ll miss that part but have entered this year with the VIR option, Very Important Runner. This way I get changed in comfort, get access to toilets and breakfast and also a massage and food afterwards, maybe not in the MCG but close by, at my age I’ll get the benefits but have to pay extra for them.
I love the image below taken in 2010, notice the Garmin 305 which I still have and use it once a year at the 6 inch ultra, for tradition. Also notice I’m wearing a normal digital watch as I was paranoid at this time with my GPS watch failing as this had happened at the City to Surf earlier in that year , costing me a sub 3 finish. For a few years I would wear two watches, so funny. No Nike Alphaflys carbon fibre racing shoes, in 2010 it was all about racing flats, I think I have Nike racing flats on gifted me by my mate Dan Macey. Skins compression tights were all the rage back then, sadly another great company gone too soon. I PB’d every time I ran Melbourne, culminating in a 2:43 the last time, this year I just want a sub 3, just ?
Melbourne 2010, old school, notice the racing flats !
It you want to follow my progress follow me on Strava , Facebook or Instagram (links at the bottom of this post) and subscribe to this blog, it’ll all be here, the good , the bad and the ugly.
Mona Fartlek, one of my favourite sessions for some serious ‘pain box’ time.
Fartlek is a Swedish term to describe ‘speed play’, training method that blends continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.”
Today was my Mona Fartlek day, a 20 minute workout that I adore. Though lesson to self, eating banana bread 2 hours before is not such a good idea ! I can normally get to around 5.6k for the session. Steve Monaghetti stills hits over 6km I hear and in his prime was nearer 8km. !! He is a running legend though.. enjoy the article on a true sporting great below.
I was lucky enough to meet Steve at a photo shoot for the Perth City to Surf in 2014 and again this year as he was Ambassador for the Perth marathon. Both times I was taken aback by his down to earth attitude and his willingness to embrace all our questions and comments.
This session is good as it is fairly short but you know it’s doing you good. Golden rule no2 , add pace after the distance phase. This bad boy workout is all about pace.
Steve Moneghetti is set to leave a lasting legacy that goes beyond his set of marathon medals. As a young man from Ballarat he and coach Chris Wardlaw devised a session that fitted in with his usual stomping ground of Lake Wendouree helped him become a four-time Olympian.
The Session:Mona Fartlek: (2x90sec, 4x60sec, 4x30sec, 4x15sec with a slower tempo recovery of the same time between each repetition. The session takes 20mins in total.
Distance Mona covered: The session was most often used on Tuesday night at Ballarat’s Lake Wendouree. The first time Mona did it as a 20-year-old he did not complete the Lap of the Lake (6km) in the 20minutes but in his prime he completed the Lake in 17.19 and then continued on to finish his 20min session. He still does it most Tuesdays and even at 52, covers 6km.
History
Mona devised the session with his coach Chris Wardlaw over the phone back in 1983 when he was just 20. He wanted a solid fartlek session, one that would help improve his speed as well as endurance and stimulate an ability to change pace mid-run, something that helped later on his career when tackling the Africans, who had a habit of surging mid-race.
The session became a Tuesday-night ritual for Mona and while it was set up for Lake Wendouree, he’d use it whether training at altitude at Falls Creek or overseas preparing for a championship marathon.
It is still widely used today with Ben Moreau and a host of Sydney athletes doing the session. A recent feature in the UK has led to a number of British runners adopting the session along with a number of runners in the US, although some are calling it the “Mono” session.
A good idea is to set your watch to beep every 30 seconds, so that you don’t have to look down at it all the time.
Mona says
“I was always a stickler for routine and I feel that this session, coupled with my usual Thursday night session of 8x400m with 200m float set me up and gave me continuity with my training.
The 15-second reps came at the end and really forced me to concentrate on accelerating hard when I was fatigued. One night when I was in top shape I covered nearly 7km with Troopy (Lee Troop).”
Tip for other distance runners
For many runners, the session will be too demanding initially and you will need to build into it.
Mona recommends just walking or jogging the recovery as you adjust to it.
Middle distance runners may wish to reduce the length of the session, halving everything (ie: 1x90sec, 2x60sec, 2x30sec, 2x15sec) to make it a 10minute session.
Separated at birth ?Steve Monaghetti and me.
Golden rules, guaranteed to improve performance.
I wrote this post four years ago in 2016 so thought it would be a good opportunity to recycle as I’m on another training block heading towards another sub 3 at the Running Works Marathon at Bibra Lake, Perth August 30th. My Golden Rules are unchanged over this period and still ring true, follow them and I guarantee success.
The extract from Strava (you are on Strava right ? http://www.strava.com shows the last 5 weeks training I have put myself through as I prepare for the Running Works marathon in 6 weeks time. I will have given myself a good 12 week training block by the time I start my taper a week before race. This should be enough to sneak under three hours. (Rule 8 : Consistency) (The grey circles indicate when I commute on my Bionic (stand up bike) to work as well as run. )
Funnily enough my ramp up started as soon as I started working from home , middle of March. The extra time allowed me to start to look at my training regime and slowly add distance , consistently. (Rule 1 : Run Further) I started at 40k a week and moved up through the gears to 162k last week which also included a trial half marathon on Saturday and a trial full marathon Sunday. When you can look at these graphics it gives you the confidence to lock in your marathon pace. (Rule 9: It’s all in the mind)
It’s been a busy few weeks.
Build week on week …
As I mentioned earlier I commute to work on a stand up bike. My stand up bike of choice is the Bionic B-Runner but unfortunately the company went broke due to substandard Chinese manufacturing (funny that?), so if you need a stand up bike go to the Elliptical website and get yourself the next best thing. I have had an Elliptigo and they are ace, they are truly running without the impact, and they are also so much fun. ( http://www.elliptigo.com ) I sold mine to my good friend Mark Conway and regret it daily, just got to find a way to buy another one and sneak it into the garage without No1 Wife finding out ? These stand up bikes are perfect for extra training without the risk of injury (Rule 3 : Don’t get injured) I have used one when I had a calf tear a few years ago and was able to come straight back to racing with times duplicated before the injury, this would have been impossible without the training I was able to undergo on the Elliptigo.
Meb also has a shiny red one , Elliptigo that is.
Anyhow here is the post from 2016, worth a read..
This weekend I made a bold decision and stopped running at 29.5k when I got back to the City Beach car park after our long run into the Bold Park hills. It was a conscious effort to take control of my running from the evil that is Strava ( http://www.strava.com ) that has taken hold of many a good runner and turned them into a run recording web junkies. Truth be told I already had 121k banked for the week and knew I was over the 150k weekly total with another 10k planned in the evening to take me over the 161k (100 mile) threshold. So really who was I kidding stopping at 29.5k? It did impress the rest of my running group who ran in ever decreasing circles around the car park to get the extra 500m needed for 30k.
How did this happen ? Social media has a large part to play and these days every run is accompanied by a Strava upload as a minimum and a social media post if the run justifies it. Compare this to when I started running before the Internet and GPS watches (Yep such a time did exist and to tell you the truth it wasn’t that bad. ) when a runner who have to record all their information using a thing called a pen and paper. (To the young followers of my post these things are now defunct and serve no purpose bar to be used a weapons in disposing of zombies and other evil creatures in the mindless video games you spend hours playing. Note. That is the pen, the paper would be used as fuel to set fire to said zombies if the pen failed to do it’s job.) I’ll put my hand up with most of the running population as an avid Strava addict who has 4 Garmin watches and an iphone to make sure that every kilometre I run is documented and shared. I did try and run without a watch once, on the advice of a ‘friend’ (?) to try and recapture the feeling of that bygone age. I hated it and all the time kept thinking how I was going to record this and document my findings to the world. It is like if a tree falls in a forest does it make a sound, if you run without recording it on Strava did it happen ? Not sure about the tree and forest scenario but for the Stava question the answer is ‘no’, if it ain’t on Strava it didn’t happen.!
This brings me to the point of this post this morning. We do live in a digital world (this may or may not be a good thing?) but you still need , as backup, a non Strava recording of all your totals. I have attached mine below for the last 8 years and with the table as backup will use these totals to complement my golden rules of running.
8 years of recording running fun…
Run Further. Add distance, not speed.As you can see from the table my weekly average has steadily increased year on year with this year being the first I will break the 100k a week average for the year. In 2012 I was injured with a nasty calf knot, that I didn’t treat, which explains the delta compared to the previous year. 2014 my training had plateaued which is why I turned to Raf ( http://www.therunningcentre.com.au ) to train me in 2105 where my distance increased by 10%. I have taken this training forward and will probably increase another 10% this year. Distance first, everything else comes once the ‘foundation of distance’ has been achieved.
Run Faster. This is about adding pace after you have got your foundation after rule 1. 2011 was a break out year for me after 3-4 years of building a good running base. I had ran 3 Comrades campaigns in 2008-2010 ( http://www.comrades.com ) so my distance foundation was well and truly complete. In 2011 every time I put on a bib I was confident of a pb. It was a wonderful year. Unfortunately in 2012 I had a nasty injury which set me back but towards the end of the year I was able to train consistently again and in 2013 I was again rewarded with a magical year of running.
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!) In 2012 I succumbed to a calf knot which took me out for over a month. I struggled to recover from this and as you can see from the table I only ran 3 pb’s for the year compared to 13 the previous year and 10 the following year when I recovered. If this doesn’t back up this rule nothing does.! Don’t get injured, so easy to type but in reality one of the hardest thing for a runner to do, period.
Nutrition, nutrition and nutrition… Did I mention nutrition. It’s all about the proper fuel. So underestimated by so many runners. The number of times I hear the old ‘I run xxx kilometres a week so I can eat what I want’ . Not true, imagine putting low grade fuel in a Porsche, eventually the head gasket blows and you are faced with a serious bill, not to mention a misfiring engine. The human body is a finely tuned machine and should be treated as such, we all know what is good food and what is bad (normally the nice tasting stuff!), avoid the bad and put in the good, easy really. (bar the odd Yelo muffin of course, we are after all only human.) I’ll be exploring nutrition more next year when I have one more go at a sub 2hr 40minutes marathon.
Weight. So important, use to believe because I ran 100k+ a week I could eat what I wanted. Not true. This is another golden rule so often ignored. Runners can run so much faster is they hit their racing weightrather than a running weight. My go to man , Matt Fitzgerald, when it comes to everything running even has a website dedicated to this. ( http://www.racingweight.com/ ) If Matt has a website dedicated to this subject it must be important.
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 !!! Contentious subject here. I’m a Strava addict and I know it but the purest will be horrified. You need a baseline to see improvement, set new goals and realize your goals. Buy a Garmin and to quote a small clothing company ‘just do it’.
Sleep. So underestimated but the bodies way of refuelling and preparing for the next day of running. Common sense but so often ignored. Sometimes the most obvious, common sense tips are the ones ignored. Sleep is when your body repairs itself, the more sleep the more repairs can be completed. It really is that easy, go to bed and dream about running.
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. I feel the figures from my running log back this up. I’ve steadily increased the duration consistently year in, year out (bar injury) and have reaped the rewards with 2016 being my fastest year yet as I move towards my sixth decade. (Thanks Dave Kennedy) Running is all about getting out there on a regular basis again and again and again. Time on feet initially and then add pace before targeting certain distance with different run types, most important thinkg to note though is always consistently putting on the trainers and just running. ‘If you build it they will come’ type approach, keep running, build the foundation and the personal records will come. (This also works for baseball pitches apparently.)
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. Finally another massive part of running, the Noakes ‘central governor’. I’ve talked about this at length in various posts on this site. With experience I believe I can mentally finish a marathon stronger now then when I first started. I know what to expect and to this end can persuade my old friend fatigue to stay away for longer allowing me to achieve better finishing times. The mind is such an important part of running and needs to be trained as much as the body. When you race a marathon you will spend time in the ‘pain box’, the runner who can spend the most time in this little box of joy, before opening the door and embracing the old enemy fatigue, will run the fastest. I spoke to Steve Moneghetti after the Perth Marathon this year after he ran the 3hr30min bus and asked him how the professional athletes are so much faster than us recreational runners. His answer surprised me as he replied that a professional runner can stand more pain and this gives them the advantage need to push through and achieve the faster times. Again turning off the ‘central governor’ and spending more time in the ‘pain box’ avoiding fatigue and thus not slowing down. Common sense really, thanks Steve.
Is is time to pay the piper, no chance… let’s go sub3 baby !
fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered. It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.
Fisiocrem is a must have in your ultra box of tricks…
Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ ) The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products) can be difficult to digest later in the event. From the website :-
As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority.
In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance.
In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born.
BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work!
BIX is a recovery solution for everyone, that will get you to the top of your game!
Great hydration.
What can I say about HumanTecar, ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !
Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in. It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong, storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
Herdy’s Frontyard Ultra 2024, another beast of an event coming probably a tad too soon after the Delirious West 200 miler a few weeks prior. ( https://deliriouswest200miler.com.au/ ) This was to be my fourth Herdy’s finishing assist to the great Phil Gore in 2021 with 47 yards (laps/hours) and then a 34 yard effort in 2022 and 28 yards in 2023. This was my tenth backyard ultra and I had harboured thoughts of a possible retirement from this format of racing. For readers who don’t know what a backyard ultra is check out this website https://backyardultra.com
The issue I have with the format is it allows you to push yourself way beyond what you would normally consider achievable. This is a double edged sword as the mental torture running these events is real and you tend to break yourself physically and mentally. Basically they take too much out of me and because its a race against the clock, on the hour, every hour, you never get time to rest, the clock is always ticking. Running 6.7km in an hour is easy, until it’s not and then how far do you push your mind and body. This format gives you the opportunity to test your limits.
Sneaking in the night before to check out the tent village
Grabbing a decent spot these days is getting more and more difficult. I was one of many who turned up before the 8am time constraint to grab a spot. With nearly 400 runners space was a premium. It remined me of a old Western style gold rush with gazebos substituted for wagons and horses, it was one for young and old ! Luckily I managed to secure my preferred 3m * 3m spot of real estate, close to the start line. With these types of events where you are back at the start line on the hour, every hour, you need to be comfortable in your ‘downtime’. A BCF Wander reclining chair , gazebo and a table are the bare minimum. You then need to add change of clothes, massage gun, fisocrem, food (and lots of it), toiletries i.e. drugs, tape, sudocream, etc., basically a cut down Chemist Warehouse. Again this is the bare minimum. This year I spied a few weber barbeques, enough fairy lights to be visible from space and heaters and fans of all shapes and sizes. Every year people get more and more ingenious , I’m sure I’ll see a blow up pool one day.
My home for the next few days albeit Simon joined me and we also added tables and ‘stuff’.
My good friend Simon Bennet joined me in the the gazebo and we were both gunning for 48 hours, albeit this was quickly amended to 24 hours after a brutal early evening and night of heat and humidity that zapped all the energy from out already tired legs post Delirious. Funnily enough the last two years at Hardy’s have been humid and both times I’ve suffered on tired legs, luckily I have a very short memory albeit it comes back to me pretty quickly after a few hours running around the a lake. I’ll probably type the same thing for Herdy’s 2025 (Yep, after retiring on Saturday I entered on Thursday as soon as entries opened up for 2025!)
The dream team reunited and look at my new red Hoka Mach X shoes, so good.
There was a capped field of 400 , which broke the world record field last year, and in the end I think there was 367 starters. Incredible to be a part of a world record field, the New York Marathon of back yard ultras. Shaun Kaesler and his team of Ultra Series WA ( https://ultraserieswa.com.au/ ) make incredible things happen. The village was a hive of activity and you could feel the excitement in the air before the start. If you’re reading this in WA you need to be a part of this event in 2025, either as a competitor , volunteer or spectator, just get involved.
Biggest BYU field ever assembled.
The event starts at 4pm Friday afternoon so before you know it you are treated to a spectacular sunset, and if you get to the right point at the right time great photos. The trail section at the end of the loop is always amazing at sunset, it just comes alive bathed in the last remnants of the suns rays before giving way to night. Even at night it has that ‘sleepy hollow‘ feel about it and I can’t help thinking of Icabod Crane every time I run it.
The course was looked splendid at sunset, day one; at night it becomes a scene from ‘sleepy hollow’
Sunset on day one, perfect timing for the ‘bridge photo’.
I’m smiling so it must have been lap one or two.
So the event itself started well enough, I had friends from work at the first bridge, about 800m from the start, so would sprint off and reach it ahead of the field, do a bit of ‘show pony; shenanigans’ and then wait for the field to catch me up before jogging in with the lead runners. I was quite relieved when they got bored of waiting for me and decided the barbeque was a better place to be at the sun disappeared. Although the first few laps were without incident I wasn’t eating and when my Wife brought down a pasta dish I couldn’t face it, albeit it was pretty dry. I had a few mouthfuls and then decided I could survive on the electrolytes, rookie error. As the night went on the heat and humidity didn’t disappear and it was an uncomfortable night for all runners.
I started to return to the pack and I soon found myself surrounded by head torches and finishing mid pack at best. Walking breaks became a thing and my recovery time suffered accordingly. This is what Lazarus Lake , the architect of these events, meant when he said ‘ a backyard ultra is easy, until it isn’t’. The clock is always ticking unlike most Ultras when if you feel you need a break you just take one, time is not your enemy. In a BYU the distance is very do-able but you get worn down over time and your recovery time decreases, minute by minute until eventually you have none.
Looking at Strava ( you have Strava right ? http://www.strava.com ) I could see resting time disappearing before it faded completely as I started to finish and then walk straight to the starting coral, with my crew changing my water, feeding me and adding ice to neckerchief and arm sleeves as I walked through. No time for any ‘chair rest’, it was continual movement. This is the first time I had done this, normally I’m going ok and then I quit, even when I lapping in the high forties or low fifty minutes. This strategy of not spending any time in the reclining chair was used to good effect by Harvey Lewis when he took out the Bigs World BYU Championships in October last year. He’d come in around the late fifty minute mark and then sit on a log near the starting corral while his crew changed his nutrition and hydration and then off he’d go again. Other runners would come in earlier but eventually be worn down by the effort this would take deep into the competition, and I’m talking three or four days. Harvey had a sweet spot of getting in with just enough time but not expending too much effort on the course. By doing this he outlasted everybody.
Herdy’s starts a 4pm so you have two sunset twilight laps before you are cocooned in the little circle of light given off by your headtorch, albeit with nearly 400 headtorches on course for the first few night loops it was a pretty special spectacle. At this time you put on your audible book, music or podcasts to keep your mind active as you swan around the lake. Early evening is normally a relaxing time as you have a good period in your chair and you’re still excited about what lies ahead. This time though something was different, without any nutrition I was struggling and every lap was starting to take longer and longer. I always find the first 15 hours of a BYU testing at the best of times, this year I was in trouble early.
Early morning day two, it was a long night, shoes not so red now ?
My lowest ever return from a BYU was 24 hours, my first one at Birdy’s back in 2020. I had promised my Wife I’d be back in Perth by a certain time so pulled the plug when I was feeling great. My last lap was in the high thirty minutes, what could have been. ? The following year I ran my furthest , 47 laps at Herdy’s 2021. Early in the game I knew I was never getting anywhere near 47 laps but was determined not to finish with less than 24 hours, 100 miles. I just need to get to the sunrise and then I was certain I’d be good for a 24 hour finish.
Early afternoon day two and things were heating up, again.
When the sun eventually poked up from over the horizon I was in deep strive, no nutrition for many hours I was banking on some weetbix and a sweet tea to save my race. This was dutifully delivered by Karen just before 8am. I wolfed down the weetbix and drank the tea and I was back in the game. I repeated the feat the next lap and things started to look up albeit I was still lapping slower than I liked. As the day warmed up I resorted to icy poles and would take four or five onboard as I staggered from the finish to the start line. My times were now in the middle fifty minutes, no time for any sitting down. This went on from lap seventeen to twenty when I came close to pulling the pin.
Desperate times, desperate measures.. a leg message from Rob.
On lap 21 I was ready to quit. I walked virtually half the course to the drunk fountain and was ready to walk it in. I was dead last and gathered up my mate Graeme who was on the phone arranging to be picked up. As we contemplated the best way to DNF Aaron Young came running past and said we still had thirty minutes, we could still make it. That was all the encouragement I needed, it was on. I set off in hot pursuit of the two runners ahead of me and Graeme joined me. We both made lap twenty one but my time was now limited, I’m talking one or two minutes between laps, enough time to sit down in the start corral and ask my why I was doing this ?
Lap 21 and there’s much left in the tank..
I survived lap twenty two and set off on lap twenty three unsure of whether I’d make it or not. I was now walking to the first bridge, in stark contrast to the first laps when I was sprinting to get there first. Now I was last by a country mile and there was no running, this was one of my two walk breaks. I would walk to the fist bridge and then walk again to eh drink fountain. After a rest at the fountain I would try and stagger home. By doing this I survived probably five or six hours longer than I thought I could. This was an invaluable lesson and one I will take onboard at my next BYU.
Always got time for a selfie but no more smiling.
At the end of lap twenty three I was done. Horizontal in the start corral now, no more sitting. I lay there waiting for the one minute warning. I knew this would tough but I had to complete lap twenty four, come hell or high water. For this lap I ran, I use the word ran in the broadest sense of the word, to the frst bridge so I could at least see my fellow runners. I used this as inspiration to keep moving forward and came in, lap twenty four, dead last but made it in fifty eight minutes. That was it, mission accomplished.
Lap 23 and the tank is well and truly empty.
Lap 24 done and dusted, coming in around 58 minutes. Coffee and I’m finished.
Karen handed me and coffee and I collapsed to the floor. My equal worst result in terms on distance (laps) but I had learned some valuable lessons. My nutrition and hydration needs to improve and you can run for many more laps if you avoid the chair and time your walk breaks according to the weather and also your general overall condition. These two lessons alone make Herdy;s 2024 a success, as well as an eleventh equal finish from the 376 starters which wasn’t a bad result either.
DNF time. 24 hours, 100 miles, 11th equal.
So Herdy’s 2024 was a B+ for effort. Had to work hard to get through the first night with very little nutrition and managed to at least keep my 24 hour minimum finish time for BYU number 10. Retirement was very short lived and I can’t wait for my next BYU in a few months time… until then I have the Lighthorse 24 hour ultra ( https://lighthorseultra.com.au/ ) in five weeks. No rest for the wicked, why would you ?
fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered. It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.
Fisiocrem is a must have in your ultra box of tricks…
Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ ) The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products) can be difficult to digest later in the event. From the website :-
As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority.
In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance.
In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born.
BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work!
BIX is a recovery solution for everyone, that will get you to the top of your game!
Great hydration.
What can I say about HumanTecar, ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !
Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in. It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong, storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
Finally I can see the end of this race report albeit in my defence it was a long race. Post #4 had me at Cosy Corner aid station at sunrise on Saturday morning, day four on this epic adventure. I grabbed a bacon and egg roll, the staple diet of 200 mile runners it seems, a coffee and changed my clothes and Mark pushed me out of the aid station and onto the beach toward Mutton Beach carpark. This was only a six kilomtere hop on compacted sand with a nice morning breeze to keep the temperature reasonable.
Post Cosy Corner you only have Mutton Beach and Sandpatch to go before the finish, the job is done if you’re feeling halfway decent. I was feeling great with sunrise recharging my batteries, I could smell the finish and my double boot trophy.
Sunrise on day four, Saturday morning.
I still had a ‘niggle’ behind my left knee, a baker’s cyst not the hamstring I was worried about, but I could still jog along the beach and bumped into my old mate Tex Webster, or he caught me up. I would run with Tex to Sand Patch aid station and also join up with three 100 mile runners, James Brougham, Ben Nielson, James Sawyer and the lead 200 miler female, Kate Jenour. The seven of us ran together coming into Sand Patch , the final aid station.
Heading towards Mutton Car Park.
Conditions were perfect Saturday morning with a cool breeze pushing us along the beach towards the next aid station. Saturday morning was a time to reflect on the journey and also to finally think about the finish less than a marathon away. Compared to the start on Wednesday morning it was chalk and cheese. No incessant sun beating down on you and climbs that made your quads scream, Saturday was cool winds and flat, hard sand with the finish in sight. You start to forget about the trials and tribulations of the previous three days and concentrate on the finish line, sleep and eventually a few beers at the Earl of Spencer.
Mutton beach carpark and it’s onto Albany.
The previous year I was five hours quicker so had ran the section into Sand Patch from Cosy Corner in the dark and it took an age. I was running with Sarah Dyer and we were chasing Simon Poli, a 100 mile runner. We eventually caught him at Sand Patch and had a beer together before the final ten kilometre stretch to the finish. (It’s tradition to have a beer at Sand Patch before the last ten or so kilometres to the finish, as you can imagine just what you need ! ) It still took a good time but so much easier in daylight, the climbs seem quicker and not as steep and you could enjoy the scenary. Tex was keeping the conversation flowing and I certainly learned a thing or two about polo, the kind you need horses to play.
When you see the wind farm you know you’re nearly home.
Coming into Sand patch I had my first real blister of the event and had to let Tex go as I made some running repairs. A blister on my right foot complimented the niggle behind my left knee and made any sort of running awkward and painful. I was thankful I could smell the finish. Running into Sand Patch always seems to take forever and you can’t see the aid station until you are virtually on it, very frustrating as at this point you just want that beer before the final ten kilometre hop (in my case I was nearly hopping!) to the finish.
You can see Albany at the end of this track.
The final leg from Sand Patch to the finish is a weird section as you hug the coast for so long you think it’s impossible to get to Albany in the ten or so kilometres. Somewhere along the route you eventually take a sharp left turn and you at least head towards the finish. When you eventually do see Albany it looks such a long way off but you know you only have a few kilometres to go, and they take an age trust me !
The last two years I have staggered to the finish mainly due to sleep depravation and having my first sleep stop later at Mount Clare compared to previous years stopping at Mandalay. You make up time initially but over the length of the event I think you suffer, especially on the last day. There’s no ‘sprint finish‘ so to speak. The first couple of years I felt as fresh on day four as day one when I had a few more hours sleep, it’s a balancing act of course. Each runner needs to find their ideal split between time spent sleeping or relaxing at aid stations and time spent running.
I think the year Shane Johnstone set the course record we both had the same moving time, or very close but he beat me by over 24 hours. Basically Shane didn’t stop while I did, a lot it seems, but I thoroughly enjoyed myself and on the last day sprinted to the finish. Would I have done anything different, no way. The last two years has been less time sleeping and at aid stations but the legs have suffered towards the end and it has become ‘harder’, funny that. I did say to myself this was the last year I’d race it and I still believe in 2025 I’m going to enjoy it and cruise in on Sunday.
Just about at the last road crossing…
Warwick Crapper was waiting for me , as is tradition, and we ran across the line, beer in hand, together. All that was left to do then was a Daniel Ricciardo ‘shoey‘ with Tex, Simon and Warwick, captured by Susan Ryan. I think I may have started a thing as Shaun then made every runner who finished after me perform a shoey , he then apologised post event as I think it all got a bit out of control. No worries, it’s a thing that me and my crew will keep performing as long as we keep finishing, it’s tradition.
Warwick Crapper joins me for the finish line beers and shoey.
Post shoey it was time to pull out the wanderer recliner from the car and just chill, with another cold beer. It was Saturday morning and the finish line was quiet. We’re cheered in the three 100 mile runners I had ran with earlier in the day and the lead female who was close behind me before it was time to clean ourselves up and what better place than the public showers in Albany. It seems we weren’t the only ones who use these public showers and there was a queue of foreign backpackers stretching down the street. Not sure what they made of me and Mark joining in but ‘when in Rome‘, so to speak. Actually typing this I’m assuming we couldn’t get into our accommodation until early afternoon as I can see no reason to use the public amenities bar it’s a tradition started last year ?
Sunday afternoon presentations with three race directors, Susan, Shaun and Michelle.
At the award ceremony on Sunday afternoon I grabbed my double boot trophy, a reward for four finishes. This will sit with my double plugger , the trophy for two finishes. The double plugger was special as Jeff Hansen was one of the race directors, Jeff has since left us after a short battle with leukemia. He was a very special individual and there is a plaque and a tree full of shoes in Albany opposite the finish chute, so he can always be part of this event.
Surrounded by legends as I pick up my double plugger, Delirious 2022, with Shaun, Simone, Jeff and Scott.The final photo of all competitors, crew, friends and families before we clean up and head to the pub.
After the award ceremony its off to Jeff’s tree where we say a few words for our lost friend and then throw a pair of trainers on the tree. It’s a moving moment and one that will continue moving forward, he was such a driving force of the event and such a genuine great guy, he helped so many people achieve their running dreams often sacrificing his own time for others. Below is an interview I had with Jeff and Heath when I completed Delirious in 2022, happy memories.
End Event photo for the die-hards.
One of my running heroes, the great Marty Kallane.
The legend that is ‘Marky’ Mark Lommers… or Warwick Crapper?
My favourite tradition, and us runners have a few as you’ve probably realised reading these posts, is my two pints of Guinness at the Earl of Spencer pub in Albany after the race. Normally over a mouth watering Guinness and beef pie albeit this year, thanks to Veronika, we missed out, arriving late. Lesson learnt for next year , either pre-order or arrive earlier ! The pub is awash with stories from the previous four days and so much laughter as adventures are recounted between competitors , crew and friends. It really is an incredible atmosphere but I never stay past nine o’clock fearing any more Guinness and Shaun Kaesler together , it could end up very, very messy.
Double boot baby, four finishes.
Finally, done and dusted Delirious West 2024. Another epic adventure with so many highs and a few lows. Will I run it in 2025 ? Hell yeah, why wouldn’t you, after all it’s tradition, and what do runners love most….
fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered. It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.
Fisiocrem is a must have in your ultra box of tricks…
Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ ) The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products) can be difficult to digest later in the event. From the website :-
As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority.
In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance.
In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born.
BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work!
BIX is a recovery solution for everyone, that will get you to the top of your game!
Great hydration.
What can I say about HumanTecar, ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !
Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in. It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong, storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
