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Racing is putting all the hard work to the test. Running is the most honest sport there is, there’s no option for high tech zip wheels, lighter frames, silly helmets to gain an advantage. Just you, the distance and a watch. Racing is when you test yourself against yourself initially and your peers and age group if you so desire. The most important competitor though will always be yourself.
Don’t be nervous about racing. I must admit my family know that a weekend of a marathon I am one to be avoided. I normally perform well on the day but the day before, hell the week before, you are filled with doubt. When I get to the line and the gun goes all that is forgotten as I get to do what I love best, run and run as hard and fast as i can. I am not one for ‘running’ marathons, I race them.
I’ve attached three classic Steve Prefontaine quotes below to get you inspired for the weekend ahead.
What more can I say, go out there this weekend and be the best you can be. Then Monday start to work on being even better.
Weight loss is often overlooked by runners but an important part of the recipe in the meal of running. I believe every runner has an optimum weight, one that allows them to run their most consistent pace over their chosen distance. The distance usually dictates the weight initially i.e. Usain Bolt isn’t going to run his best marathon looking like he does at the moment. Whereas Mo Farah probably needs to eat a few cheeseburgers if he’s going to challenge Usain for a 100m dash.
As a marathon runner I’m normally looking what my Wife describes as ‘skinny, bordering on ill’. She has never been a big fan of my marathon ‘look’ after I have probably dropped 6-8kg from when we first met. (though that was 20 years ago) In those days I was a 3-5 times a week gym junkie and I can see her point of view, marathon runners ain’t built for modeling normally. Currently I’m sitting on 69kg which for a 6 foot tall man isn’t probably the ‘norm’ but for a marathon runner is just about perfect. I’m happy to be where I am and realise this is making a big difference to my training and pace. Because of the extra workload I’ve been putting in lately, and also dropping a lot of sugar from my diet, I’m probably 3kg less than normal. This has not gone down well with my Wife.
Ultimately all runners have a perfect weight and , like with all things running, finding that goal weight is difficult. This can be down to cravings (I mean who doesn’t really love donuts? !) or just the inability to put in the exercise needed to shift the kg’s. Then once you actually hit what you consider to be your goal weight there is normally some effort involved in keeping to it. I realise that me keeping to 69kg will be difficult long term but can sustain it for a period of time while I train for the World Masters marathon on November. After that I will have a few months running back to a normal 100k a week . It is important though to keep a good foundation so when you step up for your next goal (there is always a new goal) you need to be able to hit your ideal weight again.
Over time does this ideal weight change? I would assume yes. As we get older it will be more and more difficult to hit the weight you considered ideal the previous year. As I move into my fifties next year will I be able to maintain 69kg for race season ? Who knows, but one things for sure , I’ll be making a big effort to get close, no point in slowing down is there ?
So to sum up if you can drop weight your running will improve, it’s like adding a turbo-charger but there will be some pain and effort involved. Long term though you get use to the constant hunger pains. Only joking, you learn to substitute good food for bad and also you get to run more. C’mon, it’s all good…..
As a runner with a job, 3 Daughters, Wife, dog, budgie and many goldfish juggling my time these last 3 weeks has proved challenging. I run every lunchtime and then either before work (which means you’re tired in the evening) or after work (which means family life suffers). Running high mileage can be done but you have to sacrifice a few things including any thought of a social life (which is fine), sleep (which is not fine!), TV (I gave Foxtel away !!) and some family time. Also it means you cut corners on some important aspects including stretching or maybe even diet as you are time constrained. On the up side you feel invigorated and your body does adjust to the second run as long as its kept nice and easy; and as I’ve said before the second run has no real objectives bar time on feet so you can really ‘chill’ and just enjoy the freedom of running,
I can see why the Kenyan runners do very little bar run, eat and neither sleep or relax. The extra time recovering would certainly aid the extra running but for us mere mortals we have no time for that extra ‘power nap’ or just sitting around with your feet up taking in the world…. this is why we as normal runners find the double up workload eventually unachievable.
No worries, a few more days and then maybe a day off before a 10k race I have planned a week Sunday before a half marathon the next weekend, a weekend off before another half and then a 5k before the Masters Worlds Marathon November 6th. Looking forward to getting on the old racing bib because nothing fires you up more than competition. It’ll make the last 8-10 weeks worth every minute….
Finally running double days always reminds me of one of my favourite Sebastian Coe quotes about running a double up day on Christmas Day because of his rivalry with Steve Ovett .
“It was a harsh winter (harsh enough to bring down a government) but I ran 12 miles on Christmas morning. It was a hard session and I got home, showered and felt pretty happy with what I had done.
Later that afternoon, sitting back after Christmas lunch, I began to feel uneasy but was not quite sure why. Suddenly it dawned on me. I thought: “I bet [Steve] Ovett’s out there doing his second training session of the day.” I put the kit back on, faced the snow and ice and did a second training session. I ran several miles, including some hill work.
Not long ago, over supper in Melbourne, I told him the story. He laughed. ‘Did you only go out twice that day?’ he asked.”
Get this stage right and good foundations, like in so many environments can be built on them without the whole lot falling down. So, slowly, slowly; build up the distance until you are happy and confident enough to add some pace. This will be different for each individual and there’s no distance or time period that I can offer really. I will say it’s probably impossible to do too much, slowly. Where as it is certainly possible to go too fast too early, resulting in an injury.
One of my favourite authors Matt Fitzgerald advocate the 80%/20% rule which translates as 80% easy running, 20% at pace. I try to follow this split myself most weeks and it seems to work. The 80% easy is a lot ‘easier’ on the body and also , I find, more relaxing and enjoyable as you are running to feel not your Garmin GPS watch. Initially the 20% at pace doesn’t need to be that quicker than your normal pace but something to get the heart beating a little harder. Over time pace will come.
That’s a lot of typing, time for a photo. This one is by one of my favourite Perth Photographers and runner Paul Harrison. Very talented. This photo is of the view from Matilda Bay as you run towards Perth, a run I’m lucky enough to do once or twice a week minimum.
Starting to feel the fatigue in the legs recently and today was a tad warmer than it’s been of late. Must start to get use to the heat as I know it’s coming like a freight train ! In Perth the average temperature is 18 and in summer 35+ days are common. Not a big fan of the heat when it comes to running in it so I always suffer in Perth’s scorching summers. Today was 20 and for the first time in quite a while it felt warm. I started slowly and ran by myself for 7k before meeting my mate Jon. We then ran together for 8k putting the world to rights and just generally chatting about ‘stuff’. Before I knew it my 10k run had turned into 15k and the time had slipped away. Funny men ain’t known for chatting but when we run in groups we’ll happily chirp away for hours, or maybe that’s just me. ? Anyway the point of this post is running alone can sometimes be what you need but generally a bit of company helps; especially on those long runs on the weekend. I would also recommend a running group if you’re starting out as like minded people enjoying (suffering) together will encourage you to keep turning up and improving. If the group has a shared goal, like a marathon, this bond is even stronger and you’re more likely to succeed with a bit of peer pressure.
Finally if you are feeling unmotivated a call out to a friend can sometimes be what you need to get you ‘out there’……
I’ve been running in Kings Park for 16 years but always find new and interesting trails or parts of the park I haven’t visited for some time. Like all things in life we get caught in ruts and do the same old thing day in, day out. Running is similar and you can map out the week of runs which can then turn into months and eventually years of running the same runs. This lunchtime I just went out with the premise of not actually having a plan or destination, just find some new trails. This I did and had a great run. My 10K turned into a 11.5k but whose counting. Hardly looked at the Garmin, hardly.
So whats the point of this post. Sometimes you just need to go for a run, no objective, no distance and no destination, just run for the sheer joy of running, puts a smile on my face just typing it. Tomorrow though it’s back on, structure, pressure, numbers and probably some pain. Wouldn’t have it any other way….
Legs are feeling ‘goosed’ and I know I’m now walking the tightrope of injury and distance benefit gain. Due to No3Daughter deciding we should swap beds at 1am last night it made deciding to get up and go for a run all that more difficult. As I discussed yesterday the conditions were calm but cold so once I put on the skins and wind-cheater I was off in the dark. Best part about an early morning run is you get to see a sunrise and that alone makes the effort of getting out of bed worth it. No matter how many times you see a sunrise or sunset they are all special. Maybe it’s because as I near 50 I realise that my days of viewing these are limited. Hell, I could be over half way to the finish and this is one race where I will not be increasing my pace.
Skins were yet again useful for keeping the legs warm initially but also helping in taking some of the fatigue out of the legs which , in my view, is certainly helping keep calf knots or strains away. We’ll see….
I must admit to wearing my Skins on my second runs in the evenings. I find they just help keep my legs ‘tight’, if that’s the right word. I went through a stage when I first got them (in 2010) of wearing them for all long runs and even in races. I even wore them in a 10k once, what was I thinking ? I remember starting a few debates on cool running back in the day on how much of an advantage I thought they gave you in a marathon. ( http://www.coolrunning.com.au ) My 4-5 minutes was met with much debate at the time. I suppose what made me stop wearing them was no professional athlete ever worn them. After that they became my ‘recovery’ apparel and the odd long run when it was cold.
Now in their sixth year there are holes in all sort of places, which is why I always wear shorts over them. (and I believe this is a must at all times!!) but they still server to protect tired legs and I stand by my statement that they are worth a few minutes in a marathon, in a similar way a light pair of trainers can make a big difference if you can get away with wearing them.
The calf socks seem to be very ‘in’ currently in the triathlon world, must have something to do with the extra strain those athletes put on their legs because of the cycling and swimming ? Not sure but they certainly seem to be a ‘go-to’ piece of apparel for the triathletes. I have a pair and again if I do feel a calf knot coming on these socks seem to keep injuries at bay. All good then.
The one final comment regarding skins (or any compression tights) is they must never, ever be white. There was the time my good friend Dr. Geoff Reynolds embarrassed a state when he ran for WA in the Melbourne Marathon, beside me, in WA colours wearing white skins. This is akin to bowling underarm and Athletics WA has never really recovered. Worse, we both made the Marathon Booklet for that year; I’m surprised we were let back in WA airspace.
I’ve found a photo of the start. Please remember what is seen cannot be unseen. Me and Geoffa are wearing the WA State Colours as in 2010 the Melbourne Marathon was the State Championships. The only time I was so close to the African winners, the first 10m.!
Lunchtime run and we’re faced with a headwind straight from hell. After a brief discussion we all decide to run away into Kings Park and hide on some trails out of the wind. Makes me wonder how I’d clock the K’s in a climate not so ‘runner friendly’. I’ve mentioned a few times that I consider Perth to have the friendliest runner climate globally. Three seasons of the year it’s perfect all day, while in Summer you get to get up nice and early and still get great temperatures while hiding from the heat for the rest of the day.
We’re also blessed with great trails, hundreds of kilometres of great shared bike paths (though cyclists can sometimes get confused with the ‘shared’ bit of that quote), great parks built for running and lots and lots of space. All makes for some great running.
Could I run twice a day in a British Winter ? I suppose with the right protection, clothing wise, it would still be just as satisfying. An excuse for a whole new wardrobe of running attire, but for the moment I’ll stick with my singlet, shorts and suntan cream.
After another 100 mile week I am now faced with the prospect of going for a three-peat or having a ‘down week’ to let my body recover. But does my body need time to recover or has it adapted to the new mileage and has this then become the norm. ? This links to the top 3 Golden Rules I abide to regarding distance , pace and not getting injured. Juggling these three is a fine balancing act and get it wrong you’ll be spending time on the sidelines watching all your fitness drain away, a runners worst nightmare.
I’m a big ‘listen to your body’ believer and also adding distance is possible if you have easy runs and avoid two hard sessions in a row. Raf Baugh, the Running Centre owner, ( http://therunningcentre.com.au )is a big advocate of big distance and doesn’t consider any mileage to be ‘junk miles’. As far as he is concerned they are all good, even the slow recovery ones. Taking this onboard I have made my second run of the day (how did this become the norm?) a slow one and must admit to enjoying the freedom of just running on heart rate rather than chasing pace and being constrained by the 1k Garmin splits. To this end I have managed a massive block of training since June but understand I am on a tightrope. This is sustainable for the moment as I train for the Perth Masters in October/November this year but must admit to looking forward to a month or two of ‘normal’ 100k a week running later in the year. (and maybe even a glass of red for Christmas)
This tightrope of distance, pace and avoiding injury is one all runners must walk and I know so many who have trained so hard for events and at the last minute been struck down with injury. Truth be told I don’t even like typing the word injury. !! Damn that’s twice I’ve typed it in one paragraph but it needs to be discussed. Every runner, in my opinion, has a distance where they can safely operate in, be this 40k, 100k or more. This is limited by their running gait, general genetics, weight, surface they train on, shoes etc. the list really is endless. Spend too much time outside the ‘safe zone’ and eventually its time to pay the piper.