Now we all know the T-train ran the Bussleton half-iron man earlier this year (though we never talk about it.) as he was recovering from a nasty case of Plantar Fasciitis that he picked up in the Bunbury 50k race in 2015. Before this event I think Tony had entered just about every marathon or Ultra in WA (and placed or won most of them) for the previous couple of years. In the Bunbury 50k he was running well but had to DNF because of the injury. Now as we all know a bad case of Plantar Fasciitis stays with you a long time and is a real bugger of an injury. Every morning you wake up and hobble around like a 90 year old before it eventually (if you are lucky) calms down enough so you can continue with the day and even go for a run. Tony realised the only way to get over this injury was less running but he was keen to keep up his fitness so turned to the dark side, yep, he brought a bike and a pair of ‘budgie smugglers’. (Speedos to the non-Australian amongst us.)
For the rest of the year he would still run with us on Sunday but when we scuttled off to the Dome (Our restaurant of choice for the that period of the year as Michael Barton insisted we eat there so he could get his coffee card stamped. The things we do for each other as runners.) Tony would don his wetsuit (and thus save us from the view of him in his budgies pre-pancakes, thanks Tony.) and go for a ‘swim‘. You’ll notice I have put the word swim in italics, there is a reason for that. The T-train is a good runner but a very, very bad swimmer. One Sunday on the way to the Dome, to help Michael get a free coffee, we stopped and watched Tony swim. To this day I swear we watched him for at least 5 minutes and he didn’t actually move forward. He swims like a brick attached to another brick, and neither brick ever had swimming lessons. You’re getting the picture right. Luckily his riding was better and I feel towards the end of his training he was a half decent cyclist, still a good runner but as for swimming, he was still ‘challenged‘.
Tony did well at the half iron-man but the most important aspect of this little experiment was his overall general cardio fitness was certainly improved. He was looking a lot leaner and lost that puppy fat he was still holding onto. (albeit in his late forties!) To this end he was able to enter the race that broke him a year later and actually win it ! It had taken a year , a new bike and a pair of budgie smugglers but the T-train was back and better than ever. He then turned in a stellar year winning more ultras and placing in many more. He kept up the cycling but his swimming was sacrificed when I feel his Wife started to get concerned for his safety and insisted he only swam in water depots he could put his feet down if he got in trouble. (That was a joke by the way.)
So the point of this post is the T-train did what so many runners find difficult to do. He realised he was running too much, this had caused an injury which required rest but needed to keep up his fitness. He decided to cross-train. Being the competitive little bugger he is he also gave himself a goal and trained for a half iron-man. Luckily we didn’t lose him to the dark side and once his injury was cured, and the bike and smugglers put away, he was back 100% into running and had actually improved. Cross training it seems can be a good alternative to running or even a partner.
I must admit to cycling a few months of the year when it gets too hot to run twice a day. I run early morning and then commute to work by bike before returning home in the afternoon, normally on a longer route. I’ve even been known to sip the odd cappuccino in lycra but that’s our secret. When I cycle I make sure I go hard (no peloton free wheeling for me!) and also keep up a high cadence, avoiding the high gears as I’m not interested in those cycling muscles these gears encourage. As a runner a bike is a cross training piece of equipment that allows us runners to raise the heart rate and keep the general cardio fitness levels high enough so, if we have been forced to the bike by injury, when we return to running we haven’t slipped backwards too far, cardio wise.
As well as cycling there is swimming which is another great non-impact workout, and you get to wear budgie smugglers if you are under forty. Over forty the rule is board shorts in Australia and no one can ever wear budgie smugglers if you cannot see a beach. Other good cardio workouts are circuit classes, yoga, pilates (great for the core and so neglected by all runners) and any exercise routine that gets the heart rate higher. Just make sure it’s high repetition, low weights, remember muscle weighs more than fat so we don’t want too much muscle, much to my Wife’s disgust.
So is cross training as useful as cross dressing for runners ? On the evidence of the T-trains swimming I feel he’d be better of cross dressing but overall his 6 months of cross training was a success and he returned to running a better machine than when he left. I’m actually quite looking forward to getting the bike out in a few months and I may even treat myself to a new set of lycra, just got to make sure my Wife doesn’t catch me as in her view middle aged men in lycra is worse than cross dressing. Each to their own….
Maffetone divides his book into three sections. The first one deals with building your endurance foundation before moving onto Diet and Nutrition and finishing off with a section on the importance of self-care and injury prevention. That just about covers the running spectrum as we know it. As I said before it really is the holy grail of running books.
I won’t spoil the book for you if I summarise, very quickly, what Maffetone is all about but must stress this is a summary, you really need to read the full monty to get the full picture. In the first section he preaches building endurance by training constrained by a heart rate figure dictated by following four simple rules. This is your Maximum Aerobic Training (or Maximum Aerobic function), once you have calculated this heart rate figure you then train to stay below it, not interested in pace or time. The theory is the more you train at this reduced pace, in the aerobic zone, the fitter you become. Over time the pace will increase while the heart rate will still be stable. This is the theory behind his technique, similar to the Matt Fitzgerald train slower, to race faster. ( http://mattfitzgerald.org )
I must warn you Maffetone may not be for everyone’s taste. He has some radical theories on running shoes preferring as little support as possible and pouring scorn on the ‘high heel‘ padding favoured by the shoe industry as a whole. I must admit to changing over time from the good old fashioned Asics Kayano’s to running these days in Nike Luna Racers. I’m light on my feet and very much a Supination (under pronation) foot strike. This means I can generally run in any shoe and have a garage full of all different kinds of shoes (I never throw out an old pair of running shoes, too many good memories, much to my Wife’s disgust ) I understand running shoes are so important to all runners so will reserve judgment on selecting running shoes as to me it is so personal and each person is different, I cannot really condone sweeping statements about footwear selection.
Maffetone’s next section is on nutrition and again he has some great sections which I’m sure will help but also some very ‘interesting’ ideas on carbohydrates particularly a two week test where you take carbohydrates out of your diet completely to see if you are carbohydrate intolerant. I couldn’t bring myself to do this as I love my carbs so yet again me and Dr. Phil have a small difference of opinion. He has some great points on Protein, Fats, Electrolytes and Water as well as offering great advice on nutrition for endurance athletes. A really good read and worth digesting. (That was a play on words by the way.)
Finally Maffetone dives into the importance of self care and avoiding injuries. Another great section and all good common sense advice. Yet again he pushes the limits with his advice about avoiding sun protection as Vitamin D is good for you, living in Australia with it’s high skin cancer rates I find it hard to agree with him on this point. He is also very anti-supplements which I probably agree with him but again I may need to sit on the fence.
So to sum up, in my opinion, Maffetone is spot on when it comes to building endurance by slow running using your heart rate as the limiter, combined with distance. His thoughts on nutrition and injury prevention is provoking and again in my opinion for the most part credible, there are also great sections on over training, competition, reducing stress, improving brain function and even training at altitude, I highly recommend this book with the caveat that there are some ideas that may be out with the normal consensus of the running community but this may not be a bad thing. Finally, as with all running literature, you take out what applies to you. For me it was the building the endurance base and slowing down my ‘slow’ runs. There were great nuggets of useful information but I also felt some ideas didn’t resinate with me, these I chose to ignore.
One thing I do agree with is Maffetone’s thoughts on steak and eggs. He loves them and so do I , so tonight Dr. Phil I’m having steak with a couple of eggs and salad, the sacrifices one makes for his sport.
The sun was about to rise behind me as I started down the first hill which is always a great way to start a run in my opinion because the auto pilot light really is shining brightly for the 1k and also gravity as a co-pilot certainly helps, initially. I hit the 1k mark as I’m about 200m up the second challenge for the day as small hill to make up for the soft start. Again a good thing as this starts to engage the mind and the legs start to wake up. This small hill then gives ways to another decline before I cross the road into Star Swamp and the highlight of the morning run.
I time my start each day so I can see the sunrise from Star Swamp and every time I do it is like the first time. To describe it as inspiring does not do this justice but it will have to do. The temperature to is normally just about perfect at 5am making the whole experience so worth the early start. It is about here I am starting to warm to the task and must admit every time I see the sunrise, through the trees and bush, it brings a smile to my face.
I get about a kilometre of trail running before I am ejected back onto the bike path and start another incline for 500m before a kilometre of decline that encourages pace and caresses you to the start of the Carine park entrance. Here I normally get to enjoy the park alone and again bathed in sunshine peaking though the trees. I make an effort to look up while in the park as so many times I am focused on the ground 20 metres ahead of me. The park , like the trail in the swamp, can be inspiring if the light catches the surrounding trees and you have fingers of sunshine protruding all around you.
The park eventually gives way to the last hill of the run which can be used as a final test to raise the heart rate or as a time to reflect on the run as a whole and start planning run number two, one is never enough surely.
Although I’m normally chasing a sunrise I also use this as a double up run after work and race the sunset. Instead of the first light of a new dawn you’re racing against the last light of the day. Where as in the morning the sun can be on your back as you race the sunset it is ahead of you slowly disappearing to the horizon. This brings into play more wondrous images as you run into the last breath of the day. Same run but from a totally different light, which can make it feel like a new run completely. It’s get better, there is even a third option as you run in the middle of the day and , being Perth is really built in a desert, you dart from shade to shade avoiding the intense glare of the sun at the height of it’s prowess, an intimidating beast of pure heat and anger. Running really is the sport that just keeps on giving.
So that is my old faithful, go-to, 10k. One I run at least three or four times a week and one I never get tired off. All runners need an ‘old faithful’ because training for a marathon, or any distance really, requires repetition and sometimes you just need to switch off and get the job done. Having a run that allows you to tick all the training requirement boxes without the added pressure of too much thinking is paramount to success. Let’s face it marathon training can be , at times, a ‘slog’ , and that’s putting it nicely. To me a marathon is really about two thousand kilometres of training with a final 42k run to the finish. It’s the two thousand training kilometres in all sort of conditions that people don’t see, not the final 42k that is for the public and record books.
Tomorrow morning set the alarm a bit earlier and go and chase a sunrise, you never know you may find a new friend that over time cam turn into an old faithful and for runners that ain’t a bad thing……..
Runners though like to run and not be dictated to by temperature or season, thus sometimes they just put on the trainers regardless and brave the elements; after first bathing in suntan crème. When you are faced with anything over 30c it’s time to rethink your run. Pace needs to go out the window and in comes survival and damage limitation. Believe me I’ve been there when you’re halfway through a 10k loop and suddenly realise you’re dehydrated and the body has had enough. It’s not pleasant and it always happens when you are at your furthest from any help. (Funny that?) It’s at times like these you need to just knuckle down and plough on, albeit slowly with walk breaks if needed. The most important thing is getting back to the start in one piece without doing to much damage, both mentally and physically.
So what’s the answer ? Running in the heat can improve your running and even make you stronger but there are certain aspects of your run that need to be adapted. As well as running slower you must also be fully hydrated, common sense I know but still worth highlighting. This hydration process is also best started the day before the run and continued up to the run and while running, and of course afterwards. Basically drink, a lot ! I would also recommend electrolytes rather than just water , it all helps.
For me in Perth at the moment I’m out the door and running by 4:50am and although that may sound early the rewards so outweigh the early start. I get to see the sunrise every morning and also enjoy the solitude of the early morning. Everything is so much quieter and you really can bask in the new dawn. The downside of course is after I put my nine year old to bed I scuttle off to my bed myself to eagerly awake my alarm informing me I get to race the sunrise again . My Wife , who luckily is a night owl, gets her ‘Karen time’ so all is good in the Matthews household. (Spending too much time with my Wife always put a strain on the marriage. That was a joke by the way.!) So for summer move your waking day to the left and rise early, enjoy the morning before sneaking off to bed while most people are sitting down wasting their lives watching rubbish on TV and eating ‘crap’. You know it makes sense, I’ll see you out there.
Footnote. I took my own advice for a change and rather than put myself through the sauna that is lunch time running I waited until the evening and ran a pleasant 10k racing the sunset, after racing the sunrise this morning. Both glorious runs for different reasons and so much more pleasant than a lunch time run when I would have been battling the higher temperatures and returning to work looking I’d been swimming while wearing my work clothes. So, as pointed out in the articles below, you just need to choose your time wisely when it comes to running in heat, best to avoid it really but if it is unavoidable make the best of it.
I have found two great articles below that explain how running in the heat can help to improve ones running and with the right tweaks can also be as enjoyable as running in normal conditions.
One of the highest sweat rates ever recorded was that of marathon runner Alberto Salazar at the 1984 Olympics in Los Angeles. In the months leading up to the games, which were expected to be oppressively hot, the marathoner was put through a regimen of temperature acclimation training with the goal of helping him adapt to running in the heat. While Salazar placed only 15th overall, the program was deemed a success, physiologically speaking—vitals taken after the race found that Salazar’s hormonal and thermoregulatory systems were completely normal. His body had compensated by causing him to sweat at an incredibly high rate—about three liters per hour, compared to the roughly one liter per hour for an average human.
Researchers have been looking at the effects of heat on athletic performance for decades, and their results have been consistently surprising. Studies have found that, in addition to an increased rate of perspiration, training in the heat can increase an athlete’s blood plasma volume (which leads to better cardiovascular fitness), reduce overall core temperature, reduce blood lactate, increase skeletal muscle force, and, counterintuitively, make a person train better in cold temperatures. In fact, heat acclimation may actually be more beneficial than altitude training in eliciting positive physiological adaptations, says Santiago Lorenzo, a professor of physiology at Lake Erie College of Osteopathic Medicine and a former decathlete at the University of Oregon. “Heat acclimation provides more substantial environmental specific improvements in aerobic performance than altitude acclimation,” he says. And in contrast to the live low, train high philosophy, we more quickly adapt to heat stress than we do to hypoxia. In other words, heat training not only does a better job at increasing V02 max than altitude, but it also makes athletes better at withstanding a wider range of temperatures.
Athletes can adapt to heat in one of two ways. The first is through incremental improvements in tolerance over time—work out in the heat a little bit every day, and eventually your body will dissipate heat more effectively. The second way is through thermotolerance, which is a cellular adaptation to an extreme heat experience, like suffering such severe dehydration after a run that you need an IV. Essentially, if you shock your system, your body will be able to withstand greater temperature stresses later on. But successful heat adaptation is difficult—and clearly dangerous—to achieve outside of controlled settings. Lorenzo explains that performance gains are possible only when athletes elevate their core body temperature, and without careful monitoring, it’s possible to elevate your core temperature to lethal levels.
When performed safely, however, heat training can have extraordinary effects. This phenomena fascinates Chris Minson, a professor of human physiology at the University of Oregon, who studies heat acclimation responses in athletes. According to his research, heat training can expand blood plasma volume, but Minson says there also seem to be inexplicable changes to the heart’s left ventricle, which helps to increase oxygen delivery to the muscles. In addition, he says that athletes who train in warm temperatures generally get better at regulating heat by sweating earlier, as Salazar did, or developing a colder resting body temperature.
A 2011 study by a group of researchers in New Zealand also found that overall volume of blood plasma increased at a greater rate when athletes did not drink water during exercise. While some coaches are carefully experimenting with dehydration, Minson and Lorenzo are not because it adds too much additional stress. However, they do say that this type of training can be beneficial because it produces a higher number of “heat shock” protein cells.
Ahead of Western States this June, ultrarunning coach Jason Koop worked on heat training with Amanda Basham and eventual winner Kaci Leckteig. Koop believes this type of acclimating is a good example of blending an academic concept with real-world training. But, says Koop, “at a certain level, you have to compromise training quality for the heat acclimation. Acclimating to the heat is additional stress [on the body], just like more miles or intervals, so you can’t simply pile it on. Something on the training side has to give.”
One method of heat acclimation that Minson uses with his athletes is to do hard workouts on colder days or earlier in the morning, and then start training in hotter conditions with less intensity. He is also looking into adding heat in ways that wouldn’t require an athlete to train in high temperatures at all—using hot tubs, for instance.
All this being said, not everyone responds to heat at the same rate or with the same physiological gains, which makes it similar to altitude training in that it might make a high-performing age grouper, college athlete, or elite a little better, but it won’t compensate for intelligent, consistent training.
How to Incorporate Heat Acclimation into Your Training Schedule
When acclimating to heat, you’ll be forced to compromise training quality, says Koop. While he understands the benefits of heat acclimation, he still prioritizes smart, solid training. But if you want to incorporate heat into your workouts, here’s how he recommends doing it safely.
First, pick a protocol (sauna, hot bath, or exercising in the heat) that minimizes the impact on training, both physically and logistically.
Koop most commonly recommends that his athletes use a dry sauna immediately after running. “It doesn’t impact training nearly as much as running in the heat, and the effects are similarly positive,” he says. He often tells his athletes to not drink water during these sessions to enhance the effect. Koop recommends spending 20-to-30-minutes in the sauna, depending on tolerance.
Koop says that when he has his athletes exercise in the heat—either naturally or by wearing extra clothing to simulate the experience—it will be on a long, slow day for 60 to 90 minutes. The time completely depends on the athlete’s tolerance and previous experience. But he stresses to not do this on a recovery day, because heat training is an added stress on the body. Koop recommends drinking 30 to 40 ounces of an electrolyte drink per hour during these sessions And for safety, he advises using low-traffic sidewalks and bike paths—not trails.
Despite the benefits of heat training, Koop reminds his athletes that running in the heat is extremely difficult and usually replaces a hard day. “You are substituting one potential gain for another one,” he says. In other words, use it carefully
One more article , this time by Jason Fitzgerald from Strength Training. ( http://strengthrunning.com/about/ ) A great read.
Summer training ain’t easy. With skyrocketing temperatures, high humidity, and scorching sun it can feel like it’s impossible to get in a good run.
A long run or fast workout is hard enough. What about a RACE? Like a friend of mine always says: In the heat, I don’t compete!
Even if you just run easy and skip the hard workouts, how are you even supposed to just feel good when running in the heat and humidity of summer?
In the last few weeks, the runners I coach have said some funny things about running in the heat. My favorite:
“I just got back from my 8-miler, and it was BRUTAL. I couldn’t do the workout… my body just isn’t ready for 90 degrees “feels like 95” at 6pm. I just tried to repeat to myself “I LOVE SUMMER!” while also being glad I wasn’t jumping over piles of snow.”
Training well through the heat and humidity of summer takes a careful approach that combines timing, gear, and an understanding of why exactly it’s so damn hard to run in the heat in the first place.
But of course, it will still be tough. A few weeks ago at the Heartbreak Hill Festival put on by Runner’s World, I was talking to another runner about a race she ran in Miami. She was lucky to meet Kara Goucher and Shalane Flanagan (two pro distance runners), who told her: “I’ll take running at altitude over running in Miami any day!”
Even the pros hate summer running!
Instead of complaining about how difficult it is to run in the heat, let’s see how we can make the best of it. And maybe even make the fall our fastest season yet.
Why is it So Hard to Run in the Heat?
If you’ve read Christopher McDougall’s fantastic book Born to Run, you’ll remember that humans are amazing endurance animals for a host of reasons. We have:
A huge Achilles tendon that produces a significant energy return while running.
A (mostly) hairless body and highly evolved sweat system
Big butts. I cannot lie: according to Harvard professor Daniel Lieberman, our glutes are “running muscles”
A special ligament that attaches the spine to the skull and keeps our head from bobbing as we run
Can you guess which adaptation here is impacted by running in the summer? It’s our incredible sweat system.
Perspiration helps cool us off because as our sweat evaporates from your skin, it takes heat with it. But when humidity rises, it reduces your body’s evaporation rate because there’s already so much water in the air. Soon, you feel overheated and have to slow down.
If you live in an arid place like Colorado where the humidity is low, a hot summer day can still wreak havoc on your training for two important reasons.
First, the dry air evaporates sweat from your body almost as quickly as you’re producing it so you can become dehydrated much more quickly. If you start a run slightly dehydrated or run long without any fluids, your performance will significantly decrease (and you’ll feel like death).
As you become more and more dehydrated throughout a run, your heart needs to work harder to pump your blood because it’s becoming thicker (among a few other reasons too). This is called cardiac drift: your heart rate increases over the course of a run even when the intensity stays the same.
Let’s not also forget the heat and sun, both of which increase your core body temperature. As soon as you start getting too warm, running will feel much more difficult. Your “Rate of Perceived Exertion” (RPE) will increase even if you’re running a pace that’s usually comfortable.
Less evaporation because of higher humidity levels, increased chance of dehydration, and a higher core body temperature means that you’ll have to run slower to maintain the same effort. An unfortunate reality of summer training.
The Dangers of Running in the Heat
This article isn’t meant to scare you. After nearly 16 years of competitive racing and running in the heat and humidity of New England and the mid-Atlantic states, I’ve never been seriously affected by the heat in any meaningful way. Neither has any of my teammates in college and high school – and we raced and ran very tough workouts in brutal temperatures sometimes.
But that doesn’t mean the dangers aren’t real. If you run too hard at noon in July, you might experience some type of heat illness. Here’s what you need to know so you can avoid these setbacks.
Heat Cramps: muscle spasms that are caused by large fluid and electrolyte losses from sweating. They can occur while exercising but also hours after your run. No need to worry, they’re not serious – but make sure you stay hydrated and get enough electrolytes with sports drinks or fruit like bananas.
Severe dehydration: we’re all familiar with dehydration. Up to a 4% loss in fluid levels from exercise is still safe, but any more than that and you may experience dizziness, fatigue, and even mental disorientation.
Prevent this level of dehydration by starting your run already hydrated (your pee should be a straw color) and replacing your lost fluids as soon as you finish running. You can figure out exactly how much fluid you’ve lost by weighing yourself before and after a hot run.
Heat Exhaustion: if you work out too hard in the heat, you may come down with heat exhaustion – a case of dehydration, headache, nausea, and a core body temperature of up to 104 degrees. It’s much more common in runners who aren’t adapted to the heat.
If you think you have heat exhaustion, stop running, get out of the sun, and cool down with a cold drink and preferably air conditioning. And next time, run earlier in the day!
Heat Stroke: Danger! Heat stroke is very serious since your core body temperature is probably over 105 degrees. Symptoms include disorientation with clumsiness, confusion, poor balance, and a lack of sweating. Immediate medical attention is required where you’ll be cooled with a cold bath, air conditioning, and cold liquids.
At the 1978 Falmouth Road Race, Alberto Salazar (two-time winner of the NYC Marathon) suffered heat stroke and collapsed at the finish line after fading to the 10th place. He was rushed to the hospital with a temperature of 107 (!) degrees and read his last rites in a tub of ice water. He recovered and went on to become one of the greatest coaches our sport has ever seen.
7 Tips to Beat the Heat
The heat of summer isn’t the time to run your hardest workout and biggest mileage weeks – unless you’re super careful.
Run by effort, not pace. Running in the heat is the perfect opportunity to work on the skill of running by feel. Instead of strictly following pace targets that you might normally follow, run by time and effort rather than distance and pace.
Run early. There’s no perfect time to run in the heat of summer. But the early morning hours offer the lowest temperatures and a break from the strongest hours of sunlight (even though the humidity will be at its highest).
Get off the roads! Asphalt and concrete absorb heat and radiate it back onto your poor, wilting body. The summer months are a good time to try more trail running. Bonus: you have to run a little slower on trails which will keep you slightly cooler and trails are usually shaded. Win-win.
Adjust your expectations. If the National Weather Service issues a heat advisory (when the Heat Index, a score that reflects a combination of both heat and humidity, is over 105 degrees) running fast or long will be difficult and dangerous.
Even if there’s no heat advisory, remember why it’s so hard to run like you normally do in summer weather. Maintain the same effort and don’t sweat the slower paces (see what I did there?).
Don’t wear dark colors or cotton. Gear matters in extreme conditions so dress appropriately! Synthetic fabric like polyester is used in most running gear these days – use it.
Start your run hydrated (and keep hydrating). Even though hydration has been overemphasized in the last decade (see Waterlogged by Dr. Tim Noakes), it’s important to hydrate well before and after your run. Unless you’re running more than 75-90 minutes, you probably don’t need to take any water with you. But learn what works for you.
Plan your run around water. I never carry any fluid with me on a run – even a 20 miler in the summer. Instead, I run by fountains in public parks where I can swig some water and stay hydrated. If you live in a dry climate, running through sprinklers can help you stay cool, too. And who doesn’t love frolicking through a sprinkler?
Running in the Heat Has Its Advantages!
With all the whining we do about summer training, it actually makes you a better runner. Running in the heat causes our body to acclimatize to the conditions and adapt:
Your body gets better at sending blood from your core to your skin, helping to dissipate heat
With all that blood rushing to your skin, your muscles now get less oxygenated blood. So to compensate, your body produces more (who needs blood doping?!)
The body learns to control its core temperature and it won’t increase as much after you’ve acclimatized
You start sweating sooner at a lower body temperature to improve the cooling process
Sweat contains less salt so you maintain the right electrolyte balance
All these adaptations improve your efficiency and make you ready to run even faster as soon as the heat and humidity drop in the fall. So embrace the heat and run through it!
Then again, there’s some evidence that suggests that summer training is difficult because you think it will be difficult.
Yeah, tell me that after I shuffle home from a track workout in the sun and I might throw you out of my living room window.
But, it’s useful to know that at least some of the drudgery of running in the heat is because of our brain. It may present a good opportunity to “train your brain” to be comfortable being uncomfortable.
When you do, you’ll be in a good position to run a lot faster this fall. Take advantage of the physical AND mental adaptations you’ve gained from a summer of uncomfortable running.
You might just surprise yourself at what you’re able to run in a few months
Since 2014 Nic has been working with Raf Baugh, the owner and coach supreme from The Running Centre ( http://www.therunningcentre.com ) and under his tutorage Nic took out the Western Australia State 10k title a few weeks ago setting a blistering time of 30:11 and beating the long term WA Athlete of choice Dr. Roberto Busi into second place by just over 10 seconds. Roberto has been the main man in WA for many years and this was a PB run for him , which considering he turned 40 recently is very impressive.
What I believe has set Nic apart from the many young talented and quick runners out there in WA is his ability to work with a great coach and follow instructions. Raf has big plans for Nic and Nic has an unwavering obedience that allows Raf to mould him to be the runner he believes he can be. Add in a work ethic that is just about as strong as imaginable and you have all the making of a future Australian champion, and then who knows.
As well as being a very talented runner Nic is just about the most humble person I know. Whenever I talk to Nic I always come away thinking that conversation was one sided with Nic listening and offering encouragement at all the right times and actually taking an interest in what I was saying. Maybe I’ll get Nic to spend some time with my Wife (That was a joke by the way…) Funnily enough the most talented runners are normally the most humble while the normal runners start blogs, that may not have come out as I hoped it would. Even I’m confused now and I wrote this paragraph. To sum it up Nic is talented, hard working and humble. These three attributes , together with a good coach, will ensure success. There you go, got there in the end.
So what can we take from Nic’s meteoric rise to eventual superstardom. One of Raf’s favourite quotes is ‘be your best’ and we can all live this manta if we choose to. The early mornings, late evenings, double up days when you’re fatigued or at the end of a threshold when your legs are screaming. These are times when you will be challenged and these are times when you need to step up and ‘be your best‘ . I’m not suggesting we’ll all ever run as fast as Nic but we can run to the best of our ability and leave nothing in the tank, that is what being your best is all about. Finding your limit and getting to a point where you feel you can’t take one more step, then taking one more step.
How do we measure our goals and set ourselves targets ? Through past experiences and achievable targets. Once we have our targets we then design a training plan to achieve these. This is when a coach can help but if you cannot find one for ,whatever reason, it is up to you to draw upon your experience or from a more experienced running friend. (We all have them.) Then set about putting in the hard yards to achieve your goals and ‘be your best. ‘ Targets can be finishing a certain race, achieving a certain time or just running a certain weekly distance. Each of us sets our own targets and with hard work and determination you will achieve them, who knows maybe next year you’ll be sitting behind Nic Harman running the WA State 10k feeling you have him in your sights, a bit like ‘Twinkle Toes’ in 2014, if you do you better be prepared for a battle……
Rob has totally encapsulated what makes us runners tick as we age. I have been lucky enough by putting in the extra hard yards and following my ‘Golden Rules’ (Remember those, if not there is a category for them on this blog) to be able to lay down some running times I thought beyond me. By looking forward to my best days I was achieving goals that seemed impossible a few years ago. Changing my training with the help of Raf from the Running Centre in 2015 ( http://therunningcentre.com.au/ ) had laid the foundation for 2016 and hopefully beyond. As Raf always use to say to me ‘age is just a number’. At the time my confidence was low and I took this onboard but didn’t really believe it totally. Now I am more convinced. I understand that eventually ‘Father Time’ will come calling and start to eat away at my times and I will be dragged kicking and screaming back to the pack , but with good training and hard work I will try my best to make it a slow transition.
As we age, as runners, I believe we have opportunities to achieve our ‘best days’. These may be by just working harder and smarter (by following my blog for example) or getting a qualified coach from an awesome running centre (see above) to give you new training ideas. Nutrition is another area I believe we can all probably improve on and I will be making a big effort next year as I give a sub 2:40 marathon time one more tilt in my 50th year on this wonderful planet. Also as we age I believe we are better equipped to handle the longer distances as marathons and ultra-marathons become more manageable. Ultra marathons also take away the need for pace and concentrate more on distance, another opportunity to shine as I also believe as we age we have a higher pain threshold. (This may have something to do with bringing up kids (in my case three wonderful Daughters) and all the challenges this presents, bless ’em ! )
So when it comes to your best days look forward, do not turn around and look behind you, there’s nothing there worth looking at…….
While initially dawdling along towards City Beach I did start to feel a little guilty knowing what I was going to reward myself with at the end of the run . (photo attached at the end of this post) To this end I thought I’d better at least run for a full hour and also make 14k. I was also wary of running the marathon less than 2 weeks ago so had to make sure I didn’t get too excited as the second week of recovery is the dangerous time when runners think all is good and step up too early. I put that last bit in italics for a reason, it needs to be digested and understood. Take it easy for 2 weeks, not just the first week post marathon.
So while I was dawdling along I concluded the best type of run for the occasion would be a progressive. As the names suggest you get progressively quicker each kilometre with the last few being the fastest. This has many benefits as I feel it allows you to warm up first and also you gradually increase the pace rather than shock the legs by hitting the turbo button with little warning. This to me is a lot easier on the legs compared to a threshold or tempo where you can find yourself running quickly on cold legs, a recipe for disaster. Another good point is you can start as slow as you like, I’d even encourage you to start real slow as it makes the progressive pace increase easier. No point exploding out of the blocks on a progressive run as it makes the whole experience null and void when you start to progress the wrong way half way through your session.
This morning I was perfectly primed for a good progressive and managed to gradually increase the pace each kilometre , the pace of course quickened after the turn around as I was heading back to my favourite cafe in the whole world with the best muffin combo on this planet. (And probably the solar system , though this is my opinion and cannot be substantiated.) I didn’t kill myself as I was wary of my two week rule (post marathon) so finished relatively fresh which allowed me to skip up the stairs to Yelo and claim my reward.
It seems I am not the only advocate of progressive running as Greg McMillan has written a great article also highlighting its benefits. He agrees with my points about being easier on the legs due to the slow start but also gives you 3 options and explains more about the stamina benefits. Personally I have only ran the increase pace each kilometre progressive but must admit to a few fast finishes as I’ve chased the young whip-snapper the T-train at the end of a long run, got to keep these young fella’s honest. The marathon pace finish to a long run is another favourite of mine but I’ll leave that to another post.
Greg McMillan wrote a great article on progressive running which is worth a read.
START SLOW – FINISH FAST: HOW THREE TYPES OF PROGRESSION RUNS BOOST YOUR FITNESS
Over the last few years, my athletes have benefited greatly from workouts called progression runs. In a progression run, you begin running at a slow, easy pace but finish at a fast pace. Not only will you find progression runs to be fun, but they are a great way to boost your fitness without any lasting fatigue. And, the benefits are the same no matter if you’re a 2:15 or a 4:15 marathoner.
Three Types of Progression Runs
While the idea of the progression run is simple – start slower, finish faster, I recommend that you begin with structured progression runs until you learn how to properly gauge your effort throughout the run. Below are the three structured progression runs that I have used successfully.
1) Thirds
The first type of progression run is called Thirds. As the name implies, you break your run into three equal parts or thirds. For the first third, you run at a relatively slow, comfortable pace. As you progress to the second third of the run, your pace will have gradually increased to your normal steady running pace. Over the last third of the run, you increase your speed so that you’re running a strong, comfortably hard pace. For many competitive runners this effort corresponds to somewhere around marathon race pace to as fast as half-marathon race pace and a heart rate between 80 and 90% of maximum. This strong running significantly improves your Stamina which raises the pace you can run before you begin to rapidly accumulate lactic acid.
For your first thirds progression run, choose a 45-minute easy run. Run the first 15 minutes slowly, the second 15 minutes at your normal pace and finish the last 15 minutes at a strong pace. While I break the run into thirds, your pace doesn’t radically change after each third. Instead, it is a gradual but steady increase across the run. After getting your feet wet with this first thirds run, you can adapt the concept to any duration/distance.
It’s important to note that the pace of the final third is NOT all-out running. An appropriate pace for the last third is approximately Steady State or Tempo pace.* Could you run faster at the end? Of course! But that’s not the goal of this particular progression run. In fact, if you run too hard in the last third, the workout becomes more like a race, which causes too much fatigue for the purposes of a progression run.
It’s likely that on some of your runs, you already do a thirds progression run without even trying. When you are fully recovered from previous workouts, the body seems to just naturally progress to a faster pace as the run goes along. And please note that I suggest you do this on an ‘easy run’ day not a ‘recovery run’ day.** For all but a select few elite athletes, progression runs should not be used on days when you are recovering from a previous workout or race.
Lastly, I find a thirds progression run to be an especially beneficial workout for experienced marathon runners – runners who can handle an additional up-tempo day in addition to their other key workouts and long run. The most important caveat, however, is that you must not push too hard in the last third. Strive for a medium-hard pace (around your Steady State Pace).
2) DUSA
The second type of progression run I call DUSA – after the Discovery USA program where we did a lot of this type of running. To perform a DUSA progression run, run for 75-90% of your total run at a steady, easy pace. Then, as you approach the final 15-25% of the run, you really pick up the pace. For competitive runners this means half-marathon to 10K race pace with a fast finish the last quarter mile. It’s exhilarating! You can then jog or walk for five minutes to cool-down. DUSA’s are not a race but almost feel like one, and you’ll likely find that your heart rate goes to over 90% of maximum by the finish.
For many runners, I assign this DUSA progression run as part of a 50- to 60-minute run where they run easily for 40 to 50 minutes then “progress” to a strong pace for the last five to 15 minutes. With my elite marathoners, I assign DUSA progression runs of up to 90 minutes in length and with up to 15 to 25 minutes fast. But, by simply using the idea of running the last 15-25% of your run at a faster pace, you can adapt this progression run to whatever duration or distance you run.
Compared to the thirds progression run, a DUSA involves a slightly faster pace for a slightly shorter amount of time and provides a little different stimulus to the body.
You’ll be surprised at how fun a DUSA workout is and that it really doesn’t take much out of you. I insert it into an athlete’s program where I want to make sure the athlete gets some quality running but can’t afford a long recovery time after the workout. Again, the idea is that we get a few more minutes of Stamina training integrated into the training week but that none of these fast portions are intense enough or last long enough to cause any lasting fatigue. You should not feel any effects of the DUSA progression run on your next run. If you do, you are probably pushing too hard in the faster portion. You may also want to change where you insert them into your program. Consider including more recovery runs before or after your progression runs.
3) Super Fast Finish
The final type of progression run is one of my personal favorites and was utilized by Paul Tergat in his build-up to the Berlin Marathon where he set the world marathon record of 2:04:55. For this workout, the name says it all. You run a normal steady run but run super fast in the last three to six minutes of the run. When I say super fast, I mean super fast. Pretty much like a 5K race to the finish. Like the DUSA workout above, these runs are exhilarating yet don’t require a long recovery. They are fast enough to really stimulate your Speed and Sprinting ability (muscle recruitment, coordination, mental focus and lactic acid tolerance) but short enough (three to six minutes) that you will feel no lasting effect on your next run. That said, you must be accustomed to fast running before trying to run asuper fast finish progression run otherwise you will likely be sore from the speed.
We did a lot of these when I was in high school. We would run our normal easy run pace but as we approached the last half mile before getting back to campus, we would begin to push very hard. It’s probably even fair to say we raced each other to the finish line. Our thought was that this super fast finish established a habit out of finishing fast so that when it came to a race, no other team would be able to finish as fast as we could. It would just be automatic that we would run hard at the end. As warned in the previous progression runs, we did not do this on our key recovery days. We ran it on a day where we were completely recovered.
How Progression Runs Benefit You
While the above told you the “how’s” of progression runs, I want to also tell you the “why’s” so that you can be smart if you integrate this type of training into your program. I find that progression runs are effective for three primary reasons. First, we know that warming up the muscles by starting out slowly not only decreases your risk of injury but “primes” the physiological pathways that will be used in faster running. If you push too hard before the appropriate energy delivery systems are ready for the effort, then you will stress the anaerobic systems; not what we’re after in our normal, everyday runs. In fact, going anaerobic (or more correctly, building up too much lactic acid) can even inhibit the development of your aerobic system so make sure that if the purpose of your run is to develop your aerobic system, you don’t start the run too fast.
Second (and I think this is most important), progression runs allow you, across your training cycle, to increase the volume of faster, stamina-type training. For example, if you include a couple of 60-minute progression runs that include 10 minutes at a fast pace in your program each week, you will add an additional 20 minutes of stamina training to your program. Across your training cycle, this additional stamina training results in a much fitter athlete.
Third, this increase in the volume of stamina training comes at a very small price. Correctly using progression runs results in very little fatigue compared with normal running. In fact, my experience has been that the athletes who most often suffer from overtraining, injury, undue fatigue and poor racing are those who push too hard, too soon and for too long in their runs, particularly their easy and recovery runs. Progression runs allow you to insert fast running into your training runs (feeding your need for speed) but in a way from which you can easily recover.
How to Integrate Progression Runs into Your Training
As important as it is to understand the why’s and how’s of progression runs, it’s more important to know how to safely and effectively incorporate them into your training. I recommend that near the end of your Lydiard-style base phase you first add one progression run into your weekly schedule with ample recovery time leading up to and after the progression run day. In other words, don’t do a progression run on the day after your long run. Once more accustomed to progression running, then you can begin to include more in your weekly schedule based on your experience level, training frequency and training phase.
One note: just because progression runs are beneficial, this doesn’t mean that “all” of your runs should be progressions. Progression runs are just one component of a well-balanced training program and can be used to temper any tendencies to start runs too fast. They also add some (often much needed) variety to runs, which keeps things fun. The number of progression runs that you can tolerate each week is dependent on your experience level and ability to tolerate training. If you run three to four times per week, you may only run a progression run every other week – the other days being devoted to other types of training. A pro runner who runs ten to 13 times per week, however, may run two to six progression runs per week, mostly DUSA and super fast finish workouts. Like all training, you must start conservatively and see how your body reacts to progression run workouts. With this information, you can find the optimum training routine that works for you.
Final Thoughts
The next time you are in a relaxed training phase, try incorporating progression runs into your program. The workouts not only add variety and make training fun, but significantly boost your fitness without a lengthy recovery. Used as part of a smart, overall approach to training that includes building an endurance base, gaining strength through stamina training, adding speed and working on your finishing sprint, progression runs will give your fitness a boost.
This is the last photo of my Yelo muffin this week I promise, but I must warn you it is a beauty. The muffins at Yelo really are special. ( http://www.yelocornerstore.com.au )
As I said in an earlier post I actually turn that quote around as in my experience I got to bed tired and wake up really tired. Maybe that’s why I’m not an international athlete ? This morning was no exception, at 4:50am I was in no mood to run my go-to 10k ‘old faithful’ for the 170th time (thanks Strava https://www.strava.com/activities/776584306 ) My old friend fatigue had come to visit and I could feel the legs were none too impressed as I set off on my morning 10k. As with most morning runs I soon got into the groove and plodded along enjoying the morning ambience and reveling in the sunrise as I cruised through Star Swamp. When I finally finished I had sneaked under 5min/k average for the distance and even raised my VO2 score , so all-in-all a good result.
Walking to work, after a quick coffee stop at my favourite café, I climbed my indicator stairs to get a feel of how my legs were feeling. The stair test is a good test as if you are fatigued you will feel it as you ascend, especially if you go two at a time. This morning I could feel climbing the stairs was a challenge and again the legs were complaining from the start. Fatigue had come calling.
The second week after a marathon you are still in recovery mode so I am not surprised I am feeling fatigued, I would be more worried if I wasn’t as this would mean I could have run faster. (Trust me, I could not have run faster at the World Masters 10 days ago.) So fatigue in this case is a good thing, it just needs to be managed. By managed I mean as an indicator it is telling me to keep on doing what I’m doing, which is recovery pace only. I’ll feel better when I run lunch time (I can’t not run twice a day, that would be silly.) and I actually improve throughout the day. That’s why I turn Brendan Foster’s quote around.
This brings me to the main reason for this post. With fatigue being more prevalent for me at the start of the day I know to make this run the easiest. My lunch time run I know I’ll feel better so can use this one for any harder workouts. Other people feel differently (International athletes apparently?) and would go harder in the mornings. As with all things running it is a personal thing. I sometimes wonder why I wrote this blog as I am sharing things that work for me but you need to be aware these are my personal findings, as long as you realise that and adjust for your training all is good. I’ve said before most of the topics I discuss are all common sense, I don’t pertain to be a exercise guru, just a runner who loves running and has had some success (at my low level) who also enjoys typing.
As with all things I discuss I have added an article to help or support my ramblings and surprise surprise its my old mate coach Jeff from Runners Connect.
Why Fatigue is a Necessary Part of Training and How to Manage It
Training is like trying to walk a tight rope. You need to balance putting in grueling workouts and mileage with the ability to let your body recover. Favor one aspect too heavily and you’ll either have a poor performance from lack of training or get injured and overtrained from doing too much.
That’s why learning how to manage fatigue, and understanding the role it plays in endurance training, is critical to improving as a runner. In this article, we’re going to outline why a certain amount of fatigue is necessary to improve as a runner, how to strategically implement it, and how to find the right balance.
Why fatigue is necessary
The basis for all training theory is the what we call the workout and recovery process. Running first breaks down your muscle fibers. The harder you run, the more muscle fibers you damage. Your body then works to rebuild these damaged muscle fibers and if the recovery process goes well, these muscle fibers are repaired stronger than before. That’s how you become faster and stronger through training.
But, as you may realize, it’s nearly impossible to fully recover from a workout in 24 hours. It might be possible following a very easy day of running, but any type of speed, tempo or long run is going to require anywhere from 2 to 14 days to fully absorb and recover (here’s a breakdown of what research says about how long it takes to recover from different workout types).
That means, unless you want to only run two or three times per week, training while fatigued is a necessary part of training; especially since we know slow, easy mileage is the best way to build aerobic endurance and is the foundation for running performance. The trick is finding that balance between running enough miles to build you aerobic capacity without overdoing the fatigue.
Herein lies the “art” of training.
However, there is also a way that we can utilize this fatigue to make your training more effective.
How to utilize fatigue to run faster
In training vernacular, coaches use a term called “accumulated fatigue”. Basically, this theory posits that fatigue from one workout accumulates and transfers to the next run so that you’re always starting a workout or a long run a little tired from your previous training.
This is important for longer distance races like the marathon because it’s nearly impossible to run the full distance of the race in daily training. Furthermore, if you were to start every workout fully recovered and fresh, it would be difficult to simulate how your body feels late into a race.
As such, we can strategically implement the theory of accumulated fatigue to better target the specific demands of your race.
For example, during marathon training, one of my favorite methods for introducing accumulated fatigue is to buttress the long run against a shorter, but steady paced run the day before. As an illustration, you would run six miles at marathon pace on the Saturday before your Sunday long run. Because of the harder running on Saturday, you start Sunday’s long run not at zero miles, but rather at six or eight miles, since that is the level of fatigue and glycogen depletion your body is carrying over from the previous run.
You can even apply this theory to 5k training. Using what we know about muscle fibers and the recruitment and fatigue ladder, I often have athletes run a short, explosive hill workout (something like 9 x 60 second hills at 5k pace) two days before a 5k specific workout (12 x 400 at 5k pace with 60 second quick jog rest). The hill session fatigues and depletes the fast twitch muscle fibers so that during the 5k specific work, your intermediary Type IIa muscle fibers (the ones primarily responsible for running at 5k pace) have to handle more work and thus are more specifically targeted.
How to find the right balance
Training would be much easier – and runners much happier – if you could just train hard and fatigued all the time. But, you can’t simply continue to accumulate fatigue and run these types of workouts all the time (although some runners certainly do try). There needs to be a balance.
- First, try to keep the specific accumulated fatigue workouts to once every two weeks and only schedule them during the race-specific portion of your training schedule. This ensures that you don’t overdo it and that you don’t get burnt out long-term.
- Be sure to keep your easy runs slow. One of the most common mistakes runners make is running their easy day mileage too fast. This hinders your ability to recover and doesn’t provide any additional aerobic benefit. Research has shown that the most optimal aerobic pace for an easy run is about 65 percent of 5k pace. For a 20-minute 5k runner (6:25 pace for 5k – 7:20 pace marathoner), this would mean about 8:40 per mile on easy days.
- Finally, don’t be afraid to take a down or rest week every five to six weeks where you reduce mileage by 65 to 75 percent and reduce the intensity of your workouts. These down weeks help you fully recover from and absorb previous weeks and months of training so that fatigue doesn’t build-up too much.
Hopefully, this lesson on fatigue and how you manage it will help you train more intelligently for your upcoming races.
Footnote : Managed a 10k run in Kings Park over some hilly terrain and trails lunch time. Felt a lot better than this morning as expected so will look forward to the alarm tomorrow morning as I’m running with my friend Mark Lee who is a lot quicker than me and more of a short distance specialist. Only saving grace is we meet at Yelo so the obligatory coffee and muffin will be dangled as reward for the beating he’ll probably give me. On the downside I think it’s my turn to pay…
This beaut little ultra , my words this time, is one of many ultra marathons popping up in WA at the moment. All started by runners who love the tight knit ultra community and the characters it contains. Ultra and trail runners are ,for the most part, normally like-minded people working toward the greater good of this planet we spend our time destroying. They tend to work off the grid and their time on the trail is them reconnecting with nature and the very basic urge to just run , self supported , for a long time. Pushing themselves to the limits of their ability with the encouragement and friendship of fellow runners, all sharing the wonderful experience of just running in the most beautiful places untouched by man and all his vices.
The best thing about the ultra and trail community is without doubt the comradery amongst the runners. These guys genuinely care for each other and the environment. Probably because they get to experience the best of it and want to keep it pristine. Whatever the reason their cause is just and this adds to the whole feeling of enjoyment they experience when they ‘do their thing‘. Now I’m not suggesting we all ‘run to the hills’ (that would make a great song title..) but once in a while the odd foray to dance with Mother Nature is certainly good for the soul.
Another great addition to the ultra calendar is the ADU, Australia Day Ultra ran by my good friend Ron Mcglinn, in Ron’s words… ( http://australiadayultra.com )
Welcome
After being drawn to the beauty of this area, and running along this stretch of coast in and around the Leschenault Peninsula over many years, I have have felt drawn to share this beautiful area with other like minded running enthusiasts. I have looked for a slot in the Ultra running and Marathon calendar where there was very little happening for an opportunity to open this beautiful gem up to the running community.
One slot that did not seem to interfere with any other major events was the weekend of Australia Day …………….the dates may change slightly each year, but hey let’s just call it the Australia Day Ultra !
The course is mapped out as a 12.5 km out and back ( 2 x laps for 25km, 4 x laps for 50km and 8 x laps for 100km + 6km Kids Event) along the Australind Foreshore, taking in the scenic Cathedral drive through the paperbark walk. ( This was the old Bunbury road once apon a lifetime). There will be an aid station at each end of the course (6.25km) apart along with a self serve water station at the 3km mark so there would be no need to carry water or supplies other than the mandatory gear. There are amenities at the Australind end with decent parking a service station and shops. Toilet blocks and playgrounds are located at the Start/Finish line and at the 2 km mark ( Fees Field). There are no significant road crossing and the foot traffic will be separated from vehicle traffic, though you can park on the side of the track all along the length of the proposed course.
We are set for a Midnight start time for the 100 km, 3 am start for the 50 km, 6 am start for the 25 km, and a 9am start for the Kiddies 6km run to beat the heat!
This is going to be Very Flat and Very Fast, the perfect PB course.
This is AURA Approved and we offer discounts on the entry fee for AURA members. This is a certified course, so records will be up for the taking for those willing to push themselves that little bit harder.
Hope to see you out there.
This one is special to me as I saved Ron’s life once , the first time I met him actually. We were doing a recon run for the 6 inch ultra (see below) and we set of as a group and ran the whole 46k point to point, had lunch and then drove back to the start to pick up our cars. Ron has set off by himself and we met him on his way back about 15k from the cars. Anyhow we carried on another 30k , had lunch at the Dwellingup Pub (an experience in itself I can tell you.) and drove back to the start to see his car still parked, with no sign of Ron. Being totally unprepared we didn’t have his phone number and after a frantic call to Dave Kennedy, who also didn’t have his phone number, we started up Goldmine hill in my Prado. When we got to the top we saw a disshelfed Ron walking towards us. He had got lost and wondered about ‘bush’ for 3-4 hours totally lost. There was tall stories of looking for fish in brooks and Crocodile Dundee like encounters with nature. Anyway, to this day whenever we meet I remind him how I saved his life the first time he met.
Ron helped me drop down from the 100k to the 50k last year at this event which really is special at you start at 3am so the first 2 hours are in the dark and last year was a full moon. (I wonder how Ron arranged that? It’s the little things these Race Directors do that make all the difference…. ) Which was lucky for me as my ‘I don’t need a head torch I’ll run with the lead group’ plan backfired when I got dropped quicker than a Hilary Clinton victory speech and found myself alone in the dark. Lesson learnt for next year, don’t get dropped !
Last ultra-trail marathon I’m going to talk about in this post is the infamous 6 inch ultra marathon where I pit myself against the heat, hills and trails of the Munda biddi track. This ultra started 12 years ago as a fatass (free entry) but has morphed into a 350 runner sell out and it is one of the highlights of the year to run this with good friends. ( http://www.6inchtrailmarathon.com/?page_id=92 ) I’ve mentioned it before but it is well worth running this bad boy if you are ever in WA around the last Sunday before Christmas. Although I treat is as more of a long run with a bib on I still try and run sub 4 hours , which I have done 5 times out of 7. The difficulty of the course is obvious from this as it’s only 3-4k’s longer than a normal marathon but takes me over an hour longer, trail running is hard work!! I’ve attached a great finishing shot taken a few years ago which sums up the experience…
So from midnight tonight for the 12 hour race, if you’re anywhere near Yellagonga Regional Park, Ocean Reef Rd, Woodvale, I reckon you get down there and watch some seriously great runners doing their thing around a beaut 2.5km track, again and again and again………I’m assuming the 6hr will start at 6am and the 3hr at 9am so they all finish at midday. (seems logical anyway ? Check the website to confirm because these ultra/trail runners aren’t one to conform to what we would expect, otherwise they be concrete junkies like me !)
Every time I see the sunrise I think of all the people asleep in bed who just get up , crawl to work in a zombie like state and never get to experience the ‘sunrise that could cleanse the soul‘ that I experience almost daily. These same people look at me with disgust when I tell them what time I rose and embraced the day, explaining that I’m running in the middle of the night. Maybe their night not mine. On a good day I get to experience the sunset over the ocean if I can get to the bike path in time. On many times I’ve ran with the sunrise in the morning and finished the day racing the sunset. How good is that ? I’ll tell you , bloody good.
As well as experiencing the sunrise you normally get to run through your local park alone or experience the city waking with very little traffic, well I do in Perth, it’s probably different in major cities but it’ll be quieter anyhow. Th early morning really is a magical time experienced by the few and that’s the way we like it. Living in Perth we are blessed with such a runner friendly climate. Nine months of the year it’s just about prefect all day and for the three summer months, where the temperature can get brutal, you take solace in the early morning when the temperature is kinder. I then bring out the bike and cycle to and from work after my morning run as this is great cardio (I’m an old fashioned cyclist who actually pedals. With the number of motorised or electric bikes on the bike paths actually meeting ‘normal’ cyclists is rare. When did it become the norm to ‘cycle’ to work on an electric bike without actually doing anything ? The world has gone crazy people with the same people then ‘clip-clopping’ into the local cafe and sipping their frothy light frappacinos’s cacooned in lycra. ) I have been known to say the odd derogatory remark about cycling but as a means of commuting in the Summer heat there really is nothing better. As for the lycra and coffee addiction, I can put up with it. Actually any excuse to drink good coffee should be embraced anyway. The lycra and headscarf, testing but after a while you get use to it and before long you’re ‘clip-clopping’ into cafes with your cycling gear fitting right in. (Although I’ve never drank a soya, light, frothy frappaccino , yet ?)
So what was the point of this post. I do seem to have ‘dribbled ‘on for longer than normal. The point is get up early and go and enjoy the sunrise and then run late and experience the sunset. They are both worth the effort and who knows if you running around King’s Park in Perth one morning you may end up in a ‘Paul Harrison classic’. (see below)
I attached a great photo of the sunrise in Perth take by one of my favourite photographers Paul Harrison, a very talented man.