As I come to the end of this intense block of training I must admit to looking forward to the odd rest day. For the last 12 weeks I think I’ve had 3 days of not running. One was after the City to Surf marathon (call me weak!) and the other two was my attempt at a taper for the Fremantle half. On top of that I’ve been running twice a day for the most part and have ran 14 times a week on a number of occasion recently.

This intense training is working though as I’ve ran a 5k, 10k and half PB in that time, something I considered beyond me as I move into my 5th decade. (does that sound better or worse than 50?)  My mate Jon , I mention him a lot, has started to compare me to Thelma and Louise in the cliff top scene where they are about to drive off the edge. Always the optimist is Jon. He feels that with the intensity and distance of this training block the only output is the ‘I’ word. (injury for the less informed) He’s probably got a good point and I’m not saying that won’t happen.

So many runners give it away because of the constant stream of injuries. They can occur when you least expect them. My friend Mike got second degree burns when he was getting a massage and they put a heat pack on his calf. He was asked to call out if it got too hot but in typical ‘man mode’ Mike just lay there while his skin started to burn. He did admit it was a tad uncomfortable afterwards. another one of friend Gareth often says running is something he does between injuries. I’ve mentioned that before in a post but it’s worth repeating.

So will a rest day cure all these ills and save you from the ‘I’ word, it probably won’t do any harm. I personally prefer a recovery run to complete rest because I still get to run. I must admit though todays second run was into a stiff headwind and I was glad to finish. It didn’t feel like a recovery run I had planned, I was just plain knackered  at the end.  In this situation I am a big believer in listening to your body, if you have ‘niggles’ be careful. These can easily turn into ‘strain’, ‘fractures’ or even ‘breaks’. This means more time out of the game so sometimes doing nothing is the best thing to do, as well as a trip to your local health care professional for some advice and/or remedial work. Today I was physically tired but the legs feel ok, no niggles to speak off, so tomorrow it’ll probably be back up at 5am for my pre-work 10k and then something light and easy for lunch, maybe a 12k trail loop in Kings Park. You need to remember, I’m getting on, I’ll have plenty of time to rest in my box…..

As you’ll know from previous posts I am a Strava ( www.strava.com ) junkie and need to record every run. In fact I reckon this year I’ve ran over 340 times, for 4,471km’s (thanks Strava) and only once did I not record it when my battery died. I was ‘mad as a cut snake’ when that happened and did not enjoy the run at all.  How did this happen ? I’m not saying this is a bad thing as I love recounting previous runs and the way Garmin keeps track of EVERYTHING allows some good data analysis. (if that floats your boat of course?)

There are better software apps available however (Training peaks is one) as I still feel Strava is more cycling focused, and that hurts but for what I need it does the job. I even pay for the premium service which really adds little value but it is the one and only app I use daily,  so I feel I should contribute. Probably the best $90 I spend really given the amount of time I spend using it.

There is a downside to the Garmin and Strava world of course, you lose the ability to surprise yourself and run a massive PB or a time you thought beyond you. These days , thanks to blogs like this I suppose, you are taught to ‘trust your training’ but also set realistic and achievable goals. This is mainly to protect you from sprinting the first 10k of a marathon, because you can, and crawling home a broken runner who never returns to the game. In the Garmin world you are reminded every kilometre of your current pace, average pace, time, distance, temperature, heart rate, direction and probably the average rainfall of the Amazon rainforest in April, with the aid of widgets you can now download onto the watch.  What this does do is restrict you to a predetermined finishing time as you will only break free of the chains you have set yourself when you know you will not implode. This may be from 35k in the marathon or 17k in a half. A distance when you know your training has done the job and you can just ‘go for it with gay abandon’. Imagine though that the race was the race of your life and everything had come together so much better than you could have ever imagined. You were on track for a 20 minute PB if you ditched the watch and just ran on feel.

This goes against most coaches and 90%+ of the running community. You need realistic goals to protect yourself but these goals eventually become chains that restrict you to a certain finish time. Are the days of massive PB’s then gone ? I would say for the experienced runner they probably are. I have lowered my marathon time from high 3hour range to the high 2hr range in 40 marathons. Each time chipping away at a previous PB as I work harder and run more but also become a more experienced runner who has become accustomed  to the marathon distance. In those 40 marathons I have only hit the wall twice, on my first marathon and marathon number 37. Both for good reasons, the other 38 marathons have been ran, give or take 5-10 minutes, to a time I had targeted pre-race. Was there the opportunity somewhere in those 38 marathons to run a ‘fantastic time’ and achieve a quantum leap in my marathon time. We’ll never know.

I did run one marathon in 2010 without a watch, my battery had died on the line and I ran a 3hrs3minutes when I was in sub 3 pace. From the moment my watch died on the line my race was over. Mentally finished, the opportunity to run on feel vanished with my confidence. After this I ran with two watches for many marathons and have only just recently started to trust one Garmin.

So have the surprise element been taken away in the technology focused, GPS world we live in. I’m afraid so. Would I have it any other way, hell no, pass me my iPhone and no one gets hurt……

 

I ran this morning with my good friend Mark Lee, who is considerably faster than me. It was meant to be a recovery run but as we set off at quicker than 4:30min/k I knew I was in for a ‘fast recovery’. Whenever I run with Mark it is a challenge for two reasons, first he runs fast all the time and second his banter is as quick and you need to be switched on to keep up on both counts. ! Mark has his own Football Coaching business, is 20 years my junior and fit as a ‘butchers dog’. He is so passionate about everything he does and it is always a pleasure, as well as a challenge, to run with him. This morning I met him outside Yelo at 5:15am as we (well I) had decided that after our ‘recovery run’ we’d reward ourselves with the best muffin and coffee in the Southern Hemisphere. (Probably both hemispheres but I know I’d upset too many Italians)

Anyway as expected the 10k was quick and the banter constant. (No one told me they moved Valencia to Spain, it was Italian last time I looked. Geography not being my strong point, while we were discussing Phil Neville’s sacking as the head coach of Valencia. ) When we eventually finished the average had dropped to 4:06min/k, so much for recovery. We’d got back to Yelo 25 minutes before it even opened so a proper 4k recovery was called for.

So the point of this post is to find a runner who is faster than you and go and try and keep up. Of course it will be difficult but remember that ‘hard work’ I talked about yesterday, well this is part of that. You have a choice to run with runners who do not push you or step up a ‘pond’ or two and test yourself. This being said distance and time on legs will allow you to improve in your current ‘pond.’ That’s the good thing about running; there are many ways to move ‘ponds’. You can use the time on feet method, which is the slow and steady rise, or throw in some pace and distance and you’ll be hopping between ‘ponds’ like a frog who eaten an extra hot chilli-pepper. The choice is yours.

Lately there have been many comments about my new found form but with all things running there really is no secret to a winning formula. It really is just hard work. You can sugar coat it with different training methods, diet changes or weight loss but truth be told it all comes down to hard work. I’ll say it one more time so you don’t miss the point, hard work.

There are people who will always quote the ‘work smarter, not harder’ saying at you but with running the work smarter option will not get the same results. I’ve read books on ‘run less, run faster’ as well as books saying ‘run slower to run faster’. Sometimes you feel these authors are just bucking the trend and putting new ideas out there to sell more copies of their books. I mean who’s going to buy a book that says ‘Running is the most honest sport in the world, you get out what you put in’, it really is that easy.

Obviously if you work hard AND work smarter you will see better results so all you coaches out there, relax, you still have a role to play but relying on coaches alone without putting in the hard yards accomplishes nothing. I have pushed adding time on legs and distance in the last few weeks so this will be the last post on the subject and I’ll start to run though my golden rules for marathon success.

This morning when I awoke at 5am I was so tired and that dragged myself out of bed and was 50/50 when faced with putting on my running gear. I am always reminded of a famous Brendan Foster quote

“All top international athletes wake up in the morning feeling tired and go to bed feeling very tired.”

I actually normally reverse that and wake up really tired but normally go to bed just tired.

Steve Ovett backs up my statement about running being an honest sport but also puts a positive point to counter the initial findings.

“You find out a lot about yourself through athletics. If you’re cut out to be a winner or a failure or a quitter, athletics will bring it out of you. You’re always stripping yourself down to the bones of your personality. And sometimes you just get a glimpse of the kind of talent you’ve been given. Sometimes I run and I don’t even feel the effort of running. I don’t even feel the ground. I’m just drifting. Incredible feeling. All the agony and frustration, they’re all justified by one moment like that.”

I agree with Steve, sometimes when you run you really do feel like you are floating and you can just enjoy the changing scenery as you glide along. I must admit this doesn’t happen very often as remember the hard work bit I mentioned earlier, that can scupper these feeling of running euphoria. When it happens though enjoy it because it is what we all train for and maybe this is the ‘runners high’ we all talk about but seldom experience.

On my second run for the day, a pleasant 14k trail chasing run in Kings Park, my mind wandered to why my I have been improving this year. As I mentioned in my previous post I put a lot of it down to a new training regime, the double up days but also I missed out another important factor, weight.

I am currently 69kg which ,for someone who is just shy of 6foot, is pretty ‘light’. This is 2-3kg less than my previous running weight and I feel this has been another factor in my current ‘second coming’. On my lunchtime run I started to think about the current African domination of the marathon distance and I am convinced a large part of this is weight, or in their case, lack off.

The last real marathon runner I would consider a ‘normal’ weight would have to be Robert de Costella. An Australian icon he held the World Record from December 1981 to October 1984. He also won Boston, Rotterdam and Fukouka marathons, and had a marathon PB time of 2:07:51. All this while weighing in at 65kg, on a 5ft11inch frame. In todays professional marathon running world he’d be obese.

I have been lucky enough to meet ‘Deeks’ on a number of occasions and he really is an oracle of knowledge on all things running and always willing to share his experiences and insights.

Another reason for selecting Deeks is he did suffer with injuries as he was a big advocate of the distance training and unfortunately broke down on a number of occasions. I would probably put this down to his slightly heavier frame than the average professional marathon runner and nearly 10k+ heavier than the Africans who dominate today.

In 1990, the average top-100 guy marathon runner weighed 59.6 kg (131.4 lbs); in 2011, he weighed 56.2 kg (123.9 lbs). That’s a big drop. They also got shorter, from 1.73 m (5′ 8.1″) to 1.70 m (5′ 6.9″). The drop in weight isn’t entirely explained by the drop in height, as their BMI also decreased from 19.83 to 19.42. Of course, it’s important to note that there was a wide range of values represented, with BMIs reportedly from 15.78 (a value that again makes me wonder about the accuracy of the data) to 23.05.

There is no way Deeks could compete against another professional athlete giving away 10kg.  Makes my 69kg look obscene. Must mention that to my Wife who continually complains I’m a ‘bag of bones’, perfectly formed marathon runner is how i see it.

Anyway back to my point. I’ve lost 2-3kgs, I’m training more intelligently and I’m training more; add in the improved diet with less sugar and it all adds up to PB’s. Simple really.

To prove my point I’ve attached a photo of me next to the winner of the Melbourne Marathon in 2012., Jonathan Kipchirchir Chesooi.  I look huge, I’d be probably nearly 20k heavier than Jonathan, easily accounts for the 30 minutes time difference. Maybe they should do an age adjusted and weight adjusted marathon time. I’d be world champion.

 

 

 

 

I was a firm believer in the 7 year PB rule that states whenever you took up running seriously you have 7 years of PB’s before you’d plateau and then start slowing down. This would obviously be a smaller window if you took up running really late of course. For me I would say in 2008 I started running ‘properly’ when I took on the Comrades ultra-marathon in South Africa. Before I had run a few marathons but no real consistency or long term strategy. From 2008 to 2013 I was pretty consistent in lowering my PB’s in all distances and had that luxury of knowing that nearly every time I put on a race number I would lower my PB time. This is a wonderful time for a runner as each race is a challenge and the reward of another PB makes all the training and hard work seem so worth it.

In 2014 I was coming off a great previous year and training harder than ever and was confident I was going to break the elusive 2:40 for the marathon. The previous year I had run a 2:41.xx twice and felt it was only a matter of time before I improved. My first marathon of 2014 was the Bunbury Marathon which I had won the year before. I was running great and confidence was high. Unfortunately the wheels fell off, I was racing in a group of four and setting the pace for the first 10k when I just mentally gave up. I was walking though the drink station at 14k and the second half of the race was a ‘slog’. I managed to stagger home in 2:54 in a race that I was in 2:40 form. After this my running stagnated and two more attempts at a sub 2:40 both resulted in failures. These failures in the marathons also then affected my shorter distances and before long I had given up on ever achieving the feeling if a PB.

Funnily enough when the time came I was actually more than happy to move on from my PB chasing stage of my running career to one that was more concerned with not slowing down too much, too quickly. The pressure of chasing the sub 2:40 was off and I could actually start just enjoying running for the pure love of running. I gave my 2:40 one more assault with the help of a coach, who did a great job rebuilding the way I trained but ultimately a possible stress fracture put an end to my last sub 2:40 attempt in the middle of 2015.

So fast forward to 2016 and with the pressure off and the lessons learnt from Raf at the Running Centre I start setting the challenges for the year. I decide to concentrate on shorter distances reasoning that there may be the chance of a PB as with Raf’s training I realised I had some speed left in the legs. Working with Dan Macey, a friend and ‘wanna-be’ coach, I set about chasing the 5k 16:40 time we had both talked about over the last few years. Running a few Park Runs ( www.parkrun.com.au) I managed to achieve this goal and then set about the 10k dream time of a sub 34minutes. (My PB was 35 minutes dead) I had not run a 10k for nearly 2 years so set about entering as many as possible. After a few false starts I managed to run 34:18 just recently in my sixth 10k of the year. So all of a sudden I was hitting PB’s again after assuming that stage of my running career was over in 2013.

What has changed since 2013 ? Changing the way I trained in 2015 with Raf was the foundation and he always said you would see the improvement but it would take time. What were the main things Raf taught me? Add distance was probably the main point but also vary your training. I was running 4min/k all the time pre-2013 and although it had served me well up to then its benefits certainly had plateaued. Adding in tempos, thresholds, recovery and fartleks reinvigorated my training schedule and success soon followed.

In the latter half of 2016, since a good Perth Marathon, I have added double up days daily and this has been the icing on the cake so to speak. With distance and the variation in training as the foundation for the improvement the double up days has been the final piece in the jigsaw. It has, in my view, added the stamina and cardio fitness boost that has enabled me to run faster but also maintain that pace through the race distance whereas in the past I would drop off.

So it looks like 2013 wasn’t the final curtain on the PB play, there are a few more acts still to come before the curtain comes down. Of course it means more training, more pain and more suffering but if it was easy everybody would be doing it. In the last Olympics you just need to look at Mo Farah who went back-to-back gold in the 5000m and 10000m and Usain Bolt who went one better with three gold medal performances at three separate Olympics. These guys have been at their best for many years so you can maintain your peak if you keep putting in the hard yards. It’s not rocket science…..

A big win this morning for the blog site. An email from Anuj Agarwal from ( http://blog.feedspot.com/running-blogs/ ) Feedspot.com informs me I made the top100 running blog list. Entering at number 54. Not bad for a blog that only started 2 weeks ago. Being the competitive animal I am I will be doing my best to rise to the top of the list. It may take some time but who really needs sleep and food; one or the other will do surely.

My blog did get a boost yesterday as due to tapering I was free to scour the world via Facebook and submit as many posts as possible to drum up followers to my site. (currently only 25 subscribers, c’mon people, subscribe and you get a daily dose of ‘bk’ wisdom) I may have to add anther category for blog related activities, rather than running. Note to self : runner first, blogger second. When that changes things can go downhill very fast…..I need to be more like RunHelenRun who only posts once a month (and she’s above me !)

Only downside to drumming up blog business is you visit all these wonderful sites on the internet showing amazing scenery and discovering new races. Couple this with the inability to run due to tapering and it’s a recipe for disaster. Luckily no text from Mark yet so confidence is high I can survive one more day of no running.

 

 

Looking at my training diary over the last 8 years I always take 48 hours off pre-racing (bar last week of course when Mark texted me and we ran a relaxed 10k the day before?) I have decided to go back to this strategy which has worked so well in the past. I must admit to being a tad concerned that last year I ran a good 10k pre-Fremantle but paid the price on race day, I certainly ran 1-2 minutes slower than planned. It will be interesting to see if the increased workload of the last few months has allowed me to race, train and recover quicker than previous years.

Good start to my 48 hours of no running, pre Fremantle half. Managed to not put my running gear in my work backpack and not go for an early morning run. So worst case scenario I can only run once today, after work. Small steps, or in this instance no steps !

I’m not sure how I got to this state of affairs as in previous years I always looked forward to a few days off pre-racing. When I first started racing marathons I would always give myself 3 weeks off, much to my friend Jon’s disgust. In the last few years this has dropped to a 2 week taper using the 80% and then 20% rule. I.e. 80% of normal training load two weeks out and then 20% on the week of the marathon. I would always keep up the intensity for the 2 week pre-marathon workouts but in the week of the marathon it was (and still is) only 2 * 10k at a very relaxed pace, no intensity. Taper time is to be embraced in my view. The last week there is nothing you can possibly do to improve your marathon time by running, nothing. The best you can do is maintain your fitness and, with the right carbo-loading strategy , knock off a minute or two. I’ll discuss proper tapering when I have to do it for real in a few weeks for the Perth Masters Marathon ( www.perth2016.com )

I go by the 1k-1day (estimate) recovery time from racing. So for a 10k I reckon you need a good 10 days to recover, similarly for a marathon it takes me about a month. I have friends who recover quicker but also ones who take longer. I’m sure if I was in my twenties the recovery time would be shorter but for me personally the 1k-1day is pretty close. I have run a marathon twice after a 10k the previous weekend and both times I faded so this is something I no longer do. I will consider a 5k a week pre-marathon and have booked myself in to the Perth Masters 5k track race on the 29^th October, a week pre-World Masters marathon. As I have mentioned before I am a big believer in racing and its benefits. So far this year I have raced 21 times and have another 7 planned, love racing.

Right so far so good. All this talk of taping has made me hungry, can I carbo-load for a half. Probably not a good idea but it’ll do more good than going for a run, have I mentioned Yelo before. ( http://www.yelocornerstore.com.au/ )