Last August I signed up for a 1,000 mile (1,634km) race running the length of the Uniked Kingdom. Starting at the most southerly point, Lands End, and finishing 36 days (yep that’s days not hours!)  later at the most Northerly point , John O’Groats. https://www.ratrace.com/run-britannia )

In August it was easy to press that enter button and then forget about it for a few months. In the meantime I had Birdys backyard Ultra, Not time to die backyard ultra, Melbourne marathon, Feral Pig 100 miler, Hysterical carnage backyard ultra, 6 inch trail ultra marathon, Delirious 200 miler, Herdy’s frontyard ultra and finally the 24Lighthorse ultra to attend to. These have all been dispatched and suddenly I’m sitting her with less than three weeks to go with a knot in my stomach and a mix of incredible excitement and numbing anxiety.

The race starts , funnily enough, just outside my old home town so it’ll be weird returning home after so many years. I left Penzance nearly thirty years ago and haven’t been back for many years. My childhood was idyllic growing up in , what I consider to be, the best part of the United Kingdom, but we all consider our childhood town to be special I suppose ?  My brother and his family never left so it’ll be good to see them again for the first time since my father passed away in 2012.  Time disappears so quickly and I am no longer the young man that left Penzance all those years ago but a part of me hasn’t changed and I am worried that that  part will find it very hard to return and then leave again. When I left it was not going to be permanent, a year max to earn some coin for a surf sabbatical, life got in the way and eights years later I’m emigrating to Australia with a new Wife and a young daughter ?

This is another reason the fist few days of this adventure will be more testing as I once again leave my hometown, a place I love and will always love, as well as my childhood friends who have been distant memories for so, so long. Seeing them again is going to be hard as in my mind they are all young men in their prime, I’ll be returning to very different versions and these memories will be with me from then onwards, replacing the younger versions. I will also be leaving the beautiful scenery that is the South West coastline and trust me it is really is incredible. Maybe that knot in my stomach is more about my impending visit back to my hometown rather than the race anxiety ? So many memories, some good , some bad will come flooding back like a tsunami, any I ready for them ? One of the main reasons I don’t return to Cornwall is because I’m worried I’ll never leave , at least this way I know I will of course. As the image below shows ,  St. Ives in all her glory , Cornwall is magical.

As Run Britannia is a stage race there is the benefit of a good nights sleep every evening which will help with recovery for the next days adventure. As part of the race entry you get accommodation, transport and all meals as part of the deal. In theory I can turn up at Land’s End on June 2nd with my running gear and a bag of clothes and not spend a cent for 36 days before being deposited at Inverness in early July. Sounds good in theory but I’m sure I’ll find ways to give my credit card a beating, it’s in my blood according to my Wife.

There will be 29 starters, as of a few weeks ago, for the event which is a surprise as it sold out in a few hours and all forty places were initially taken. I got in after a short time on a wait list, it seems pressing that enter button is easy, you then have to tell your partner, family, work or friends of your impending challenge and maybe they talk you out of it , or life just gets in the way ? Anyhow it will be more intimate  and maybe I won’t have to share my accommodation so much , although it would have been nice to have the full forty for company.  To me I’m going to have 29 more friends , as well as support crew, after the event who will be able to share some great memories together, as well as some not so great ones ? This is the point of the Run Britannia event , memories to last a lifetime, the organisers aren’t even calling it a race and won’t be keeping a track of times (of course I will, c’mon, really?) This is about the experience, making good friends along the way, finding who you really are and finishing , that is all. Albeit I will be posting on Strava every evening and FB , Instagram etc… so everybody can come along for the ride, at a discounted rate of ‘free‘.

We’ve had a few zoom meetings with the organisers who have passed on the lessons learned from a test pilots who ran the route last year. I think three of the eight finished but all the non-finishers were beaten by injuries rather than distance. The daily distances didn’t seem to be a problem but the build up of fatigue which would eventually lead to fractures, strains, pulls, breaks etc.,  which was the issue, funny that? Mental note to self to  spend an hour in the evening, at least,  post run on stretching , massaging and general maintenance before scuttling off to bed. I’ll be taking a massage gun and my vibit ( https://vibit.com.au/products/the-vibit ) , as well as my humantecar spray ( https://athleticus.com.au/ ) and fisocrem. ( https://www.fisiocrem.com.au/ ). I’ll be using Bix hydration products over the course of the event , for hydration and recovery .  ( https://www.bixvitamins.com/ ) These will make a big difference, especially the recovery tablets in the evening. Luckily I also have a load of Bix power sachets which contain carbohydrates, these are yet to be released to the general public., I’m a guinea pig?

As the images in this post show the scenery is going to be epic and this is what I’m most excited about. From the website :-

RUN MAJOR SECTIONS OF BRITAIN’S MOST FAMOUS LONG-DISTANCE PATHS INCLUDING THE SOUTH WEST COAST PATH, WYE VALLEY WALK, OFFA’S DYKE, CLYDE WALKWAY, THE ENTIRETY OF THE WEST HIGHLAND WAY AND THE GREAT GLEN WAY.

There are some pretty wicked trails right there as well as some awesome b-roads snaking through some of the most beautiful parts of the country. I will be stopping for a few pub lunches, coffee breaks and places of outstanding beauty for sure as time is not important , its all about finishing. There will be cut off times for each stage but they will be generous and the organisers encourage you to soak up the adventure you’re on rather than be a slave to the GPS watch on your left arm. Of course my Coros watch ( https://coros.net.au/ ) will be recording time but I may treat myself and put on the auto-pause option.

Thus event will really test the theory that the mind is stronger than the body as I really believe the mental toughness you need to succeed in an event this big is as important as the physical training you put in before the start. Can you train for a 1,000 mile event ? I don’t think you can really, you just hope you adapt during the event itself and your body learns what’s expected of it and just performs with the mind opening all the possible road blocks along the way, well that’s the theory anyway ?

Over the last few months in Australia we’ve seen some mega-runs by normal athletes. Nedd Brockman for example :

When Brockmann arrived at Sydney’s Bondi Beach on Monday – his unmistakable, bleach-blonde mullet pinned down under a baseball cap – it signaled the end of a 2,456-mile (3,953km) running voyage that had started on the opposite side of Australia 47 days prior.

It’s difficult for the 23-year-old to know where to start when recounting the physical toll placed on his body since setting off from Cottesloe Beach in Perth last month – the countless injuries, the endlessly aching joints, the sleep deprivation, the blisters or even the maggots growing in his toes.

That all explains the joy and relief etched across Brockmann’s face when he finally arrived to hordes of people at Bondi – Australia’s iconic surfing beach – and marked the occasion by draining champagne from his sweat-soaked shoe.

“I’d been through hell and back 10 times to get there – through every injury, all the sun, the rain, the road trains, the roadkill, the weather, the headwinds,” Brockmann tells CNN Sport. “Just to get through that and then to finally see that amount of people in Bondi was out of this world. I couldn’t believe it.”

Brockmann, an electrician originally from Forbes, New South Wales, has endeared himself to the Australian public over the course of his transnational run, so much so that many are calling for him to be crowned Australian of the Year in 2023.

As of Friday, he has raised two million Australian dollars ($1.26 million) – almost double his initial target – for homeless charity We Are Mobilise through his run across Australia, covering an average of more than 50 miles a day for 47 days.

Another example  is Erchana Murray-Bartlett who ran nearly 4,000 miles :-

The 32-year-old on Monday finished her 6,300km (3,900 miles) journey – a marathon every day for 150 days.

Ms Murray-Bartlett’s effort sets a new world record for the most consecutive daily marathons by a woman.

Makes my Run Britannia seem like a fun run ?

fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered.  It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Honk Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

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Before Strava and GPS watches, yes such a time did exist, us runners had Excel spreadsheets to record our running history. Mine goes back to 2008 and I still manually add every run I make, religiously.  Of course since around 2014 I have been using Strava so have a backup, thankyou Andrew Ziepe for putting me onto this mostly cycling app at the time,  but my Excel sheet is still my go to for historical data. My friend Jon Pendse has a spreadsheet that just borders on AI although he is an accountant. It has pivot tables on pivot tables, I’m sure with a bit of work he could get it to predict the lottery numbers.

Anyhow last weekend on the weekly long run with the boys we were discussing whether we still enjoy training as we age. Personally I enjoy racing more as I have transitioned to Ultra running from Marathon and shorter distances of my youth. I say youth in the broadest sense of the word, I was running PB’s into my early fifties.  Back when I was a road running show pony I would train all year for maybe two or three big events, with a few half marathons and 10k races thrown in to keep me focused. As you can see from the Strava and Excel extracts below I ran a lot, between 10 -14 times a week, averaging between 140-160km.

Back in the day I’d awake at 5am and run ‘old faithful’ as I called my early morning run, a scenic 10k around Star Swamp. Depending on the time of year I’d see the sunrise on that run. I’d then have my weetbix (normally four) with banana’s and then get on my Elliptigo and cycle the 15km or so to work.  A lunchtime run to get my double day and then a long run with the boys Sunday, with a shorter run afterwards of course.  Week in week out for a year before a 5cm calf tear after the bridges 10km put me on hold. After I recovered from the calf tear I had a run of about another year of hard training before plantar fasciitis finished my running career , well the personal bests anyway.  My last marathons of note were in 2019 , a couple of sub threes but in the high 2:55’s; not the early 2:40’s of yesteryear.

In the extract from my spreadsheet for the end of 2016 above I recorded my fastest 10k at the WAMC (West Australian Marathon Club) Peninsula run for a win, 34:18; then the following weekend a half PB of 1:15 dead. for third.  Add in a 2:41:44 marathon at the City to Surf for a 5th place finish and a 2:44:30 World Masters marathon,  age group second, as well as PB’s for the Rottnest half and the City Beach 4k. It was a wonderful time in my running career.  Unfortunately a few months into the following year a calf tear brought this golden streak to an end and I never ran those times again. In my defence I was 49 at the time so a slow down was inevitable but the injury just hurried the process along I suppose.

I did manage an AURA age group record for the 100km ( 7:47) early 2018 but then it was a barren three years before three victories in 2022 in ultra marathons.

I’ve attached a video of me discussing Ultra marathons in 2017, looking back some of the comments I made in this film are now amusing. This was years before I discovered my love of Ultra marathons. It was before the 2017 ADU 100km where I finished second I think running just over eight hours. I returned to the following year to win it and claim an AURA age record.

After a disappointing 2020 I  entered eight ultra marathons in 2021 and added two more for ten in 2022 with three wins in the Lighthorse 24 hour race (207km total), the Kep 100km and the No time to die backyard ultra (33 laps) Training wise I was racing as much as I was training because I enjoyed the racing so much more once the pressure of a finishing time was taken away.  I also finished my first 200 miler after DNF’d in 2020 and also ran the Feral Pig 100 miler and Hysterical Carnage backyard ultra , with an assist to the great Phil Gore.  My running mojo was back but my training mojo not so much.

Running so many events gave me the opportunity to race, recover, taper, race..repeat; very little need to actually train as this was taken case off while racing.  Gone were the double days and also double digit run weeks. Infact I my last double digit run week was early 2021.  Despite that I managed to win three events in 2022 and finish top 5 in many others. You gotta love ultra’s.

The last couple of years I have spent more time racing than ever before , in 2022 I raced over 2,000 kilometres, 40% of my total annual mileage. That is a lot where as in my show pony  marathon days it would be around 100-200km , about 4% .

In 2022 I just managed to scrape 5,000 kilometres for the year but managed three wins and a Stella year on the back of a busy 2021. That year set the foundation for the following years success. Over 18 ultra marathons in the two year period. Very little training just recovering, tapering and racing. As you can see from the spreadsheet 2011, 2013 and 2016 were standout years for PB’s. I consider 2013 my breakout year when I had the training in my legs from the previous years and started to hit personal bests whenever I ran, a great time in a runners career. I plateaued in 2014 and 2015 before training with Raf in 2016 and increasing weekly distance as well as adding pace. ( https://therunningcentre.com.au/ ) I was eventually derailed by injuries in 2018 and 2019, which resulted in losing my running mojo in 2020 (and COVID?) before finding my mojo with ultra running in 2021 onwards.

As well as distance unlocking personal bests you need to race more. In 2016 I raced 21 events, virtually a race every two weeks. Nothing pushes you more than a bib on your chest, healthy competition with yourself and your fellow competitors. You will never replicate the desperation of a race in training, it’s just about impossible. That is why it’s so rare to run a personal best alone on a training run, you can’t replicate the conditions of a race.  Even in my ultra career I race long and often, this makes up for the lack of ‘proper training‘ so to speak. Although the pressure isn’t as intense for the longer distance you still push yourself harder than on a training run, it’s in a runners DNA to want to run as fast as possible in a race, otherwise it’s just an expensive training run ?

So the point of this post, you want to improve add distance, you want to really improve add double days and distance, you want to excel and reach your potential, add distance, double days and race a lot.. and don’t ever get injured. That’s it, that’s running, simples ! 

If you need to find out more about how increasing distance helps improve running performance research Arthur Lydiard, Phil Maffetone and Matt Fitzgerald.

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Honk Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/

Right, numbers for 2022. Overall I’d give myself a B+ for distance, good enough to break 5,000km’s for the year, by one kilometre, but what could have been. Earlier in the year I was on target for my initial 6,000km total but after the No Time to Die Frontyard ultra I dropped off the pace and did very little training in between races. Average of 96 kilometres a week but take out the 2000km’s of racing and the training weekly total is a lot less, significantly less, more around the sixty km a week.

Another statistic that sums up my stop , start year is the number of actual runs , only 229 for the year. This is my lowest total since 2010, twelve years ago. Basically I’ve ran less but when I have ran it’s been longer distances, down to running ten ultras of course.

Last three years I’ve been an Ultra racing machine, 21 races in the last three years including 18 in the last two years, and one marathon thrown in. Lots of racing culminating in 10 ultra’s in 2022 alone. I was either tapering, racing or recovering; very little training.  It was working until injuries started to affect my training from September onwards. Only downside for the year has been my lack of pace and some personal worst racing results including the Feral Pig 100 miler and the 6  Inch Ultra. I struggled in both of these events but was happy to finish and not embarrass myself.

From my running spreadsheet, you have got a running spreadsheet right ? As a backup for Strava, you never know when the next Russian mafia group will try to blackmail Strava and wipe all their data ! It happened at Garmin and those Russian hackers are always looking for their next pay day. Please note my Mum said I am not allowed to pay hackers any blackmail albeit I’m not sure www.runbkrun.com is high on their list of possible targets.

Another surprise for 2022 is no double digit weeks for runs. Back in the day I’d regularly run 13 or 14 times a week, I say back in the day I’m talking about five years ago. Double days unlock running dreams,  one of my favourite quotes. These days I just can’t get that morning run in, I’ve lost that discipline to get up every morning before the sunrise and run an easy 10km before breakfast. I’d then cycle to work on my Elliptigo (or Bionic)  , run lunchtime and then Elliptigo home. Four separate exercises a day, I was a cardio-machine. The results followed so if you really want to improve just run more than you are running now, and don’t get injured. Running is simple.

Ten ultras, three wins,  highlighted in yellow, and many top ten finishes. Plenty of running early on in the year but injuries after the No Time to Die Ultra killed off the second half of the year and I limped, literally, to the finish line in 2022. I’ve joined the Valetudo gym ( https://www.valetudohealth.com.au/  ) and go three times a week currently to try and finally get my flexibility back, maybe touch my toes for the first time this century ? It was a tad daunting at first but starting to feel the love for gyms again now and not being as weight conscious as I was in my marathon days I can put a but of muscle on, it’ll keep No1 Wife happier as she was never a fan of my Schlinder’s  list extra look.

Its been a few months since I’ve posted my nine golden rules so with the end of 2022 upon us this seems as good a time as ever.. I wrote these six years ago but they are timeless, in my view.

1. Run Further. Add distance, not speed.  As you can see from the table my weekly average has steadily increased year on year with this year being the first I will break the 100k a week average for the year. In 2012 I was injured with a nasty calf knot, that I didn’t treat, which explains the delta compared to the previous year.  2014 my training had plateaued which is why I turned to Raf ( http://www.therunningcentre.com.au ) to train me in 2105 where my distance increased by 10%. I have taken this training forward and will probably increase another 10% this year.  Distance first, everything else comes once the ‘foundation of distance’ has been achieved.
2. Run Faster. This is about adding pace after you have got your foundation after rule 1. 2011 was a break out year for me after 3-4 years of building a good running base. I had ran 3 Comrades campaigns in 2008-2010 ( http://www.comrades.com ) so my distance foundation was well and truly complete. In 2011 every time I put on a bib I was confident of a pb.  It was a wonderful year. Unfortunately in 2012 I had a nasty injury which set me back but towards the end of the year I was able to train consistently again and in 2013 I was again rewarded with a magical year of running.  
3. Don’t get injured. This is the hardest rule to obey as you always want to do more of rule 1 and 2 which can result in an injury. (I even hate typing the word!) In 2012 I succumbed to a calf knot which took me out for over a month. I struggled to recover from this and as you can see from the table I only ran 3 pb’s for the year compared to 13 the previous year and 10 the following year when I recovered. If this doesn’t back up this rule nothing does.! Don’t get injured, so easy to type but in reality one of the hardest thing for a runner to do, period.
4. Nutrition, nutrition and nutrition… Did I mention nutrition. It’s all about the proper fuel. So underestimated by so many runners. The number of times I hear the old ‘I run xxx kilometres a week so I can eat what I want’ . Not true, imagine putting low grade fuel in a Porsche, eventually the head gasket blows and you are faced with a serious bill, not to mention a misfiring engine. The human body is a finely tuned machine and should be treated as such, we all know what is good food and what is bad (normally the nice tasting stuff!), avoid the bad and put in the good, easy really. (bar the odd Yelo muffin of course, we are after all only human.)  I’ll be exploring nutrition more next year when I have one more go at a sub 2hr 40minutes marathon.
5. Weight. So important, use to believe because I ran 100k+ a week I could eat what I wanted. Not true. This is another golden rule so often ignored. Runners can run so much faster is they hit their racing weight rather than a running weight. My go to man , Matt Fitzgerald, when it comes to everything running even has a website dedicated to this. ( http://www.racingweight.com/ ) If Matt has a website dedicated to this subject it must be important.
6. Baseline, document and evaluate everything. If it isn’t on www.strava.com it didn’t happen. Once you set a goal you have to be able to know how far you have come to achieving this, small steps but constant feedback. So buy a Garmin and start recording , everything !!! Contentious subject here. I’m a Strava addict and I know it but the purest will be horrified. You need a baseline to see improvement, set new goals and realize your goals. Buy a Garmin and to quote a small clothing company ‘just do it’.
7. Sleep. So underestimated but the bodies way of refuelling and preparing for the next day of running. Common sense but so often ignored. Sometimes the most obvious, common sense tips are the ones ignored. Sleep is when your body repairs itself, the more sleep the more repairs can be completed. It really is that easy, go to bed and dream about running.
8. Consistency. No point running 100k one week and then nothing. Marathon fitness is built up over time and this works hand in hand with rule number 1. I feel the figures from my running log back this up. I’ve steadily increased the duration consistently year in, year out (bar injury) and have reaped the rewards with 2016 being my fastest year yet as I move towards my fifth sixth decade. (Thanks Dave Kennedy) Running is all about getting out there on a regular basis again and again and again. Time on feet initially and then add pace before targeting certain distance with different run types, most important thinkg to note though is always consistently putting on the trainers and just running. ‘If you build it they will come’ type approach, keep running, build the foundation and the personal records will come. (This also works for baseball pitches apparently.)
9. It’s all in the mind. After 32k a marathon is down to mental strength and the ability to persuade your body you can still perform at your desired pace without falling to fatigue, which is the minds way of protecting itself. Never underestimate the power of the mind in long distance racing. Finally another massive part of running, the Noakes ‘central governor’. I’ve talked about this at length in various posts on this site. With experience I believe I can mentally finish a marathon stronger now then when I first started. I know what to expect and to this end can persuade my old friend fatigue to stay away for longer allowing me to achieve better finishing times. The mind is such an important part of running and needs to be trained as much as the body. When you race a marathon you will spend time in the ‘pain box’, the runner who can spend the most time in this little box of joy, before opening the door and embracing the old enemy fatigue, will run the fastest. I spoke to Steve Moneghetti after the Perth Marathon this year after he ran the 3hr30min bus and asked him how the professional athletes are so much faster than us recreational runners. His answer surprised me as he replied that a professional runner can stand more pain and this gives them the advantage need to push through and achieve the faster times. Again turning off the ‘central governor’  and spending more time in the ‘pain box’ avoiding fatigue and thus not slowing down. Common sense really, thanks Steve.

 

So what does 2023 hold for me I wonder. I’ll start the year with the Delirious West 200 miler in early February ( https://deliriouswest200miler.com.au/race-information-2022/ ) and then Hardy’s Frontyard Ultra in March ( https://herdysfrontyard.com.au/ ) , followed by the Lighthorse 24 hour race in April ( https://lighthorseultra.com.au/ ) before the big one in June, all of June actually… Run Brittania. ( https://ratracerunbritannia.com/ ) . After that I have nothing locked in as I’m not sure what sort of state I’ll be in after running 1,000 miles the length of the UK. ?  Truth be told I could have done with a ‘down year’ after eighteen ultras in the last two years but when Run Brittania became available I had to take it, you’d be mad not to surely. ?

As always I give a shout out to three of my favourite products…  fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered.  It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

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After the No Time to Die ultra I have been struggling with injuries and motivation. Running the Melbourne marathon in October was probably a mistake and I paid with tight hamstrings,  which made any sort of running at pace impossible. The only thing that kept me going was dry needling and strong anti-inflammatories; both dangerous long term ! Coupled with a knee niggle I have only really ran long twice in the last few months and both times were ultra races. Apart from a couple of back to back milers I have run very little and am struggling with motivation.

I have put this down to an aggressive racing calendar and I need time to recoup before more of the same next year. My only race for the rest of the year is the 6 inch ultra in late December. ( https://www.6inchtrailmarathon.com/   ) I’m hoping after the 6 Inch I’ll get my mojo back and head to the hills for my pre-Delirious West training block around Xmas and into the New Year. ( https://deliriouswest200miler.com.au/ ) This block of 4-6 weeks is paramount to success for the 200 miler, hours of trail running in the heat of a Perth summer.  Extreme heat is as good as altitude training apparently and I love trail running in summer so its a double bonus. Delirious is also my favourite race of the season so I don’t need much motivation to get up for it. The last few years it has been a very sociable affair due to COVID making it impossible for anyone but WA runners able to get to the start line in Northcliffe.  Albeit last year a forest fire almost put paid to the event coming a few days before the start. In the end it was turned from a point to point race to an out and back , which was still awesome as we got to start and finish at the Northcliffe pub , which is a great country pub and does the best food.

So this post is a couple of really cool posts by David Roche of  http://www.trailrunnermag.com website . One about does downtime lead to breakthroughs ?  and a second post on Kilian Jornet’s 2022 Training Data. This is epic and worth digesting. Kilian’s 8 tips may be a bit polarising for some but his thinking on double days , in my point of view, is spot on. As I have always maintained double days unlock your running dreams. Although I’m never sure why you would lock them up in the first place, anyhow locked up or not running twice a day will help you achieve your running goals. Run slow but run often. Another take away from Kilian’s tips is he runs slow nearly 60% of the time , active recovery he calls it. Again I must concur, when I saw the biggest improvement in my running times I was running between 12 to 14 times a week mostly at aerobic pace. (easy) This is what Maffetone ( https://philmaffetone.com/ ) and Athur Lydiard preach ( https://www.lydiardfoundation.org/ )

Why Downtime May Lead To Breakthroughs Sometimes it feels like the best/fastest/happiest runners never take breaks. But critical fitness adaptations happen when you rest. From an article by David Roche, March 2021 ( http://www.trailrunnermag.com )

Breaks make breakthroughs.

You know that statement is true because you could imagine it on a motivational poster of a puppy in a paw cast. To double-check the puppy-poster proof, I went through a list of the athletes that I coach. Every single one had some sort of layoff preceding their biggest accomplishments.

Injuries? This is running, so … yeah, it can seem like a cereal commercial with the number of snaps and crackles and pops. Some athletes had to stop running for months or years. Some were told they might never run again, only to come back and exceed anything they achieved before.

Here’s an objective, scientific fact: downtime is not a failure. It’s about more than that, though. The theory of this article is that if you play your cards right, breaks can lead to exponential growth processes that reset what you could have ever thought possible before the layoff.

Mental-health breaks? This is sentience, so … yeah, there were plenty of those too. Breaks come in many forms, good and bad, planned and unplanned, pregnancies and pandemics. Whatever caused the breaks, the act of taking downtime was often hard on those athletes. We all have those questions sometimes.

Champions don’t take downtime, right?

Maybe I’m not cut out for this?

Am I losing everything?

Here’s an objective, scientific fact: downtime is not a failure. It’s about more than that, though. The theory of this article is that if you play your cards right, breaks can lead to exponential growth processes that reset what you could have ever thought possible before the layoff.

Let’s start with the principles of fitness maintenance.

We’ll start here as an excuse to discuss how it’s easy to have misconceptions about how fitness changes and grows over time. A 2021 article in the Journal of Strength and Conditioning Research found that endurance performance can be maintained for 15 weeks on as little as two sessions per week, or when volume is reduced by up to 66% (as short as 13 to 26 minutes per session). The review article findings were based on a few studies that had untrained individuals do 10 weeks of six times weekly training sessions, followed by a detraining period of 15 weeks where participants were randomly assigned to reduced frequency, reduced intensity, and mixed groups. As long as there was some maintenance of intensity, participants did not significantly detrain.

Similar findings applied to strength training, with as little as one session a week being effective for maintenance in younger populations, and two sessions for older populations. The general conclusion of the review is that both frequency and volume can be reduced while maintaining fitness, with volume in particular being acceptable to drop by substantial margins over 50%.

The general conclusion of the review is that both frequency and volume can be reduced while maintaining fitness, with volume in particular being acceptable to drop by substantial margins over 50%.

I could walk 500 miles, and I could walk 500 more while reciting disclaimers. The studies apply in a narrow context for the general population, not for runners trying to optimize performance. And over longer time horizons, it’s likely that maintenance becomes short-term fitness loss as past adaptations start to fade. But the general principles overlap with the experiences of coaches and athletes about why it’s OK to take downtime.

All tie back to a general principle: once training levels reach a certain point, there might be variance around that point based on training status, but it’s always relatively quick to get back to those levels. Even if you feel out of shape, the past work you have completed is right there at the surface, ready to shine after a quick polish. That’s due to how the body retains training adaptations with time. 

Decreases in VO₂ max take time and levels rebound quickly.

A 1989 article in Sports Medicine found that VO₂ max decreases start to begin after two to four weeks fully off, tied to reduction in cardiac output and blood volume. Follow-up studies generally find around a 5% reduction after two weeks, and up to 20% at eight to 10 weeks.

RELATED: What You Need To Know About VO2 Max

While VO₂ max may drop with time off, it doesn’t take much to maintain it. For example, a 1985 study in the Journal Of Applied Physiology had athletes reduce training from six to 10 hours per week to one 35-minute session, and those athletes had no reduction in VO₂ max (but their performance decreased, likely due to changes in muscular output and efficiency). And even after total detraining, VO₂ max bounces back with some focused intensity.

However, that initial VO₂ max reduction may make running feel hard at first, especially when trying to go harder. After a few weeks off, even slight hills make my breathing sound like a broken harmonica. Don’t worry, you’ll be ready to rock within a few weeks.

However, that initial VO₂ max reduction may make running feel hard at first, especially when trying to go harder. After a few weeks off, even slight hills make my breathing sound like a broken harmonica. Don’t worry, you’ll be ready to rock within a few weeks.

Blood volume changes happen fast in both directions.

Similarly, blood volume and cardiac output are highly sensitive to both time off and reintroduction of training. Another 1985 study in the Journal of Applied Physiology found a 9% reduction in blood volume and a 12% reduction in stroke volume after two to four weeks of inactivity in trained men. On the flip side, a 1991 review in the Medicine and Science in Sports and Exercise journal found that blood volume increases quickly as training is reintroduced. And a 2015 study in the European Journal of Applied Physiology found a 17.8% increase in plasma volume in highly trained cyclists after just four exposures to post-exercise sauna.

Blood volume and stroke volume feed back into VO₂ max, so the initial feeling of being underwater and gasping for air upon returning to exercise is likely going to be short-lived. Plus, as demonstrated by the 2021 study on detraining, it takes very little relative training to maintain baseline levels.

Detraining is gradual for the metabolic and aerobic systems.

A 2000 review in Sports Medicine found that after around a week, the body may start to rely more on carbohydrate metabolism, with reduced capillary density too. Those adaptations make the body work harder to get energy to working muscles and limit endurance—part of the reason why you might struggle immensely on runs over 60 to 90 minutes after a longer break. Again, the changes are reversed relatively quickly with reintroduction of training, and can be maintained at lower training levels.

Neuromuscular and biomechanical lag.

Running economy decreases short-term as the nervous and biomechanical systems get slightly less efficient. That could explain why those first few runs after a layoff feel so foreign, even if you have been cross training. In coaching, I often see athletes start to feel less awkward after a week, and downright natural after intensity is reintroduced (usually via hill strides to start). And muscles may lose some strength, particularly after very long breaks (like severe injuries). But as reviewed in 2019 in Frontiers of Physiology, nuclei may not be lost from muscles during that process, possibly contributing to quick bounce-back cycles.

RELATED: Run Less to Run More

So studies and training theory are generally in agreement: detraining starts after a week or two, progresses for a month or two, and begins to level off, with some ongoing muscular changes. It can feel like you’re so far away from where you were!

But here’s why I’m never worried about that downtime, whether it includes maintenance or not. Athletes usually have a rapid return to previous fitness levels with a small dose of consistency, with it being much easier to achieve again than it was the first time. Restarting training is awakening a sleeping giant.

But here’s why I’m never worried about that downtime, whether it includes maintenance or not. Athletes usually have a rapid return to previous fitness levels with a small dose of consistency, with it being much easier to achieve again than it was the first time. Restarting training is awakening a sleeping giant.

It’s not just that, though. The sleeping giant may wake up with superpowers.

While the science is unsettled, there are so many stories of massive breakthroughs coming off downtime ranging from a few weeks to a few years that there must be physiological resets that raise the ceiling on long-term potential for some athletes. Let’s look at a few possible explanations. 

Long-term recovery.

Every training session introduces some acute stress—muscular fatigue/damage, increased cortisol, hormonal disturbance. That acute stress is the whole point of training, allowing an athlete to build back stronger after adaptation. But some of those acute stresses have long tails. Take muscle damage as an example. If we did a blood test after a hard training session, there might be elevated creatine kinase, indicating some muscle breakdown. An athlete may report some subjective fatigue mirroring those results, subsiding in a day or two. Then they’ll do another workout. Heck, yes, adaptation!

Downtime can wipe the stress slate clean. Sometimes, athletes find that they were carrying a chronic stress weight vest around without realizing it.

But wait. While subjective fatigue may be approaching baseline, if we did a follow-up blood test, there would be a good chance that the athlete wasn’t fully at baseline, especially in heavy training. That’s how acute stresses can add up to become chronic stress—the long tails get stacked up over time. While chronic stress can be optimized with plenty of recovery and fuel, it’s always a risk of hard training.

Downtime can wipe the stress slate clean. Sometimes, athletes find that they were carrying a chronic stress weight vest around without realizing it.

Nervous/endocrine system hypotheses. 

The interplay of the brain and hormones in long-term growth is weakly understood due to how hard the neuromuscular and endocrine systems are to measure and isolate. For the nervous system, overtraining syndrome is a prime example. A 2020 study reviewed what we know about OTS—a series of dysfunctional adaptations to excessive training and inadequate fueling, with major nervous system impacts.

While approaches vary, the general rule is that a full shut-down of training is needed in severe OTS cases. Athletes often can’t jog their way through OTS, they need to eat and sleep and chill their way through it. Even if downtime is not in response to overtraining specifically, the same rules may be relevant: the nervous system works on longer time scales when responding to chronic stress.

For the endocrine system, sex hormones estrogen and testosterone can be reduced in hard training for endurance athletes, with evidence that the hormones may increase during downtime. As with the nervous system, there may be longer-term endocrine system processes at play when it comes to how hormonal changes affect health.

Gene expression and epigenetics.

Our genetics are not just a set of instructions that we can’t influence. External stimuli change how our genetic code expresses itself via epigenetics, and there is even some evidence that epigenetic changes can be heritable. With endurance sports, relatively small stimuli may start turning some of those epigenetic switches toward endurance. While it’s debated, that could be one explanation for how bodies can undergo such fundamental and positive changes over time even if exercise routines are a few minutes a day.

If I had to venture a guess about why breaks precede breakthroughs, it would be that major reductions in training may have a priming effect on adaptations to future stimuli.

So what happens with downtime? We’re not sure. But if I had to venture a guess about why breaks precede breakthroughs, it would be that major reductions in training may have a priming effect on adaptations to future stimuli. That could involve some mix of all of these physiological processes, plus other cellular-level processes like protein expression or mitochondria changes. Or maybe it has to do with the brain and neuromuscular system.

Whatever the exact cause, breaks are not something to fear and certainly not a reason to beat yourself up. Call it the Dell PC Theorem—sometimes turning it off and turning it back on can solve problems that slow everything down.

What does it all mean in practice?

I don’t know. I don’t think anyone knows. And that concludes my TED Talk.

Wait, not quite done. Here’s what I do know: the “breaks make breakthroughs” principle is seen over and over again, in every sport. It might just be availability bias, but I don’t think so. What I think is happening is that the principles of maintenance of training interact with detraining and longer-term recovery in a way that compounds interest on underlying athletic potential.

When an athlete first starts training, the body takes some time to build up. You know the feeling—immediate gains followed by slow progress. From that new normal, our bodies can detrain and rebuild relatively rapidly, getting back on the slow progress trend.

But maybe every athlete isn’t designed for slow progress indefinitely. Maybe they even face stagnation or regression no matter how hard they work. Whether it’s due to chronic stress or just our baseline genetics interacting with training over many years, some athletes may find themselves on a trajectory that undersells their ultimate potential.

Break. Injury. Burn-out. Pandemic.

What builds back from that break? There’s no certain answer, but I have my theories. And if you have had to take downtime, just know that all of those theories point to four words when it comes to your future.

DREAM REALLY, REALLY BIG.

David Roche partners with runners of all abilities through his coaching service, Some Work, All Play. With Megan Roche, M.D., he hosts the Some Work, All Play podcast on running (and other things), and they wrote a book called The Happy Runner.

Eight Takeaways From Kilian Jornet’s 2022 Training Data

Kilian Jornet, aka the Greatest Of All Time, just published a summary of his training data and practices for all of 2022. His post is destined to be a legendary guide to thinking about training theory and what it takes to have the best season ever. Let’s break it down. Another article from David Roche, this time Spetember 2022. This is gold. 

Last week, I wrote a primer on Kilian Jornet’s training data between his course records at the Hardrock 100 and UTMB (data published by watch-maker Coros). After the article came out, Kilian messaged me a new link. In case you were wondering: finding out I was going to be a dad, my marriage, Kilian sliding into my DMs, in reverse order of importance.

I clicked the link and angels sang. Kilian wrote a post that is going to be a fundamental pillar of training theory, opening up the vault to his data, theory, and mindset. It’s almost unprecedented in the history of endurance sports–an athlete at the peak of their powers being fully transparent about the how and why behind their successes.

The most recent analogue I can think of is Nils van der Poel’s speed skating training. But I think Nils wrote his training manifesto with an understanding that it was unlikely that anyone was going to be able to repeat the wild block-periodization model with workout days that almost seemed impossible.

Kilian’s training, on the other hand, is far more mainstream, the type of approach that almost any athlete could use with modifications for their backgrounds. The GOAT just wants to add to the body of knowledge of endurance training, where he is both a student and a teacher.

The GOAT wants us all to be the GOAT version of ourselves.

Read his full post–it’s brilliant and important. In this article, I am going to provide context for his training, distilling eight takeaways that are relevant for everyone. My wife/co-coach Megan and I interviewed him on our podcast this week (listen here) for more details, one of the ultimate honors of our lives. Is it creepy if we name our kid Kilian? Before you answer, keep in mind that we already printed the sign to hang above the crib.

RELATED: Kilian Jornet Isn’t The G.O.A.T. of Trail Running Just Because He Wins Big Races

Kilian’s 2022 was absolutely astounding. 

Even as the ultimate fanboy, it’s mind-blowing to me that one athlete is the best short-distance mountain racer (course record at Zegama) and the best long-distance mountain racer (course record at UTMB) in the same year. The easy response to his dominance is to say he is a genetic outlier. But at the elite level of sports, it’s always a competition among outliers, and the genetic differences alone are not enough to explain dominance like Kilian’s 2022. Reading his post, it’s clear that he earned 2022 with a methodical, process-focused vision of long-term growth across decades of hard training.

On the podcast, he talked about how his training philosophy fundamentally shifted in 2018 and 2019, coinciding with the birth of his first child. Instead of long days in the mountains at zone 2, he shifted toward a different intensity distribution, emphasizing lots of easy volume and focused workouts. He made the changes without a coach (though he does work with exercise physiologist Jesús Álvarez-Herms). Instead, he made himself into an exercise physiology and training theory expert, applying what he learned and making changes based on what worked for him.

The GOAT wants us all to be the GOAT version of ourselves.

So his article is not a genetic outlier talking about the nuances of being an outlier. It’s a brilliant scientist talking about the process of maximizing potential based on universal principles of human physiology, adapted for specific variation in genetics and goals.

Time to get to it! Let’s dive into 8 takeaways from a training summary that will shape the sport for years to come.

One: Training is a long-term process of consistency and aerobic development.

A stunning figure shows Kilian’s weekly training volume since April 2009. While there is variance, most weeks average around 20 hours, split between running, skiing, biking, and other sports. There are big up-swings of skimo in the winter and running starting in spring, with his training following a seasonal cycle.

At the far right of the chart is a microscopic red circle encompassing 2022. It’s a striking visualization of how our brains can think short-term, but our bodies are playing on much longer time scales.

“There’s no such a thing as the magical session that will make you better or a training program that will work for everyone,” he says. “But the adaptations come from the repetition of training stimulus (consistency) and the individualization of those stimuli.”

Kilian has consistently averaged 1000+ hours of training per year, mostly easy, across multiple sports. His aerobic roots run deep. For all of us, the first principle of endurance training is to stack up easy volume over time. The foundation for all performance from the 800 meters up to 200+ milers is how the aerobic system processes energy and associated fatigue. That ability comes from the daily grind of easy training.

So, first? Put your own roots down. It’s a year-long thing, across decades.

Two: Most of his training is very easy, with a Pyramidal intensity distribution.

Now is the moment for every athlete to pay attention to specific guidance from the GOAT. You hear that most training should be easy, but what does that actually mean? Here’s Kilian’s breakdown of training intensity using the 5-zone model:

• 58% zone 1 (active recovery, nose breathing)
• 19% zone 2 (aerobic endurance, can keep for hours)
• 16% zone 3 (tempo, sustained fast and can say several sentences)
• 4% zone 4 (race pace, can say a sentence)
• 3% zone 5 (max)

58% in zone 1! That is an astonishing number, echoing the evolution of training theory more generally across endurance sports. Easy volume does not just allow recovery for harder sessions, but it provides the fuel that makes the hard sessions possible.

His intensity distribution is strongly Pyramidal with hints of Threshold, with 77% of his training in Zone 1 and Zone 2. The 16% in Zone 3 and 4% in Zone 4 is a high amount of threshold work, similar to some approaches used by Norwegian runners and triathletes. The smaller amount of Zone 5 work shows that he still develops his top-end speed, but with a much lesser focus.

It’s tempting to get on the trails and assume that faster is better. But stacking up faster work causes everything to decline after an initial period of growth, as the musculoskeletal system wears down, the endocrine system gets overstressed, and the aerobic system erodes via less efficient lipid metabolism and mitochondrial function.

Admittedly, 58% of training in Zone 1 may be Kilian-specific, requiring wonderful aerobic efficiency and very high volume. On our podcast, he talked about moving quickly through the mountains at 110 to 120 beats per minute heart rate, which is my heart rate when getting food from the top shelf of the pantry. But every athlete should probably have a more even split between Zone 1 and Zone 2 than might be our natural baselines, with those percentages adding up to around 80%. All easy is not created equal, and it’s valuable to slow down some of those days for workout quality, longevity, and growth along the entire aerobic spectrum.

Pyramidal training intensity is the predominant approach used by elite athletes whose training has been the subject of studies, meaning the next biggest proportion of training is tempo/threshold, with a much smaller portion faster than Critical Velocity and VO2 max. Lots easy, some moderate, just a bit hard (and make sure that hard work has a focused rationale for improving mechanical output).

Kilian leaves room for disagreement. “I know, for example, that I can absorb a great amount of volume and Z2 and Z3 training, but if I do more speed work for several continuous weeks (Z4 and Z5) I will get injured or metabolically not as efficient,” he says. “For other athletes, it is the opposite.”

What’s fascinating in the research is that an approach with a higher proportion of top-end Zone 4 and Zone 5 work (known as Polarized training) is very rarely used long-term due to its tendency to cause quick adaptations, followed by stagnation (or injury).

Three: Kilian periodizes his training across the year, with a base period preceding specific training blocks.

Kilian’s winter is spent on skis, where he’s a world-class skimo athlete. From December to March, he would do 2-4 hours on skis (mostly in Zone 2) in the AM, followed by a 40-60 minute easy treadmill run in the PM. His training graphs show no hard workouts that entire time. Interestingly, he did a 100-mile race in February to test fueling. As much as I think Kilian’s approach has lessons for all of us, doing a 100-mile race off a ski-focus may just be a Kilian thing. It’s like wearing white spandex at Western States–don’t try this at home.

That base period reinforced an already-monstrous aerobic system. The fact that he didn’t only ski shows a lesson that might be important for athletes that get lots of cross training time. It can be helpful to reinforce mechanical adaptations for running year-round, even if it’s not the primary focus.

Starting in March, he trained for Zegama at the end of May, emphasizing big volume (150-190km / 93-118 miles per week) with 2 quality workouts. In June and July leading up to the Hardrock 100, he increased training volume up to 200km (124 miles) per week, but did no longer sessions, and kept doing 2 speed workouts a week. From Hardrock to UTMB, he primarily focused on recovery and maintenance (read about that period here).

Reinforcing an aerobic base year-round is key for all endurance athletes, and it may help to have a more focused block of aerobic development in the off-season. This winter in coaching, motivated by Kilian and Nils, I am going to focus more on dedicated base periods, particularly for elite athletes. For athletes that don’t have Kilian’s background and VO2 max, it may include a small amount of intensity like in a classic Lydiard model, emphasizing the mechanical adaptations to handle faster work (like hill strides).

Kilian kept that aerobic focus going even when training for short races like Zegama. The benefits accumulate over time, so keep stacking those bricks.

Four: Most of his training sessions were relatively short, but with tons of doubles.

A big change in Kilian’s life was when he became a dad a few years ago. His wife Emelie Forsberg is one of the GOATs herself, and they balance the demands of family life, business, and training as a team. In practice, that means that one gets the early block, one gets the afternoon block, and then their nights are free after the kids go to sleep.

And that seismic shift in life’s demands may have also unlocked a training secret: Kilian rarely does “long” training sessions. Almost all of his runs didn’t exceed 4 hours in 2022 (with most far shorter), a major change from what I had heard in whispers about his training in the early 2010s. However, he still accumulated massive volume week after week. How does that math add up?

The answer is by using doubles–two sessions in one day. On our podcast, he said that he completed doubles almost every day. For all athletes, doubles may improve hormonal response to training, and avoiding excessively long sessions could reduce some of the chronic stress of high-volume training. These sessions can likely be as short as 10-15 minutes, running or cross training, and may have outsized influence on fitness growth. There’s a reason that almost every elite athlete training log includes doubles, even if we aren’t 100% sure on the mechanism of action that makes them nearly universal.

The outstanding question is whether other ultra athletes could excel from so few extra-long efforts in training. Kilian has completed so many ultras and long sessions that he has no doubts about his aerobic abilities, or how his body will respond late in events. Most of us step into the unknown, but nothing is unknown to Kilian. Interestingly, this approach focused on training frequency to accumulate volume rather than supersized single days overlaps with some of the training of ultra champion Camille Herron (and others), so it’s possible that very long efforts are an overrated part of ultra training.

Five: Kilian does workouts that focus on the specific demands of his events.

Now it’s time for some workout porn. I know that Kilian doesn’t want us to read too deeply into any specific session, but these are too good to pass up. He groups his sessions into 3 groups: speed, threshold, and tempo.

For pure flat speed training, he only did 4 workouts all year long. WOW! That includes track staples like 10 x 400 meters, which he says he limited due to risk of injury, a problem he faced in the past when focusing on road training. This may be a place where his genetic ability matters–he is very fast naturally, so it might not be an element that he needs to reinforce much, at least on flat ground. Most trail runners can probably limit their flat ground work, with just enough reinforcement to help hill strength translate into flat speed.

His staple session was an uphill/flat combination workout (like what I wrote about here). He starts with 1 or 2 intervals up a steep climb, with the downhill for recovery. After, he does a flat workout, such as a 10km tempo, 2 x 5km tempo, or 10 x 1k. On the podcast, he said that it improves his ability to run uphill fast and then on flats fast, like in a race. All athletes can likely use combination workouts, but scaled down to current levels.

His third big type of session was a longer steady run. He starts at high Zone 2 before increasing the effort, usually over 20 km to 30 km (12 – 18 miles). These long, steady runs are likely underutilized by many athletes in training, and they are a great opportunity to build specific endurance and musculoskeletal resilience. Just be careful not to turn them into races, since the intensity control is key to avoid an excessive amount of time in the upper intensity zones, undercutting aerobic growth.

The magic simplicity of Kilian’s training is that it’s usually 2 of those workouts a week plus easy running across daily doubles. Rinse and repeat, with specificity before races indicating higher volume preceding long ultras and a greater workout focus preceding shorter events. Finish up with a taper that is very easy and includes rest days for ultras, and a bit less easy with fewer rest days for shorter races.

Six: Most of his aerobic training is on steep and technical trails.

While Kilian consistently does moderate/hard workouts on flat ground or non-technical trails, many of his easy runs are on the trails where he lives in Norway. Just looking at a photo of those trails gives me a stress ulcer–they are steep and technical in ways that are rarely seen in the US outside of climbing routes.

He likes workouts to be on smoother and/or flatter surfaces to “privilege the metabolic and muscular capacities”–optimizing raw output. He likes slower days “on terrain that challenges other aspects (cognitive, mental, technique, visualization…and they’re much more fun!).”

Make sure that you aren’t sacrificing output in your harder sessions. On a steep and technical climb, an athlete’s grade-adjusted pace may be 1-2 minutes per mile slower than on a less technical climb. While the efforts feel equally hard, that translates to lower output, and likely to fewer adaptations. However, on purely easy days, you can have fun with it! Plus, working on technical abilities requires constant reinforcement, like all cognitively and neuromuscularly demanding physical movements.

Seven: Strength work is not a part of his training.

Readers, I know that you know that I am not a big fan of a heavy emphasis on strength training. But my views are far outdone by Kilian’s views. “I don’t do any strength sessions,” he says. “Having limited time for training, I believe that the stress to the body from strength training would be too much to be able to give the best at the running or skiing sessions, where I want to put the focus because they are more specific.”

However, it’s important to note that skiing is a bit like one long strength session, and the way Kilian runs up hills is similar to plyometrics. So he may be playing by a different set of rules than most athletes. I like a minimal-dose program, focused on the least amount possible to get the necessary adaptations, often as little as a few minutes 2-3 times per week.

Eight: It’s all about the process.

Near the end of our podcast, we asked Kilian about the one piece of advice he’d give an aspiring young pro. We had been diving deep into training theory, so I was trying to ask a leading question for him to give away his ultimate methodological secret. Instead, he swerved the conversation.

“Focus on the process, not on the results.”

He described the importance of developing a deep love of daily training, through ups and downs, wins and losses. It’s going to take many years to see where the limits are, and it’s way better when it’s fun.

RELATED: Five Elite Coaches On The Biggest Change They’ve Made to Improve Their Training

Kilian talking about training is Kilian talking about anything. He’s a founder of the shoe company NNormal, which is set to be a major player in the future of the sport. Yet even as he’s probably being roped into conversations on growth models and projections, he’s still focused on the process of making a fulfilling workplace for himself and his employees. The same goes for parenting, with his eyes lighting up at the mention of fatherhood and all the new stressors that come with it.

Over the last few weeks, I have learned that Kilian is not the GOAT because of genetics. He is the GOAT because he loves it. We asked him how he reconciled a love of the mountains with all of the data he collects on his training. He had a genius reply: to him, science is a manifestation of his love, of his respect for the sport and the mountains and what they require.

I have never been so motivated to get out there tomorrow and run. I’ll be doing it for the love of the process, and all the messy narratives that entails. I hope you are as inspired by Kilian as I am, helping you get out tomorrow and embrace a love of that messy process.

And I hope that we all can do that year-round for a few decades in a row to find our true limits…with a substantial portion of those days in Zone 1.

Finally as always I give a shout out to three of my favourite products…  fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered.  It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

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After the No Time to Die Ultra I was broken and on my first run post event , the Thursday morning  Yelo  run, I blew up 5km into the 10km morning recovery. The last 5km back to Yelo was painful and I could feel all my tendons and leg muscles taught and ready to rip or tear. I put this down to little or no stretching since the last ultra and also not drinking enough liquids. I made an appointment with my dry needling guru, Myree , and that evening found myself on her massage bed in the world of pain that is a decent dry needling appointment. I normally avoid dry needling if possible as if it is done right it is so, so painful. Myree works miracles and she relieved the hamstrings that were tight as old buggery. Dry needling , done right, is very , very good at releasing muscle tightness but you certainly pay the price.

Thanks to Myree and some very string anti-inflammatories I was able to run the Melbourne marathon. As well as tight hamstrings I had felt a niggle on the inside of my right knee. The anti-inflammatories put an end to this but post marathon it returned with a vengeance. To this end I have only ran three times since Melbourne, in the last two weeks. This is not ideal with a 100 miler less than three weeks away and then my final backyard ultra of the season 6 days after that in Adelaide.

The Feral Pig miler is a beautiful as it is brutal, my race report from last year  is here :- https://www.runbkrun.com/2021/12/13/feral-pig-100-miler-in-case-you-missed-it/

Running this event with a dodgy knee, high on anti-inflammatories, is not ideal especially with a backyard ultra in another state. South Australia,  the following week. Then again at any start line you’ll find a high proportion of runners are carrying niggles or minor injuries, mental toughness, stubbornness and good drugs help carry the runner to the finish line, normally.

After the Feral Pig miler I’m heading over to Adelaide to compete in the Hysterical Carnage backyard ultra. I was lucky enough to grab an assist to Phil Gore, the story of my life, in the inaugural year last year but had an extra week to recover after Feral. For some reason Shaun, the race director,  has moved the events closer together ?  I’ll be gutted to miss either of these events as both are so good and this is why I’m still desperate to run both, even though the timing really makes it suicidal.

So if I am to spend some time on the sidelines I have a few toys to play with to help keep my cardio fitness high enough that I shouldn’t lose too much. My Elliptigo (https://www.elliptigo.com/ ) is great for longer distances as you can cruise around 20-25km/h , it is seriously good fun to ride taking you back to your childhood, just puts a smile on my face every time I use it. I also have a generation one Bionic  , image below. This is an Australian made product but the company has unfortunately gone under due to dodgy Chinese manufacturing. It’s a pity as the Bionic is a seriously good running alternative and has the ‘airplane wing’  motion which is akin to running. It is a much harder ride than the Elliptigo and you’d normally average a few kilometres an hour less but also it works the body harder, making longer distances testing. The only issue with the Bionic is my rollers are starting to fail and there doesn’t seem to be any options for getting new ones, without these rollers it becomes unusable.

With all injuries there are various stages, I wrote this post on the 5 stages of grief a few years ago when I recovering from a calf tear, I think. There’s be a few injuries over the years , I must admit to losing track.

My Daughter recounted this to me a few days ago in reference to my ongoing battle with injury. She reckoned I was moving into the depression stage and truth be told she’s probably right.

The 5 stages of grief can be virtually mirrored for injuries when you’re a runner. Well they work for me. The first stage is denial. For me this was probably as I hobbled over the road to Yelo to grab a coffee and muffin with the boys a week before the Bunbury Marathon. At the time I could just about hobble 10m’s but once I got settled in the cafe all talk was about the marathon in a weeks time. Not once did it cross my mind I may not make it. I had a calf knot which would either disappear itself with a bit of ‘pain ball’ magic or a trip to the physio  and dry needling. Nothing to worry about. That was three weeks ago and I’m still lame, silly boy.

Next comes anger. Boy, I was angry on Thursday evening before the marathon when 7k into a 10k last run I pulled up lame and knew instantly I had rolled the dice one too many times. I was also angry at myself for ignoring the calf all week and just assuming it had come good on its own. In my defence I had ran twice with no issues so assumed all was ok. With hindsight I should have gone to the physio on Monday after the weekends 10k race and had some needling and massage on the calf. I reckon the physio could have got the know untangled intimate for Bunbury and I would be posting about my 42nd marathon finish rather than adding to another post on injury.

Next come bargaining. For me this was about convincing myself I’d be right in a few days after physiology. Again . no problem, I bargained my injury window down to a week max with the upside this would be good ‘rest’ time, something I never do normally.

Once bargaining fails it headlong into depression, which is where I am now. Depressed at what could have been and also depressed that I’m still injured and my 2 days blip has become a 3 week road block with little sign of abating. Worse still my last 7k run was as bad as the first run 3 weeks ago which started this sad tale, so after three visits to the physio and well over $150 out of pocket I’m back to the start, injured ! Oh yeah, I’m depressed. It gets even worse, I’ve had to resort to spending two hours a day on the bike to try and save my cardio fitness. This is depressing but also painful. How these cyclist breed is beyond me.?  The family jewels have taken a right royal beating on the Perth bike paths and I either need to man up or get cycling shorts with more padding. (maybe a cushion! or even better a cushioned seat as the one I got seemed purpose built to inflict as much pain as possible. Maybe this is why cyclists spend so long in cafe’s drinking coffee and eating cake, to rest their ‘how’s your fathers’ ‘ ) 

Finally comes acceptance. I’m close to this stage currently as the Joondalup half in 2 weeks is now off the race calendar as is the 10k the following week. I realise that the 3 weeks of no running (with more time to come.) is too much for me to give a good account of myself at either of these races. I have no accepted missing the Perth marathon in June as this is an A goal race but I may have to reevaluate my predicted time. A lot will depend on Tuesday when I will slope off back to the physio and let his magic hands and needles do their best on my right calf.

Injury wise I’ve been lucky over the last 8 years. This is my fourth calf knot which accounted for maybe 4-6 weeks of no running, less than one week a year. I know that it about as good as you get but as I sit him typing away I’m not overly excited about my previous track record. If you’re a runner you get injured, this is as certain as the sun rising in the morning and setting in the evening. How long and when depends on so many variables but I could kick myself for missing the signs (for missing substitute ‘ignoring’!) and allow the 2 day injury to morph into this 3 week (and counting) career threatening calf knot from hell. Off course I did sell my soul to the Devil for this good run but was hoping to get longer than 8 years. That’s the problem with dealing with Lucifer, just can’t trust him. Oh well, onwards and upwards, the bike is calling and how much more pain can the family jewels endure? Surely over time the jewels will ‘harden up’ or maybe they just fall off ?

I have also got my treadmill back, the one  that I brought when we entered COVID lockdown early 2020 and then loaned out to Adam for a few years. I don’t think I’ve ever used it in anger truth be told but it should help as it’ll be easier on the legs, I can also add a good gradient if necessary ; without leaving my a garage. Not a fan of treadmills but I’ll get a TV set up in the garage and catch up on all my Netflix movies while exercising, winning.

Finally as prevention is better than cure I’ll be hitting my massage gun, every runner needs one of these , they are ace. I use an Australian made product, the Stryke recovery gun. ( https://www.strykerecovery.com.au/ ) I have had mine for over two years and it still does the job, I just need to use it more. This weapon has saved my life many times on the lionger ultras when you have time to really get into the aching muscles. This together with humantecar spray ( https://athleticus.com.au/ ) and fisiocrem  ( https://www.fisiocrem.com.au/ ) are must haves for longer events and also injury prevention.

So its on the treadmill for a week and then hopefully two weeks of training before its on the two hour bus ride from the Discovery Centre (the finish line) to the start line in the middle of nowhere on the Bibbulmun track for the midnight kick off.  Where else would you rather be on a Friday night ?

Finally as always I give a shout out to three of my favourite products…  fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered.  It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

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Backyard ultra three in the UltraSeries ( https://ultraseries.com.au/ ) Grand Slam was the inaugural ‘No time to die’ Ultra in Adelaide.  Actually no one is sure what is involved in the backyard ultra grand slam we just know we have to run all four backyard ultras put on by the UltraSeries team, two in Perth and two in Adelaide. Currently there are five of us attempting this, myself, Jen , Renton, Margie and Nico. We have all ran the two WA backyard ultras, Herdy’s Frontyard ultra in March and Birdy’s backyard ultra  in August. How hard could another backyard ultra be ?

There was a good turn out for the first running of this event, nearly 60 runners. As as the photo below shows it was all smiles before the start. That’s the thing with backyard ultras, they really are incredibly easy at the start. You only have to run 6.7km in an hour , you could hobble in at 8min/k average and still have a few minutes. Runners normally find themselves killing time the first few laps  as they finish with twenty or more minutes to spare. Of course this doesn’t last long, to quote Lazerus Lake ‘ Backyard Ultra’s are easy until they ain’t’. 

Conditions for the event ranged from perfect to bloody awful. The temperature was always conducive for good running but the sideways rain at times didn’t help. One lap we sitting in the gazebo when a squall came in just as the five minute warning came over the tannoy, not ideal. Luckily these squalls never lasted long but the over cast conditions cost me a very sun burnt head on Sunday afternoon, lesson learnt , wear a hat or apply suntan cream, rookie error . I miss my mullet, hell I just miss my hair full stop.

We have Team WA in the image below Margie, Jen, Nico, myself, race director Shaun Kaesler, Renton and the other race director Micelle. You’ll notice the Race Directors are in fancy dress, well I hope they are. Shaun had arranged to put us all up in our own gazebo, complete with four separate pods for sleeping, it was very ‘business class‘ as he also supplied a gas heater.  We were joined by another couple of runners who added to the ‘party atmosphere’, one of which was Becky Beumer who would play a staring role in this event.

This event started at 4pm on Friday afternoon giving us three hours of daylight before we’d need the head torch. I prefer the late start because it means you get to the night earlier so are better prepared to get to the sunset, if you can  get to the sunset you will give yourself a good chance of going for the first big milestone, 100km or 15 hours. After that its the 24 hours or 100 miles target, then 36 hours (150 miles) before the holy grail of 48 hours and 200 miles. In the back of my mind this is always the end goal.

The course for the ultra was flat and fast which gave us more time in the business class gazebo with the WA crew. As it was new to us I found the hours seem to tick over quite quickly and sunrise came around before I knew it, a pleasant surprise. Personally I find the first 15 hours in a backyard ultra the hardest, I struggle to get use to the constant stopping and starting but as I pass the 100km mark I can normally find a second wind to make the 24 hour goal. I have always got to the 24 hour mark at all six previous backyard ultras and this was a minimum for this one. I was relieved to hit this goal together with seven other runners, the final eight.

Hydration wise I was running with a 500ml collapsible bottle filled with Bix, various flavours. I love Bix as the flavours are just so good, you can enjoy the drink. Once every five or so laps I would switch to Maurten. ( https://www.maurten.com/ ). Maurten are very, very good and I highly recommend all their products. I particularly like the chewable bars and always feel a boost after eating one, they do make a difference. One caveat is the caffeine gel, this is just to much for me and I used it once in  backyard ultras before testing it in training first , rookie error I know. Gave me a headache due to the amount of caffeine, could be a personal thing so test before you use in racing scenarios.

Nutrition I always eat big meals when I would normally, i.e. 4-5 weetbix early morning drenched in brown sugar, pasta or similar for lunch and rice and meat for dinner. In-between these larger meals I would snack on something every lap.  A gel or similar every three or so laps, chocolate bar every two laps, tin of rice pudding once a day and loads of sweet tea. Always have some form of nutrition every lap. Balancing calories out to calories in takes some doing, remember you’re constantly exercising.

While I’m offering insights into backyard ultras here’s another little gem, break the lap down into three separate sections. By doing this you are able to hit targets quicker and not have to wait for the full lap. i.e. roughly every 2-3km’s have a point where you can tick a box. For this course it was two kilometres to a bridge and then a further 3km to the wetlands walking point (up a small rise).  From this point it was great flat running to the finish. Thus each lap I would look for the next section, twice on a lap and three times including the finish.  I always use this strategy in every backyard ultras, works for me.

Another tip is, as with all ultra’s, you will have up’s as well as down’s and it’s knowing when you are in a down part of your race and having the ability to mentally drag yourself out of the dark place and into the light. Working with Rob Donkersloot of Mind Focused Running  ( https://mindfocusedrunning.com/ ) has allowed me to recognise when I need to ‘mentally’ man up (can I use that term anymore?) and concentrate on changing my attitude, in a backyard ultra it is so important to do this, more so in this format because you have the ability to work on this while you rest , on your chair, each lap. If you are feeling a bit down chat to your crew or anybody who will listen, they will help with words of encouragement and sometimes that’s all it takes. Of course having a crew that knows you is a huge bonus and working with Rob, when he has crewed me, has been so good, the man knows his stuff and also makes a mean cup of sweet tea ! Going deep in a backyard ultra is so much more mental than physical. (Caveat, Nico took this to the extreme and did little or no training, there does need to be a bare minimum of training pre-event, there is an element of physical fitness, call me old fashioned) Right, back to the race report….

Friday sunset was spectacular and after the sun disappears its just you and the small beam of light ahead of you. Time to put on my Taylor Swift mix and audible , seventy seven hours of Sherlock Holmes stories read by Stephen Fry.  I find the evening is great for just disappearing into your own thoughts or catching up with books read to you using audible. ( https://www.audible.com/ ). Add in a spotify account and you have just about every bit of music you could ever desire on tap. I think this is my favourite time as you don’t feel the need to talk to fellow runners as everybody just disappears into the darkness and their own world, ‘Kev time‘ as I like to call it.

The magnificent eight joining the 24 hour club.  It was a relief to get to 24 hours because anything else was now a bonus and I knew I could get to the second night.  Runners started to drop out quickly after 24 hours and by lap 28 we were down to the final four. We had lost Nico at 100km / 15 hours. A bad knee got the better of him , that and no training ? Renton equaled his PB of 20 laps but was timed out on lap 21, so close to his 24 hour dream which I am sure he will get to at the Hysterical Carnage in November. Margie pulled the pin after lap 24, treating this as a training run with the World Satellite Championships in a few weeks, bigger fish to fry for this young lady. She has easily finished first on all 24 laps and looked relaxed, we’re expecting big things from Margie in a few weeks time.  Jen got to lap 29 and then rang the bell at the start of lap 30. She had plenty left in the tank but was lapping a tad slower than Becky and I and thus found herself running alone. In the end she just wasn’t enjoying the solitude. Unfortunately in a backyard ultra you each run the lap your way and if others are on the same strategy,  and running similar times,  that’s great and you have some company. It’s hard to adjust slower or quicker for company because eventually this will come and bite you. I knew Jen was suffering but was worried if I started to slow I’d lose the time I craved in-between laps and fatigue would start to set in, a minute here or there towards the pointy end of a backyard ultra is so important, trust me ! This is why events such as Herdy’s in WA are so popular because the field is nearly five times larger and you have company well past thirty laps, it makes for big totals.  This event will grow and solitude will be a thing of the past even deep into the event.

Becky and I are pictured below starting lap 31 and setting a new Women’s South Australian record. Becky had been struggling with knee and hamstring issues for quite a few laps but was always smiling and never complained, just kept ticking off the laps, and that’s the way to get a big total at these events. We managed to get to midnight together and this was always Becky’s primary goal so she decided to pull the pin and grab the assist, handing me the opportunity to run one more lap for the win.

It was surreal running the last lap alone albeit with an accompanying bike, knowing each step would be your last on that course , at that point. I was quite sad truth be told as I had a bit left in the tank and would have probably made sunrise and then who knows ? Easy to say that sitting in my lounge typing this a week later but I really do believe there is more to give. Saying that I was more than happy to stop, take the win and scuttle off to one of the pods with a warm swag and a stretcher bed to fall asleep, and man I needed sleep, 33 hours of running does that to you.

To the winner the spoils. As well as a trophy for first male I was also presented with an overall winner trophy and a boat. Not a bad haul I reckon albeit I have to give the boat back next year , actually I have to arrange to get the boat to WA as it’s currently in the Ultra Series SA storage unit. I’m under no illusion this win was down to nothing more than  timing, with the Australian Satellite Championships in a months time all the top backyard ultra runners were preparing for this event.  I had decided against running the Satellite championships as my racing calendar has been,  and continues to be, hectic and another trip over East was just one event too far.  This event has been booked in from the start and to take a win was beyond my wildest dreams, I am truly blessed so far this year. At my vintage I treat each win as my last and an unexpected bonus for all the hard yards I’ve put in over the last twenty or so years of racing. That being said this one was very special.

All that was left to do on Sunday morning was packup the event village and go and watch the annual South Australian Aussie Rules final, what a better way to recover ? I think Shaun called this ‘active recovery‘ , I called it bloody hard work! Shaun did  provide the best bacon and egg sandwich I think I have ever tasted in my life, albeit I was so hungry I could probably have eaten a sweaty thong and thought it tasted good ? A few coffee’s later we were sitting in Adelaide Oval barracking for a team I had no idea even existed hours earlier, we lost by the way.

I need to thank the volunteers who put in massive shifts over many days , the race directors Shaun Kaesler and Michelle Hamlin, who went above and beyond what is expected and continue to do so every event. My fellow runners who all helped offering encouragement every lap, these little comments make a big difference. I probably didn’t chat as much as I could have but do try to help my fellow competitors if I can, this event did take a lot out of me and I didn’t really settle into any rhythm until laps 24. I need to take my shokz ( https://shokz.com/ ) head phones out more and will concentrate on this at Hysterical, promise ! If I don’t let me know please. Finally to team WA and Backy, you guys rock and I had such a great weekend, pre-event and post event. Becky was just bloody good to spend time with and her crew were always so supportive of her but also me, they must have felt sorry for the bald old fella alone towards the end.  Jen gets a special mention as she just went about her business and yet again finished on the podium, so consistent and in the near future Jen is going to go long, very, very long.  Margie looked the top runner all day long and it was lucky for me this was a training run for her, as I said earlier I was successful by timing rather than talent.

That’s it for the inaugural ‘No time to die’ frontyard ultra, a raging success and my one and only win. So happy with the result but also with the whole weekend, spending time with like minded people doing what we love and that’s the point really.  I now need to get ready for the Melbourne Marathon in a few weeks and then the Feral Pig 100miler four weeks after that before taking on the Hysterical Carnage backyard ultra four days post miler, that will be interesting but I choose to enter so it’s down to me. What could possibly go wrong?

Finally as always I give a shout out to three of my favourite products…  fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered.  It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/

and facebook https://www.facebook.com/runbkrunoz

This Friday I take on the inaugural No Time to Die front year ultra in Adelaide. Another event put on by Shaun Kaesler and the team at Ultra Series SA ( https://ultraseriessa.com.au/ ) This will be my seventh backyard ultra and as usual I’m excited, why wouldn’t you be ? Anyone new to the backyard ultra concept it is a 6.7km loop on the hour , every hour until there is only one runner left standing, everybody else is a DNF, assuming the last runner does the final lap alone. Invented by Gary Cantrell, known as Lazarus “Laz” Lake, an endurance race designer and director. His races include the Barkley Marathons, Big’s Backyard Ultra, Barkley Fall Classic, Vol State 500K, and Strolling Jim 40. ( You must watch this You Tube video on the Barkley Marathons https://www.youtube.com/watch?v=NDZdsqbcGTU  or https://www.youtube.com/watch?v=bG97F6b_6o4 )

The race itself sounds simple and to quote Laz ‘is easy, until it isn’t’. The distance and time given to complete each lap (or yard as Laz calls it) is initially laughable and competitors often finish with twenty or thirty minutes to spare but over time fatigue and mental , as well as physical,  tiredness creeps in , one lap at a time. In the end you are scrapping home just within the hour and every step is a challenge, this is when you find out about yourself and that’s the point of the event. This event really is you against yourself, surrounded by like minded people.

My last backyard ultra was a few weeks ago where I managed to get round 36 laps, 150 miles for a 5th place finish. You can read the post here  https://www.runbkrun.com/2022/08/18/birdys-backyard-ultra-2022/

This was my third time running Birdy’s after 24 and 28 laps the two previous years. That’s the thing with backyard ultras , you can keep improving even as you age. My PB is 47 laps and I still harbour ambitions of reaching that elusive 48 hours or 200 miles. I think it will probably have to wait until next March at Herdy’s front yard ultra in Perth. ( Shaun Kaesler names the backyard ultras held in the city as front yard ultras , compared to the normal backyard ultra which are normally held outside the city. It’s an Ultraseries  ( https://ultraseries.com.au/ ) thing I suppose?)

My final backyard ultra for the year, and my fourth, will be the Hysterical Carnage backyard ultra in Loxton, SA. I ran the inaugural event last year and can’t wait to get back. Loxton is so cool and the course is just brilliant, even the first hill is cool as it’s unrunable so gives everyone a good excise to start slow and gain some elevation as the image below shows. Albeit I hear they have put in steps now but the I reckon you’d still be better off walking that first few hundred metres of vert. Read about the 2021 event here https://www.runbkrun.com/2022/03/01/hysterical-carnage-backyard-ultra/ There’s also a rumour Shaun Kaesler may be making a run at the win, I’ll leave that here, with Phil Gore a probable no show due to other commitments.

If you want to race a backyard ultra the list of events , globally, can be found here : https://backyardultra.com/races/ They are gaining in popularity and will soon become a main stream type event, similar to a marathon of a 100 miler.  They offer the runner a unique opportunity to start at the front of the field every hour and also gives the mentally strong runners an advantage over the physically trained runner. As David Goggins ( https://davidgoggins.com/ ) is so fond of saying when you think you’re done you’re about 40% there, the other 60% is available but to be able to access it you will need mental strength, not physical. This is why a backyard ultra can be a leveler, gives us older runners one final chance of competing at the pointy end of an event.

Another benefit is its the only ultra format where you get to see your fellow competitors constantly, not just at the start and then many hours , or days, later at finish. The comradery is special because really there is no overall winner, everybody is trying to help everybody else achieve their goals, one lap at a time. Of course in the end everybody DNF’s bar one and that also helps takes the pressure of chasing a  poduim or even placings; the first person to DNF is as much a DNF as the last. person to DNF. The number of laps to get your DNF is a personal achievement or goal.

You also get to eat a lot which is probably another reason I love the format and spend time talking to other competitors as you’re rarely in the red zone , so to speak, where talking is difficult; reference in a marathon as an example. Where else can you sit down for a full meal and still be considered racing, only ultras. !

Right here’s a final treat on this post, the race report from Phil Gore prehaps the most decorated backyard runner in Australia and a future world’s best..

Three of my favourite products…  fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered.  It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

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With adding my commute to work on the Elliptigo these last few weeks ( https://www.elliptigo.com.au/ ) I’m starting to feel fatigued on my lunch time runs. This, together with a full racing calendar stacked full of Ultra’s, is starting to add up and I took my first day off in a month last Sunday. Did I feel better on Monday, probably, it’s hard to tell these days. Last year was my hardest in terms of races and longest in terms of distance and I seem to be going harder and longer this year. With my 55th birthday in February I am now close to sixty than fifty and this is a sobering thought. Maybe this is why I’m pushing myself harder because I know the end is in view, I’m not saying the end, end , if you know what I mean, I saying my ability to compete at the front of the field. With ultra races I can use my mental strength to keep most of the field behind me but each year I know I will move back through the pack. I have no problem with this but it doesn’t mean I will accept it and not go down without a fight. To this end I entered the 1,000mile Run Brittania last month. ( https://ratracerunbritannia.com/ ), I’m hoping training for this event will ‘keep me young’, probably a runners logic ?

One way I can probably slow down the aging challenges is weight training and a structured rest regime. I have known this for many years but made little effort to do either albeit I did join a gym for a few months before Delirious 2021 in October. I was paranoid that my quads would give in so tried to work leg muscle groups. Once I finished Delirious my gym career was put back on hold , and it remains in this holding pattern.

As for days off I still struggle but maybe if I was to go to the gym, instead of running,  I can kill two birds with one stone ?  It’s not a full day off in the purest sense of the term but better than nothing I suppose.

Why you should take at least one day off from training every week

Here’s why you shouldn’t be skipping rest days if you really want to reach those running goals BY TED SPIKER

 

When staring at a new training plan, you quickly realise there’s a lot to do, and that’s on top of all the other things in your day-to-day life. So when you see the word ‘rest’ on your schedule, it’s tempting to skip past it and look for the next ‘real’ to-do. After all, why would you do nothing when there’s always something to cross off that long, long to-do list?

The answer to that question is simple: NOT running is just as important as fitting in that long weekend run or that Tuesday speed session. Rest days help to strengthen your body, sharpen your mind and boost your motivation levels so that you actually want to get out for your next run.

‘Rest is not a four-letter word,’ says Dr Kevin Vincent, director of the University of Florida Running Medicine Clinic in the US. ‘The big reason you need it is recovery and recuperation. Every time you run, your body has to adapt to get stronger.’

That’s because when you run, you aren’t just building your stamina and strength; you’re also breaking your body down, causing a tiny amount of tissue damage with every step. And allowing yourself time to recover afterward is what makes it possible for you to come back better next week, next month, next race.

‘As much as athletes focus on their volume of training and the speed at which they do workouts, what they do outside of running is equally important to becoming stronger and more resilient in the future,’ says Dr Adam Tenforde, assistant professor of physical medicine and rehab at Harvard University, US, and a former elite runner.

Dr Bonnie Marks, staff psychologist at New York University’s Sports Performance Center, agrees. ‘If you don’t have time to recharge, it can lead to staleness and general apathy about training.’

In other words, rest right and you’ll run better, avoid time on the physio’s treatment table, stay motivated and gain more reward from your running. Fail to rest properly and you’ll slowly – or sometimes rather rapidly – fall apart. Follow these training tweaks to optimise recovery and build a stronger, and more rested, you.

Why rest matters

Whether you’re strictly a recreational runner or training more regularly and seriously, there’s value in taking at least one day off from your training each week – even if you’re deep into a run streak. That day off is when your body uses nutrients and undergoes biological processes and hormone cycles to rebuild itself, says Tenforde. Still got ants in your runderpants? Here are four more reasons to chill.

1.Your muscles bounce back

When you run (or do any kind of exercise), you create microscopic tears in your muscle fibres and your body likes those about as much as you like trying to open a sweaty gel packet after 15 miles. So it responds by rebuilding your muscles stronger, in preparation for the next session. Sounds like a good deal, but there’s a catch: that response only happens with adequate time off from exercising. Vincent says that, depending on the length and intensity of your workout, the body needs a minimum of 36-48 hours to properly reboot. Without it, the body has no opportunity to rebuild and strengthen muscles; they just continue to break down. That negates all the hard work you put in.

2. You avoid stress fractures

If you’re trying to sidestep an injury, rest is crucial. Contrary to what ill-informed naysayers will trot out, running is actually great for your bones – the impact stresses the bone tissue, and just like a muscle, that increases cell turnover and forces the bone to remodel with stronger structures, says Vincent. ‘But if you run today, tomorrow and the next day, it never has time to fully repair.’ Eventually, you could be looking at a stress fracture – and a lengthy spell out of action.

3. Tight tendons are protected

Tendons are connective tissues that hold muscle to bone, so they work constantly as the body moves. But blood doesn’t get to them easily, so they take longer to repair than tissues that get a more plentiful supply of your claret (like muscles), explains Vincent. If they don’t get that much-needed time, the constant pounding can cause chronic damage, such as tendinitis – which is inflammation from overuse.

4. Your brain has time to chill

Yes, running is a form of stress relief. But every time you lace up, it actually increases the levels of the stress hormone cortisol in your body. Why is that? ‘The body doesn’t know if you’re running away from danger or if you’re running for fun,’ says Vincent. That cortisol bump can cause mood issues, irritability, sleep problems and other health issues if stress levels are chronically high. Think of it like a scale: overtrain, and you’ve tipped too far in one direction; schedule regular rest days, and you’ll bring yourself back in balance.

 

Why you need to ease off

A lot of runners worry that time off can cause them to regress, but that’s not necessarily true. Jason Fitzgerald, coach and founder of Strength Running, says you can take a full week off and be fine. That’s why most sports doctors suggest scaling it back for one to two weeks after each big event. (Example: four to five days of very light physical activity – such as walking – then a week of strength, core work, flexibility and short runs to loosen things up.) When you follow this advice, you’ll enjoy these benefits.

You’ll fine-tune your body

There’s a difference between being totally sidelined and being hampered – aka feeling discomfort without major pain. If your body gets some proper R&R, it’s more likely that the problem will heal instead of turn into a fully fledged injury, says Fitzgerald.

Your body’s protective systems reset

When you fail to rest, you are, in effect, telling your body’s inflammatory process to be on high alert. That process is protective, yes, but when it’s in overdrive from constant running, it backfires – putting your body in a chronic state of inflammation that increases your risk of infections and other illnesses, says Kate Mihevc Edwards, an orthopaedic specialist at Precision Performance in Atlanta, US. Taking even a one-day run holiday will reduce the inflammation and lower your odds of being struck down by illness.

 

You can acknowledge growth

There’s real value in flipping through old training diaries or your historic Strava data and seeing how far you’ve come, says running coach and two-time US Olympic Marathon Trials qualifier Dr Magdalena Donahue. ‘You need to see what you’ve done, what worked and what didn’t, and let your brain relax,’ she explains. ‘The pause helps you come back a lot more energised and focused.’ Plus, it’s always great to look back on the runs you actually smashed…

You’ll stay motivated

If you’re constantly churning out the miles like a hamster on a wheel (now you see the relevance of the picture), that desire to do better, which originally burned so strong, can dwindle. Call it burnout, loss of mojo, whatever… coming back from it can be a long, hard slog. Scaling back helps you maintain your hunger to train and improve, so you don’t have to mentally start over at square one, says Fitzgerald.

Do I need more time off?

Sometimes you can tell. Like when you can’t walk down the stairs. Other times it’s not so obvious. If you’re wavering about taking a break, Vincent suggests asking yourself these three key questions:

1. Did my last few runs feel harder than usual, even though they were the same training paces and distances as previous ones?
2. Do I feel less motivated to run today?
3. Does running feel more like a chore than something I enjoy?

>If you answered yes to any of the above, you should consider more rest.

How to start getting more rest

Ok, so you’re starting to get why time off and rest is important, but how do you go about doing that? Try these options:

Go low-impact

Incorporating low-impact exercise (such as cycling, rowing and the elliptical machine) allows you to get the aerobic benefits you’re after without taxing your bones and tendons as you would by running. If you have access to a pool, swimming is one of the best options (try aqua-jogging for running-related benefits, or lap swimming if your legs need a break). ‘It has zero impact and being in a cool pool is soothing,’ says running coach Dr Magdalena Donahue.

Try ball sports

When you play tennis, social netball or just kick a football around in the back garden with the kids, you form more well-rounded muscles and bones, which reduces your risk of injury. ‘When you’re running, everything is linear, so your bone gets stronger in one plane of motion,’ says Vincent. ‘By doing something with lateral, back-and-forth movement, you strengthen in all planes.’

Make friends with your couch

Rest days don’t mean you have to veg out all day – in fact, Sarah Lavender Smith, author of The Trail Runner’s Companion (Falcon Guides), says you should always try to move a little – but there’s nothing wrong with taking a few hours to relax. Just do it on the day before your long run, not after. ‘It’s a mistake to go on a long, depleting run and then overeat and lie around the next day,’ says Smith. Doing so causes feelings of lethargy, bloat and overall blahs, she adds.

Play computer games

Studies have found that playing computer games can help control anxiety before performance, and one even discovered that players needed less recovery time after a stressful event. Researchers aren’t entirely sure why this is the case, but they theorise that by offering a way to escape to an alternative reality, computer games work as a calming mechanism to decrease stress.

Sleep more

Not only does a good kip combat mood issues and fatigue, but Fitzgerald says your duvet time is also the time when your body gets the most work done during its repair process. Plus, some research shows that poor sleep quality may be associated with loss of bone density, putting you at risk for developing stress fractures. (See? It all comes full circle.)

Meditate

Science shows that this practice can help improve performance, ease symptoms of pain and boost your breathing. Marks suggests lying on the floor with your eyes closed, focusing on breathing from your belly – not your chest – for at least five minutes. (A good way to check if you’re getting this right is to place a book on your tummy – if the book rises, you’re breathing right.) If you struggle with staying that still – or your kids confuse your meditation time with human-trampoline time, opt for a quiet walk in nature or download a meditation app you can use at the office.

 

WHAT IF I’M A STREAKER?

We’re not the ones to tell you to break a #RWRunStreak to catch up on your box-sets, but be aware of intensity. If you’re heading out for an easy mile to continue your streak, don’t worry about a rest day. But if intervals and speedwork are part of your routine, ‘recovery is much more important to fit in’, says Dr Bryan Heiderscheit, director of the University of Wisconsin Runners Clinic in the US.

How to fuel your recovery

No running, better rest, what next? Food is next, the fuel that makes you a better run also makes you better rester.

Don’t change too much

While many runners think they need to tighten their grip on calorie intake on a rest day, that’s not really the case. ‘It’s not necessary to restrict energy intake,’ says Dr Stephanie Howe Violett, a running and nutrition coach and winner of the Western States 100 ultra race in 2014. ‘That’s when most recovery and adaptation occurs, and proper nutrients are important to facilitate those processes.’ Instead, try to tune in to your hunger cues and opt for food quality over quantity.

Space out calories

Many people stack their calories towards the end of the day, meaning they eat a light breakfast and lunch and then go supersize at dinner time, says Tenforde. But that depletes your energy and makes your body more susceptible to breakdown. A steady supply is the best strategy, so if you must go light on your first two meals, balance it with nuts or fruit in between.

Fuel with micros

Carbohydrates, protein, fibre – those are the macronutrients you need to fuel a strong recovery. But runners also need micronutrients such as calcium, vitamin D and iron to replenish the body. Eating whole foods – lots of fruits, vegetables, and meat or beans – will help cover your micronutrient bases. Violett says you should aim for about half of your plate to be full of vegetables, whole grains and fruit. Then add a serving of high-quality protein and top with fat (better if it’s unsaturated) to make sure you get essential fatty acids that also aid in your recovery.

Hydrate

Rest days are a great time to pre-hydrate, as starting a run dehydrated is about as much fun as losing a toenail, says Violett. That doesn’t mean down a gallon of water at once – just be mindful about your intake over the course of the day (and check that your wee is a light- straw colour to see if you’re on track).

Enjoy that beer

Violett says it’s no big deal to indulge in a cheeky snifter, but it doesn’t exactly fuel your recovery. Opting for a ‘recovery’ beer after a tough workout? Eat a solid meal first. Going straight for the booze can hurt the body’s ability to restock glycogen stores, and your muscles may not recover as quickly.

How To Combat the Effects Of Aging As An Older Runner  BY JASON FITZGERALD

It’s no surprise that running gets harder as you get older. Recovery is slower, VO² max is lower, and injury risks are more numerous. 

How can the older runner keep running strong – and healthy?

Running is something I intend to do for the rest of my life. But very soon I’ll need to address the limitations of my aging body.

I’m not 22 anymore. I can’t run a 1:13 half marathon off 6 hours of sleep, recover with 5 dirty Martinis, and still rock an 18 miler the next day for a long run.

The indiscretions of youth were fun… but they won’t work when I’m 52!

Running is also becoming a much more popular sport for older athletes. In fact, a study of the New York City Marathon from 1980 – 2009 found that:

“The percent of finishers younger than 40 years significantly decreased, while the percent of masters runners significantly increased for both males and females.”

As more and more people find running, it’s increasingly clear that many of them are older athletes.

My goal is to run as successfully as possible for as long as possible. This means quite a few things:

• Stay healthy (this should be a top goal for any 40+ runner)
• Maintain competence at skills (full range of motion, coordination, measures of strength, etc.)
• Feel good on most runs (free of pain, aches, niggles, etc.)
• Maintain a healthy body composition and preserve muscle mass (I want to look good. There, I said it!)

In effect, my running goals will transform into longevity goals as I get older (for more on longevity, I highly recommend Blue Zones for showing you the keys to living a longer, healthier life).

But running gets a lot harder for older athletes. How can we mitigate the effects of aging so we can keep running well into our golden years?

It starts with understanding why Master’s athletes start slowing down.

Why is running harder for Master’s runners?

Well, what isn’t hard about running when you get older? Most aspects of physical performance decline with age – it’s simply the reality of the aging process.

Specifically, you can expect:

• Decreased maximal heart rate
• Fewer blood capillaries
• Smaller and fewer muscle mitochondria
• Decreased VO² Max
• Lower levels of testosterone
• Decreased growth hormone production
• Decreased muscle mass
• Increased body fat
• Decreased muscular strength

These factors result in slower recovery and race times. The hormonal effects of aging are particularly pronounced; with lower levels of anabolic hormones like  human growth hormone, testosterone, and IGF-1.

The hormones that supercharged your teenage and young adult years are greatly diminished, leading to lower muscle mass, reduced sexual drive, and poor recovery from workouts.

Combined with other age-related physical declines, runners can expect an annual performance decrease of about .7% – with more notable plunges around age 40 and 60.

By age 70, the average person will have lost 30-40% of their muscle mass.

Interestingly, a 2014 review article on aging and exercise published in the Journal of the American Academy of Orthopedic Surgeons concluded that:

Decades of research support the fact that much age-related deterioration is the result of the effects of sedentary lifestyles and the development of medical conditions rather than of aging itself.

This is fantastic news because it means that when it comes to the aging process, we are not passive bystanders.

We can mitigate the decline of being an older runner to prolong our running careers, our health, and even our lives.

How to Train Older Runners to Feel Young Again

There is a simple training strategy that will inject more youth into anybody’s running: strength training.

Just consider its myriad benefits and how they impact the older runner:

• Lifting weights triggers higher levels of testosterone and growth hormone (anabolic hormones that build muscle – and “big lifts” are betterat producing more testosterone)
• Successful running for seniors depends on maintaining muscle strength and proper range of motion
• Lifting creates denser mitochondria, the “energy factories” of the cells, which decline as you get older

The hormonal component to this story is worth some further explanation.

See, running is catabolic – it breaks down muscle. This normally isn’t a problem because the recovery process rebuilds that muscle very effectively.

But that recovery process slows down as you get older. There are fewer hormones to get it done efficiently (and running doesn’t produce as large a surge of anabolic hormones as other types of exercise like strength training).

Not only does the hormone testosterone reduce the impact of catabolic hormones, it makes other hormones (like IGF-1) more anabolic as well.

After a hard weightlifting session, your body is swimming in muscle-building hormones. That simply doesn’t happen after a hard run! Coach Jay Johnson agrees, noting:

When you do strength work you get a hormonal stimulus that is different than you get running. Specifically, you up-regulate testosterone and human growth hormone, both anabolic hormones.

Anabolic simply means “building up.” Running is a catabolic, “breaking down,” activity.

When you view running the through the anabolic/catabolic lens, it makes sense that you would want to do some strength training to complement your running.

The lesson? If we want to run well into old age – injury-free and with some semblance of ease – we’ve got to lift weights.

Lifting Helps Non-Runners Too!

In addition to how lifting will benefit running, it’s also critical for older runners aged 65+ to promote healthy, long lives. Stronger seniors who have maintained more muscle strength are at a lower risk of falling – a significant cause of age-related trauma.

Doctors are noticing as well. Timothy Quinn, a professor of exercise science at the University of New Hampshire notes:

Older runners should try very hard to get to the gym to lift weights a few times a week.

This focus on strength training throughout the aging process will help runners (and non-runners alike) maintain their strength, flexibility, fitness, and resilience to injury.

How to Start Weightlifting (even if you’re a Master’s Runner)

I want to keep experiencing runs like this into old age!

Most forms of strength training are beneficial – no matter if you’re a master’s runner, senior, or a 14 year old just getting started!

But certain types of strength work have more benefits than others.

If you’re not yet comfortable with strength exercises, start with bodyweight strength training. It will improve your general strength, range of motion, coordination, and begin to counter the effects of muscle loss due to aging.

But if you’ve been doing bodyweight strength routines – like the Gauntlet or Tomahawk Workouts – regularly, it’s time to take the next step.

Because without progression, there’s no progress.

Now, it’s time to start weightlifting! Putting up heavier weight in the gym in a more structured “weight lifting” environment is how to get the powerful, full benefits of lifting:

• Neuromuscular coordination and enhanced running economy
• Power and the ability to recruit a higher number of muscle fibers
• Improved mitochondria development and testosterone production
• Stronger hypertrophy stimulus – preserving precious muscle mass

These are significant adaptations to lifting weights that won’t happen with bodyweight exercises. The stimulus simply isn’t strong enough.

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.

Three of my favourite products…  fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered.  It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

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