January Update and Training

For once my training over summer has been really solid. Through December I logged over 70km per week average and this month I am on track to average over 85km per week.

The most pleasing thing is that I have created some new running habbits and have built a real consistancy to what I am doing, no mega peaks then weeks off. I am on my 15th week of 70km+ with no weeks off or rest weeks.

At the moment I am running 6 sessions over 5 days, with a lot of room to build more volume. Mentally I wish I could bottle this feeling - I am super motivated and enjoying my running. Also possibly due to being really relaxed and running just lower HR stuff and not pushing too hard.

I have also signed up for my first race, the 5km at the Twilight Running Festival 22nd of March. I plan to have a real crack at breaking my 5km PB which is currently at 19.48 - although I set that with Ben in a training run and not in a race. My race PB is 20.20.

After twilight I will set my sights on the Noosa Festival and run the half marathon there. The plan is to go all out and run under 1.40 - again dependant on how my training is going, and use it as a solid prep for the GC Marathon.

My weight loss has also been pretty good, although being away from work and routine has slowed the loss. I didnt gain anything over the Xmas/New Year break, and I was away on the Sunshine Coast last week and didnt gain either. I have been pretty solid with my meal choices and snacks, having a few beers was always on the plan.

With regards to racing weight, I am focussed on getting to 69kg by the end of February. That will allow me to race in March at that weight, and apply speed work etc. to my lighter frame. Who knows if it will be low enough or too low. Once I am there, I plan to race from March through to October at that weight, not play around with anything until after the Melbourne Marathon.

Speaking of months, I made a little new years resolution to set monthly goals. For running, for work and personally. I have started this for January and are on track, its correlates with my new training plans I have been getting from my coach - just a chance to sit down and reassess the month, and what needs to be achieved for the next month. I like goals and what to make the process of ticking off the goals with more structure, that way if a race doesnt pan out - I dont go too crazy and want to change everything.

So really this is just an update blog, I am on track to have a big year, feeling focussed and in a great headspace to enjoy the running year.

2015 Family Running Work = Priorities

As promised I have thrown together a bit of race list for next year. More importantly though I feel a real sense of balance to my life, probably the first time in a long time.

In having both boys at school, and Bel doing regular days at work - our weekly routine is pretty solid. Which has allowed me to settle into a solid training pattern since the Melbourne Marathon. I currently have 2 days rest, so plenty of scope to ramp up, and zero impact on the family thus far.

The new training plan and volume, and probably more importantly quality sleep is allowing me to build up to a steady 70km+ per week. Which isnt spectacular, but running over 565km in the past 8 weeks injury free is really pleasing. Once the weather cools down and the marathon training starts, I really feel capable of running 100km a week given the current free time I have at the moment. But thats up to my new coach to plan out.

In planning out some races, I really wanted to run flat cool and fast. If the races don't fit that, then more than likely I will skip them.

A Races - Gold Coast Marathon & Melbourne Marathon
Both races are begging for me to set new marathon PB's, Gold Coast will also be a family holiday - which will be awesome. 

B Races - Noosa Half Marathon (May)
Lead into Gold Coast and chance for me to see where I am at 6 weeks out from GC. Will most likely set a Marathon goal time from this race. Super flat and fast course.

C Races - Twilight 5km and 10km
Going to run the Twilight 5km in March, which will be hot and isnt exactly fast, but it will just be a chance to test the lungs over a shorter distance, and you cant really screw up a 5km, so even a bad race is over in under 21 minutes.
Also looking for a 10km to race that is flat cool and fast, allowing me to have a crack at breaking my 10km PB...possibly in April sometime.

I have purposely not filled a race between GC and Melbourne, depending on what happens at GC it might be tricky to squeeze a race in, with taper etc.

As I head off on holidays from work, I am really looking forward to spending the 3 weeks playing with the boys, hitting the beach and generally just unwinding. I plan to ramp up a little volume so I can get close to race weight by January 31 - before my Marathon training kicks off.

Be safe over the Christmas break, especially if you are driving.

Pex

Melbourne Marathon Race Report - 2015

Well somehow I didnt blog about my 11th Marathon. Generally I like to construct what I would like to post in my head over a few runs, then I find it best to sit and knock the whole thing out in one go.

Melbourne was different, it was so emotional for 2 reasons - and its taken me a while to process the feeling and renewed motivation for running.

Without revisiting old ground, I have spent the year forcing myself to run marathons. Looking for my old motivation. I didnt race at any other distance, didnt run a half or a hard 10k. I went from 7 to 11 marathons without being race fit. I just logged enough miles not to die. Always hoping that on one run it would "click" and all of a sudden I would have my mojo back. It never came when I wanted it to.

Looking back over my Garmin data I didnt log too many miles through September, and having the 3 weeks between marathons really didnt give me a chance to recover or get any fitter.

Marathon week arrived and I was looking forward to just a mini holiday, after the stress of the Capricorn Coast Running Festival it was a relief to have the weekend to havea  few beers and unwind.

Then I recieved a call. BOOM. Ben calls from NZ saying he is coming over to run. At first I was hesitant because it was a lot of cash to be spending, but he says he wants to come. SO in an instant our Marathon party grew! I was so excited, it had been over 12 months since Ben returned to Wellington and I missed really missed his friendship, running with him, and hanging out. Maybe part of my running mojo was with Ben, as soon as he announced they were heading back to NZ it sort of just vanished. We had spent all of 2012 running together, training for my first ultras, under Ben's coaching I PB'ed across all distances. It was my biggest running year.

When we touched down in Melbourne it was clear Ben was either pregnant or really serious about hitting the gym, he looked huge like a white kiwi Hulk. I had talked him into running the marathon and not just spectating. He said he hadn't run for months, and it was obvious he was telling the truth.

On the way down in the plane - I said to Brenden he has to have a crack at a 3.30 marathon. He had never been fitter, the weather was perfect and he had to just enjoy this moment as he might not get another chance like it. He was not quite sure as he was training heavily for Noosa triathlon, and wasnt certain he would recover. We hatched a plan, that if he felt a tweek to any pain in his glute (where he had problems) that he would just back the pace off and finish the marathon as a training run.

My original plan was to shave the 9 minutes off my time from Sydney and finish the year with a 4.00 marathon. Ben said he was going to run 5.40s for as long as possible then I could leave him behind. Yeah right. Like I would be leaving him behind! My plan was just to enjoy the day out with my brother.

So we met Greg (who was injured) and met his mate Matt who was running his first marathon, Matt joined Ben and I and we set off to try and run a even split 4.00 marathon. Everything was on track, we held back really early - then eased into 5.25-5.30 pace. We caught the 4.00 pace balloons around 12 or 13km and then got seperated with Matt. We spotted Brenden a couple of times, as he was on the other side of the road. He looked really comfortable, running his own pace.

We ran on, and by 25km I started to get tight. My legs just felt like lead, and my stride length just got shorter and shorter.  It was sort of a relief to get to that point having run solidly knowing could take it easy with some walk breaks and still finish under 4.30, and this is exactly what we did. For the next 17km Ben and I just enjoyed being out, talking, running. Ben even called his wife Mel in the middle of the race! Definately not your typical marathon!

As we neared the end, the moment and emotion started to bubble up within me. I missed Ben. I missed being fit. I wanted more out of myself. I realised finally that I can achieve more with running, I am not done yet, I wanted to get back to feeling like I had in 2012. As we rounded the last corner, there were runners everywhere - 5km, half marathoners, marathoners. The finish line was super crowded, but Ben and I savoured the moment. Crossing together, arms raised.
We run for those who cant.

Within moments we found Brenden and he had run 3.30. I was so pumped for him. A marathon PB in the middle of his triathlon training. Officially he finished with a 3.30.01 - 2 seconds and he would of been sub 3.30! He had run a perfect negative split marathon.

As we had a few beers and watched Bathurst it really started to kick in, the feeling that it was time to dig in and really have a crack at a 3.30 marathon. If Brenden can do it, there is no reason why I couldnt. I had run all year with him, and know that if I got my endurance back there is no reason I can't smash it.

Ben made his way to the bus station and we said our final goodbyes, promising it wouldnt be too long between our next visits.

As I had a few ciders with Brenden in the airport I felt different, I had been here before, I knew the feeling, MOJO. All of a sudden I wanted to run. I was ready to reapply myself and rip in.

2015 goals start today.

Before I even think about races, I needed 2 things, to get to my racing weight and to build a decent base.

So starting stats 14th October 77.3kg ave weekly kms 50km/week.
On Sunday I weighed in at 72kg and have averaged 70km/week for the last 6 weeks. Feels good to ramp things up, drop the puppy fat and start to feel comfortable running again.

The goal is to get to racing weight, not sure but somewhere around 69-68kg by the end of February then ramp things up for a big crack at Gold Coast and Melbourne Marathons.

I'll start posting weekly updates of training etc just to keep myself accountable.

Run smart

Pex

The Suffering. The Struggle. The Impossible. Gold Coast Marathon Review 2014.

The probability that we may fail in the struggle ought not to deter us from the support of the cause we believe to be just. - Abraham Lincoln


If ever there was a blog post about someone else's race this is it. The story of Donald running his first marathon dates back to 2011, where he started to lose a bit of weight and do some treadmill running. He never believed in a million years he would ever run a "race", so when I ran his first event with him last year (the Perth City to Surf) he was hooked. I could tell he was always after the big fish, a half marathon was never going to be good enough. He had watched the Spirit of the Marathon, read the Penguin's books and watch 50 Marathons in 50 Days enough times to memorise Karno's quotes.

The marathon seemed like a good idea last year when he ran the Freo Half Marathon and was in shape, since then everything that could go wrong has gone wrong. Lack of training volume due to an ankle and foot injury, multiple trips to the podiatrist to sort it out, 3 or 4 pairs of shoes led us to the point where both of us knew it would take a miracle to finish. If you remember a blog late last year, I said I was going to run with him. I had mentally withdrawn from that situation, I was too worried we wouldnt finish and I'm not going to go all the way to Gold Coast pay for a rego and not finish. Thats a selfish view of his situation but also the reality.

Below are a few of the texts from last month after he snapped something in his ankle on the cross trainer - thus the depressing reality of not finishing the marathon became very real.

 For me personally I really just wanted him to down grade to the half marathon. I knew he could finish that. BUT Donald said he would rather DNF the marathon than not start it, his mum was coming over from England to see him finish so there was no way he wasnt going to try.

I had prepared myself for the reality that his weight and lack of training, plus the fact he had a cortisone injection in his foot on the Wednesday would make the journey of running 42km impossible. I really thought that he would get to a point where the negative self talk would cripple his race. I spoke to Brenden about it, and he understood that someone was going to have to run the last 10k with him to get him to the finish.

Donald is one of the most mentally toughest runners I know. I know so many runners who are scared to run the marathon, they have respectable half marathon times but are just unwilling to commit to the suffering that is the event. Donald is the opposite. Like a drug he just loved killing himself on the long training runs. Just the romance of the suffering - he is an ultramarathoner trapped in a 115kg public servant body.

Pre Race

Brenden and I flew into Brisbane on Saturday morning and I thought we were heading to the train for the ride to the Gold Coast, Brenden had other plans as he had hired a Audi (which was switched for a Merc) for us to go cruising down the Gold Coast. I was impressed with the first part of the trip, all signs pointed to an excellent weekend.

Big M and the Merc

We were meeting Donald at the expo so we set the GPS for the motel and enjoyed the cruise down to the Coast. I had never heard of this great motel Big M had booked, and for good reason.

Not our motel

Classy

vacant lot next door



   There were two ladies sitting on the stairs to our room who appeared to be working by the hour, this motel was the worst I have stayed in for a very long time. After the initial disappointment that we were staying in a crap hole, it was quite the adventure! On a side note the worst sleep I have ever had prior to a Marathon was in Melbourne 2010, where Luke booked accom and never informed me that there was no bed for Hayden and I. When we arrived at 10pm the night of the marathon we had to sleep on the floor. Certainly not ideal.

After a quick nap we then went down to the expo to meet Donald and his mum. Things were about to get real. We collected our Marathon bibs, and I collected Luke's as he was a late entry (more on this later). We had a great look through the expo. Bel was onto me about spending money, so I refrained from buying anything new (although I wanted another GC jacket).

At the expo I had the pleasure of meeting Trent Morrow - Marathon Man he was so inspiring and really just pumped us up even more. As he spoke to Donald I could see the impact his words and advice (someone who has run 160 marathons in a calender year and holds the world record) was having on him. Donald just soaked all of his words up and was ready to run as soon as he finished!

Pex and Marathon Man

After the expo we headed our separate ways and had some lunch, Brenden and I had a feed of noodles which was pretty good. After another rest on our comfy beds, I headed off to meet Donald and his mum to go to the AFL.

Now I know that you shouldnt be out the night before a race, BUT the Pies and Suns were playing and I had never seen a live AFL match. It was an unreal experience - so much better live than on TV. Unfortunately the Pies lost in a close one (Donald is a Pies tragic) we were home in bed by 8.30pm - in time to watch a bit of Le Tour.

Suns home stadium

All of my gear was set up ready for the race. It actually didnt feel like we were running a marathon, I was super relaxed. Feeling really fresh and ready to suffer. Little did I know what was coming.

After breakfast we went and picked Donald up, and headed to Australia Fair for Brenden to grab a muffin and coffee from McDonalds. This is where I made a couple of really rookie nutrition errors. Whilst I was trying to keep Donald calm and I planning on how I was going to get Luke's bib to him I had forgotten to look after myself. By that I simply didnt take stock of my own needs.

I took a whole gel 30mins from the start as I usually do, but didnt have any water with me - and I planned to grab some in the toilet - but it had a huge line. By the time we got across to the road to the start line and waited another 10 minutes for Luke to arrive to get his bib, I was really needing a drink. The lovely physios from Griffith Uni gave me a free bottle of water and I filled my handheld and had a couple of small sips.

As I sipped Deek gave his speech over the microphone, I made it back to Donald and Brenden for the national anthem and BOOM we were away. After the first KM I felt pretty good, but by the second km I had a bad stomach pain/like a stitch but in my stomach - by not diluting that Gel it just sat in there. My pace was Ok for the first KM - about 5.03 pace but it felt harder than it should, the next 5k was around the 5.10 pace and I lost Brenden soon after. By 15km I was suffering and by 17km I had started to vomit. Essentially it was the same issue with my stomach that I have in Ultra's BUT I had caused it early in the race! Well this is a first.

Between 20-30km was some of the worst suffering, I just felt sick the whole time - running to the point of being sick, then dry reaching. I was in a world of hurt, Ultra marathon style. My race was over. I had nothing positive to pull out of it, or so I thought. As I pass over the little hill and through the 32km point, I decided to buy a can of Coke. I walked into the shop, bought the coke. Sat down and sipped it. It tasted like pure gold in my mouth. I then started to jog, and I could jog without being sick, I was moving again and was able to get back to moving and jogging along. Because I had walk ran the previous 10k I wasnt sore - so the last 10k was probably my best. I was just able to get back to grinding the kms out. Not fast but certainly faster than the previous 10k.

As I went through the finish zone all I could think of was an ultra, was today the blueprint for how I can climb my way out of a stomach distress? Did sitting down and slowly sipping the Coke enable me to keep going? I believe it did. I really think that I have found a magic bullet. To relax, take a few minutes and get nutrition on, I was able to run again. A small flame of hope lit up, maybe I could return and have a crack at another Ultra.

When I finished - I was pretty spent. I was glad to be done and in no real shape to do another 10k, besides - there is no way Donald would be in front of the 9.15pace cut offs. I had seen him at around 18 and he was struggling then....

Big M had the awesome news of running 3.36, holly shit thats so close to 3.30 it isnt funny. I was so pumped for him I immediatly forgot about my own terrible day and started to bask in his! I played a small part in getting him into shape, so that was a really good feeling.

Brenden and I went around to find the "lost and found" area and sure and shit, he had just passed the 30km point and was still well in front of the cut off!!! WTF!

Brenden said "I want to do this" he was ready to run again, so we went and waited for him across the road and as he approach both the boys set off on the final 10km,

What happened on the road over the next 2hrs I have no exact details, Donald proceeded to climb into the biggest hurt box of his life. Willing his body further than it had ever gone before. The tears of not knowing if he would be able to finish overcame him a number of times. Was it going to be possible? He had slowly fallen below the cut off time, he was in last place and as 2pm approached I waited at the finish. 6.40 race time passed on the clock - still no sign of Donald or Brenden.

I asked one of the race officials if they would allow him to finish and they said yes, I just hoped that he kept pushing to finish.

At 7.05 official race time both of them came into view. Donald made his way under the finish and we embraced. Tears of joy flowed from his face. He was a Marathoner. A finisher. No one can ever take that away from him. He had proved everyone wrong, including me. He wanted that finish so badly that he was prepared to suffer through 7hrs of hell for it. He climbed into the trench and fought his was to victory. The lesson for both of us is that it is never over. No matter how you think your day might be over, just to dig in. I thought I could suffer, but watching Donald gives me a new appreciation for suffering.

 

Big M & Pex

Before and After

In the wash up - I have to concentrate on looking after myself. I really messed my day up by not doing that. Melbourne will be about me.

I am so proud of Donald for suffering through, as he sits back and watches Spirit of the Marathon he is now part of the club. A Marathoner. A Finisher. He earned his not in 4hrs or 5hrs BUT in 7hrs of suffering. A Legend is Made.

PEX






#GCAM14 Gold Coast Marathon next week

It's less than 2 weeks until Gold Coast Marathon, this being my 5th Gold Coast and my 9th Marathon the build up could not be any more different.

The biggest difference with this marathon is that I am not overly emotionally invested into the result next week. I am not sure if that is a good or bad thing, but I know I am not in top marathon shape so whatever happens next week will be a marker for where I am at with my training.

In the past I certainly have overly committed to the race result, and in doing so put a lot of pressure on myself. The North Face 100 in 2012 was the best example, an all or nothing approach that cost me a 100k finish. My other Gold Coast Marathons have also had a similar feel, where I have tried to run to a goal time and not to a time that is realistic to my endurance abilities.

We had a little test run last Friday afternoon, it was meant to be 15km at 5.05 pace or around goal marathon pace. I wanted to see where I was at, and if I was in shape to run a 1.45 half of the first part of the marathon. Rod was joining Brenden and I and we settled into 5.00 pace pretty easily, Rod being super fit was able to run just in front as we cruised along behind. I was working hard but not insanely hard. We grabbed a drink at 6km then proceeded down Dean St and around 8km I started to get a stitch under my right rib. A stitch WTF! Where did this come from. By the time we made it to the water stop at 11km I was labouring badly. The other two finished the run off, and I ran slower trying to get my stitch sorted and my head in the right space.

The run was meant to be a nice confidence builder for Gold Coast, some positive reinforcement that I was "on track". It however worked the opposite and left me with a honest view that I am a long long way from being in 3.50 marathon shape. Although I wrote last week about how I was just going to run hard over the first 21km I am not second guessing this plan. I have 3 further 15-20k runs before next week - so unless something dramatically happens I may just have to run sensibly at 5.30pace and see where I end up.

Brenden on the other hand is smashing it, and on Sunday finally broke 20minutes for 5km, sharing this training journey with Brenden has been very rewarding he is a really good guy, kind hearted and has a great understanding of exercises physiology. We have been running these 1km repeats a road loop around my place, just crunching them consistently at 4.15-4.10 pace. Some weeks they are a bit quicker but generally we don't get too carried away with going "super fast". I really think this key session is one of the reasons Brenden was able to finally break 20 minutes - long hard intervals just knock you into shape.

Great running Big M.

In other news it has been a really less than ideal preparation, more closely resembling a disastrous preparation for my mate Donald who is running the Marathon next week. With a couple of ankle and foot injuries he just hasn't run the volume he should have,  he went past the point of no return a few weeks ago and now is in a tough spot of being under done. Next week will certainly be a huge suffer fest for him, I doubt any of it will be enjoyable - but the Marathon like life can be like that sometimes.

Somehow I have to finish my Marathon, get some calories on board and run another 10km with Donald. I am trying not to think about this as an Ultra - but there is a risk my race doesn't go well and I can't complete my pace runner duties as prescribed.

I have built this situation for myself - its not ideal BUT should make an awesome blog either way! HA

Stay safe running

Pex

2014 Goals

First things first – my beautiful sister has had an amazing little girl born on the 13/12/13. My little niece Natalie is perfect and we cant wait to see her in a couple of weeks on Holiday!

Second most important news is Ben is back running. With him moving back to NZ it left a hole in me, and I miss him terribly. Unfortunately with Mel having health issues, he hasn't been running - glad to hear he has his running mojo back and is thinking of some races in 2014. Can't wait to go skiing and running next year!

Third most important news, we have finally retained the Ashes. Yes I am a cricket tragic and my life revolves around the trials and tribulations that are our Cricket team. Yes I did name my first born son after Australia’s greatest opening batsman Matt Hayden. #returntheUrn has been huge this summer, let’s make it 5-0.

Following on from my year in review blog, I have been spending a lot of time thinking about my goals for 2014 and where it will lead me. What do I want to have a crack at, what is achievable and what might me a stretch goal? The stretch goal will keep me getting out of bed in winter.

To get it off my chest and out of my head, yes I have been thinking about a marathon for 2014. In doing a lot of reflection about my mental state, I think I suffered from a bit of endurance running burn out. Possibly too many races and too many goals. The back tightness I picked up at the K2D race last year which inhibited my race and derailed my race plans – was most probably a physical manifestation of my mental state at the time. I was simply burnt out.

I have thought a lot about the mental preparation regarding races and how 90% of my events are often derailed by unrealistic expectations (aiming for a crazy race PB).

That’s the problem with being goal driven. I had a boss once ask me “was I disappointed?” when I didn’t receive a pay increase I believed I had earned, I said yes, his response “lower your expectations”.

Whilst his comment was tongue in cheek is does provide an interesting observation of one of the stronger personality traits which I have. Being “Goal Driven” can sometimes be seen as greedy or pushy, or restless, never satisfied. I am very goal driven, and when I have clarity of that goal it can be often at the expense of other activities and relationships in particular. Backing off on my own personal running goals in 2013 helped me invest energy into other areas. It wasn’t the actual time invested, as I was still training 10-12 hours a week (which is plenty) just the emotional energy required to work to a solid plan and build up to the event and attempt to execute the plan then the inevitable come down after the race. There is NOTHING like the week before a marathon!!!!

This year I have learnt to run for me, run for the pure fun and enjoyment of it. Run to feel fast and powerful, just enjoy it with no real fixed goals. The track training really has helped me work through what I want from running and what I am searching for as an athlete.

My athletic goals have at times been very specific and measurable. Like a sub 4 marathon. Or sub 20min 5km. In doing this I often neglected the general fitness and health part of my body, too often just focused on the running sessions, not enough on recovery, strength and nutrition. Losing the ability to do basic stuff.

I am a middle of the pack endurance athlete, my “strength” is my power and speed I have over a very short distance. I am an average endurance athlete.  Too often people get hung up on being a marathoner or ultra-marathoner, sometimes being a bit snobbish making comments about people who aren’t a real athlete unless you are doing mega distances or mega fast times. I can tell you from personal experience that all distances are as hard as the other, only the suffering is longer.

But why a marathon. Why even bother doing another one, since I am back in the gym and getting stronger why bother trying to tear myself back down to do another marathon? Sensible question really, the only real reason is that the actual finish of a marathon and sense of accomplishment is very satisfying. I have never done an Ironman but I am assuming that the feeling of coming down the finishers chute is addictive. What I will be doing this time around is not investing a huge proportion of the year to the marathon. So not a typical Lydiard style marathon program, and definitely not a 40 week 4000km training plan like TNF.

Since I have been back in the gym, I have been doing some CrossFit workouts and really enjoy them. A lot of the gymnastics and conditioning movements I am already OK at, and add in my normal strength levels for the squat, deadlift and bench press I actually am OK at picking up some of the Olympic Movements for the more complex WODs. Oh if there are any CrossFitters on here – yes my “Fran” time is a slow 7.14, my “Cindy” is 16 rounds and my “Jackie” time is 8.55.

Side note – rant. If you haven’t done something, don’t talk shit about it. You cant criticise something from sitting at home watching it on YouTube or you met someone and they are dickhead so everyone that does their sport is a dickhead. There are too many assumptions made about people and what they are doing. If you are being active and healthy, and it doesn’t impact on me doing what I want to do, go for it. I couldn’t care less if you want to do an Ironman, Tough Mudder, CrossFit, Ultra Marathon, Road Cycle, Marathon, Ocean Swim, play touch footy, AFL, League or whatever. It’s your life, live it. Don’t talk shit about someone elses sport, it’s their life and hobby to enjoy. Also don’t have a stick up your ass about what you are doing. There is always someone better than you. Your race times are your own, and I hate the fact I have fallen into this trap of comparing myself or comparing others. Who gives a shit really, it makes no difference. We are all just age group wannabe athletes with full time jobs, careers and families. Unless you are Usain Bolt, Michael Jordan or Shane Warne you are not the greatest of all time. Be happy for others as you are happy for yourself, don’t be so critical of others, don’t be critical of yourself. Sean take note. Rant over.    

In reading Brian Mackenzie’s book – Speed Power Endurance, a lot of the themes and elements speak to me. In looking back over 4 years of running, the greatest gains I made for my endurance running (10km to marathon) were based on shorter harder running sessions, rather than the Lydiard style low intensity high volume. There is a point where MORE volume didn’t make me faster. What I am most interested in looking at is applying Mackenzie’s principals and plan to a marathon to see what the outcome would be for me, as like I said previously being a power/speed athlete rather than an endurance one, I believe I would respond better to this approach. Being a middle of the pack runner having more power and strength will help with the fatigue and fade during the last 10. I am certain if I was stronger in 2012 I would not of faded so badly in the last 10km, losing 10 minutes of time. This approach is not traditional, and may not work. But who cares, it will be interesting to write about!

These are a lot of words to say that I am currently thinking of having a crack at the Sunshine Coast Marathon using CrossFit Endurance program. I am not concrete on this yet, more 70/30.

The loose goals I have are track and field in March 200m, 400m (58seconds) and 800m (if travel/cash permits) then build to a sub 20 min 5km around May and then build to a 10km PB by July at Gold Coast and then towards the Sunny Coast Marathon in the last week of August. There are 8 weeks between Gold Coast and Sunshine Coast Marathons.

I will think more about this and the plan going forward, I will continue to work on those shorter distances in the next month or so and see how the gym work is translating to the track, particularly my 200m and 300m times.

Stay safe and enjoy your Christmas.

Pex

2013 Year in Review (sort of)

It’s certainly has been a weird year – something’s have progressed and improved and others certainly have either plateaued or regressed.

As a dad and husband I certainly feel like this has been my best year yet – I have invested more positive energy into the boys and they are really showing some signs of maturing into well rounded and responsible kids. In hindsight I raced too much last year, which included too many weekends away. I also travel for work sometimes, so being away from the family certainly takes its toll on the family unit and messes up everyone’s routine.  I have certainly felt a strong feeling of guilt, about spending quality family time pursuing my own selfish pursuits. This feeling shouldn’t be confused with investment to be a better athlete, which I strongly believe can occur on a reasonable daily activity level (like running in the morning and gym at lunch). What I am referring to is the long distance travel to all points of Australia to race.

This year I feel like I haven’t raced enough, but I have progressed with my strength and speed – I just don’t have a heap of participation medals to go with the training effort.

In thinking about 2014 one big difference is that Joel starts prep and will be at school with Hayden. Which means Bel will probably work a bit more. At the end of the year I traditionally plan out what events I’m most likely going to target for the year. Only 1 event is certain and that is the Gold Coast Marathon which I will run with Donald. I probably will run the 10k the day before and aim for a sub 45 min run (my PB is 43.55). That way I can push the faster training still and get a few long runs up, I don’t want to be the one complaining at 35km with 7km to go!

Apart from that – there are 2 other trips which I am desperate to do. The first is a family trip to Sydney to watch a Manly Sea Eagles home game. Manly play arch rivals Melbourne at Brookvale on the Saturday night and hopefully the stars align and I can get there for my birthday weekend which is Round 1. The other trip is a family trip to New Zealand to go skiing with Ben, Mel and the kids. In reflecting about the cash I spent racing last year, money would be better spent on a couple of decent family holidays. This is different to investing in my health, such as running gear, gym fees etc.

Which is the hard part of planning trips. When I look back at 2012 I feel very guilty about the money I spent on myself, which could have been spent on the family. It’s not like I was spending our food money on racing, but with events it certainly chews into the family travel budget. As the boys have matured (Hayden is nearly 8 and Joel is 5) – there are more adventures we can all have together on the weekends - memories for life. It was often a lonely feeling calling home after I raced to talk to the kids.

The big thing floating around with my running is should I have an all-out crack at a marathon PB after Gold Coast. Maybe aim for Sydney marathon in September or Sunshine Coast in August I have never done Sydney and it would be nice to have another “state” completed. With regards to track racing, hopefully work gets me to Brisbane for the QLD State Masters Champs in March. I’ll start to ramp up the track work soon, and hopefully with the extra gym work I have been putting in I will see an immediate improvement. I ran close to a grass 200m PB yesterday, after 4 weeks off so I know the gym work is paying dividends.  

With blogging it has been difficult to write. Less events have meant less to write about.  I have really enjoyed this year spending more time with the family and less time measuring my self-worth on race results, which I have a habit of doing. A pattern I fall into is wanting to push and test myself, then once that improvement curve ends, I lose interest and move on. Maybe I could just be happy at being a multiple marathon completer just running 4 days a week.

I think some of this is also that I am missing planning road trips, racing and travel with Ben, as he has been back in NZ for 2 months now it is starting to sink in that he isnt coming back. I miss having him here to chat with and it probably is one of the reasons that I am failing to plan anything for 2014.

As you can hear, a lot of stuff is up in the air. I know the effort it takes to pull on a marathon PB and a part of me wants that, but I also am aware of the bitter taste of a marathon struggle, where you don’t perform as expected. It can be a soul searching exercise.  The other issue is I have invested 12 months to get faster – and I have seen some real progress, but as I mentioned before the lure of a marathon finish line is like nothing else. Of my 7 marathons, only 1 (Canberra) did I not feel like a rock star when I finished. That’s a lot of good memories and positive emotions bottled up in running 42.2km!

In talking about racing, Gav Bendall is about to run Australia’s longest and arguably toughest Ultra the Coast to Kozi a 240km race from the Pacific Ocean to the top of Mt Kosciusko! Another friend Mat Grills is also doing the race, and I wish them all the best and safe journeys whilst taking on this epic adventure.

If you are wondering what the event date is for the Spring Classic next year, it is the 5^th of October, so book it in! It is a week before Melbourne Marathon and a month before Noosa Triathlon.

Lucky Number 7

“I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.”  Michael Jordan.

So it has taken me 7 marathons to get to this point. I have flown to Melbourne, Canberra, Gold Coast and Brisbane chasing PBs. I have gone from a massive over-pronator, to barefoot runner and somewhere in between in 3 ½  years. On the 1^st of July 2012 it happened, I finally feel that I have run somewhere near my potential. A point where I can look in the mirror, and be satisfied that the investment has been worth it.

In a quiet moment on the start line on Sunday morning I thought long and hard about my two distinct and race finish options. One is that I have “another” race where the wheels fall off and I write a painful soul searching race report, one where I ask myself a million questions and get zero answers. The other is that I climb into the race and seek out the pain and know that I am the most mentally tough runner there is on the course.

And so I did just that.

But before we get to Sunday’s race and all of its glory – I thought I would just take you back through the other 6 marathons. I have eluded to a number of marathon race failures, so here is the abbreviated version of what has happened over the past 3 years.

1.    Gold Coast Marathon 2009. Net Time 4.38.03. Splits 2.03.42 and 2.34.20.

First marathon on very little training. I ran a half marathon PB in this race (by 6 minutes) and went too hard too early. Payed for it terribly out the back end of the course, but loved every moment. As I ran back to the finish, seeing Bel and the boys and my mum I was very emotional, the love affair with the marathon was born. I was aiming for 4.30 so only 8 minutes off, I was pleased with the finish time.

2.    Gold Coast Marathon 2010. Net Time 5.16.40. Splits 1.55.31 and 3.21.09.

My first marathon where I have run injured. I had run a 1.42 half marathon at the river run 3 weeks earlier in Vibram Five Fingers and just after the race had injured the top of my foot. Top of Foot Pain (TOFP) was terrible – but I made the mistake of not returning to shoes and persevering with the Vibrams. I had taken a few pain killers at the start and thought that if I could get through 10km I should be OK. At 14km, before the turn around I was cramping badly, so bad I was reduced to a walk at about 21km. I walk ran the last half of the marathon. Reduced to suffering in unbearable pain in my left foot and cramps. Luke ran the last 10 with me, and watched as I suffered badly. My sister ran past me on her way to her marathon debut in a touch over 5hrs. It was a very weird feeling having her pass me at the 34km mark. Two panadene forte at the finish line knocked me out. I woke up at 7pm that night, with no recollection of how I got back to the motel from Jason’s. That was my last race in Vibrams, I needed shoes!

3.    Melbourne Marathon 2010. Net Time 4.17.20. Splits 1.54.45 and 2.22.25. Melbourne was so beautiful. The race started early and I ran with Mon’s coach Roger for the first 25km. We went through the half with 5 minutes in the bank for a sub 4hr marathon. This was my second serious attempt at going under 4hrs, this time I wasn’t going to be stupid and go too hard, so we ran comfortably for the first half. I needed a toilet stop and lost Roger in the crowd. Going back up Flinders St I hit the wall, and needed fuel, I hadn’t taken any gels on board for a while and ended up fading in the last 10. Coming into the MCG was a very special moment, you run a lap of the oval and it was very special. I knew I was going to run a PB so I was very excited! I felt great that I finished strong, but it was bitter sweet. Luke had busted his knee and hadn’t run, so it was tough seeing him sitting on the sidelines. Hayden came with me to Melbourne, it was the best father son trip you could wish for. PBs for me, and a big day at the Zoo the next day for him. Thanks Tiger Airways for $40 flights! I was shooting for sub 4 but was happy with the PB.

4.    Canberra Marathon 2011. Net Time 4.39.55. Splits 2.02.25 and 2.37.30. Another marathon with TOFP this time from trying to do too much in my Nike Free’s. This is my famous “fat marathon” – where I was tipping the scales at 80.5kg (I am around the 72.5-73kg now). I flew to Canberra with Michael and really just hoped to be in one piece at the end. The pain in my foot resulted in me changing my gait and in the end my left glute locked up, it felt like it was in my hip joint and resulted in me suffering quite badly at the end. I was cold and miserable – but resolved my fuelling issues. No crashing due to lack of fuel like I had in Melbourne. When I got back and Jason looked at my photos, the famous “loose some weight” line was said. So I began dropping weight before Gold Coast. I was realistically aiming for a 4.10-4.15 Marathon. Disappointed again. I stop wearing the Nike Free’s and went back to a real shoe, actually the opposite to Free’s. I ran in Jason’s Nike Vomero’s (Nike’s most plush shoe) and within a week my TOFP was gone. I bought a pair within 3 weeks and haven’t had a foot injury since.....

5.    Gold Coast Marathon 2011. Net Time 4.18.52. Splits 1.54.33 and 2.24.18.

My race was punctuated by another injury, this one I didnt see coming! ITB pain at the 25km mark and I thought my race was over. It eventually became a little looser, but I just couldn’t run hard on it. 12 months of training and I hadn’t even improved upon my Melbourne PB. I seriously needed a decent marathon to make this all worthwhile. Best moment was seeing Michael and Gav at the Grand after the race, they both had gone under 3hrs for the first time and it was very special seeing them both so ecstatic. I had another one of those awkward moments, where people tell you that you did a great time, but you know they are just being nice. All I had was another excuse why I hadn’t gone under 4hrs. Jason and Luke both snuck under 4hrs, I was so happy for them. My turn must be coming.....

6.    Brisbane Marathon 2011. Net Time 4.05.57. Splits 1.48.43 and 2.17.25.

Jason and I flew to Brisbane and just went crazy at the race. Jason ran with no watch and simply crushed it, running 3.36 – I was on track for sub 4, right up to the last 6 or so kms where I crashed and had nothing left. I was vomiting at km 39 and had “burnt” all of my matches. Finishing with my sister was special – when I finished I sat there sobbing like a 5 year old girl, I had given 100% and finally got close to the elusive 4hr mark. Was I ever going to get there? Maybe this is as fast as I will ever run....

Which gets us to Sunday, Lucky Number 7.

What does it feel like to have a decent race? I spent time visualising the course on Saturday, thinking about the feeling of running through the 37km turn around at the top end of the course (I have always been walking through there), coming down the finish chute – seeing the clock say 3.XX.

The start of the race felt very familiar, like meeting an old friend for coffee. Nothing felt new, or different quite the contrast to TNF where it was an overload to the senses. I hugged Greg and wished him luck for his marathon debut, climbed through the fence and found a spot to wait for the start.

As you know I had no watch. So it felt like  an eternity for Deek to get on the microphone and give his marathon speech. I shed a tear at the end of his speech he said, “do it for your yourself, do it for your family”.

This was my time.

The gun went, and it took a while to get to the start line, no watch meant that I just ran by feel. I started a fair way back off the 3.30 balloons, in between the 3.30 and then 3.45 balloons. As the race started, I got into a rhythm early – not pushing, just getting comfortable.

I made a decision early to wait for a couple of kms before trying to get onto the back of the 3.30 balloon, but the volume of people though made it a non event so I just stuck to a pace that felt hard but not crazy (like I have run in the past). I realised that there were 2 ladies running the same pace, they look comfortable and weren’t surging or doing anything stupid. So I just sat behind them all of the way down to the 15km turn around.

Within that 15km nothing exciting happened. I purposely left my ipod off, just tried to listen to my feet and my breathing. Both sounded great. Luke went past at about 8km, and Big M (Brenden) went past me I think at 10 or 11km.

As we got closer to the turn around, it was great to see the crew all coming back the other way. Paul, Pete, Michael, Benny, Gav, Jacob, Leah, Polly...each one of them gave me a little boost as they each went past.

Heading back towards the start finish, I had a little down period where I felt a bit off, it lasted from about 18km to 22km then all of a sudden I was feeling great again. I did notice that the weather was quite warm, much warmer than normal. As we went through Surfers Paradise I was cruising, feeling great. Up ahead I saw Big M – which was weird, I shouldn’t be catching him, I knew something must be wrong.

Within a km I was on his shoulder and slowed to have a chat. We ran for a while together, I was a little hyper at this stage, feeling awesome ready to tear the race up. Brenden said he burnt too many matches running 4.30s earlier, and was paying the price. I knew how he felt, and as my pace was starting to push again he told me to push on. So I did.

The sun was beginning to really beat down on me. What was weird was that I was able to actually plan the back section of the race, I knew it was hot, so I needed more fluids at the aid stations. My left calf was beginning to cramp so I grabbed some cups of Endura at the aid stations, I took a couple more Clif Shot Bloks and got ready for it to get hard.

I ran over the bridge at the 30km marker, this was the first time ever for me, I was starting to really heat up – so I made a very smart move. The next aid station – the really big long one that I knew was coming, I got to it. Grabbed two cups of endura, got those in, walked some more, and grabbed a total of 6 cups of water. 4 for my head and body and 2 to drink. I said to myself, you have 11km of hurt. Lets get this done.

I went through the 30km in 2.33 – and knew that I would finish with 3.40-3.45. I began to think very clearly. Right, it is hot and hard, so don’t spend too much energy until the 37km mark, then push if there is anything left.

Back at home, my 30km split come up on Jason’s screen. Jason was watching with his brother Troy. Troy said “Sean will find a way to f$%k this up, he always does” – Jason thought about it for a moment, the comment was raw but honest. Jason said back “not today – he has this”.

32km rolled around and Rodney was on the sideline, He jumped into the race to be my unofficial pacer. He knew the drill, I wanted to run 3.45. He asked how I felt, I said cooked, and my calf was beginning to cramp. We just pushed on, he was ½ a step in front always just trying to push the pace a little.

As we saw the "big three" go past it looked like Leah had dug the deepest she had a lead over Jacob and a fair lead on Polly. The look on her face was sheer determination. The boys looked like they were hanging on. Again as I went past them, I got a little surge in me and as we ran over the bridge into the roundabout towards the 37km turn around I spotted Luke.

He was maybe 3-4 minutes ahead of me. He said his ITB was playing up, which was always going to be a risk as it has been sore for month.

I hit the turn around and Rodney said PUSH HARD. So we did. I burnt up every single one of my last matches, the first 3.45 balloon came past at 40km and the second balloon went past at 40.80 – I surged past it trying to stay in front, but as I did my left calf cramped and locked at 41km. I stopped and stretched it on the gutter – then just bit my lip and tried to hang on for the last km.

Coming around the finish area was surreal. I knew I had run a huge PB and was close to 3.45...I just ran as hard as I possibly could in the last section. All I could think of was Joel and Hayden yelling “HULK SMASH” – I made a bit of a spectacle of myself and was yelling out “Come ON” – then I saw the clock it was slowly ticking over to 3.46.59, 3.47.00.....I raced jumped to touch the sign then collapsed as both my legs went into spasm.

7.    Gold Coast Marathon 2012. Net Time 3.45.37. Splits 1.44.35 and 2.01.02.

Boom. Personal Best by 20 minutes.

Looking at all of my splits I ran faster between 35-40km than what I did from 30-35km! Which is an excellent sign.

I learnt lots, but most importantly I realise that my recent race experiences have made me mentally very tough. I am more experienced now to problem solve on the run and just have the ability to tough it out. When the race got hard, I didn't go looking for excuses to quit like I have in the past....I just sucked it up enjoyed the hurt and went to the limit.

Rocky Road Runners race report next week.......

Enjoy your week off and your beers!

Pex

Gold Coast Marathon Preview

Its that time of year, no not tax time, but GC Marathon time!

To get us kicked off, it feels very different to my other 3 Gold Coasts - not because of my training, preperation or lack of injuries, but because Jason "Cadel Evans" Paull is absent from the start list.

I can still remember the coolish April night in 2009 when we sat down and registered for GC togther. Back then "long runs" were 16km and my weekly mileage was about 40km per week! How times have changed.

Without crying too much, I am missing the 300 text messages per day from him talking up Gold Coast. How fast we are going to run? What our 10k, 30k splits? The "What if" texts - you know the kind, where your mind wonders off and you start to dream of the perfect day, like those training runs that come very rarely where you just reel off insanely quick kilometers with no effort....imagine IF that happens Sunday....

This week has a different feel, to it. For starters Monica's injury hasnt been responding well, and she has been feeling a bit down about the very real prospect of coming all the way down to Gold Coast to watch. Stuff that, I am a bad watcher - I have been trying to keep her positive "just walk it and get your medal" thats my view. Lots of people (including our mum) think I am crazy for suggesting it, BUT it is Gold Coast. The atmosphere alone just gets my heart pumping.

I know the trail snobs like Mat The Tattoo Runner hate big road races, but Gold Coast is as close to feeling like running in the Olympics for us mortals. There are runners everywhere, the expo is superb, the race is extremely proffessional and the course is flat and fast. The weather for this year looks super awesome too!

So what of the runners making their debut - I am sure to have missed people so I am sorry if you facebooked me and I have missed you off the list.

Greg - ran his first race last year at the Spring Classic and has gone from strength to strength. A minor injury scare last week was a mere hiccup.....looking forward to seeing him run his first Marathon in around 4.30.

Jason Edwards - Luke's brother is having a crack at the full - by Luke's account he is in 4.10-4.15 shape, Jason was there at The North Face. It will be great to see Luke run with him, something that you don't get the opportunity to do very often (run a marathon with someone).

Speaking of Luke - he has flipped and flopped between having a crack at 3.30 or running with Jason. So I wouldnt be super surprised if he got to the 1km marker and dropped Jason for a real crack at a massive PB....time will tell!

Cain also started running last year and was bitten pretty hard by the bug, after running 2 half marathons last year, he finally cracked 2hrs at the River Run. He is sandbagging saying he just wants to finish, so I put him somewhere in the 4.30-4.45 time bracket.

Donna and Veronica from Saturday morning Road Runners are also having a crack at the marathon. I am super excited for them, both have done a HEAP more work than I ever did for my first - so I think they will be in the 4.30-4.45 group also. Being ladies, they will run a sensible race and wont get caught up with running too hard early!

My cousin Cath is making her Half Marathon debut.....if she doesnt break 2hrs she will go very close, she is staying with Greg, Monica and I so will all be getting pumped up together on Saturday night! I cant wait!!

I think David Wilkes is doing the marathon - I could be wrong, but pretty sure Mel made him sign up. He has the Rock and Roll Vegas Half Marathon under his belt on his Honeymoon, respect to anyone who does that! Best of luck to him and Mel, Mel looks like she has shares in a strapping company at the moment. I hope all of that tape can hold her together for the race!

Last Marathoner is Nick who I used to work with at the Rocky Council, I think he is running the marathon - he is Penrith supporter, so I feel a bit sorry for him! I hope he has a good day and takes his kids watch him finish. (Correction Nick is shooting for a sub 2 half marathon!)

This is what is looks like when you finish your first marathon with your kids, it is the BEST feeling (they look so little back in 2009)!

Up the pointy end of the Marathon times will be Paul Tucker, fingers crossed he has an awesome day and runs somewhere near his potential. A sub 2.40, YES 2hr 40minute Marathon is a distinct possibility for Paul. Insane! After being sick at the New York Marathon last November, I really hope he has a better day come Sunday, he deserves it.

Of the next group of marathoners, Pete Wheeler, Michael, Gavin and Benny are all having a crack at sub 3. Michael to me looks to be in the best shape of the 4, BUT who knows. They like Paul are all super nice guys so I really hope they all run under 3hrs. Ben thinks Michael might go under 2.55, which will be super quick for him!

The battle of the 3.10-3.20 group is pretty hot. Leah, Jacob and Polly will be all looking to "crush" each other. It has been really fun for me to watch them try and tear the legs off each other on the training runs. Leah looks in great shape, Polly has been battling injuries, and Jacob struggling with cramps. So the race between these three might be won by who has the most ticker post 30km. It is going to be a cracker, I sort of wish I was watching them race!!!


Brenden or "Big M" could be in that 3.20 group with his insane 1.35 half marathon at the river run, Brenden is an enigma - he looks too muscular to run a marathon yet ran 3.33 last year. Pat Carrolls plan has him peaking at the right time to really tear his PB to bits! I know he can do it.

Of the sub 4hr group, Trisha will be looking to improve on her Canberra time (and should) and Kathryn will also be looking to improve on her recent debut marathon of 3.45. These ladies do a LOT of work on their long runs, and I would be surprised if they took big chunks from their PBs come Sunday.

Which gets me to my own race predictions. To be honest I am looking to go under 4hrs. I have run 3.48 in training so I sort of know what that feels like (regarding effort). I would love to be somewhere near 3.45ish. Again, I havent been doing too much marathon specific training - so I am a little unsure how it will all play out.

I do know one thing, I am going to ENJOY Sunday. Really soak it up. After the race, I am going to head up to the Grand and celebrate hard with the debut marathoners - I am so eager to hear about how the marathon has changed them for the better and how they are ready for their next adventure, I know I always am.

Have fun this weekend if you are racing. Drink water early. Take it easy till you get to the 15km turn around and rip in coming back to the start finish - then be prepared to suffer for the last 12.195km!

OH and pose for the Camera's on course!

PEX

PS - Good luck to Coach Roger running his 79th (I think) marathon and 23rd Gold Coast this weekend! You are an inspiration!