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

Kids running and 3 Weeks to Sydney Marathon! #marathon10

Boys warming up for fundraiser at school

Running. Work. Running. Work.

Thats been about all the news I have got for everyone. As has been the flow of the year, I have done little racing other than the marathons I have done.

I try not to blog about work, however I have been super busy with the merger between CQUniversity and CQ TAFE. We are now Queensland's first dual sector University which is exciting BUT I have been under the pump with extra work.

Anyway we are going to Sydney as a family holiday and for them to watch me run my 10th Marathon. I haven't run the Sydney Marathon, it looks specatular going over the Harbour Bridge and finishing at the Opera House. Joel also hasnt been on a plane before so it will be aweome long weekend in Sydney. Be prepared the next blog will pretty much be full of photos of my family holiday.

Hayden's first 10k!

We have finished footy for the year and a few weeks back we got the chance to run a local trail race at Byfield. Hayden really wanted to come and run it, but it was only 10k or 30k. I thought really hard about was he ready to run that far, I didnt want him to be injured or not enjoy it.

Ultimately we could just walk it if he was tired, so I agreed and we suited up in matching singlets and headed down for the race.

I wasnt sure how tough it was going to be, but I just talked him through our plan. Run when it was flat, walk the up hills and run the down hills. We executed it perfectly and with about 350m of elevation gain it was a tough run.

We set a loose time goal to run the 10k in 80 minutes, and we came through the 10k in 76 mins and finished the 10.5 in 1.19. In the last few kms we were running 5.20s making up for slower kms going up hill.

Hayden is such a positve kid, and I was so proud of him. Even as we went up the toughest hills he never complained, just focussed on walking fast and taking in enough fluid. He has been so proud of himself since - telling everyone who runs that he was the youngest kid there running!

Let me take a selfie

In the past I have done a few running trials for Scody's Research and Development team, mainly running shorts and new singlet cuts. Last week I recieved 2 awesome new garments in their new technical fabric. All I can say is WOW. I hope they put this stuff into production soon, it is so light and cool - possibly the best running shirt and singlet I have ever worn!

For those of you that havent signed up yet, registrations are open for the CQPhysio Group Capricorn Coast Running Festival - www.capcoastrun.com the last 2 years have sold out, so dont miss out!

Pex

Marathon Week #GCAM14

I know the destination. I know where the road will take me. I am certain of the suffering - but this time it is different.... I am welcoming the pain. I know there will be a point where my lack of base fitness will reduce my pace, and the sun will beat down upon me, my thoughts will drift BUT this time I am mentally stronger and ready for those moments. This is my choice to be here and my time on Sunday will be the start point for my journey to PB in Melbourne.

In talking with Ben and Brenden this week I have recommitted to rolling the dice and will have a crack at running the first half of the marathon in 1.45. As I have discussed previously there are obvious risks and it is against conventional marathon "pace" plans - but I need to take something out of this race. I can play it safe on a training run, and by that I mean run comfortably hard - but keeping an eye on my pace and vary it to how I am feeling. Sunday isn't a day to play it safe, it's time to see where I am at. I don't have the luxury of a half marathon to run prior to the race to gauge where I am at.

On Sunday Brenden and I will line up with the 3.30 balloons and I plan to stay with them for as long as possible. This might be 15km, 18km or hopefully 21km. I know I can't sustain that for 42km but I need a "jump off" point for my training post Gold Coast.

I feel like I have had a little improvement since the run with Rodney, including a couple of longer runs at close to 5.00 min/km pace. This included a 15k last week and a 10k on Saturday, I then doubled up with a Saturday afternoon run at of 8k at 5.20 pace. I haven't done a "double" run in 20 months, so it felt bad ass to lace up again in the afternoon for a session.

Other than that I really don't have much to report - this taper week has been awesome, I'm feeling fresh and ready for Sunday!

Donald on other hand isn't travelling too well, his foot issues are meaning we are in a hopeless situation where we just relying on pain killers to get through the marathon. Having been there for 2 marathons myself I know the pain of struggle, walking and suffering through the 42k to get that finishers medal. I'm pretty sure I ran Gold Coast in 2010 with a bone broken in my foot, which lead to issues including cramp and a 5.18 marathon finish. It's not fun BUT I can say I learnt a lot about myself on that day. I hope the marathon gods are kind to Donald, I would swap my marathon finish for his if I could. But it doesn't work like that.

I just hope he can get back to the start finish so I can help him get to the end.

Good luck to all of the other runners heading to Gold Coast - hit me up on twitter @RunPexRun if you are keen for karaoke on Sunday night!!

Race hard

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

3 weeks till Gold Coast Marathon #GCAM14

So the last two weeks I have been sick, which hasn't been fun. Not the normal type of get sick for a couple of days then get better - but the dreaded flu where you don't get better but gradually worse.

I had 2 long runs where I was sick one of them was OK but the second one it was like I had no gas in my lungs and my legs were shot. I ended up on the couch all day Saturday in a coma like state - but must finally have it out of my system as I'm feel much better today.

Given that it is a touch under 3 weeks until Gold Coast I should report on how the training has been going. Brenden and I have knocked out a few impressive sessions, KM repeats on the 4.00min/km mark, and few longer tempo runs. We ran a solid 140 minutes of hills 2 weekends ago, so everything has been going along pretty well considering, except being sick.

We have also settled on a race plan, which is to run 5.00 pace for as long as possible. My goal is just to suffer for as long as possible at 5.00 pace, hopefully I will be around 21km and then just grind out the remaining 21km. My idea is just to see where I am at, and how much work is still left to do by Melbourne where we are aiming to run a 3.30 marathon.

I haven't approached a marathon like this before, so it will be fun to see how it feels. Just going out with a plan to blow up.

Being sick for last weeks long run meant the distance and quality was well below what I wanted to run, but there is nothing I can do about that now. I really have to just knuckle down for the next 19 days and keep the intensity up.

Having Brenden check in on my illness has also ensured I rest where required (like last week taking an extra day off), its been great having someone monitor you on a daily basis.

Hopefully I will get a chance to race in the local Rocky Road Runners 5km if the kids aren't playing footy out of town!

Run Safe

Pex

Week 3 Marathon Training OUCH

So training is going pretty well. Nothing too huge in volume just really working myself slowly into shape again. I am working on two things, the first is to ingrain my goal October marathon pace of 5.00min/km and the second thing is to work on my weaknesses (which is endurance).

Generally my week is 4 runs and 3 gym sessions. Runs 1 and 3 are long intervals, either 800m 1km, 1 mile or 2km with 2 minute recovery. Run 2 is at the moment a type of tempo so a warm up then 4-6km at 5.00pace. The idea for run 2 is to get back to running a solid 15km at 5.00 pace. Run 4 is a long run, which at the moment is 15km at 5.20 pace.

Monday - 6km at 5.00pace
Tuesday - 10 x 500s at 4.25 pace with 60 secs recovery
Thursday - 5km at 5.00 pace
Saturday - 15km at 5.20 pace

My idea this time around is not to do any "junk" running - that is for me at 6.00min/km pace. Where I am just cruising along. The main thing is that my gait is terrible at this pace and it just re-enforces bad running habits.

So my longer term goal is to be in 3.30 marathon shape by October. So plenty of longer runs at marathon pace or faster. In the past I have done shorter intervals and thought that they would transfer to good race times (for the 10km and 21km) but in knowing where my running strengths are I should be doing more longer race pace efforts. So for the marathon 15km at marathon pace mid week will be my goal, then a tempo at 1/2 marathon pace plus a speed session plus a long run.

In the past my long runs have also just been "for distance" so I am not stepping up the volume unless I am fit enough to handle it at either 5.20 pace or faster.

Everything else is going pretty well. My new Nike Pegasus arrived this week - so I feel like a marathoner again. My cupboard is full of Hammer Gels, on Saturday I have rejoined the long run group - which has been good.

On the last day of school Hayden ran his first Cross Country at school. As his birthday is the 20th of December he just made it in for the Under 9's, but he ran a sensible race and came in 6th! It was a really proud Dad moment. He ran and had fun with his friends!

I also gave in to the boys and got them a puppy! Milo is the new addition to the family!

Sean

At the end of the race!

Happy after the race



Milo and the boys - the new addition

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.

Race Review and Spring Classic

 

Welcome to my late race report. I thought I would bundle all of these words together to form some sort of blog/make sense of what I am doing with my life. I can honestly say that last weekend when the CQPhysio Group Spring Classic was on, was the busiest I have ever been in my life. It’s also in the top 5 most stressful moments of all time.

I will talk about the Spring Classic from my perspective later (as an event) but if you are skimming this and not going to read the whole thing – I want to quickly say that we at HRE have taken your feedback on-board and will make a number of improvements for next year. Some of these items were due to budget constraints, others simply growing pains. We want you, as an athlete, to have the best experience so aim to improve every time we bring you a HRE event.

The couple items for next year that will be improved;

• Earlier start time for all events, 6.15am start for the main race
• Longer course, course will go all the way to the roundabout for the 10k and half marathoners – thus reducing the laps and congestion at the turn around points
• Army of aid station volunteers – and larger aid stations
• Better race precinct, a half marathoners finishers area, bottle of water for every finisher, more kids entertainment, more food options, better viewing area of finish line,
• Pre-race pick up all day in Yeppoon on Saturday, all day in Rockhampton Friday
• Communicating our sell out points earlier (sorry if you missed out we only have insurance for a certain number, will raise this to 1500 next year)
• Singlets will be for sale, so if you want a cool singlet you simply order it before the cut off date – if you want one you can get one
• Early bird entry fees – discounts for people who like to sign up early
• Participants hand book, so you have all the details in one easy to reference book prior to the race

Thanks to everyone who raced, we loved bringing you the big city race experience here in CQ – bigger and better next year!

Before I get onto my experience as a race organiser/spectator I will go back 3 weeks to my racing in Townsville.

We had a family trip to Townsville – a chance to get out of town, and for me to test out my winter training. I had nominated for the Masters division but in a conversation with ANQ they placed me in the open division. This didn’t seem to be a bad thing, I wasn’t looking to win any events, just use the faster runners to “pull” me through for a PB.

When I was lining up one of the kids said I was a huge 800m runner! Huge as in muscular. I am no whippet like the other middle distance kings.

My one little gripe was the timings of the event. The races didn’t start on time, so by the time I warmed up etc. We had to wait – up to 45 minutes till the start of our races. The first race was the 800m and I was looking to run under 2.20. The race included the opens and under 18 mens, the pace was insanely quick and I went out way too hard going through the first 400m in 62 seconds, down the back straight I completely blew up and was passed by just about everyone. Finishing in 2.21 I was spent. I should of ran the first lap in 1.05-1.06 and wasn’t “listening to my body” – by the time I got to the car I was dizzy, the 5minute drive to the motel was hell. When I parked the truck, I stepped out and vomited everywhere! I made it upstairs, laid in the cold shower and tried to recover.

Bel thought I was going to die, and kept asking “is this more fun than marathons?” in her really concerned caring way. I love her so much, she was really worried about me. At that point I was glad she wasn’t at TNF to see me near death! 20 minutes later I was back, feeling better! Weird.

The 400m was my showdown event. I really wanted to bury myself and run under 60 seconds.

The same again, the race was moved and I had to run later in the day. They again combined a number of races. Kids were talking about running 55s – so I knew I was going to be close to last again. I settled into my blocks and tried to push out hard, and go balls out. Coming down the home straight I was pushing and knew I was close to a minute, it felt quick. Maybe because of the heat or wind, but it felt faster than the 61 seconds I was awarded with. The elusive sub 60 minute 400 still eludes me. I’m not far off it.

Sunday was a mess. The kids had a swim at the water park and by 11am Bel was feeling sick, we went back to the motel and she had a migraine (from the heat I think) and was down for the count. So I went and ran the 200 by myself. I have run a 27.00 self-timed on the track and a 27.89 on the grass self-timed and was really hoping I could execute a sub 27 200. As I was in my blocks the gun went and I launched out as hard as possible, again it felt really quick, the adrenaline was pumping and I put in a huge dip at the line. I waited around for my time and disappointingly ran a 27.39 – there isn’t much in it I guess between a good race and a great one.

 

A learning from the event, is not to warm up so early. The other factor was being prepared to wait. Just waiting killed my energy and buzz.

So the next 12 weeks will be about building a base again and after Christmas concentrating on the Queensland Masters Athletics Games again. I need to be stronger out of the start and build a better tolerance towards the end. A few improvements should see more running PBs.

Donald has been hounding me about the blog, and to be honest I really miss the finish line of a marathon. I have committed to running at least 2 next year. Maybe I could run 3 and get my marathon total to 10. I don’t have a burning desire to run a PB just do it for the experience. Track is where my energy is still going.  

Speaking of Donald he ran his first half marathon on Sunday. As we spoke on Monday for the debrief I can hear in his voice that a lot has changed, his focus on becoming a better athlete is 110% - there is nothing that will stand in his way of GC 2014. I said to Bel last night, that it is motivating to hear how he is changing his life. He will become a better man by running. If you are willing to listen, you learn so much about yourself.

So last week arrived, I had been given the honour of Master of Ceremonies at my Cousin’s wedding. Owen was marrying his fiancé Cedar in Byfield. She is absolutely the perfect life partner for him, so caring and compassionate, but also will take charge when required. They are so much in love, and it just warms my heart to see them both so happy together.

The MC duties however provided a logistical challenge with setting up the CQPhysio Group Spring Classic and being in 3 places at once, of course the wedding reception was in the rainforest so no mobile reception!!! Painful!

With regards to the event – Jason and I started HRE in January 2011 with the dream of bringing a big city race to CQ. Sunday actually felt like we had achieved that goal, with 900 runners tackling the beach front it was a sight no one had ever experienced.

A lot of work goes into events, and it included us working 38 hours straight over Saturday and Sunday to pull it off. For those of you that have already provided feedback (good and bad) we are listening and will make course changes, start early, improve aid stations, have more organised finishers precinct, and do a full 2 day race pack pick up. There are a few other details which we want to get right to ensure all runners have the best possible race day experience. If you have any feedback let us know at humanraceevents@hotmail.com

Whilst on the thank-you list, I must thank all of the Aid-Station Volunteers and Luke Fallon for working over time getting aid to people. Like I have said earlier, aid stations will be better stocked and resourced next year – one of the growing pains this year.

The race itself was run and won with the favourites in the 5km and 10km men’s getting the money, Paul and Miles both ran great races. Drew came in from Emerald late in the week and wanted to run his first half marathon, a new course record of 1.16 it was insane to watch him carve his way through the field. Rodney ran really well also, setting himself up for another big block of ironman training leading up to Port Mac. Raelene and Gav get prepared to run the Coast to Kosciusko Ultra – Rails wins the 10k event! Loved seeing our Cooee Bay Pharmacy pace runners bringing people home on their goal times!

 

 

 

For my little family, Joel and Hayden loved the kids dash again! The kids ran the same course as the adults Mile Bolt – I loved it. I loved seeing Hayden and Joel race hard and push themselves. Hayden really surprised me in the 5km – he ran 26 minutes, which is another 2 minutes off his 5km PB. I bet you all think we train and I pressure him, but it’s the opposite. We do no training, just ride our bikes and kick the footy. I am ever conscious of not making them both do too much whilst they are young. I want them to have fun and enjoy it.

For me the greatest moments are when people are suffering yet still have the courage to push through to finish. Nicole was aiming for 2hrs and fell off the pace, and finished with 2.07. I know she is capable of running under 2hrs – but it just wasn’t her day – next year for sure.

Also a big shout out to Aaron and Leah Benson who were married the day before. Leah was adamant that she was going to pace run no matter what and made it quite clear she would “protest” if she was left out! We had her bib made with “Just Married” on it. It was so cool. Aaron decided his form of protest would be to take our cash and ran 3^rd in the 5km! Awesome to have both of them there running and sharing their experience with everyone.

That about covers it for the last few weeks, I am back in the gym and doing some track sessions and general running at the moment.

Be safe

Pex

Boston & Aussie8

This morning I had a hard track session planned, warm up, dynamic stretching then 4 x 300s on 47-48 seconds. The huge storm we got last night left the grassed track really dead and boggy in sections so I bailed on the session and headed out for a recovery run instead.

It was a great chance to clear my head.

Unless you have been living under a rock you would know about the Boston Marathon bombings, and as I type this one of the alleged bombers has been killed and the other is at large. This morning I ran for Boston.

There have been many pieces already written about the bombings, and my deepest sympathies are with the families of the lost and injured. The thing that has hit home to me, was that no runners were killed. The 3 deaths were of spectators watching. It is hard to shake the thought that my boys, my wife, my mum, my friends are the ones who are normally there watching me finish a marathon. Innocent bystanders. Not runners, but your support crew. When you personalise the loss at Boston its hard to imagine how the runners could be feeling - finishing the Boston Marathon is at the top of every marathoners bucket list. Finishing this year would leave very mixed feelings.

As I finished the easy 10k this morning, my thoughts were fixated on Boston 2015. I may have to buy my way in, but I will go there and remember them, I will run for those who cannot run.

I will Run for Boston.

 



Aussie8

For the past 10 days my recently married mate Luke (Eddie) Edwards has been setting a new World Record for the fastest summiting all 8 of Australia's state and territory highest peaks (mountains).

Click here for Aussie8 website 

The three guys have done an amazing job in managing the logistics of getting themselves from State to State and then backing up to summit these awesome mountains. Mt Ossa in Tasmania looked insane with heavy run and freezing temps - can't wait to hear all of the stories.

Having finished last night, I haven't had a chance to get all of the details so I will follow up with a blog after I get a chance to do an interview. It is an awesome achievement, and a record which I doubt will ever be broken.

Pex

Broken

Well I am off to get my back sorted tomorrow - this is weird to write, but something finally gave up after running every week for the past 21 months! Similar but more intense pain than Toowoomba, the top of my back felt like it was pinching and by 6km I just couldn't breath.

I think it was driving the car on Saturday - so hopefully it isn't too serious and Polly can sort it tomorrow.

I finished 18th, in a very slow 1.20 for the 15k. On a recent training run on my own I ran 1.10 - so this result is a very poor indication of where I am at. BUT as they say, the results (or lack there of) are on the board. Last week I finished with the 5th fastest time at the Cap Coast Road Runners cross country, so I won't go and hang myself yet.

I won't depress myself with the splits post the Miami "hill" (a big set of stairs at the 5km mark) but as promised my splits up to that point were:
1km - 4.43
2km - 4.24
3km - 4.31
4km - 4.30
5km - 4.32

After I went through the 5km aid station and started up the stairs, my back just started to tighten and by the time I went down the back side of the hill I just couldn't breath. I slowed, hands on my head trying to breath in get my breath back. So my split times just fell off, I struggled to even run 5.30s.

11.5hrs in the car yesterday to think long and hard about my year ahead. Work is going to get MORE busy with the confirmation the Uni is merging with CQ Tafe and am committed to more study. Something will have to give and considering the racing and sacrifices Bel has made this year
 travelling for races will probably be it.

As I am starting to think about 2013 originally I had planned to run Great Ocean Road then Gold Coast then Melbourne. Now it seems Gold Coast will clash with a work commitment, hopefully I can still get there as it will be my 5th GC Marathon.

Onto the other Rocky Runners and they all ran extremely well. Michael was 4th in the 30km, Gav was 6th and Raelene snuck under 3hrs.

Marty finished 3rd in the 50km with a 3.45, Benny ran 3.49 in 6th and Rod finished 9th in 4.06. All of which are insanely quick times, considering the heat and humidity on Sunday morning.

Marty has killed Ultra races this year, 3rd at the 50km, 4th at Glasshouse 100 miler and 2nd at the Caboolture 12hr this year.

Benny looked strong and healthy, the plant based diet is working wonders for him, I know a sub 2.55 marathon is close.

Rodney has finished top 10 in the 3 ultra's he has run this year, considering he isn't full time running it is a huge achievement - looking forward to seeing him further improve once he knocks over the Ironman at Cairns next year.

Seriously these guys are awesome athletes, and the best to travel with. Very lucky to call them mates.

Marty 3rd place!

 

Rod (red singlet) "where is my Ice Break?"
Benny (white singlet) "how cool is that bridge"
Post 50km!

 

Drowning my sorrows at the surf club!

 

It was great to see Geoff and catch up with my sister - meaning the trip wasn't a total write off.

I'll knock out a year in review post next week.

Be safe on the roads, keep hydrated!

Pex

Hard Running

I sometimes get nervous going to a training run, recently it is just because I know it is going to be hard, it will require me to concentrate on holding a set pace or not getting dropped with the faster group.

Last Thursday I ran with Rod on his "Range Loop" and he purposely smashed me. Just really run the legs off me up the hills and I know he enjoyed it.

Are you having fun yet PEX?

Tomorrow morning I face the music again. Hard Running. I know it is going to painful - I am planning to hold on for a little longer and not die.

Will it be easy? Nope. Will it be worth it? Absolutely.