Lost in Thoughts - January 366km of Running

Its a nice feeling when you are running, not pushing the pace, and the miles to fly by. Not all of the time, but a vast majority of the time you are just lost in thought.

The past week or so I have really been thinking of mistakes that I have made, you know "life's lessons". I have made a few with running, racing, at work, in business, and in relationships. Some of them I dwell on more than others, wishing I had a time machine to go back and change the way things ended - or change my approach or reaction to certain events.

Some of these moments provide a catalyst for change, some of them I just realise they we were part of growing up and finding out what really matters. Friendships in particular are a common thought as I run along. I have lost touch with friends (as I assume most people have) for different reasons, and dont spend/talk to other friends as much as I used to.

As my family grow up, I am spending more quality time with them. Possibly thats the reason that some connections are being lost with friends. The boys go from needing someone to feed them and change a nappy to someone to talk to them and interact. Thinking of the past, I remember being in primary school wishing my dad didnt work so much and that we got to do more cool stuff together. By the time I was in high school, all I wanted to do is hang out with mates/girls. I want to make sure I dont make the same mistakes, that I am there to hang out with them, talk to them, do cool stuff that they are interested in. Just MAKE the time.

January provided me with a chance to test out what my body is capable of, and what the potential volume could be for me going forward. Chris my coach and I have been working on setting up Jan as another month of build, so we moved to 80km plus per week. I ended up having a few "holiday" runs as extras so my total volume was up for the month.

• My body is holding up really well.
• I can handle 82km over 5 runs quite easily.
• I am feeling mentally fresh, the runs arent taxing as they are base building, so I throw a few quicker k's in ever now and then.
• I am sleeping pretty well, although I am looking forward to cooler weather, starting a little later in the morning. The plan is to wake at 5am instead of 4.20am - which is when I have been getting up to avoid the sun!
• I am looking forward to some speed work! Which is weird to say, but I am really ready to start some harder running in March.
• I miss racing - I only ran 4 marathons last year, not really raced them as I wasnt fit - really looking forward to racing again now that I have some volume in my legs and lungs

Recently I did an interview for another blog - Sarah. She actually puts effort into her blog!
Check it out here http://dasherlife.com/marathon-minds-sean-p/

Pex

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.

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

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






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

Race Review Marathon 8 #Ouch #GORMarathon

Race Start

Well I made it. You can do a marathon and in this case a 45km road run off 7 weeks training.

The good was that I loved the race - The Great Ocean Road is spectacular, the bad is that I suffered for the final 15km (although that is no surprise) and the ugly is me vomiting in a plastic bag down the freeway racing to get to the airport!

Its best to start from where we left off, I was on the train travelling out to Geelong on Friday night. It had been a really hectic couple of days with work, travelling to Sydney and Melbourne. But it was finally time to relax and settling into some "quiet time" before getting too pumped up about the marathon ahead.

My quiet trip on the train to Geelong was interrupted by the ticket police giving me a virtual full body cavity search prior to arriving at the station. When I finally arrived I was just glad to be in one piece!

Greg picked me up from the Train Station and it was great to be back in his company. As a person he shares a lot of similar values and life outlooks as Ben, and we had a great time catching up over a couple of beers and a meal at a nice pub in Geelong. Greg and Stef had moved to Rocky from Geelong for work and about 18 months ago moved back. Whilst he was in Rocky we drank a lot of beer and shared a love of cricket and footy.

Greg ran Gold Coast Marathon in 2012 as part of a "bucket list" and hasn't really run since. His number 1 passion is golf and the deal for the weekend was I was going to come and watch him do his magic at the local course on the Saturday and he was going to taxi me around Sunday, "taxi" turned into scenes from the Dukes of Hazzard - more on that later!



Bells Beach



Greg chipping on

On Saturday I slept in to 7am, felt great and begged Greg to take me to Bells Beach. One of my favourite action movies is Point Break and in the final scene Agent Utah (Keanu Reeves) character follows bank robber Bodhi (Patrick Swayze) to Bells Beach where Bodhi surfs Bell's massive waves in the a 50 Year Storm. So I just had to get to Bells!

After Bells Beach we headed to Greg's childhood golf course where he has also until recently been club President. My job was to caddy and take a bit of video of Greg's swing so he could look at some areas to improve. It was a really solid afternoon, just relaxing on the golf course watching Greg absolutely carve up. His biggest drive was 310 meters. Just insane. When  he got in trouble his recovery shots just bailed him out, time and time again he was able to put the ball next to or on the green to make an easy par. I've played a bit of golf and know how hard it is, Greg is a gun player and it's no wonder he has won a number of tournaments in the Geelong area since returning.

After I had walked about 6km doing my Caddy duties I was starting to tighten up a little in the left calf, and got a little worried that it was going to give me problems the next day. By the time we got to Lorne and had dinner it was close to 8pm, we watched a bit of the footy and went to bed ready for the marathon.

First things first, I wasn't really nervous until 10 minutes before we left the motel. It just felt like a long training run, the race start was about 5 minute walk up the road - and as we left the motel people were starting to make their way to the start area and do their warm up. I had dressed in a long sleeve Nike top and Scody singlet, I didn't want to get cold or sun burnt from a long day out on the road.

Race Start

The race start was delayed for some reason and we waited around for a long time, at about 8.10 I think we got started - and I placed myself at the rear of the field to make sure I didn't get carried away with going too fast early. The road was full of runners with all shapes and sizes running around the 6.15 pace. I was really careful not to go any faster than 5.30 pace on the downhills so I didn't blow up. It was a really odd feeling not to be even slightly concerned with my km splits, this is meant to be a race but it was the furthest I had run since GC 2012 so I just needed to get roll my legs over and get into the groove.

The views along the road are simply spectacular. On your left side for 45km is the ocean, at various stages she is quiet and calm others she roars with spectacular huge waves curling over and crashing onto the rocky outcrops. Running this marathon was so different to others in that there was virtually no spectators thus the only noises were shoes and running chit chat. It was so tranquil I forgot I was even in a race for the first 15km.

As I had started at the rear of the field I found myself just cruising along, passing people and having a chat at their pace for a while. I ran with a lady for about 15 minutes, she asked me why I was at the back running so slow and that I looked "fast" and should be up the front, we had a good chat until she said I was going too slow and should probably go faster!

Along the run it really felt like I was running an Ultra, there were little to no crowds and most people were running in pairs or solo at a comfortable pace. It wasn't really a "race" and didn't feel like there was a huge sense of urgency to finish. Everyone seemed just to be enjoying the day out.

I think everyone should just go and sign up and suffer through a marathon like this. Where you just run, walk a bit, stop take photos, run slower and talk to other marathoners. I have never had such a relaxing race. I can certainly see how people run multiple marathons over a year. It is such a different feeling than running for a time and pushing for a PB.

Done - Marathon 8 is complete

I received a text from Greg saying that he didn't want to alarm me BUT I better stop stuffing around as there was a 40 minute wait to get out of Apollo Bay. The drive back to the Melbourne Airport was going to take about 2.5hrs, so I knew we would be cutting it fine if I finished at 1pm, but the problem was we started about 10 minutes late and I didn't realise the delay getting out of Apollo Bay.

So after collecting my medal, I immediately walked back to the car and we left (or tried to leave) - we sat in the car for 40 minutes trying to get out of Lorne. The GPS said we would arrive at the airport at 4.40pm. Greg said it would be touch and go if I would make it to the airport.

The spoils

If you have ever run a marathon, you can at the end feel a little emotional. Sometimes really happy, other times tired exhausted and even a little teary. Well I was a little teary, after a spectacular weekend with Greg and an awesome day enjoying the scenery, now I was stressing out that I wouldn't make it home.

Getting home was always going to be a challenge, I had already been away 4 days and was really starting to miss the kids terribly. If I missed the 5pm flight that was it, I could get back to Brisbane but would miss the connecting to Rockhampton.

Now I would never say Greg broke the speed limit or we did anything risky but below is a true representation of Greg's ute as we made our way through the "back roads" of Geelong to the motorway. Greg promised it was the quick way!

I'm not sure if it was the motion sickness, stress or post marathon nausea but as we hit the motorway I needed to vomit. I reached down and grabbed a plastic bag and spewed into it as we were driving along. Up came powerade and plain Smiths chips. However we couldn't pull over as we were so late so I had to carefully drop the bag out the window. I never litter - so feel really bad, but I wasn't prepared to nurse a bag full of spew all the way to the airport.

I checked in on-line as we drove along and just hoped that they would let me on the flight.

We arrived at the airport, and I raced up to the counter. It was 4.45 and I begged the ladies to let me on the plane, they took my bag and said I had 2 minutes before they shut the doors. I raced through security, cutting in front of the line and made my way onto the plane. As I walked on they shut the doors behind me. I sat down, exhausted, I was still wearing my running gear.

I sat there with a stink of caked on sweat all over my clothes, spew on my shorts - holding my medal. Marathon 8 was complete. With no time goal it was liberating just to enjoy the day and the scenery. In reflecting what it means, it certainly feels like the start of something new. Reborn as a runner, maybe this is the future. Just running with no pressures of time or pace. Besides my first marathon this marathon had none of the post marathon blues about how fast I should of went.

8 Marathon Medals

With Gold Coast Marathon 6 weeks away, it is time to get in and smash out a big block of training. Brenden was in Beast Mode and crushed a 1.39 half marathon yesterday, so I will just have to run with him and hope to hold on for as long as possible.

Pex

#PexRunsGOR Race Preview

"Runners Fear The Marathon Too Much, But Fail To Respect Her Enough"

 

I'm lucky to have never met another marathoner before I ran my first marathon. There is a certain fear and uncertainty about 42km. Can I actually run that far? What if I walk? What will my time be?

When the conversation lends itself to what races people are running, many runners never challenge themselves to see what they are capable of. Running is certainly a metaphor for life, how many people set goals that they CAN achieve? No stretch goals, just happy to go through the motions of life. I guess that's why I was initially interested in ultras - to find my limits.

7 weeks ago I thought I would love to get to 10 marathons. That means running 3 this year. I didn't really plan on running a race so soon and it seems silly just to go from zero to hero, but I have struggled through a few races not being fit enough and if I know one thing, its that I know how to suffer with the best of them.

Many runners won't take a big bite, won't sign up for a race for fear of not finishing, or sign up and not start. Failing is part of life, the old saying you learn more from your failures than your successes, it's so accurate with running. For those runners brave enough to have a crack at a new distance, be it stepping up from the 5k to the 10k or up to a half or full marathon good on you. Our busy lives often mean we never have enough time to properly train or be "fit" enough, but we should all have a crack anyway.

The second part of the quote is aimed at those of us who stretch our time goals for the marathon to the point of breaking ourselves. The quest for sub 4, sub 3.30 or sub 3hrs sends you insane with pace strategies, split times and various versions of cutting edge training plans. 42km is a long way and if you don't respect her, your time goal will evaporate. Common errors are racing injured, cramps, running too hard early in the race, not training at race pace, dehydration and hitting the wall.

This weekend I get a chance to try something new, to run a marathon for fun. In the USA there is a huge following of people running marathons for fun, as a social occasion. A big training run. I guess mainly because there are so many marathons, and if you are going to run long on a weekend, you may as well do an event that is supported with aid stations. This weekend that is me, running along with my iPhone taking photos and loading them up to my Twitter feed (@runpexrun).

A small part of me feels like it is disrespecting the marathon, not taking her serious enough, treating as a training run BUT a huge part of me is loving the feeling of knowing I'll have marathon 8 under my belt with zero pressure on myself to run a time. If I stop to grab photos, talk to the aid station volunteers, connect with other runners, and walk out a tough section it will just be part of the experience.

After I run 3.30 in Melbourne, I am going to target more marathons for fun next year. On the list in Australia is the Outback Marathon which is run near Uluru, I would also love to run a marathon in NZ with Benny.

Make sure you follow me on twitter Sunday. I'll be tweeting photos using the hashtag #PexRunsGOR

Best of luck for everyone running TNF100 on Saturday. Silvia, Marty, Gav and Rails go and smash it up!

Be safe on the roads

Pex

Too far in to back out #PexRunsGOR

New Gear from RoadID - never leave home without

Ever get that feeling where you over commit and realise that this probably won't end well?

I had that feeling last week on my mid week longish run with Brendan, we headed out reasonably early and locked into a solid but comfortable pace. Cruising down Dean St where it is a slight drop in elevation I noticed that we both had stopped talking and were pushing a little harder than was the original "plan".

All seemed to be going well until around 15km when I started to feel cooked, my legs just seemed to be dying and I couldn't hold the pace. Brendan (from where I was looking) looked really solid, his gait was awesome and he wasn't fading or slowing. We grabbed a drink at 16km and I said I was done, we cruised the last couple of KMs home and I was disappointed that we didn't get the 20km in.

As I sat at my desk at work I started to have a little panic attack. What have I done? I couldn't get through 20km how the f$%k am I going to get through 42.2 (45km). We ran 18km at 5.35pace ave with only 3 really short drink breaks. A long way from the 4.58pace we need for a sub 3.30 marathon.

Originally I thought I would set a couple of smaller time goals for the marathon. Run a 1.55 half marathon, then see how I felt - if I felt good push along for a 4.00 marathon. I am so far away from having any endurance it is not funny. The mind is willing but the body is rebelling. WTF are we doing this for again!

More positively we were able to crush a couple of endurance interval sets. I see no point in doing short speed sessions, I have that ability to run 400s fast. I need to be doing longer intervals, hard and hold stuff. Last week we did 4x6min intervals and this week it was 5x1km intervals. Both sessions were tough but bang on the times we required.

By October I would like to be in sub 19 minute 5km shape and 43 minute 10km shape. They are 2 achievable PBs that will make sure I am on track for a good crack at 3.30 in Melbourne.

In regards to Great Ocean Road Marathon next week - I have adjusted my thinking to simply surviving. Just grinding out the KMs and trying to soak up the view. I am worried about how much I will be falling apart in the last 15km but I've committed now and gone too far to back out.

Marathon number 8 awaits.

Pex

Marathon 8 - Great Ocean Road #PexRunsGOR

So the work gods have alligned and I will get to run the Great Ocean Road Marathon in 3 1/2 weeks.

No I am not marathon fit.

No this will not be a PB attempt.

Yes I will get to catch up with Greg Smith and have a few beers in Geelong.

Yes I am aware that this is 45km not 42.2.

Yes I will probably suffer and struggle - yes more OUCH.

Yes I am setting mini-goals for the event.

Yes I will be posting photos and race updates via my twitter feed @runpexrun #PexRunsGOR.

My training for the last week has been pretty solid. 800m intervals at around the 4.25 pace mark and my longer runs seem to be much easier. I squeezed in 10k then 16k on Friday and Saturday last week. Then 10k Monday, 6x800s yesterday and another 5k today.

I hope Big M is feeling better so we can knock out a tough session tomorrow. Then I plan to run 20k on Saturday.


2014 Great Ocean Road Marathon Registration Confirmation

CONGRATULATIONS Sean!

YOUR RACE NUMBER IS: 1192

Eddies Journey - My "Dad" Interview

I recently did an interview for my mate Luke Edwards' blog. The blog can be found here - RunPexRun Interview he is a new dad and like with all new dads is coming to terms with his new way of life.






In the blog I crap on a little bit, but the biggest take away part of how fatherhood has changed me is it has taught me to be more selfless. I am happy to give up a lot of things now for my family. Where running has helped is that it is "me" time. I see this as the theme through most running bloggers.






In a weird alignment of the stars, it looks like I might be in Melbourne for work on the same weekend as the Great Ocean Road Marathon - I am NOT in marathon PB shape but I think I could would really enjoy the day running and taking photos of Australia's most scenic marathon. I would have 7 weeks of running under my belt, which is NOT enough but makes for great writing material!






It will be marathon number 8, it 10 marathons has a nice ring to it! The plan is to get to 10 marathons this year and to be in PB shape by Melbourne Marathon in October.




I hope you enjoy the interview.




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

Coming Full Circle - Running For Fun

When I first started running I ran to lose weight - it was originally part of my get fit quick campaign before my wedding. Ironically I've been married 9 years on the 2nd of April so this post has some good timing.



I never thought I would travel to all parts of Australia to run in events, hell I didn't even know "fun runs" existed. Because of running I have run in races all across our great land, and have met some of the most genuine and down to earth people in the running community. Runners are special souls.



Because of running Jason and I started HRE and because of HRE we have been able to grow running events in Central Queensland. Runners rate our event - the CQPhysio Group Capricorn Coast Running Festival as the most professional event in CQ. I have been blessed to have found running and runners who enjoy the sport and love to share in others experiences.



During my short lived Ultra Marathon career, I became fixated on results. Somehow I went from just enjoying running to letting it well and truly consume what I was doing. I wanted you all to say how good I was. I wanted to be like the others, the winners. Wanting to be a winner meant beating others, this soon sucked the fun out everything.  


So after 18 months and a lot of self reflecting in the last 3 months, I am returning to endurance running to have fun. I miss the running crew, miss the sharing of training plans and race strategies. Miss dreaming of the world marathon majors. Miss the suffering of failures and celebration of successes. I couldn't care less if I ever finish a local race first or last. From this point forward I am simply going to enjoy my running and training.


It may seem like a back flip BUT this is in no way saying I am happy not to push my limits. So please don't get the two confused. My goals are to become a better all-round runner than I was in 2012, I know I can apply myself and I know my strengths and weaknesses better than ever. My purposeful main change is not to become fixated with results or times. I plan to run 2-3 marathons this year, by October I plan to be in great shape and to run a PB. But my PB is just that, not yours or Jason's or Ben's or anyone else's. If I don't reach my goal, I will keep chipping away at it. 


The message for myself and my sons when they eventually read this is that I want you to be the best you can be, and not to compare your effort with any other person. Your success in life is a reflection on you, not a reflection on me or anyone else. If, and when you find yourself comparing your results, or achievement with others it is time to stop and ask yourself "why am I doing this" is it for some form of external public reinforcement/recognition or is for the feeling of self accomplishment.


In looking back my focus on being "good" at something - in this case running took over and I lost the fun part of why I was doing it. You should have fun with it, it isn't my job, and my times are in no way ever going to mean anything to anyone else. Like I have said before, there is always someone better somewhere.


When I helped out at the Rocky Road Runners opening race a couple of weeks ago, it really reinforced why I started running in events. It was awesome to cheer runners on, first or last place. Encouraging them to push their limits. I missed it.


So as a little motivation for everyone, this is my first full week of getting back on the horse and training for endurance. I have been struggling a little, but enjoying getting out of bed and hitting the road once more. My goal over the next few weeks is to get back to running a 10k in 50 minutes. So I am doing longer intervals at 5.00/km pace 800s, and mile repeats to ingrain that pace. It is hard, certainly hard working against what I am good at (like just sprinting 200m) but it has a special feel to it, my mind has already drifted off thinking about Gold Coast Marathon and Melbourne Marathons. Thinking of the race course, and that feeling of coming down the finish chute knowing you are a marathoner.


I am pleased I spent the time pushing my speed limits last year. It has given me a great insight into my strengths and how I can build a training plan going forward.


I know it will take a good 8 weeks before I have any endurance, I am looking forward to working hard, the grind and the struggle.


"Chase you goals Sean - go full steam ahead, but don't lose sight of having fun and enjoying the moment."


Running is who am, not what I do.


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