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

Racing Weight - An interesting 3 months

This isnt a blog to help you lose weight, or provide advice about weight loss. Just a post about what I have been doing.

Forgive me if this ends up sounding like an infomercial where I am trying to sell you 5 minute abs. This is not meant to be a blog about weight loss, but a running blog with some family stuff thrown in.

However one of the big changes I have made since Melbourne Marathon was to get to my racing weight.

So the background on my weight really is a long story. I wont go on about it too much, but I initially started running to lose weight. In January 2009 I commenced running to lose the weight I had gained after Joel was born. I was hovering around 82-83kg.

Once Jason and I started running, and training for our first marathon, the weight fell off and I ran Gold Coast (some 6 months later) at 77kg. I liked that weight, running was balancing out the food I was eating. After I tore my OP in September of 2009 and had 12 weeks off, my weight was back up to 81kg, I then worked hard, ran my 1/2 PB at 76.5kg in 2010 and my marathon time was 4.17 at Melbourne 2010.

I had a break over xmas, and in April 2011 ran Canberra Marathon injured, 4.39. I was 79kg. I then ramped up and had a good solid 18 months, and in 2012 ran a year of Personal Bests. 3.45 marathon, 43.55 10km, 19.48 5km. I raced my Marathon PB at 73kg. Again the weight snuck back on, and in 2013 I spent a lot of the time in the gym building power and putting on muscle for the 200m/400m. At the start of 2014 I was back at 78kg.

I raced all year at 77-78kg and as I sat on the plan coming home from Melbourne I knew I needed to lean up to really have a big dig at some personal bests in 2015.

Having read  Matt Fitzgeralds "Racing Weight" http://racingweight.com/ in 2012, I re-read it and made a commitment to find my racing weight, my ideal weight where I am seeing the full benefits of the training volume and effort.

So here I am about 12 weeks in. I have been watching with interest Brenden's weight loss by following a High Fat Low Carb diet, but I didnt go that way. Essentially I wanted to find a structure to my life/meals that would allow me to slowly lose the weight and re-build healthier eating habits. Habits that didnt impact negatively on our family meal time etc.

So what have I been doing?  I have been using the website and application called MyFitnessPal to track my calories, it is linked to my Garmin Connect. I have stopped drinking my calories, namely Iced Coffee drinks and have increased my lean protein to keep myself feeling full. Have dropped the chocolate/ice cream for dessert (swapped with a Greek yogurt) and stopped eating the kids chips in the cupboard.

Other than that I havent been too drastic. I have slowly increased my running to the point where I have run 70km+ for 7 weeks in a row, that all contributes to the numbers on the scales. Probably the hardest times are when I travel for work. Eating out is always an issue, had a couple of rough weeks whilst away.

So starting weight was 77.3kg on the 14th of October. I have slowly got myself to 71.7kg last week. Goal race weight at this stage is 69kg. I am basing that off a couple of different calculators. The first one from the Racing Weight website. The second one is off my known lean body mass estimate from using a Tanita scale to calculate muscle mass and body fat. The third one, is I can still grab a handful of fat on my love handles & I dont look like Jarrod Leto from Dallas Buyers Club!

I also am not sure how much improvement it will make to my marathon time next year. Trying to calculate that will be difficult as I will be lighter and have significantly more running volume under my belt. What I know for sure is that I expect big things of myself in 2015, and by laying down sensible base miles now, staying injury free by working in the gym and leaning up to racing weight I am giving myself every opportunity to do that.

Speaking of goals - all I want from 2015 is to PB at those 4 key race distances. 5,10, 21 and Marathon. I am choosing only to race at races that are flat cool and fast, so will be avoiding racing courses, and locations that I know dont suit me. What this means is probably also squeezing in all of my racing between April and October. Gives me a shot - on my calender at 2 marathons, 2 half marathons, 2 10kms and a few 5km.

If I get time next week I'll throw up my race plans for 2015, I have pretty much locked them in. I dont race a 10km until April - so its all about that base at the moment!

Stay Safe on the Run

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

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

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

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

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 Week

Its been a weird journey this past 6 months since I raced in March. There have been times when I have had no motivation to train, and it was difficult dragging myself out of bed to the track for another solo session - other times it has come easy.

My body composition has finally started to change shape from a bigger marathoner to a powerful track runner - I am back in the gym regularly 4-5 sessions a week and in the past month have really been consistent with a speed/power program designed to sharpen me up for the races this weekend. I am still probably carrying a little too much body fat, nothing a few tweaks to my diet over summer wont fix.

If I am honest, I missed the Gold Coast Marathon race week. Just the buzz of GC and after PB'ing last year it holds a positive memory from my last visit. I also miss the road trips with Ben and Rodney. We had a heap last year, and it was a great way to share our plans and just have "boys time" on the road. Having someone share the event certainly makes the whole race experience more fun.

With Ben heading back to New Zealand a month ago - you realise how short lifes experiences are. In the last few weeks before he left we crammed in a few extra catch ups, when there is an "end" to something isnt it stupid that you then try and make the most out of it. The same could be said for friendships in general and the time we have with our loved ones. Life is way to short to be waiting for tomorrow. Ben has taught me many lessons with his experiences, the biggest one is to enjoy life and take the opportunity to explore whilst you can. He has lived in NZ, USA and Australia and travelled to Eurpoe and USA to race triathlon. No regrets about those life experiences.

With Ben heading back it also makes me think about losing another close friend, staying in one location (Rockhampton) over the years has resulted in me having a heap of friends who no longer live here. Donald, Luke, Monica, Greg, Ben. I have included my sister in the mix, as I really miss her being in my boys life and growing up. Maybe once she has her baby at the end of the year she will move back!

With regards to racing and training - after this weekend, I am going to invest a solid 12 weeks of gym work to get stronger and leaner. With an eye on the Qld Masters State Champs again in March 2014. I am thinking I might try and sneak to Brisbane or the Sunshine Coast for a couple of other events over the summer - just to keep a race focus.

This weekend, I am racing the 200m, 400m and 800m. My goals are fairly loose. I would love to run under 27 for the 200, and finally have an offical time of under 60 seconds for the 400m. I am feeling quite quick and have run some grass track PBs recently so hope they convert to speedy times on the tartan.

The trip is also a family holiday so looking forward to enjoying time with my boys and Bel. They are growing up super fast.

Catch you next week

Pex

Time Poor

Interesting blog by Adam "The Boring Runner" today. You can read it and put your own spin on it, but for me I live in a world of conflicting priorities.

Priority 1 - Super Dad to Hayden and Joel. My boys are at a really fun age. Nearly 8 and 5. So we spend most of weekends playing lego, going to the park watching cool Marvel movies. I know when they hit their teens I will be the dorky Dad - so I am soaking it up now.

Priority 2 - Husband of the Year to Bel. Besides the normal husband duties we have a good split with our domestic duties. I love to cook so handle most dinners, Bel loves to mop the floor 3 times a day - so we are both happy. Bel works so it can be a juggle sometimes with her working late or on the weekends. Nothing too different to most people though.

Priority 3 - Running. Well that shouldn't surprise anyone! Part of my track running is now gym work so on average I have 12 sessions (6 running and 6 gym) over a 7 day period. Most days its running before Priority 1 get out of bed and gym at lunch.

Priority 4 - HRE. I should probably put my day job (Priority 5) in here, but if this is an honest appraisal I am really working hard on building HRE with Jason. Priority 4 usually comes straight after Priority 1 has gone to bed. Although sometimes it clashes in normal work hours (thus cutting into my Priority 3 lunch workouts). All signs point to a massive Spring Classic this year lets hope it pays off and we can donate $5000 to JDRF.

Priority 5 - Work. Yep this is the one that pays the bills and sometimes moves to Priority 2. As the Safety Manager at CQUniversity myself and my team are busy dealing with normal safety dramas, meeting with stakeholders, travelling to our other campuses and generally just sitting down responding to emails and writing risk assessments and procedures. Good times.

Priority 6 - Coach. I can't believe I have time to scratch myself, but somehow Coach Hayden's Under 8's footy team. It's only half of the year, and it's great fun. I am sure dealing with the kids has accelerated my receding hairline!

"So what" I hear you say, "I am busier" "I have more important priorities"

I have no doubt that people out there are busier and have more important priorities. The point of this blog is to make sense as to why I prioritise running over doing my MBA. Adam's blog is a reminder that not all investments have an equal return. Getting in that extra 10k run might not actually make a difference in the marathon, maybe the hour is better spent playing lego with the boys or taking my wife out for a coffee date.

The problem with setting goals is that sometimes they overtake all aspects of your life and consume all available time, which can sometime become an unhealthy obsession. I personally found that with my Ultra training being Priority 1 for a large proportion of my 2012. In hindsight that wasn't good for my world/family etc.

Would love to hear from everyone else!!

PS - Time to sign up for the CQPhysio Group Spring Classic www.hreoz.com

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

More Than One Way to Skin a Cat

There have been a couple of really good articles this week about risk taking and racing.

This article on Running Times here Winner Runs Through It  is pretty interesting, it really provided me with some perspective to my racing. This blog post by Wyatt is along the same lines Taking Risks.

So what does it mean for me, and what does it mean for my upcoming race? Well my races have generally fallen into 2 baskets, success or failure. As I move forward with more races under my belt it is pretty clear that I let my watch (as in overall time) tell me if I have been successful or not.

Take my race at Toowoomba, if I had run more conservative and used my speed on the down hills and conserved on the uphills, I would most likely of had a much more enjoyable day (and likely a faster overall time). But I took a risk early and was sitting in the top 10, running hard, only to  blow myself up.

So what is a better way to race? Balls to the Wall? Just go for it? Smash your PB but risk blowing up? Or take it easier, never knowing if you could of went faster as you don't leave enough distance to really "go for it"?

I have had 1 race where this worked, it was the Rocky River Run in 2010 - I just went berserk and ran out of my skin, one of those days where it was just easy to run hard. The problem with a race like that, is that it reinforces that type of approach to racing. Which has been my issue since.

If you remember in my pre-GC race post "Running Naked" - I had to run by feel, so I wasn't able to be so fixated by my pace as apposed to effort and listening to my body.

Maybe some people are better at running conservative and finishing strong, whilst others relish going hard and hanging on. At the end of the day, your Personal Best is a TIME and doesn't have an * beside it saying "blew up" or "had plenty in the tank". How you get to the finish line is just that, your personal best. 

What we do know from a science perspective is that it pays to conserve at the start and your goal (particularly for the marathon) is to evenly split the two halves of the race. For shorter races particularly the 10k and 5k it never feels very comfortable, as you are near your limit the whole time.

The Running Times article posses an interesting idea, the idea of purposely DNFing a marathon - that is, racing at your absolute limit for as long as possible. I just call this "hitting the wall" :) But seriously it is an interesting idea, as in theory if you have left it all out on the course, you would take 1 step after the marathon and collapse.

On Sunday I am going to give the 15km a different approach to normal, I am going to start conservative and will run harder/faster towards the end. As I know there are about 3 people in the world who read this blog, it is really just a chance to make ME more accountable for my running, and stick to my word.

I will be back next week with a race review.....and KM by KM race splits, so you can see that I ran the first km at 4.50 pace!

Run Safe

PEX

PS - Thank-you for the Movember support, our CQUniversity Team raised nearly $15 000!!!

Blogging, Racing and Saying Goodbye

So I have been in Blog overdrive this week. 3 posts in a week is some sort of record for me!

SO how did my race go?! Well I can honestly say that I have never felt more in control of a short sprint race ever. As it was 8km (5 miles for my USA readers) I had a well constructed plan, which was to start easy then settle into a pace and actually SAVE some juice for the last km.

Yes I can hear Jason saying "you never stick to plan" "you always blow yourself up early" - which is true, I always log a sub 3.45km first k BUT I knew that I had the pace and am in good shape to run a negative split if I just got my excitement controlled at the race start.

"3, 2, 1, GO" we were off for the Rocky Road Runners Movember club race. Now here is the point where I relaxed, and actually slowed and let a couple of groups of runners through. I was sitting on 4.00 pace but that was still too quick so I slowed, let another couple of people past. First KM 4.17! YES I actually felt like it was easy, so the plan was to run another 4.15-4.20 then start running sub 4.15s. Second KM takes us all the way down to the water stop, great to see Benny there handing out cups (hope his back is better by our next race) - I started to eyeball who I was going to catch on the 3rd KM. Second KM 4.12 feeling great!

So as we wound our way through the gardens I start to pick up some of the other runners - wow this is weird! I NEVER pass anyone. Thats the problem with starting too fast, people are always coming past you as you fade! Not today thought. We run past a couple of people with kids and strollers on the path which slows me from 4.10 to 4.15ish - then just as we get to a fork in the course

BOOM

FAAARRRKKKK

My right foot doesn't land on the path but on the edge and my ankle just rolls under me. I immediately stop and it hurts enough for me not to run another step. So I walk slowly back to the race start. Frustrated that I have rolled my ankle - my mind switches on the big race is coming up in a couple of weeks down on the Gold Coast, so no point wrecking it.

Rest, Ice, Elevation and it is looking and feeling heaps better this morning. I'll take it easy today and see how it is on Monday.

Jason thinks it is Mo Karma as I had accidental shaved my Mo off trying to trim it up Tuesday. Lets hope I have paid the Mo gods back now!

Very impressed with Jacob "Hammer Time" Williams cleaning up Miles, Michael and Gav for the win! It is his first race win, really pumped for him! He was sandbagging all week!

The other big news this week is that Geoff the Grandfather of the Road Runners is leaving for Brisbane. I have said it before but Geoff is the only reason I kept turning up to Saturday morning running. He always ran back and checked on Jason and I as we were struggling out the back.

I have turned into a bit of a Saturday long run snob, running my own pace as prescribed in the session. Saturday group running are a bit daunting, as there are always a heap of faster runners there. When I started running I had Jason to run with, but he improved faster than I did, Geoff was always there to come and run some k's with me, making sure I was OK, and giving me the encouragement to keep running. Geoff encouraged Jason and I to turn the idea of HRE into a reality.

Geoff hasn't run for most of the year, as he has had a few injuries. It was great to see him at running Thursday night, looking forward to seeing him at our Brisbane races.

 

 

Thanks for keeping us running Geoff!

 

 

PEX