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#BOS14 – The BT RunClub Band of Sisters/Band of Brothers, starting February 7

#BOS14 – The BT RunClub Band of Sisters/Band of Brothers, starting February 7

17 January, 2018

In 2012 we introduced the Band of Sisters…and then the Band of Brothers – in thirteen different ‘intakes’ through 2012 – 2017, around 200 sisters and brothers have signed up to see each other through to the goal of running 5km…in one hit. It’s back again: #BOS14  – the 2018 edition of Band of Sisters and Band of Brothers.

The program combines walking and running intervals in a group setting. It doesn’t assume any level of fitness greater than perhaps an ability to run to the bus in desperation! The sessions will combine the physical workout alongside practical help on stretching, form/technique, pacing, gear selection and nutrition (and any other questions you ask along the way).

Qualifications required:
None…but a desire and commitment to reach a goal together for the benefit of each together, your health and your families.

Time commitment required:
2 sessions together (Wednesday 6pm, Saturday 7:30am) and one independently…or however it best fits with your schedule, each week for 9 weeks.

Many from previous Band of Sisters intakes have gone on to loftier goals having completed the program and continue to make Wednesday nights a regular part of their running diet, but that’s your call!

Gear required:
A pair of running shoes will certainly come in handy, but if you don’t have some it may be a good idea to come along with whatever you have and get some advice on what shoes might be good for you. Lightweight, non-bulky clothing is also advised (essentially, clothes that don’t get in the way of your running).

Cost:
BT RunClub sessions and Band of Brothers/Band of Sisters sessions are $7/session in groups of 10, or $9/session for casual sessions. You can “Join the Club” from the top menu and take it from there. Session fees for ‘Band of Juniors’ is $2/session.
50% of all BT RunClub fees go directly to Esther Foundation: a residential young women’s health, development and leadership program through ten residential premises based around South Perth and housing more than forty five women and their children.

BUT…what if you don’t know how to run?
We don’t expect you can. Coaches will be there to help you through the sessions. These guys are keen to help you, motivate, cheer you on and celebrate your efforts as you run stronger and longer over the course of the program!

BUT…what if you’re really unfit?
Many of those in the group will be and you’ll get fitter together!

BUT…what if you don’t have the time?
Aside from sessions lasting just 40-55 minutes, getting fitter will not only create a whole lot of other positive outcomes, it will also give you more capacity (and therefore more time!).

While a number of you have been saying “When’s the next Band, I’m keen!”, now’s the time to look each other (or Facebook) in the eye and say: “I’m in”.

The first session starts at South Perth Foreshore (Coode Street Car Park) at 6pm on Wednesday, 7 February. You can do it! And, just in case you don’t think it’s possible, there’ll be plenty cheering you on from the previous programs who’ll be able to testify that it certainly is!!

—–

If you’re Facebook but not part of the BT RunClub group on Facebook, join up so you can get more information about the sessions and share the journey with those who have signed up for it!

 

#BOS13 – The BT RunClub Band of Sisters/Band of Brothers, starting February 15

#BOS13 – The BT RunClub Band of Sisters/Band of Brothers, starting February 15

24 January, 2017

In 2012 we introduced the Band of Sisters…and then the Band of Brothers – in twelve different ‘intakes’ through 2012 – 2016, around 180 sisters and brothers have signed up to see each other through to the goal of running 5km…in one hit. It’s back again: #BOS13  – the 2017 edition of Band of Sisters and Band of Brothers.

The program combines walking and running intervals in a group setting. It doesn’t assume any level of fitness greater than perhaps an ability to run to the bus in desperation! The sessions will combine the physical workout alongside practical help on stretching, form/technique, pacing, gear selection and nutrition (and any other questions you ask along the way).

Qualifications required:
None…but a desire and commitment to reach a goal together for the benefit of each together, your health and your families.

Time commitment required:
2 sessions together (Wednesday 6pm, Saturday 7:30am) and one independently…or however it best fits with your schedule, each week for 9 weeks.

Many from previous Band of Sisters intakes have gone on to loftier goals having completed the program and continue to make Wednesday nights a regular part of their running diet, but that’s your call!

Gear required:
A pair of running shoes will certainly come in handy, but if you don’t have some it may be a good idea to come along with whatever you have and get some advice on what shoes might be good for you. Lightweight, non-bulky clothing is also advised (essentially, clothes that don’t get in the way of your running).

Cost:
BT RunClub sessions and Band of Brothers/Band of Sisters sessions are $7/session in groups of 10, or $9/session for casual sessions. You can “Join the Club” from the top menu and take it from there. Session fees for ‘Band of Juniors’ is $2/session.
50% of all BT RunClub fees go directly to Esther Foundation: a residential young women’s health, development and leadership program through ten residential premises based around South Perth and housing more than forty five women and their children.

BUT…what if you don’t know how to run?
We don’t expect you can. Coaches will be there to help you through the sessions: Simon Elliott and Gillian Power. These guys are keen to help you, motivate, cheer you on and celebrate your efforts as you run stronger and longer over the course of the program!

BUT…what if you’re really unfit?
Many of those in the group will be and you’ll get fitter together!

BUT…what if you don’t have the time?
Aside from sessions lasting just 40-55 minutes, getting fitter will not only create a whole lot of other positive outcomes, it will also give you more capacity (and therefore more time!).

While a number of you have been saying “When’s the next Band, I’m keen!”, now’s the time to look each other (or Facebook) in the eye and say: “I’m in”.

The first session starts at South Perth Foreshore (Coode Street Car Park) at 6pm on Wednesday, 17 February. You can do it! And, just in case you don’t think it’s possible, there’ll be plenty cheering you on from the previous programs who’ll be able to testify that it certainly is!!

—–

If you’re Facebook but not part of the BT RunClub group on Facebook, join up so you can get more information about the sessions and share the journey with those who have signed up for it!

 

Brendan Cooley’s Melbourne Half Marathon (16 October 2016)

Brendan Cooley’s Melbourne Half Marathon (16 October 2016)

16 October, 2016

Last year, I decided that, for now, Half Marathon is my preferred distance. This had a lot to do with the injuries I seemed to get from training for a full, which put me out of business for up to 3 months. So, in mid-2016 I registered for Melbourne Half, with the intention of running a PB of 1:40:00. Despite my best efforts training in the few months leading to the race, I still managed to get a few niggling injuries which softened the training regime a little, but still went ahead, booked flights, a hotel and set my focus to hitting this PB, bearing in mind it is more than 5 minutes faster than my previous best which was in Riga during May this year.

After flying in from Perth the day prior, I checked into the Westin hotel in central Melbourne, but the room wasn’t yet ready. Great chance to grab a haircut, so I followed the directions of Concierge to a small place called Barber on Degraves, about 200 metres away, just off Flinders Lane. On the way, I noticed a couple of homeless men sitting against a wall of St Paul’s Cathedral which is opposite the Westin, so when I was walking back, I decided to grab a piece of banana bread and bottle of juice for one of them. I headed over to where this guy was sitting, by this time, with his head down – probably sleeping, and put the bag quietly next to him. He obviously heard me and placidly looked up and thanked me a couple of times to my pretty generic response of “You’re welcome, best of luck”. With a few ‘feel good’ endorphins running through me, I went to my room which was now ready and the rest of my evening involved preparing for the run by getting my gear out and having a big bowl of spaghetti bolognese and steamed broccoli for dinner, and an early night’s sleep.

Race Day: Woke at 6 am, showered (which I don’t normally do before a run!), threw on my running gear (my best BTRC Shirt, of course) and made my way toward Rod Laver Arena. I was going to walk the way I knew, but instead, walked with another couple I just met in the lobby, who were also running the Half. They took a back lane which I later saw was called Chapter House Lane – running down another side of St Pauls – and there was this same homeless guy I saw yesterday, in a new position. He recognised me and again thanked me as I was walking past. So I stopped, and we chatted for a short moment – he told me he saved the banana bread for dinner that night, and couldn’t believe how big a slice it was (and it was big). It was quite humbling to understand that such a small gesture made a real difference to this guy – he had a piece of Banana Bread for dinner as I scoffed my $37 room service meal at my 5-star hotel just 50 metres away – and I bet I know who was more grateful for their meal. He wished me all the best in my run; we shook hands, and I went on my merry way to the staging area at Rod Laver, with a good feeling, and realising I now have another motivator to run well.

I experienced some issues in the Melbourne Half a couple of years ago with the bottleneck in the first couple of km, so part of my strategy this year was to start quite close to the front of the pack. At 08:00 the starting gun went off and within about 10 seconds, I was crossing the start line. The run began as well as I could hope – there was a strong wind which was on our backs, and once the first kilometre passed, I started clocking slightly better times than my target pace. Simon wisely suggested running the first 10K at target pace then assess how I was going – and adjust the pace if necessary. At the 10k mark, I was feeling quite good, encountering the usual peaks and troughs of running. But when things were feeling tough, I wasn’t thinking of the fact I wasn’t halfway through yet, or what Strava followers might say or think if I don’t do as well as I hoped – I was thinking about this homeless guy – how I am privileged to be able to do this run and that the physical pain I am going through likely wouldn’t even scratch the surface of his misfortune. So I kept on charging through, pushing myself as hard as I dare, bearing in mind that there wasn’t any point smashing out ¾ of a half marathon then tanking the last part, especially with a big headwind on the final 6 or so km. With about 500 metres remaining, I entered the MCG on very weary legs, the timer showed 1:38:48 as I passed under it, and looking around to the other side, thought I had better ‘get the lead out’ if I were to do this in 1:40:”anything” and pushed as hard as I could. Essentially I sprinted the last few hundred metres, dodging and weaving my way past other competitors as I did my “Hollywood” finish. I’d prepped my finger on the Garmin start/stop button and as I passed under the finish banner, stopped the watch. Slowly bleeding off the pace, I rolled to a stop, sat down on the grass utterly exhausted. I looked at the watch to see 1:39:59, and truly couldn’t believe what I saw… but that was my Garmin time, not the official time… did I actually make it in under 1:40:00?

When I got back to the hotel, showered, had some lunch and checked my official time… 1:39:59… Wow, just one second under my target time – I was over the moon and wanted to thank my new friend for giving me some inspiration. I went to the local 7-Eleven and grabbed a couple of apples, muffins, bottle of coke, water and a coffee and trotted up to where I saw him before my run, and he was still there. I crouched down and quietly offered the bag of goodies and told him that I ran my best race today and it had a lot to do with meeting him. His gratitude was of that which you don’t see often, and we got chatting. He introduced himself as Stewart and making genuine eye contact we talked about his life, how things are tough on the weekends especially because most of the help isn’t available then, and how more and more people are finding themselves this way for reasons such as the Ford factory closure.

It is hard to say whether I felt better from running a personal best, or for beating the apprehension that seems to come when even thinking about extending a small hand to someone on the street. Upon reflection, I’d say the run was great and something I will remember for a long time to come, but helping Stewart is something that has more far-reaching satisfaction because I was inspired by the decent (and a few utterly amazing) people who have been in my life over the years, some who have changed hundreds of lives by the good that they do. All in all, to have both things happen on the same day has left me feeling really, very grateful for a privileged life.

MY BEST RACE SO FAR: NOVEMBER – Ashul Shah and the 2015 Outback Marathon

MY BEST RACE SO FAR: NOVEMBER – Ashul Shah and the 2015 Outback Marathon

30 November, 2015

Screen Shot 2014-12-09 at 4.51.41 pm

While we’d all love to think that our best race is still ahead of us,  for most runners there’s a race or a couple of races that already stand out as particularly memorable. Not necessarily the fastest you’ve ever run, though it might be. Not necessarily a race that you won, though it might be.

What it tends to be, is a race that was deeply satisfying because you achieved what you were hoping to…or surpassed the big hairy audacious goal that you’d set yourself. They’re the kind of races where you sit back later in the day and think, “I may run faster one day but, on this day, in the shape I was in, that’s the best I could have possibly done…my best race so far”. That’s a great feeling. 

It’s a sad thing if we can’t enjoy what we’ve already accomplished or are so driven by the pursuit of the goals we have ahead that we miss the opportunity to say ‘that one? That one was really good’.

These are the stories of a bunch of different runners from BT RunClub and their best races so far.

We hope these stories will inspire you as you chase your ‘best race so far.’

Here’s to the best races ahead…and running the race marked out before us.

——

NOVEMBER:
Ashul Shah and the 2015 Outback Marathon 

When I started running ‘seriously’ in 2010 primarily due to social media and the HBF fun run, I became friends with a lot of people on twitter and we went by the #twitfit hashtag.

One of those people was Michelle whom I quickly made my running mentor due to her love of running, she became my Yoda of sorts, helping me get along from setback after setback with tweets of advice as any runner knows it is not just simply putting a pair of shoes on and running as if you were born to run unless you are Kenyan – which is where I happen to from so I got a nickname online of cheeky little Kenyan or #CLK.

One evening I read a tweet that Michelle had posted. “Sipping champagne, calming the nerves prior to the race tomorrow”.  It caught my eye and I went and had a look at the race details and the seed was planted.  One day I will run this race I told myself, for someone that had just run the longest run ever, a 14km HBF race, to even fathom a full marathon was highly questionable but it became a goal, something to say to my peers “I ran the Outback Marathon”.

Australia’s red centre has a spiritual and magical pull for many, whilst for the local Pitjantjatjara people it is a scared place of ancestral homage that combined with the spectacular effect the sun plays on uluru and kata tjuta is amazing to say the least. So the allure to run there remained strong.

My journey to run this was not simple as injury followed another injury and each time I got better at a distance something came into play to take me two steps backwards. I first ran my first distance longer than 16km that year, the Fremantle Half Marathon and thought to myself: “I will never run a full marathon”.  There was no point putting the body through all the pain when 21km was a challenge hard enough. The marathon was really for mad people.

In 2012, a good friend that I met through twitter, Lee, was running the Perth marathon and she said: “why don’t you do it?“.

I had done a couple of 21k’s by then and the Perth 32 was coming up so thought that if I could do 32, surely 42 is just like a 10k run after that.. So I ran the 32, came out alive and signed up for the Perth Marathon. Now I was a step closer to my dream of running the outback!

As with any first marathon, I read everything about nutrition to how your kidneys stop working and your body goes into survival mode, all the stuff that made me think maybe I won’t run the Outback as it seems one marathon is all you get for most people. So I ran it and came out feeling like I must run another, signed up for the City to surf and the hills killed me.  This marathon took everything out of me and actually just thinking of the last stretch to the sea made me sick. The outback was now out of the question but I was hooked I wanted to kill this marathon and become a better runner. Something important happened from being a runner with a goal to run a race and to train specifically for the race I became a runner to whom running became something you just do.  People would ask “What are you training for?” And I would reply “Life”

I forgot about the Outback marathon for a while because of the expense and not only did I want it to be special, I also wanted to do it well. Early 2014 work was going good and I was running well as I got introduced to BT running club via Gillian. I formed a friendship that would change my running forever. Kelpy (aka Kelly) became my early Saturday morning running partner at BT.  Kelly was the dose of crazy I needed to have self-belief, resist the urge to surge, and above all run run run.

I thought it might be crazy but maybe I can do outback in 2015 and take my team with me for the journey.  So I asked the crew and got two bites from Ronan and Eli, both in Australia from France they saw the same chance that I did about running the red centre.  In the meantime, I also asked people in my running community and my dear friend Steph put her hand up as well.  We did the booking as soon as the places for 2015 became available. I still thought that Vanessa will still put her hand up so booked the Emu apartments that could sleep 6.

Side note: the outback marathon is a package deal – so unless you are camping, it includes accommodation, dinner, transfers etc. The logistics of doing this (they have to import portaloo’s from Darwin) in traditional land in the middle of nowhere is actually nearly impossible. But huge kudos to Travelling Fit, Mari Mar and her crew for making the impossible happen.  Internationally this marathon is up amongst the top exotic must-do marathons of the world. A big hat tip to travelling fit for making this happen.

Anyway back to it, with the event booked my dream all those years ago was going to come true I will get to run the through the centre of this nation I call home and it is going to be epic. In my training I will run Perth and City to surf and then… and injury hit again no more running nor did I do Perth or C2S, managed a few small runs and then I helped Vanessa with her training for the Disney Marathon in Orlando and her slow long runs were what I needed to get some confidence back.

Fast forward to this year the plan was to run only the outback marathon. Then Kelly suggested to me that I run Bunbury as a “training run” as I was dealing with a few personal demons that need to be exorcised – I had lost all confidence in my ability and it was all just getting too hard.  I booked on Thursday and ran the most fun marathon I have run on the Sunday.  I ran Perth after and had an amazing race too. What I did not realise that each marathon you run takes something out of you and if you do not rest you get tired and injury rears its ugly head. So I put myself in bubble wrap and hardly ran after Perth to make sure that I did not get any worse with injury, this meant I did take a hit on fitness.

Finally, the time came. The logistics were a bit cray, from Perth there is no direct flight so we had to take a flight to Alice Springs and then another to Uluru. We flew out to Alice after spending the morning at work and I also got news that my friend Steph might not make it due to extreme ‘gastro’ (we only learnt later it was her gall bladder that was on the cusp of demise) this worried me but I was glad the crew were with me.  At Alice we caught up with Vanessa’s parents and her hubby came into town the next day from Darwin.

We flew out to a bit of disorganised chaos a VA flight from Melbourne with 48 runners on-board had returned back to Melbourne as there was an engine issue and this meant all of these people would miss the marathon ad the earliest they could get in was 9:30am the organisers were incredible they changed the plan so that those that elected to fly in and run would be able to start late.  But as you can imagine when we got there for the race brief it was a bit chaotic.  The race briefing itself was a sometimes comical affair with an introduction to all the different countries of the world and a hello in every language. We got told what to do and what not to do as we were going to be running on land traditional land. We heard about how the concept came about and how it has grown in stature over the years.

We had the biggest feast I have ever eaten pre-marathon ever that evening. Early in the morning after breakfast and a sleepless night (mental note never do a 6 sleeper when one bedroom for you can do ;-)) we got into a shuttle that took us 4km from the resort to the start.

This was the first view I had on this trip of Uluru in all its glory at dawn, it did not disappoint. Sadly (well, lucky for us) this was also the warmest, cloudy/overcast start with a slight drizzle that had settled all the red dust morning they had ever had on race day. This meant it was going to be perfect racing conditions. A PB day was in the making.  I had run a PB just 6 weeks ago in the Perth Marathon and had mentally planned to run with Steph and Eli for the first half and then if I had the legs to run a faster second half, so I decided to stick to plan even though I was tempted to go for it early on.

Surprisingly running on the sand was not that hard as the water had certainly helped settle it but half way through I knew my legs were starting to feel it and I then gave up hope of catching Vanessa and finishing with her (she very desperately wanted to hit a sub 4 and I thought I could help her get there).  The wheels as they say, had come off, I was not going to break any records and as I looked at the Kata Tjuta in the horizon glimmering I suddenly felt like I was in a trance.  The enormity of where I was and what I was doing, just when I was all alone, no pack around me and aside from the occasional distant hum of the helicopter now and then (yes they have a helicopter to take pictures) all I could hear was my breathing, footsteps and then silence, yes, silence – I noticed the spinifex for the first time and all the contours of the land, the colours and feeling of calmness enveloped me . The whole build-up of all those years had finally hit home and I realised then it was time to soak the moment and as I crossed 28km looking at Uluru I knew this was a dream a come true this was what I had dreamt about but never thought it would be possible in 2010 – I was living the dream I was here in the heart of Australia and I was one with the land. I passed Ronan at 32km he was struggling at this point and I then slowed down considerably I felt that there was no point rushing this moment I should relish and cherish this run (ok except when you run past the resort sewerage processing area – but this is what made this run even more important about how fragile nature is and how much ‘shit’ we need recycled to ensure such a remote facility can survive and we can have creature comforts).

This race for me was about dreams coming true it was about my dreamtime as much as that of the traditional custodians of the land.

Side note #2 the after party is a bit of a blur 😉 but the friendships made with so many runners from so many parts of the world will last forever.

—–

P.S. Here’s how my team fared on the day.

AOMA0199 AOMC0465 (2) AOMC1238 (1) AOMG1018 (1)

 

MY BEST RACE SO FAR: OCTOBER – Janet Lamb and the 2014 Melbourne Half Marathon

MY BEST RACE SO FAR: OCTOBER – Janet Lamb and the 2014 Melbourne Half Marathon

16 October, 2015

Screen Shot 2014-12-09 at 4.51.41 pm

While we’d all love to think that our best race is still ahead of us,  for most runners there’s a race or a couple of races that already stand out as particularly memorable. Not necessarily the fastest you’ve ever run, though it might be. Not necessarily a race that you won, though it might be.

What it tends to be, is a race that was deeply satisfying because you achieved what you were hoping to…or surpassed the big hairy audacious goal that you’d set yourself. They’re the kind of races where you sit back later in the day and think, “I may run faster one day but, on this day, in the shape I was in, that’s the best I could have possibly done…my best race so far”. That’s a great feeling. 

It’s a sad thing if we can’t enjoy what we’ve already accomplished or are so driven by the pursuit of the goals we have ahead that we miss the opportunity to say ‘that one? That one was really good’.

These are the stories of a bunch of different runners from BT RunClub and their best races so far.

We hope these stories will inspire you as you chase your ‘best race so far.’

Here’s to the best races ahead…and running the race marked out before us.

——

SEPTEMBER:
Janet Lamb and the 2014 Melbourne Half Marathon

I don’t think anything could prepare me for discovering the craziness that starts to emerge when running for a long time in your own company.

Up to this point, most of my training sessions were done at BT RunClub on Saturday mornings with Ange and involved a week’s worth of debriefing, familiar landmarks and consuming our gel at the designated time.

We always ensured multiple water stops were on the agenda (however were promptly reminded by a fellow BT’er joining us one day that ‘we weren’t on a Saturday morning picnic’). True enough!

2014 was my debut year in half marathons, and I’d started to become familiar with the ‘third’ bridge and smelling the breakfasts people were enjoying in East Perth. I enjoyed the spontaneity of being able to do Melbourne. The date lined up with work over east; flights were already sorted.

In the days leading up to the event, I had started to notice my increasing caution when using bathrooms, stairs and walking on uneven ground. I was certain I was going to fall over or pull a vital muscle I’d need in the run. I managed to remain upright and was healthy on the day of the race.

After conversations with fellow runners (and much advice offered in the latest running magazine), I decided not to take any chances experimenting with breakfast on the day. I got up, got dressed and proceeded to eat the trusty banana pancake I’d prepared in QLD the day before, along with the hotel instant coffee. I was good to go!

My accommodation was just a short walk to the start line… if I walked straight there. I’m fairly certain. I left my hotel following a keen guy in running attire, took a few turns and saw some cool ally ways; turned out he was going for a morning coffee, not so much the race. I got to the start line with ten minutes to spare, had a gel, heard the gun, and started to run.

As I made it to the 10km arch, I realised I was on target, 50 minutes down. I felt satisfied, but a bit of pressure as no spare kilometres were in the bank for the remainder of the race.

The goal of 5:00/km was a challenge for me, set as a result of the Gold Coast’s 5:15/kms, three months earlier. It was during this first ten I was able to utilise the pro-cup technique discussed at dinner the night before: squeeze the rim in the middle so as to get a large amount in the mouth rather than the eyes. Thanks, Fi!

From 8-15 kilometres, emotions varied. Thoughts ensued: ‘I feel like I’m flying. Actually, I feel like I’m on the Titanic, at the front bit’ …. shortly followed up by ‘I hate my life. I hate running. Why am I here? Is this supposed to be fun? Stuff needs vacuuming.’

I attempted to resolve this by eating a Chomp at about 13-kilometre mark which kept me occupied, distracted and helped, I think.

Somewhere around the 16-kilometre mark, someone from the crowd yelled out ‘way to go Janice!’ And I was like ‘Yeah, that’ll do, I’m coming’. The end was drawing near, and I tried just to focus on maintaining momentum and pace.

Around 20km, I met the ‘other’ Janet. She was quite abrupt. Actually she was really hardcore, and she was telling me stuff with force. There was a sulky one too. Not sure which one I preferred. They tag-teamed in my head. Sulky Janet insisted that I immediately stop running altogether, cross my arms (for effect) and take a seat on the curb; possibly even directing a scowl at anyone attempting (cheerily) to make it through the finishing arch. She advocated that I’d run long enough, and it was time for a sit-down and ‘I don’t even care that the finish line is apparently 100m away.’ Not entirely helpful.

After the negotiations between the Janets in my brain and the physical sight of the finish line, I finished the run in the goal time: 1:46. I thanked my legs for taking charge over my brain and getting the job done. I felt relieved, satisfied and had a pretty empty tank. I gathered my breath and started to walk, it was surreal that it was over.

As my mind began to muse over the lead up in the preceding months, the endorphin-fuelled buzz of the crowd started to transfer. I arrived at the agreed meeting spot, Skirt Sports, and waited for Graham and Simon (who were running the marathon). As I loitered, I heard potential and actual clients describe the garments as both ‘snazzy’ and ‘jazzy’. Quite a few husbands were asked if they too saw the snazzy side of it all.

I now receive weekly Skirt Sports emails. Not even sure how that happened.

It was only later that night that I started to unpack the day’s event. Perhaps it was ‘My Best Race so Far’ because it offered a measurable improvement on the last race or perhaps it was the satisfaction of hitting the target number on the head. Either way, what trumped everything was that this run was a sweet new experience on the backdrop a bunch of quality runs, with quality people, in a community that I think helped me get there.

Oh, and it was a lesson learnt in managing other personalities…that may emerge…or maybe that was just me. Yikes!

#BOS11 – The BT RunClub Band of Sisters/Band of Brothers, starting October 14

#BOS11 – The BT RunClub Band of Sisters/Band of Brothers, starting October 14

16 September, 2015

In 2012 we introduced the Band of Sisters…and then the Band of Brothers – in ten different ‘intakes’ through 2012 – 2015, around 160 sisters and brothers have signed up to see each other through to the goal of running 5km…in one hit. It’s back again: #BOS11  – the last of the Bands of 2015.

BOS10 saw the introduction of a Band of Juniors: this will return at the beginning of 2016!

The program combines walking and running intervals in a group setting. It doesn’t assume any level of fitness greater than perhaps an ability to run to the bus in desperation! The sessions will combine the physical workout alongside practical help on stretching, form/technique, pacing, gear selection and nutrition (and any other questions you ask along the way).

Qualifications required:
None…but a desire and commitment to reach a goal together for the benefit of each together, your health and your families.

Time commitment required:
2 sessions together (Wednesday 6pm, Saturday 7:30am) and one independently…or however it best fits with your schedule, each week for 9 weeks.

Many from previous Band of Sisters intakes have gone on to loftier goals having completed the program and continue to make Wednesday nights a regular part of their running diet, but that’s your call!

Gear required:
A pair of running shoes will certainly come in handy, but if you don’t have some it may be a good idea to come along with whatever you have and get some advice on what shoes might be good for you. Lightweight, non-bulky clothing is also advised (essentially, clothes that don’t get in the way of your running).

Cost:
BT RunClub sessions and Band of Brothers/Band of Sisters sessions are $7/session in groups of 10, or $9/session for casual sessions. You can “Join the Club” from the top menu and take it from there. Session fees for ‘Band of Juniors’ is $2/session.
50% of all BT RunClub fees go directly to Esther Foundation: a residential young women’s health, development and leadership program through ten residential premises based around South Perth and housing more than forty five women and their children.

BUT…what if you don’t know how to run?
We don’t expect you can. Coaches will be there to help you through the sessions: Simon Elliott and Gillian Power. These guys are keen to help you, motivate, cheer you on and celebrate your efforts as you run stronger and longer over the course of the program!

BUT…what if you’re really unfit?
Many of those in the group will be and you’ll get fitter together!

BUT…what if you don’t have the time?
Aside from sessions lasting just 40-55 minutes, getting fitter will not only create a whole lot of other positive outcomes, it will also give you more capacity (and therefore more time!).

While a number of you have been saying “When’s the next Band, I’m keen!”, now’s the time to look each other (or Facebook) in the eye and say: “I’m in”.

The first session starts at South Perth Foreshore (Coode Street Car Park) at 6pm on Wednesday, 14 October. You can do it! And, just in case you don’t think it’s possible, there’ll be plenty cheering you on from the previous programs who’ll be able to testify that it certainly is!!

—–

If you’re Facebook but not part of the BT RunClub group on Facebook, join up so you can get more information about the sessions and share the journey with those who have signed up for it!

 

MY BEST RACE SO FAR: SEPTEMBER – Barry Atkins and the 2006 Ironman Australia, Port Macquarie

MY BEST RACE SO FAR: SEPTEMBER – Barry Atkins and the 2006 Ironman Australia, Port Macquarie

4 September, 2015

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While we’d all love to think that our best race is still ahead of us,  for most runners there’s a race or a couple of races that already stand out as particularly memorable. Not necessarily the fastest you’ve ever run, though it might be. Not necessarily a race that you won, though it might be.

What it tends to be, is a race that was deeply satisfying because you achieved what you were hoping to…or surpassed the big hairy audacious goal that you’d set yourself. They’re the kind of races where you sit back later in the day and think, “I may run faster one day but, on this day, in the shape I was in, that’s the best I could have possibly done…my best race so far”. That’s a great feeling. 

It’s a sad thing if we can’t enjoy what we’ve already accomplished or are so driven by the pursuit of the goals we have ahead that we miss the opportunity to say ‘that one? that one was really good’.

These are the stories of a bunch of different runners from BT RunClub and their best races so far.

We hope these stories will inspire you as you chase your ‘best race so far’.

Here’s to the best races ahead…and running the race marked out before us.

——

SEPTEMBER:
BARRY ATKINS AND THE 2006 IRONMAN AUSTRALIA at PORT MACQUARIE

I’ve been wondering which race to talk about for my “Best race so far”. I started running during my uni years back in the nineties when some running buddies convinced me that I wouldn’t come last at their club 5k time trial. I had a go and easily finished mid-pack (i.e., not in last place!), and so the running bug bit. Within eighteen months I found myself having entered my first 10k (about 55mins), half marathon, marathon (about 4h20), and the infamous Comrades Marathon (88km’s) which I managed to complete with only 30 minutes to spare before the 11 hour cut-off gun was fired.

I guess that first Comrades Marathon had to be my most emotional race. At the time, it was pure survival. I, of course, was under-trained for it, and my legs gave up on me not long after Drummond, which is the halfway mark, i.e., with still more than a marathon to go… From there on it was a huge mental effort to put one foot in front of the other to maintain some forward momentum towards Durban. Long story short, once I finally got into the Kingsmead cricket stadium, the tears welled up and I then beyond doubt that I would finish THE COMRADES! I could hear the roar of the crowds, pumping music, the animated commentator spurring the runners on towards the finish. Jogging around the finishing oval, I thought “Wow, apart from perhaps winning the Olympic marathon, this must be the pinnacle of running!” – an average club athlete achieving what is thought to be unachievable for the average person.

That was almost 20 years ago. I don’t remember much more than those highlights etched in my memory of incredible pain replaced with incredible euphoria at the finish, which would make this article rather short…. so I decided to write about something different, perhaps not as emotional but nevertheless, eventful: IRONMAN AUSTRALIA.

In South Africa, there is always the argument between runners and triathletes as to which is harder, the Comrades or the Ironman? Being an active runner, I ventured in triathlon, which I loved because of the variety of training. I did my first Ironman in South Africa and then several ones overseas over the next few years, which leads us on to the 2006 Ironman Australia at Port Macquarie on the East Coast.

Pre-race:

My wife Coral and I arrived in Port Macquarie which is approximately 4 hours north of Sydney. It had been a steaming hot and humid week in late March. Combined with the hilly terrain meant that the race would be a lot tougher than originally thought, having been doing most of my training along the pan-flat tow-paths along the Thames in London. “Oh well, nothing like a challenge!” After driving the course, my fears were confirmed that some steep out-of-the-saddle hills would be involved. They were short but could do some damage after a few reps of these climbs.

The pasta party was pretty good, loads of food and some inspiring video clips. The highlight was a motivating speech by Kieran Perkins (1996 1500m Olympic Gold Medallist). I can’t remember what he said, but was motivated nevertheless!

The Race:
By a lucky coincidence the night before the race, day-light-savings in NSW finished and the clocks moved back to winter time, meaning we had an extra hour of sleep – Yay!

I heard later that a team of non-English speaking Koreans were caught out. At least they arrived an hour early and not late for the race! No mad rush for them on race-day!

The Swim (3.8km):
The water was fairly warm, officially measured at 24 degrees Celsius, which meant a wet-suit swim. That was good for me being a light-weight runner’s build; I needed all the buoyancy I could get! I was hoping to go under an hour and had trained hard for the swim during the UK winter.

At the swim start line on the beach, we had been seeded, the pros up were up front then the sub-sixty minute blue caps which is where I had ambitiously seeded myself. There were two or three more groups behind. After a native Aboriginal dance, the starting gun fired at 7 am signalling the start of the 2006 Australian Ironman!

The initial rough-and-tumble of the swim seemed to last forever. It was close-contact swimming, and I got elbowed several times. Soon I noticed that the width of the field had narrowed out. The massive field further back was so wide that some were wading in the shallows because the channel in the lagoon was too narrow for everyone. I got into a good rhythm after the first kilometre and managed to swim from feet to feet most of the way getting some good draft from those ahead. After the two laps, I ran up the ramp to Transition 1 (T1) and was delighted to see 54:36 on the clock! Whoa!! That’s not even close to 60 minutes!

The Bike (180km):
My transition was under four minutes which is quite good by my usual slow standard. The first stretch of road takes you through Port Macquarie town centre and up and over the rolling climbs for the first 10 km. Then there is about 10 km of nice fast flats before more rolling hills up to the 30km turnaround. You go out and back along this course three times.

My first and major hiccup of the ride came when I punctured after only 12 kilometres in the first lap. Doh! I had never punctured using my new race wheels before – deep-rim Zipp 404’s. I struggled to get the tire off and eventually managed to lever it off. But disaster… the valve of my new inner tube didn’t fit through the rim… a potential show-stopper! It had a plastic coating around it making it too wide. Looking around thinking what to do next, I found a sharp stone and eventually managed to tear the plastic piece off, somehow without damaging the valve. It fitted through the rim! Phew!! [Lesson learnt: practice changing your race bike’s inner tube before the race, not during!!] That episode wasted 25 minutes. No panic, my overall time goal was out the window, but I’d still try for a good run time.

I stopped again 20 minutes later to pick up a new inner-tube as a backup at the next bike-repair stop. You never know when a puncture might strike again. Fortunately laps two and three were uneventful. I concentrated on pacing myself and keeping my heart rate down to conserve energy. The combination of the fast flats, the hills and increasing wind on lap three, slowed me down a bit and meant that I averaged just under 30 km/h and came in with a ride time of 6h12, but with an actual bike split of 6h43 including stops. Not a great time but I’ll have to live with that… clearly circumstances beyond control.

The Run (42.2km): 
The run course winds scenically along the lagoon for a stretch. That is the easy flat bit. Then it cuts back past the start/finish and heads to the sharp hills along the bike course. The organisers described it as an “honest course” which I think meant “challenging”, but it could have been worse. “Be grateful because we could have made it a lot harder,” they said! Hmmm…

Contrary to most triathlete’s run experiences I always feel good at the start of the run section. I love the familiar feeling of my comfy running shoes, after six hours in my cramped cycling shoes.

Lap one I was going alright doing about 5:15 minutes per km until around 17 km. But my energy was waning. I felt like I was being ground down by the hills and energy was sapping away. I started a run-walk routine, walking the aid-stations and running a couple of kilometres in between. Since 7 am that morning, I had been racing. It was 8.5 hours by now so it’s hardly surprising I was tired. Throughout the bike leg, I had been taking a gel about every 45 minutes trying to stock up on calories for the run. It didn’t work. My stomach was a mulch and was saying a not-so-polite “NO THANKYOU”. It was threatening to revolt. I resorted to drinking coke and water and then just water on its own. No calories in means no calories to burn, so my walking sections got longer and running sections shorter – not good for a fast run time! Feeling like I had barely enough energy to climb a curb, I trudged on, up and down the hills for most of the second half.

At 4 kilometres to go, I tried something different. I threw a handful of jelly beans from a spectator into my mouth with some water. Finally got a second wind (and about blooming time!!) which meant I could now actually run, albeit at 6 minutes/km pace.

Eventually, I headed into that glorious finisher’s shoot. With about 50 metres to go some schmuck shoved passed me almost pushing me into the barrier. I was having none of it. I chased him down on jelly-legs and passing him a metre before the finish line! Gotcha!!

Afterwards though, I was told off by my wife Coral for running too fast in the finishing shoot to pose for the camera!

My run time was a pretty slow 4h33 and overall time 12h10. On the up-side, ignoring my bike stops it would still have been a PB by five minutes!! Not bad for icy winter training in the UK!

Conclusion:
Every time I cross an Ironman finish line, no matter how good or bad the time, I try to remember why I do these races. It’s tough training in the cold northern hemisphere winters (or southern hemisphere winters) but so worthwhile when all is said and done on race day. The Aussie spectators and volunteers were amazing. The whole of Port Macquarie had come out to watch!

Later that night we packed up the bike, wetsuit and tri-stuff and walked back to the hotel room. At 11:47 pm the last athlete finished and we heard the loud cheering and shouting from the finish-line. We watched fire-works lighting up the sky from the hotel window at 11:48 pm. What an incredible day! What a great sport! Everyone who finishes is treated like a champion!

For the record, Chris McCormack (Australian) won in 8h20 and Lisa Bentley (Canadian) was the first female in a time of 9h19. She had lapped me earlier that afternoon and had a run split of 3h01! One day maybe I’ll run a marathon split like her in an Ironman… or maybe that’s just me dreaming 😉

MY BEST RACE SO FAR: AUGUST – Graham Kent and the 2015 Gold Coast Marathon

MY BEST RACE SO FAR: AUGUST – Graham Kent and the 2015 Gold Coast Marathon

9 August, 2015

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While we’d all love to think that our best race is still ahead of us,  for most runners there’s a race or a couple of races that already stand out as particularly memorable. Not necessarily the fastest you’ve ever run, though it might be. Not necessarily a race that you won, though it might be.

What it tends to be, is a race that was deeply satisfying because you achieved what you were hoping to…or surpassed the big hairy audacious goal that you’d set yourself. They’re the kind of races where you sit back later in the day and think, “I may run faster one day but, on this day, in the shape I was in, that’s the best I could have possibly done…my best race so far”. That’s a great feeling. 

It’s a sad thing if we can’t enjoy what we’ve already accomplished or are so driven by the pursuit of the goals we have ahead that we miss the opportunity to say ‘that one? that one was really good’.

These are the stories of a bunch of different runners from BT RunClub and their best races so far.

We hope these stories will inspire you as you chase your ‘best race so far’.

Here’s to the best races ahead…and running the race marked out before us.

——

JULY:
GRAHAM KENT AND THE 2015 GOLD COAST MARATHON

The Second Album.

I’d guess that anyone who’s ever written one of these has had to do some pretty serious soul searching to make sure that they’ve understood fully the criteria which define the words ‘best ever’, and if they’ve had as much of a hard time as I have, they’re still not sure if they picked the correct one.

I’ve finally settled on the criteria of: a) In which race did I learn the most about myself, about running and about racing; b) In terms of results, did the chosen race hold anything significant when it came to the numbers?; and c) how did that race define both the next race and my running future?

Before the race, Gold Coast Marathon was expected to tick one of those boxes. Now that it’s done, I think with the right mix of success, disappointment, hindsight and clarity, it definitely ticks all three.

—–

When you’re waiting for the gun and the person next to you lets you know that he’s running his 26th marathon and that your goal is one that he’s still working towards, it’s not hard to recognise the Simonism ‘Big Hairy Audacious Goal’ lacing up a combat boot with which he later intends to connect squarely with your bottom. There does not seem to be much middle ground with the BHAG, you’re either in for an incredible celebration or crushing disappointment. But just maybe, if you’re lucky, really lucky, something that finds itself in between the two with emotions to match.

So the gun goes off and south the run goes. I’d chosen not to follow the first pacer who was having an argument with the runner next to him but rather to run with Steve Monegetti, mainly because he’s Steve Monegetti. Only thing was that he’d started about 100m ahead of the 3hour groups the first kilometre was spent catching up with the pacer, 5 kilometres in and I’m tired, this is not how this is supposed to work! I check my watch for the first time at 8k, Ive been running 6 seconds per minute faster than I had planned and am nearly a full minute ahead of where I should be, this is not good! At half way I was bang on target but I felt I had very little left to give. I’d gone out too fast, I’d experienced stomach cramps, needed to stop for the toilet and to the sounds of spectator pity and disgust, relieved my stomach of a couple of gels and a fair amount of water.

This was where it was supposed to be getting hard, instead I’d crossed that burning bridge at least 10k ago. My A, B and C goals were long gone; the rest of the race was a mental battle to keep myself moving towards my newly acquired D goal. I told myself that as long as my time was 3:0.. all was not lost.

I crossed the line in 3:08:19, a great time for anyone who wasn’t targeting a time starting with 2.

It’s taken me almost a week to come to terms with what actually happened on the day, I’ve replayed every aspect of the race and in almost every one found something that I could have done differently. From not trusting a pacer who’s not running my race (and why would he) to more frequent self-assessment during the race I have come up with all the things that could have made GC a perfect race.
However with all of these revelations not changing my result even by a second I think I have come up with a good way to use my new found wisdom; It’s all just preparation for the next one.

The background of my iPad at work has the Pre quote “Don’t be afraid to give up the good to go for the great” (Which as it turns out is actually a John Rockefeller quote) and when I read that after this race I realised that however unintentionally it was, that was exactly what I had done. Not in the first few kilometres where my pacing was off, but during my training when I changed my goal pace from 4:25 to 4:20 to 4:15. I could have gone out at 4:25 and definitely run a 3:07 marathon, but running a 3:08 marathon meant that I might have run a 2:59.

Above everything else I learned in that race and in the reflection time I’ve had since then is that I am a runner, and that is what defines my race times, not the other way around. I think that it’s easy to use a disappointment to fuel your next training plan or inspire you to work harder next time, but my next race will not be fuelled by or measured against this race. Of course I’m going to work harder next time and of course I am going to race harder and plan smarter, but I am going to do all these things because I am a runner and that’s what runners do, not because Steve Monegetti owes me 8 minutes and 20 seconds

MY BEST RACE SO FAR: July – Simon Webster v. the Number 19 Tram

MY BEST RACE SO FAR: July – Simon Webster v. the Number 19 Tram

2 July, 2015

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While we’d all love to think that our best race is still ahead of us,  for most runners there’s a race or a couple of races that already stand out as particularly memorable. Not necessarily the fastest you’ve ever run, though it might be. Not necessarily a race that you won, though it might be.

What it tends to be, is a race that was deeply satisfying because you achieved what you were hoping to…or surpassed the big hairy audacious goal that you’d set yourself. They’re the kind of races where you sit back later in the day and think, “I may run faster one day but, on this day, in the shape I was in, that’s the best I could have possibly done…my best race so far”. That’s a great feeling. 

It’s a sad thing if we can’t enjoy what we’ve already accomplished or are so driven by the pursuit of the goals we have ahead that we miss the opportunity to say ‘that one? that one was really good’.

These are the stories of a bunch of different runners from BT RunClub and their best races so far.

We hope these stories will inspire you as you chase your ‘best race so far’.

Here’s to the best races ahead…and running the race marked out before us.

——

JULY:
SIMON WEBSTER AND THE NUMBER 19 TRAM

In memory of my friend Matt Allpress, a true original

 

On October 30, 2013 Matt posted one last photo from his twitter account. It was a snapshot of a page from Robert M. Pirsig’s Zen and the Art of Motorcycle Maintenance. The lowermost line read:

“It’s the sides of the mountain which sustain life, not the top. Here’s where things grow.”

A few weeks later, whilst trekking through the Annapurna massif of Nepal, something happened. At first, all we knew was what hadn’t happened: Matt hadn’t made it home.

The news found me on a Tuesday morning. I had woken early for training, and was still coming to when I read the confusing status updates. Not so much confusing in their words, but in the absurdity of their implication. Matt was missing. The possible area was large. 10 blank days stretched between his scheduled arrival home and his last confirmed sighting in Nepal. ‘Himalayan radio silence,’ Matt called it.

I got out of bed and joined the rest of my team, and, not knowing what else to do, I ran. I had been running for around 6 months, and things were starting to come together, but that morning was something of a breakthrough. Where on other days I might have pulled back, slowed – given in to the heaviness in my legs, the fire in my lungs – I didn’t. I ignored the pain and just ran. My mind was thousands of miles away, scanning high and low over an imagined landscape. When I got home there were messages waiting for me. We were all hopeful, but confused. None of us knew anything really. But there was hope, mainly because we knew him. The simplest answers were often the least relevant with Matt.

Over time, it started to seem less and less likely that he would be found. And yet, to me, it was impossible that he wouldn’t be. This was Allpress – you couldn’t apply normal rules to him. He was walking to his own beat, somewhere, surely.

As the weather warmed in Perth, Nepal chilled. The mountains frosted with snow at ever decreasing altitudes. Eventually, the searches were suspended. It was too cold for the dogs, visibility too poor for flyovers. My life moved sideways, as life does, and I thought of Matt from time to time. I travelled to South America over Christmas, and spent a month in the mountains of Patagonia. Every day it felt like we were hanging out, that where he was must be just like this. I came home, uni started up again, work rolled on, and I ran.

In early 2014, I signed up for my first proper race: the Gold Coast 10km. An 18-week program lay ahead of me, and I tore into it. Running had begun to give me order where order wasn’t. None of it was easy, so all of it was worthwhile. It felt wholesome, like eating your crusts. It felt earned, considered.

Wary of putting too much into the end point, I told myself, ‘it’s the sides of the mountain…where things grow’. And each week there was something new to be learnt, to overcome.

In mid-May, my program reached its peak with my ‘festival of running’. A festival happens about 5 weeks out from race day, and is typically the biggest week of a program, in terms of both mileage and intensity. For me, it would be the first time I’d sum more than 100km in 7 days. Things started out well – my time in the mountains had given me a base, and the following few months of my program had sharpened me. I was running better than ever, and was enjoying it like never before. And then one morning before training, as it had happened the previous November, I woke to news of Matt.

Nothing was certain, but remains had been found. They thought it was him. I knew it was him. I joined my team in the car park, and we ran down to the river. It was a Thursday. We ran milers. Five of them, with a short break in between, along the South Perth foreshore. I don’t remember the temperature that morning, whether stuffy or crisp, nor if the river was choppy or flat, but I remember running those miles in a tight pack. I remember Jarrad pushing the early reps. I remember Rob somehow managing to joke amidst the humour-sucking session. I remember Pete and Simon running strong late. And then on the fifth rep, I remember just running. And saying to myself over and over, ‘it’s time to come home, now. It’s time to come home.’

The rest of the pack fell behind. I recall passing the clump of trees, but nothing else of the mile. I remember Simon coming up to me afterwards with this look of, wow, across his face. I couldn’t look anyone straight in the eye, cause I knew I’d fall apart. I was spent. I’d given it everything.

To this day, of the more than 13,500 recorded attempts by over 2,300 people, the fifth mile I ran that morning still stands as the quickest.

In the week that followed, a friend and I went and sat at a place we call Mocha Point, perched high above the river, and toasted the impossibly short and inconceivably original life of Matt. For a while afterwards, I found it hard to be happy at the end of a run. I didn’t think I could will another one like that out of me. But I kept turning up.

Two weeks out from the race, I felt a weird pain at the side of my knee. The next day I couldn’t walk.

I took stock: most of the work was done, I told myself. Give it a few days rest. Ice it, take some anti-inflams, sleep. Soon I was Googling remedies – crushed yams and paprika? Smear of oyster juice? I would have injected (or enema’d) anything out of desperation, but Simon calmed me, and I pulled myself together. I remembered: ‘the sides…not the top’. Matt knew this, and lived it. If I were heading for disappointment, it would be my fault for pegging too much on the summit.

I ran a forgettable race, finishing just 2 seconds inside the priority qualifying time. Well, at least I justified my spot, I figured. The next day was the marathon, and with it came two illustrations of how narrow my focus had been. I had wanted to run a certain time – a very specific and ambitious one – which rested on everything going right. In the single-minded pursuit of that summit, I’d missed out on what was growing on the sides.

Like me, injury got Rob, and he had to pull out of the race. The way he handled it was humbling. With a smile, good humoured as always.

Unlike we invalids, Jarrad ran his marathon like he was on borrowed legs. He wasn’t, of course. We’d all seen him earn those legs the hard way in the months leading up. But the way he reacted to his time, with almost shy surprise, spoke of his humility.

I flew to Melbourne the next day, and spent a week with friends, drinking too much beer and mentally unpacking the race. In my head I wrapped it up as a lesson in disappointment. Was that the one way I could turn the thing into a win? Was that the one way I could make this my best race ever? Well, as I’d find out, the mountains have sides both on the way up, and on the way down. Here’s where things grow. I’d get my best race yet.

I took a laptop to a café one day, intending to spend some hours tapping away over coffee. I’d forgotten my charger, so my computer was useless, but Elliott lent me his. Accompanying it was a warning: my Masters Thesis is on there.

Don’t worry, I told him. I’ll take care of it.

But his laptop case was unfamiliar, as was being on a tram, as was the street I was tracking up. I noticed I had reached my stop just in time to jump off, and 30 seconds later, I noticed that the unfamiliar laptop case was no longer in my hand. I’d left it on the rambling number 19 tram, which was growing smaller by the second.

I hadn’t run since the race – my knee’d been too sore. I was wearing jeans, a jacket, and my DBs. The tram was a hundred meters away and gaining, about to disappear over a crest. But I had to catch it.

I started running. Not as bad as I’d feared, pain wise. Good. Up ahead, I saw some people hop off, and others on, as the tram momentarily stopped. The light changed and it shuddered off again. I kept running. The footpath was crowded, and I was shaving grannies with my elbows in my efforts to dodge at speed, so I jumped down onto the road. I ran in the bike lane – bless you Fitzroy! – and it felt freshly good to be moving fast again. Strange how quickly you can forget. Up ahead, saboteur cyclists rode at sweat-avoidant speeds. I wove through, overtaking on left and right. The pack called out to me in a tone that suggested uncertainty: is he a criminal under pursuit, or a doctor running to a dying man?

The next set of lights went red, the tram already beyond them, and traffic began to blur perpendicular to my path. I approached the intersection with not a thought of slowing, and spotted a gap about to open. I goose-stepped through to a hail of car horns, and my face split into a smile.

The tram had halted about four times to pick up and let off passengers. Each time it did I would gain on it, and each time it rumbled off again I would fight to not lose any ground. After the fifth stop I looked up ahead. My legs were sacks of acid – I’d have one more shot at it.

The light changed. Traffic clotted. The tram stopped.

I caught it, disbelieving, my head spinning, and rapped on the door. The driver opened it, but I couldn’t speak. At that moment, a lady reached the front of the tram, carrying the laptop bag. She was handing it in. I pointed at it, and she understood. The whole tram did. I took it from her, stumbled down the steps, and collapsed against a wall. Everyone on the tram burst into laughter.

The fifty thumbs up I got did nothing to soothe my head, as my heart walloped my extremities with urgent blood supply. I leaned over sideways and my mouth became a tap, which promised to jet out all the hot acid bubbling inside of me at any moment, but never did. Fifteen minutes later, I saw Elliott, further up Sydney Road. I got to my feet, just, and zombied after him. He saw his computer, remembered our arrangement, and asked, ‘all done?’

‘Yep,’ I told him, though I’m sure the question he was asking, and the answer I was giving, were from different galaxies.

So that’s my best race so far. Me vs. the Number 19 Tram. Course record for Sydney Road, from stop ___ to stop ___. I’m not sure I’ll ever have a better one, though I’ll leave myself open to being surprised. If a race does come along that can teach me more than this one – this whole race, not just the top, but the sides of it, too – then I’ll consider myself lucky.

And if a life comes along that can touch more than Matt’s did, then we’ll all be damn lucky.

Rest in peace, or shine on, you crazy diamond. Or do whatever you will, however you’ll do it, just as you always have.

MY BEST RACE SO FAR: June – Danny Grossman and the 2014 Gold Coast Marathon

MY BEST RACE SO FAR: June – Danny Grossman and the 2014 Gold Coast Marathon

1 June, 2015

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While we’d all love to think that our best race is still ahead of us,  for most runners there’s a race or a couple of races that already stand out as particularly memorable. Not necessarily the fastest you’ve ever run, though it might be. Not necessarily a race that you won, though it might be.

What it tends to be, is a race that was deeply satisfying because you achieved what you were hoping to…or surpassed the big hairy audacious goal that you’d set yourself. They’re the kind of races where you sit back later in the day and think, “I may run faster one day but, on this day, in the shape I was in, that’s the best I could have possibly done…my best race so far”. That’s a great feeling. 

It’s a sad thing if we can’t enjoy what we’ve already accomplished or are so driven by the pursuit of the goals we have ahead that we miss the opportunity to say ‘that one? that one was really good’.

These are the stories of a bunch of different runners from BT RunClub and their best races so far.

We hope these stories will inspire you as you chase your ‘best race so far’.

Here’s to the best races ahead…and running the race marked out before us.

——

JUNE:
DANNY GROSSMAN AND THE 2014 GOLD COAST MARATHON

I’ve followed this series of articles with interest, and each of the previous contributors has given me more than a few goosebumps, reading about their fantastic achievements.  Us runners love a good yarn about the hard yards we’ve churned out, for whatever reasons we may have.  I’m afraid my choice for ‘my best race so far’ isn’t very original, but I just couldn’t look past the 2014 Gold Coast Marathon.

Now, I’m no athlete.  My own mother describes me as ‘not the best, physically’ (thanks, mum).  In school, I was much better in the classroom than the sports field, and through my twenties, I was much more interested in racing to the pub rather than racing round a track.  But after the twenties, comes the thirties. Hangovers become much less tolerable, and concepts of health and fitness creep into the psyche.  5-a-side soccer had become increasingly difficult to organise since I relocated from Scotland to Australia, and I wasn’t really enjoying the feelings of frustration associated with my performances on the soccer field.  Running seemed to be the most efficient way of achieving my thirty minutes of ‘moderate exertion’, and didn’t take much organisation, so out I would plod, on three or four occasions per week.  I felt better for doing the regular exercise, but the same old routine grew tired after a few months.  A google search provided me with BT RunClub, and that was a massive stroke of luck.  Being around a thoroughly inspiring bunch of runners of all abilities, I found myself achieving distances that I would have previously considered impossible, and I even got a bit quicker.

Fast forward about three years, and I find myself lining up to run my third marathon.  I’m in the Gold Coast, and enjoying the company of runners from both BT Run Club, and my current Melbourne training group, the Crosbie Crew.  My first marathon (Perth, City to Surf) was constructed on a foundation of equal parts naivety and ignorance, but ended in a respectable debut time of 3:19.  The last 10km were horrible.  My second marathon (Melbourne) was supposed to be much better, with a carefully plotted preparation, but was largely undone by two-three weeks of illness at peak training.  I still managed an improvement, finishing in 3:13.  Again, the last 10km were horrible.

This time, in the Gold Coast, I’m starting with a really solid block of injury-free, illness-free training under my belt, a healthy respect for the distance, a small amount of experience to draw upon, and a well developed fear about the last 10km.

Throughout the training period I had calculated, recalculated and adjusted my plans for pacing numerous times.  The initial plan had been to break 3:10, which is what I had hoped to achieve in Melbourne, but failed.  Training had gone better than expected, however, so I had a new ‘A’ target of 3:05, with a ‘B’ target of 3:10 as an acceptable outcome.  Training had been fun, with a cracking band of running buddies; most of them targeting a sub-3 hour marathon for the first time.  I considered myself to be the weakest runner in the group, but just about good enough to knock out similar paces on the training sessions.  When some of the guys suggested that I target a sub-3 hour marathon, too, I took it with a pinch of salt.  A bit of generous encouragement, but not particularly realistic given my previous results.

It must have been only a week or two before the marathon when a couple of the more experienced coaches in the group had a quiet word in my ear, suggesting that a sub-3 hour marathon could be achievable for me, if I had a good day out there.  Dilemma.  A sub-3 hour marathon was my ‘holy grail’ of running achievements.  This was a fast, flat course.  My training had gone well.  People were telling me I could run a sub-3 marathon.  I recalculated, but still couldn’t quite see how it would all translate into that sort of result.  And, did I mention, I was quite scared of the last 10km?  To go for the ‘holy grail’, I’d be taking a risk.  What if I fell apart and ended up with another disappointment?  Was I being too greedy in considering it?

I resolved to make a late decision.  Luckily, I travelled well, ate well, slept well and felt decent on the start line.  And, so, it was on the start line that I entered myself into the team of Crosbie Crew runners attempting to run their first sub-3 hour marathon.  At least this way, I’d have some company – for as long as I could hang on.

We are a team of six, and the first half of the marathon goes smoothly, taking turns to lead, holding a consistent pace, feeling comfortable and cruising through the half marathon mark in around 1:29.  If I had any chance of a sub-3 result, it would have to be 2:59; I couldn’t hope for anything quicker, so I had to be disciplined, and luckily the guys are being smart about it, too.

Only one of us has surged ahead at this point.  He is by far the best of us six, and he makes a good decision to go hard with a sensational result to show for it, in the end.  That should leave five of us, but a glance over both shoulders just after the halfway point, and I can only see three others.  We’ve lost one.  Just a bad day at the office, and this one won’t get what he deserves today.  I’m now even more acutely aware that things can go wrong anytime, so I resolve to hold my focus and keep my discipline.  We slip past 25, 26, 27km and I’m doing it; still on target.  Another one of us is hurting now, and he takes to asking every marathoner that gets close if they’re carrying any nurofen.  No luck on this front, but his sore hip remains manageable and by the time we slip past 30km, he and one other have put maybe 100m between me and the final member of our group.  This gap expands over the next few kilometres as these two nail their sub-3 targets with a couple of minutes to spare.

Having started with five others, I find myself with just one for company as we approach the business end of the marathon.  My beloved last 10km; here we go.

The level of effort to maintain the pace starts to increase exponentially from about 33km and by 35km and I just can’t hold it.  Although I’ve slowed, my final running partner has slowed even more.  He drifts behind me and we each face our final 7km on our own.  I’m pushing harder and harder, and going slower and slower, approaching 4:30/ km.  The realisation comes that the sub-3 marathon isn’t happening today, and I make my peace with a sub-3:05 result, consoling myself: it’s still a massive PB.

6km to go.  Hmm, only six.  Not that far.  I’ve trained hard and smart for the past four months, and run well for 34 out of the first 36 kilometres in this race.  So I resolve to adjust the attitude.  My head is just about straight enough to calculate that improving my pace to back under 4:20/ km will be enough for a sub-3 result. With my head functioning better than my legs, I decide that my head will be what gets me my result today, and the legs will just have to take whatever the brain dishes out.  I use a mantra: ‘you can and you will, you can and you will, you can and you will’.  With this, my head exerts its authority and the next kilometre is done in 4:19.  Five to go, one at a time, you can and you will.

The remaining 5km constitutes the hardest physical challenge I’ve ever encountered, but my mantra draws out just enough momentum to hang on by the skin of my teeth.  There’s no room left in my mind for any calculations, and I really don’t know whether I’ll make it until I enter the finishing chute.  The clock ticks over 2:59, and I muster a fist pump before slipping over the line in 2:59:30.

The moment was all the more special for having coaches, Simon from BT RunClub and Tim from the Crosbie Crew, congratulate me at the finish line.  Never have I felt so exhausted or so emotional after a run.

Four of us band of six achieved our first sub-3 hour marathons that day, and I’m happy to report that the other two achieved it at their next effort.  Couldn’t have done it without you, guys.

Danny G

 

MY BEST RACE SO FAR: May – Rob Bradsell and the 2011 Boston Marathon

MY BEST RACE SO FAR: May – Rob Bradsell and the 2011 Boston Marathon

11 May, 2015

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While we’d all love to think that our best race is still ahead of us,  for most runners there’s a race or a couple of races that already stand out as particularly memorable. Not necessarily the fastest you’ve ever run, though it might be. Not necessarily a race that you won, though it might be.

What it tends to be, is a race that was deeply satisfying because you achieved what you were hoping to…or surpassed the big hairy audacious goal that you’d set yourself. They’re the kind of races where you sit back later in the day and think, “I may run faster one day but, on this day, in the shape I was in, that’s the best I could have possibly done…my best race so far”. That’s a great feeling. 

It’s a sad thing if we can’t enjoy what we’ve already accomplished or are so driven by the pursuit of the goals we have ahead that we miss the opportunity to say ‘that one? that one was really good’.

These are the stories of a bunch of different runners from BT RunClub and their best races so far.

We hope these stories will inspire you as you chase your ‘best race so far’.

Here’s to the best races ahead…and running the race marked out before us.

——

MAY:
ROB BRADSELL AND THE 2012 BOSTON MARATHON

Before I get to my best race, a bit of a background on why running means so much to me and why the marathon is my favourite distance.

Dad and I used to race each other daily when I was between 8 and 11 years old over our marathon distance (which at the time ended up being around 1300m) on an undulating course. We used to do it in just over 5 minutes.

We also watched with great delight as Rob De Castella ran down the two Tanzanians at the 1982 Brisbane Commonwealth Games marathon.

Fast forward to 2004, and not a lot of running had been done in some time. Unfortunately, Dad was diagnosed with an aggressive type of cancer and I started running to help cope with that. I entered a couple of fun runs and did reasonably well and would tell him how I’d gone – he would smile and say ‘well done’. Dad wasn’t able to survive the cancer, but during that time he bought me a marathon book (which Mum had forgotten about and gave to me after I had run my first marathon). Running became a passion and something I’ll always share with Dad and the marathon became my distance of choice.

So, with that as a preamble, on to my best race so far: The 2011 Boston Marathon.

I was lucky enough (based on previous times) to end up in Corral 1 which was just behind the elites and so decided to train in earnest and give it my best shot.  The aim was to try and go under 2.48.47 as that is the magical 4 min km mark (an average of 4min/km for the distance).

Training was tough through the summer months and I churned out some 150km weeks, mostly on my own with a couple of long runs up to 3 hours. I suffered some shin pain which meant a couple of the longer runs had to be substituted for 3 hours on the exercise bike which isn’t fun, believe me, despite watching my favourite movies. The preparation had been good in general and the last week included a few runs in Central Park, one which was particularly memorable. It was a bitterly cold morning and I was the only idiot out there with no beanie or gloves!

I was jumping out of my skin come Marathon day after carbo loading for a couple of days. The only concern were the sore shins.

The Boston Marathon is run on Patriots’ Day: a public holiday in Boston and the public, who are very knowledgeable of marathons, come out in their thousands. Runners line up in Boston Common at 6am and catch the yellow buses to Hopkinton and then wait around for about 3 hours before the race begins. There are plenty of loos, food etc and it is extremely well organised.

The long walk is done to the starting line and being at the front was pretty awesome as I had an uninterrupted view of the elites making their way down the path to the starting line. Ryan Hall was high fiving a whole lot of people and there was was generous clapping and shouting out all ’round.

We started, and I was wearing my beanie and gloves as it was still cold at this point.  My shins ached for the first 3km downhill but I managed to get a reasonable start and noticed after running for about 5km I was feeling warm and sweating a bit, so discarded both beanie and gloves. I had a drink at about the 5 mile mark and concentrated on doing around a 3:55 per km as I wanted to get a little time in the bank for later on, which I was able to do. The left hammy, which is always a bit dodgy, was sore around this time but luckily stayed the same for the rest of the race.

I just continued churning out the kilometres as planned and before I knew it we were at Wellesley College with the screaming and kissing girls.  I managed to go through the half in a small Half Marathon PB and was happy that I was on track for what I was after.

The hills of Newton came along and I had another drink and a couple of snakes. The plan was to maintain an even effort and make sure that I didn’t lose too much of the time banked away, which I was able to do. I was passing quite a few people and the odd one was passing me. I did some quick calcs in my head at the 30k mark and figured if I could do 4:06 for the rest of the race, then a high 2:48 would be achieved.

There wasn’t so much fanfare at the top of Heatbreak Hill but I figured we’d reached the top based on the kilometre on the Garmin and the fact that we’d started going downhill.

The calves started getting sore around the 36 km mark but I kept telling myself that it wasn’t far to go and I was on track. It did the trick as the pace stayed steady and I kept passing people, whilst a couple passed me.

Not too much further to go and I turned the corner onto the little uphill bit that you have to negotiate before turning into Boylston and heading for the finish line.  I was very happy to have my name called out, raised the fist and yelled as I passed the line in 2.48.04. A bit of a shame I couldn’t go 5 seconds faster as I would have had a 2:47, but it was a big PB for me!

Reflecting on all of this, I’m so glad that Dad and I shared those moments growing up and running is something I’ll always cherish with him. Hopefully I still have a few decent marathons ahead of me.

 

MY BEST RACE SO FAR: April – Gillian Power and the 2011 City to Surf Marathon

MY BEST RACE SO FAR: April – Gillian Power and the 2011 City to Surf Marathon

13 April, 2015

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While we’d all love to think that our best race is still ahead of us,  for most runners there’s a race or a couple of races that already stand out as particularly memorable. Not necessarily the fastest you’ve ever run, though it might be. Not necessarily a race that you won, though it might be.

What it tends to be, is a race that was deeply satisfying because you achieved what you were hoping to…or surpassed the big hairy audacious goal that you’d set yourself. They’re the kind of races where you sit back later in the day and think, “I may run faster one day but, on this day, in the shape I was in, that’s the best I could have possibly done…my best race so far”. That’s a great feeling. 

It’s a sad thing if we can’t enjoy what we’ve already accomplished or are so driven by the pursuit of the goals we have ahead that we miss the opportunity to say ‘that one? that one was really good’.

These are the stories of a bunch of different runners from BT RunClub and their best races so far.

We hope these stories will inspire you as you chase your ‘best race so far’.

Here’s to the best races ahead…and running the race marked out before us.

——

APRIL:
GILLIAN POWER AND THE 2011 CITY TO SURF MARATHON

My best race is not my fastest. It’s not the one one for which I worked the hardest. It’s not the one that got me the most likes on Strava. It’s the one that saved me. Saved me from myself and the future I was creating.

My late teens and 20s are mostly a blur. Week long benders, dangerous situations and throwing my life away. Without getting too “Scar Tissue”, let’s just say I was a mess. Something had to change.

My master plan was to rekindle my love for sports. Growing up, I loved to be active and played every sport available to me. I was your classic tomboy who had to be bribed to wear their communion dress. Unfortunately I stopped taking part in my late teens, but the foundation was there, I just needed to tap into it again.

When Fran and I moved to Perth, I decided it was the perfect opportunity to reinvent myself. We knew no one, which was difficult… but it also meant that no one knew my ‘story’. I saw an advert for a women’s triathlon and decided I would enter it – a goal to work towards. Growing up, I loved to swim; obviously I didn’t need to train for that portion! Same with the bike. The run, though, was a different kettle of fish. I was never a runner and knew I couldn’t half-ass that leg.

It was 3km, so I decided I would learn to run 5km as a buffer. I’m still not sure of the logic behind that one, but it made sense at the time. Over the next three months, I eventually got there. I never got that runner’s high people speak about. Each run was a struggle but I got to 5km. 

Along the way I could sense the old Gillian creeping back; I loved the feeling of training for something.

Triathlon day arrived. I finished it and ran the whole 3km and it was settled. I was back! 

What next? The following year I did City to Surf – the 12km edition. It was my first running race and it was awful. I didn’t train and it made dust of me. Yet it inspired me to think ‘what next?’. I had run 3km and 12km at this stage so the next logical step was a marathon. Right?

My decision was based on two things: first, pure ignorance – I had no clue what I was getting myself into; second, it would be the ultimate way for me to show to myself how I had changed. Marathoners were ‘real runners’. With my one triathlon and one running race, I felt I wasn’t. This would be my ‘grand entry’ into the sport.
First job, find a program. The C2S had a 16-week program. It was still February which meant I didn’t have to do any running until May. Sweet! Marathon training was good so far. First day of the program came along and I opened it up for the first time. It looked like it was in code. I understood the recovery run and long run. In between though, were all these sessions with funny acronyms and numbers in brackets. I didn’t understand any of them so I did the logical thing: I ignored them and decided to just run the number in the bracket. After all, how different can it be?
Each week had a new achievement. Running two days in a row, BOOM! Running 14km, BOOM!
I eventually got to the apex of the program, the 32km long run. It was hard. It was lashing rain, I hit the wall on the South Perth foreshore and started to worry about the race. Reading up on ‘hitting the wall” afterwards I learned about gels and fuelling a run. I bought some gels and started to feel like a pro. 
On the eve of Race Day, I couldn’t have been more nervous, but I felt prepared. Ignorance is bliss. I had completed at least 50% of the program, I had spent a whole afternoon creating a playlist, I had bought some gels. Bring it!
Fran dropped me off in the dark and promised to be there at the finish line. ‘What time do you think I should get there?’ I didn’t know what to answer. How would I know that? What struck me at the start line was the mix of shapes and sizes. I thought I would look like an imposter and stand out so obviously as ‘not a runner’. But no one seemed to be paying any attention to me. The announcement came for 10 minutes to go. Go time! I lined up and next thing I knew I was running…
 
The first 10kms were fine. I had read not to go out too fast so I focused on that. Some might say I still focus a bit too much on that. 😉
I can’t remember each kilometre in the race, but I remember loving it. I was doing this, I was running a marathon. The girl who was on track to ruin her life was running a marathon. This elation seemed to mask the pain.  
 
I starting running with a man at about the 15km mark. He started talking to me. I pulled out one earbud, the classic “I don’t want to chat” gesture. After a few minutes it became evident we were running at the same pace and he was up for conversation. I pulled both my earbuds out and he asked me what time I was aiming for. ‘I don’t know, I just want to finish’. He couldn’t fathom that, you have to pick a time! This was his third attempt at going ‘sub 4’. I didn’t know what that was so I just nodded and smiled. He said he was tracking his cadence and pace (whatever those two things are, I thought) and was on track for it. As I was running along with him, I was too. Great! Still don’t know what you are talking about, it but sounds exciting! 
 
We stayed together through the park. He liked to talk and it was good to have the distraction on the hills. Through my training I had mapped out long runs through the park; I didn’t know Perth and it was easy to create loops of different distances in Kings Park.  So without planning it, I had trained on hills. This paid off in the park and I don’t remember it being as woeful as it can be. I was most likely barely running also! I started to pull away from my companion on the last hill and he shouted “go sub 4!”. Heh?
 
In the City to Surf Marathon, you exit the park at 32km and start heading for home. For anyone who’s run a marathon, there is no way to describe how long the final 10km feels. I started to get really tired and my legs were sore. Yet it never crossed my mind that I wouldn’t finish. I just wanted to get through each kilometre.
7km to go… 6km to go… Wow, I am doing this! I am running a marathon. I started talking to people near me – trying to distract myself. It helped. There was a great sense that ‘we’re all in this together’. Something I still love about marathons.  
 
At 38km, I stopped to use the bathroom. I wasn’t even thinking about time and I needed to go, so why wouldn’t I stop with 4km to go?! Quick stop and I’ll be on my way. Yeah, that didn’t happen. I reckon it took me 3 minutes to get up off the seat – my quads seized up so much! A valuable lesson learned: don’t sit down while running a marathon!
 
I was on my way again and now it was 3km, 2km to go. A man went by me and started shouting “come on sub 4, sub 4, you can do it”. I was really going to have to find out why everyone talks about sub 4 all the time!
I rounded the corner and could see the finish line and Fran jumping up and down. Delighted for me and a little bit in shock I was there in one piece. That last stretch felt like another 10km. I crossed the finish line and that was it! A lady put a medal around my neck and congratulated me on being a marathoner. I fought back tears and went to find Fran. 
First marathon, complete. 4:03.
 
Running for me has changed since that race. I figured out why everyone was so focused on sub 4. I figured out what those weird codes were in programs, thanks to Simon.  I joined a club that has introduced me to amazing people and pushed me to run what I would never have thought possible when I wanted to change. 
 
But that race changed everything. It brought me back to life and it showed me I could rewrite my story. I was a runner. I know now we all are runners, just a different stages of the journey. But I needed this race to let myself believe it. 

MY BEST RACE SO FAR: March – Simon Elliott and the PSA Inters Under 16, Division One 1500m

MY BEST RACE SO FAR: March – Simon Elliott and the PSA Inters Under 16, Division One 1500m

29 March, 2015

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While we’d all love to think that our best race is still ahead of us,  for most runners there’s a race or a couple of races that already stand out as particularly memorable. Not necessarily the fastest you’ve ever run, though it might be. Not necessarily a race that you won, though it might be.

What it tends to be, is a race that was deeply satisfying because you achieved what you were hoping to…or surpassed the big hairy audacious goal that you’d set yourself. They’re the kind of races where you sit back later in the day and think, “I may run faster one day but, on this day, in the shape I was in, that’s the best I could have possibly done…my best race so far”. That’s a great feeling. 

It’s a sad thing if we can’t enjoy what we’ve already accomplished or are so driven by the pursuit of the goals we have ahead that we miss the opportunity to say ‘that one? that one was really good’.

These are the stories of a bunch of different runners from BT RunClub and their best races so far.

We hope these stories will inspire you as you chase your ‘best race so far’.

Here’s to the best races ahead…and running the race marked out before us.

———————

MARCH:
SIMON ELLIOTT AND THE 1983 PSA INTERS, DIVISION ONE 1500m

Before we get to the race, some backstory.

My running journey began a while back. I’d often run laps around the oval at lunchtime when I was in primary school. Maybe not as often as I choose to remember but, like Don Bradman with a golf ball and a water tank, it’s been the genesis of my personal running folklore.

I was a cricket and hockey player. Somewhere along the line, I decided I also wanted to be fitter than most. Not a thought I shared with others, and not objectively measurable, but for an 11-year-old, it was a resolve all the same.

Running was the way you got fit for hockey and cricket, not an end in itself. What made sense to this 11-year-old though, was that running was a good road to fitness. That, and a whole bunch of sit ups.

A few years down the track, I was in year nine at Wesley. Still playing cricket and hockey. Like most private schools, ours had an honours system: reach a particular level in your chosen sport or activity and you were awarded an emblem, excel in that area in a broader context and you received colours. These honours were highly sought as they decorated your blazer. My brother- in-law, a former school captain, had a fruit salad of them. I wanted some too.

I remember chatting with him one time about what I could do to get an emblem (or more emblems). He said I should try middle distance running. Sprinting and long distance running, he argued, required natural ability, but with middle-distance running at a schoolboy level, you could get by on guts and determination. I resolved that I could bring some of that to the table, so I strapped on some shoes and started to get busy.

My first runs – out and backs over Mt Henry Bridge from our home in Booragoon – were in my sister’s Puma Argentinas. Mum didn’t want to rush out and spend money on more sporting equipment if I wasn’t going to stick at it. A couple of weeks of running in super-sized shoes and she relented, buying me a shiny pair of La Coq Sportif running shoes (I just searched Google images in vain. Nothing). I was off and running.

In Year 9, I ran the 800m/1500m double at the PSA Inters (this little schoolboy’s version of the Olympics). I didn’t come last, but I had plenty of work to do. As best I knew how (which was generally just running as fast as I could every time I ran), I got to work.

Cricket and hockey were still my preferred sports but there was now a new contender on the block and legends like Sebastian Coe, Steve Ovett, Said Aouita and Rob do Castella just put fuel on the new fire.

I’d started building my little house of endurance and, by the time the Annual Wesley Bridges Fun Run rolled along, I manage to comfortably slip under 34 minutes (9.6km). I knew I was getting stronger.

It’s probably the case at most schools, but for the house athletics carnival you’re sort of on your own. You’re the one who gets you to the line. But if you’re not able to win or place that one, there’s no tomorrow, so you’d better be in some sort of shape.

I manage to clear the first hurdle: winning the 800/1500m double. I can’t quite remember how I went in the long jump but I’ve still got the book that tells me I ran 2:11 and 4:35 for the other two.

Then it got serious.

It was around this time I discovered what sort of training I thrived on: hard stuff. Gut-busting work. I got lucky with two coaches who trained the legs off me, and two Year 12 boys who were a little peeved that a Year 10 rounded out their intervals trio. I remember throwing up more than once after intervals and needing Mum’s help to get to the car for the lift home more often that that.

The difference between a 15-year-old body and a 46-year-old one? Plenty. But among them, you can trash the 15-year-old version with intervals on intervals to within an inch of its life and, so long as it doesn’t break, it’s just gets stronger.

The Quads of 1983 were held at Guildford Grammar School. When the day arrived, I was feeling strong, though on the verge of throwing up with nerves. I wasn’t confident of a win but I also knew that my main competition the following week was going to come from the three schools that weren’t there (Hale, Trinity and Aquinas). To be in with a shot of placing at the Big Show – as I was now prepared to dream – I had to go close to winning this one.

I don’t remember much of the 1500m race other than the feeling of having wrung every last ounce of energy from my body as I kicked from 300 m out and won in 4:31. I was elated. I’d won the quads, smashed my PB by four seconds, and run every last breath out of my body.

The week before the Inters at a PSA school is a pretty big deal. There’s a huge sense of anticipation and excitement and, if you’re running, it’s a pretty nerve wracking ordeal. Farewell assemblies, a parade of the athletes, speeches from the Athletics’ Captain and coaches, and team meetings all formed part of the hype.

I vividly remember the head coach standing in front of our team and declaring that we’d all worked hard and, while we didn’t have a realistic chance of winning the whole thing, there were some events that we knew we were going to win. Then he reeled off those events.

“We know we’ll win the Open Division One 100 metres
We know we’ll win the Under 17 Division One Long Jump…
We know we’ll win the Under 16 Division One 1500m… 
We know we’ll win the…”

I’m not sure what event he named last, but somewhere in the next event he was about to ‘own’, I realised that he’d just named my event… Me.

I’d never carried the weight of expectation for a sporting event, but I certainly did now. I was all for the big psyche-up back then and if I needed any more fuel for race preparation than watching Chariots of Fire, there it was.

You can be crushed by the sort of weight as a kid but I remember thinking: I’m going to own it. If Mr Holtzman thinks I can win, perhaps I can. After all, Australia II had won the America’s Cup just three weeks earlier. Anything was possible.

The 79th Annual Athletic Meeting of the Public Schools Association remains the biggest event I can remember running. While it might be small fry to running state championships, national championships, and big overseas events, I can’t remember another event with the gravity the Inters had for me.

A friend recently gave me the program. Perry Lakes, Saturday 22 October, 1983. 4:12 PM, Lane Two (as usual, one ‘t’ missing from my surname and one less middle name than I now have). Makes me feel a bit sick just thinking about it again.

Steve Prefontaine once said, “A lot of people run a race to see who is the fastest. I run to see who has the most guts, who can punish himself into an exhausting pace, and then at the end, punish himself even more”.

I wouldn’t have had a clue who Pre was at that point. I didn’t rate my ability as a runner, but I did have guts and I was up for seeing how far that they might get me.

The gun fired and within 150 m it was quickly a race in two: Burton of Hale, Elliot(t) of Wesley.

The guy from Guildford who I’d slugged it out with a week earlier was nowhere to be seen.

Like most late afternoons at Perry Lakes, there was a strong sea-breeze to hit you around the top of the back straight and buffet you all the way home.

The 1500m is 3 3/4 laps of the track. Long enough to find you out, short enough to demand speed. I heard “46, 47, 48…” called out as we went through the 300m. I knew we’d gone out strong.

The next lap played out much the same. Jack Burton would surge hard, I’d try and get back on his shoulder and, less often, have a crack at the lead. Every time I did, he’d surge again.

The crowd of around 10,000 seemed to get louder with each lap. Who doesn’t like to see two 15-year-olds beat themselves to a pulp?

With 800 m to go all I could tell was that Jack wasn’t getting any weaker and my support crew down the back straight weren’t getting any quieter. Mum and Dad were likely having their own troubles breathing by this point. My legs though… My legs were getting fed with a diet that was increasingly high on lactic acid and low on oxygen.

Down the home straight for the penultimate time and the noise was loud. I was just in a cave of pain for two.

As unlikely as it seemed, I just needed to hang on.

Schools block together en masse at the Inters. This year ’round, Wesley was perched over the finish line and as I heard the bell ring out for the last lap, there was a roar from the Wesley boys to go with it.

Down the back straight one last time and little changed. Jack surged to take another 5 meter lead, I tried to hang on. I was told later that, by this point, the third runner was over 150m adrift. I remember a momentary thought with 200m to go: “Second would be brilliant. Second would be more than you were dreaming off. Second would…”.

The thought was hijacked by a simple act. Jack Burton dropped his arms to his side to set himself for one last big tilt.

I tell Bands of Sisters all the time these days that dropping your arms is a great way to relax and recalibrate but, with 170m to go and a 10m lead, it meant one thing to me: Jack was tiring.

If there were any guts left in the tank, it was time to produce them.

A hard kick off the home straight took me near to his shoulder. He surged again, but it didn’t make much of a dent. We were both running full tilt for the finish line. The last 70 m was just a mix of agony, lactic acid and recruiting every last fibre of energy I had left left in me.

I was no longer on his shoulder, we were side by side and metres from the finish. Neither of us could have given any more. One last big drive and we crossed the line. Me into my best mate’s arms who was waiting on the finish line, Jack into the arms of his teammates.

I didn’t know who’d won. Maybe me. Maybe him. The roar had reached a crescendo but now it was all about, “who won?”

I looked at the stands and there were some shrugging of the shoulders. They didn’t know. My teammates and coach were beside themselves with excitement, Mum and Dad were crying, but that was about the performance as much as the result. Besides, they were front on – they had no idea.

Jack and I shook hands. I’d never met him before and I haven’t since, but we certainly shared something pretty special that afternoon.

We didn’t have too long to wait. As the noise died down, the announcer came over the public address system:

“The results of the Under 16, First division 1500 m.
In a time of four minutes, 18.8 seconds…

A dead heat between S Elliott of Wesley and J Burton of Hale”

The crowd roared again.

I was overwhelmed, I’d just won the Inters and taken 13 (!) seconds off the time that one week earlier seemed unsurpassable!

There’s no doubt it was my best race so far in 1983, and still one of the most memorable 32 years later.

———

There were a number of postscripts from the race…

Given the ‘guts and determination’ comment by my brother-in-law, the one paragraph description of the race in the Sunday Times the following day was a succinct affirmation of his original encouragement:

“For sheer guts and determination,
the Under 16 1500 m provided the
thrills of the day as Elliott of Wesley
and Burton of Hale fell across the line together.”

I got an emblem… and colours… on my school blazer!

The journalist who wrote the article in the Sunday Times, Gary Aitken, became my coach once I left Wesley.

It was the race that left me wondering, “Maybe I could have some future in this caper”.

And there was one last thought that I’ve pondered a couple of times since: if it was a dead heat, why weren’t the names announced in alphabetical order…

MY BEST RACE SO FAR: February – Stephen McAlpine and the Perth 32k

MY BEST RACE SO FAR: February – Stephen McAlpine and the Perth 32k

2 February, 2015

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While we’d all love to think that our best race is still ahead of us,  for most runners there’s a race or a couple of races that already stand out as particularly memorable. Not necessarily the fastest you’ve ever run, though it might be. Not necessarily a race that you won, though it might be.

What it tends to be, is a race that was deeply satisfying because you achieved what you were hoping to…or surpassed the big hairy audacious goal that you’d set yourself. They’re the kind of races where you sit back later in the day and think, “I may run faster one day but, on this day, in the shape I was in, that’s the best I could have possibly done…my best race so far”. That’s a great feeling. 

It’s a sad thing if we can’t enjoy what we’ve already accomplished or are so driven by the pursuit of the goals we have ahead that we miss the opportunity to say ‘that one? that one was really good’.

These are the stories of a bunch of different runners from BT RunClub and their best races so far.

We hope these stories will inspire you as you chase your ‘best race so far’.

Here’s to the best races ahead…and running the race marked out before us.

———————

FEBRUARY:
STEPHEN McALPINE AND THE 2014 PERTH 32K
My Lake Wendouree”

Steve Moneghetti claims his best race was a 16:10 effort in the six kilometre Lap of the Lake 23 years ago, a picturesque circuit around Lake Wendouree, near Mona’s home town of Ballarat.

Lake Where-douree? Big call for a bloke with two Commonwealth Games marathon golds. What about Berlin? What about Tokyo?  What about his record-breaking Sydney City to Surf? Nope, Lake Wendouree.

Wendouree is thought to mean “go away” in the local indigenous dialect, because that’s what the aboriginal lady said to the early settler who enquired as to the lake’s name.  And in a case of lost in translation, runners have being going around Lake Wendouree ever since.

Last May’s Perth 32km was my Lake Wendouree.  A mere reference on a running map.  Not even a stop over. 156 runners, prepping but not peaked. The real destinations were Perth Marathon, or Gold Coast, or City to Surf, perhaps all three. The 32km is little fanfare, no headlines, and a cup of Gatorade at the finish.

Gold Coast (GC) was my goal. Nine weeks in my long runs were coming together nicely in.  This was the test. A practice race halfway through my laminated, fridge-magneted  programme. Good shape, but not great. Nervous, but not excited.  Great and excited were still nine weeks off.

It was a perfect morning.  Cool, cloudy and calm.  The start from the WA Marathon Club rooms was almost incidental, quiet and orderly, save for the clatter and early breathing.  It practically screamed out “negative split”.  And that was my aim: 4:20 per km for the first half and see if could bring it down in the second.

I watched as the rabbits bolted, including the BTRC trio of Pete, Rob and Jarrad.  Grant was off too, with Kelly somewhere behind us.   Six of us in a BTRC running shirt, a nice little touch.  By the time we were crossing the bridge down in East Perth we were still mixing it up.  I had a chat with a young woman looking to do 4:45s.  We compared notes, before I almost apologetically had to pull away.

Six down, and I’d gotten into an easy 4:15-4:20 rhythm.  Comfortable even. Not a lot of runners around me, with two faster groups well up front.  Still, I was enjoying the view, which had to mean I was going well. I’d done this route as a training run a few times, but I was noticing landmarks I’d never seen before.

I  glided; first over the Causeway, then under and over The Narrows, before rounding on to Mounts Bay Road. It felt surprisingly easy. Metronomic even.  At the Old Brewery I pulled up and passed Jon, an excellent runner whom I would never pass. We chatted. He’d been ill for six months, had no expectations, and was just looking to finish.  He did, just, I found out later, but in a fair bit of pain. Not sure I am that runner yet.

The river was giving nothing away. Flat and neutral grey, it was my constant companion out and back, simply swapping shoulders at the turn. I consider myself an in-betweener.  Not seriously fast, and not achingly slow. Often I find myself alone in races.  I resisted the urge to catch the groups in front.  I was running my race. If someone else wanted theirs to mirror mine, so be it, I wasn’t for changing.

Suddenly, at the 18km mark it got busy. The Nedlands turn-around. The fast blokes were on the way back, led by the magnificent Busi.  He flew past me; nostrils flared, long legs taking impossible strides,  determination and sheer pace – the true Italian Stallion.  Others followed in his jet-stream, but by morning’s end it was Busi first, damp, grey daylight second.  Exhilarating stuff.  A few other pacey youngsters, then smiles and thumbs up in turn from Pete, Rob and Jarrad; all running on target.  A shout of encouragement from my ParkRun friend Tony who was tacking the 32 onto his marathon distance for the day, and suddenly I was at the top of the road, turning right.

Back up past the university on to Mounts Bay Road again and suddenly the marker said 23.  The home stretch.  And that’s when I started to pass people.  Not the odd one or two, but groups.  Twos and threes.  I did my quickest kilometres, with a few in a row under 4:10. Watch it.  Still a way to go, don’t want to burn out. I was picking runners off all the way over The Narrows, back down under the bridge and into familiar South Perth territory.  Sweetest of all, I gobbled up one of those distant packs and was still feeling good.

I had a fun little struggle with a big unit called Sasha for the final few ks, before he pulled away by twenty metres or so.  But we passed a few more together in the process.  By the 30 sign I knew I was home, but I also knew I was about done.  I remember wondering, Could I do ten more?  Maybe not this week. Maybe not rounding off a 100km week as I was now doing.  But I didn’t need to do ten more. This was halfway remember.  I had paced this perfectly and as I picked my way to the clubhouse finish past the Sunday walkers I was smiling.  A thumbs up for a photo, and I was back where I’d started, 2:17:37 ago. No stagger onto the grass, no keeling over, just a minute or so to catch my breath and then more smiles, more photos with the lads.

A WAMC member came through a minute or so later, coming over to congratulate me on passing him because he never gets passed on that home stretch. That was as good as gold for me.

GC never happened.  Three weeks later an ITB injury put me out for four frustrating months.  It became a vicarious experience as I urged my wife Jill to her first ever half, and Jarrad to a sub-three marathon.

But even if I had run it,  even if I had exceeded my expectations, even if injury had never struck me down, my personal Lake Wendouree would still take some beating.  Not because of the event profile or even because of my pace, or the negative split, but because something clicked. Something came together, mind, body and spirit, that, even if it is not the essence of running, feels like it should be.  And I like to think that Mona would, for this one time, be with me on the same page at the end of a race.

 

MY BEST RACE SO FAR: January – Jarrad Brown and the 2014 Gold Coast Marathon

MY BEST RACE SO FAR: January – Jarrad Brown and the 2014 Gold Coast Marathon

15 January, 2015

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While we’d all love to think that our best race is still ahead of us, for most runners there’s a race or a couple of races that already stand out as particularly memorable. Not necessarily the fastest you’ve ever run, though it might be. Not necessarily a race that you won, though it might be.

What it tends to be, is a race that was deeply satisfying because you achieved what you were hoping to…or surpassed the big hairy audacious goal that you’d set yourself. They’re the kind of races where you sit back later in the day and think, “I may run faster one day but, on this day, in the shape I was in, that’s the best I could have possibly done…my best race so far”. That’s a great feeling. 

It’s a sad thing if we can’t enjoy what we’ve already accomplished or are so driven by the pursuit of the goals we have ahead that we miss the opportunity to say ‘that one? that one was really good’.

These are the stories of a bunch of different runners from BT RunClub and their best races so far.

We hope these stories will inspire you as you chase your ‘best race so far’.

Here’s to the best races ahead…and running the race marked out before us.

———————

JANUARY:
JARRAD BROWN AND THE 2014 GOLD COAST MARATHON

We started talking about the 2014 Gold Coast Marathon not far from the finish line of the 2013 Melbourne Marathon.

The summer of 2013/14 rolled around and I was dealing with recovering from Melbourne while trying to get in some meaningful runs. One of the first runs of 2014 I can remember was a 13 kilometre run in Esperance. My hamstring was pulling my glute and causing all sorts of pain as the hot sun beat down and I ran along the rolling hills next to the cool blue ocean. Idyllic location, non-idyllic state of recovery. At that point, a marathon within the next 7 months looked like a long way off.

2013 was a big year for my running. I wasn’t sure how I was going to back it up in 2014. A sub-3 hour marathon was hard to imagine but not impossible. After all, it was only 8 minutes off Melbourne and this time around I had a pretty good idea of what it was going to take to achieve it. A lot of hard work. Achieving a sub-3 hour would represent where running has taken me: from someone who didn’t run three years earlier, to running a sub-3 in 2014. It was the makings of a great storyline…if it happened!

It has been a great adventure discovering what I am capable of both physically and mentally. It was going to take a lot of physical training and mental adjustment to believe that I was capable of such a feat.

Like any big target race there was a whole lot of preparation that went on before the gun sounded. Long runs, long intervals, tempo runs, shifts, core routines, recovery rides, recovery swims, good eating, and some good racing results to keep me believing it was possible. When I ran the Perth 32k race eight weeks out from my target race in 2:11:50 (4:08/km), I knew I was on track for something special if I kept working and stayed injury free. All easier said than done, but the program was really coming together well.

Race day finally arrived. For all the mental exertion of a big race lead up, the start gun was a little anticlimactic. I was off.

I was close to the front of the field when we began but somehow got stuck behind a few people. I ended up running with a mate of Danny Grossman’s for a few kilometres. I soon realised he was aiming for a faster time than me and let him go ahead, tagging onto another posse. They all seemed to know each other. I introduced myself. Welcome to the show. The group seemed to have a ring leader who was a little surgey with pace. I backed off and met Marty – another runner who had also noticed the surges. Marty seemed to have a good head on his shoulder so I stuck with him along the coast as we headed south to Broadbeach.  I was able to hold my pace and was actually running a little quicker than planned. I ran through the 10km at around 40:20 – a little under par. I had time in the bank but did not feel like I was pushing too hard.  The 3 hour pacer was not far behind myself and Marty. While he was well ahead of time, both Marty and I I didn’t want to get stuck behind the pacer group as they can be quite large and it can also get a little psychological. The 15 kilometre turn around was not far away and I saw Rob looking good, running fairly well by himself. I had my salted caramel gel and enjoyed it.The first 15 kilometre was a good run, the way a marathon should start.

We started running back up the Coast with the pack of runners coming at us in the other direction on the right of us. Marty and I had formed a good little posse of our own. Out of nowhere I see Rob limping on the side of the road. I manage to communicate a few words with him to realise that he was now out of the race. The thought of Rob pulling out played on my mind for a few kilometre. We’d talked so much about this race in the lead-up and I was so disappointed that things hadn’t gone to plan for him.

I knew at this point that I had to concentrate on my own race as I could start to feel the fatigue building. It seemed to come on a little early. Where is that next drink station? Can I have a gel yet? Nope. Keep going. I was only 23 kilometres and the quads had started whispering to me about the little bit of pain they were going through. At 25 kilometre it was a decent conversation. I ran passed the slightly familiar Broadbeach, where we were staying. By this time I was pretty much on my own. Around the 27 kilometre mark I had left Marty behind me and I seemed to be running around 400m behind the surgey pack. I was getting back into the shade of some of the hotels in surfers paradise. This marathon was getting real. I had to get my head straight.

15km to go. It felt like a fair way to go. I didn’t dwell on the magnitude for too long but the mental battle was starting. I had my gel and sipped one 600ml bottle of water until it was empty. That seemed to get my head straight a little. I had a good burst of energy kick in a couple minutes later . I had the thought “You’ve got this Jarrad. You are on track. You are tiring but running strong. Now is the time to push.” In hindsight it wasn’t the time to push the pace. The feeling was familiar to the 24km mark of the Perth 32km, in which I finished strong. It was a great feeling. I think I had a little mental victory. The crowd was starting to build. I was speeding up, I was passing people. I felt like I was gliding along. I was running along at sub 4min pace. This was a little naughty, I just didn’t realise what it would cost me later. Even now, I think back now and reminisce on how great I felt!

I was now zeroing in on the start line – the race being one that runs out from the start line in both directions. The crowd was building as I was running on a fairly empty bit of road. I was looking in the crowd for Simon, who off the cuff the night before mentioned that he would join me for the last 10km or so after he’d finished racing the Half. I was feeling super confident by this stage. Simon joined me. I saw Yuki Kawuchi launching towards the finish as I passed through the 32 kilometre mark. What a smile! Yuki had fire in his eyes. He had a smile on his face. That spurred me on.

We are running along fairly well, I was fairly well distracted as I was swept up in all that was happening around me. I was trying to slow it down, Simon was telling me that I was running really well. It was good to have him next to me. I don’t think he was planning on running 4 min pace after busting out a great half marathon. He was surprised. I was running on a high. The crowd started to diminish, and Simon did to. He later told me that he couldn’t sustain that pace but wanted to be able to bring me home so, to save his legs for my last 3 kilometres, he pulled up. Suddenly, I was 34 kilometres in. I was getting warm. The crowd was sparse. My legs were having a shouting match. It hit my bricks like a tonne of legs.

I was now running away from the finish with legs that were looking for the turn around. A cruel manoeuvre by the race organisers if there ever was one! I spotted a water station that would come in handy on the way back. I went around a few turns, a bridge, a roundabout, and eventually a 180 degree turnaround. These kilometres were dragging on. I had slowed down.

By this point, I’m getting passed by a few familiar looking people. I’m trying to dig in, but I’m wondering where my burst of energy has gone. The 37 kilometre turn around was a whole lot rougher than the 15 kilometre turn around. Ok. I’m now heading for the finish. I have less than 5k to go. My legs are in so much pain. I have slowed down. My average pace was creeping up. I was struggling to hold on to a respectable pace and I’m guess that my form must have looked terrible. I get to the drink station, I grab my last gel and I do something that 10 kilometres would have seemed inconceivable: I decide to would walk the length of the aid station just to try and stretch my legs out a little. Marty ran passed me and yelled out some encouragement. I had my gel and a drink.

“Ok, finish strong”. The pain was just yelling at me and I could not think. Where is Simon? My quads are so sore. I felt a little rhythm, though it probably didn’t look like much.

I see Simon up ahead. I put my shoulders back try and stand tall; rotate hips forward, take short steps. I can’t let Simon see me with bad form! He has joined me for the last 3 kilometres. I ask him to talk to me. He starts talking me through the landmarks of a South Perth 3 kilometre interval. It’s hard to understand how far 3 kilometres is when you already have 39 of them under your belt. I have endured plenty of 3km intervals and the reminder of South Perth helped me to break those last three kilometres into bite sized chunks. We’re running past the Wesley Boasted…there’s the clump of trees…the toilet block…we’re getting there.

I clicked over 40 kilometres, 2 kilometre of my interval left. The crowd is building again, Simon tells me 2:55 is doable. Ok. This pain is not going to last long now…9 minutes or so to go. I start to make that final push. I don’t anything left in this tank. I take a look at my watch, turn to Simon and say ‘let’s get this thing done’.

It’s so good having Coach Simon next to me. I have enjoyed the whole journey, with so much invested in this big hairy audacious goal. I am passing the odd person… it gives me a little boost. The realisation of being close to finishing has hit me. I start heading off the road into the chute and I see my old friend Marty. I yell out to him and he is happy to see I have made it back. The last 100 metres. Simon lifts my arm. I couldn’t have lifted it on my own!

I. Am. Done!

2:55:47.

I was ecstatic. I was so happy. Simon was happy. I walk toward the recovery area, ate some oranges. Grabbed my medal and shirt.  I wait for Danny who has also broken 3 hours for the first time. He has a huge smile. I walked out of recovery with a huge smile on my face. I talk to Kylie on the phone. I was overwhelmed. My dripping face gets a little wetter.

Jarrad finishes the Gold Coast Marathon

Six months on and I can still hardly believe I did it. It seems like a different person who ran that race. Without doubt, it’s my best race so far!

I want to be back there. I want to be able to glide along and feel the rhythm of my feet turning underneath me. That feeling I had around 30 kilometres where I felt the crowd pushing me along, or at 36 kilometres where I was in so much pain but kept pushing through, or 40 kilometres in, when I felt my legs pick up knowing I had 9 minutes of running to go.

Gold Coast 2014 may be my best race ever but I hope it’s my best race so far. I am looking forward to improving my time on the marathon. To some degree I feel like I have made it, on the other hand I know running has a lot more on offer for me. I just have to be a good student to hopefully, one day, accomplish that of which I am capable.

 

 

#BOS10 – The BT RunClub Band of Sisters/Band of Brothers/Band of Juniors Walk to Run programs, starting February 4

#BOS10 – The BT RunClub Band of Sisters/Band of Brothers/Band of Juniors Walk to Run programs, starting February 4

6 January, 2015

In 2012 we introduced the Band of Sisters…and then the Band of Brothers – in over nine different ‘intakes’ through 2012 – 2014, around 140 sisters and brothers have signed up to see each other through to the goal of running 5km…in one hit. It’s back again: #BOS10  – hitting double figures with the first Bands of 2015!

In BOS10, we’ll also be opening the door to a Band of Juniors: children born in or after 2007 who are keen to build their endurance working through the same program.

The program combines walking and running intervals in a group setting. It doesn’t assume any level of fitness greater than perhaps an ability to run to the bus in desperation! The sessions will combine the physical workout alongside practical help on stretching, form/technique, pacing, gear selection and nutrition (and any other questions you ask along the way).

Qualifications required:
None…but a desire and commitment to reach a goal together for the benefit of each together, your health and your families.

Time commitment required:
2 sessions together (Wednesday 6pm, Saturday 7:30am) and one independently…or however it best fits with your schedule, each week for 9 weeks.

Many from previous Band of Sisters intakes have gone on to loftier goals having completed the program and continue to make Wednesday nights a regular part of their running diet, but that’s your call!

Gear required:
A pair of running shoes will certainly come in handy, but if you don’t have some it may be a good idea to come along with whatever you have and get some advice on what shoes might be good for you. Lightweight, non-bulky clothing is also advised (essentially, clothes that don’t get in the way of your running).

Cost:
BT RunClub sessions and Band of Brothers/Band of Sisters sessions are $7/session in groups of 10, or $9/session for casual sessions. You can “Join the Club” from the top menu and take it from there. Session fees for ‘Band of Juniors’ is $2/session.
50% of all BT RunClub fees go directly to Esther Foundation: a residential young women’s health, development and leadership program through ten residential premises based around South Perth and housing more than forty five women and their children.

BUT…what if you don’t know how to run?
We don’t expect you can. Coaches will be there to help you through the sessions: Simon Elliott and Gillian Power. These guys are keen to help you, motivate, cheer you on and celebrate your efforts as you run stronger and longer over the course of the program!

BUT…what if you’re really unfit?
Many of those in the group will be and you’ll get fitter together!

BUT…what if you don’t have the time?
Aside from sessions lasting just 40-55 minutes, getting fitter will not only create a whole lot of other positive outcomes, it will also give you more capacity (and therefore more time!).

While a number of you have been saying “When’s the next Band, I’m keen!”, now’s the time to look each other (or Facebook) in the eye and say: “I’m in”.

The first session starts at South Perth Foreshore (Coode Street Car Park) at 6pm on Wednesday, 4 February. You can do it! And, just in case you don’t think it’s possible, there’ll be plenty cheering you on from the previous programs who’ll be able to testify that it certainly is!!

—–

If you’re Facebook but not part of the BT RunClub group on Facebook, join up so you can get more information about the sessions and share the journey with those who have signed up for it!

 

2014 Black Toenail Awards

2014 Black Toenail Awards

9 December, 2014

For those unable to make it along to the 2014 Black Toenail Awards over the weekend, here’s a full run-down of all the action.

(Admittedly, some of these awards could do with some explanation, but here goes all the same!)

2014 BLACK TOENAIL AWARD: JARRAD BROWN
BTRC CLUBMAN AWARD: STEPHEN McALPINE
2014 HALL OF PAIN INDUCTEE: BARRY ATKINS

THE ‘LEAPS & BOUNDS’ AWARD – FEMALE – Janet Lamb
THE ‘LEAPS & BOUNDS’ AWARD – MALE – Graham Kent
THE 2014 INSPIRATION AWARD – Liz Marsh

THE ‘PB CARNAGE’ AWARD – MALE – Jarrad Brown (M: 2:55:40)
THE ‘PB CARNAGE’ AWARD – FEMALE – Gillian Power (10k: 41:13)
THE OUTSTANDING ACHIEVEMENT AWARD – Kelly Robinson
THE MARATHON AWARD – Peter Fisher (2:44:07)
THE MERITORIOUS ACHIEVEMENT AWARD (32k, 2:17:37) – Stephen McAlpine

THE STRAVA AWARD FOR SYSTEMATIC RECONSTRUCTION OF
THE BT RUNCLUB SEGMENT LEADERBOARDS: Simon Webster
THE ‘RAIN, HAIL, SHINE’ AWARD – Vanessa Klomp
THE ‘TONTINE’ AWARD FOR OUTSTANDING SOFTNESS – Grant Douglas
THE ‘PHAR LAP’ AWARD FOR MANIC WITHERING FINISHES – Dean Norman
THE PUNCTUALITY AWARD – Vanessa Walton
THE ‘BEST LITTLE NORWEGIAN’ AWARD – Simon Webster
THE “TWO HEARTS BEAT AS ONE” AWARD
FOR SYNCHRONISED HALF MARATHONS & RUNNING ATTIRE: Jenni & Isobel Pontré
THE “ROCK OF GIBRALTAR” AWARD – Rob Bradsell
THE “GEORGE THOROGOOD” AWARD FOR ONE WHO LIKES TO RUN ALONE – Courtney Taylor
THE FINEST BARISTA AWARD – Fiona Elliott
THE “I WILL IF YOU WILL” AWARD – Graham Kent+Gillian Power

THE BTRC SPONSOR OF THE YEAR – Morrell Podiatry

Race Report: Mr Endurance (aka. Ian Hainsworth) runs the Busselton Ironman

Race Report: Mr Endurance (aka. Ian Hainsworth) runs the Busselton Ironman

IMWA has come and gone, and the race has been run –  leaving behind it only aching muscles and sunburn that will also quickly recover.

However, for many of us, the lessons that are to be learned from IMWA will hopefully last longer and make a more lasting (and positive!) impression.

For me, IMWA was the first IM back after a year of health struggles (sickness, not injury).

Having done Mandurah 70.3 race 4 weeks before, I felt in pretty reasonable shape – Training Plan, Nutrition plan, Race Plan and reliable equipment are all required to have a good day out at Ironman.

Training plan prepared by Paul was done and dusted.

Nutrition plan had been created and practiced in training.

Race Plan was prepared.

Equipment  had been checked  and double checked (although as you may learn later – perhaps not as thoroughly as I thought …).   Having trouble with my front brakes during Mandurah 70.3 (which necessitated dismantling the front brake in the end and riding 80km without any front brakes),  I was pretty confident I had learned my lesson.

If the weather on the day before the race was fantastic, the day of the race was about as nice as it could get.   Virtually no breeze early on, calm waters around the beautiful Busselton jetty and the promise of warming up later on the run but certainly not to the extent that December in Western Australia often provides.

For a swimmer with my ability (let’s just say it is a work in progress, and source of both frustration and amusement to Paul) – it doesn’t get any better than this.

Short warm up swim, met up with Craig on the beach and wished each other well (I knew full well I would be chasing his butt after the swim leg!) and before you know it the siren goes off. Every year people get kicked, swum over and generally off to a miserable start on such a long day by positioning themselves in an unrealistic position in the swim. Not me!  Right up the back of the pack and then settle into some sort of rhythm.

I found the water choppy by about 2/3 of the way out the jetty which surprised me,  and to compound this my navigational skills clearly weren’t accurate as I found myself constantly re-calibrating and zigzagging (Garmin claims I swum 4200m so that gives you an idea of the first area that needs some work in the future).

I also suspected that I wasn’t working hard enough in the swim as I was gazing at the schools of fish swimming beneath me.  So, focussed harder on the required bits and the buoys seemed to come more quickly.

Out of the water,  wetsuit  down and into the tent for change to bike.   My plan to eat a solid food bar prior to the onslaught of gels (and thus reduce likelihood of nausea) wasn’t a winning plan.  After  failing to open the damn thing (seawater + sunscreen + enthusiastic volunteer slopping on more sunscreen doesn’t make for easy opening of the bar),  I pushed the second bar into my pocket and ran off to bike.

The bike plan was also pretty simple – settle into a rhythm and build slowly the effort, my legs take a while before they accept the constant moderate to hard efforts.

This worked pretty well for the first 10km, and then I turned into Forrest Drive. After a very slight bump in the road,  I felt my seat rock backwards and forwards.   I was distraught and figured my race was over (saddle is held on by a single bolt, NOT the Allen key type bolt that you usually have on bikes, but rather a single13mm bolt.  I didn’t take a spanner with me –  figuring I had everything I needed in my toolbox. I resisted my initial hissy fit impulse to get off and throw the bike into the bush at the side of the road. I figured out there must be a roaming mechanic somewhere on the course (as promised in the Athlete Guide and I would find him/her and borrow a spanner.

Turns out I never saw a mechanic.

So, by sitting as far as I possibly could forwards on the saddle (not most comfortable but it could be done – at least for now)  the saddle was no longer rocking. I promised myself that I was prepared for the pain that was likely to come in the sensitive regions and would cope with that later.

After riding like Grandma Duck for about 10km, I couldn’t really feel any saddle instability, so perhaps I had simply imagined the saddle problem? I gently moved back and forwards on the saddle and didn’t think things were moving (wishful thinking more than reality as it turns out) and so moved slightly backwards into the usual TT position on saddle and pushed a bit harder on the pedals. I didn’t seem to be making the sort of pace that I was expecting, but tried to clear my head and focus on the process – smooth pedal strokes, consistency of effort, get past the riders grouped 2 – 4 together who “weren’t drafting” (to be fair, there was a lot less noticeable drafting this year compared to last year, at least from my observations).

It seemed to be harder to maintain any pace, and I couldn’t figure out exactly why.  So, I just pushed the pedals harder, promising myself that I would just have to pay the price later if necessary.

First lap turnaround came at a very uninspiring pace and WAY off my goal.  However, I had planned to negative split the bike so figured I would make up time on the second lap.

By the second turn at Forrest Drive, I noticed something that I have never experienced on a bike before – the right side of my lower bike was hurting and my left knee was also painful.  I am not the worlds fastest thinker so was struggling to figure out what this new problem was all about (believe it or not I had conveniently forgotten about the saddle as it now felt stable under my bum and believed what I felt before was a figment of my over-active imagination)

By 120km, these pains had now become fires, that was only eased by sitting up and stretching. The pain disappeared, but so did any pace I was generating.   I pressed on, trying to remember to take in the water and gels as per plan. Nausea was starting to appear (pretty standard for me with the gel diet that IM requires) but this was an old friend so I just said hello and pressed on.

The rest of the ride was a mixture of trying to get comfortable down on the bars, then easing the ever growing pains (my glutes had now joined in the pain party) by sitting up and stretching. I accepted that my goal time was gone, and also figured out that the run was going to be different than my intended effort.

Believe me I felt like giving up both during the bike and the run. However, there have been a whole host of people who have kindly assisted me back to health and fitness, and they deserved a lot better than a DNF just because my expectations of a finish time weren’t being met.

One of my great joys in IM triathlon is getting off the bike and running. I often feel like crying for joy (as opposed to feeling like crying for other reasons about 25km later) – pretty sooky, huh?

However, today was different.

I hobbled to the change tent and put on my trusty shoes, quickly ate a bar and took off.  My legs just didn’t feel like running.  Didn’t matter what I said to them or how much I reminded them that THIS is the time to shine and run past people – they had enough insult on the bike and weren’t talking to me at all.

We all expect pains and aches in the run leg of an IM,  but those pains tend to be in specific areas for that person and so you can manage it.   In my case, my day of surprises continued.  My calves (typically my major source of tightness and pain in the run) were surprisingly quiet and my hip flexors, glutes and quads were at first tight and then grew more painful.  I couldn’t believe it – I had every intention of being mentally tough and burying myself on this run just like I knew I could do from all my training runs,  but it simply didn’t happen.   I had to back off the pace to a manageable level and ran from aid station to aid station,  taking in cola and Gatorade.

Each lap I loved seeing the smiling faces of my friends from BT Run Club shouting their encouragement (although I noticed that they weren’t getting up from their chairs or coming out of the shade of their tent into the hot sunshine!).

Similarly, I saw my wife Natalie and daughter Gabs waving at me. These little things make a BIG difference to anyone trying to get through the run leg of an IM.

Paul shouted encouragement from the sidelines to take on nutrition, and generally he is right in his assessment.  So, I took another gel (against my stomachs advice) and it did help – for 5 – 10 minutes.

I had visualised those tough km’s between 25 and 32 km and had a plan to manage those dark times.  However, it simply wasn’t needed as the run didn’t pan out as I had imagined.

Very humbling, but at least I was in good company as there were several hundred other athletes around me fighting their own demons and getting through the run.

I love that feeling of rounding the bends approaching the Goose Café and grabbing the 4th lapband.  Nothing hurts any more, and the spring returns to your step (not sure where it had been for the previous 41.6km,  but at least it made a belated appearance).

I finished and met up with my friend Gergo (who told me he finished 7th in the pro field – a fantastic effort for someone who had been struggling with a head cold and sore throat for days and spent the last 3 days gargling salt water in an effort to overcome this and race) – along with Lachie we wandered into the waters of Geographe bay.  They wanted some relief for sore muscles,  I wanted to put out the fire in my left knee, glutes and hip flexors.   Love that cold water after finishing an IM!!

When I picked up my bike later, all was revealed.

My lack of bike mechanic’ing thoroughness was apparent – my bike seat was wobbling side to side and pushed all the way back jammed onto the rails, about 6cm further back from the position I ride. To add insult to injury, somewhere in there my back wheel had moved and the brake had been rubbing on one side of the wheels,  not sure for how long but there was a big mark on the braking surface, so quite a while.

Having ridden in a foreign position for 170km suddenly made sense of the pains I had.

All very self induced pain – and makes checking ALL equipment a very necessary and worthwhile expenditure of time.

So, my journey towards triathlon goals continues, with more lessons learned – I am pretty sure there will be more lessons that come my way.

However, I will be patient and learn those lessons as they come along.   Today’s lesson appears to have been diligence and humility are necessary companions on the Ironman journey.

PS – A special shout out to my friends Craig and Travis.  Craig did his first ever Ironman in a stellar time of 11 hours 17 mins and  Travis completed his with a 1 hour pb time.  Outstanding results and reward for your hard work.

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55

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1 October, 2014

BOS9

#BOS9 – The BT RunClub Band of Sisters/Band of Brothers Walk to Run programs, starting October 15

#BOS9 – The BT RunClub Band of Sisters/Band of Brothers Walk to Run programs, starting October 15

In 2012 we introduced the Band of Sisters…and then the Band of Brothers – in over eight different ‘intakes’ through 2012 – 2014, around 120 sisters and brothers have signed up to see each other through to the goal of running 5km…in one hit. It’s back again: #BOS9  – the final Bands of 2014!

The program combines walking and running intervals in a group setting. It doesn’t assume any level of fitness greater than perhaps an ability to run to the bus in desperation! The sessions will combine the physical workout alongside practical help on stretching, form/technique, pacing, gear selection and nutrition (and any other questions you ask along the way).

Qualifications required:
None…but a desire and commitment to reach a goal together for the benefit of each together, your health and your families.

Time commitment required:
2 sessions together (Wednesday 6pm, Saturday 7:30am) and one independently…or however it best fits with your schedule, each week for 9 weeks.

Many from previous Band of Sisters intakes have gone on to loftier goals having completed the program and continue to make Wednesday nights a regular part of their running diet, but that’s your call!

Gear required:
A pair of running shoes will certainly come in handy, but if you don’t have some it may be a good idea to come along with whatever you have and get some advice on what shoes might be good for you. Lightweight, non-bulky clothing is also advised (essentially, clothes that don’t get in the way of your running).

Cost:
BT RunClub sessions and Band of Brothers/Band of Sisters sessions are $7/session in groups of 10, or $9/session for casual sessions. You can “Join the Club” from the top menu and take it from there.
50% of all BT RunClub fees go directly to Esther Foundation: a residential young women’s health, development and leadership program through ten residential premises based around South Perth and housing more than forty five women and their children.

BUT…what if you don’t know how to run?
We don’t expect you can. Coaches will be there to help you through the sessions: Simon Elliott and Gillian Power. These guys are keen to help you, motivate, cheer you on and celebrate your efforts as you run stronger and longer over the course of the program!

BUT…what if you’re really unfit?
Many of those in the group will be and you’ll get fitter together!

BUT…what if you don’t have the time?
Aside from sessions lasting just 40-55 minutes, getting fitter will not only create a whole lot of other positive outcomes, it will also give you more capacity (and therefore more time!).

A bunch of women have already put their hand up (wholeheartedly and tentatively). Now’s the time to look each other (or Facebook) in the eye and say: “I’m in”.

The first session starts at South Perth Foreshore (Coode Street Car Park) at 6pm on Wednesday, 15 October. You can do it! And, just in case you don’t think it’s possible, there’ll be plenty cheering you on from the previous programs who’ll be able to testify that it certainly is!!

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If you’re Facebook but not part of the BT RunClub group on Facebook, join up so you can get more information about the sessions and share the journey with those who have signed up for it!

 

Lachie’s Race Report: 2014 ITU Duathlon World Championship: Duathlon strikes back

Lachie’s Race Report: 2014 ITU Duathlon World Championship: Duathlon strikes back

5 August, 2014

Ok I know what you are going to say. “Lachie, Duathlon world champs was in June buddy, what’s taken so long”. Dear reader, that’s a very good question. The honest answer was I wasn’t happy with my process. What does that mean? I didn’t ticket my boxes.  After a couple of months of reflection I realised that my Pontevedra campaign had lessons in Olympic dam proportions and more pathways forward than a rubix cube.

Retold through the eyes of Lachie (aka. me the author, written a few months ago) this race will be dubbed “ Duathlon strikes back”. Yeah that’s right, buckle up Star Wars fans.

A long time ago in a continent far, far away a racecourse was being prepared. The Spanish endurance community is in turmoil. They heard Lachie McDougall was racing duathlon world champs and they were all like “Oh no, that guy got some manoeuvres”. In an effort to throw the young triathlete’s focus, the race organisers thought it would be a good idea to release all race information first in Spanish, then make the English version different. Was he confused? Heck, even the Jedi counsel was confused
Yoda voice “difficult to see, the race guide is. Lies, deceit, all weapons of the European side”.
We join young McDougall in the first wave of age groupers to race the standard course..

Hello there. If you thought world champ athletes were emotionally solid, unbreakable individuals, you’d be wrong. We are more like the guy in the Hilux ad after it has rolled off the cliff (minus the beard, plus lyrca). Let’s be honest, I saw more emotional stability on the first day of pre primary. In my category we all knew the fight was for third place – when you’re up against Jesus and Zeus (actual names) you just have to accept that first and second are probably out of reach.

Again, I seem to miss the How to behave at the start line emails. They tell us we have a minute to go and I must have looked like a typewriter at Google Headquarters. Everybody except me seemed to be slapping themselves, as if they were doing a really quick systems check. Legs??…..slap….yep they’re still on…..Bum???…slap…..still got one…..Head, you still working????…..SLAP….not any more. Ready to race.

Bang and they’re off. Starting at the 1500m mark on the track, most athletes seem confused and take off at 1500m pace. The first 2km is breezy Mcbreeze, everybody is cheering, there are people out (i.e it’s not siesta time). However we are travelling at suicide pace. I dial down to target pace and I know I’m going ok because I keep poking my tongue out. Lachie fact #44: if he is running and has time to poke out his tongue, regardless of how tired he looks, that is generally a sign that there is energy in the tank. Mofos are overtaking me left, right and centre.
Bro I’m not that fast and I have to be sensible.
As sure as the next Spanish downturn people already start to blow up and I start pegging back positions. Cue motivational music (Above and Beyond- You got to go, not the worlds most powerful piece of music but it popped into my head at the time). Some advice that I had been receiving in recent months was to be confident and believe and both of those things were beginning to happen. I’m pretty sure I started to feel like smiling. I was stride for stride with ROONEY from Great Britain. I can only assume first name Wayne.

At the 7.5 km mark those happy feeling disappear very quickly. I went from running around and below 3.25 to 5.40 in one step. This wasn’t a stitch; this was something else. I was struggling to breathe, let alone run. Calm down brain, calm down….should have slapped it. With 2.5 km to go in the first leg if I can get to T1 and be ok I’ll continue, if not, call it a day. After a km by some miracle normal body function returns and I slipped back into gear.

By the time I’m out on the bike I forget about the 10 and focus in the bike course. I caught Rooney back surprisingly quickly. About 500m before the turn around (1/4 way) I see the leader coming back down at me. I was more surprised than the Australian public after Rudd became prime minister for the second time. I wasn’t that far behind, another couple 100m and I see fellow Australian Matt Baker (this kid is a jet of a runner), so if I’d caught Matty I knew I’d caught the back of the front pack. It’s down hill all the way into town. I max out at 73 km/hr, a way better feeling than lifting a whole spaceship out of a swamp using your mind (I would know). I eventually get to a point where I can jump up riders – you sit in one slip stream pass them use the slip of the next the end result is you get a lot of speed for not much work. I caught and passed Matty as we begin the climb again.

From a tactics point of view I need to drop these guys. Yes, I caught them so obviously I’ve put out a fair bit more energy but I’m with the stronger runners “weaker cyclist” guys. I back myself endurance wise and press on up the hill.

Side note 3b:
The picture of my Spain trip would have to be this, me on my bike sucking in air like it’s free and three Policia guards standing on the side of the road cracking pistachios, seemingly unmoved by my sporting ability …or the whole race, for that matter. Classic Spain – the rest of the world is busting a fuffa valve we are just having some chats. Unless it involves smoking, drinking, sleeping or soccer (sorry, football) interest is low.

I’m working harder than a storm trooper should be to not get strangled by Darth Vader. I go from sitting to standing to get up the hill quicker. Bang, my right leg locks straight. You have got to be kidding me (obviously Lord Vader is trying new tactics). What the cuss is going on! I assure you, ladies, this has never happened before. Something is wrong (insert your own reference about hyper drive not working). I get to the turn around and use the down hill to stretch. I’m losing speed I know but I’ve got to get these muscles to cooperate with me. I feel “good” again. It really surprised me to find out later that even with the almost complete track stand that was associated with that leg lock up, I had the 4th fastest bike time by 30 seconds (#motivatedforfuturepossibilities).

I came into T2 with most things checked off the list – my heart rate was dropping, my energy levels and hydration was spot on. As far as I could work out I was somewhere in or around the top 5. I needed my body to work and it would be a reasonable race… I’ll just say the fire never got going in the 5km. More cramps and just no muscle power. I held most of the guys off till the second lap then, Matty and his group came past, in tow was “NADAL” from Spain (what can I say, when you earn that much money you can do what you want). Jesus beat me in the finishing chute.

Just as Luke Skywalker was pretty annoyed that Darth was his father, I was pretty ropeable at that performance.

Lessons to be learnt from this:
Racing and travelling, its challenging- many small factors can work against you
Tell your coach and/or health specialists about all the pains you are feeling, not just the ones that you think matter. They are probably linked.

In my last race report I let you know about some peeps that had been sponsoring myself and Alex for Spain. Peracto has been my work place for the past 18 months and my manager (Mark Sumner) as well as managing director (Ian Macleod) definitely demonstrated that this is a company that backs and supports its employees. Morrell Podiatry has been part of my running adventures from day 1, with the ability to run the way I can a testament to Ben’s skill as a podiatrist. And last but not least Ian Hainsworth has been backing my multisport ability before I had even started my first race and threw in his support via his business Paws & Claws Veterinary Clinic. To all of these people, words still cannot express my thanks.

Coupled with these guys I have received congratulations and support from a network of people bigger than I ever imagined. Thank you for seeing a little bit a Skywalker in me.

While I’m here, I have withdrawn from Ironman 70.3 world championships this year. Turns out those cramps and leg locks are linked to parts of my back. I started this sport to be a healthier individual and intend to continue in this sport as one. For that reason I need to rest, reset and have another crack when the stars align.

Talk soon
Lachie

End note 7 alpha: Several months later, I’m pleased to announce my back and abdomen are recovering well and I’m about to get excited enough to have a chat with coach Stu and pick some sensible goals for the coming season and looking forward.

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RACE REPORT: Lachie McDougall: Busselton 70.3 (May 3, 2014)

RACE REPORT: Lachie McDougall: Busselton 70.3 (May 3, 2014)

13 May, 2014

Firstly a word to my sponsors: thank you for your support, of my vision to live a healthy active life.

Have you ever been eating a meal and you stop for a moment and think: how many chemicals has this been sprayed with and is it safe to eat? There is probably a high chance that my friends at Peracto have been working in food crops that you eat every day. Making sure chemicals are safe and work. You then get up to go the fridge for a glass of ice cold water. Your foot hurts a bit. Let’s be honest, they’ve been hurting for a while. I know a professional who not only deals with your everyday podiatry needs but, dear runners, he understands you, and he is a runner himself. Thank you Ben Morrell and Morrell Podiatry. Next thing you know, you trip over the dog. You’re ok, but your best friend is not looking so good. I know a good vet. I train with him. Ian Hainsworth and the Paws and Claws team have got your back.

Now for dessert…

Let’s hoe into a slice of victory cake together and get it all over our faces then we’ll have a go at licking the bowl afterwards (anyone would think I like food, I started the last report with a food reference too).

Let’s go back in time…..wibble wobble wibble wobble (that’s my back-in-time sound effect). I competed in Busselton 70.3 last year as a team runner. Our team time was 4:30 from memory. We were all graced with a reasonable amount of talent in our respective fields. I thought our 4:30 was pretty good. Then they started reading out some of the individual winner times…often third place was quicker than us! This was back when I was toying with the idea of turning triathlete. Two things popped into my head: 1) How did these guys go so fast, it seems impossible. 2) How do I get me one of those sweet trophies, just to say that it’s going straight to the pool room (as of yet I don’t have a pool room, but a girl’s gotta dream).

Shabangabang. 12 months later, there I was, wearing my slippers, messy hair, grinning like a Cheshire cat after his first beer in 4 months and holding my first solo triathlon age group win.

Mum said to me after the race, amidst some tears that she was very proud of me…. “You’ve always been the bridesmaid Lach, now you finally get to be the bride”. I think with a slightly cheeky grin on my face I said, “Well, Mum, I’ve got the legs for it”. So hence the earlier cake reference. It’s wedding victory cake, okay? I digress.

The day started well and pretty much went up from there. Slept well, breakfast stayed where it was meant to, a guy in transition lent me his pump to check my tyre pressures. The weather was text book perfect. More amazing than that movie from the 60’s. A really nice racing day directed by Fully Sick.

Swim? No wave eating here, no waves to worry about. I had to remind myself: ‘I’m in a race, hurry up’. I was looking at fish, counting old jetty pylons. Swim over.

Minor details here, but I forgot my banana in T1. That was the most stressful moment of the 90 km bike ride, I forgot my banana #firstworldproblems. The Delorean (my bike) was on its/her/his best behaviour. I was told to do the bike leg at my 40km TT pace, so… fast. I did it quicker and felt fresher. If anybody would like to come forward now and tell me about things that you have been jabbing me with or putting in my milo, clearly it’s working. I did wear an aero helmet for the first time. One person overtook me on the bike leg.

Race instructions from coach Stu were smash the first bit as a bit of a practice for Spain, then settle down and finish. My two favourite muscles, quads and hip flexors, didn’t agree with that plan. Busso is a 3-lap out and back course. On the first out I said your half of 33.33% done, then when I was at the other end, muscles were cooperating and I got a decent push to half way (that was the supposed fast bit there, Stu). Back again and then I only had one more lap. I had no idea I was in first at this point. To make sure I didn’t get carried away and do a last lap burst, I decided a pretty good method for slowing down is to high five more people. Normally it’s little kids holding their hands out, if you hit them too hard, they are a little top heavy and you risk bowling them over. I landed a high five on a kid that was more holding her hands up asking question to her Mum than providing support for a random stranger. Nonetheless, one sweaty high five was delivered. Ok, finish the race mate. Even though I was in full Spain mode now, the last 3.5km in was like a game space invaders mixed with Tetris. It felt like people were standing still, I was actually feeling pretty fresh. Left. Right, space bar, into the bike lane, remember to use your legs, smile. Not one person overtook me on the run leg.

Down the finishing chute, I didn’t hear a thing. Normally they call out the winners, so I assumed I finished off the podium somewhere. A few more high fives to people that actually had their hands out, and I finished. I would have looked like the most ungrateful victor at this point in time. Little dude took my timing chip, gives me a medal. Stop button, hit the stop button. 4.15 sweet. Well that was 15 minutes quicker than expected. Then I just walked off and stared eating muffins and Coke (yeah, that’s how healthy we are people, don’t be disillusioned by the slim build of some triathletes, we just pay $330 to work off the muffins before we eat them).

I’m all good at this stage. Sore, but not rolling around the floor (there are people that were doing that, not often by choice, they kind of crawl/worm towards the muffins). Kylie and Jarrod Brown come grinning on over with actual hugs. I was so sweaty the ocean looked dry and these guys gave me a hug (legends). I then realise that there are computers there with times.

1021
Enter
Lachlan McDougall
Swim: 29.26
Bike: 2:18:22
Run: 1:24:35
Total 4:15:38
Overall: 34th
Gender rank: 34th
Age group:1
I got 3500 points too, not sure what that gets me but it seems like a lot.

I was looking at the computer screen Zoolander style. It was set out like an excel spread sheet, so I read it again to make sure I hadn’t jumped lines, double check the number. Yep, that’s right. Name? Yep, that’s me (the line behind me is getting a little lengthy). I had to trace across the computer screen with my finger.

I had done it, we had done it. There are good and bad people on this planet.  I’m very lucky to know more of the former. Let me introduce a few.
So I went back and I’m looking at Kylie and Jarrod. “Hey guys, I won my category”. I love the work Beyond Blue are doing, it’s ok for men to cry. I didn’t cry, I just got some emotion in my eye, that’s all, just a little emotion. Also another hug from my favourite Brown…Jarrad…and Kylie too.

The next few hours and days for that matter were truly humbling. There were tears, from Mum, from Bonni. There was some very big I’m proud of ewes, one from Ian Hainsworth (who drove down from Perth to watch myself and Alex race). I was getting a post race massage (Darcy you have the hands of an angel, don’t change) and Jordan Thyer (who also had a great race…he had a beard (I told you, right?)), looked for me, came over and gave me a big high five and a mate that’s awesome. There were congratulations and smiles flying around like fireworks. If you thought triathlon was an individual sport, you are mistaken. I have a stunt double that does most of it for me. Great work pit crew.

I knew what this meant the next day when I was  offered an uncontested spot to Ironman 70.3 Mont Tremblant 2014 World Championships. I took it! Some opportunities can’t be let go. At this stage I am seeking additional sponsors to help me get there.

I put the news up on the book, I was expecting some reaction. What I got was so much more. And it just completely blew me away. Then stories start filtering through the grapevine and directly to me that people were tracking me on Ironman live. I’m pretty full at the moment, so enjoy, this cake is sweet and wholesome and I’m very glad you could be a part of it.

Like I said I’m very fortunate to know a lot of great people in this world.

Lach

Lachie’s Summer of Endurance

Lachie’s Summer of Endurance

28 April, 2014

Ladies and Gents: Welcome to Lachie’s Summer Series Report. Shake well and consume within 5 days of opening. If you managed to survive the turmoil and tribulations of my Mandurah 70.3 report, this one is clad in a toga of “relative” victory.

I want to bring the kudos up front. This race report is un air-conditioned and long, so I want to holla at you while you are fresh.

First, thank you sexy reader. Thanks for letting me share my story.

Second my coach, Stu Durham. Thanks mate. We are starting to have coffees together and chats about things bigger than triathlon, and I like that. BT RunClub and Eclipse Fitness – two very cool endurance communities on the Perth scene. And to my supporters: positive encouragement and reality checks are always welcome, so thanks.

Let’s hop into some racing.

Race 1: Hilarys State championship sprint
(meaning if you win this you are technically the fastest in your category in the state).

So FYI on me: this is my second ever triathlon. First season and first sprint.

Tip #1. Take two pairs of sunnies to a tri, one to leave in transition (for racing), the other for warmup and looking like a dead set hottie post race.

I was at Hilarys, my brain was still on the pillow and my muscles were on holiday. I found that out 300m into the swim. Apparently I thought every wave was a drinks station, so by the end of the swim I had made good progress on returning sea levels to 2001 levels.

My heart rate was through the roof and my muscles felt like second hand spaghetti. Let’s be honest: I had been smuggling some physical and emotional fatigue from Mandurah. Alas, the bikini of sprint distance triathlon is not the thing to hide behind.
But I’m heaps good at cycling though….

The Delorean (my bike) and I still weren’t on speaking terms after Mandurah (we had a flat), so we had a few issues we were working through. I’m a compromising sort of guy, so let’s work through this. Three laps (20km) = good relationship rebuilder. Even though I wasn’t winning the hearts of fair maidens with my overwhelming speed, I picked up 10 places on the bike and a complementary piece of gaffa tape on the front tyre. #winning.

Running….I’m even better at that, right. Not today, apparently.  There was absolutely no loser crushing today.  A pretty dejected Lachie finished his second ever triathlon. Massive kudos to Alex and Ian who came down and watched this one. It didn’t feel too inspirational my end, but the pom poms and kisses (mostly from Ian) made finishing a bit sweeter.

Swim (750m) Bike (20km) Run (5km) Total Overall Age group
13.55 32.32 20.06 1:09:26 60 7

With just under a month to the next race, a lot of doubt was creeping into my mind about a) my ability, which directly correlated with b) my racing happiness. My season goal was to finish on the podium for the series but I was not within the search area for Malaysia flight MH370 of the leaders. Half a Christmas ham, a butt load of stretching later and I had a new goal in mind: Why don’t you just have fun.?…and maybe you’ll go faster. When I worked out this was possible I felt like the little kid from the taco ads.

The good news is this is as bad as it got.

Race 2: Champion Lakes
Apparently having fun meant sleeping through my alarm and almost missing the race start. I got there. In case there are police men/women reading this, I don’t want to say how.

I have to give a shout out to Champion Lakes as a location for a tri. If you want a flat, open and shark-free course, this is the event for you. I can hear you saying: ‘Lach, the water is filthy. No way I’m swimming in that’. I say to you: ‘don’t knock it till you tried it.’ You get a little mud between your toes but people pay big money for that and you get a whole triathlon chucked in for free. Just think about it. But I digress.

Race plan 2.1.1: swim easy, bike solid, balls to the wall run. If you can’t smile or don’t want to, adjust your speed accordingly.

Man I suck at swimming. Continental drift would be sitting there tapping its foot but I was singing (obviously not aloud) so all good.  Out of the water, gave the timing mat a quick horizontal kiss with the side of my face and took some skin off my knee. She tasted like cinnamon (aka other peoples feet).

The Delorean and I had really patched things up over the Christmas break. Bit of alone time, no other bikes around. We were like lovers in a meadow (meadow meaning bike course)…..overtaking people without saying hello (what!?)

There weren’t that many bikes in transition when I got back but I had no idea that I was currently in third spot. BANG, off the bike and the legs are flying underneath me like they aren’t even there, I actively slow down a bit because I don’t want to over bake it. More passing people, this is awesome (‘someone’s having fun, aren’t they.’) I then see the leader of my category; he must be about 1km ahead. Surely there must be a few guys between the two of us…turns out there was only one.

(Cue: Jaws music.)

It’s on, random stranger (it later turned out his name is Josh). I stopped for a bit to work through a few calculations on the ground with some chalk I found (aka: I continue at the speed I was going). With 500ish metres to go I’m close enough for a bum pat. 3,2,1 go. Josh is flat footed and has a slow foot turn-over compared to me, but with such a short distance to go I’m not leaving it to chance. I put on my best ‘I’m not working very hard’ face and pass him, fast enough to be convincing, not too fast that I don’t have another push left. I was grinning to myself because it’s going to hit him in about half a second that we are in the same category and I’ve just nabbed second spot off him. On cue, half a second later, Josh snaps into gear and ups the ante. As you may have read a sentence ago, I got this. Another push for me and the finish line is fast approaching. I had him, gave myself a fist pump for that. Tip #(insert correct number), there is an art to passing people. If you can’t draw, being faster than them really helps.

So apparently the more successful you are the more stuff you win. As well as picking up second place, I won a spot prize!

I did neglect to mention previously that I had noticed something after race one; all three guys in my category had some form of facial hair. I knew after race one that if I was going to get closer to Chris (the overall leader) I needed some masculine arsenal of my own. That was it; that was the secret weapon – manscaping. Since Christmas I had gone untrimmed. No little moustache for me, I was going the whole hog. With a different attitude plus the beginnings of a beard I had brought home the bacon.

pastedGraphic.pdf

Then I found this guy. That’s me, with the beard(it’s only young here don’t make funnies)

Swim (900m) Bike (20km) Run (5km) Total Overall Age group
16.57 32.27 17.56 1:09:09 30 2

Race 3: Mandurah OD state championship race.
Mandurah. I really wanted to make some happier memories down here. With the beard in full swing, I had to even up total body hair composition, so I shaved my legs especially for the day. To say that they looked amazing would be arrogant – I’m just throwing the idea out there though.

Due to a current strength that would make most landslides look petite, the swim was chopped down to 300m. Tip three (I think): When a race changes like this you need to actively rethink about your race plan – ‘what numbers are you going to hold on the bike’? You are going to finish earlier so the run will be cooler’ and things like that. I didn’t do this and in my mind that was my biggest downfall on this day. Coupled with a unco moment getting onto the bike, it threw me around mentally and I adopted a ‘chase’ mentality. Where’s Chris? Where’s Chris? You’ve got the beard, you can catch him. I never got into my rhythm as I was trying to match someone else’s. Looking back, the person that beat me the most out there that day was me. Having said that, this being my fourth ever triathlon, in my first season, I ate humble pie that night for dessert and moved on.

Swim (300m) Bike (40km) Run (10km) Total Overall Age group
4.25 1:02:29 38:00 1:47:14 29 5

Race 4: Rockingham
Coming into race four, I was second in the series. Quite a few points clear of third which, honestly, felt like a little bit of a cop out. I didn’t feel that my results to date had justified it.

With my figure-hugging wetty and some manscaping to die for, I get ready for the first wetsuit swim of the series. Some people get an advantage from wetsuits. For me, it’s like bolting on a fresh pair of arnie arms. I beat people in the swim, like, overtook them and everything.

It was a windy day on the bike which means a ‘crush the losers’ day. For some people, wind reveals a lack of torque behind their power. Others just let it mentally crush them. Apparently I have some immunity to these two conditions and purchase some serious real-estate  on the bike. I’m in third onto the run course and really hoping to get something under 17. Everything is going swell –  I even signed a few autographs while dismounting my bike (who said men couldn’t multi-task).

I had good vibes about today but a muscle in my abdomen did not want to agree. I had to slow down a bit. The best way I can describe the feeling is comparing it to when you have a tight muscle and someone begins to massage it, and then they just press down on ‘the spot.’ Now put that feeling on your right kidney. It was manageable but I felt a bit little like a lamb at that moment with a hungry wolf pack 500m off. With a km to go the stitch turns into full muscle lock. Not as bad as the stitch I got in the ‘64 Olympics, but pretty close. I was actually still running sub 4min/km but for some reason I was having a serious chat to myself whether I was going to stop and walk. By the time I had decided (no, I refuse to walk. death first), the finish line was within sight. Whatever feeling was there was replaced with a better argument, ‘if you finish faster the pain will go away sooner.’ Logical, right? Third for the day, number two in the series.

Swim (750m) Bike (20km) Run (5km) Total Overall Age group
12.42 29.33 18.39 1.02.30 42 3

After 5 pages of entree we are ready to get into the meat (or vegetable) of your choice cooked to your liking. More commonly called: Race 5. First place was 9 points clear of me, I was ahead of third by 3 points. The difference between a place is 3 points. If I tied with 3rd I lost on count back because he had beaten me in races 1,3 and 4. My honest appraisal of the situation was that I needed Chris (firsty) to have a mechanical or not show up for me to catch 1st  and I needed a season best to beat third (we are going to call this guy Big Rig).

Race 5: Hilarys
(exact same course as race one, the whole idea I think is so you can say ‘Mum, look how much better I’m getting. Image how quick I could be if you bought me a power meter’ *cough*wouldreallylikeoneasaChristmaspresentifeverybodywantedtochipinfor the$1500tobuyone *cough*)

There was a month and a half gap between race 4 and 5. I shaved the facial situation off, got rid of all ingrown hairs, bought some new bike shoes and got back into training a couple of days before the race…one of those isn’t true.

I had a minor freak out the night before. My bike had been serviced and the brake pads were rubbing and it is a mongrel to adjust. A few choice words, a couple of hours and what felt like all my adrenaline later, it was fixed and I was in bed. I got about as much sleep as a baby with reflux, which actually proved to be quite handy the next morning – I was too tired to worry. Alex (sister) is also racing. You may be deceived by this report into thinking that I’m a chatty person all the time, but the drive up to Hilarys was pretty silent. I knew what had to be done.

Situation report: weather perfect, mentally hungry, peed in your wetsuit, check, check and check. So I suppose you might like a mental tour atm. If I won, I was getting a lotto ticket. If I held onto second then I had to have earned it. If I got third, well that was still pretty terrific for your first ever series, son.

The organisers of the race must have heard that I needed extra motivation to swim fast, so they grouped the 20-24 guys and girls together. Hey how you doing, Lachie, yeah just number two in the series, it’s no big deal. Even though some of the ladies seemed lovely (nothing happened, Jill), I could not get chicked, and some of them really had some fire in the eyes. I swam the whole swim (normally there is at least one breaststroke stroke in there somewhere). Sporting a pink swim cap, tripping slightly up the shore and struggling to get my arms out of my wetsuit as I exited the water can only be described as The Hoff…I meant Hack.

The new tri shoes on the bike, even though expensive were worth more than Wesfarmers shares. I wanted 40 km/hr on the bike. First lap is bloody close to the mark but it still needs to be quicker. Woof woof woof woof woof woof, here comes Big Rig (I want this man drug tested, he is a massive unit). Aim of the next lap and a half is to keep as close as possible to Big Rig. Caution goes to the wind, I start hitting the corners harder and faster into the turns to try and stick with him (I haven’t quite worked out why I don’t ride like this all the time, its faster). He has 54 seconds on me off the bike, I didn’t know that then.

After scrolling through my list of available running speeds I select ‘run fast enough that you aren’t drooling in the photos’. The course is winding and often you can only see 50 m ahead; he’s big but not that big. I’m 40m behind him at the turn (2.5km to go). I have him in 500 m. To pass or not pass, that is the question. I felt like a cat playing with a mouse – I had him and I knew it.

Tip 4.0 Public Enemy said don’t believe the hype and you shouldn’t either… that has nothing to do with what I’m about to tell you. I find natural rhythm is really important; find your happy-uncomfortable place and stay there, it can do wonders for your performance.

Now, back to the race. I wait for a blind corner. Engage light speed Han and the hyper drive was working. With 500m to go, I risk a cheeky look back – no one in sight. I dial it down a fraction so I can stop have a shower and freshen up for the finishing photo. No, I didn’t do that, I dialled it back but because I wanted to give myself that last little bit, I wanted to remember the feeling, man it was sweet. Into the finishing chute. Hello lover, I’m going to celebrate with a piece of watermelon if it’s there.

Swim (750m) Bike (20km) Run (5km) Total Overall Age group
12.52 31.22 17.42 1:04:56 16 2

Introduced myself to Chris (firsty), Michael (Big Rig) and Josh (the guy I overtook at Champion Lakes), I think we’re friends now. A beard is a powerful weapon, use it carefully. This is a small snap shot of some of the things that I have learnt and experienced in my first series. It definitely wasn’t as straight forward as I thought, it very rarely is.

While being motivated to do something definitely makes the task easier, these are some of the things I do to help avoid unmotivationalus bodyslashsoulitus

  1. Go and watch other people racing, it really helps when you’re flat
  2. Listen to other peoples stories, you may pick up a bolt of lightning somewhere
  3. Reward yourself – nothing more badass than a play on the swings
  4. Failure is a lesson in disguise- you generally always did something good
  5. Mix up your training. The same loops get boring
  6. Believe in yourself. You too can be a leg-shaving, beard-growing triathlete (any athlete for that matter) 
  7. Encourage others.  It’s the best drug you can get
  8. A good support network is worth their weight in a power meter for my bike
  9. Encourage a stranger – better than the best drug you can get
  10. If you follow step 2, you too must also do some sharing
  11. Get fired up. Music, sunsets, singing, yodelling – everybody has a hyper drive, learn to engage yours.

Until next time – Busso 70.3 or duathlon world champs, maybe both. Hope you enjoyed it.

Lachie

#BOS8 – The BT RunClub Band of Sisters/Band of Brothers Walk to Run programs, starting June 4

#BOS8 – The BT RunClub Band of Sisters/Band of Brothers Walk to Run programs, starting June 4

17 April, 2014

In 2012 we introduced the Band of Sisters…and then the Band of Brothers – in over six different ‘intakes’ through through 2012 and 2013, around 100 sisters and brothers signed up to see each other through to the goal of running 5km…in one hit. It’s back again: #BOS8  – the second Bands of 2014!

The program combines walking and running intervals in a group setting. It doesn’t assume any level of fitness greater than perhaps an ability to run to the bus in desperation! The sessions will combine the physical workout alongside practical help on stretching, form/technique, pacing, gear selection and nutrition (and any other questions you ask along the way).

Qualifications required:
None…but a desire and commitment to reach a goal together for the benefit of each together, your health and your families.

Time commitment required:
2 sessions together (Wednesday 6pm, Saturday 7:30am) and one independently…or however it best fits with your schedule, each week for 9 weeks.

Many from previous Band of Sisters intakes have gone on to loftier goals having completed the program and continue to make Wednesday nights a regular part of their running diet, but that’s your call!

Gear required:
A pair of running shoes will certainly come in handy, but if you don’t have some it may be a good idea to come along with whatever you have and get some advice on what shoes might be good for you. Lightweight, non-bulky clothing is also advised (essentially, clothes that don’t get in the way of your running).

Cost:
BT RunClub sessions and Band of Brothers/Band of Sisters sessions are $7/session in groups of 10 or $9/session for casual sessions. You can “Join the Club” from the top menu and take it from there.
50% of all BT RunClub fees go directly to Esther Foundation: a residential young women’s health, development and leadership program through ten residential premises based around South Perth and housing more than forty five women and their children.

BUT…what if you don’t know how to run?
We don’t expect you can. Coaches will be there to help you through the sessions: Simon Elliott and Gillian Power. These guys are keen to help you, motivate, cheer you on and celebrate your efforts as you run stronger and longer over the course of the program!

BUT…what if you’re really unfit?
Many of those in the group will be and you’ll get fitter together!

BUT…what if you don’t have the time?
Aside from sessions lasting just 40-55 minutes, getting fitter will not only create a whole lot of other positive outcomes, it will also give you more capacity (and therefore more time!).

A bunch of women have already put their hand up (wholeheartedly and tentatively). Now’s the time to look each other (or Facebook) in the eye and say: “I’m in”.

The first session starts at South Perth Foreshore (Coode Street Car Park) at 6pm on Wednesday, 4 June. You can do it! And, just in case you don’t think it’s possible, there’ll be plenty cheering you on from the previous programs who’ll be able to testify that it certainly is!!

—–

If you’re Facebook but not part of the BT RunClub group on Facebook, join up so you can get more information about the sessions and share the journey with those who have signed up for it!

 

Simon Elliott

Simon Elliott

30 January, 2014

Jarrad Brown

Jarrad Brown

Inducted, 2013

Courtney Taylor

Courtney Taylor

Inducted, 2013

Jordan Thyer

Jordan Thyer

Inducted, 2012

BT Run Club launches the Guildford Long Intervals Session

BT Run Club launches the Guildford Long Intervals Session

22 January, 2014

BT Run Club is pleased to announce the launch of a new intervals session for 2014: the Guildford Long Intervals Session.

Guildford Long Intervals has a similar purpose and form to the current Tuesday Long Intervals in South Perth, but suited to those who live or work around Midland and the hills.

Championed by Stephen McAlpine and Jordan Thyer and ably assisted by Mr Endurance himself (aka Ian Hainsworth), the session is suited to runners of all abilities wishing to build endurance, fitness and strength.

We’re excited to see the introduction of the session, and also the opportunity to see some new runners make the journey to the flatlands on Saturdays for some of their longer runs. Cross-pollination is a glorious thing!

The sessions begin from January 27, 2014 with a weekly start time of 5:45am, making it not entirely impossible to make an appearance at both sessions (as brief as that appearance may be). Highly unadvised, but technically possible!

If you are aware of any runners who’d be interested in joining the session, forward them this link!

The group meets at Woodbridge Riverside Park by the Swan River. Much the same as the South Perth Tuesday intervals group, but a few kilometres to the east!

Click here for a map of the meeting point.

Run with Endurance!

ND5K

12

12

BOS9

 

#BOS7: The first Band of Brothers/Band of Sisters for 2014 :: BEGINNING WEDNESDAY FEB 5

#BOS7: The first Band of Brothers/Band of Sisters for 2014 :: BEGINNING WEDNESDAY FEB 5

14 January, 2014

In 2012 we introduced the Band of Sisters…and then the Band of Brothers – in over six different ‘intakes’ through through 2012 and 2013, around 100 sisters and brothers signed up to see each other through to the goal of running 5km…in one hit. It’s back again: #BOS7  – the first Bands of 2014!

The program combines walking and running intervals in a group setting. It doesn’t assume any level of fitness greater than perhaps an ability to run to the bus in desperation! The sessions will combine the physical workout alongside practical help on stretching, form/technique, pacing, gear selection and nutrition (and any other questions you ask along the way).

Qualifications required:
None…but a desire and commitment to reach a goal together for the benefit of each together, your health and your families.

Time commitment required:
2 sessions together (Wednesday 6pm, Saturday 7:30am) and one independently…or however it best fits with your schedule, each week for 9 weeks.

Many from previous Band of Sisters intakes have gone on to loftier goals having completed the program and continue to make Wednesday nights a regular part of their running diet, but that’s your call!

Gear required:
A pair of running shoes will certainly come in handy, but if you don’t have some it may be a good idea to come along with whatever you have and get some advice on what shoes might be good for you. Lightweight, non-bulky clothing is also advised (essentially, clothes that don’t get in the way of your running).

Cost:
BT RunClub sessions and Band of Brothers/Band of Sisters sessions are $7/session in groups of 10 or $9/session for casual sessions. You can “Join the Club” from the top menu and take it from there.
50% of all BT RunClub fees go directly to Esther Foundation: a residential young women’s health, development and leadership program through ten residential premises based around South Perth and housing more than forty five women and their children.

BUT…what if you don’t know how to run?
We don’t expect you can. Coaches will be there to help you through the sessions: Simon Elliott and Gillian Power. These guys are keen to help you, motivate, cheer you on and celebrate your efforts as you run stronger and longer over the course of the program!

BUT…what if you’re really unfit?
Many of those in the group will be and you’ll get fitter together!

BUT…what if you don’t have the time?
Aside from sessions lasting just 40-55 minutes, getting fitter will not only create a whole lot of other positive outcomes, it will also give you more capacity (and therefore more time!).

A bunch of women have already put their hand up (wholeheartedly and tentatively). Now’s the time to look each other (or Facebook) in the eye and say: “I’m in”.

The first session starts at South Perth Foreshore (Coode Street Car Park) at 6pm on Wednesday, 5 February. You can do it! And, just in case you don’t think it’s possible, there’ll be plenty cheering you on from the previous programs who’ll be able to testify that it certainly is!!

—–

If you’re Facebook but not part of the BT RunClub group on Facebook, join up so you can get more information about the sessions and share the journey with those who have signed up for it!


Protected: Race Report: Lachie McDougall: Mandurah 70.3

Protected: Race Report: Lachie McDougall: Mandurah 70.3

13 December, 2013

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THE 2013 BLACK TOENAIL AWARDS

THE 2013 BLACK TOENAIL AWARDS

9 December, 2013

For those who missed it, please enjoy the Second Annual Black Toenail Awards – commemorated on 7 December 2013 with few tears, but plenty of sweat .

Screen shot 2013-12-06 at 11.36.27 AM

2013 BLACK TOENAIL AWARD
Gillian Power

2013 INDUCTEES IN TO THE BT RUNCLUB HALL OF PAIN:
Courtney Taylor
Jarrad Brown

(2012)
Gillian Power
Jordan Thyer
Melissa Jennings
Ben Brennan

THE BTRC ‘CLUBMAN’ AWARD
Jarrad Brown

PB CARNAGE AWARD – FEMALE
Courtney Taylor

PB CARNAGE AWARD – MALE
Jarrad Brown

THE BTRC SPONSOR OF THE YEAR
Morrell Podiatry

THE ‘LEAPS AND BOUNDS’ AWARD
Grant Douglas

THE ‘I HAD NO IDEA I COULD RUN’ AWARD
Samantha Bland

THE ‘CRAZY BUT GOOD’ AWARD
Julie Tan

THE ‘BEST SUPPORTERS’ BANNER’ AWARD
Kylie Brown

THE ‘BEST LITTLE MEXICAN’ AWARD
Ben Van Trigt

THE ‘SO CLOSE TO 48 MINUTES AWARD’ AWARD
Stephen McAlpine

THE “DAVE WOTTLE” AWARD
Simon Webster

THE “SCHIZOPHRENIC BODY” AWARD
Alex McDougall

THE FINEST BARISTA AWARD
Fiona Elliott

THE “MR ENDURANCE” AWARD
Ian Hainsworth

THE “RUN WITH ENDURANCE” AWARD
Barry Atkins

THE “BEST MARATHON ON 1.5 LEGS” AWARD
Rick Warner-Jones

THE “SIBERIA SEEMS FUN” AWARD
Samantha Iceton

THE “PEAK EFFICIENCY” AWARD
Vanessa Klomp

THE “PEAK EFFECTIVENESS” AWARD
Abigail Kay

THE “GIRLS LOVE MY RIG” AWARD
Lachie McDougall

THE “YUKI KAWAUCHI” AWARD
Ben Noonan

THE “BEST DOUBLE ACT/BETTER HALF” AWARD
Jen Noonan

THE “MOST PROLIFIC STRETCHER” AWARD
Douglas Smythe

 

BTA

Race Report: MELBOURNE MARATHON: Jarrad teaches the marathon who’s book

Race Report: MELBOURNE MARATHON: Jarrad teaches the marathon who’s book

21 October, 2013

I ran my first marathon last year at City to Surf in August. It was a mammoth effort. I survived it, I ran under 4 hours (3’48) and was very happy with how I went considering I had only been running for a year. This is the story about the sophomore, the second album always has its challenges.

This year started with running some faster half marathons. I felt it was time to start thinking about the full again, I needed the challenge. I must have removed the painful memories of city to surf marathon last year from my brain.  I had heard Melbourne was a good course with many fellow BTers thinking of doing it.

This year the training was different. I had trained for a marathon before, I had built up to 30kms early on in the program running with Josh Bruins for his C2S marathon, I was regularly commuting to work on the bike and I had improved my pace by quite a lot.  This made for a different build up. There were many runs that I felt were real confidence boosters including: Yasso’s 800s in Port Hedland around camp with a heavy cold, a few super windy wet long runs, a long run with a 22k shift finishing at 4min/Kms with Simon, some great runs with Gill around the Tonkin loop and, to finish off, a huge improvement on the 3x3k intervals. It didn’t stop me being nervous!

To target a time that was a huge improvement on the last marathon made me nervous. Running is physical and mental.

Come race day, I was nervous. Finding parking, finding a toilet, eating the right food, drinking enough water, drinking too much water. Once I took that gel 15 mins before the start, took the jumper off and had a good pep talk from my wonderfully amazing wife, I was ready to go. I pulled into the appropriate sheep pen somewhere between the 3:00 and 3:10 pacers. Once I crossed the start it was inevitable: today I was going to run a marathon and at the end my legs will be really sore. They were feeling great though! Simon had told me to try get the first km somewhere under 4:30. That was my first goal. To do this I was making my way through the crowd trying to take in the scenery. Before I knew it, 4kms were up the crowd had thinned, I had seen TB, the 3:00hr pacer was in front and 3:10hr behind me, my average pace was 4:20, and I was feeling comfortable. Great!

Heading into Albert Park, I was just happy sitting on my slightly faster than planned pace (4:25). I was feeling good. At this point my brain was thinking about pace and then a whole lot of nothing. It was on holiday. It was enjoying itself. My brain was in the green room getting ready for its show in an hour. But for now it was idling. I run through pit lane grab a drink, run up to the turn around and start looking for Danny and Gill. I see Danny, he sees me. He is looking comfortable. I see Gill, I yell her name. She doesn’t see me. I try again and she snaps out of her concentration. We both fist pump and then carry on! By this point I had introduced myself to a Spartan (completed 10 Melbourne marathons and has a running singlet telling everyone so). We discuss pace, the weather, Perth, previous marathons.

The 13k mark comes up and I take a gel and some water and catch up to my friendly Spartan friend. We are now cruising towards the coast pretty comfortable and third of the way in. This is going well.

We hit the coast and I lose my Spartan friend in the crowd. I see the lead car coming and then see the lead pack of males coming. So impressive to watch them. It gives me a bit of a boost seeing them run past. The lead female comes not too long after, all by herself. She is flying. It looks effortless. Wow. I was still feeling great. My best running the last few months starts at least with 15k into the journey. The legs were loving it. The huge  3:00hr pack run past. I get to the turn around and start making my way down the coast and look out for Danny and Gill. I see them both looking comfortable. The 20k mark passes. I get to the 23k mark and I had to go…to the toilet. I had been ignoring the need for for 10k. I lose 30 seconds but catch up to the guy I was running with and pass him and see my spartan friend again! Some kids were handing out snakes. I take a couple and bite off a small mouthful.

At 25k, I take a gel. Very hard to swallow. I stop and take some water with that one!  I go around the turn around and realise these quads are burning.

Now I’m thinking about the 30k mark, I’ll see Kylie, Simon and Fi there hopefully, and then I’ll be heading back. I get there and I don’t see them. Must have run out of time getting down here. I don’t think about it too much and push on up the slight incline. My legs are hurting a little but I’m still going at a good pace. I get up to the Albert Park turn off and get bombarded with slightly too slow half-marathoners. I didn’t want to be that rude guy yelling ‘runner coming through’  but I had to. I was not as nimble as I was 30k prior. I found a space and really appreciated the crowd around me.

The course splits with the half having their own half of the road while the lonely marathon runners have the other half. It was really good to have the crowd running next to me. I forgot I had 34k on my legs. The course takes a left and I am back with the half marathon crew pushing through into botanical gardens. I take the small lump they call a hill. My legs are stiff and sore but I pass a few guys up the hill. Before I know it I have 5kms to go. I tell myself “You’ve got this”. I keep trying to push but my legs were not going to go any faster. I had to be happy with how well they had done today. I get to Flinders St station/ Federation square. The crowd is building and out of the corner of my eye I see the MCG. It looks too far away. I can’t think about it. I look away and down at the road. Up Flinders St was a slight up hill into what was a bit of a downhill.

I am within reach of the MCG. I just enjoy it from here on in. I go through the chase, such an unreal feeling. I feel good. I have done it. I have run to plan. Not just any plan: the A-goal plan. I enter the MCG and the crowd was unreal. Somehow I hear Kylie’s voice in the crowd. I see Sam and Dee and Kylie cheering me on and I get through the finish feeling really happy with the run. I just ran it without needing to dig as deep mentally as last time. I really enjoyed it this time! I ran it to plan with a 3:08. I still cant believe it. Praise the Lord!

Thanks to Kylie and Simon: two people who really believed I could do it and supported me through it!

To Gill, who’s company on those runs out to Tonkin Bridge was very much appreciated. I always looked forward to the deep conversations we had on the Saturday morning long runs.

Thanks to all the 6:00AM crew who I had the pleasure of running with for weeks on end.

BT Run Club is  a special thing. So much support for each other, I wouldn’t have done it without BT Run Club!

P.S.: Kylie made a poster to cheer me on in the race. Pretty sure she meant ‘boss’ but this was way more memorable…

Race Report: MELBOURNE MARATHON: Lindy runs a marathon

Race Report: MELBOURNE MARATHON: Lindy runs a marathon

The Great Idea

When I moved to Perth from Scotland I got into running. Perth is a beautiful city. It’s sunny and dry, there are great paths around the rivers, all perfect for running. I had ran two half marathons back in Scotland for fun bit after travelling for a year, hadn’t really been doing much running. I found BT Run Club and that’s when it all started.

I completed the Perth City to Surf, Fremantle and Busselton half marathons earlier in the year and the next challenge seemed to be to attempt my first full marathon. I was in the middle of a postgraduate degree and working full time so decided that when my last exam was over in June I would have more time to commit to training but I was apprehensive about making the commitment as I knew how much training would be involved. I had lunch with Gillian one day and she told me about her experiences and she managed to convince me that I would be able to do it and that I had a strong running base to start from. I then spoke to Simon and with his usual words of encouragement, I decided to do it. Before I knew it I had a training program and that was it, no turning back!

The Training Program

The training program didn’t get off to a great start, it started at week 18 and I missed the first 2 weeks as I had my exam then shortly after that I ended up working up at a mine site in Wiluna for 3 weeks. In Wiluna, my runs were limited to running on the treadmill at the mine site which didn’t go to well. It was about week 13 (to go) by the time I started seriously getting into the program and I was worried I was leaving it too late. I quickly realised that there was a big difference between running 2 or 3 times a week to running 5 times a week. My legs seemed to take 3 days to recover from my long runs on Saturdays so by the time I got to intervals on Tuesday mornings my legs still felt tired and I was getting frustrated that my intervals times weren’t improving as my long distances increased. For the bulk of the program I stuck to the 3 main sessions plus a recovery run and swim on the Sunday. It was not until week 5 that my legs felt strong enough to start adding in the extra mid-week run and I was running over 60k every week.

Along the way my training buddy, Julie, got injured. I felt terrible for her as she was so enthusiastic about the training and was so determined to do the marathon. I missed her company during my long runs in the following few week but ended up getting up to 28k runs quickly although it was difficult running for 3 hours by myself. I also had some great company from Irene on a few long runs then she ended up injured too! Then Simon told me that he had a new running partner for me: Mark. Mark was also doing the Melbourne marathon, hadn’t been training much and we had about 6 weeks to go. He was going to run 27k on his first run?! Mark and I got each other through some long 32k runs. Without too much effort, I realised that I was running my long training runs at my target marathon pace which was 5min/35sec ks to finish in 4hrs. I was so grateful to have some company again and it all seemed a lot easier. Towards the end of the training program I did start to feel a lot stronger and my interval times were finally started to improve too.

I was so lucky that I got no serious injuries but I had a whole list of wee injuries and trips to the physio nearly every week along the way. The main impact the training had on me was just constantly feeling exhausted. I do not have a 9 to 5 job and often work late in the evenings. This meant getting up to train and 5.30am in the mornings, rushing to get to work and coming home from work at night and often going straight to bed to get up to run the next morning. I was in my bed at 9pm on Friday nights in preparation for early Saturday mornings then ended up exhausted every Saturday as my body recovered from the 32k runs! I have read other peoples stories about loving every minute of their training program. I will be honest and say that I found it difficult, challenging and exhausting.

I initially set out with target of finishing the marathon in 4 hours but when I started to do the long 32k runs I found a new appreciation of how far the marathon distance was. I seriously doubted as to whether I would even get to the finish line. By the time I got to the end of my 32k training runs I felt like I had nothing left and was really worried about the last 10k of the race. I had a few chats with Simon about this and he gave me confidence that I should be able to do it and complete it in my target time of 4 hours.

Race Day

On the day of the marathon I felt really nervous. I had never run further than 32k before and just didn’t know what was going to happen. So many scenarios were going through my head at the start line and I kept on hearing Barry saying “it’s just a long run” (maybe for him, not for me!).  My strategy was to go out at 5min30sec/ks as I knew I should feel comfortable running 32k at that pace and just hang on for as long as I could after that.  I ran the first 3ks of the race with Mark and his Mum. The road was busy and we were averaging about 5min40sec/ks. Mark looked like he was limping a bit from ongoing issues with his foot and I knew I had to go on. I got into a nice rhythm of running between about 5min15sec/ks and felt really comfortable. I ran the first 10k in about 55mins and before I knew it I was at 21k and it was about 1hr 55mins. I knew I was on target to get my 4 hours but didn’t know how much longer I could hang on but I was still feeling surprisingly okay.

I had been running with the 3hour 50min pace runner and I managed to keep up with him this until 32nd kilometer then started to slow down to 5min30sec/ks. I loved the first 32k of the race. It was the fastest 32k I had ever run and I was still going.

My little Mexican

The 33rd and 34th kilometer started to get harder and my legs started to get sore. I was getting worried but pushed on. In the middle of the 34th kilometer, I felt my right achilles get really tight and my quads felt like they were starting to cramp. I looked at my Garmin and I had slowed down without realising it to 6min/ks. My legs started to feel sore everywhere and I went downhill really quickly in the matter of minutes. Just at that moment, in perfect timing, Damien came running towards me starting going on about how fast I was going and that I was on track for a sub 4 hour marathon. I tried to tell him how sore my legs were, I think he was listening but kept on telling me I was fine and I knew he trying to get me to the end. I only had 8k go…..the longest 8k I have ever run! I quickly worked out that even if I slowed down to 6min/ks and could sustain it to the end I would still get my sub four hour time. That’s what I did. I didn’t feel exhausted or out of breath, I was chatting away to Damien trying to take my mind off what I was doing. My legs were giving up on me and there was nothing I could do about it, expect try to pretend that it wasn’t happening.

As we ran though Botanic gardens around the 36th kilometer, there was a gentle incline that seemed to go on forever. Every step hurt and I think I even had a tear in my eye as everything from the waist down got sorer and sorer. Running the 36th to 40th kilometers is the hardest thing physically I have ever done. Each kilometer seemed to last forever but I made the decision that I had made it this far and I wasn’t stopping now and somehow I managed to keep on going. The last 2 kilometers were surprisingly ok as I could see the MCG ahead and could visualize where the finish line was. I was still so sore, but I had come this far, trained so hard to get here and there was absolutely no way I was giving up or stopping until I got to the finish line.

The last kilometer went quickly and as we approached the MCG Damien was shouting at to me “this is it and nobody is overtaking you now”, I couldn’t believe it, he was shouting at me to speed up! Somehow, and I don’t know where it came from, I started running as fast as I could for the last 500 meters and I crossed the finish line. With the help of my little Mexican I had crossed the line, I immediately stopped and my legs gave way from beneath me and the Damien had to carry me down to the recovery area. I did try to smile crossing the finish line, I am not sure it was out of relief or happiness, but I couldn’t believe what I had just achieved. My first marathon was done in 3 hours and 54 minutes and I certainly did “run with endurance”!

Huge thank you to everyone at BT Run Club for their ongoing support and encouragement, especially to my Little Mexican for getting me across the finish line.

Race Report :: Courtney Taylor :: 2013 City to Surf Marathon

Race Report :: Courtney Taylor :: 2013 City to Surf Marathon

2 September, 2013

It’s a Sunday on the 25th of August 2013 and it’s 6 am. I am standing at the start of the Perth City to Surf Marathon. How did I find myself here? Well, it’s a short story really. I completed my first marathon the year prior (the Perth Marathon) and I think my exact words afterwards were, “never again, once is enough”. After that run I decided I would join a run club as I was seeking a social aspect to my running…which is where BT RunClub came in. After my first session with the club I came home to my partner and told him I had found my people; people who love running as much as me.

For the first six months after joining I was just happy running with others, I didn’t focus on any races. Then an idea (‘let’s do another’) popped into my head and it grew from there. I decided this time round however I was going to do it better. I was going to train harder and smarter (i.e., I was going to make each run count and stick to specific times for recovery runs, marathon runs and fast runs rather than doing them all at the same pace). I also decided I would focus on nutrition and hydration (half a banana and few lollies in the first marathon did not quite cut it; I am still stunned by the power of those GU Energy Gels). With both these in check I aimed to run a faster marathon than my last (which was 3 hours 35 mins 35 seconds).

So I trained. Give me a plan and I’ll follow it to the letter, which is exactly what I did.  By the end I was feeling confident knowing I had done the work but also a little sad as I had loved every minute of it. When it came to taper week I struggled big time, I was used to running 60-80km per weeks not 28 kilometres! By Saturday; the day before the race, I was antsy. I couldn’t sit still, I wanted to run.

So here I was on Marathon Day. Up at 4:30am. Somehow I had conned my partner (who. let’s just say, is NOT a morning person) into getting up to drive me and a few others from the club in (including my Little Mexican, Simon, more on him soon). As I was eating breakfast, up gets my partner. My first comment to him was “great day for running!”. All I got back was a death stare.

Standing at the start line I couldn’t help but smile. I was ready and I was going to enjoy this. For the first few kilometres all I was focused on was settling in. Little Mexican had given me the advice of running the first half faster, and being confident and aggressive early particularly due to the hilly nature of the second half. This made me nervous. I was worried I would blow up. We decided on a pace in the 4:40’s per kilometre for the first half and then try to hang on. After a few kilometres I had settled at this pace and was just trying to soak it all in, appreciating the fact that I was running (that taper week really did work wonders). First 10 kilometres went along nicely, on the loop back from Crawley I saw some familiar faces – Ben, then Barry, then another Ben, Josh, Elliot and Greg which momentarily took my mind away from the running. For the majority of the first half I was running by myself. There was a little pack in front of me and one behind me, with me in the middle.

Around the 17 kilometre mark I started very much looking forward to meeting me Little Mexican, who was due to jump in with me at 22 kilometres. I had the St Georges Terrace Hill to contend with first. At the bottom of this hill I looked up, said to myself I have done this hill so many times in training and then told it to come at me, and it did. My reward at the top was seeing Gill and Kelly; my regular running pals; they were smiling and cheering me on which gave me a boost. Next minute off takes my Mexican and there he is beside me. So what is a Little Mexican?…well, a Little Mexican is not a Mexican person, rather  a person who runs beside you for part of a race and does whatever is necessary to get you through. This Little Mexican is like no other. He is prepared with my GU Gels and water bottle. When I want water/GU he says, “yell out” and he even opens my GU for me (I could get used to this).

Kings Park started well, a little bit of undulation but nothing too bad. I started noticing I would run quite well up the hills and even overtake a few others, however on the downhills they would all overtake me. I really need to learn to run hills better. Little Mexican ran slightly in front of me. I devised an idea that if I request water Little Mexican would have to slow down to give it to me; my Little Mexican is too smart for that. He held out my water like a beacon of light, I had to run faster to get it! Clever. By this stage I had started tipping water over my head. I am not sure why but it felt amazing so I kept doing it.

Kings Park was starting to do my head in by the 28th kilometre. Then Lovekin Drive came along.  I can’t say I enjoyed this hill at all. I was expecting the other three major hills in the course but unfortunately had neglected to pay any attention to this one. It surprised, then owned me. Pace dropped to 5.09/km. Ouch. My pace had been sitting nicely in the low 4.40’s. This is where I had to start drawing on some mental resources. Little Mexican had said to me in my prep talk of the difference between pain and suffering. Pain is inevitable, suffering is a choice. I chose to not suffer, just to noticed this damn hill and let it be. Yeah that hill sucked, but it was over now.

Out of Kings Park we went. I saw Kelly and Gill again. I wasn’t expecting to see them again and seeing them gave me such a pick me up after a tough Kings Park section (never underestimate the power of a support crew). My mood instantly lifted, 10 kilometres to go, Kings Park was beyond me and the beach was in front of me. We ran into Subiaco and I tried to entice Little Mexican for a breakfast pit stop, clearly he was having none of that. Third gel went down, although didn’t quite go down as well as the others. Little Mexican piped up reminding me about the house we were building in this marathon. He said it’s time to put the roof on this thing. I told him I hope it goes on quick. That nasty hill near Perry Lakes loomed. I was delighted when we had crested it not far now.

Four kilometres from the finish line Little Mexican told me four rolling hills to go and we are done. What! Dammit I thought those hills were done. Last 1.5 kilometres loomed, I decided I just wanted to get to that finish line quick. The pace picked up and there was the finish; 3 hours 19 minutes 11 seconds. Goal achieved. This time I know I will do another.

“The Band of Sisters and Band of Brothers” :: Final Walk2Run Program of 2013 starts 2 October!

“The Band of Sisters and Band of Brothers” :: Final Walk2Run Program of 2013 starts 2 October!

20 August, 2013

In 2012 we introduced the Band of Sisters…and then the Band of Brothers – in over four different ‘intakes’ through the year, around 80 sisters and brothers signed up to see each other through to the goal of running 5km…in one hit. It’s back again: the final Bands of 2013!

The program combines walking and running intervals in a group setting. It doesn’t assume any level of fitness greater than perhaps an ability to run to the bus in desperation! The sessions will combine the physical workout alongside practical help on stretching, form/technique, pacing, gear selection and nutrition (and any other questions you ask along the way).

Qualifications required:
None…but a desire and commitment to reach a goal together for the benefit of each together, your health and your families.

Time commitment required:
2 sessions together (Wednesday 6pm, Saturday 7:30am) and one independently…or however it best fits with your schedule, each week for 9 weeks.

Many from previous Band of Sisters intakes have gone on to loftier goals having completed the program and continue to make Wednesday nights a regular part of their running diet, but that’s your call!

Gear required:
A pair of running shoes will certainly come in handy, but if you don’t have some it may be a good idea to come along with whatever you have and get some advice on what shoes might be good for you. Lightweight, non-bulky clothing is also advised (essentially, clothes that don’t get in the way of your running).

Cost:
BT RunClub sessions and Band of Brothers/Band of Sisters sessions are $7/session in groups of 10 or $9/session for casual sessions. You can “Join the Club” from the top menu and take it from there.
50% of all BT RunClub fees go directly to Esther Foundation: a residential young women’s health, development and leadership program through ten residential premises based around South Perth and housing more than forty five women and their children.

BUT…what if you don’t know how to run?
We don’t expect you can. Coaches will be there to help you through the sessions: Simon Elliott and Gillian Power. These guys are keen to help you, motivate, cheer you on and celebrate your efforts as you run stronger and longer over the course of the program!

BUT…what if you’re really unfit?
Many of those in the group will be and you’ll get fitter together!

BUT…what if you don’t have the time?
Aside from sessions lasting just 40-55 minutes, getting fitter will not only create a whole lot of other positive outcomes, it will also give you more capacity (and therefore more time!).

A bunch of women have already put their hand up (wholeheartedly and tentatively). Now’s the time to look each other (or Facebook) in the eye and say: “I’m in”.

The first session starts at South Perth Foreshore (Coode Street Car Park) at 6pm on October 2, 2013. You can do it! And, just in case you don’t think it’s possible, there’ll be plenty cheering you on from the previous programs who’ll be able to testify that it certainly is!!

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If you’re Facebook but not part of the BT RunClub group on Facebook, join up so you can get more information about the sessions and share the journey with those who have signed up for it!


“The Band of Sisters and Band of Brothers” Returns for 2013! :: Walk2Run Program starts 6 February

“The Band of Sisters and Band of Brothers” Returns for 2013! :: Walk2Run Program starts 6 February

7 January, 2013

In 2012 we introduced the Band of Sisters…and then the Brand of Brothers – in over three different ‘intakes’ through the year, around 30 sisters and brothers signed up to see each other through to the goal of running 5km…in one hit. It’s back again: the first Bands of 2013!

The program combines walking and running intervals in a group setting. It doesn’t assume any great level of fitness greater than perhaps an ability to run to the bus in desperation! The sessions will combine the physical workout alongside practical help on stretching, form/technique, pacing, gear selection and nutrition (and any other questions you ask along the way).

Qualifications required:
None…but a desire and commitment to reach a goal together for the benefit of each together, your health and your families.

Time commitment required:
2 sessions together (Wednesday 6pm, Saturday 7:30am) and one independently…or however it best fits with your schedule, each week for 9 weeks.
Many from previous Band of Sisters intakes have gone on to loftier goals having completed the program and continue to make Wednesday nights a regulalr part of their running diet, but that’s your call!

Gear required:
A pair of running shoes will certainly come in handy, but if you don’t have some it may be a good idea to come along with whatever you have and get some advice on what shoes might be good for you. Lightweight, non-bulky clothing is also advised (essentially, clothes that don’t get in the way of your running).

Cost:
BT RunClub sessions are $5/session in groups of 10. You can “Join the Club” from the top menu and take it from there.
50% of all BT RunClub fees go directly to Esther Foundation: a residential young women’s health, development and leadership program through ten residential premises based around South Perth and housing more than forty five women and their children.

BUT…what if you don’t know how to run?
We don’t expect you can. Two coaches will alternate through the sessions: Simon Elliott and Callum Stott. These guys are keen to help you, motivate, cheer you on and celebrate your efforts as you run stronger and longer over the course of the program!

BUT…what if you’re really unfit?
Many of those in the group will be and you’ll get fitter together!

BUT…what if you don’t have the time?
Aside from sessions lasting just 40-55 minutes, getting fitter will not only create a whole lot of other positive outcomes, it will also give you more capacity (and therefore more time!).

A bunch of women have already put their hand up (wholeheartedly and tentatively). Now’s the time to look each other (or Facebook) in the eye and say: “I’m in”.

The first session starts at South Perth Foreshore (Coode Street Car Park) at 6pm on February 6, 2013. You can do it! And, just in case you don’t think it’s possible, there’ll be plenty cheering you on from the first and second programs who’ll be able to testify that it certainly is!!

—–

If you’re Facebook but not part of the BT RunClub group on Facebook, join up so you can get more information about the sessions and share the journey with those who have signed up for it!


“The Band of Brothers”:: Walk2Run Program starts November 7

“The Band of Brothers”:: Walk2Run Program starts November 7

18 October, 2012

Embracing the possibilities that equal opportunity affords, BT RunClub has formed the “BAND OF BROTHERS” – a group of blokes committed to seeing each other through to the goal of running 5km and beyond…in one hit.

The program combines walking and running intervals in a group setting. It doesn’t assume any great level of fitness greater than perhaps an ability to run to the bus in desperation! The sessions will combine the physical workout alongside practical help on stretching, form/technique, pacing, gear selection and nutrition (and any other questions you ask along the way).

Qualifications required:
None…but a desire and commitment to reach a goal together for the benefit of each together, your health and your families.

Time commitment required:
2 sessions together (Wednesday 6pm, Saturday 7:30am) and one independently…or however it best fits with your schedule, each week for 9 weeks.

Gear required:
A pair of running shoes will certainly come in handy, but if you don’t have some it may be a good idea to come along with whatever you have and get some advice on what shoes might be good for you. Lightweight, non-bulky clothing is also advised (essentially, clothes that don’t get in the way of your running).

Cost:
BT RunClub sessions are $5/session in groups of 10. You can “Join the Club” from the top menu and take it from there.
50% of all BT RunClub fees go directly to Esther Foundation: a residential young women’s health, development and leadership program through ten residential premises based around South Perth and housing more than forty five women and their children.

BUT…what if you don’t know how to run?
We don’t expect you can. Two coaches will alternate through the sessions: Simon Elliott and Callum Stott. These guys are keen to help you, motivate, cheer you on and celebrate your efforts as you run stronger and longer over the course of the program!

BUT…what if you’re really unfit?
Many of those in the group will be and you’ll get fitter together!

BUT…what if you don’t have the time?
Aside from sessions lasting just 40-55 minutes, getting fitter will not only create a whole lot of other positive outcomes, it will also give you more capacity (and therefore more time!).

A bunch of women have already put their hand up (wholeheartedly and tentatively). Now’s the time to look each other (or Facebook) in the eye and say: “I’m in”.

The first session starts at South Perth Foreshore (Coode Street Car Park) at 6pm on November 7, 2012. You can do it!

—–

If you’re Facebook but not part of the BT RunClub group on Facebook, join up so you can get more information about the sessions and share the journey with those who have signed up for it!


THE 2012 BT RUNCLUB BLACK TOENAIL AWARDS

THE 2012 BT RUNCLUB BLACK TOENAIL AWARDS

10 September, 2012

For posterity, celebration and recognition, please enjoy the Inaugural 2012 Black Toenail Awards – commemorated with dignity and exuberance on Saturday 8 September 2012.

2012 BLACK TOENAIL AWARD
Ben Noonan

THE INAUGURAL INDUCTEES IN TO THE BT RUNCLUB HALL OF PAIN:
Gillian Murphy
Jordan Thyer
Melissa Jennings
Ben Brennan

THE BTRC ‘CLUBMAN’ AWARD
Callum Stott

THE BTRC ‘JUNIOR CLUBMAN’ AWARD
Asher Noonan

THE 2012 ENDURANCE AWARD
Jen Noonan

THE ‘CRUSH THE LOSERS’ AWARD
Claire Dunjey

THE ‘MOST OUTSTANDING DEBUT’ AWARD
Danny Grossman

THE MOST INSPIRATIONAL AWARD
Graeme Eggert

THE OUTSTANDING ACHIEVEMENT AWARD
Melissa Jennings

THE BREAKTHROUGH ACHIEVEMENT AWARD
Ben Noonan

THE MERITORIOUS ACHIEVEMENT AWARD – MALE
Jarrad Brown

THE MERITORIOUS ACHIEVEMENT AWARD – FEMALE
Samantha Iceton

THE BTRC SPONSOR OF THE YEAR
Prime Podiatry

THE ‘PB CARNAGE’ AWARD
Claire Johnson

THE ‘I HAD NO IDEA I COULD RUN’ AWARD
Simone Field

THE ‘ZERO TO HERO’ AWARD
(jointly awarded to) Angela Nathan and Julie Tan

THE ‘BEST PARTNER IN A SUPPORTING ROLE’ AWARD
Kylie Brown

THE ‘I WANT TO BE RUNNING LIKE THAT WHEN I’M YOUR AGE’ AWARD
Tom Maxwell

THE ‘DIZZY’ AWARD
Neil McCulloch

THE ‘JOYFUL LITTLE MEXICAN’ AWARD
Dan Binks

THE ‘CAN I HAVE IT IN LONG SLEEVES?’ AWARD
Cristina Millingalli

THE ‘FRANK SINATRA’ AWARD
Jonathon Phillips

THE ‘SECOND WIND’ AWARD
Stephen McAlpine

THE “ACE OF SPADES” AWARD
Tracy Achemedei

THE “ROUND IT UP” AWARD
Alex McDougall

THE FINEST BARISTA AWARD
Fiona Elliott

THE “BADGE OF HONOUR” AWARD
Audrey Xie

THE “I ONLY GO LONG” AWARD
Onil Lad

The joy of the little Mexican

The joy of the little Mexican

30 August, 2012

A mate of mine employs his fair share of hired help. The jobs he neither has the time nor the inclination for, he delegates. He calls the hired help his ‘little Mexicans’. Not dissimilar to the domestiques of Tour de France fame, the little Mexicans do what needs to be done so the nominated King or Queen is equipped for every possible success. This is the story of the willing Mexican and his joy!

A few weeks back, while I was figuring out where I’d stand to see the most BT RunClub crew, Gillian Murphy and I exchanged a regular ‘coach to athlete’ conversation that went a lot like this (I just extracted it from Facebook!)

Simon: I reckon with continued training, a taper and someone running beside you yelling encouragement, you could give this race a BIG crack!
Gillian: hahahaha…like 3:40? That would be awesome!
Simon: I had 3:39 in mind…
Gillian: :)

And so a dream was born. I was/am semi-injured and couldn’t race or train hard but, as someone’s little Mexican, I could prove quite useful. Sammy Jay had given me the opportunity to polish off the Gold Coast Marathon with her and it was a blast. This had the potential to be a whole lot of fun. 10km races are feisty, halves are marvelous, but the marathon… the marathon is something special. It’s a journey that requires endurance, heart and soul…and a fair dose of the human spirit that can break the roughest of men and women. That’s its beauty and its danger. Back to the story.

The program we developed for Gillian was to prepare her for a 3:48 marathon, but you only need to run with her for 15 minutes to realise that there’s plenty more under the hood. We just needed to help her extract it.

As I went to bed on Saturday night I said two things to Fi: “I hope my legs let me run this far” and “I can’t believe I’m getting up at 4:30am and I’m not racing”. But that’s how race day started. Gillian, Fran (Gil’s fiance), Barry and Danny turned up at Collins Street in the middle of the night and we headed for the Convention Centre. Everyone seemed so laid back as we congregated at the start – Ben Noonan was positively dapper in his brand-new-with-tags Dinner jacket to keep him warm before the gun, Barry and Jen were the seasoned professionals – just ready to get on with it, Jarrad was the excited kid at his first slumber party and Danny…well Danny was chilled, relaxed Danny. The excitement was left to Kylie (Jarrad’s wife) and I, who seemed to have enough for the other five put together!

After my standard brief to the crew – recalibrate your form with an ‘all-systems check’ every couple of km, relax, start conversations early, build your house, you’ve done the work (chokes up with tears…pffft!) – they were off into the darkness. It was a stunning morning: cool, crisp, still – the days from which marathon dreams are made.

Having hooked up with Alex and Lachie who had there own assignments as little mexicans for the day, we cheered them past the Bell Tower, it was time to get cold and uncomfortable as we waited for the leaders, then Ben, then Danny and Barry, to pass through the half. They were in good shape – all of them. Something good was brewing…

We moseyed up the Terrace (my first 3km splits for the day were 47:22, 50:33 and 18:18!) and Alex added Gu Chomps to my cargo of water and Gu – compression gear has its benefits! Just before the top of Malcolm Street, Jarrad and Gillian arose and the little Mexican was called in action.

My first thoughts as we got onto Fraser Avenue was how strong they were looking. They had 22km under their belts and they were looking the goods – chatting away, soaking in magnificent view, and reminding each other that this chunky circuit of hills held no surprises for them – they’d been on them for weeks now. We laid down the modus operandi for the little mexican – don’t let me make you run too hard, run through the drink stations – I’ll sort them out for you, call on me for Chomps and Gu anytime, and keep on trucking.

Jarrad and Gillian monstered the hills of Kings Park. It was seriously impressive. We’d stuck close to 5’00/km right through Kings Park, we’d celebrated 30km together, and we were almost out of there. Cheered on by a little BTRC cheer squad on Fraser Avenue (Sera, Willow & Harper) and boosted by the addition of Lachie to our crew, we left the Park with cheery high fives and started to get serious.

Every drink station provided its own joy for the little Mexican – an opportunity to do something useful and help the others keep on trucking. I’m not sure how you navigate a packet of Chomps at pace, but I was glad it was me who was dolling them out – the two machines were able to click on while I fumbled about with my sticky fingers.

As we approached Thomas Street I could hear Jarrad start breathing hard and was really glad that we had two mexicans on board – we were about to separate.

Gillian was smart (or silly) enough not to look at her watch – she let me keep an eye on the time as the slightly downhill kilometers kept clicking by. We were into the last 10km and she was running up a storm. Around this time we picked up a third amigo, Helen, in her red Jetts singlet. She joined the crew and was running beautifully. Now we had a pack and through most of the crowded intersections I exhorted the crowd to ‘give it up for the girls’ who were now in full flight. The little roars always help – they certainly lift me in a race.

I didn’t want Gil to know just how quickly she was running, it could derail the operation, but we’d seen off our 5 minute kms and were heading south…4’54, 4’43, 4’41, 4’46, 4’41…I didn’t want to see her blow up but she was looking beastly. If you’re in any doubt, this girl can run – smoothly, efficiently and with some gears that not many seem to have around 36km in a marathon. She was using them and I was lapping it up. We steadily passed runner after runner as we wound up the pace – I’d say it was only half-marathoners that took us from 25km on. We past another crew of Gil’s friends and she surged – no one surges at 36km unless they’ve still got something up their sleeve!

By now Helen was part of the family – enjoying the waiting services of the little mexican, and thriving on the encouragement of the crowd and those around her.

Gillian introduced the little mexican to some Irish words he was hitherto unaware of between 36 and 38km. It was getting tough, but she was hanging tough. A couple of times I looked down at my watch, saw what we were doing and couldn’t contained my excitement. I bursted with a volley of claps and joyful noise. Something pretty special going on for both Gillian and Helen and I had no inclination to contain it.

With 4km to go we passed the State Basketball Centre and I couldn’t keep what was going on a secret any longer. Having checked my maths too many times, I blurted out: ‘Girls, we’re on for something real big right here – if we can stay strong through these last 4 kilometres, you’re going under 3:40. Gillian looked at me with a stunned look on her face and said another of those Irish words. We just had to hand tough and grind it out.

Confession: I started running marathons in a renaissance of racing after a long lay off through prolonged injury and I’m yet to enjoy a full four quarter effort. I’m first to acknowledge that I was deriving enormous vicarious pleasure from seeing someone dig a deep well and produce gold. We just needed to keep shining to City Beach.

We hit Oceanic Drive and were now a Tuesday long interval away from the finish line. I knew it wasn’t going to be pretty – we had 3 or 4 lumps to deal with and, having run 39km, just needed to get her up and down them as best we could. I don’t know that I could polish off those hills this deep into a marathon…they’re tough.

We deal with some sharp stuff that gets stuck in the sole of Gil’s shoe, a pesky fella on a bike barking orders at his runner, and the last of the ‘lumps’ and we’re heading for home.

Gil’s roaring now – she finds another gear and produces a 4:25 kilometre as we head for the finish line. As we turn into the finishing chute we see an excited Cal with a broad smile to bring us home. I do my best to yell out ‘soak it in’, but I’m a little too emotional to be coherent at this point. The clock says 3:36 and the feisty Irishwoman and the little mexican join hands, and breast the line. It is finished.

This is my story, so I’ll get indulgent. I’ve had a few running highlights in 2012: Run for a Reason was great, the Gold Coast Half and finishing off the Marathon with Sammy was grand, but this is right up there. I may not have had a race number on me, but basking in the glow of other’s performances tasted very sweet on Sunday. Reveling in Claire Johnson’s half, in Danny’s debut, in Ben’s breakthrough marathon, in Steve’s slick first up half, in Jordan’s sprint finish, in seeing a couple from the Band of Sisters finish a 12km…that’s a whole other level of joy. About as much as this little mexican can handle on one day.

BT RunClub began with people and encouragement, endurance and joy at its heart. Sunday was celebration of all those for me. Thanks for the opportunity.

 

Race Report :: Steve McAlpine :: City to Surf Half – August 26

Race Report :: Steve McAlpine :: City to Surf Half – August 26

No kangaroos. No trees. No waterfalls. No National Park. People though. Lots of them.  Not exactly all shapes and sizes, but all buzz and limber. Oh, and a stretch of tarmac up St Georges Terrace with a left turn into Kings Park.  I am seven rows back about to start my first ever race – the 2012 City to Surf Half Marathon. I started running in February – alone. Alone because it chilled me out in a job soaked with people. Alone because I am not a runner, never have been and at 45 years of age feel a bit stupid starting. Alone because 6am in the Hills is an alone kind of place.

The signal goes and instantly I am – alone.  Just me and Monsieur Garmin, my newest acquisition, one that I hope will corral me into 4:20-4:30 a km for 21.1 of them. I don’t know it yet, but “alone” will cling to me the whole race: Tunnel vision has taken over.

The terrace was nothing – a tame tarmac version of my daily gravel climb to Hovea Falls. Savvy Simon said to start off slow and I do, but a quick look down and it’s 4:34 first km. Ease it up Steve, ease it up. Suddenly I’m on Fraser Avenue, aware of the magnificent city to my left, but only just. The metronome starts ticking.  I remember Simon’s words “Get yourself sorted out on Fraser.”  It’s working.  I feel smooth; my troublesome left achilles not even tingling.

Before I know it we’re downhill – fast – onto Forrest Drive. Too fast for me. Computer says NO! 3:57!  I’m going to wreck this train in the station.  But it feels like 4:20. It feels easy. The panic subsides as I crank out a succession of sub-4:20s all the way to the long, languid climb up Lovekin Drive. The fallen from the war are remembered at every tree here, and I zoom out of my head long enough to see a fresh batch of fallen – marathoners staggering and stopping the whole way up.

Suddenly I am back on Fraser, and feeling good.  My plan was to get out of the park in one piece and tackle whatever lay ahead. I’d run the park leg twice after being in town for work, but time had caught up with me and I didn’t manage to run to the surf.  I knew there were hills to climb, just not the number or the gradient.  One nagging thought though – I’m struggling to drink on the run.  I’ve grabbed a few cups, spluttered a few gulps and worn the rest. Will it catch up with me?

It’s only when I come out from the canopy of the park that I realise the sun is far higher than at any time during my normal runs.  It’s warming up and I’m glad for the sunscreen on my bald head.  I make a mental note to grab a drink at every station.  My times are starting to settle: just above 4:00 on the downhills, around 4:25-4:35 on the uphills. The 12km crowd has joined in and I feel the thrill of matching them for pace.  I still can’t tell how I am doing overall, but not too many passing so far.

But there is a twist in this tale. And a turn. And a climb.  Then another. And another. Yet another!  It’s 4:30-4:45 for a couple. I grab a GU and rip it. It then grabs me, threatening to come back up.  I cram it down with water and wait for the “old familiar sting” – as Trent Reznor might have put it, if he’d been a running addict rather than a heroin one.

With five to go I am really struggling. But so it seems is everybody else.  The heat and hills are taking their toll. The mind takes over. It is Stoneville, mid-July, minus 2 degrees, frost like icing sugar, blue metal pinging like snapped wire under my feet. It works: 4:39, 4:27, 4:43, then 4:59 on a big hill. I feel the twinge of regret – 89 is off the cards now. The 19km flag appears just as I hit Hamburger Hill – 5:09 – it minced me. Damn!  But I am not stopping. I am not stopping. I am not stopping.  Am I saying it or just thinking it? And then, sweet relief – downhill to the end! I churn out a 4:11 as I race for the line, hearing the cheers of my lovely wife Jill just to my right. I see the big red number – 1:33 something and I am there! Across the line with enough nous to stop my watch, but staggering around like a newborn giraffe a few seconds later.

And then it’s noise and people, recognition of fellow BTRCers, and a sense of euphoria at finishing, tinged with regret at not going under 90. Jill – who ran her first ever race too – the 4kms – hangs around with me for an hour or so to soak it all up.  The crowd thins as we walk, bus and train our way back to Midland, where finally in the silence of the car, and the drive back up the hill we just grin and enjoy it.

Today – Wednesday –  was my slow recovery run. Alone.

Race Report :: Jordan Thyer :: City to Surf 12k – August 26

Race Report :: Jordan Thyer :: City to Surf 12k – August 26

Race mornings are always interesting. You get up wondering what you’ve gotten yourself into and why you’re doing this but you just keep getting ready knowing it’s actually something you love. I had my traditional pre-race breakfast of 2 pieces of raisin toast, a big glass of water and a coffee. I was feeling good and quite happy the race started at 9:00am since it meant more sleep:)

I met Beno Borrett (BB Gun) down at his place as we had planned to drive his car to the Perth Fire Station on Wellington Street. He is a firey and has parking there. The station was 2k from the start line which was pretty much the perfect distance for a warm up before some stride throughs. We met Macca (Jesse’s triathlon coach and winner of the HBF Run for a Reason) at the Woodside building as his office is just near there and he had swipe card access to his office building. Usually the pre-race toilets are manky and you have to spent the better part of 30mins lining up while getting used to the smell and trying not to throw up your breakfast. Just before warming up I realized that…I had forgot my Garmin! I had put in on the charger the night before (just like Alex had reminded us all) and had all my other gear laid out and ready to go. All I had to do in the morning was grab the gear and my Garmin off the charger. When I realized it was far too late so I just decided I would run off feel and try stay with guys like Beno and Simon Ward.

On the start line I was enjoying the atmosphere and seeing all my running mates. I found myself 4 rows back from the start next to Wardy and Borrett. Perfect spot. Beno and I had decided that we would go out carefully the first k. It is very easy in a race like the City to Surf to get swept up in all the hype and go off with the leaders for the first k at a pace too fast to sustain. It’s a recipe for disaster. The gun went off and Beno and I settled into a nice rhythm once meeting back up when we got to Kings Park. We were moving really smoothly after the hill and although I knew we were going quick I felt comfortable.

The weather was absolutely perfect and the course is brilliant. Passing the 3k mark I thought to myself “this is tough but I can get through this. Quarter down”. It is really important when you are racing to keep all negative talk out of your head. As soon as you start to tell yourself that you “went out too hard”, that “you haven’t trained enough” or that “you can’t handle the pain today” it really starts to wear you down. You have to keep telling yourself you’re going strong, you’ve done the hard work and you can do this. We passed the 6k mark and by now Wardy, Beno and myself had a nice little group going (just like the HBF 14k) and were ticking along at a great pace. As I didn’t have my Garmin I just had to trust my legs and the lads I was running with. “3:30” Beno yelled out for the 6K split. Great to hear we were making the most of the slightly down hill section –  the hills, however, were looming. We continued to run smoothly together and at Underwood Hill I put on a little surge and we lost Beno for a short while. Wardy stuck with me and I knew he wouldn’t be easy to drop.

I remember Coach Elliott telling me that I “will be hurting at the 7/8k mark and to stay strong. You’re stronger than you know”. It was awesome advice for when I hit that 8k mark as I had prepared myself mentally to be hurting. When I hit that point I thought to myself “I’m actually feeling ok. I can do this”. Winding through Perry lakes I put on some more pace to try and drop Wardy, but he was staying tough. As we hit the 9k mark we exchanged a few comments and he said “only a 3k interval to go”. Now I love long intervals with the BT crew but I have never found a 3k interval easy. So this wasn’t actually all that great to hear! I knew I could do it but I had a lot of suffering to go.

Wardy dropped me at the 9.5k mark up a hill and the next 2 k’s were tough. I lost a fair bit of time there until Beno picked me up with 1k to go and I hung on with him. He put some distance on me going into the final turn. I was behind a group of 4 guys by about 10 meters with 400m to go and didn’t think I could get them. Then I saw Jesse (who had just won the 4k actually in a tidy 12:15!) and he yelled out “you’ve got ‘em!!” Something within me shifted and I kicked hard. I managed a strong kick and I ended up overtaking 4 guys (including Ben…sorry mate) in the final 400m. Was a pretty sweet feeling.

I didn’t end up catching Wardy after my slow 10th and 11th K’s but I only finished 12 seconds behind him and I was pretty happy with that. He is a very strong runner and trains the house down.

Funny thing was I fell down on the grass next to the finishing chute and closed my eyes while laying on my back. I then heard a blokes voice next to me say “are you OK mate?” I replied “Yeah…I’m OK” as I stood up to open my eyes and see it was Rob de Castella! My final time was 44:47. In 2011 I ran 46:06 so over the last year with BT I managed to shave 1:20 off my time! Massive thanks to Simon for all the time he has invested in me as a friend and training partner.

Sunday qas an amazing morning. To see the BT crew out there all giving different races a go, supporting each other, making great memories and enjoying the incredible weather was amazing. I have HUGE respect for all the BT marathoners who gave it all on such a tough marathon course. Finding out that Jesse had won the 4k was a massive highlight for me. He works so hard and it’s great to see him enjoy a win. From his race report he had a blinder, attacking up the hills and leading from 2k to the end. I couldn’t have asked for a better morning. God is good to us all.

Race Report :: Gillian Murphy :: City to Surf Marathon – August 26

Race Report :: Gillian Murphy :: City to Surf Marathon – August 26

When I joined BT RunClub I wasn’t focused on any race, I just wanted to run with people. So I just turned up and ran what everyone else did. After a few weeks of running Simon asked what I was training for, what program I was using etc. I filled him on how my previous years program was basically a mix of running as far as I can once a week and maybe one or two shorter runs.  It had got me to a 4.04 in my first marathon in the previous year’s C2S – so why change a winning formula? Simon didn’t agree. He devised a plan that had things I never knew existed. Like intervals. And medium long runs. And hills. And I was supposed to do this every week. What had I got myself in for?

The long runs were great, I really enjoyed meeting the crew every cold, dark Saturday morning. My neon training gear lit the way most mornings. With 3 weeks to go I was feeling great and then injury struck. My knee started giving me awful pain after about 6 or 7 kms and I started getting really worried. The Saturday before the race I had to stop the run and I was crying with frustration and pain driving home. After trying dry needling, ice, ibuprofen, foam rolling, physio sessions and four leafed clover I went for a Cortisone injection the Wednesday before. Fingers crossed it would work by Sunday. There wasn’t anything else I could do at this stage.

At the pancake session on the Saturday morning before the race, Jarrad and I discussed our plan of attack and goals. I said I would be happy with 3:50 but secretly wanted 3:45…all my training was supposed to prepare me for a 3:48 (16 minutes quicker than I’d run before!).

On Sunday morning we set off and decided to keep a 5:10/km pace for the first half. We would worry about the second half later. The first 12 km were lovely – beautiful weather and good company! Jarrad and I just chatted, tried to pretend it was just a normal Saturday long run and reminded ourselves how amazing we were every few kms.

At 13km my knee started to go and I felt sick with worry. I didn’t want to acknowledge it and tried to ignore it. At about 17km it was really sore and I was worried I might not be able to finish the race. Then I felt this weird sensation and it felt a bit better. I still don’t know what happened but it was nothing short of a miracle. It wasn’t 100% but I knew I could finish. Coming up St Georges Terrace we met Alex, Lachie and Simon – it was such a great sight to see them all cheering and supporting us! Simon joined us as we ran up Malcolm Street and we ran into the park feeling good.

Kings Park was hard – lots of hills – but when we looked down on the city and saw how far we had come, both that day and in our overall training, both Jarrad and I commented on how privileged we were to be out there. We all high-fived ourselves as we left the park and I thought “Sweet, it’s the home stretch now, just take it easy and you’re done”. How wrong I was!

Up to around 33-34 km was great; I felt like I was running strong and I was enjoying it. Looking back I think I was just trying to impress the my support crew 😉 We had pulled away from Jarrad at this stage. I was setting my own pace the whole time and purposely not looking at my watch – I just wanted to run based on how hard I felt I could. Simon never told me to slow down or go faster, he just kept saying to stay strong and I was doing great. I had no idea what overall time I was at and just kept running on feel.

And then with around 6km to go when we hit the last set of hills it got really tough. Once we hit that first hill my body started to scream at me to walk. My quads and hips were burning and mentally I had to dig deep to not stop and start walking. I knew it was only a few more km but I couldn’t get my head around it at the time. I was running behind Simon and had to stop myself reaching out to support myself on his shoulders! With 3km to go he said “this is just like 3km intervals, you know how they feel”…… I do I said and it’s never good!! I had to tell myself over and over I could do this.

Once we got to the top of the final hill I felt a huge wave of relief and I tried to pick up the pace. More so I could be done as fast as possible. As we approached the finish line and I realised I was going to make it, I relaxed internally. Simon grabbed my hand as we crossed the finished line and again I had to dig deep but this time so I wouldn’t start crying! I still didn’t know what time I had done and when I saw the clock at 3:36, I couldn’t believe it. I think not paying attention to my watch throughout helped as if I knew how fast I was running I probably would have doubted myself and slowed down. It was an amazing race and made all the more so by sharing it with all my fellow BT RunClub members.

Race Report :: Jarrad Brown :: City to Surf Marathon – August 26

Race Report :: Jarrad Brown :: City to Surf Marathon – August 26

The idea of a marathon was a very foreign concept 12 months ago. It was a crazy thought that I had. My longest run was 7kms, 7kms that I was very proud to achieve. Running was a new found hobby/past time/form of exercise/ stress relief/ way to impress the father-in-law that was becoming an addiction.

Going along to BT RunClub (runners anonymous ) back in April after being invited by Jords was where I found support for my addiction. Everyone had goals: Comrades, Great Ocean Road, Gold Coast, 5k, 10k.

“What are you aiming for Jarrad?”, “arghh…maybe City to Surf Half Marathon.. maybe maybe marathon, is that a little crazy?”

And so began the Saturday long run, the Tuesday intervals. Finding my name on the top of the Saturday run list with 30k next to my name made me realize that the marathon was achievable. We had formed a good group with Gillian, Jen, Alex and Jonathon.

Sorry for the massive prelude…

Race day began with me struggling to wake up. Some things will never change. We got down to the Perth Convention Centre with a massive line for the toilet and not enough time before the start. Toilet would have to be found on course…

The race started with Gillian and I trying to get our average pace down to 5:10, took a few Ks after a slow first k getting through the crowd. My foot was starting to give me familiar aches. The foreshore grass was nice to my foot. Next thing to sort out was the bladder, Gillian kept pace as I ran ahead then had to catch her. We then began to get that foundation built. The run out past UWA was really quite enjoyable. We eventually got to the turn around point to head back to the city. I was starting to feel really good and Gillian had to keep telling me to slow down! We came up behind Jen and gave her some company and encouragement. She told us to go ahead.

By the 20k mark the field had spread out, we headed into the city and made our way up the hill towards Kings Park. Encouragement was being yelled by Simon, Alex and Lachie as Simon joined us for the hill. Kings Park was a great section of the course, Simon was giving plenty of encouragement water and Chomps (thanks Alex!). We exited Kings Park with a high five and Lachie joining us. The run was just starting to get challenging.

Gillian and Simon were 5m ahead, 20m ahead. “Could I catch up?” 100m ahead. Out of sight. Ok… Lachie and I just kept the pace up until the Underwood Hill. That actually looked like a road going up a wall. I just put my head down and didn’t look up. I got to the top and needed to just walk it out for a bit, heart rate was crazy high! We got to a drink stand took on a gel (probably too late) and plenty of water. Let’s get running home. It is amazing what is required of your brain to keep going. I had to overcome the urge to stop. I had to think about the finish. It seemed impossible and so far away. So many little hills and corners. All of a sudden it was 4k to go, I had accepted a few walks was ok. 3k was where I was thinking: “One long interval to go”. That didn’t help me much. I just had to think about the finish. I ran up that little last hill to see the ocean. I ran into the last section seeing Callum so excited for me and yelling encouragement it somehow found something extra to get into a good pace for the last 100m.

I get through the finish and nearly fell onto the lady giving me a medal and used Simon as a leaning post as I gave him a huge hug. I had ran a marathon! That is a crazy thought, a thought I am still comprehending.

Powerade, fruit and water followed with a great de-brief with the BT RunClub contingent on the grass.

Such as amazing experience. I am still coming to terms with it.

Race Report :: Danny Grossman :: City to Surf Marathon 42.2k – 26 August 2012

Race Report :: Danny Grossman :: City to Surf Marathon 42.2k – 26 August 2012

29 August, 2012

It’s 6:00am, Sunday 26th August. I’m in a canyon and it’s a long way out. The walls flanking me are the City and it’ll be the ‘scenic route’ to the Surf this time. Happily, I’m not alone, and this isn’t really the start of this undertaking – that came a few months ago.

 ‘Running clubs, Perth’ was the Google entry that brought me to BT RunClub when I was getting bored with the usual solo 5 – 10km trots around the river. My first ‘assignment’ from Simon was 16km with three others, and I was a little nervous about keeping up and doing the distance, never having run with others before. Week by week, the distances crept up. Once you’ve done 24km, you may as well do 28km. Then it may as well be 32km. And that’s how I accidentally trained for a marathon. I think I realised where I was headed about 6 weeks before the City to Surf event, and the wheels were set in motion when I verbalised half way through a Saturday run: ‘You know, I’m half-tempted to have a go at the marathon..’.

So, accidental or otherwise, the training was done and I was about to run my first marathon. Feeling well prepared, but concerned about the unknown territory of the last 10km, I had a (flexible) plan to run a good pace in the first flat half, knuckle down and attack the hills, then just see what was left in me to take it to the finish. Target – sub 3:30.

Conditions were fantastic and the legs felt strong enough to run the first half a touch quicker than planned. I knew there was so much more to do, but whilst the going was good, I decided to take advantage and get ahead of time. It was encouraging that I was overtaking people most of the way, and not the other way round, but was I being foolish and setting myself up for the bid fade in part 2? The first signs of the challenge came around half way when the field had really spread out and there wasn’t another runner within 80m of me, ahead or behind. I had become isolated. Quiet…

Eventually, some quick steps behind me. I wondered, was this when the experienced runners would turn it on and smash my morale as they accelerate past? Quick steps getting closer, I ignored the noise and just kept moving. Quick steps went from behind to beside: ‘Hey!’ It was Barry’s grin, and the rest of him. Perfect – just what I needed – he settled into my pace with me for the next few kilometres and talked me through it. Even better – the BT support team by the road as we looped back to the city were there to cheer the two of us together. Now, I felt far from isolated.

I attack Kings Park, but around 29km things take a turn for the worse. My legs are lead, my head is foggy, my face tingling. The Garmin teases me – the remainder of the race under 5 min/ km would deliver a sub 3:20 finish. I have a new target, swinging between possible and impossible as each km goes by. One over 5min. One under. One over. A couple under. A couple over. The last 3km and my tank is empty, spluttering. The climbs here are small, but feel like Everest. Keep going!

I turned a corner and the hills were done. Barriers on either side, a crowd and a finish line 200m ahead. My legs started moving again. ‘Go, Dan!’, a shout came from the right and Nat’s smile and wave projected me towards the finish. My heart started to sink as the big clock above ticked over 3:20….

As I staggered into the recovery area, collecting a medal, a T-shirt, a muffin, a banana, a yoghurt and two Powerades, I checked the Garmin. A grin. 3:19:51. Job done.

Race Report :: Jordan Thyer :: Gold Coast Half, 1 July 2012

Race Report :: Jordan Thyer :: Gold Coast Half, 1 July 2012

11 July, 2012

T’was an amazing time with the BT RunClub crew over on the Gold Coast. We stayed at a great house shared with Callum, Dan, Simon, Fi, Molly (4¾), Clover (4months), Bec O‘D, Sammy Jay and Onil “the Lad”.

The night before the race I ate lots of pasta, rye bread, a little bit of chicken (cooked with soy and garlic paste thanks to Dan Binks) and, keeping with routine, ice-cream. Probably turned out to be a bad move with the ice-cream as that coupled with some anti inflams left my stomach cramping badly and going into what Fi called “contractions” for a couple of hours after the race.

Race morning the nerves were there but not super strong. Wasn’t easy to go to the toilet before the race which was possibly due to how early we got up (4:30 GC time = 2:30am Perth time) and how late I kept eating till last night…Simon, Cal, Bec and myself were dropped at the race by Dan (legend) and went over to warm up near the toilets. Was planning on having a gel 15mins before the race start but I was so full I decided against it. Good move! Did approx 2.5km easy warm up, dropped off my race bag, dashed to the start line and had a quick prayer with Simon. “Dear Lord, Thank you…”

Race begins. The first k’s were beautiful, stellar scenery, moving smoothly, quickly, not too much shoving; it was a great moment. 3:40min/km “that’s ok. Keep steady”. Found a few ladies running on pace for the 80mins and remember Rob telling me that girls are good to pace off because they usually keep a steady rhythm. Had to eventually leave that crew and joined another girl called Emily who must have been a local because people were shouting her name the whole race and another lad who looked like a surf life saver. We pretty much played tag the entire race as we passed each other so many times back and forth. There was a little loop around the 5k mark that meant you could see the people up in front. Simon and I passed each other and yelled out each other’s names. He was looking strong. He always does I suppose!

Got to the half way mark feeling really good! Thought to myself “this could be the 80min half I’m aiming for”. Was running with a crew of about 10 now when one guy ran past my shoulder, stepped in front of me and did a massive snot rocket all over my face! Thanks mate. He realized and said sorry. I let it go, that wasn’t the battle I was fighting today. The pack slowly gapped on me and the thought went through my mind “that’s my 80min pack. That’s the moment I need to go for it” but I just didn’t have the attack for it today. There wasn’t the fire needed. Perhaps I need to grow a ginger beard for my next race so I can fire up…

I passed the turnaround (12km) and felt good energy wise but my legs just weren’t firing. Looked at my watch, 3:53min/k and knew I had to pick up the pace. Another few runners joined me and we worked together a bit at low 3:50’s. “This is ok” I thought. But again a few of them broke away and a few dropped off. I was by myself in between the packs and again battled to drive through into my desired pace. Kept trucking (this was tough work!) and picked up Emily (GC girl whose pace was fluctuating) and said, while running at 3:49min/k’s, “this is good lets hold this”. But again the pace slowed.

I took my energy gel at approx 15km and thought “ok this is the ‘go-zone’ Simon and I have spoken about” so I tried to keep driving my strides out the back and not bouncing vertically too much. Gel went down well with a mouthful of water. “Ok I can make this and still go under 82 which is ok considering all my setbacks lately with injury and sickness” It’s amazing the conversations that go on in your head during a race. The mental side of racing is huge. I look down and see 4:02min/k pace. “No… what’s happening? C’mon legs!”. Thankfully my pace quickened. Emily overtakes me and I go with her. “This is good, I can make this and finish strong”.

The last 3 k’s were tough. I was trying to keep it strong and be thankful for God’s grace to me in my friends, family, RunClub, health and the opportunity to go and study overseas ahead. I find being thankful is a key to joy. Being thankful helps me remember that I am not alone. I am provided for, cared for and given more than I need out of God’s goodness.

The last km was here and I knew I needed to start my sprint earlier than 100m to go. This was time to drive but again not much seemed to happen. With 270m to go I found some fight and started to drive at about the same time as I saw Fi, our legendary cheer squad jumping up and down screaming my name. It was a massive lift. Running into the finishing chute I could see the clock 81:50… “I can get under the 82” I told myself as a bloke pulled up next to me. I suppose I have always been quite competitive, growing up with 3 brothers may account for that…So this guy coming up next to me was just what I needed. He surged passed me with 80m to. “Right”, I thought, “not today”. I looked at the finish line and drove hard and overtook him just before the line.

Going under 82 was done and I was happy with the race even though I would love to crack that 80min mark. Looking forward to some quality training ahead with Simon, BB Gun (Ben Borrett), Rob and all the BT crew to get there.

Congratulations to Callum on a great performance and getting all he could out of himself. Great work mate.

Simon Elliott ran very well and I think his time was brilliant. Thanks to the whole crew at GC, it was 10 times better with you all there along the journey. Fi: your cheering was a massive lift at the end, thank you very much! Staying around to finish off the marathon with Onil and Sammy was really special…and bloody hard after racing the half and dealing with my “contractions”. There are many more people I could thanks and congratulate but that would go on for a long, long time. You all know who you are who made this race an amazing experience. To all of you I say: “Kuds”.

Race Report :: Onil Lad :: Gold Coast Marathon, July 1, 2012

Race Report :: Onil Lad :: Gold Coast Marathon, July 1, 2012

10 July, 2012

Like the student who lazed away the year, swatted up at the last minute and passed his exams, I reckon I got away with it with the Gold Coast Marathon.

It had been a journey and a half just to get to the starting line, but you can never tell how things are going to work out. I’ve been ten times more prepared for challenges in the past and fallen short, whereas this time, when I was under-cooked and feared the worst, it all came good.

Training had started off well.  My favourite part was the build-up to 21km. On the 6:30 a.m. runs, when the weather was warm and we were breaking new ground every week, I felt like I could have run 42km there and then.

Once my knee bailed on me, every run became a struggle, culminating in the 32km run with Sammy where I had to run the last 14km without bending my left knee at all.

In the month leading up, I managed to train only once a week on the Saturday long runs. It took me the rest of the week to recover.  I put on weight. I figured that I’d get my carbo loading in early. The guys at work would make fun of me when we went out for lunch because we had to avoid stairs. Flat ground only.

The Gold Coast turned out to be the best venue. The weather was warm, we could see the surf and people were in the streets cheering.

Up to the first 21km I was doing ok, but soon after my list of niggles took its toll and I had to slow down. I switched on my iPod and it pretty much got me through the next 10km. With the music playing, I felt that I could have run with a broken leg.

The last 10km when Callum and Dan ran with me, made the day. I was touched, especially since Callum had only just run a half marathon and Dan wasn’t meant to be running at all because of injured ligaments.

My pace continued to drop during that last 10km, but I was running with a new short step, low-impact shuffle and my knee never felt in danger of going postal.

Generally, I have no talent for stand-up comedy but I distinctly remember turning to Dan at about the 36km mark and saying that maybe I should speed up now. Dan looked at me with concern and said maybe I should wait until 40km. I was clearly delirious. I did nothing but go slower.

With 5km left, my cunning plan to boost energy levels fell flat on its face as I attempted to down a handful of jelly-beans. After an age of chewing, I found that I was incapable of swallowing. I thought I was going to choke. It was the second time that day – at a previous water stop when there were no more cups available I foolishly tried to let one of the volunteers pour water from a jug into me whilst still running.

It’s ironic that when you’re running intervals on a Tuesday morning, 5km feels like nothing at all. But after four and a half hours, when you’ve slowed to a crawl, it feels like forever and then some. Dan made me focus on signs, cars and buildings that were 100m or so away. Take it one short step at a time was the lesson of the day.

My lack of running fitness showed for those last few kilometres.  I’ve just watched the video of me limping through the finishing line and I can’t believe how slow I was going.

But I made it and it felt so good at the end. Everything that happened after that was fun, even a couple of hours later when I could hardly walk. My knee still feels mangled, but it’s still fun reliving the moment and writing this report.

When I joined the club around November last year, my goal was to move up from 7km to 10 km.  Running a marathon was never on the agenda.  I only gave it a go so that Sammy could have someone to run with, but in the end it was good that there were two of us.  If I was doing it on my own I would have given up after my knee injury first hit. Looking back, maybe going from 10km to 42km in eight months was a touch optimistic.

In years to come when I’m asked why I ran a marathon I’ll say, “Sammy made me do it.”

Race Report :: Sammy Jay :: Gold Coast Marathon, July 1, 2012

Race Report :: Sammy Jay :: Gold Coast Marathon, July 1, 2012

9 July, 2012

I had completed two half marathons last year, and wanted to challenge myself with the full marathon, all 42.2kms of it. After talking to a few BTRC members, I decided on the 2012 Gold Coast Airport Marathon. It was flat, cool and was a large event. Done. Easy. Noice.

I had the usual amount of setbacks throughout my training program, everything from strained hip flexors to a strained ITB, and on top of that found myself in Asia more and more often which made my long runs and interval training even more challenging.

I won’t bore you with all the details of my training, but I guess the ‘high’ moment of my program was the 32km long run. Setting off at 5am with Onil (and his headlamp) and heading around the banks of the Swan River in the dark with the added bonus of the most amazing sun rise. This took me around 3.5 hours, and passing all the fellow BTRC’ers along the way offering support and encouragement, well, I loved every minute of it. Only 2 weeks to go, and the nerves are kicking in, and I start to doubt that I have done enough training  to complete the marathon.

The week of the marathon, I arrive in Queensland from Vietnam, the weather is wet, cold and very windy. Besides the constant nauseousness that is there, I now worry that the weather is against me, however Thursday dawns and brings blue skies and warm temperatures. This is a good sign.

I wake on the morning of the ‘big day’ and am a bundle of nerves. After spending 15 minutes debating whether anyone would notice if I don’t turn up and run, I dress, eat and make my way to the start zone with our official cheer squad and support crew (Fi, Molly, Clover and Dan).

There are thousands of people milling about, stretching, jogging, chatting and burning off nerves any way they can. There are so many toilets, which is always a bonus. I stand with Onil off to the side trying to calm myself, and finally it is time to make our way into the starting zone. It is there that I meet 4 other first timers. They have worked out the way to get through the marathon is to run the 10km’s they have not done during their training first, get it out of the way, and then tackle the 32kms as they have already run this during their training and therefore it will be easy. Kind of makes sense, although I am not sure about the ‘easy’ bit.

‘Bang!’: the gun goes off, my heart races, I jump a few times, take a deep breath and… we go nowhere. After what feels like an eternity we start to surge forward. It takes a full 5 minutes before I cross the start line and for those 5 minutes I am fighting back tears until I hear the quiet beep that indicates my journey has begun, I am finally running my marathon, I had made it.

The first 10kms are fairly comfortable, I work on keeping my pace constant, not going out too fast, but above all else, soaking it all up. I cross the 10km timer line and celebrate with a fist pump. The lady running in front of me celebrates with a jump or two and screams in joy. It is enough to make me forget about the blisters that have reared their ugly head that I now feel with every step.

15kms, I am still feeling good, legs are ticking over nicely, the crowds are very supportive and the water stops give me a boost. I am sticking to my pace, and think I can step it up a gear for the next 5 or so km’s. As it is an out and back course towards Burleigh Heads I get to see the wheelchair participants and the lead pack of the marathon runners heading back towards the start zone, they are machines. I cross the 21km timer line, no fist pump this time. My stomach is hurting me a little, and I struggle to keep down my gel, and fail. Banana, gel, water and toast is not the best combination coming back up.

I know that if I can just get through the next 10kms, I will have the support of BTRC to run the last 10kms with me. The heat is taking its toll; I have thrown up all my fluids and gels, and am not sure how I am going to get to the end. At 25kms, it all becomes too hard. I give into the tears, and cannot pull it back. Onil has caught up with me, and gives me the support I need and by 26kms I am running again. But my legs will not keep ticking over, feel like potato sacks and my pace has dropped. I know we are heading back to where we started, and that the guys are waiting for me, which should give me a lift, but the energy is lacking. The thought of even attempting to put something in me, makes me want to be sick, so I resign myself to the fact it will just be water from now on in.

Onil, at this stage has run ahead, to get reinforcements, and I am left with Jill, a 57 year old running her first marathon. She is trying to run off a stitch, and I tell her I am really struggling. “You will finish this marathon, even if you have to crawl it, and you can’t stop, because I am right behind you, and will kick you” she says. She stops for a water break, and I carry on. A little further up, two Japanese spectators give me a slice of orange, and in the heat, it is the best thing I have ever tasted.

As I head up the hill, back into the start zone, with a full 10kms ahead of me, I see Dan sprinting up the hill towards me with a big smile on his face. I had only just stopped the tears, but this brings even more floods of tears, I feel tired, like I have let down myself, and everyone else supporting me, and really do not think I can make it to the finish line. I suddenly have Simon running right by my side, asking me what I need and giving me all the encouragement in the world.

We count down the km marker signs for the last 10km and annoyingly, I have been reduced to a run/walk strategy. It feels like the longest 10km of my life. “I’m done” leaves my mouth a number of times, before I can stop it, and every time it does, I get a “no you’re not” in reply. It is here that I run into one-armed Doug again. I have passed him a number of times over the 42.2kms, and wondered how it would be running with a plaster cast on so after the introductions are out of the way, I ask him. “Difficult”, he says. Makes sense, so as he is struggling we urge him to stick with us, and he does. With around 4kms to go, Jordan reappears with flat, cold lemonade, the first thing I have managed to keep down in 3 hours, and very quickly, I have a tiny surge of energy, I am flying (in reality, I think I am a snail with wings, maybe even just one wing) and before I know it, I am being told by another spectator that just around the corner is the final water stop, and the finish line is only 1 km away. There are still loads of people lining the street cheering “Sammy Jay” as I pass them, it gives me the lift I need.

I see the traffic lights  and know the finishing shoot is so close, 300m, my legs start to wobble, the tears start stinging my eyes as I try to hold them in for just a while longer, 200m, for the first time since I passed the 21km marker I know I will finish and as I turn left into the finishing shoot, I see Fi jumping up and down like mad lady yelling and screaming, 150m, my hand is taken by Simon, there are people on both sides of the shoot cheering and screaming, 100m, I look to my right and Jordan is grinning like a Cheshire cat, tapping me on the back and I cannot hold back my tears any longer…2 seconds later, still holding Simon’s hand I cross the finish line with an official time of 5 hours, 4 minutes and 24 seconds. All that is left is the group hug which also holds me up while I let it sink in that I can stop running. I have finished my first marathon!

This marathon was not the run I had hoped for. The weather was hotter than I had prepared for, and I had issues with my fluid/food during the run. However, physically, my body held up ok, and I know I can knock a good 30 minutes off my next marathon time and I will be chasing down that time, and Oprah, soon.

Race Report :: Melissa Jennings :: 2012 Comrades Marathon

Race Report :: Melissa Jennings :: 2012 Comrades Marathon

25 June, 2012

It’s 5am, 5 degrees, and I find myself following the herds of other runners entering their seeded pens by the light of a full moon, to participate in what’s known as the ultimate human race – The Comrades marathon. 89km through the valley of a thousand hills, from PMB to Durban in south africa.

I’ve been awake since 2.30. The only alarm needed was the multitude of nerves, excitement and fear. I am aware of my heart in my chest as I don my race gear. Yesterday we had checked our resting heart rates – 46. Now 72! I smile to myself as I carefully put on my toe socks, a sign that I have become ‘one of those runners’.

The planned breakfast of two pieces of honey toast & a banana is only half eaten. I board the shuttle bus to the start with my running partner in crime. Through many long runs over the last 5 months we know each other too well. Neither of us talk when nervous, whereas the bus is full of nervous chatter & laughter. The driver announces to us all ‘you all look overweight & undertrained – perfect for comrades.’

Bags checked in, I hug my running partner good luck & goodbye. We have tears in our eyes. No words were spoken. I enter my pen. At 5.15 the crowd surges forward as the barriers between the pens are taken down. I throw my jacket over the fence. Luckily I stand shoulder to shoulder with 16,000 other runners to keep me warm. On one side is a fellow Perth runner, an experienced comrades runner, a friend, who I agreed to run the first part with. The other side is a wiry black south African man who wishes me a great race & tells me to smile & remember my family if things get tough on the road.

Suddenly the dark early morning is filled with the sound of the south African anthem. Then a choir of 16,000 runners singing sholsolza. The crowd surges again. Chariots of fire revs up the runners. I check the clock on the town hall. 3 minutes to go. My nerves have gone. I clear my mind. I have done the training & although with a bit of injury along the way, I’m happy. I can’t change any of it now. I’m racing with the blessings and support of a huge community. Most thinking I’m insane and despite this, still stood by me for it all. And although I want to run well to make them all proud, I know that ultimately today is my day. A day months in the making. I start my garmin.

The gun fires. The race is on! It takes me a few minutes to cross the start line, although I’m aware my time is already ticking.There is no chance of a running rhythm for the first few kms. The main aim is to dodge the discarded clothes, plastic bags & water bottles and go with the stream of runners.

The supporters line the streets all clapping and yelling ‘This way to Durban. It’s all downhill from here.’

I tried to run the first half with disciplined mind and legs. Over and over I had heard the horror stories of people going out too hard. It was difficult, as for the first time in months, I was running on fresh legs, properly hydrated and fueled. I’m also quite competitive in nature, so I just sucked it up while others passed me. After all, I had plenty of practice at this from BTRC’s Tuesday long intervals.

I felt good at the half way mark. I high fived a friend as we quickly congratulated each other. A thumbs up and a smile for the camera. I had stuck to my pace plan. This celebratory mood changed within metres as I then faced one of the tougher hills on the course.

On the route I stopped at the memorial wall scouring for a friend’s father’s plaque who had passed away recently. I made a small cross out of twigs and was placing this as my friend arrived. He was running with some of his dad’s ashes and he scattered these around the plaque. Soon we were surrounded by a few other Perth runners. I hugged my friend and told him his dad would be proud. I raised my eyes to the heavens and asked my own dad to watch over me. ‘Please bring me home to Durban’ I muttered to myself.

I won’t bore you all with a km by km rundown. To be honest, alot of it is a blur, and I couldn’t tell you what hill was where. But there were definitely hills, and I mean big hills.

The support from those on the route was phenomenal. People everywhere. DJs, dancers, Zulu warriors, bikies, cheerleaders in hammocks in the overhanging trees, physios rubbing down sore runners, students in tgeir straw boaters, and families BBQing handing out their cooked wares to runners.

A few supporters spring to mind.  An overweight man with cigarette in mouth, beer in hand, cooking egg and bacon rolls for runners, while wearing a ‘I hate running’ T-shirt certainly gave me a laugh. The young African girl who yelled as I shuffled by ‘that white lady just passed a black man’ gave me a much needed boost at a difficult time of the run. And I particularly thank all the calls of ‘Go lady’ from all the wonderful female supporters.

I am proud to be a female runner. That is, until it came to the knowledge that somewhere on an 89km run, I’m going to need to pee. The vivid memory of a pitstop in kings park at 40km on a 50km training run, found me unable to get off the toilet! I will spare you the details, but it was no mean feat squatting behind some scrub surrounded by thousands of supporters, a helicopter hovering overhead & the fear of not being able to stand up again!

I talked to myself alot on the route – it may have even been out loud. Up hills was the unoriginal ‘I think I can, I know I can, I’m sure I can, I can’. I repeated my mantra of DEBT when things got tough – Drink, Eat, Balanced mind and Time management. When I felt I was getting emotional I decided it was a sign of hypoglycaemia and I ate something.

People have asked me what I ate and drank. It was like an ultra dining experience. Food was everywhere but I stuck to my rule of only eating and drinking what I had practiced on my training runs. Water was provided in plastic sachets. There was a knack of opening these with your teeth, and I provided my running mate with a great deal of amusement as he asked me exactly what was I doing. Every 10km I ate something, whether it was a mouthful of cold salted boiled potato, a gel or part of an energy bar. I tried a milk arrowroot biscuit at 70km but had no saliva to get it down.

At 60km I clearly remember thinking ‘This is not so bad. What’s the big deal? Only 30km to go. Just a weekend long training run. Here we go. The race is in the bag’.

Fast forward 5km of quad crushing downhill and I was a broken runner. The mind was numb but unfortunately my legs were not. Every fibre below my waist was screeching out to stop. I was done. And then I remembered what I had shared with Alex for her ultra. ‘In a long race, run the first third with your head, the second with your personality and the final third with your heart.’ And something clicked. I could do this. I don’t mean the pain went away. Oh no, it was well and truly still there. I mean I suddenly knew not only would I finish this but I could still hopefully run sub 10 hours. After all, my dad was watching, as were all the ‘trackers’ from home.

It was the slowest, most painful 25km of my life. I tried to break it down & work out how slow I could run and still make it under ten hours. My maths failed me miserably. I was an unhappy plodder. In this rut, I have Richard Russel to thank for some strategies he taught me to use for such occasions. I took it one km at a time. I picked an object up ahead and bargained with myself to run there and then allowed myself 20 walking steps. And I started overtaking people. In some sections I was the only person running. Just 10km to go. I tried to picture the bridges, a regular 10km run of mine. Didn’t work. Too hard to picture the swan bells when you are hauling yourself up a steep hill.

With 3km to go the tank was empty. But I really wanted this. I tried to convince my body and mind that I had run plenty of 3km when my legs were tired & sore. And this time there was a much bigger reward than breakfast. I’m not fooling myself, I know I didn’t suddenly pick up my pace and start lifting my knees. I know it was a grueling, slow shuffle but it was at least relentless forward motion!

And then I heard the roar coming from inside the Durban stadium as I came around the corner. There was no way I was not running into this stadium filled with 100,000 people cheering the runners home.

I’m usually an unemotional runner, but that final 400m I ran with my fist punching the air. A smile so wide. I could hear people yelling my name. I saw flashes of Australian flags and most importantly I saw the finish line. I had done it. 9hrs46 minutes.

The ultimate human race….

Race Report:: Alex McDougall gets her marathon on!
Great Ocean Road Marathon, 20 May 2012

Race Report:: Alex McDougall gets her marathon on!
Great Ocean Road Marathon, 20 May 2012

22 May, 2012

What the hell just happened? Sunday seems a little foggy in the memory department. Looking back, I was as prepared as I was ever going to be, considering.

Let’s recap. I decided I was going to run a marathon in December. I was on my ‘way back’ from a 5 month break after I seriously hurt my hip (another long story that we won’t go into today) and everything was feeling amazing. I decided I was going to run THIS marathon a few weeks after – the timing was right, I’d heard the view was amazing, and the Great Ocean Road was somewhere I’d never been before. I didn’t have a training plan, but a guy I used to run home from my old run crew with had talked about one of the winners of the Sydney marathon making it to 100k’s a week. At the time, I was only doing 30 – 40k’s/week, so I had a fair way to go, but I decided it was a good target, so I ran, and ran, and ran a bit more. My hips were feeling great, I was getting faster and things were going well.

A month out, I got Achilles tendonitis. I’d never had any problems with my feet, and it threw me off a bit. Being after the first of 3 weeks of the ‘planned’ 30+k long runs, I wasn’t impressed, but I’d been working hard, so I allowed myself the time off – plus, I had the bike to cross train on. 3 weeks to go, and I stacked it off my bike. Cross training fail! I fooled myself into thinking it wasn’t a big stack, so I kept training. After the tendonitis, I started taking ibuprofen. After the bike, I added voltaren and panadol to the mix (Don’t try that at home kids – drugs are bad.) It felt like a rotten way to go into my first marathon, and I’m not sure it actually helped with any physical pain, so I cut that and taped myself to death instead. With Sally (my bike) out of action, the running had to continue, with a bit of swimming and deep water training thrown in when I couldn’t walk.

I got a calf strain and mild shin splints a week before I started the taper, two weeks before the big day…things weren’t looking amazing and I got asked a few times, ‘Are you sure you want to do this?’ It was probably around then, maybe a bit before that I decided that things were going to work themselves out. Yes, it was probably going to hurt. No, that was not going to stop me. I should probably mention now that if you haven’t met my strong willed side, we probably haven’t met. That week, I busted out 14k’s of long intervals, my fastest 5k in my tempo on Thursday and a 30k long run on the Saturday. Dan’s quote for the walk to run program – ‘Can run 20k’s, can’t walk to the fridge’ – was ringing very true, but I had a good feeling about this.

In the days leading to the race, I got a few different questions.  ‘Are you excited?’ was asked on numerous occasions. It’s hard to explain, but it felt very similar to when I jumped out of a plane for the first time. On that day, I didn’t feel anything until I had to make like a banana and struggled to get enough oxygen as we plummeted towards the ground. On Sunday, like that day, I thought I was calm, until I chucked on my heart rate monitor and it read 109bpm (I usually sit between 44 – 52). After reading that, I started to panic a bit. Simon and Holly started talking about donuts on the walk towards the race, and I had to stop them to stop me from vomiting. Here was my plummet towards ground. We got lined up with 10 minutes to go before the race, a group of only 900 odd people. I felt hungry with 4 minutes to go. The guy standing in front of me had a singlet with his tag sticking out the back. He thanked me when I tucked it in for him. And then we were off. Being such a small group, it was fairly easy to find a stretch of road to make my own, and I sat between 4:30 – 5:00 (the goal pace was 4:50 – 5:20) for the first 10k’s fairly easily. Then came the hills.

In the lead up, the only evidence I’d seen of these hills was from the elevation map provided on the marathon website. It looked scary, 3 huge peaks followed by equally large drops back to sea level with not much in between. In reality, there was a lot more happening in between, the first ‘unexpected’ of the day. At 5k’s, we started the climb for Mount Defiance – what looked to be the first and largest peak on the map. At the top, I felt great! I got a boost of confidence knowing that I’d conquered the ‘worst’ hill. It turns out, that was not the worst hill, and the confidence thing did not last.

At 12k’s in, I decided that a gel and 2 songs to tune out a little would help things. I’d only made a playlist that lasted 2 hours for emergency inspiration, and it worked for this first challenge. I headed out at the 15k mark a little more comfortable about the rolling course, and a little wiser about my set pace (yes, I slowed down). Only last weekend’s long run to go! From then on, it becomes a little hazy. Somewhere in that k, I passed a grandpa who encouraged me on. I wanted to stop and chat about how many marathons he’d done, but we were coming to a hill and I dropped back (yes – I got grandpa’d). In the 16th k, Ben Morrell popped into my head for some reason. At the halfway mark, I downed another gel, ate half a banana and tucked in the same guy’s tag on his singlet. Throughout the next 22k’s, we overtook each other several times. The closer I got to thirst and desperation, the more I wished I’d tucked scissors into my arm warmers so I could chop it off!

At 26k’s, I found myself in the middle of climbing slowly up the worst hill….ever experienced by man haha. Throughout the next 1.5k’s, I thought about the story to tell Jen and Ben Noonan and toughed it out with the thought (and the mantra) that there was a downhill after this rise. I cannot convey in words how glad I was to see the ‘lookout – 200m’ sign!

30k’s rolled around and I was in dire need of water – and unfortunately expecting it to be at the 30k point mark. This was probably the worst ‘unexpected’ of the day. Next time, I shall drink more water at the start of the race, or carry a (little) bottle with me (or both?). The extra 600m it turned out to be was the longest 600m of my life, and I was just about ready to give up at this point (the twisting roads kept it out of view until it was only about 100m away). I tried to tune out again with a song or two, but couldn’t tolerate the noise – that was the last time I tried to put in my iPod. It hurts a little to even remember that feeling, but quite a few days before the race, I’d made a deal that I’d rather crawl than walk, and somehow (probably at walking pace) I made it.

At 30.6k’s, I drank 4 cups of water, 2 cups of Nuun (electrolytes) and had my last gel, 2k’s earlier than I had planned to. It sounds like a lot when I think about it, but heading out after that felt like starting again. I’d made it to last weekend’s distance, and now I only had to ‘run for a reason + a kilometre’ (yes, that is how I factored it in my brain). After that, I remember it being a bit of a walk in the park. It was slower than I had planned, but it felt structured. I checked in with my legs and drank at least a cup at every station after that (instead of the half cups I’d been drinking in the first half), and I broke it down into runs I had done before, as I’d planned to. With 10k’s to go, I only had to get around the bridges. With 7k’s to go, I only had to get around the Mount Henry loop. With 5k’s to go, I only had to get from the boat shed to Windan Bridge. Seeing the marathon timer came a little unexpectedly, and the two people who were there to cheer people over the mark probably witnessed my cheesiest grin to date. I probably scared them half to death with my bedraggled look, but I’m sure I wasn’t the only one (I hope). After that, I was just counting down the clock. I passed the grandpa again, and congratulated him on making it to the 42.2 mark. All he said was ‘See you at the finish line, if I make it.’ I’ve no doubt that he did.

Coming into Apollo Bay, the cars had been allowed to use the right hand lane. Being on my own for a lot of the race, it felt kinda weird and off putting to have the noise and restricted space all of a sudden, and I felt slower. Then, slowly, came the supporters. People shouting from their houses, people complimenting my shoes, people congratulating us for running so far, a lady who’d finished already telling me how far to go, and dozens of high fives from tiny hands. Who knows where we find the last little store of energy to take us across the finish line so energetically, but I’m certainly glad it was there.

Of course, it stated only 44.4k’s on my Garmin, and that would never do. My friends thought I was nuts, but I restarted the clock and hobbled the 600m up the road. 45.01km’s. Done. Three days later and I can still hardly walk, but I still catch myself grinning randomly in astonishment. What the hell just happened?

“The Band of Sisters”: Walk2Run Program (starts 9 May)

“The Band of Sisters”: Walk2Run Program (starts 9 May)

2 May, 2012

BT RunClub is forming the “BAND OF SISTERS” – a group of women committed to seeing each other through to the goal of running 5km…in one hit.

The program combines walking and running intervals in a group setting. It doesn’t assume any great level of fitness greater than perhaps an ability to run to the bus in desperation! The sessions will combine the physical workout alongside practical help on stretching, form/technique, pacing, gear selection and nutrition (and any other questions you ask along the way).

Qualifications required:
None…but a desire and commitment to reach a goal together for the benefit of each together, your health and your families.

Time commitment required:
2 sessions together (Wednesday 6pm, Saturday 7:30am) and one independently each week for 9 weeks.

Gear required:
A pair of running shoes will certainly come in handy, but if you don’t have some it may be a good idea to come along with whatever you have and get some advice on what shoes might be good for you. Lightweight, non-bulky clothing is also advised (essentially, clothes that don’t get in the way of your running).

Cost:
BT RunClub sessions are $5/session in groups of 10. You can “Join the Club” from the top menu and take it from there.
50% of all BT RunClub fees go directly to Esther Foundation: a residential young women’s health, development and leadership program through ten residential premises based around South Perth and housing more than forty five women and their children.

BUT…what if you don’t know how to run?
We don’t expect you can. Two coaches will alternate through the sessions: BT RunClub coach, Simon Elliott, and Personal Trainer, Nadia Lizemore. These guys are keen to help you, motivate, cheer you on and celebrate your efforts as you run stronger and longer over the course of the program!

BUT…what if you’re really unfit?
Many of those in the group will be and you’ll get fitter together!

BUT…what if you don’t have the time?
Aside from sessions lasting just 40-55 minutes, getting fitter will not only create a whole lot of other positive outcomes, it will also give you more capacity (and therefore more time!).

A bunch of women have already put their hand up (wholeheartedly and tentatively). Now’s the time to look each other (or Facebook) in the eye and say: “I’m in”.

The first session starts at South Perth Foreshore (Coode Street Car Park) at 6pm on May 9, 2012. You can do it!!

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If you’re Facebook but not part of the BT RunClub group on Facebook, join up so you can get more information about the sessions and share the journey with those who have signed up for it!


The Training Effect

The Training Effect

23 April, 2012

Many of you are now following BT RunClub personalised programs to prepare you for specific events. You’ve got programs that tell you what to do on particular days. You even have prescribed pace bands for each of these runs: target paces to keep in order to realise the purpose of the session. Here, I’m going to unpack the rationale for those sessions and then break down each ‘kind’ of session, so you not only know what you’re doing, but why you’re doing it!

A balanced diet, a balanced running program
You’ve probably seen a food pyramid. It shows you foods that are good to eat in large quantities and other foods that you should eat sparingly. You may enjoy chocolate, but you shouldn’t live on it. By the same token, plenty of rice may be good, but you can’t live on rice for too long either (although probably a lot longer than chocolate!).

A well conceived running plan is like a balanced diet; it has variety. And it’s not simply for the sake of keeping life interesting, it’s about the ‘training effect’.
The ‘training effect’ quite simply, is the ongoing improvement in speed, strength and endurance that comes from an accumulation of solid, balanced training. Training that backs up intensity with recovery so that you can enjoy gradual improvement.
Your body responds to different types of sessions in different ways. The fatigue you’ll experience from a 30-something kilometre long run is different from the fatigue you’ll have from a session of 10 x 500m…but both will leave you tired! A balanced diet of running is about taking into account the training effect to optimise the body’s adaptation to volume and intensity increases.

If you’re on a program, there’s an end in mind. Whether it’s a distance goal (‘I want to run a marathon’) or a time goal (‘I want to break 40 minutes for 10km’), it’s about creating a training regime that allows your body to adapt to new training and performance loads inthe pursuit of your goals.
Spend all your time running 500s and you may increase your speed and 500m prowess, but you many not have the endurance to make it around the bridges. Spend all your time chugging ‘round and ‘round the bridges in first gear (whatever first gear is for you) and you may be able to run all day, but you’ll have added no speed…and have likely dug yourself a large trench of mono-paced running that’s difficult to extricate yourself from.

A balanced diet of running—one that incorporates endurance, speed, strength, over-distance and recovery is the best diet for moving you towards your goal. It enables your body to maximise the training effect. It stops your body from making lazy form modifications or from slipping into ‘one way’ of running. And it increases the possibility (maximised with specific training drills) of recruiting the full artillery of muscle involvement, sequencing and activation in order to move you longer and faster.

Every run has a purpose
Bottom line? Every run has a purpose. That recovery run/session that feels like a diary filler is to help you recover from intervals you ran on a Thursday and help prepare you for your long run on Friday. Bypass that run and you’ll likely drag the delayed muscle soreness and fatigue (and accompanied lactic build-up) of the Thursday intervals that you didn’t deal with on Friday into Saturday’s long run. So it goes…
Just before we go on, I’m totally aware that stuff happens. Training is neither meant to control your life nor be the centre of it. If you want to ge fitter, stronger or faster, you need to give it appropriate priority but, as the source of ultimate meaning in your life, it misses the mark by a long way! So, while ideally, you’ll sail through a program without missing a beat, you may also miss the occasional session—whether through circumstance, soreness or the random water buffalo barricading the front door and preventing you from getting up in the morning. Don’t fret and don’t drop the bundle, just get back on the horse. Don’t try and make up for loss ground by cramming your lost sessions – that’s a recipe for injuries. Get back to your program. Do what you’re meant to be doing. If it’s a chunky lay-off, re-entry may not be that easy, but be wise with what you’re doing. Or call/email/FB me!

Another thing. While every run has a purpose, every week will have ‘key sessions’, the sessions around which the program is built. For me, it’s generally the Tuesday long intervals, Thursday short intervals, Saturday long runs and a medium-long midweek run. Other times, it could be a long run with a chunky marathon-pace section or a race. The rest of my running week is about trying to maximise the benefit of those sessions. Get a sense of what the biggies are in your week and, if you have to do some shuffling because of travel or whatever, bear that hierarchy in mind. For example, if you’re training for a marathon, your hierarchy might look something like ‘long run/long intervals/medium long run/short intervals’. If you can’t run your long run on the prescribed day then, given it’s your most important run of the week, do your best to re-arrange your training week to make it work (with appropriate recovery etc.)

One more thing! If you’re a triathlete/ironman/duathlete, there’s obviously some other considerations. The same principles of load and recover still apply, but you may be dealing with them across different disciples. I won’t talk about that here.

The Sessions
Ok. If you’re still reading, gidiup for hanging in there!
Here’s a breakdown of the balanced diet that likely make up your program with the rationale for each of those sessions.

Endurance Workouts
While Endurance is the overriding theme behind endurance training, there are actually three distinct purposes for endurance workouts. The first is to recovery from a previous workout or race. The second is to improve your endurance – the ability to run for longer and longer, and the third is to maintain your aerobic fitness level and maximize your aerobic capacity.

These goals are consequently represented by three distinct types of workouts: Recovery Jogs, Long Runs and Easy Runs. (In more recent times I’ve called these Easy Runs “Endurance Runs” simply because I dont want others deriving subjective/comparative meaning from the word ‘easy’ but they’re one and the same. We’ll discuss each in detail so that as you seem on your program, you’ll know how to train optimally for the particular workout you are doing.

Recovery Runs
You might find it helpful to think of a recovery run as a slow jog. Your heart rate should stay below 65% of maximum (though it’s okay for it to reach around 70% by the end of the run). Believe me, you’ll find it difficult to run this slow at first, but you must. If you want to improve and get more from your training you must keep the effort very, very light. Running these recovery runs faster than the prescribed pace (no matter how great you’re feeling) is to deny the prescribed purpose of the session.

Recovery jogs should be used the day (or two) after a hard workout or race. Many find these runs counter-intuitve to their ‘hard core-ness’. They’re smart…exercise the discipline. Remember, the goal is simply to get the muscles warmed up and blood flowing to deliver essential rebuilding nutrients to the muscles. These jogs work out the tightness that occurs from hard running. There is no other goal of a recovery jog. Therefore, these runs last only 15 to 45 minutes – the shorter the better. Longer than that and they’re probably no longer a recovery run but an endurance run. If that’s what you’re program calls for, sure, do it. But call a spade a spade. You need recovery runs.

Long Runs
Long runs need no introduction as most of us include one every seven to 21 days in our training programs. The purpose is simply time on your feet. Challenging your ability to keep running improves your endurance and is a cornerstone of distance training. While there are debates on just how long and fast your long run should be, the general recommendation is that you keep your heart rate around 70% of maximum. The appropriate pace is 30 seconds to one and a half minutes slower than your estimated marathon race pace with the runs lasting at least an hour and up to three and a half. They are endurance runs with the challenge of simply running a steady pace for the entire duration of the run. Keep the effort easy and resist the temptation to increase the pace just to get home sooner. Give the body time to really feel the stimulus of a long run. It will reward you with greater endurance adaptations that will serve you well in later workouts and races.

Endurance Runs/Easy Runs
The final true Endurance workout is the easy run (the one I’ve called the ‘endurance run’). The majority of your training is likely to be comprised of endurance runs and the purpose is to fully develop your aerobic fitness and then maintain it. The pace for easy runs can be as fast as 30 seconds slower than marathon race pace and as slow as one minute slower than marathon pace. Your heart rate is around 75% of maximum though it can reach 80 to 85% near the end of the run. Easy runs last anywhere between 15 minutes and an hour and a half. Again, one of the common mistakes we make is running our easy runs too fast. Keep them steady but don’t get into a pace where your breathing becomes noticeably faster.

Marathon-Pace Runs/’SHIFT’ Runs
While not a true Endurance zone workout, I’ll touch on it here nonetheless. If you are training for a longer race, it’s very important that you spend some of your training time practicing your goal race pace. These workouts help the body become more economical at your goal pace and establish a neuromuscular rhythm that you’ll want to be very familiar with come race day.

The obvious pace for these runs is your target race goal pace, though a 5 second differential (either way) is okay since you’re likely to face hills, wind and other distractions during your workouts. The goal isn’t to ‘smash’ your target time, it’s to run it. It’s also the plan to run it having already run a reasonable distance before you start your marathon-pace/SHIFT segment. I’ve found that SHIFT/marathon goal pace runs are most effective when they occur toward the end of a moderately long run. For example, say one weekend you run a long run of 30km as you build toward a long run of 32k miles during your training plan. On the next weekend, it’s a good idea to run a moderately long run of around 22km but build your pace steadily over the run so that the last 7-10km are at your goal race pace. This gets you used to running your goal pace while tired which is essential for a successful distance race.

If you can build to doing 50-60% of your race distance at your goal pace (within your long run) without excess effort, then you can be very confident that you will reach your goal time.

Tempo Runs
Tempo runs are slightly more intense than steady-state runs and are designed to increase your stamina. As the name suggests, you really improve your running tempo or rhythm with these workouts. They last between 15 and 30 minutes and are run between your 12K and half-marathon race pace. Tempo runs are meant to be “comfortably hard” so don’t push the pace. Your heart rate will likely be between 85 and 90% of max.

Like the steady-state run, tempo runs are continuous efforts but you must preface them with a thorough warm-up.

NB. Some of you will notice these incorporated in your Tuesday long-interval sessions from time to time. Longer intervals that are based on the 3x3km base but aim at steady state by running 2x5km or something similar.

Tempo Intervals (aka “BTRC Long Intervals”)
Tempo Intervals are like fast tempo runs broken into two to four repeats with relatively short recovery jogs. The appropriate race paces for tempo intervals are 10K to 15K race pace and they should last between eight and fifteen minutes. Unlike the previous workouts, Tempo Intervals are the first workouts to allow for a recovery jog between hard efforts. In this case, you jog two to five minutes between each repeat then start the next one.

A tempo interval workout that I’ve had particular success with is 2-3 times 3kms at 10K race pace effort with three minute recovery jogs between repeats. Following a thorough warm-up, these provide a great training stimulus to prepare you for an upcoming 10K race. These are tough sessions mentally and physically. The effort required, the pace judgement and the mental discomfort all help immensely when race time comes.

Cruise Intervals (eg. 6 x 1 mile intervals)
The Cruise Interval workout was popularized by the running coach, Jack Daniels. They, like the other Stamina workouts, are meant to increase your lactate threshold pace. Cruise Intervals are like shorter and slightly more intense tempo intervals. They last three to eight minutes and the pace is between 8K and 12K. Like tempo intervals, they are followed by short recovery jogs (30 seconds to 2 minutes). You’ll probably find that it’s easy to run too fast on these. The tendency is to treat them like regular long intervals. However, keep it under control and work on a smooth, fast rhythm. Control in training is key to improvement.

Speed Workouts

Aerobic Capacity Intervals (eg. 500s, 4x500m/2000m x2)
Here’s where we get to the faster stuff. These workouts are what most of us think of as “speedwork”. They last between 400m and 2000m and are run between 3K and 8K race pace. The goal here is to spend time at your maximum aerobic capacity (or VO2max). Because the pace is faster, you must take a recovery jog of about half the distance of the repeat (or jog for the same duration as the faster running). So if you run a 1200m repeat, you would jog for about 600m to recover. These workouts allow you to maintain your speed over a longer period of time.

Anaerobic Capacity Intervals (eg. Deek’s 400s)
Anaerobic Capacity Intervals comprise the first workout. Like the Speed Workout described above they are repeated hard efforts with recovery jogs in between. They last only 100m to 400m and are run at about your mile race pace effort with very long recovery intervals. It’s usually recommended that you take two to five times the duration of the fast running as a recovery jog before starting the next hard effort (or one to two times the distance of the repeat). For example, if you run repeat 200m, then you would jog for 200 to 400m before beginning the next one.
The goal is to flood the muscles with lactic acid and then let them recover. Your leg strength and ability to buffer lactic acid will improve, allowing you to sprint longer. In the case of the Deek’s 400 session, the goal is to keep your body bouncing between just under and just over lactate threshold.

Strides
You’re probably familiar with “Strides” though you may call them windsprints, pickups, striders or stride outs. They’re not unlike the fast accelerations that you do right before a race. Strides work to improve your sprinting technique by teaching the legs to turn over quickly. It’s really the neuromuscular system that we’re trying to develop here which is why they are shorter than anaerobic capacity intervals. They last only 50-200m because unlike the anaerobic capacity intervals, we don’t want lactic acid to build up during each stride. This inhibits the nervous system and interferes with the neuromuscular adaptations that we want. Accordingly, after each stride, you must jog easily for a minimum of 30 seconds and up to a minute and a half to make sure the muscles are ready for the next one. Not allowing for sufficient recovery after each stride is a common mistake. Take advantage of the longer recovery. It will allow you to put more effort into each stride which really helps develop your speed.

As you might imagine, the pace for strides is very fast – 800m to mile race pace. Note that this is not all-out sprinting. Run fast but always stay under control. These are quick efforts where you practice good form. You’ll be amazed at how much your finishing kick improves with these workouts.
You can incorporate some strides or “pick-ups” during the middle of your run or at the end. To perform, run fast for 15 to 25 seconds then jog easily for 30 seconds to a minute and a half before beginning the next one. Begin with four strides and build up to ten to 20.

Other Workouts
Hill Repeats (the ‘Dyson Street’ Hill work out)
It’s rare that you find a great distance runner who didn’t get fast by training on hills. Kenyans and Ethiopians all train on hills. Hill training is one of the best workouts that you can do. It provides great stimulus to the cardiorespiratory system, develops your ability to buffer lactic acid, strengthens the legs, practices leg turnover that matches common race distances like the 5K and 10K yet avoids the pounding that is associated with traditional speedwork. When hills are encountered during races, they pose no threat to you and you can run them better and more efficiently than other runners, both uphill and downhill.

To perform a hill workout, find a hill with a medium slope that takes between 45 and 120 seconds to ascend. Run up at an effort equivalent to your mile to 5K race “effort” and about 5K to 10K race “pace”. Focus on good form with powerful push off and strong arm swing. Jog down the hill slowly to recover. You can also practice your downhill running technique by running down the hill occasionally at 5K race pace. Keep your body under control and add these descents in gradually as you will undoubtedly be sore afterwards.

While the above Hill Repeats outline the common type of hill workout, I also recommend running on hilly courses often, especially during your base and stamina phases of training.
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That’s pretty much it for now. I’ve just tried to cover the ingredients of your program here. Hope it helps.

Run with endurance!

Simon Elliott (with some thanks to Greg McMillan)

Shoe Review (10): Karhu Fulcrum Fast Ride 2/The Wash Up

Shoe Review (10): Karhu Fulcrum Fast Ride 2/The Wash Up

6 March, 2012

It doesn’t seem that long ago (January 11) that a bright yellow box showed up at work waiting to be worn. Fortunately I didn’t strap the box to my feet or the love affair with Karhu would have been extremely short lived.
Inside the box was a pair of interestingly-coloured Fast Ride 2 running shoes. The colour of a pair of shoes has very little to do with the speed a show will travel but I’ve always had a psychological thing about darker shoes being slow, so that was an early hurdle I had to deal with. It only took lacing them up to deal with any colour issues.
Over the following seven weeks I’ve worn the Fast Ride 2 on all my easy, recovery, medium-long and long runs. Pretty much everything other than intervals and the odd race. They’ve been good friends.
While I first noticed them in an article on minimalist running shoes, they’re really a little more than that. They’ve certainly got more structure than a minimal shoe – more fitted in the heel than, say, Saucony Kinvaras. More rigid in the sole than Frees, for sure, and Mirages as well.
It’s also worth noting too, that if a shoe is going to hang at least a little of its hat on the structured technology that it possesses (ie. the Fulcrum), then it’s probably going to sound a little hollow trying to camp too frequently in the ‘minimalist’ campsite.
For all that, these have been great shoes. I like my first pair, I’ve like these ones too. They wear well. After 700km, there are the barest signs of wear on the outer sole while the upper and inner look pristine. Admittedly I only wear them for running but, all the same, they’ve worn well.
I’ve been asked would I recommend them? Absolutely. To anyone who is of average weight or beyond, they’d be great as an all-round running shoe. For the lighter weight brigade, you may want to keep them for easier running and use something lighter for quicker stuff.
Would I buy another pair? Quite possibly. Although, in the course of testing these, I’ve seen the rest of the range and these babies look like the ones for me!
Final rating out of 10? I’d give them a 7.5. I gave the first pair an 8…but they got half a mark for colour!

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RUNNING SHOES: KARHU_FULCRUM FAST RIDE 2
KM ON SHOES: 702km (100% usage)
KARHU WEBSITE: www.karhu.com

SHOE REVIEWER: Simon Elliott
http://www.facebook.com/likekarhu

Shoe Review (9): Karhu Fulcrum Fast Ride 2/Long Run with Liam

Shoe Review (9): Karhu Fulcrum Fast Ride 2/Long Run with Liam

Well, this was the last outing for the Fast Ride 2 – a long run of just over 30km.

While the average pace for this morning’s run was 4’25, Liam and I were hanging around 4’15 – 4’20/km for large chunks of the run and had some slower kms when we hit a few hills through Kings Park.
This sort of paced run is the Fast Ride 2 purple patch as I’m concerned. They just hit a groove and stick in it (providing your legs are prepared to do likewise!). I’ve enjoyed the little extra arch support in these. Perhaps if you were a chronic sufferer of plantar fasciitis they may not be enough (mind you, if it was chronic, nothing would be enough!) but for someone who expereinces mild pain from time to time, these may be just what you’re after.
It was good to get out there for over two hours this morning and hit 30km for the long run. It turned out to be a warm day but, while we were running, it wasn’t too bad. That probably had a little to do with the reasonably stiff breeze we were dealing with for some of the run.
There was a bit of breeze out there this morning and when we had it with us, the Fast Ride 2 were quite fine heading towards the 4’00/km mark. I’d certainly never be tempted to race in them but I can certainly understand why a slightly bigger runner (I hang around 66-67kg) would be quite comfortable in them. They’d be a good marathon shoe for someone of average weight who likes a little structure.
The wear on these shoes is still quite minimal – a little on the outside of the mid-foot and a little more on the toe where I’d take off, but aside from that, there in great condition. A friend is going to enjoy plenty more kms on these babies!
This morning’s run:

30.1km in 2’13’09 (4’25/km)
Temp: 21C, 46% HUMIDITY

Show me the run on Strava
http://app.strava.com/runs/4717507

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RUNNING SHOES: KARHU_FULCRUM FAST RIDE 2
KM ON SHOES TO DATE: 702km (100% usage)
KARHU WEBSITE: www.karhu.com

SHOE REVIEWER: Simon Elliott
http://www.facebook.com/likekarhu

Shoe Review (8): Karhu Fulcrum Fast Ride 2/Medium Long

Shoe Review (8): Karhu Fulcrum Fast Ride 2/Medium Long

29 February, 2012

Well, the Fast Ride 2 are on the finishing straight now. 93% of the way through their self-imposed life of 700km.

Truth be known, they’ll see a lot more kms than this, just not on my feet. I have a reasonable stable of part-time runners with US10 feet who are willing recipients of my running shoes that have reached 700km yet often look as though they’ve just strolled out of the box. I guess it’s what you get from running the majority of your runs on the road.

This morning’s run was with my regular medium-long run buddy, Simon. We ran a regular 20km loop at 4’22 (although the large chunk of it was around 4’15/km with a slower top and tail). Quite breezy out there this morning. I’m a bit of a Karhu poster-boy over the last fortnight. My intervals have been in the Karhu Racer with the Fast Ride 2 taking me through all other kms.

As with other medium-long runs, the Karhus performed really well. They clicked nicely into the 4’15/km-ish groove where the Karhus seem to enjoy sitting quite nicely. As I’ve mentioned previously, there’s a tempo at which the Fulcrum technology seems to be activated (which would vary form runner to runner) and that, for me, is around 4’15-4’20/km (essentially, an easy/endurance run).

Even at 93% usage, the upper on these show ZERO signs of wear at any level at all. Pristine. Small signs of wear on the outer sole but other than that, nothing.

We’re almost done, but the Fast Ride 2s are rolling on…

This morning’s run:
20.1km in 1’28’02 (4’22/km)
Temp: 18C, 64% HUMIDITY

Show me the run on Strava
http://app.strava.com/runs/4624981

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RUNNING SHOES: KARHU_FULCRUM FAST RIDE 2
KM ON SHOES TO DATE: 654km (93% usage)
KARHU WEBSITE: www.karhu.com

SHOE REVIEWER: Simon Elliott
http://www.facebook.com/likekarhu

The Jeff Brennan Memorial Session: 6.15am, March 22, 2012

The Jeff Brennan Memorial Session: 6.15am, March 22, 2012

23 February, 2012

The Jeff Brennan Memorial Session was celebrated for the first time in July 2011. It was one month after one of our BT regulars, Ben Brennan, lost his brother to a long, long battle with illness. Jeff, who was born with a congenital heart problem, fought a whole lot longer than anyone thought he possibly could. Long enough to make a difference to the lives a bunch of people who now feel his loss profoundly.

It’s good to remember. It helps to stop us from forgetting. And while we can’t bring him back, there are things we can do, large and small, that say ‘we remember Jeff’. And, even if, like me, you never met Jeff, you can be part of remembering and celebrating a life lived with tenacity and fortitude.

On Thursday, March 22, as part of the lead-up to the Asics Bridges 10k/5k we’re running the Mona’s Fartlek Session. Well, that’s what we used to call it. These days, any time we turn up to tackle the feisty little 20 minutes of pain, we’re be running ‘The Jeff Brennan Memorial Session’. I don’t think Steve Monaghetti would have any problems with that. Actually, I reckon he’d be quite chuffed!

It seems only proper that we down some pancakes once we’re done, so we’ll hop into some of that action after the session.

For those of you who are Tuesday/Saturday specialists, or Saturday specialists, this might be a grand reason to mix it up a little.

Hope we see you on March 22. I reckon it’s not only a reason to get out of bed, but a great reason to go hard!

BTRC Garmin Sessions

BTRC Garmin Sessions

With many of you wearing Garmins for BTRC Interval Sessions, it makes a bunch of sense to have the majority of the session loaded onto your watch ahead of time so you can select the session before we head off. I’m not convinced that knowing what we’re doing too far ahead of time is altogether positive (although those of you on personalised programs will obviously know already).

What I did think was a good idea is to link the Garmin sessions here so you can download them and upload them on to your Garmins.

While this doesn’t cover every eventuality (it’s good to have some aces up your sleeve) it covers a bunch of them.

So, if you’d like to receive them (and I haven’t already given them to you via Facebook), just add your email as a comment below and I’ll hook you up.

Cheers
Simon

Shoe Review (7): Karhu Fulcrum Fast Ride 2/Medium Long

Shoe Review (7): Karhu Fulcrum Fast Ride 2/Medium Long

22 February, 2012

Another sticky one in Perth this morning. As I reached the river on my medium-long run, I thought it was a smoke haze. It wasn’t, it was just so humid over the river that looked like one. It was 90% humid at this point but given that that measure is taken 5-10km away from the river, I’m guessing we were pushing more like 100%!

I ran with a mate this morning which helped keep the pace solid, though relaxed. We actually talked shoes for a while as he knows that I’m testing the Karhus and he’s a poster boy for Saucony.

In some ways I’m glad I’m on the finishing straight with the Karhus. There still in great condition, they’re still good for all the reasons they were good earlier, but I reach the stage with pretty much all shoes once I’m 80%+ through them where I’m ready for the next thing. These babies have another 120+kms on the clock yet, but the countdown is on.

Something I should note is that if I didn’t have a ‘retire at 700km’ policy on my general training shoes, these would likely go for much longer with no problems. The wear on the outsole is minimal, the upper pristine, and inside there as comfortable as the day I put them on for the first time (ok, a little more comfortable than that).

The more I wear the Fast Ride 2, the more I’m convinced that they’re ideal for runners who are after a good, solid training shoe for their easy and long runs…with perhaps a little occasional tempo thrown in. A shoe that they’re ready to throw a lot of miles at.

This conclusion may have much to do with the fact that most of the shoes I wear nowadays are quite minimal. Weighing in at 10oz, I would have considered the Fast Ride 2 lightweight a few years back. Given the weight of what I commonly wear now, they seem on the heavier side. The fact is, they are still lighter than most traditional running shoes…I’d just stop short of putting them into the minimalist category. And I should add, that’s as much of a strength as it could be a weakness.

With 576km on the clock, these shoes are definitely standing the test. Until next time…run with endurance!

This morning’s run:
20.0km in 1’28’29 (4’24/km)
Temp: 21C, 90% HUMIDITY

Show me the run on Strava
http://app.strava.com/runs/4387262

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RUNNING SHOES: KARHU_FULCRUM FAST RIDE 2
KM ON SHOES TO DATE: 576km (82% usage)
KARHU WEBSITE: www.karhu.com

SHOE REVIEWER: Simon Elliott
http://www.facebook.com/likekarhu

Shoe Review (6): Karhu Fulcrum Fast Ride 2/Momentary Respite

Shoe Review (6): Karhu Fulcrum Fast Ride 2/Momentary Respite

17 February, 2012

Whether it’s a case of acclimatisation or genuine respite, the string of temperatures in the low-30s has been welcomed. It’s come with a little haze as a result of some bush fires in Western Australia at the moment, but just a hint of cool air has been joyous.

As for the Fast Ride 2s…they keep rolling on. They’re now three-quarters of the way through their life on my feet and are traveling along just fine.

This morning I had them on for a 10km recovery run that follows a three-day block of long intervals/medium-long run/short intervals. It was good to be running easy this morning. After having some photos of the Karhus taken for the purpose of this post, it was into the run which wrapped around a couple of bridges close to City of Perth.

The Karhus gave me a blister on Wednesdays morning which is more than likely picked up during intervals on Tuesdays and exacerbated by the medium long run yesterday. Either way, me little right toe was a touch tender this morning!

These shoes sure have a curiosity factor about them. Aside from being a great pair of running shoes, people often aren’t quite sure what to make of them…particularly as the only thing that hints at a name at any size is a giant ‘M’. Perhaps this would mean a little more to me if I was Finland but it’s certainly doesn’t give much away to most!

The outsole of the fast Ride 2 continues to wear well. My foot plant tends to mean that most wear happens on the outer mid-foot then towards the toe. That’s wear it’s starting to wear down but everywhere else is reasonably pristine. As for the upper of the shoe, it may as well have just come out of the box!

This morning’s run:
10.0km in 45’48 (4’34/km)
Temp: 21C

Show me the run on Strava
http://app.strava.com/runs/3778707

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RUNNING SHOES: KARHU_FULCRUM FAST RIDE 2
KM ON SHOES TO DATE: 517km (74% usage)
KARHU WEBSITE: www.karhu.com

SHOE REVIEWER: Simon Elliott
http://www.facebook.com/likekarhu

Saturdays in February – starting at 6:30am!

Saturdays in February – starting at 6:30am!

16 February, 2012

Just letting you all know that all Saturday BTRC sessions through February are starting at 6:30am. It’s our hopeful attempt at avoiding the worst of the heat.

Groups running longer than this are meeting earlier still so we’re all done for post-run drinks, coffees, shakes etc. by 7:30am. A sweet way to kick of a Saturday morning.

The usual starting point: Collins Street Community Centre Car Park, Collins Street, South Perth.

Sign up for the BT RunClub Gold Coast Train!

Sign up for the BT RunClub Gold Coast Train!

2 February, 2012

Ok, here it is…the ‘hands up’ post. BT RunClub is taking its first tour of duty with a crew and we’re targetting the Gold Coast Half/Full Marathons. The plan is to rent a house where we can all stay together. Negotiations are proceeding on that one but we need to know who’s coming before we can lock it in. Samantha J has already posted some flight deals, all it takes now is a decision of the will…and perhaps a program to get you there!

http://www.goldcoastmarathon.com.au/

http://www.btrunclub.com.au/personalised-training-programs/

Shoe Review (5): Karhu Fulcrum Fast Ride 2/Getting steamy…

Shoe Review (5): Karhu Fulcrum Fast Ride 2/Getting steamy…

We seemed to have exchanged crazy heat for extreme humidity over the last few days in Perth. We’re down from 40+C but we’re pushing high-90% in the humidity stakes. Something about Tropical Cyclone Iggy in the north of our state. Whatever the cause, it doesn’t make for the finest of running conditions.

Yesterday I was out in the Karhus twice: a medium-long run of 22km in the morning, and an early-evening 6km recovery run that ended with a dash of rain! I’m making Perth weather sound pretty ugly. It is…for about 8 weeks a year. We just happen to be amidst those glorious weeks as I review the Karhus.

I only discovered yesterday that the Fulcrum Fast Ride isn’t the lightest non-racing shoe Karhu make. I assumed by the word ‘Fast’ in the title that it would be case but, nope, that title goes to the Karhu Fulcrum Flow. I have a hunch they would be even better suited to me than the Fast Ride 2’s are. I actually had a little spy yesterday to see if I could snoop out what’s coming next from Karhu in 2012. I’m interested to see whether they have a new line-up imminent.

Anyway, the Fast Ride 2 was doing its thing on the medium long run. At one point I dropped the pace a little to enjoy being sucked along with someone else’s pace…they seem to transition nicely in that pace drop down without the feeling that they’re suddenly out of their depth or doing something they weren’t designed for.

I’m not sure how minimalist that a pair of Karhus could become and still retain some semblance of the Fulcrum technology, but I’d love it if they started making a genuinely lightweight trainer (perhaps the Flow is that shoe!). As much as I’m enjoying the Fast Ride 2, I’d have to say that the downside for a reasonably light, efficient runner is that feel a little on the bulky side. Mind you, if someone had given them to me 20 years ago I wouldn’t have thought that for a moment. I guess the minimal shoe movement has changed perceptions in many ways. Sometimes they just feel ‘big’ on my feet (despite the fact that I ordered a half size too small!)

I guess the more you write about any running shoe, the more you’ll discover its strengths and weaknesses. I also know that any shoe I’ve had (including my first pair of Fast Ride) usually involves a honeymoon period, a settling in, then a hankering for the next pair of shoes. Fortunately my relationships bear no resemblance to my running shoe-wearing habits. Hallelujah for that!

I promise some action shots in these shoes before too long. The chances of getting my 8-months pregnant wife out at 5am on 40C day are…well, a lot slimmer than she is at the moment! Somehow, though, there’ll be some coming soon.

Until then…

This morning’s run:
22.0km in 1’39″21 (4’30/km)
Temp: 29C (on a day that got to 37C)

Show me the run on Strava
http://app.strava.com/runs/3778707

————

RUNNING SHOES: KARHU_FULCRUM FAST RIDE 2
KM ON SHOES TO DATE: 341km (49% usage)
KARHU WEBSITE: www.karhu.com

SHOE REVIEWER: Simon Elliott
http://www.facebook.com/likekarhu

Gillian Power

Gillian Power

30 January, 2012

Inducted, 2012

Shoe Review (4): Karhu Fulcrum Fast Ride 2/The Heat Wave

Shoe Review (4): Karhu Fulcrum Fast Ride 2/The Heat Wave

25 January, 2012

Well, Perth’s not the most luxurious location to be racking up the kms in this week.

Our 7-day outlook is something like this: 39C, 40C, 39C, 42C, 40C, 38C and 38C. If this all happens it will not only mean that I survived some hot running, but that Perth had it’s hottest week in 47 years! This seems as good a time as any to see whether the Karhus stick to the pavement when the temperature goes through the roof.

Before getting to today’s run, it’s probably a good time to re-cap where the Karhus are at. The first run was on January 11, so they’ve now had two weeks out of the box. In that time, they’ve logged 227km of the 260km I’ve run in the last fortnight (the other km being in intervals sessions in lighter weight shoes). They’ve been the default shoe for easy runs, long runs, medium-long runs and recovery runs. They’ve had runs of up to 32.5km (last Saturday) and as low as 6km for recovery runs.

The verdict? Their working a treat. I’ve mentioned in an earlier post that I probably should have ordered half a size up, but aside from that it’s all rosy thusfar. I’m sure it’s different for all runners but, for me, these come into their own in the 4’15 – 4’25/km range. Perhaps it’s the slightly different running form in that range or the cadence I’m running at, but they seem to love that sort of pace. Having said that, running those paces on easy runs and recovery runs (or even long runs) in this sort of heat is not a given…particularly when I’m backing up from short or long intervals. When I do though, they seem to find their little pocket just nicely.

I’ve mentioned Karhu’s fulcrum technology before, but I’ll talk more of it here as I think it’s one of the reasons it responds well to cadence running. Fulcrum technology is intended to move the runner’s center of pressure more efficiently through the shoe into the toe-off phase. The fulcrum point is placed behind the 5th metatarsal head, or the point of full load bearing for a runner with a higher midfoot strike. The mid fulcrum design is highly responsive and helps to maintain stride balance and efficiency, as well as lower vertical oscillation. The result is that it a certain pace (which I’m guessing would change for each runner based on their speed, form and fitness) the shoe almost encourages you to maintain or increase tempo. It may sound like a bit of a gimmick but I’d say around this point you’d have to deliberately but the brakes on to override the natural tendency. It’s a beautiful thing.

That’s plenty for now. The Fast Ride 2s are settling in nicely…not sure the same will be able to be said for the one whose feet will be in them for the next seven days!

This morning’s run:
22.0km in 1’41″04 (4’35/km)
Ran at 5am to avoid the worst of the heat…turned out to be a great move.
Temp: 26C (on a day that got to 40C)

Show me the run on Strava
http://app.strava.com/runs/3586874

————

RUNNING SHOES: KARHU_FULCRUM FAST RIDE 2
KM ON SHOES TO DATE: 227km (32% usage)
KARHU WEBSITE: www.karhu.com

SHOE REVIEWER: Simon Elliott
http://www.facebook.com/likekarhu

Shoe Review (3): Karhu Fulcrum Fast Ride 2/The Long Run

Shoe Review (3): Karhu Fulcrum Fast Ride 2/The Long Run

15 January, 2012

The Fast Rides now have 76km on the clock after making their debut on Wednesday and Saturday marked their first long run. The weather has been pretty nasty in Perth over the last week with the only comfort being that it’s not as bad as it will get. The brutal Perth weather hits in February and while yesterday saw the temps hitting 33-36C this week, February is likely to see the occasional 40C+ days. Nasty!

Because the weather is SO conducive to running (yes, that was sarcasm) I decided that any long run beginning with a ‘2’ in the hours column would do me just fine. I blew that away by 26 seconds!

Having blooded the Karhus in with a medium long run, there wasn’t a whole lot of new information this morning. These shows love sitting around the 4’15 – 4’25 range and while I’m sure they’d be fine another 15 or so seconds quicker than that, they seemed to thrive on settling in to a steady tempo and going for it. The fulcrum system absolutely encourages mid-foot running. They give a great sense of moving forward (as their positioning statement suggests) encouraging you or propelling you forward with each step. While it may seem a marketing gimmick, the technology really is doing something. Perhaps it’s not your cup of tea, but I’m guessing you’re not really in a position to make that call at this point…cause you’ve never run in a pair of Karhus. I think the road feel and the forward feeling you experience on foot strike is a definite positive.

The long run yesterday comprised two loops, a 16km loop and an 11km loop; the second loop hillier than the first. The pace didn’t vary too dramatically although a long 2.5km hill about 4km from the end slowed things up a little.

All in all, another good result for the wine coloured shoes. I must say that thusfar the colour has been a major deterrent for many. As we were stretching after the run with a bunch of people from BT RunClub, colour was a major talking point. Pfft, so superficial! It’s good to know that there’s options. You don’t have to settle for wine and orange (I would have been happier with the reverse colour way although I was really keen on the green version). Either way, these are cosmetic details…although I must say that I have a weird psychological perception that darker shoes are heavier. Yep, weird I know, but true for me. I know that my green pair are exactly the same weight as these but I think my head’s been telling me they feel a little heavier.

Until the next run…check out some Karhus and see you soon.

This morning’s run:
27.1km in 2’00″24 (4’26/km)
Temp: 29C (eeek)

Show me the run on Strava
http://app.strava.com/runs/3320967

————

RUNNING SHOES: KARHU_FULCRUM FAST RIDE 2
KARHU WEBSITE: www.karhu.com

SHOE REVIEWER: Simon Elliott
http://www.facebook.com/likekarhu

(I saw this pic online and it had me dream about running in weather cold enough to require tights. If only.)

Shoe Review (2): Karhu Fulcrum Fast Ride 2/The First Run

Shoe Review (2): Karhu Fulcrum Fast Ride 2/The First Run

11 January, 2012

Well, the Karhu shoe box has long gone – faithfully collected from the recycling bin.

Yesterday was Long Intervals Day (3 x 3km for a total of just under 14km). These were in a more minimal lightweight shoe (Saucony Fastwitch 5) but today it was time to introduce the Karhus to the road.

Wednesday is my medium-long run morning. I’ve been doing 25-26k in these runs for the last couple of months as my mate, Simon Ward, has been logging some big distances for a marathon he’ll run in Houston this weekend. Given I was solo today, I brought it back a little and ran 20km.

It’s always a bit of a harsh test to take a pair of shoes out of the box and expect that they’ll be incredible from the get go. Most shoes I’ve worn require at least a little running in and it’s not uncommon to experience some minor rubbing, blistering or hot-spots as the shoe gets accustomed to your feet (and vice versa).

The Karhu Fulcrum Fast Ride worked a treat. They nicely clicked into the low 4’20/km pace I was running this morning without missing a beat. Compared to my previous Karhus (exactly the same brand, just the different colour way) they felt a little smaller, but I this may have a little to do with the loose lacing I’d done this morning. Perhaps it allowed my feet to move around a little too much – particularly on the left foot.

I like the road feel of the Fulcrum Fast Ride. While the heel-toe drop is a little steeper than I’m used to, it still works for me. For those unfamiliar with ‘heel-tow’ drop, it defines the difference in height from the heel to the forefoot (metatarsals). Most of my shoes are somewhere around the 4mm-8mm range. The drop on the Fast is 14 mm (24.5 mm heel, 10.5 mm forefoot) so it does feel quite different.

In combination with the Fulcrum technology (a wedge that is around the mid-foot that I’ll talk more about in another post) the heel-toe drop encourages you to head to a mid-foot plant. That’s pretty much my default anyway, but it’s good to be in a shoe that’s heading in the same direction.

I didn’t spend much time below 4min/km today but, when I did, it was quite comfortable. It didn’t feel as though I was lugging around some clodhoppers with me. They’re surprisingly agile for shoes that are on the bulky side of minimal. A airy upper gives a good breath of fresh air to the forefoot while there’s a slightly firmer heel counter (nothing like shoes of a decade ago, but more than most of what’s going around right now). You’re not going to twists these around three times like you might with a pair of Frees or Hattoris, for example. But the Fast 2 aren’t meant to mimic barefoot running, they’re for road running…and I reckon they do it well.

They’ve only got 20km on the clock, so I’m sure there’ll be more to say on that as we go.

This morning’s run:
20km in 1’28″47 (4’26/km)
Temp: 24C (and warming up!)

Show me the run on Strava
http://app.strava.com/runs/3247047

What do they look like when they’re standing still?
see below

————

RUNNING SHOES: KARHU_FULCRUM FAST RIDE 2
KARHU WEBSITE: www.karhu.com
SHOE REVIEWER: Simon Elliott
http://www.facebook.com/likekarhu

Shoe Review (1): Karhu Fulcrum Fast Ride/The Big Reveal

Shoe Review (1): Karhu Fulcrum Fast Ride/The Big Reveal

9 January, 2012

For twenty-something years, I was a one-shoe-brand runner. Nike had looked after me as a junior and I felt that I was more than justified in reciprocating for the longest time. I still do in some ways. But about 18-months, in a moment of unfaithfulness, shoe infidelity took hold and I bought a pair of Sauconys. Perhaps I wanted to be surprised with what the courier delivered, perhaps it was the cumulative weight of anti-Nike sentiment, perhaps it was reading “Born to Run”. Whatever it was, I was no longer ‘Nike for Life’.

The floodgates open. As with so many tales of infidelity, it starts innocently enough but it’s a slippery slope. One pair of Sauconys lead to another. Before too long, Sauconys weren’t scratching the itch and I ordered a pair of New Balance shoes. From there it was just a case of craving a deeper high. Sometime around then, I spotted Karhu. Not a new brand by any stretch – they were founded in 1916 – but they had just the right dose of curiosity. Not from the traditional running shoe stables of the USA or Japan, Karhus herald from Finland. Yep, Finland. The land of Paavo Nurmi and Lasse Virén. It was worth a look for sure.

So, back around July 2011 I laced up my first pair of Karhus.

When I saw the opportunity to be a shoe tester for Karhu recently, I jumped at the chance. Since I ordered them, I’ve had a pair shoes on the verge of retirement and trying to eek them out to the day these babies arrived. The Swedish postal system was a little less impressive than anticipated so, for the last four days, I’ve been back in a pair of previously-retired Karhus. The shoes I’m testing are the very same type as the once I dragged out of retirement. Admittedly these new ones are far less interesting in colour, but they’re the same shoe.

So, without further ado, I introduce to you, the Karhu Fulcrum Fast Ride. Conservative in colour, excellent in quality.

I’m obligated to post 10 (TEN!), that’s right, TEN posts on these, so I won’t say too much of them right now other than, they’re here.

Ok, a couple more things:

What running will I be doing in them?
I’ll be using these for all my easy/recovery/long runs. Essentially all running other than intervals and races.

How long is the trial going?
My posts will be over 2 months, but I’ll be basically racking up my normal 700km in them before retirement.

What do they look like when they’re standing still?
Here’s some pics inside and outside the box! You’ll have to wait a little longer for some action shots.

————

RUNNING SHOES: KARHU_SHOE_MODEL_NAME
KARHU WEBSITE: www.karhu.com
SHOE REVIEWER: Simon Elliott
http://www.facebook.com/likekarhu

2012 Target times and Races: Laying it down…

2012 Target times and Races: Laying it down…

5 January, 2012

A bunch of you responded to the Facebook post at the beginning of 2012. I thought I’d compile it here for posterity (and future reference!):

  • Callum Stott Faster Half Marathon + Finish Marathon. =)
  • Jen Noonan Darlington Half sub 1:40 + Perth Marathon 3:45.
  • Callum Stott Gold Coast Half – 1st July 2012 (183 days away).
    Then probably C2S Marathon Perth – 28th August 2012 (56 day gap).

  • Simon Elliott I’ll let some distance accrue between my events and naming a time goal, but Gold Coast Half (in 76’XX)and a potential October international marathon that uses our free tickets to Dubai!
  • Onil Lad Finishing the Gold Coast Half and coming out of it with my legs still in working order would be good.
  • Jonathon Phillips sub 19 5km sub 1.30 half and a sub 3 melbourne easy to say much harder to do
  • Brett Van Son Sub 3hr marathon…
  • Kellie Whitfield Under 45min for 10km maybe mid year sometime…….
  • Graeme Eggert Bridges for me in April and then to participate in some degree in the city to surf. 21ks would be nice but I think I’m even further away than I thought.
  • Ben Morrell Build up to my first marathon – knocking it off in 3 and a half would be nice
  • Jo Youd Run a half marathon that isn’t a total disgrace (post baby PB??!!!)
  • Gabriela Hosking I would need some help to get to 21 km ….can be a good goal!
  • Carl Harper Perth Marathon 3:30-3:45. If I miss that then the same for the City to Surf (**later amended to 3:29:59!!).
  • Jordan Thyer Ironman 70.3 and beating Simon at long intervals one morning…
  • Matthew Fogarty ‎5k at 4:10 pace. 41:00 10k to beat TB’s pb (I don’t think I’ll ever get that) 4:22 pace half marathon for a new pb and to beat a friend who is currently 18 secs quicker than me (achievable). Finish a 12th marathon (we’ll see how we go).
  • Jen Watkins I’ve got to get to 21kms for the Busso 1/2 Iron man in May. It’s sneaking up on me!!
  • Shannon Melville Haha originally my goals were sub 45 10km, 1.40 half marathon, 3.45 marathon, but they may be 2013 goals depending on some other factors!
  • Fiona Elliott I want to do 10kms post baby. That’s all. (without wetting my pants would be a bonus)
  • Shannon Melville Maybe 43 then!
  • Jen Noonan Ben Noonan is planning to do the 6 hour race in March. And ultimately 38 mins for the 10km and 1:25 for the half, but it remains to be seen if that is realistic (or so I’m told).

    Samantha J Iceton I’m going with gold coast marathon in July. Aim high hey…
  • Vanessa Aquino Sub-50 for the asics bridges 10km to begin with and either the gold coast half or full marathon in July. Undecided!
  • Graeme Eggert I’m in! Dunno about the sub 50 though sub 60 would be nice!
  • Samantha J Iceton Bridges for sure! Want to do a sub 55 for the 10km
  • Onil Lad Bridges for me too! Sub 55 will do me.
  • Ben Brennan Sub 45min 10km???
  • Tracy Achemedei To run the WA (Perth ) 1/2 Marathon in 2 hours – so the sub resolution is that I need to start doing some short (400m) intervals starting tomorrow – it’s gonna hurt aah well most good resolutions do.
  • Simon Cullen OK, put my occasional exercising, rarely training, flabby arse down for the Bridges as well. Sub 50 may be a stretch at this stage although I have done it in a younger life. :)
  • Sherri Birt Umm… just to get out and run is a pretty good goal, i reckon!

    6pm, December 30: The BTRC Post-Christmas Sundowner!

    6pm, December 30: The BTRC Post-Christmas Sundowner!

    23 December, 2011

    Following a meeting of the minds between BTRC-ers, Callum Stott, Gabby Hosking and Simon Elliott, we’re proclaiming December 30 the evening of the Inaugural BTRC post-Christmas Sundowner.

    The plan is embryonic but awesome. You turn up.

    Ok, there’s a little more flesh on it that that. We’re planning to meet up on Friday, December 30 at 6pm at the grassed area to the east of the Coode Street Foreshore car park (just near Wesley Boatshed). Callum is keen on some soccer action and I’m sure we can weave some cricket into the mix as well (I think Santa may be bringing me a backyard cricket bat but don’t tell her I said that!)

    What to bring? Meat if you eat it, salad and fruit and any drinks you’re keen on. Oh, and any other unhealthy treats you can throw into the mix.

    It might be good to bring along a big running goal for 2012 as well…

    Let us know if you can come on Facebook.

    Morrell Podiatry

    Morrell Podiatry

    22 December, 2011

    Summer BT RunClub tech training shirts soon available – pre-order yours today!

    Summer BT RunClub tech training shirts soon available – pre-order yours today!

    16 December, 2011

    Yep, they’re on their way. Fine sponsors and purveyors of marvellous endurance apparel, 2XU, have given us a fine deal so that, along with other BTRC sponsors, we can make the new club shirts available to plenty of members at the paltry sum of $35. A deal like this won’t last…ok, it will last until we run out of shirts.

    The shirts are white unisex short sleeve run shorts and can be ordered in XXS, XS, S, M and L. Rick from 2XU (who you should definitely go and buy large volumes of 2XU product from) told me that they are generously size so perhaps try the size down on what you might normally where. Consider it aspirational! As a rule of thumb, I think Vanessa Aquino and Jen Noonan would be XXS!

    We have also ordered a smaller number of racing singlets in XS, S and L. These will go pretty quickly so let me know what size you’re after. They also going to be available for only $35.

    Use Facebook or the comments field on the website to let me know what you’re after.

    —–

    *** A big thanks to our 2012 sponsors and supporters who have also helped keep the costs down on these bad boys: Ascent Investment & Coaching, 2XU, The Globe Advertising & Design, John LeCras & Associates, The Big Table Community Church, Prime Podiatry and Verse Property. Cheers guys.

    Ben’s BHAG is good for the heart

    Ben’s BHAG is good for the heart

    In the last week of the Learn to Run Course in November, we talked about BHAGs: the Big Hairy Audacious Goals that sit ahead of a whole lot of smaller goals along the way.

    Ben Morrell, a new BTRC member has a BHAG. It’s simply this: run the New York Marathon on in November 2012, and raise $7500 for the Heart Foundation along the way. It ticks all the boxes of big goal and, like anything worth doing, is going to involve some big sacrifices and big rewards along the way. He’s up for it.

    You can be part of Ben’s great adventure by donating to his cause right here. Every dollar is a step closer.

    Wednesday Women’s Fitness says ‘hello’ to new trainer, Natalie Mullen

    Wednesday Women’s Fitness says ‘hello’ to new trainer, Natalie Mullen

    11 December, 2011

    The women’s cardio circuit training session has added another dimension to its bevy of fitness-inducing options, with personal trainer, Natalie Mullen, joining the team.

    Natalie, who offers boxing among her heart-raising arsenal will be running the show fortnightly with lead trainer, Nadia Lizemore, continuing to call the shots on other weeks. She’s worked as a qualified personal trainer for the last few years and brings a vital combination of enthusiasm and pain to the table.

    Between the two of them, adipose tissue is nervous to the point of going weak at the knees and disappearing altogether.

    Bring your mates (oestrogen mates, that is) on Wednesdays. We meet nearby Wesley Boatshed carpark (end of Coode Street, South Perth foreshore) every Wednesday from 6-7pm. Cost is $7 for casual sessions with 10-session multi passes available through this website for $50.

    The fun never stops either with the hardcore crew of women playing right through the Christmas/New Year. Come along Wednesdays, armed with resolutions and resolve, and teach lethargy a lesson.

    PS. A big shout out to Belinda Hill (who hasn’t seen adipose tissue in her life) for manning the fort in the absence of our regular trainers.

    BTRC’s “Learn to Run” Program: November 12, 19, 26

    BTRC’s “Learn to Run” Program: November 12, 19, 26

    1 November, 2011

    I remember the first time I had vocal lessons. My teacher told me the first thing I needed to work was how to breathe. It seemed a pretty basic skill – I’d been doing it for years and I thought I’d been having a reasonable amount of success with the whole deal. Truth was, I did need to breathe…singing demands that you figure out how to do it properly.

    Running’s not much different. Everyone assumes that you should just know how to run. More sadly, people think that if they get injured or tired or have no motivation for running, then it just wasn’t for them. I reckon it’s more likely that they never really figured out how to do something basic in a sustainable, enjoyable way!

    BT RunClub is running its first Learn to Run Program on Saturday mornings after the group run. It will run on November 12, 19, 26 from 8:45am to 9:45am. (As we’ve never done it before, I’ll leave the option open for a fourth Saturday if we just don’t cover everything that I’d like to.)

    During the three weeks, we’ll cover at least the following:

    _Why run?

    _Motivation and discipline

    _Running form – getting smooth, light and fast

    _Running with endurance

    _A balanced diet of running – types of sessions

    _Fuelling the machine

    _Gearing up

    _Goal-setting

    _Pacing

    _Incidents and Accidents and Injuries

    _Racing

    _Cross training

    _Running for weight loss

    Each session will end with questions and be pretty free-flowing with questions along the way.

    While we won’t be doing a whole lot of running during the sessions (they’ll mainly be talking around the table) there will be some basic form analysis and a little running on one of the mornings.

    If you’re new to running or you’ve been running for a long, long time, there’s likely to be some useful information that will help with your running immediately and into the future.

    Course: BT RunClub Learn to Run Program
    Venue: 9 Collins Street, South Perth
    Date: 12, 19, 26 November, 2011
    Time: 8:45am-9:45am (after the 7:30am Saturday morning run)
    Cost: Same cost as a standard BTRC session for each session ($5 regulars, $7 casual)
    What to bring: running clothes, a drink, a digital camera if you have one, something to write on

    Please let us know if you’re coming by comment to this post.

    DISCLAIMER (From Simon):
    While I’ve been running for a long time, I certainly don’t profess to know everything about running. Not even a small fraction of everything. There’s also some areas of divergent thought when it comes to running (you’d be surprised how analysed a basic activity like running can be!) so bear in mind that you’ll be getting my take on a few of those areas…and maybe some alternate schools of thought while we’re at it.

    Race Preview: Peninsula 10K/5K – 20 NOVEMBER 2011

    Race Preview: Peninsula 10K/5K – 20 NOVEMBER 2011

    A number of BTRC members have been talking about this race recently, or mentioning that after completing their recent target races they’ve felt their running has lacked a little direction. A race on the calendar is a great remedy! It gives your training renewed purpose and though it mightn’t be your big goal race, it gets your head back in a racing place.

    I haven’t run the race before but it’s essentially flat with a few lumps. Two of those lamps are getting over Windan Bridge on the way out and the way back. After that, any undulations are subtle at best.

    Here are the details:

    Date: 7am, Sunday 20 November 2011
    Start:
    WAMC Clubrooms, Burswood Water Sports Centre, 1 Camfield Drive
    Entry:
    on the day. Please be there at least half an hour before the race start at 7am.
    Entry Fees:
    WAMC Members $3 and non-members $10

    For a map of the course, click away!

    PS. Let us know if you’re running so we can let the BTRC world know!

    7:30am this weekend as Summer Saturdays kick in

    7:30am this weekend as Summer Saturdays kick in

    7:30am this Saturday morning!

    Despite a relatively cool minimum for November, this Saturday, November 5, marks the transition from 8:30am to 7:30am.

    While it might make for a slightly earlier rise and less of a sleep in, you’ll be grateful as we soar into the 30s through the next 4, 5…6 months. Those running longer runs will be doubly grateful that they’re finishing long runs around 8:30am rather than 9:30am.

    See you Saturday.

    Race Report: Simon’s Berlin Marathon

    Race Report: Simon’s Berlin Marathon

    27 September, 2011

    This race report is long. So are marathons. Chances are, you won’t get to the finish unscathed or without stories to tell.

    Fi tells me no one will read it. I told her I’m ok with that. It’s my way of processing the 2011 Berlin Marathon. You could just jump to the last couple of paragraphs. You won’t miss too much.

    There’s a moment in the movie ‘Spirit of the Marathon’ when Dick Beardsley says something like “the great mystery of the marathon is that you never quite know what’s going to happen…you never know whether it will be your day or not until you hit 20 miles (32km)…that’s the great mystery, the great allure that keeps you coming back”.

    There was a lot about yesterday’s race that felt quite perfect. For kilometre after kilometre you couldn’t wipe the smile of my face. But when it got to the mystery part I discovered to it wasn’t going to be my day.

    The night before
    The taper had gone according to plan and early Saturday afternoon saw Fi, Molly and I catching train crosstown to get to my ‘second hotel’ – a legacy of having to take a package deal to secure an entry.

    We figured that staying at the race hotel the night prior made sense. They were looking after the logistics of getting us to the race and dinner options.

    I reached the hotel at 7pm to find that there was no dinner plan and the restaurant at the bottom of the hotel was not open. I did the usual routine of laying out all the gear, getting the race number and chip on the laces and the hundred other things that accompany the very simple act of running, and then headed off to dinner.

    When I got out onto the footpath with my trusty iPad, I saw an italian restaurant 100 metres away. All sorted. I sat down and after five minutes made my order. 7.30pm. It was a cool evening and they sat me outside cause the inside was full (and hey, why waste a table on a bloke on his own!).

    I was reading a book by Charlie Spedding as the first 30 minutes of waiting went. When a couple of blokes who were also running the marathon arrived close to the 45 minute mark I warned them that they could be in for a bit of a wait. Their meal turned up 15 minutes late. I gesticulated pretty obviously and the waiter said ‘just a couple more minutes’.

    That happened several times and after reading several chapters of ”From last to First” my meal tuned up. It was 9.15pm. I was so glad that I had something to read although I was pretty peeved by the extraordinary lack of service and a bit concerned at the likelihood of even digesting the meal. No biggie. It wasn’t super-late and hey, if I was in the hotel room, I probably would have been reading the book in bed anyway.

    I was in bed just before 10:30pm.

    Race day
    I got 5-6 hours sleep overnight. That’s probably my best effort pre-marathon. My sleep generally in the last week was better than it ever has been. Breakfast was downstairs at 6am before we all met in the lobby at 7:30am. I ate at 6am before showering and get dressed, wrote my splits on both my arms, read my Bible for a bit, and headed down.

    It only took a brief look out the window to see that this was a good day for running. Pretty still. And while the forecast was warmish, it was nice and cool when we hit the pavement. I was expecting us all to board a bus but when we had all congregated the tour guide said we had two options: a 25-minute walk to the start or make our own arrangements on the subway. Heh? Yep, Pete (a guy from Sydney I’d got to know in the lobby) and I decided that a subway ride seems a slightly smarter idea than a 25-minute walk when you’re about to run a marathon, so we headed off.

    Pre-race
    Big city marathons have a unique energy of their own. Bring together 50-60,000 runners (across the coupe of events on the day), probably another 10,000 volunteers and an estimated a million spectators on-course and you’ve got yourself a vibe. Berlin definitely had one. Heaps of fun. We kept on saying to each other ‘how good is this?’.

    While there were plenty of portaloos around, supply exceeded demand. There were way more folk making there own arrangements. Men and women. Poos and wees. Ahh, the marathon…such an elegant sport. More on that later.

    I finally reached my starting pen having made my own arrangements. It was tight. Sardine-tight. I got to know more about the gentleman behind me in the starting pen than I needed to, but there was little I could do (unless I wanted to edge forward 10cm and inflict a similar level of awkwardness on the bloke in front of me).

    That lasted 10 minutes before the horn sounded. We were off. Barely. I’ve never been in race where the gun goes and you don’t move, but this was one. The net time says is took 32 seconds to cross the start line. It felt like minutes and, when we did cross it, we were crawling. I quickly realized that the two arms worth of splits on my arms wouldn’t count for much – we were running the first 500m at about 5 minute pace.

    Garmin says I ran 42.6km yesterday. I’d say there was a couple of hundred metres of dodging and weaving over the first few kilometers and lots of wide berths around corners. The rest of discrepancy is probably from interruptions in signals as we went under bridges.

    0-10km: Running with the breaks on
    I’d determined that I wouldn’t go out to hard. My other two marathons had been lopsided so I wanted to make sure I didn’t go beyond the splits I’d set myself no matter how easy it felt. I wanted to get to half way in great shape and have my strongest half to come.

    The pace was easy. And I kept on easing back. This was my first marathon with a Garmin and it was super-helpful to look down and say ‘too fast, ease up’. I did that a lot over the first half.

    It was fun. Heaps of noise. Plenty of music and bands playing and, even though it was a little warm, there are significant parts of the course that are shaded so it wasn’t really a factor.

    I don’t know how others got seeded in the A and B categories but I was passing a heap of runners. Many of them didn’t look as though they’d run sub-2’50 anytime recently.

    I was hitting splits dead on. 3’49, 3’50, 3’49, 3’50…easy, with the brakes on.

    10-20km: Almost perfect
    The next 10km was pretty mush more of the same. I was running well within myself, breathing easily and locked into the same easy pace and hitting right on 3’50s (around 2’42-2’43 pace). I can’t remember feeling even the slightest tiredness over the first 16km

    Fi and Molly (the finest race-crew you could ever find) greeted me at 12km in their Go Daddy/Go Simey yellow t-shirts and handed me my first gel and cheered me on my way. It was unfolding just as we’d planned.

    At 18km I had a flashback to Helsinki 1981 when a bloke who was 75 metres ahead darted off the road. I felt sorry that his day was over so early. Just as I was about to pass where he’d peeled, he flashed back onto the course. This time he had large quantities of crap down the back of his legs. He’d had a 15 second pit-stop and had the evidence to prove it.

    I ended up right behind him and just about dry-reached. It was putrid. I tried moving to the other side of the road but under-estimated the potency (and perhaps the wind direction). I had two choices: ease back far enough to escape poo boy, or kick on to get away from him. The 18km was my slowest split to that point as I assessed my options.

    In the end I decided to make a run for it and enjoy the clean air in front of him. I regret to say that I had to deal with the poo boy three other times as he kept coming past, then falling behind, then coming past again. All I can say is that the shower he would have had post-race would have been a world of pain.

    I sailed through to 20km feeling great, grinning like an idiot, and looking forward to the second half. Still aware that the real action would be from 32km, but thinking ‘bring it on’.

    20-30km: Cloudy, but fine
    I went through the first half in 1’21″30 – a touch slower than planned but pretty much right on. I’d lost about 20 seconds in the first kilometer and that was time that was never going to come back, but aside from that it was pretty well perfect.

    I’d been reading in 1 Kings where Elijah outruns a bloke in a chariot over 25 miles to get to a town called Jezreel. Ryan Hall mentions it in his book and talks about ‘supernatural running’. Running that is beyond the natural. Running that it extraordinary. I’d written on a piece of paper (while waiting two hours for a meal – just let it go, SImon) that the second half can be extraordinary. The second may not be walking on sunshine, it may be a deep well, but it could be extraordinary.

    The first few kilometers were great. More of the same.

    Somewhere just after the 24 kilometer mark I got nailed with a stomach cramp. It came hard. Just like the Melbourne Marathon. About 20 runners flew past as I felt like I was coming to a stand still. In Melbourne it came just after a gel so I attributed it to that, but my last gel had been 12km. I though it was pretty much all over at that point. When you get cramps like that it doesn’t feel as though they’ll go away so long as you’re running.

    I tried pushing my hand in as I ran, changing my breathing and after about 600-800m it started to ease. It was the first kilometre in the race (aside from the opening kilometre) where the split was over 4’00. I was back under 4’00s for the next few kilometres but my rhythm had been smashed.

    Fi and Molly couldn’t get to the 24km to hand over my next gel but it turned out to be a blessing. I wouldn’t have been able to take it as I was half-bent over dealing with the cramp.

    When it eased I took the gel (about 26km). In grabbing the gel from my shorts I bumped my Garmin and, when I next looked at it, it had moved to ‘virtual racer’ mode, I never use this but you can enter an average kilometre split and then see how you’re going against a virtual runner who’s running those splits. When I looked down I was just over a minute behind. Basically, I was still on 2’43 pace at 26km having negotiated a stomach cramp with 16km to go.

    The effortless running of the first had almost evaporated now as the joyful metronomic effort I was enjoying had been interrupted and replaced with a battling gut and a tiring set of legs. Even as a write this over 36 hours later, I still have waves of stomach pain. It’s not a common occurrence, just two marathons and the very rare occasion in training.

    30-40km: Dark days
    The longest part of a marathon to me always seems the stretch from 24-32km. You’ve been a long way and you’ve still got a fair way to go. You sort of feel like you’re in no man’s land.

    Having had the rhythm interrupted I was starting to resort to salvage mode. What can I get out of this? After feeling like a million bucks up to 20km and close to that up to around 30km, I suddenly felt as though I owed someone a whole lot of money.

    Somewhere around there I remembered a conversation with Simon Ward on one of my last runs in Perth before flying out. He said, that even if it starts to drift, try and hold on to four minute kilometres. I was trying but the legs were starting to say no and they were yelling loudly. Up to 34km I was still on track for 2’45. Doing the 8×4=32 equation in my head I thought, ‘this is possible’ but it was the last kilometre that was close to 4’00.

    More runners were passing me now and while I was taking a few my self (mostly runners who were in deep, deep trouble), there were steady waves of runners going past me. A group of 10-15 went past en masse at one point and I I thought ‘that’s the 2’45 group…if you can hang onto them, you’ll come out with something’. That thought failed to translate to the legs.

    I’m pretty sure that somewhere in there I also remember Sammy Jay saying to me as I groaned while stretching after one 39km Saturday long run: ‘it’s because you’re old!’ At the 37km mark yesterday I thought: ‘she’s got a point’.

    (For the record, a French fella won the 40-45 age division yesterday in 2’19″58. Interestingly, he ran through the first half in 65’58 and then blew out in the second half running 74’00. Happens to the best of us.)

    To the finish: slowly…
    I was bleeding time badly. It’s annoying how quickly you can lose large chunks of time in a marathon! I essentially burned 5-6 minutes over 7km and was pretty well powerless to stop it. The legs just weren’t playing. They weren’t specifically sore (although both achilles were burning pretty badly), they just had no fuel left and were deeply fatigued.

    Those last few kilometres seemed eternal. I had floated through an easy recovery run the day before from 36-42km in 4’20s, now it was feeling like running through molasses.

    I came onto Unter Den Linden and sighted the Brandenburg Gates. My thoughts were that it seemed a long, long way ahead and that the finish line was still a whopping 200m further still. What should have been moment to savour was just something that I was hoping to be over soon (I think I had the momentous feeling the previous day…I just didn’t realize it at the time).

    I crossed the line and came to a quick halt. 2’50″31. 464th from around 40,000. Relieved it was done. 7-8 minutes slower than planned, but done nonetheless.

    Post-race
    I think the next 500m would have taken 10 minutes to walk. It was very, very slow. I felt as though I could drink 4-5 litres of fluid without a problem. I think I may have had 2-3 litres. I slowly made it to the massage area and was quite happy to lie on a stretcher in the sun and wait my turn. Once it was done, I stood up gingerly and drank a little more with the brief thought that may be I should ease up on the fluids. Five metres later I barfed it all up into a Sulo bin. Second time ever in my running career I’ve barfed – last time, aged 16, a 44 gallon drum was my receptacle of choice. It’s good to go large.

    The wash up
    The Berlin Marathon is a great marathon. Seriously good. It’s just that some days, as good as you may feel early, don’t end up being your day. I’ve tried to hold on to some upside and here’s what I have: I ran the Berlin Marathon, I finished the Berlin Marathon, and with the exception of stomach cramps around 25km, I ran a near-faultless 30km. Unfortunately a marathon is longer than 30km but I’ll take some consolation in that I had a massive blow out and still came away with 2’50. That’s something.

    There is a far greater consolation. I think that race day is the cherry on top of the cake. A lot of preparation goes into a marathon and if you’re not enjoying the cake then it doesn’t really mater much about the cherry…it’s a whole lot smaller than the cake. I’ve eaten some great cake! The ever-expanding BT RunClub crew (in number and ability, not girth) have been a huge source of inspiration and encouragement while running regulars like Simon Ward (Wednesdays), Jordan (Mondays) and heaps of other friends make make running the communal activity I think it was intended to be. Fiona and Molly are the greatest fan club any one could hope for – aside from cheering, Fi’s support and encouragement is breathtaking. Jesus has blessed me big time there.

    The supernatural second half will have to wait for another day.

    See you out there.

    Three days to go.

    Three days to go.

    23 September, 2011

    Well, we’re on the train now heading to the marathon city. It’s Thursday afternoon – three days from race day. Actually, three days from now and we’ll be post-marathon. There’s something about being in a different city and country to where you’re racing, no matter how proximate, that makes it seem a lot further away. An hour from now, when the train pulls in to Berlin, all that’s bound to change.

    The last few days of running in Prague have been ok. Like any final taper week, you probably have some unreasonable expectations. You expect to be jumping out of your skin on every run and you have a tendency to keep asking questions like: ‘how am I feeling?’, ‘what does this pace feel like?’, ‘should this feel easier than it is?”, ‘should I be walking this far?’, ‘should I be eating this?’, ‘does my bum look big in these jeans?’. Perhaps not the last one, but all the rest.

    Some answers. I’m feeling alright. My legs are a bit tight and a touch sore, but nothing more than usual. If I wasn’t running a marathon in a couple of days I’d probably be thinking nothing of it. I ran a treadmill run in the airport at Dubai that, on reflection, wasn’t the smartest of moves. My legs often get a little smashed up by treadmill runs – this was no exception. This time, it’s just a little sore around my hips. It’ll be fine, it’s just another question to be asking.

    Sleeping hasn’t been too bad. I slept 8 hours on the first night and close to that on the second. Last night I’d slept about five hours when the phone rang. It was 3:18am. I didn’t answer it, but it woke me up and I couldn’t get back to sleep for a while. I read a chunk of a book I’d been reading on an Eritrean-born, USA-raised runner, Meb Keflezighi (‘Run to Overcome’). It’s been a good read. Having just read ‘Running with Joy’ by Ryan Hall, it’s been really encouraging to hop straight into to another book by another athlete who’s using their running to glorify God. Another runner who enjoys God’s pleasure as they run, and seeks to see God’s kingdom reign and rule as he’s faithful in following God and running his best. I was nodding my head a lot as they both related stories of running and faith in Jesus, albeit at a touch faster pace than I can muster…

    I’m looking forward to Sunday. My prayer has been simple: ‘grace me with the capacity to run to the fullest extent of my preparation’. Plenty can happen during a marathon, but I feel confident. I feel that if I can negotiate these last couple of days well and run smart on the day, I could be in for something special. Not something that’s way out of the context of what my key indicators tell me, but something that’s consistent with them. That’s what I’m praying.

    Mum used to pray before exams at school that we’d remember all that we’d studied. I used to hate those prayers. They were like saying that I deserved no better than that for which my preparation had equipped me. She was right. Expecting to have a breakthrough effort without having done the work that can lead to one, is blind faith and false hope. Like hoping to reap something that you haven’t sown in the first place. Expecting a breakthrough effort when you’ve done the hard yards and committed yourself to the task at hand, that’s an assurance of things not seen. Still faith, but faith informed by a living hope.

    Six or seven weeks ago I wrote down ten key sessions that I felt I needed to nail before Berlin. I think I ticked nine of them off and the worst I scored myself on any of them was a 6/10 (Perth Half Marathon). I think the ‘hay is in the barn’. The challenge on Sunday is to get it out of the barn and let it power the horses! It’s a marathon though – plenty can and may go wrong. Unforeseen things that just need to be dealt as best as they can be on the run. If it was predictable it wouldn’t be marathon.

    I’ve still got some planning to do. Plenty of water and carbs to down, a massage or two to endure, some cold baths, plenty of rest and a re-assigned race number to organise, but there’s very little running on that list.

    I’m more excited than nervous about Sunday. I know the conditions should be great, I know the course is famed for being flat and fast. I’m the variable! And I’m trusting that the hay is in the barn.

    Pancake Saturday: 17 September

    Pancake Saturday: 17 September

    13 September, 2011

    Yep, this Saturday we’re running…then we’re eating. That’s about it really. A run will be had at the normal 8:30am start time, then pancakes and fruit and coffee will be consumed. It will be joyful! Hope you can come along.

    For those wondering about BT RunClub sessions while we’re away, worry not. All sessions will carry on as normal. Just Simon-less and Fi-less. Showers will still be available after the Tues/Thurs morning sessions. As for breakfast on those days: it’s up to you guys but there’s a place to eat it.

    Wednesday nights will continue with Nadia and Belinda and John will be around on Saturdays send you on your different ways.

    Let the taper continue

    Let the taper continue

    Tapering is weird. For twenty-something weeks I’ve been running long, running hard and racking up a big war chest of 120+km weeks. There’s been short intervals, long intervals, long runs up to 39km, medium long runs, countless easy and recovery runs, marathon pace runs, a bunch of races and a partridge in a pear tree.

    There’s been lots of crosses going against sessions day by day, week by week and month by month. Essentially, it’s the same drill as always: page a day, page a day, page a day…and the book’s got quite fat. Now we taper.

    I’m tapering for the 2011 Berlin Marathon. It’s on September 25. Around 45,000 others across the globe would be doing something similar right now for the same event.

    The rationale is pretty simple: you taper so you can realise the benefits of your training for your target race. If the race you’re running is other than your ‘target race’ you may do a mini-taper of 2-4 days, but you don’t want to lose that much time or training…because it’s your ‘target race’ that’s the deal. As you taper, you give your legs a chance to recover, freshen up and quit moaning about all the miles they’ve been enduring. That last bit is likely to happen with varying success.

    The marathon fit into that category of race where you’re unlikely to run race distance until race day, and that’s part of what makes the taper so important. The marathon is a long way, and you want to be good to go. In your taper you build the reserves to go the distance well. Rested up, carbed-up, prayed up and hydrated up.

    Typical programs start tapering three weeks out, gradually reducing mileage until race week. Typically a 20-30% reduction three weeks out, same again two weeks out until you’re running around half a ‘normal’ week in your race week. The more popular, smart thinking in recent years is to reduce volume but continue to maintain intensity. After all, you don’t want to reach the start line without any muscle memory of what race pace feels like. What you do want is to reach the start line fresh as a daisy and ready to produce the best possible effort that your training has prepared you for.

    (It’s worth saying here that you’re only tapering if you’re tapering from something! Some spend their lives tapering. If you’ve gone through a marathon program and barely run then you probably won’t benefit from a taper – then again, you probably won’t benefit from running the race at all.)

    Back to the taper. Because there’s a whole lot of other stuff that happens during a taper.

    Let’s start with sleep. I have no trouble sleeping. My wife, Fi, says that I’m usually asleep within 2 minutes of hitting the pillow. Sometimes we’ll be talking, she’ll ask me a question to discover that sometime during the question, I nodded off. I sleep quickly and heavily. Until last week. Suddenly, I was doing a lot less sleeping. The night before the City to Surf I slept for an hour or two. On Monday night I went to bed at 10:30pm and woke at 1:15am. Wide awake. Crazy talk. If it’s ever happened before, I’d just read a book for 15-20 minutes and wake up several hours later with the book stuck on my face. On Monday I read a whole book…five hours of reading in the middle of the night. I have excess energy.

    The three days before the 2010 Boston Marathon I probably slept a combined total of 9 hours over 3 nights. It was a mixture of energy, anticipation and excitement…and it left me stuffed! I need sleep. Every one does. So, for the first time in my life I tried a little orange tablet. While I won’t be taking one the night before Berlin, I probably will the second and third nights prior. A sleepless night before a big race is par for the course. Sleep deprivation is another bag of potatoes altogether.

    Next up: your head. When I ran last Monday I was technically on Day One of taper. I’d run my last marathon pace effort of 24km (as part of a 35km run) just two days earlier…and run it well. As I ran I started to think: “I’m feeling pretty sluggish, heck I’m feeling pretty fat too, I think I’m losing fitness”. Pffft. I had to remind myself that was a rubbish thought. Two days earlier I had a session that showed I was quite the opposite. All that changed was one thought: I’m tapering.

    We can be fragile little petals, us runners. The niggle that’s been a minor consideration for the last three months now seems like the debilitating injury that will stop you from even making it to the race or up the next flight of stairs. A taper tends to put a microscope on all that sort of stuff. The minor twinge is suddenly a cataclysmic life-threatening event. It’s good to remind yourself that it’s not! It hasn’t been for months, it’s not now. If anything, you’re doing it massive favours right now.

    I ran the Fremantle 10k on Sunday and the reality is, I did nothing different to what I would have for that race if I was in the middle of my marathon program. I ran around 100km for the week with two hard intervals sessions and a race. It’s just a head thing. I’ve actually made a conscious decision this time round to do a two-week taper rather than a three-week deal. My body seems to do ok with volume and so a three week taper feels on the high side for me.

    Another thing about your head. The closer you get to race day, the more you think about what’s coming. That’s fair enough: it’s been a long time coming and it’s nearly here. I think it’s important to be intentional about some of that thinking though. You don’t want to overwhelm yourself with the thought of what you’re about to do, or start obsessing about the thing. You want to reach the start line as mentally prepared as you are physically prepared.

    Onto food. I’m not as hungry. I guess that’s reasonable given that I’ll run 50-60km less this week than I did a few weeks back. I’ve been eating pretty big. Right now, not so much. It’s just another tapering phenomenon.

    I’ve also come to realise that while I love a ‘target race’, I’m probably a bigger a fan of running…and people…and life. It sure would be a long ordeal if the only thing you enjoyed or looked forward to was the race! I love the long runs, I love running with others, I love seeing people at BT RunClub step up, improve, get stronger and run with endurance. And I love stringing the weeks together. Perhaps I’m not quite so keen to go from having run 130km for a week on a Sunday to zero on a Monday…but that’s part of the deal to. What I love is seeing a community of runners getting to know each other, growing, gaining in strength and confidence and seeing some of their big goals realised. Target race or no target race, I’d want those things. Sheep stations aren’t that important and I’m certainly not running for one. And, hey, if the street you’re running down is all about you, it’s a pretty short and dead end street.

    We’re still a week and a bit out from race day so there’s more tapering to be done yet. Probably more sleepless nights, unfit and sluggish thoughts, questions about preparation, goal times, race and nutrition strategy. But on September 25, just near the Brandenburg Gates in Berlin, a gun will go off. The taper will be done. And we’ll get on with some running.

    The Wednesday Women’s Cardio Workout. Re-launch session: September 12

    The Wednesday Women’s Cardio Workout. Re-launch session: September 12

    7 September, 2011

    Good things take time. Great things take a lot longer. Worthwhile and meaningful things though…they can take a lifetime.

    The Wednesday Women’s Cardio Workout of BT RunClub has had a few false starts and early finishes in its short history. Wild weather and a lack of awareness will do that. It’s tough enough for disciplined athletes to tough it out through the winter but when it’s just a few women trying to keep turning up, it gets a whole lot easier to call it quits.

    We’re not calling it quits. Quite the contrary – we’re ramping up the operation! The hiatus is over, spring is here, and it’s time to work out!

    From 6pm, Wednesday  12 September at the Coode Street car park by the river, around 20 women will be getting their cardio on. Just like all of BT’s sessions, there’ll be women of different levels of fitness. Some just coming back from giving birth, some pregnant, some needing to get a little fitter and some staying fit.These sessions aren’t boot camp, but they will take you from where you and help you get fitter!

    If you fit any of those categories, let us know below or go here and sign up. If you haven’t already, you can respond (or ask any questions you’re wondering) below.

    The Wednesday sessions are lead by Nadia Lizemore – a personal trainer with plenty of experience and a desire to encourage plenty and leave no-one behind. And while we’re about working out and getting fitter, we’re as much about encouragement and building a community you’d love to come back to you.

    BOS

    BOS

    BOS9

    Race Preview: Fremantle 10k & 5k

    Race Preview: Fremantle 10k & 5k

    2 September, 2011

    For BT Runners ready to ease into the next challenge, here’s a good one to jump into. With 10km and 5km races and an early enough start, the one or two lap course (depending on your distance) is a compact course that all happens within 2km of the start/finish line.

    To enter – which you’ll need to do pretty soon – click here.

    STARTING TIME: Sunday 11 September 2011 at 7.30am

    START & FINISH: Esplanade Reserve, Fremantle

    Results will be posted on the WAMC website www.wamc.org.au and printed copies will be available from RUNNER’S WORLD from 19th September 2011.

    T-shirts will be available for collection on the morning of the event.

    Entrants must not take pets on the run. Skateboards and roller-skates / rollerblades or similar devices, are strictly forbidden due to the risk of injury to participants.

    Race Report: Sammy Jay’s City to Surf Half

    Race Report: Sammy Jay’s City to Surf Half

    1 September, 2011

    I really must learn to think before I open my mouth. More specifically, to not say I will do something unless I have the intention of following through with it. Why you may ask? Well…

    The date is Tuesday June 7, I have been in Bali for 2 weeks and arrive back in the office refreshed and relaxed. For some reason I have completely forgotten about a conversation with V-moto that took place prior to me going on leave, about how she had ambitions of running the Marathon at the 2011 City to Surf  to which I chirped in with my long held, never realised goal of running the Half Marathon. I even forgot how I then searched for running clubs in Perth, found a club called BTRC in South Perth and passed the details onto V to follow up, then headed off on my merry way. V however, did not forget and as I arrive back in the office I am confronted with a specially devised 12 week running program to help achieve my goal and the horrifying fact that my first run with BTRC was to be Thursday morning at 6:15am.

    In complete darkness I arrive a couple of minutes late that Thursday morning, to a strange car park in South Perth, where a group huddles together around 5 or so cars. I am quickly introduced to Simon Elliott and the rest of what will become my fellow runners, friends and support crew for the next 12 weeks, before we set off in a ‘slow’ jog to warm up. I didn’t make it through this first session; in fact I didn’t even make it through the warm up.

    Over the next few weeks I am tested mentally and physically. I ache in muscles I didn’t know existed, I am too slow compared to everyone else, and my mind is telling me that there is no way I will ever be able to finish a Half Marathon. Just when I am ready to give up I recall some wise words spoken to me way back at the end of my very first session by Simon. “Remember this session because if you stick with the program, in 4 weeks you will notice a huge difference, you just need to stick with it” he said. So I did. I am not the quickest runner, but over the next few weeks I feel myself growing stronger, my Saturday morning runs become longer and eventually my times start to come down and I now find myself dreaming of a sub 5 minute km interval, something I finally accomplished with Simon running right along beside me. “Easy, light, Smooth”.

    With only 2 weeks to go, a sub 5 minute km under my belt and a collection of blisters to be proud of I am feeling invincible. However, I am called away to Asia for work, and instead of running hills I spend my time battling the high humidity, high temperatures, broken treadmills and finally a last minute flight back to Perth the day before the City to Surf. Granted, not an ideal way to finish my program, but I had put in the work, so felt relatively confident it would be ok on the day.

    Sunday August 28 – D-day. I nervously gather with my fellow halfers as we are herded up to the terrace and begin the slow jog up towards the entrance to Kings Park. The first 6 kilometres fly past in a blur, and I am surprised at how comfortable I am actually feeling. I pass V-moto, who amazingly has already run as far as I will that day, and after a few words of encouragement I press on. It is here that I encounter the deceptive hill I had previously been warned about, and my legs started to crumble under me.

    As we head back out of Kings Park and make our way through Subiaco, my watch alerts me that I have 8kms to go, and it is here that I really wonder if I will be able to finish the half. I know I still have 4 hills to and my legs are on fire at this stage so I try and find someone to run with, and as normal, I find I am on my own. For the next several kms it is me fighting against my own self-doubt that keeps me moving forward, and just when I am prepared to give in it is the funniest of sights that inspires me to finish. As I begin to tackle the penultimate hill of the course at what I think is a fairly decent pace I happen to glance across at the 12km runners. There is a group of 10-12 Army people pushing a cannon up that hill, and not only are they doing it with no complaints, they are going quicker than me. If they can move that weight up the hill, at that pace, I can get my butt up that hill pronto. So I did. It was an amazing feeling to get over the top and be wobbling down the final descent towards the finish line with the ocean in front of you and just under 21kms behind you.

    As I round the final corner and begin the final 300m length to cross the finish line, I must admit, I do get a bit emotional. I remember glancing up at the finish banner as I cross under the half marathon section. I made it. And as they place the medal over my head, and cannot help but smile with pride.

    So, what have I learned along the way? I am so much stronger than I ever gave myself credit for, that there is no better feeling than surrounding yourself with people who support you for no other reason than wanting you to be the best you can be, Fiona makes the best cup of coffee (sorry Simon), no one died from a blister, or the rain and finally, I really should learn to think before I open my mouth in front of V-moto, who knows what I will end up getting roped into next.

    Would I change anything? Heck no! In fact, I think I hear a Marathon calling my name in the not too distant future…

    City to Surf: The Wash-Up

    City to Surf: The Wash-Up

    31 August, 2011

    For those keen to know who did what in the BTRC community, here’s the numbers in the cool light of day from run club members and affiliates who ran with endurance!

    Marathon
    Vanessa Aquino – 3:59:39*
    Jonathon Phillips – 2:49:00 (ran the first 30km)
    Simon Elliott – 1:17:28 (ran the first 21.1km)*

    Half Marathon
    Samantha Iceton – 2:23:22*
    Tracy Achimedei – 2:21:55
    Fiona Kalaf – 2:14:40

    12km
    Nadia Lizemore – 1:11:43*
    Jordon Thyer – 46:06*
    Jesse Thyer – 42:34*

    *Chia-assisted!

    Nice work all ’round – pretty sure it was the chia on Saturday night that made the difference for many of those listed above!!

    For those not running intervals this week, Saturday may be your return to some semblance of running. Looking forward to catching up and hearing more race stories!

    We decided to shoot the latest BT RunClub promo during the marathon…

    Race Report: V-Moto’s Debut Marathon – The 2011 City to Surf Marathon

    Race Report: V-Moto’s Debut Marathon – The 2011 City to Surf Marathon

    29 August, 2011

    3 months ago, I happened to come across BT Run Club through Sammy Jay. Keen to train with a group for the sole purpose of not wanting to run alone as winter and darkness were approaching, I met with the loveliest of couples, Simon and Fiona Elliott. After a few emails detailing my running background (regular 3 to 4 runs per week, a 10km, a couple of 12km and a 14km race under my belt, and my longest run being 14kms), Simon attempted to talk me out of running the City to Surf marathon in 12 weeks. He recommended that I do the half and aim for a solid finishing time rather than the full marathon. He advised that I could quite possibly have a terrible experience and I would detest running once it was over.

    Simon’s recommendation made complete sense but being the stubborn person that I am I pursued my initial goal and explained that this is to be a “one-off” achievement for me as I had other activities I’d like to partake in after the marathon. I found that runners are obsessive, stubborn people, so I fit right in!

    My 12 week program involved many gruelling, yet rewarding sessions in perfect conditions to stormy weather with some amazing running buddies who I have learnt a great deal from. Running a quicker pace at every interval session was just as fulfilling as accomplishing the longer runs. I experienced running with a sore hip flexor for weeks due to a weak right glute. I consulted Simon as to how to make it go away but was informed that this is the result of marathon training, particularly a 12 week one! I woefully accepted. The memorable moments of my 12 weeks with BTRC include ‘that storm’ (Simon, Ben and Sammy know of this), the delicious, hot breakfasts following Tuesday runs,  the pasta and dvd nights, surviving the peak of my program – a 3hr+ run with Trailblazer and the definite highlight was sharing my experiences with the wonderful people that make up BTRC.

    Fast track to City to Surf Marathon Day – 28 August 2011.

    I’ve tapered, I’ve carbo-loaded the past week and ready to rock. Nerves were sky high but I did not doubt my training. I spotted Simon prior to the start, he secured his place amongst the Africans and I was in the middle somewhere with equally nervous runners. Running at 6am in the dark through St. Georges Tce was a thrilling experience. I cruised through Riverside Dve and Mounts Bay Rd where I was elated to see Ben showing his support. I was running at a 5’30km pace, which was faster than my anticipated running pace of 5’40. I should have slowed down to reserve energy for the second half but I was feeling comfortable. We did a loop through Nedlands and headed back towards the city. I was running with a few others of the same pace but they eventually slowed down as I maintained my speed.

    We headed towards the Esplanade where Simon would have ended his run. King’s Park was on my mind as I climbed Mount St – the first of the four big hills. It was slow, it was tough and I was breathless at the top. Seeing a work colleague at the entrance taking photos was a welcome distraction.  It was at 26kms when I felt discomfort as my calves felt like lead. My mind started challenging itself with thoughts of “I can’t finish this” and “I just want to stop”. At that moment, I saw Trailblazer. It was a sign to keep moving until the deceiving hill at Lovekin Drive forced me to take a short walk. Trailblazer ended his run at 30kms but I saw smiling Sammy shortly thereafter as she commenced what I had just ran. Her familiar face gave me an instant boost as we high fived each other.

    Leaving King’s Park Road, I only had 12.2kms to go but it was the start of the worst. Hay St was good to me until I saw the hill within a hill that was Underwood Ave. My knees and calves were in excruciating pain. I took in large amounts of water and Powerade at the station.  At 3 hours 30 minutes, I was at 37+kms with approximately 5kms to go. I realised I could possibly finish under 4 hours. I assumed 5kms wasn’t going to be too terrible but it was. I started day dreaming and imagined running the 3km intervals along the South Perth foreshore with BTRC thinking it would be over soon. However, my calves were searing with pain and throbbed at every step.  I had a couple of runners pass and tell me I was doing well. They probably noticed I was struggling but I was thankful to them.

    At 39kms, I met my hero of the race. He gave me some encouraging words and ran a few metres ahead of me. I noticed he stopped to console a lady. I wanted to keep at his pace but I couldn’t.  The 5’30 pace during the first half allowed me to slow down here and there, but I was losing a lot of time that I hadn’t accounted for. I gave up on the thought of finishing under 4 hours but I knew a minute over 4 would devastate me.  I had to accept the fact and was distraught. The random hero found me again with less than 300 metres to go. I was shattered and he could see that. He asked what time I was aiming for and I told him 4 hours but didn’t think I could make it. He checked his watch and says, “I think you can”. He picked up his pace and called for me to stick behind him. I sped up although I was in a state of mental and physical fatigue. He kept calling for me to stay close as we turned the last corner of the course with 200 metres left. I yelled out to him, “I’m dying!!” he replied, “No, you’re doing great”. We were running at a 4’35 pace and I asked in desperation, “How long do we have left??!”, “Where is the finish??!” He was calm and pointed out to the banner, “You can see it.” The last 100m was a blur, there were quite possibly hundreds of spectators but I could not see their faces. I kept running and then I crossed the finish line.

    My unknown hero said: “You did it”, and then he disappeared. I could not even thank him. I was breathless, my heart was pounding out of my chest and I was slightly dizzy. A medal was placed over my head as I stared blankly at the lady who congratulated me.  I staggered to the marathon finisher’s tent looking out for the guy who helped me over the line but he was gone. I took a seat, had a deep breath and realised I had just finished a marathon!

    The City to Surf Marathon is not ideal for the faint hearted or for a first marathon. It was one of the hardest challenges of my life…but I conquered it.

    I achieved the “one-off” goal I set for myself months ago. Will I keep running with BTRC? The answer is yes! I have huge admiration for the regular BTRC members whose consistency, discipline and determination played a huge part in my achievement yesterday. What’s next for me? I’ll leave that up to Simon after I have a much needed break from running but can you promise I won’t lose any more weight?? Deena Kastor is not a good look!

    —–

    A little note from Simon:
    What V achieved in 12 weeks I wouldn’t recommend to everyone. She’s blessed with a slight frame that could endure what a crash 12-week course threw at her. But none can question this girl’s courage, discipline, consistency and tenacity. She’s a lil’ champ this one…and she’s going to run much faster – you just watch. For now, rest up. You’ve achieved something a whole lot of people think about, dream out, talk about…but never do. V = legend and marathon finisher!

    Race report: Running with the Africans…for a bit

    Race report: Running with the Africans…for a bit

    August 28 was the sort of race morning I pray for. Cool and still – just perfect.

    Starting in the dark down the terrace was really special. Ahhh…I love road closures!

    The gun went off but no-one seemed to be running. After about 500m I looked to my left and saw Trailblazer with a bottle in each hand (you can only say so much!) and 10 Africans were on my right. It felt slow but given that the Africans were behind me I wasn’t going to surge. It turned out that the first km was my slowest for the half (3’49). At the 1km mark I turned to Kevin, the guy on my left and commented ‘what are two white blokes doing out the front?’ I don’t think either could work out what was going on! The pace dropped to 3’35s which was more where I wanted to be running. I was leading at the 2k…and the 3km…and starting to worry a little. At about 3.6km the African contingent dropped the clutch and within about 100m they were gone. I reckon they dropped about 20-30 seconds per km in a stride or two – it was pretty cool to watch.

    I had a wave of ‘did I just die and fall right off the pace?’. We hadn’t; our fourth km was 3’36 – it’s just that they’d decided we were a little pedestrian.

    That little move left what became a pack of four white blokes. One of the camera crews seem to track us cause we were…the four white blokes behind all the Africans. I was feeling pretty good – ticking the kms off in the mid to 3’30s. Just before 10km the four became three and I was the bloke that fell off the back. It was just feeling a tad quick to sustain although I knew (as turned out to be the case) that the moment I dropped off the pace I was all on my own. 10km – 36’13

    I was still feeling strong but solo. When I got to the 12-13km turnaround I got to see just how much I was on my own – the next runner was probably 3 minutes or so behind. Kept on ticking off the 3’39/3’40s although I had a slow one getting through UWA with the inclines, twists and turns (3’48).

    I hit Hackett Drive and had the highway all to myself. One of my minor concerns in running the first half was the idea of running with a pack with 3km to go and feeling the need to go for broke but feeling a bit sheepish cause I knew I was pulling out at the half. I was all on my own but found myself in this weird mix of knowing I was running a half but aware that I was in a marathon. I was working hard enough, but found it hard to go for broke…and look like I was going for broke!

    As the going got tougher on the return leg along Mounts Bay Road, I ran two 3’46s (19km and 20km) before a 3’43 for 21km. Went through 21km in 77’02 and looked down at my Garmin to click off another 100m and once I’d worked through that 100m eased to a jog (about half way up to St Georges Tce). Jogged another 150m (I wanted to get on to St Georges Tce before stopping so I could actually step off the course and not stop in front of the crowd) and then saw timing mats on the corner. Pretty weird. The timing mat must have been 250m from the 21km mark and I’d run the distance after the 21.1km pretty slow. I’m guessing the timing mat will say 78 flat but I stopped the clock 100m after the 21km mark at 77’28 so that’s what I’m running with!

    My pre-race goal and the splits I’d written on my arm was for 76’59. Didn’t quite get there but I would have been on for that still at 15km. I’d suspected that I may run a big chunk of the half on my own so, while it didn’t help to be running 10-21 on my own, it was a bonus to be running with a pack up to 10km so I’m happy with that.

    All in all, I’m pretty happy with the result. The tidiest half I’ve run for a good many years. Just now, my legs are pretty stuffed…but bring on Berlin!

    One foot in front of the other…

    One foot in front of the other…

    26 August, 2011

    Some thought about getting on the road again from my good mate Brad, The Glad Ox – an honorary BT RunClubber flying the flag in Vancouver.

    The Last Supper: Saturday, August 27

    The Last Supper: Saturday, August 27

    24 August, 2011

    With many stepping up to milestone distances on Sunday’s City to Surf, it’s only appropriate that we dignify the occasion with significant (and appropriate) carbohydrate consumption.

    We’re going to make it an early one as, for those running the marathon, there’s a 6am start (and potentially a 4:30am alarm to make all that happen). An early evening meal pre-race is also good practice in general so where doing the sensible thing! Here are the details:

    The Last Supper (Pre-City to Surf Carb Loading Meal)
    6pm, Saturday 27 August
    Simon & Fi’s house – 9 Collins Street, South Perth

    Love you to join us – regardless of whether you’re running on Sunday or not…encouragement is good!

    Now for a look at some of Sunday’s field:

    For the V-Moto (aka Vanessa Aquino) there’ll be more than a little pasta being crammed into her slight frame. She’s running her debut marathon on Sunday and she is good to go. She may have prepared for it with the flurry of a Year 12 preparing for their TEE, but in the time she’s allowed herself she’s trained consistently, increasingly and enthusiastically. She’s going to do just fine on Sunday and we’re looking forward to celebrating with her.

    Sammy Jay decided that the cool winter wasn’t completely advantageous to her training preparation and decided on some last minute humidity acclimatisation training through Vietnam and Thailand. The training camp she set up for herself in Ho Chi Min City is still watering their garden with the sweat she left behind. It’s been a big roll of the dice for Sam who is leaving no stone unturned to be cherry ripe for Sunday’s Half Marathon. If you’re out on-course cheering on Sam, she’ll be the one doing her best to look up rather than study her shoes. Podiatrists do say she has lovely feet though…

    Newbie, Tracey Achemedei, will be lacing up for her second half marathon this weekend. A relative newcomer to running, Tracey is bound to be a source of huge encouragement for anyone who’s running near her and you get the feeling that she’s really just warming up for a serious tilt at some running shenanigans in the near future.

    You could be forgiven for thinking Simon Elliott was incapable of filing out the on-line entry form. He’s running the first half of the Marathon. No, not the half-marathon, the first half of the marathon. Something about flat, early, potentially fast, Berlin and The Big Table. Either way, don’t be disappointed to see a DNF beside his name, it’ll be the half-marathon split that he’ll be keen to make count.

    Nadia Lizemore, BTRC’s Wednesday Women’s Leader, will be running what is arguably ‘the main event’ on Sunday – the tradition City to Surf 12km distance. She’ll be hoping the weeks of early morning interval training sessions pay off handsomely.

    As for our friend Trailblazer (aka Jonothan Phillips), the enigmatic one may do anything from race-walking the 4km to running the full marathon in army fatigues and a 30kg back-pack. Or he could stay in bed. Details are sketchy for the Svengali-like character of the running world but should emerge closer to race day.

    Ben Brennan may not be competing on Sunday but he returned to the fold on Tuesday for V-Moto’s ‘Dress Rehearsal’ run. It was quite a show. The good news is that Ben’s stomach is still in his stomach. Word is he may be out on course on the weekend to make sure no one’s carrying weights in their hands while racing.

    John Le Cras, Annette LeCras, Fiona Elliott, Kellie Whitfield and Kylie Dunjey are all saving themselves for some more significant upcoming events and refuse to divulge further details while others have simply left the country for secret training in remote outposts such as the Eastern Block.

    All the best to y’all. Run with Endurance!

    July 29: The Inaugural BTRC Pasta/DVD Night on the night before the big kahuna

    July 29: The Inaugural BTRC Pasta/DVD Night on the night before the big kahuna

    26 July, 2011

    There are a bunch BTRC-folk climbing into the long, long runs as we prepare for August/September Marathons/Half Marathons, so we thought we’d mark the occasion!

    In preparation for this Saturday’s effort – over 3 hours for some – we’re having a Pasta/Pizza/DVD Night to fill our stomachs and inspire our souls!

    We’re meeting at Simon & Fi’s house on Friday, 29 July at around 7pm. For those who think it’s a bit pointless going home after when you’ll be pushing off on the long run early the next morning, we can take on 2-3 sleepers (more if you’re up for a genuine slumber party experience!). You’re absolutely welcome to crash at our place.

    We’ll be watching ‘Spirit of the Marathon’ – a doco following the preparation of six different people as they prepare for the Chicago Marathon (one of the Five World Majors).

    By the way, you don’t have to be running long on Saturday to join us…it’s a great DVD to get you excited about running a marathon one day, sometime, and a chance to encourage those who are currently up to the big stuff. Oh yeah, it’s also a good excuse to enjoy some carbs together.

    The Jeff Brennan Memorial Session

    The Jeff Brennan Memorial Session

    19 July, 2011

    It’s good to remember. It helps to stop us from forgetting.

    Just one month ago, one of our BT regulars, Ben Brennan, lost his brother to a long, long battle with illness. Jeff, who was born with a congenital heart problem, fought a whole lot longer than anyone thought he possibly could. Long enough to make a difference to the lives a bunch of people who now feel his loss profoundly.

    Jeff’s in a whole lot less pain these days. And while we can’t bring him back, there are things we can do, large and small, that say ‘we remember Jeff’. And, even if, like me, you never met Jeff, you can be part of remembering and celebrating a life lived with tenacity and fortitude.

    This Thursday morning at 6:15am, we’re running the Mona’s Fartlek Session. Well, that’s what we used to call it. From this week, any time we turn up to tackle the feisty little 20 minutes of pain, we’ll be running ‘The Jeff Brennan Memorial Session’. I don’t think Steve Monaghetti would have any problems with that. Actually, I reckon he’d be quite chuffed!

    Hope we see you this Thursday. I reckon it’s not only a reason to get out of bed, but a reason to go hard!

    Getting Serious…

    Getting Serious…

    11 July, 2011

    As different race days approach for different BT Runners, there’s some serious sessions going down.

    On Long Saturday, V-Moto and Trailblazer kicked off at 5am to run 2hours 54minutes and rack up over 28km in a session as they prepared for the City to Surf and Melbourne Marathons respectively. It doesn’t seem that long ago that Vanessa’s longest run ever was half that distance.These guys will peak out at 32-33km in a few weeks time.

    Meantime, the first of the sleepers kicked off at around 7am with Simon racking up a 35km long run as he creeps up around 140km/week in the lead up to the Berlin Marathon in September. This guy will peak out at around 40km in about 6 weeks time.

    Samantha was next to head off at 7:30am, running just over 1hour 50minutes for her long run as she gets strong for the City to Surf Half Marathon. Sam’s only a kilometre or two from the longest run of her program.

    And finally, there were those who showed up to run the recovery run at the ‘advertised time’!

    Pair up these efforts with some blimmin’ fine interval sessions going down on Tuesday and Thursday mornings and it’s not surprising to times being slashed and endurance going through the roof.

    Go you good things…run with endurance!

    Olé, Olé, Olé, Olé

    Olé, Olé, Olé, Olé

    Ryan Hall, America’s fastest marathoner, let’s it rip in a brutal tune-up session for the Boston Marathon:

    Ryan Hall Boston Workout

    Race Preview: Perth Women’s Classic (10km and 5km)

    Race Preview: Perth Women’s Classic (10km and 5km)

    22 June, 2011

    With the recent female domination of BT RunClub, it only makes sense that we should be talking up the 26th Perth Women’s Classic 10K/5K which will be held 8am, 3 July.

    This event is conducted by the West Australian Marathon Club Inc. as a community fun run. The aim of this event is to encourage women to participate in the sport of distance running by competing with their own gender.

    It also serves as a good punctuation to your preparation for upcoming Half and Full Marathons in August.

    STARTING TIME: 8.00 am Sunday, 3rd July 2011

    START & FINISH: Burswood Water Sports Centre, 1 Camfield Drive, Burswood

    To enter online, click here. You can’t enter on the day – only on-line or in the post…so get clicking.

    Sisters are doing it for themselves

    Sisters are doing it for themselves

    8 June, 2011

    A recent influx of running euphoria is sweeping the BT RunClub and it seems to be dominated by the ladies!

    A strong posse is gathering for August Half Marathons with Nadia Lizemore, Vanessa Aquino, Emma Wright, Samantha Iceton in the frame, and Michele O’Brien, Liz McPharland and Maz Brennan weighing up their options. Meanwhile, Ben Brennan, John LeCras and Simon Elliott seem lone rangers as they fly a very small flag for the fellas.

    The girls will be out in force on Saturday mornings at they log their long runs, pushing off for a 30 minute head-start on the regular 8.30am BT RunClub starters.

    If you’re keen to join in the shenanigans, fire off an email. They’re welcoming of all genders…

    BT RunClub HEARTS HBF Run for a Reason

    BT RunClub HEARTS HBF Run for a Reason

    2 May, 2011

    It seems there’s plenty of BT RunClub members planning to turn up on May 22 to Run for a Reason.

    Aside from John LeCras pretty much running the event, plenty of others are planning to run the long or short form for the race.

    14km list (so far)
    Ben Brennan
    Nadia Lizemore
    Sarah Merlino
    Simon Elliott
    TBC:
    Liz McPharlane
    Emma Wright

    4.5km list (so far)
    Fiona Elliott
    Kylie Dunjey
    Annette LeCras
    Amanda Tan

    If you’ve been doing any running lately, it’s not too late to don your BT RunClub T-Shirt and enter for the race in the long or short form.

    BT moves to ‘winter time’ (despite the lack of rain)

    BT moves to ‘winter time’ (despite the lack of rain)

    29 April, 2011

    For those of you who train weekdays, this will have little relevance, but the Saturday sessions of BT RunClub have moved to 8:30am as the weather gets cooler and the sun stays asleep a little longer.
    Semi-officially, ‘winter time’ runs from May 1 to October 31.

    All other session times remain the same, although there is a move afoot to change the Wednesdays ladies-only session from 6pm to 5:30pm during ‘winter time’. Stay tuned on that one.

    Thanks for listening. Run with endurance.

    The Beninator dominates the Asics Bridges 10km

    The Beninator dominates the Asics Bridges 10km

    13 April, 2011

    BT RunClub intervals king, Ben Brennan, turned up at the Asics Bridges on April 10 and taught it a lesson.

    While he may not have had a swag of previous 10km races under his belt, Ben swiped 14 minutes off his previous best to make a mockery of many long-term goals and send us all back to the drawing board regarding the capacity of the engine with which we’re dealing!

    In running 49’29 in extremely blustery conditions, Ben broke through 60 minutes, 55 minutes and 50 minutes for the first time; the latter being a long-term goal. He finished 413th in a field of 1506.

    In other news, Women’s coach, Nadia Lizemore (830th), stopped the clock at a tidy 55:53 while Simon Elliott (28th) continued to claw himself towards some measure of shape running 37:04. Much work to do, but we’re getting there.

    It turns out intervals and consistency work! Who knew?!

    The race comes about half-way through Ben’s HBF Run for a Reason program which is now looking the goods for another sub-5min/km performance.

    From there? Perth Half Marathon seems a nice idea. And a sub 47’30 for 10km in the next twelve months doesn’t seem unlikely either. Go you good thing.

    Blowing out the cobwebs (Marathon Program: Week Three)

    Blowing out the cobwebs (Marathon Program: Week Three)

    23 March, 2011

    It’s been over nine months without a race, but the old fella got out there and had a crack in the Neil Hawkins 10k at Joondalup early on Sunday morning.

    The first race after a break from racing is always a bit of a mystery – like asking a question that you’re not really sure you’d like an answer to. And not really knowing what a good answer would be in the first place! I’d decided a decent answer would be somewhere between 37 and 39 minutes (dealing with this being a ‘decent answer’ is a challenge in itself!)

    I ran 37’34 so it was on the decent side of things. I started out fine and discovered quickly that running at threshold make s you tired fast. Who knew?! The race was reasonably flat save on decent incline around 7km. A fair amount of it was on windy limestone tracks which meant it wasn’t quite a road race. It’d be nice if that translated to some time advantage next time a run a 10k on the road. Running 10km at intensity felt like a fair haul – even though it’s less than a quarter of a marathon!

    At the end of the day it’s a reference point. Just running a race gives you something to work with the next time around…it helps you with dealing with the mental side of fatigue, the demands of racing versus, say, intervals. And it gives you something that you’ll take pleasure in smashing the next time around. Hopefuly. I’d love to see this come close to or sub 36 as I move closer to July. We’ll see.

    I had to leave pretty quickly after the race to get back in time for The Big Table. I was preaching at church on Sunday so it was a pretty quick turnaround.

    The race came at the end of Week 3 of the 18-week marathon program. The three weeks so far have been 110km, 111km and 81km (the main difference in Week 3 being the lack of a long run on Saturday because of the race).

    The program for Week Four tells me I should be running 118km with a 32km long run on Saturday. The legs are certainly tired but with no real soreness to speak of at the moment.

    Bring on those crisp autumn mornings though…96% humidity this morning!

    Run with Endurance,
    Simon

    Wednesdays are for Women

    Wednesdays are for Women

    1 March, 2011

    BT RunClub has tweaked the program over the last fortnight to change Wednesdays session from a mixed session to one for women only.

    Wednesdays will now be a group cardio circuit training session at the foreshore. It will be lead by our new women’s coach, Nadia Lizemore. With several years of experience as a personal trainer, Nadia is committed to seeing walkers and runners alike both identify and realise their running and fitness goals.

    Nadia has tailored a cardio circuit that is both challenging and enjoyable, no matter your current fitness level. It will involve an element of strength training also, as well as a few sprints; altogether aimed at complimenting your existing (or non-existing!) running program.

    The sessions will leave from the usual starting point (Collins Street Centre, Collins Street, South Perth) at 6pm on Wednesdays.

    Nadia is keen to see women of all ages and abilities turning up, getting sweaty and enjoying the transition to slightly cooler weather. Join us for the first session on Wednesday 9 March!

    Get the shirt on your back!

    Get the shirt on your back!

    They don’t just look good, they are good!
    The BT RunClub training/racing shirts are 2XU technical shirt that retail at $75 but, thanks to the subsidising power of our fine sponsors, they’re available for only $30.
    Quite aside from showing your allegiance to BT RunClub and our host of sponsors, they’re great to run in.
    Just ask Simon to hook you up at the next session and you can be looking mighty fine in black and yellow!

    Marathon Program: Week One

    Marathon Program: Week One

    Week One of an 18-week marathon program is always embarked upon with some trepidation. After all, 18 weeks is a fair chunk of time and there’s going to be plenty of kilometres logged, sleep required, new shoes delivered, massages required, and blisters and toe nails (and little niggles) that will come and go.

    The Gold Coast Marathon is on Sunday 3 July 2011. I’ve run the half marathon that’s held on the same day a couple of times. It’s renown for being flat, cool and fast. We’ll see about the fast…

    Week One sees me chalking up 108km if everything goes to plan. My legs are already stuffed – my last two weeks of training leading up to ‘Week One’ were 100km and 101km respectively…I’m actually a little behind the 8-ball with fitness and pace right now, but we’ll see just how far when I toe the line in race in a few weeks time.

    It’s reasonable to ask why anyone runs a marathon. In fact, it’s reasonable to ask why anyone takes on any mountain of a challenge.

    Two things: 1) I reckon you need things in your life that have the potential to make you laugh heartily, cry deeply, sweat profusely, pray without ceasing, care deeply and run with endurance. If not, I think we’re only scratching at the surface of life. 2) The journey has to be worthwhile as well. If it’s 18 weeks being miserable I’m not sure that race day is going to be much fun, and it’s certainly not going to make up for 18 weeks being miserable! Nope, there’s got to be life and levity in the 18 weeks too.

    That’s the fun part. I’m struggling with 100km a week right now, but with reasonable certainty I can say that in a couple of months I’ll be busting out 120km and running far stronger (and hopefully faster) than I am right now. The body adapts, and strengthens, and toughens up…and that’s great to witness firsthand.

    I think it was a Nike ad from years back that had the headline ‘the journey is the reward’. Fair call, I reckon.

    The final thought is that all this happens a page a day. It sounds awfully AFL-cliched, but you run one run at a time. If I look at Week 14 right now, it’s pretty overwhelming – I certainly wouldn’t survive that right now. But days pile up, crosses go through sessions on the fridge as they’re done and the legs get stronger and the mind adapts to the load too.

    Early days yet though, early days…

    Race Preview: HBF Run for a Reason (aka ‘John’s Run’)

    Race Preview: HBF Run for a Reason (aka ‘John’s Run’)

    28 February, 2011

    The HBF Run for a Reason had its inaugural running in 2010 and it would be difficult to argue that there’s ever been any more spectacular race debut on the local running scene than this one.

    Masterminded by BT RunClub regular, John Le Cras, the run had nearly 13,000 participants completing the two distances available: 14+km and 4.5km.

    It’s also sponsored by one of our sponsors: Act, Belong, Commit.

    This year’s event is on the May 22. Two of the great features of the race are that the course runs through the Northbridge tunnel and finishes on the WACA. It’s the only time in the year you’ll get to run the at any pace and, for me, was one of the highlights of the race.

    It’s a great event to target: longer than the City to Surf, but flatter too.

    We’re tailoring our intervals sessions to prepare runners for the event so, if you’re keen, sign up under the BT RunClub Team, prepare with a program and the interval sessions and, on May 22, get your BT RunClub shirt on and run with endurance.

    Ben Brennan goes crazy…

    Ben Brennan goes crazy…

    26 February, 2011

    Stalwart of the fledgling BT RunClub, Ben Brennan, is undergoing a radical transformation.

    Once inspired by the same athlete that has for years inspired Fiona Elliott, Cliff Young, Ben has been working hard on the Tuesday/Thursday interval sessions and is slicing chunks of seconds off his minutes/km every couple of weeks.

    While seeing a 5’30/km may have once bought a smile to his face, Ben is eyeing off sub-5 min kms these days and his 500m reps on a Thursday are looking more like 4’30/km pace – a massive improvement.

    Ben has the Asics Bridges 10km and HBF Run for a Reason on his radar over the next few months.
    I reckon there’s a sub50 10km in those legs…and then some.

    Melissa Jennings

    Melissa Jennings

    30 January, 2011

    Inducted, 2012

    2XU

    2XU

    22 January, 2011

    M Residential

    M Residential

    Strava

    Strava

    Scott Print

    Scott Print

    The Running Centre

    The Running Centre

    John Le Cras & Associates

    John Le Cras & Associates

    Matt Galligan

    Matt Galligan

    Ascent Life Coaching

    Ascent Life Coaching

    Envision

    Envision

    Satalyst

    Satalyst

    19 January, 2011

    Content

    The Globe

    The Globe

    Esther Foundation

    Esther Foundation

    Ben Brennan

    Ben Brennan

    5 January, 2011

    Inducted, 2012

    When the full posse of BT RunClub members could be counted on one hand, Ben Brennan came on to the scene. Quickly establishing a reputation for his consistency along with the rapid improvement in his running, Ben moved from 5k to 10k to half marathons in rapid succession. Bringing an entourage that all seemed to be his siblings, Ben was part of the formation of BT RunClub. When Ben’s brother, Jeff, died in 2011, we celebrated his life with the ‘Jeff Brennan Memorial Run’: a Thursday short intervals session where Jeff’s life is remembered – even for those who never knew him.

    Ben’s contribution to the early days and his consistency on wild winter’s mornings and blazing summer’s days alike, makes him a worthy inaugural inductee into the BT RunClub Hall of Pain.

    3

    3

    27 September, 2010

    2

    2

    1

    1

    Make sure these posts are ordered by date

    Make sure these posts are ordered by date

    21 September, 2010

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