Stop planning your rest days

 

Most runners would agree that rest days are a valuable part of the training process as they are allow you time to recover from the stress that running causes on your body and mind. The frequency that rest days are used will vary between runner’s ability and experience. Elite runners may rarely take a rest day whereas a beginner runner may need 2-3 each week.

How you structure your running can be beneficial to get the best out of the training. For that reason we recommend to stop planning rest days into your training schedule. For most runners rest days are needed but every runner’s life is different and things can happen that stop you running. When this happens, take a rest day.

Planning to run every day and resting when feel you need to is a better plan. If you have pressures from work or family life that get in the way of running then take a rest day. If you start to feel a niggling injury and feel you need a day off, take a rest day.

Advantages to not planning rest days

  • More flexibility for when you run
  • Less pressure to run when you can’t
  • Less likely to run through pain
  • You’ll run more miles and improve

Quite simply things can get in the way of running and when they do you can take a rest day. When rest days are unplanned you have more flexibility around when you get out the door to run.

When your rest days are unplanned you have the ability to look after yourself when a niggling injury happens. Take a rest day get the body right and run again the day after. For this reason you’ll be less likely to run through pain and do further injury to yourself.

What culminates from an unplanned approach is you are able to run with more regularity and when you run you are motivated to run. When rest days are planned your structure is rigid and you can’t afford to take a rest day when the need arises. Keep them unplanned and you’ll run more and be more motivated on the times you run. This will help you run more mileage in the long term and this will improve you as a runner.

The most effective way to structure your weekly training is to plan days for your three key sessions   – these being your long run, interval session and hill repeats. These should be planned for days that give you the best chance to complete them, if things get in the way then being flexible and changing them is fine. Try not to run these sessions on consecutive days though. The remainder of the week will be scheduled for aerobic or recovery running and when a rest day is needed take it and adjust the week accordingly.

An unplanned rest approach takes the pressure off you to get out the door when time constraints, life or injury gets in the way. After all it’s supposed to be fun. Enjoy your running


Save up to $50 in Fitbit's Summer Sale + Free 2-Day Shipping on Orders $50+

 

 

 

The benefits of increasing running mileage

“An unaimed arrow never hits it target”

This is also true when it comes to running and a structured plan to get the most out of your running mileage is important. Increasing running mileage helps develop your aerobic capacity so you are better able to handle harder sessions and also run faster over longer distances. Increasing running mileage helps you translate times over shorter distances to longer races. Theoretically if you can run 20 min for 5km you should be able to run a 3:15 marathon, however this doesn’t always happen and building aerobic capacity over time is what can make this a reality.

Benefits of more mileage

  • Building your aerobic capacity

Building your aerobic capacity means building your endurance. The most important factor in becoming a better distance runner. Most running programs feature a lot of aerobic running with harder workouts littered through them. Building aerobic capacity is the number one thing you can do to improve your running and the best way to do this is to increase your mileage at an aerobic pace.

  • Increasing running efficiency

Improving your aerobic capacity will like help you run more efficiently, meaning you’ll be able to run further or faster using less energy. The more you run the better more efficient runner you’ll become. Increasing running is not the only factor in improving running efficiency but certainly one.

  • Prepare you for fatigue in race

When you increase your mileage you deal with fatigue regularly when you train. Your weekly long run even when you are not in a preparation phase for a race is the best run to prepare you for race fatigue. You’ll be better prepared to deal with challenging periods of races when you’ve done greater mileage.

  • Build resilience and mental toughness

When you’ve done the hard work in training you are better equipped to deal with tough patches in races and become resilient and mentally tough. When it’s time to dig deep in a race it takes mental toughness to convince yourself you can still run your best. Mileage in the bank helps prepare you to be mentally tough.

  • Race faster

Quite simply the result of all the benefits listed is better racing results.

How to increase mileage

  • Have a structured plan

Think about the time you have available to run and structure your training around this time. Give yourself the best opportunity to fit running into your schedule.

  • Consistent long runs

Even when you are not in a race preparation phase you should complete a weekly aerobic long run. The most valuable run you will do to increase mileage and your aerobic capacity.

  • Increase runs by 5 – 10 minutes

Increasing your easy runs by 5-10 mins may give you 1-2km per run more which adds up over time. Will it really affect you if you set the alarm 10 minutes earlier.

  • Run an extra day per week

If you can fit an extra run into your schedule if you can. Keep this run as an easy recovery run rather then a rest day. The miles will help you in the long run. If you can’t fit another day in thats ok too.

There is no magic number on miles that every runner should be doing, this is individual and there are too many factors to list.  However almost everyone has the ability and can benefit from a small and measured increase in miles. Run well.


Save up to $70 in Fitbit's Summer Sale + Free 2-Day Shipping on Orders $50+

 

 

3 Tips to improving your running performance

When looking to improve your running performance small changes can make a big difference. Here are three well tried tips to improve your running performance before your next race goal.

Mileage Matters

If you want to improve running one of the easiest things to do is increase mileage. Being able to run further in a race preparation will give you great benefits. This does not mean you need to run more hard sessions and the recommendation is to avoid these. Running more should be more running at an aerobic pace to build your aerobic capacity.

A few ways you can increase your mileage are;

Increase your easy runs by 5 – 10 min. If you run four easy runs per week this may mean you add 5-10km to your weekly mileage which doesn’t sound a lot but over a 16 week marathon preparation this could add 160km of aerobic building running to your fitness. Can be as easy as getting up 10 min earlier or not looking at your smartphone notifications that you’ve accumulated overnight until after your run and get out the door running earlier

Run an extra day a week or run twice a day. If you currently four days a week add a day and run five. If you have an opportunity in your schedule to at times run twice in a day, go for it. These extra miles you’ve run will be valuable when they add up. Only do these if you have the time in your schedule though, there is no need to force yourself out the door. It’s supposed to be fun and if it’s not then use the time to rest more

If you can use any of these ways to give yourself a small increase in your weekly miles they will help you over the long term.

 

Get Stronger

The pace required to run a 3 hour marathon is not difficult, for most runners the pace of 6:52 min/mile is a fast jog and easily manageable. What is very difficult though is running this pace for 26.2 miles and it takes strength to do this. Being able to run at a fast perceived pace when the body fatigues is what makes running difficult.

Building strength so that the body can perform at a high level through fatigue is often neglected yet vitally important. To improve strength we suggest a weekly hill repeats session and a strength program of both body weight and explosive weighted exercises.

Hill repeats are part of our recommended three key sessions that every runner should do weekly to build strength. Trying to run these on the same day each week will build them into a habit, that when repeated will become a part of your routine. Be ready to change up from time to time when life gets in the way. To get the best results this should be a hard session so do them when the body is well rested and ready to be stressed.

In terms of strength programs its best advised to consult a personal trainer in your area to recommend a strength program for you that incorporates running specific weight training and ensure you use the right technique to perform these exercises. A strength routine of 1-2 times a week should give you a great benefit to your running.

Correct training paces.

Speed work or interval sessions are supposed to be difficult. They are meant to challenge you so be prepared to run them hard.

Whether you aim to hit a certain pace or use perceived effort as a measure of intensity is up to you but be prepared for them to challenge you. If you intend to hit a pace use an online calculator to give you the correct paces to hit and go after them. These are designed to build speed, so they need to be specific to your ability and run accordingly.

Running interval sessions based on perceived effort will allow these to be purely individual but you’ll need to be honest with yourself when applying this effort. Be prepared to work hard and give your best effort.

Running these regularly will build speed and the ability to run a faster pace then comfortable when fatigued. Training at the correct pace for you gives you the best way to improve your speed quicker.

Until next time. Run well

Web Hosting

How to prepare for preparing for a marathon

Whether you are new to the marathon or a seasoned marathoner searching for a new personal best, being prepared for the training to come is essential. For some preparing for a marathon will simply mean increasing your mileage to prepare for the 42.2km on race day. While for others it will mean increasing mileage further than you’ve ever run and this may seem daunting. Here are three tips to do prior to your marathon training beginning to give you the best chance at a successful marathon training load.

1. Prepare to adjust your mileage

Whether you regularly run marathons or are preparing or your first you are likely to not be regularly doing marathon specific training. Being prepared to increase your mileage is important.

Is your body ready to cope with more mileage? With most coaches and runners structuring a 14-16 week marathon program you can use the 2-4 weeks before this begins to assess where your mileage is and begin to increase. Try and understand whether you are ready to increase your mileage. If you aren’t be mindful for the first half of the program and be cautious with every week that the total mileage or the long run gets significantly longer. The old rule of not increasing weekly mileage by more than 10% still applies and can be used to monitor. The weeks before the program begins are ideal weeks to set small goals to ensure you are prepared for your marathon preparation to start.

How will your life cope with an increase in mileage? Another aspect of preparing for a marathon is that you will likely spend more time running. Are your family and work life ready for the increase and how will you fit the extra time in

2. Prepare for your training paces

This tip is for those looking to run their best time in a marathon. In the weeks leading up to a marathon preparation to gauge where your fitness is currently and then prepare your interval or tempo workout goal paces around this current fitness levels.

In the weeks before your marathon preparation starts you can run a time trial over whatever distance you feel comfortable with 3-5km is perfect to gauge your fitness. From here you can use this time to enter into one of the many running calculators on the internet and gauge your times. In our opinion the McMillan Running calculator is the best available as it will give you individual training paces specific to your goal.

Using this information can be a great place to assess where your fitness is and what you need to do to do your best in your marathon.

3.Figure out your schedule

Whether you are accessing a quality running coach or self structuring your training having a schedule that fits into your life is crucial. To give you the best chance at your marathon fitting in the key workouts is important.

Scheduling how many days you plan to run and which days you will do your key workouts will give you the best shot at success. Making sure you have a plan in place for when you will run your long run and harder sessions each week. And also having a plan to reschedule if life or weather or other factors get in the way. Committing to and completing these sessions each week should be part of the schedule.

Figuring out your schedule is a vital piece of the puzzle to get you ready to run your best marathon.

 

 

There are many other things that form the pieces of a marathon preparation, these are just three that you can do prior to your scheduled training starting.

If you have any questions or comments on your own marathon training leave a comment.

 

Canberra Marathon 2018 – Race Report

After a solid preparation my week leading up to Canberra marathon didn’t go exactly to plan. I was unable to get rid of the head cold from the previous week and felt pretty poor until mid way through the week. Following this I had a bad migraine on Thursday which kept me off work which carried over till Friday. By Saturday I felt better and spent most of the day flying to Canberra for the race arriving in the afternoon.

On arrival in the nations capital it was very evident it was cold and very windy and not ideal for running a marathon. It was windy through the night and the forecast was for similar conditions on race day which proved to be correct. With an early start of 6:25am meant an early start of 4:45am, getting to the race start by 5:45am with seemingly plenty of time before the start. Quick trip to the port-toilets took longer then ideal and after a dash to the car to offload a jacket I arrived on the start line as the announcer said one minute to go. Got in a nice spot near the front and in no time at all Canberra marathon was underway.

I quickly settled into my goal pace of 4:05-4:10 min/km, goal for this race was sub 2:55 and at worst to beat my personal best 2:57 from Seoul last March. First part of the race heads around the Parliament house square before heading along the foreshore to the Telopea Park area of Canberra, some small uphills and downhills during this area made for comfortable running and I was able to settle into my rhythm fairly quickly. I settled into a small pack of runners during this part of the race and just concentrated on keeping my pace consistent and being mindful not to run too fast at this point.

After this part of the race between 8- 16km we ran out of the city circle and to a freeway type area that was exposed and made for a tough run into the headwind. During this period I told myself to focus on being patient and not working too hard into the wind. Following this was a nice parklands area which was undulating and nice scenic running. At the turnaround at 17.5 km to head back into the city circle I made the decision to use the on course toilet. I was disappointed by this but needed to go and knew it would make me feel more comfortable and I’d run better afterwards. I was passed by a 6-7 runners in this time and was annoyed with this, next kilometre went through in 3:55 as I tried to make up for the minute I had just lost.

Heading back to the city area went through half way in 1:27, right on schedule for a 2:55 but knowing I didn’t have much time to spare if things got tough later on. By the time I was back in the city I was caught by a small group of runners, some half marathon and marathon competitors and I recognised one runner former Olympian Shaun Creighton by the name on his bib. I ran with this group for about three kilometres, they were running a bit quicker then my goal pace at 3:50 min/km but I thought it was a good risk to take to run with a strong group if I can hang with them for a while. At 27-28 km into the race I drifted off the back of the group as this pace running into a very strong head wind was giving me doubts for later in the race. This was the toughest section of the course, running into a big headwind, I was relieved to get to the turnaround point at 29km and head back for a down wind stretch till 36km. In this period the running was getting difficult, my legs and lower back were painful, I was still running well and taking advantage of the strong tail wind now but it was very evident the marathon was starting to bite.

The next couple of kilometres were running back over the bridges to the area near the start, a mix of periods with and without headwinds made for difficult running. When we turned with out of the city area to the Telopea Park area that was run near the beginning of the race I knew exactly where and when was left to run. The last 3-4 kilometres were tough running and my pace had dropped to 4:20-4:25 min/km, ticking off the time to go and willing myself to continue. I turned into the park to finish with a 200-300m run to the finish and put on a little effort to cross the line in 2:56:10 and a new marathon personal best.

Really satisfied to get another sub 3 marathon and new personal best. A different experience to my first sub 3 where I was very excited to finally reach the big goal. This time I didn’t experience any real emotions on finishing, maybe because the last few kilometres were tough going and I was just happy to get to the finish.

I enjoyed my second Canberra marathon. The first one was 2002, I ran 3:08 in tough conditions with heavy rain throughout after an injury hampered preparation. 16 years later a 2:56 in just as tough conditions with strong winds and cold weather with a mostly trouble free preparation. Good but challenging course, good atmosphere with plenty of crowd support and I hope to be back for this race again soon.

Every marathon I’ve run teaches me something about myself, today I learnt that I am able to fight through and give my best effort when the conditions aren’t great and things don’t go exactly to plan. While mostly my race went to plan the tough moments during the marathon are the ones that stick in my mind the most. Some of the headwinds were brutal, particularly those between 26-29km on a mostly uphill section. The last four kilometres are tough in every marathon, this race was no exception. Being able to get through these periods and then be able to run on to a new personal best were rewarding moments. Onwards to the next one now, whatever that may be.

 

Marathon Training week 13 & 14 – Race week

The last few weeks of this marathon preparation have been slightly disjointed but things are finally falling into place now. At the end of week 12 I started to get a sore throat and head cold which meant I didn’t complete the week as planned and delayed my final long run.

Week 13 therefore had a different structure to most weeks of this preparation. I was planning a two week taper but missed my last long run and wanted to get this done before switching off and tapering. Week 13 went as follows;

Monday – Rest (Still sick)

Tuesday – Aerobic 45 min

Wednesday – Long Run including 4 x 5km at 4 min/km with 2 km aerobic rest between – Total 28km

Thursday – Aerobic 45 min

Friday – Rest

Saturday – Rest

Sunday – Tempo run – 3 x 2km – first two 2km efforts at 3:55-4min/km, third at 3:30min/km – 1km recovery between.

The head cold I suffered returned at the end of the week and I decided to take Friday and Saturday off. The two major workouts this week were the final long run with 4 x 5km race pace or thereabouts efforts and the 3 x 2km tempo. Both these runs felt comfortable and leave me confident going into race week. Head cold is now 95% gone and I feel good about race week.

Only a  week left now till Canberra marathon and time to move into that final week taper phase. Not looking to much out there this week other then to keep the legs moving and be ready to race on Sunday. One short, fast session on Tuesday before taking it easy for the rest of the week.

Monday – Aerobic 35-40 min

Tuesday – Tempo – 3 x 1500 at race pace with 500m recovery with a  warm up and cool down.

Wednesday – Rest

Thursday – Aerobic 30 min

Friday – Aerobic 30 min

Saturday – Rest

Sunday – Race Day

Overall happy with my preparation for this marathon. Fitness is as good as it could be and feeling motivated to give my best effort next Sunday. In some past races I have been relieved to get to the start line because the body needed a break from the training. This marathon I don’t feel that way and feel ready to race.

My goal for this marathon I to better my marathon personal best of 2 hour 57 min. The body and mind feel ready to get me there, but the marathon can be a troublesome beast and always throws a curveball your way. Looking forward to race day now.

Took a few of my aerobic runs to beach this week which was a nice run now daylight savings has finished in NSW, Australia and the sun is up a little earlier.

 

Why I’ll run this marathon in shoes

The footwear choice for my upcoming marathon has been a decision I have thought about throughout this marathon preparation. Should I run this marathon in shoes or sandals?

Gladsoles sandals have been my number one footwear choice for the past 18 months, I do probably 60% of my running in them. I have completed a marathon in them before albeit the Beach to Brother trail marathon. They are a great sandal to run in. I completed my recent half marathon in these sandals in a new personal best time. I haven’t run a road marathon in these sandals yet though. My most recent road marathon was Seoul marathon last year which I ran in shoes, in particular the Salming Race 3.

While I do a lot of running in sandals, when I run long in them they are harder on my lower legs and feet. Naturally with less or zero cushioning they slightly tougher on the body. While this feeling is minimised by running a lot in sandals there is still a factor in the legs getting conditioned to running for long periods without cushioning.

Running in sandals has helped me be a better runner, my legs and feet are stronger and my technique is better. I have changed my foot strike from a heel striking runner to a forefoot runner. However when I run longer distances my form deteriorates as I fatigue. During my recent half marathon my form gradually deteriorated over the last 5km as I became fatigued.

For this reason I have chosen to run my marathon in three weeks time in shoes. Whilst I can run just as fast in sandals as shoes, when I fatigue in the final third of the marathon I don’t believe I can manage a running form that will allow me to run my best race in sandals yet. This is a weakness in the runner not the sandal, in time I will develop the strength needed to complete a marathon in sandals

The Salming Race 5 is the latest edition of racing flats from Salming and these will be my marathon race day shoes. They are fast, flexible and responsive. They are slightly narrower then the previous edition I wore in Seoul, which I would rather was not be the case but this is a small negative. The racing flat with only a small amount of cushioning will compensate for my drop off running form when I fatigue and allow me to run longer at my goal pace then the sandals on a road surface.

This is somewhat disappointing as it indicates that my barefoot running technique has still not developed to a point where I can run a road marathon and remain running with sound technique. I would prefer to run this marathon in sandals, however I am mindful that I want to run my best race and my weakness when fatigued will be better suited in shoes. I will continue to work hard on improving my foot and lower leg strength that will help me achieve this possibly for my next marathon, but this time it’ll be shoes in the marathon.

 

Marathon Training – Week 11

Ten weeks of marathon training down, for weeks to go till Canberra marathon. This training cycle has gone quite quickly and in the recent weeks it has started to come together and I feel like I am getting ready to run a good marathon.

This week I gave myself a couple of days to recover from Port Macquarie Half Marathon last Sunday. This result has given me confidence that my running is on track and the motivation to push hard over the last few weeks of hard training till the marathon. Monday I felt sore in the legs and my recovery run was only 6km and fairly painful. Tuesday was a planned rest day and this was well timed as the legs were still pretty sore.

Wednesday the legs were still sore but I decided to push on with my planned hill session. Hills felt quite good once I got started and I managed to complete this session relatively comfortably.  Thursday was a flat 10km aerobic run. Legs were starting to feel better by this stage of the week. Friday was my long run day this week and I felt really good for the majority of the 2 hours 40 min I ran covering just under 33km in this session. Saturday was another aerobic run of 7km on fatigued legs from the previous days run.

Sunday I attempted a tough interval session. Goal of this session is to increase my overall speed while in a fatigued state. After a warm up I ran a 10km comprising of 4 x 2km at half marathon pace (3:45-3:50 min/km) followed by 500m hard (3:20-3:30 min/km) after each 2km. Tough part of this run is to go back to half marathon pace after a hard 500m and  recover from the effort at a high cruising speed. For the most part I was happy with this run but it certainly hurt and made me work hard.

Overall 78.5km run for the week another consistent strong week.

This week I am planning another strong week. Hoping to get my mileage up towards 90km which is about my limit currently with my work, family and study schedule.

Monday – Aerobic (45-60 min)

Tuesday – Tempo (3 x 3km at 4:00- 4:05min/km with 3 min float)

Wednesday – Aerobic (45-60 min)

Thursday – Intervals (8 x 3 min at 3:34-3:45 min/km 90 sec rest)

Friday – Aerobic ( 45-60 min)

Saturday – Rest

Sunday – Marathon specific long run (3 x 14km at goal race pace with 30 min rest)

This week there are three significant sessions to begin to peak my training towards the marathon. Hills have been replaced by tempo for the remainder of the preparation. Strength work is now completed and it’s time to  peak my speed and endurance for the marathon.

Tempo session on Tuesday is relatively straight forward with three tempo efforts to work on my marathon cruising speed. This pace should feel relatively comfortable in my current condition.

Intervals on Thursday is another key session to build speed. Keeping these efforts relatively long and more specific with marathon training. 3 min at good pace with a rest of 90 sec to lower my heart rate and get me ready for the next. Eight of these efforts will be a challenge but one I should be able to handle.

A session I like to do three weeks from a goal marathon is this 3 x 14km with 30 min rest between at goal race pace. I haven’t decided what goal race pace is yet but it will be 4:10 min/km or slightly lower. Aiming to beat my marathon best of 2 hours 57 min. This session is hard, very hard but when I nailed this session three week before Seoul marathon I knew I was going to run my best race. This session is as much about building speed and endurance as it is about building confidence. This is a session I am already anxious about running next week.

Looking forward to another good training week.

Run well.

 

 

Marathon Training – Week 10

This weeks training culminated in the Port Macquarie Half Marathon where I ran a new personal best for this distance. One of the pleasing aspects of this is it came at the end of a relatively large week of marathon training.

Overall 77km ran this week including the half marathon to finish the week. Monday I completed an aerobic 13km. Tuesday my usual hill session of 9km, Wednesday another aerobic run of 8km and Thursday intervals which were 10 x 2 min with 1 min rest. I ran these efforts without looking at the pace on the watch and these efforts were comfortably hard between 3:30-3:40 min/km. Friday was rest day and Saturday I ran an aerobic 14km before racing on Sunday.

This week I am giving myself a little bit of time to recover from the race before getting straight back into training. No time to rest as the next three weeks are key endurance and speed building for Canberra Marathon on April 15th. A successful half marathon result during a training block has given me a lot of confidence that I can keep working hard over the next few weeks and run a good marathon.

Monday – Aerobic recovery run (30-40 min)

Tuesday – Rest

Wednesday – Hills ( 60 min)

Thursday – Aerobic (45-60 min)

Friday – Long Run – Aerobic ( 2 hours 40 min)

Saturday – Aerobic – (45 min)

Sunday – Intervals (2km half marathon pace – 500m hard x 4 with warm up and cool down)

Trying a new interval session this Sunday. Over a 10km course doing 2km at my half marathon pace 3:45-3:50min/km and then hitting 500m hard (approx 3:20-3:30min/km). And doing four efforts of these over the 10km. This will be a really tough session but if I can hit these efforts for 10km will give me a real confidence boost. may also still be somewhat tired from Fridays long run so looking forward to seeing how this session goes.

Next three weeks are key marathon specific weeks. Over the next few weeks I am going to throw some marathon specific training into my sessions. Next week I aim to drop hill repeats and transition to some harder tempo runs over a flat course. I feel strong now, time to take some time to work on marathon specific speed.

Let me know if you have any queries or concerns.

Run well

 

Port Macquarie Half Marathon 2018 – Race Report

Just a few weeks before I was in two minds whether to compete in this half marathon or train through to my goal marathon in April. Two weeks out from the event I decided to race and test my marathon training progress.

Port Macquarie half marathon is in my home town in NSW, Australia and a race I have competed in twice before. It’s a nice three lap course around the river and beach area of the town centre. A three lap race can however be tough mentally, particularly heading out for the third lap. My normal race strategy is to break my race into thirds and a three lap race gives me an easy way to transition through each phase of the race.

The race began under perfect conditions, very light wind, cool conditions for this time of year and overcast clouds. In the early stages of the race there were a number of guys that went out quite hard, with a couple of elite runners in the field they went out very fast and some of the other runners tried to stay with them. I decided to stick to my pre race plan of 3:50 min/km for the first two thirds on the race and then give my best effort. I went through the first kilometre in 3:45 and felt really comfortable, although slightly quicker than planned I felt I had found a nice rhythm and was with a small pack of guys running well and decided to stay at the back of this pack. Next two kilometres were also ticked off in 3:45’s and I decided to stay with these guys. I recognised one of the guys who had beaten me two years ago here and knew he was going to go close to my planned goal time and thought I’d stay in touch even though quicker than planned. First lap felt really good, I had averaged 3:45 min/km for that lap and we had started to overtake some of the guys that had gone too fast early.

Second lap was much the same. Some rain showers started to fall and this was nice to keep us cool. In the second third of the race I try and focus on discipline. And by that I mean staying disciplined to keep my pace even and not go too fast or too slow at any stage. The field had started to thin out now, the guy I mentioned earlier had just got away from me by 50-100m so I just aimed to keep him in sight and stay disciplined on my pacing. I went through 10km in 37:40 and was happy with this. At the 13km aid station I took my gel I had planned to take just before the aid station, it didn’t go down so easy and I almost coughed it up. Took some water at the aid station and then proceeded to cough and spit till the next aid station at 15km I was still running well although starting to fatigue but was able to keep my 3:45 min/km average pace to the end of lap 2.

By lap 3 the race had begun and it’s now time to give my best effort. The field had thinned out considerably and my calculations had me 12th at the start of the third lap. At this moment I focus on giving my best effort. My pace was slightly erratic over this lap and slightly slower than the 3:45’s. Still felt relatively good up until 4km to go and then I had to dig deep. It’s always pleasing to be able to give your best in that moment, when you need to dig deep and are able to find something to stay at goal pace. I was able to do that and finish the race off fairly strong. Over these kilometres I was able to overtake three runners and finish in 79:30. Overall 8th place and 1st in my age group.

Overall happy with where this race puts me in relation to marathon training. 79:30 is my second half marathon under 80 minutes and a new personal best. My last time under 80 minutes was 2001 a few months before my first marathon.

I ran this race in my Gladsoles Trail sandals. They were great to run in again, really light and flexible and allow me to run free. My 5km and now half marathon PB is in Galdsoles so they certainly are as fast as any shoes I’ve worn. Still undecided whether I’ll wear them at Canberra marathon, I’m leaning towards shoes although I’ll explain in a future post why, when i make that decision.

Port Macquarie running festival continues to get better. Much bigger numbers then my race here two years ago and a great atmosphere on course and from the spectators. Always nice to race in your home town too. Look forward to next years event already.