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Consistency is the key to success.

Consistency is the key to good fortune.

Darlington part, 2k from the end and it’s all downhill. One glad runner.


Consistency in operating is paramount to good fortune and historic information is an effective way to expect the long run.

Running good fortune is very hardly an in a single day factor. As I’ve stated on many events ‘operating is a decent recreation’ and the extra time you run the higher you are going to sooner or later turn into. (barring long run accidents ofcourse) This is why the 80/20 manner championed through Fitzgerald, Lydiard and Maffetone works so neatly. 80% of the time at a comfortable tempo striking little pressure on the frame as you aren’t pushing the envelope, so
to talk. The quicker you run the extra pounding you give your joints and muscular tissues, physics as my Dad use to say. Also operating off highway on trails is differently to keep away from accidents (barring a twisted ankle and so on) and in addition is helping with the core as you interact the core and hearth muscular tissues you wouldn’t use on a flat, even, directly concrete highway/trail. With a excellent path you wish to have to be mentally on the ball and watch each step, compensating for gradient and floor adjustments. Trail operating is additionally nice amusing and also you get to meet a extra ‘operating pleasant’ lot than the display pony’s of the asphalt racing global. Although as a display pony myself each communities are pleasant and open however the path runners are additional pleasant and open; if that is conceivable.

Right again to consistency. Darlington part closing weekend used to be my ninth in the closing 11 years. I neglected one thru harm and one after they had a highway biking race and bring to a halt the highway leaving me and Mike on the fallacious aspect of the highway not able to get to the place to begin, very irritating! (rattling pesky cyclists! ) My instances for Darlington had been constant as detailed underneath.

2009 1:25
2010 1:24
2011 1:21:12 (ninth)
2012 Injured
2013 1:19:45 (ninth)
2014 1:17:22 (fifth)
2015 1:21:46 (10th)
2016 DNS (due to pesky cyclists)
2017 1:19:16 (sixth)
2018 1:19:02 (4th)
2019 1:22:55 (ninth)

What does this display me? Unfortunately, I’m slowing down however, after getting back from harm and the race being hung on a specifically humid day, through how a lot is open to debate. Will I ever spoil 80 mins once more? Probably now not but when I will be able to run sub 90 mins for a couple of extra years I’ll feel free sufficient. Six most sensible 10 finishes in the closing seven years is one thing I’m very happy with however extra importantly I’ve had some nice operating battles with excellent pals and controlled to do such a lot higher than I ever concept conceivable again in 2009. To be operating faster 10 years past due is an indication of constant coaching, day in, time out or even lately I believed to myself how a lot I nonetheless love operating.

So, as you’ll see,  I will be able to gleam such a lot from historic effects, what you’ll’t see in fact is the reminiscences and Darlington holds some nice reminiscences. 2009 I ran with my excellent pal Brett Coombes once we had run Comrades the yr prior to and had been coaching for Comrades 2010. We ran a managed race and completed in combination, albeit I take into account Brett left me a 100m’s from the line. I’m nonetheless smarting!

In 2010 I ran the complete race with Jon and we crossed the line hand in hand. Sounded like a good suggestion at the time however fortuitously nobody took a photograph! It used to be additionally the first time we ran into my now excellent pal Mark Lee as he weaved out and in of the bush answering natures calls. Something he nonetheless does ten years later! How he used to be a certified soccer performed in a prior existence is past me?

2011 and me and Steve ‘Twinkle’ Mckean had an excellent struggle and it used to be right here he were given his ‘twinkle’ nickname as he would sneak up in the back of you whilst you least anticipated him to. We driven every different all the manner and I simply controlled to edge previous him and clutch my first most sensible 10 end. Highlight used to be me swiping the previous few beverages at one in every of the beverages stops leaving him with not anything, all is honest in love and racing twinkle.

Eight years in the past.. Geoffa, The Duck, Twinkle (hidden) , myself and Wonderboy….

Funnily sufficient I will be able to take into account a lot about 2013 however any other most sensible 10 used to be the finish consequence. 2014 used to be the yr and a large PB for the route. I take a look at my splits for this run and now can’t comprehend how I ever went that speedy. My closing 10okay is nonetheless the quickest I’ve ever ran that distance. I take into account I used to be last down on four th position and this used to be a runner who used to be at all times up to now forward of me. I believe this in point of fact used to be a escape race for me coming after 2013, which used to be a breakout yr of racing. Probably my operating height having a look again now.

Unfortunately, after the prime of 2013 I had a shocker in 2014 after Darlington. I blew up in the Bunbury marathon, as protecting champion, and this put me in a operating stoop for neatly over a yr. In the early levels of 2015 I began to paintings with Raf and Darlington ( http://www.therunningcentre.com.au ) used to be the first race underneath his tutorage. It didn’t finish neatly, and I went over 80 mins and ran a shocker. With Raf’s lend a hand I rediscovered my love of operating through including distance and tempo and this is one thing I take with me to this present day.

2017 and 2018 had been each sub 80 mins and excellent most sensible 10 finishes and I loved excellent races with nice of completion on each events. Not at the dizzy heights of 2014 however I used to be now in my fifties so glad to win my age staff and keep aggressive.

This yr although used to be slower, and I without a doubt felt the lengthy lay off with Plantar Fasciitis. It used to be additionally humid, so the most sensible 10 end and a cheap time used to be a large tick in the ‘comeback’ field. The best fly in the ointment is the persistent building up in the ‘pain’ related to operating those instances. The building up in time, albeit minimum, is now not exponentially mirrored in the building up in the ache of attaining those instances. Basically, it hurts much more now than it did 10 years in the past! I think this is the explanation why you get started to sluggish as a runner, age and your thoughts,  conspire towards you and the bearable ache threshold starts to come into play at a tempo so much slower than earlier years and races. The ache is the identical however the tempo is so much slower. Is it conceivable to lift the ache threshold? Possibly however it is almost definitely a brief scenario at perfect. Let’s face it as you grow older you sooner or later have to decelerate, it’s only a case of when this occurs and what kind of you sluggish?

This weekend I’ve any other race, this time a 10okay which I gained closing yr ( an excessively uncommon occurance and almost definitely my closing 10okay victory …) operating sub 35 mins. I’ll feel free to run 36.xx mins on Sunday and if I succeed in that it is going to be principally down to the Nike Vaporflys four% flyknits (I’ve discussed those a couple of instances proper? ) Do I believe I will be able to move sub 37 mins ? Not positive, I’d hope in order I’ve now not run over 36 mins for a few years, if truth be told 2010 at the WAMC run for gold 10okay the place I ran a 39:25 getting back from harm. (it felt so much faster i take into account considering once I crossed the line that day ! )  I remember the fact that day doing my perfect influence of a scolded cat and mainly putting on for expensive existence in the previous few kilometres, tale of my racing existence. This weekend I’m going to make the effort to get started slower and end more potent, perhaps you’ll train an previous canine new methods?

The desk underneath highlights the effort I’ve wanted to installed to stay attaining my your targets. Is that an issue ? No manner, coaching is amusing, racing is amusing and writing about operating is amusing. I lead a charmed existence in point of fact….


Running in point of fact is all about quantity and Strava in fact..



So the level of this submit. Keep a observe of your entire operating in both a spreadsheet or Strava (you’ve got Strava proper ? http://www.strava.com ) and use this to expect the long run in addition to atmosphere real looking targets. Also bring it to mind’s higher to be constant over a protracted length reasonably than having peaks and troughs  on your coaching. Another treasured tip is to pass educate up to conceivable for those who get injured. Swimming, biking (on an Elliptigo in fact http://www.elliptigo.com) and even fitness center paintings is higher than not anything in any respect. If you’ll’t run do the rest to get the center charge pumping, all of it is helping long run and would possibly make the comeback more uncomplicated.


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