I have found that over-training and a high level of anxiety leading into an event are generally the two things which prevent runners from achieving a performance which ‘should’ take place.

Over training:
I had the pleasure of running with Olympic and World Champions as well as World record holders. The common trait I found with all of these individuals was that training was black and white. They either ran fast or they ran slow, there was no grey. There were no 50min – 2hr runs that were run at 76.33% of max HR.

I almost tripped myself up a few times due to running so slow with certain legends. Being the clown I often was, I was known to stop running and break out into a race walk just to make these runners aware of how slow they were traveling.
The principal of this type of training comes from the importance of recovering from uptempo sessions. Running fast on your fast days and chilling on all of the remaining runs is something I constantly instill in the runners I am involved with. This is a principal that has allowed our own Craig Mottram to currently be one of the greatest distance runners in the World.

One of my training partners had met Rob de Castella before I knew him and I asked my friend what the great man had to say. “Run hard on your fast days and easy on your easy days” were Rob’s main comments and later in my career when I trained with Deek I found out first hand that this was the policy he followed.

You need to extend yourself in training in order to improve your motor and you also need to take it easy. Running faster than ever before over a certain distance will place a runner through a certain amount of discomfort however starting the event fatigued from over training will not allow the level of discomfort to be maintained.

Anxiety:
You need to be pumped and locked into what you wish to achieve however there is a fine line between what is beneficial to your performance and what is detrimental.

When it comes to a monthly 3k Time Trial or a race there is little to worry about if you have prepared well. Achieving your goal is the execution of all of the training you have done.

Thoughts such as what if I don’t succeed and/or facing your running buddies as a failure can literally leave a runner feeling sick in the stomach.

Thoughts immediately before your event should be consumed by the fact you will be tunnel visioned once the event has started and that you will be focused and committed to the realistic pace you have been preparing to maintain.

Once your event has started and you commit 100% there is no room to entertain thoughts of failure. You are on a mission to make the most of the opportunity and filled with desire to walk away with that unique feeling achieving a goal brings.

It’s only people who are involved in sports such as running who understand the place you can go to when you go for it 100%. It’s a place where we feel like we are truly living. Running being one of the most natural of sports makes ‘our’ place a great deal more special. If you train smart and approach your event filled with confidence you will be giving yourself the best chance to experience such a feeling.

Abdi was in an Algerian military training camp in the desert. He was meant to be in a camp for elite athletes but a foul-up had him sent to a combat camp where he was to train to fight terrorists. He tried to explain the mix-up and asked to be moved to the right camp.

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Mottram would be treated the same

I have a thriving running group in Brisbane (PCRG) and I believe one of the main reasons it is so successful is that every runner is treated equal. I always make a point of cheering as many runners as possible throughout the group sessions. If Craig Mottram joined us he would be welcomed as an additional member of the group, nothing more.

The majority of runners I’m involved with have goals which they wish to achieve so it’s therefore my responsibility to make each runner aware of what is required to achieve their full potential. Given the fact I treat each with equal respect all I ask for in return is commitment.

PCRG members are respected by how much an individual is prepared to reach within, not by how long it takes to get from A – B.

Every run is an opportunity

The combination of a realistic/achievable training program and a genuine desire to achieve a goal should bring a level of commitment allowing every scheduled run to be completed. Every training run should be treated as an opportunity to become fitter/stronger and also a way to achieve a better quality of life. The dark cold mornings can test us though.

Commitment – Motivation – Commitment

One of the most common obstacles effecting commitment that runners seem to come across is an occasional lack of motivation.
I recall a story about Douglas Wakiihuri (87 World Marathon Champion). Douglas had a poster of himself winning a race, hanging on a wall in his bedroom. One may be excused for thinking that this is the obvious sign of a vane individual however when asked why he had a poster of himself displayed, Douglas advised that when he sees it he is reminded of what it is like to win.
Yes, even the most supreme runners occasionally need to be reminded why they should knock out those km’s.
Locking in an imaginary training partner is something I have often mentioned and the following words came from Tony when he was confronted with weighing up the options:

“When I woke up this morning there were few things I wanted to do less than get out of bed and go through an hour of pain. I had actually convinced myself that I had a busy day at work and that I was sore from the weekend and could do with the rest and rolled over to go back to sleep. All of this was probably true, but somewhere deep in the back of my head though I couldn’t get the mental image of a friend putting on a pair of shoes and getting ready for the run. This was what made me drag my butt out of bed (albeit late) and get myself to training which ended up in an unlikely PB.”

Chances are you’re at the start of your campaign and it’s totally up to you to lock in the level of commitment you’re going to adopt.

Prepare for the journey ahead

Douglas and Tony prepared well for the journey ahead with motivating reasons to overcome their weak side. I hope that you do the same, as life is something you only get one shot at and a degree of commitment is essential if you wish to achieve your goal in distance running.

RUN the talk, because the desire to achieve your goal is meaningless without the commitment to prepare.

It’s not only about the last 4 weeks

That’s 4 weeks before, but what about 20 weeks before? 20 weeks prior to a race is sometimes occupied with experiences involving thoughts such as, “It was raining and I just struggled with motivation to get out of bed this morning”.
If you wish to achieve your full potential you need to put in an effort for a longer period than 4 weeks.

One of the most trying experiences in my life…...

One of the most trying experiences in my life occurred when I was on Scholarship at the Australian Institute of Sport. I was laid up as a result of an Achilles operation and all of my peers were still training. Getting around on crutches while seeing fellow elite athletes setting off for training runs was gut wrenching. This was not because I was a running junkie and missed getting my fix. My shattered state came from knowing that they were moving one step closer to making the next Australian team and I was taking one step back.

I still managed to train like a mad man, and at such a level that I ended up with a stress fracture from intense pool running. That’s right – “a stress fracture” in the head of my femur!!!!!!

I can honestly say that I never struggled with motivation throughout my career. This was due to:

• I looked upon each training session whether it was fast/slow/short/or long as sessions in the bank.
• The more sessions I banked the greater the reserve I could call upon on race day.

I always had in the back of my mind that if I missed a run, or did not apply myself in training when it counted, there was every possibility that my competitors were out there somewhere in the World training the house down and becoming stronger as a result.

At times your goal can feel like an eternity away

If you’re training for an event in the distant future, it will at times feel like the race is an eternity away.
Short term goals along the way will keep you entertained and aid in your development, however they fail to carry the importance a major goal oozes and the additional meaning it provides.

Look after your bank balance

If you do experience periods where your drive needs a boost remind yourself that every session you miss is one less session in the bank.

Create an imaginary competitor

If your goal is to break 3hrs in the Marathon create an imaginary competitor and when you place the alarm clock on snooze for the third time, picture your imaginary competitor out running and ask yourself the question: “Who’s more deserving”
“You’ll only achieve what you deserve to achieve”

Beppu No. 1

Turn the clock forward to the first Sunday in February 1994 and I’m at the start line of the Beppu Marathon. My USA based agent, Derek Froude, arranged a deal for me to run in the race. I had been running track for a few years and from a race organisers perspective my 1988 2:10:44 Gold Coast performance was appearing a bit stale. I still had confidence in my ability to run well at the marathon and was keen to see what I could manage in one of Japans famous races.
Derek managed to secure a start in the race along with airfare/accommodation and a few bucks. There was one proviso though – I had to be a pace runner for part of the race.
My pace runner duties were to involve running as the B pacer and reaching 25k at 2:10 marathon pace. The A pacer’s task was to run 2:08 marathon pace to 25k. I accepted the offer however I advised all concerned that once I completed my pacing duties I had every intention to finish. I managed to finish fourth in 2:11:51, my second fastest time ever.

Beppu No. 2

Turn the clock forward another twelve months and I am back at the Beppu Marathon yet again and yes you guessed it, my bunny ears were firmly locked in place. I was contracted to run as the B pacer (rabbit) for the second year in a row.
I had come to the conclusion that the B pacing role worked well for me for it ensured:
A start in a race I would have had difficult gaining an entry in otherwise.
The pace I was expected to run was the same pace I would be attempting had I not been a pacer.
All expenses paid and a few dollars up front.
The field was a great deal tougher than the year before, notably including the then world record holder, Ethiopia’s Belayneh Densimo whose 2:06:50 WR stood for ten years. Also running was Germany’s 1992 Barcelona Olympic Marathon Bronze Medallist, Stephan Freigang.

Pace runners were “not” promoted

The race was being televised live throughout Japan. Pace runners were never revealed as such in the press for the Japanese wanted to depict what would  ‘appear’ to be a strictly amateur race as being free of any monetary reward.
Pace runners were asked not to reveal their role to the press and to portray at all times that they were serious contenders. Once pacing duties were completed pace runners were asked to either slowly fade into the distance or to possibly fake an injury. Times have now changed and pace runners are now openly discussed in Japan.
Conditions on race day were difficult. It was snowing and the temperature was well below 10 degrees, a far cry from the Canberra summer I was experiencing 48 hours earlier.
The A pacer took the lead pack through half way in 64.15 and I passed the same mark in 65.20. I must have had 20 Japanese runners feeding off me and Stephan Freigang was along for the ride also. Given the fact Freigang had a life time PB of just over 2:10 he had decided to take the safer option and tag along with me.
My race plan was identical to the year before. To fulfill my pacing duties up to 25k and to complete the race from there. The race organisers along with all of the invited athletes were aware that I had every intention to finish.

25k

As we approached 25k I noticed we were catching the lead pack which still included Densimo, the world record holder. A few k’s later I finally bridged the gap and found myself leading the race.

30k

At 30k Densimo stepped off the course totally exhausted and the lead pack was now down to Stefan Freigang, Dos Santos from Brazil, a Japanese runner or three and myself. From 30-35k the course is open with the ocean on the left and also involves a long gradual uphill climb. The wind at this point was gusting and made maintaining just under 20km/hr a difficult task.

35k

As we levelled off at 35k, Dos Santos and the Japanese had been dropped and it was down to the German and the Aussie! By now, I was hurting badly and momentarily, I doubted why I was there and thought about the possibility of using my pacer tag as a reason to ease back which would result in lessening the state of fatigue I was in.
I ran sub 15min between 35k & 40k
With the course lined five deep and the crowd full of encouragement and waving their little Japanese flags I somehow began running each k faster than the previous. My 5k split from 35-40k was run under 15min and also saw me break clear of Freigang.
Like all great Japanese Marathons the race finished in an athletics stadium. As I entered the stadium well clear of Freigang, the race organiser cheered me and yelled ‘Sub 2:10′ for a winning time below 2:10 would significantly add prestige to his event.

The finish

I crossed the line in first place in a career best of 2:09:39 and was followed some 30 seconds later by Freigang with Dos Santos taking third. Of particular satisfaction was the fact I had run the second half of the marathon one minute faster than the first (65.20/64.19).
I am fortunate to have experienced running in a number of events throughout the world. However when it comes to hospitality, the Japanese races and their organisers are second to none. I will always treasure the memories of my travels to Japan and I will never forget my Beppu win.

by Kerith Duncanson www.helpyourself.com.au

Whether you are a morning person who bounds out of bed or a night owl who doesn’t function well in the early hours, breakfast can give your day a kick-start.

How many times have you been told that you SHOULD eat breakfast, because it is “GOOD FOR YOU”?  Honestly, who puts breakfast higher on the priority list than extra sleep or logging more miles, because it is “GOOD FOR YOU”?  The good news is that breakfast can be fitted into your daily schedule with a minimum of fuss and effort if you make it part of your morning routine.

There is not a rule stating that you must eat muesli with acidophilus yoghurt topped with lecithin, banana and more bran to be an athlete. Any carbohydrate foods (with a moderate amount of fibre, rich in vitamins and minerals) are suitable. Choose a combination of the following items and vary your choices if you get bored with eating the same thing every morning.

CARBOHYDRATES- BREAKFAST BACKBONE

Breakfast cereal (low fat and sugar) with low fat milk
LOW FAT muesli (preferably without coconut or seeds) with low fat milk
Slices of toast or raisin bread
Toasted muffins, Bagels or Fruit Bun (uniced)
Fruit Salad with low fat natural yogurt
Pieces of fresh or dried fruit
Fruit Juice – unsweetened
Pancakes/Pikelets – A great weekend treat topped with Jam and yogurt
Leftover rice or pasta dish from the previous evening meal
TOAST TOPPERS:

(a) For extra CARBOHYDRATE try one of the following;

Creamed corn or tinned spaghetti or baked beans

Mashed or sliced banana

(b) Other toast topping ideas include:-

A thin spread of honey, jam or vegemite. If you like peanut butter, have it instead of margarine, rather than adding both.

Tomato, asparagus or low fat cheese
Canola or olive oil margarine
IDEAS TO HELP FIT BREAKFAST INTO YOUR DAILY SCHEDULE

Eat cereal or toast or fruits at home before work/school
Grab some fruit and eat it on the way to work/school
Buy fruit (salad), bagels, fresh bread or rolls on the way to work/school
Store cereal, fruit or bread at work to eat when you arrive
If you absolutely can’t make time for breakfast before work, then grab a bagel or fruit to eat as soon as possible. Beware of morning tea “goodies” by making sure you have appropriate food handy so you can avoid temptation.