Good Result

So the culmination of 3 months of hard work in Sydney, plus 3 years of hard work back in Perth has resulted in my best senior result at a National XC - 7th across the line, and 6th Australian. 

Funnily enough, the race itself panned out excactly like I thought it would. No one wanting to take the pace in the first lap, then quickening over the middle 6k and coming down to who could hold on the longest. Through the first 3000m, a pack of what felt like 20 runners all stayed together, and ensured that a lot of jostling, pushing and shoving took place. Even at the 6km mark, after Dent, Adams and Hunt had made a break, I was still running with guys like Chinny, Nipperess, Harry Summers, Alan Craigie, Steve Kelly, Kane Willie, Pete Nowill, Brad Croker and a host of others. 

This pack seemed to split up over the next 3k, with Nipper and a few others dropping off, and Steve Kelley and Kiwi Dale Warrander skipping ahead. I gritted my teeth through the last 4k, one stage in 4th place looking at an optimistic third, and at one place 7th and looking at a possible 10th. However I pulled through for the 7th place, and after a few bad results in my previous senior races, I was finally happy at the finish line.

From here, I'm off to Perth on Thursday for the City to Surf, where I'm out to become the first Perth guy since Boydie in 2001 to win the event. Hopefully this weekend, plus a few more strong results might see me gain my first rep singlet at the Chiba Ekiden relays.

Hay's in the Barn Pre

Sitting in on a Saturday night doesn't usually take much effort, unless you are watching a West Coast game. I've been trying to follow the boys since I've been here, but with the back pages devoted to Rugby League, its a bit tough at times. Watching the Eagles go down twice in two weeks in very close games has been pretty frustrating, especially waiting till 11pm to watch them on Sydney TV!


The last couple of weeks have been tough, tiring, and seemed like they'd never end, but finally, we're here. A couple of big weeks of mileage, hard sessions and day in day out running, and I feel like I'm ready to roll. This mornings session actually felt like raceday, lining up for a fartlek with Roff, Hunt, Chinny, Nipper, Bart and Yugi. The grass was freshly cut in the park, the sun was shining, and as my old training partner Shaph would say, it felt like Grand Final day. As we moved around from rest to recovery, it felt comforting to know that I was in the company of some pretty elite guys, and to be able to hold my own is a sign that improvements are coming.


I also began doing something that I should have started 3 months ago. Ice baths. I started with the feet in a bucket today, and putting them in icey water from the freezer wasn't as soothing as I had hoped it would be. Im sure next time I annoy Gem, she'll pull the video out and put me to shame. It certainly reminds me how stupid we are up at Falls, sitting in the aqueducts. Fingers crossed, the short term pain will lead to long term gain!

Why I'm Running for NSW

For me, this senior National XC is going to be different than the previous 7 I’ve competed at for two reasons. One, I feel fully prepared both physically and mentally for the first time in a long time. Second of all, I wont be running for WA.

Now I know this is going to disappoint a lot of guys back in Perth, and I need to wear that. But here is my reasoning.

Since I moved to NSW two months ago, I have been part of a team. When we arrived at Sydney, one of the boys was there to pick us up, welcoming us with open arms. Every session, the same core group turns up day in day out. Not only sessions, but also easy runs. We warm up together, we warm down together. We go out for coffee and breakfast together. Every day I run with team Green, it reminds me why I came to Sydney – because I wanted to train with a group of runners, not by myself.

These guys and girls have done a lot for me, from giving me lifts to training, to including me in out of running events. It just so happens that out of the 6 that are likely to be selected for the NSW team, the top 3 are going to be from our team – Jeff Hunt, James Nipperess and Russ Dessiax Chin.

When I told the boys that I wanted to run for WA, they were disappointed, and I can see why. They do a lot for me, and these guys want a national title pretty bad. So this is the way I am going to repay them, by jumping on as the 4^th runner, and working hard to get NSW a team medal.

Since leaving the SchoolSport WA team, I’ve been to every National XC since 2005. And what I've realised, is that apart from Perth in 2007, I’ve been about the only one. Coming from a boys school, team athletics was something I was immersed in, and something that I loved. So I couldn’t understand why there was no support from my fellow WA runners when it came to national events. 2005 there was one WA guy, 2006 there was 3, 2008 there was 2, 2009 there was only me. So it would annoy me for people to think I’m deserting WA, because I’ve never felt like my fellow WA runners have got behind our state XC team, rather wanting to run the Perth City to Surf, and stay in the fishbowl.

I don’t want this to look like an attack on my mates in Perth, because its not. The guys in Perth have been part of my life for the last 8-10 years of my running career. But while will always be home, I currently hold a NSW drivers license, I train with a group of guys in Sydney, and I’m going to the polls to vote in Sydney. Ill finally toe the line with a group of guys that all want to win a title. So while ill always be the kid from WA, I'm currently part of a team in Sydney.

An Insight

Being stuck inside on a stormy Sunday evening, I thought I'd finish my easy week of 120km with a map to give everyone at home the chance to see where we do some of our running. I'll endeavour to post maps of the long run and a few of the workouts as the weeks go on. 


This week it's the Wednesday 1hr30 run. Click on the map for a larger view.

We start at the residence of Jeff Hunt, and make our way around the border of Queens Park, before tacking onto the white railing at Centennial Park. After going around the lake, we head out of the park, and up ANZAC pde, before eventually looping around and making the crossing of death over to the Moore Park side, where we loop around to the SCG. We finally get back to Centennial Park, where we run around the outskirts back to Queens Park, up the hill, and then an extra lap for good measure.


Its taken a few weeks to get used to more volume and less speed on Wednesdays, however when running with a 2:11 guy you tend to clip along at a fair pace anyway. Finishing my Sunday 30k runs and watch Jeff head off for another half hour, moving around at 3m20km pace leaves me wondering just how fit I need to get some times. As a very wise Wombat often told me, patience is paramount. 

Another Step in the Right Direction

So it has occurred to me that I'm not so good with this blogging thing. Not that I don't enjoy writing, more-so that I only write when I'm sitting down with some clear thinking space, which in the last month, has been few and far between. In fact, as I write this first blog in a month, I'm looking over a new package that I've just received in the post, courtesy of The Running Centre. I love getting mail!

 I've just started working my new job. 30 hours per week. 8-3.30pm. Monday to Friday. Day off Wednesday. Which is perfect for running. I get up at 6am on Tuesday and Thursday mornings and put away an easy 8km run. The rest of the runs all take care of themselves in the afternoon. I've also started riding to work on Monday/Thursday and Friday. Not that a 10km return ride will have any benefit on my fitness. More-so to do with the wonderful toy Gemma bought me for an early birthday present!

In terms of running, things have been going from strength to strength. I've put together a month of 130-140km weeks, bar one week of sickness. The workouts have been great, and I've stepped up from 1h45m on Sunday to 2hrs, and 75mins to 90mins on Wednesdays. Steadily, I'm getting stronger. 


But the racing has also been going well. Two weekends ago we had the NSW road relays, 4 x 4km legs. Our team won by 1min50sec, and my second leg of 11min39sec felt really comfortable. Last week, the NSW short course XC. For those in WA, short course over here is actually 7.5km. Nothing like the fun 4km around the top of Perry Lakes reserve.


This race I was pitted against training partners Jeff Hunt and James Nipperess, plus a new and improved Brad Woods, Bradley Croker and James Kaan. Not wanting Kaan and Woods to be around at the finish, I picked the pace up between 3km and 7km, and by that stage, it was Nipperess, Hunt and myself fighting it out. The positions would end up that way, with a 6 second gap from Nipper to Hunt and another 8 seconds back to me. I was pretty happy, my first individual medal at a NSW champs.

Picture thanks to Gemma Lockley

                                                


So from here, its only 4 weeks to National XC. All that needs to happen is more of the same, and I think I will be in good stead to post a competitive race. Fingers crossed.  

Mission.....Possible!

Last August, a personal first happened for me. It was my first ever DNF in a race - to make matters worse, it was the National XC Champs. To pull out of the race, give up my chance of a selection at Ekiden Relays, and lose respect for myself and from others, I was keen to make amends this weekend. The race - NSW State 12km XC champs. The location - Nowra. The instructions from the Coach - just finish the race.

After heading down to Bulli on the Friday night and being accommodated by the Gregson family, I got to the course feeling pretty fresh and excited to run. It was damn windy, and a little chilly, but everyone was going to cop the same weather - I just had to get on with it.

As the gun went, a big pack formed around the first corner, and it stayed for a good 2km, as a result of the slow pace. Mark Warren went to the front, and no one challenged. This was interesting - usually in WA when someone puts the pace on everyone responds.

Picture from www.insideathletics.com.au

By half way through the second lap, I was sitting in pretty with Gregson, James Nipperess and Russ Chin, and Warren was still 75m ahead. It wasnt until the back hill did we pass Warren, and momentarily, I was dropped. But the boys relaxed down the hill, and I pushed forward - leading down the hill and through to the dipper. It was here that Gregson kicked again, and I lost contact. Going through with 1 lap to go, I was 10m off the back of the pack, and there was times where I thought I could get back on, but in the end, I finished 7 seconds behind Chinny - a result I was certainly proud of - not only finishing, but holding onto a quality lead bunch, and staying in the race for as long as possible!

Nedless to say, the long run today was tough - and its only going to get a bit tougher - 2 hours on Sundays and 90mins on Wednesdays being the norm from next week. But the bigger picture is what counts.

Three Weeks!

IT dawned on me yesterday, that after Tuesday nights session, it was the third midweek workout I had finished in Sydney, which meant that it was already into the third week. This came as a bit of a shock for me, as it still feels as we have just arrived and tried to get ourselves settled in Sydney.



Since being in town we've seen some pretty cool things. One of Gemma's best friends has moved over here for 4 or so months, and is working at the Sydney Biennale - a huge arts festival that is on until August. Frances is in charge of all the volunteers on the display at Cockatoo Island - a 20minute ferry trip from Circular Quay, and basically rides around in a golf buggy all day, telling people what to do. Sounds a fair deal to me! I'd encourage anyone in Sydney to get on the free ferry and check it out, there's some awesome displays out there from artists all over the world.

Finally yesterday, our stuff from home came. All 25 boxes of it. And a bed. And an easel. And out of all those boxes, we're trying to find space to put everything. The house is a bit of a jumble at the moment, but its starting to take shape, and it was great to finally spend a night in a real bed!

Running wise, things are feeling good. The work is hard, Saturday saw 6 lots of hill reps, where you run up about 350-450m, come half way down, and then sprint up another 100m hill off to the side, before returning to the bottom. Tuesday was a couple of long sustained efforts at sub 3min pace, with a 5 min jog in between. By the time yesterdays 18k run rolled around, I was ready to take the day off, but its amazing how having a group around gets you up for any sort of run. Its the kind of thing I missed in Perth - those runs that you don't really feel like doing, and not having anyone there to make you run.

Next weekend I'll face my biggest challenge yet - Nowra. The scene of my DNF from last years Cross Country Nationals, and home of the NSW State XC champs. I'll be interested to see how I compete the second time round - it definitely wont be a DNF!

New Start, New Life

Hello Perthians!

So it’s been a long time since I’ve written. And a lot has happened in that time. So ill try and condense it as quickly as possible.

Nationals was not my most memorable of races. The pace was slow early on, 8.33 through 3000m. The pack was tight, and I found myself in lane 2 and 3 for a lot of it. Then when the push came, it was a shove. Immediately the pace went to 60second laps, and over committing, I blew up, and finished in 14.29 – not even being the first WA guy across the line, with Roberto Busi running a 14:21. I realised after this r ace that I’ve got a lot to improve on, and a lot more confidence to gain.

Post nationals, coach Ken Green had me running easy 10miles every day, with a long run on Sundays. This proved to be a good formula, as by the time the Mothers Day Classic came around, I was feeling pretty fit, and won the 7km race in 21.20, beating home Aaron Patterson.

Two weeks later, I toed the line for the HBF Run for a Reason 14km, and after early challenges from Busi and Patterson, I pulled away at the 7km mark, running a 46.12 for an eventual 14.7km race. Pretty happy with both races, the biggest transition was about to come.

Two days after Run for a Reason, I boarded a plane with my girlfriend for Sydney. Not for a holiday, but to live. Moving over east has been something on my radar for the past 6 or so years, but its not until now that I’ve finally had everything right to be able to make such a big lifestyle change.

Settling in has been easy, especially with someone else there along the way. The last 5 days have been great, running with a 3.34 guy, a 2.11 marathon guy, a 3.41/14.04 guy and a great pack of others not far behind, and making me work every step of the way. The team environment that these guys have is fantastic, and I can see only positives coming out of the move.

Already I’ve had the chance to rep my new club, Randwick Botany Harriers. I jumped in at the State XC relays and ran a 4k leg for the clubs B team on the weekend. The A team, made up of Bart McPherson, Harry Summers, Jeremy Roff and Jeff Hunt ran away for an easy win, with the Sydney Uni team, which also had Team Green runners James Nipperess and Russ Dessiax-Chin. The B team came in a credible spot as well, and hopefully by the time that State road relays come around, I’ll be pushing for selection in the top team. It’s amazing that the depth of the club, and training group could speak for the depth of almost all of WA athletics.

Sunday (today) was the long run at Centennial Park, and although feeling pretty sore from the relays (a tough, muddy course ensured hard work), we churned out 26km in 1h45mins, headed to the beach for a quick recovery and then down to Clo Deli to have a bite to eat.

So there it is, the last month and a bit in a nutshell. I promise to keep blogging now I’m away from the state, so keep checking back!

Nationals Week - Tuesday

So the week is upon us. The week leading up to the National Athletics Championships, which double as  the Commonwealth Games Selection Trials. Whilst I may not be vying for games selection, the chance to test myself after a long summer against the likes of Birmingham, St Lawrence and McNeill is invaluable.


However, so far, not smooth. A bungled entry nomination has meant that so far I am not on the start list...with 4 days to go. So as I patiently wait to hear back from Athletics Australia, I cant help but be nervous. I should be in there, when are they going to call back, why arent they responding to emails - all questions I cant get out of my mind right now. Hopefully it all gets sorted out soon.


The morning began like many other, a trip to a coffee shop, this time Elixir Coffee Specialists in Nedlands - seems to be the only place I can drink coffee at these days, apart from when I am at work at Sayers. The newspaper has been littered with writings about the champs for the last week, and everyone in Perth is starting to get excited, along with Yours Truly getting a bit nervous.

9am update


After just getting off the phone from Athletics Australia, I have been confirmed to race. Super news, and I cant wait to get out there now and try and run a pb

After the coffee, it was off to the airport to pick up the Roff boys, then home for an easy afternoon yog. The legs are feeling good, nice and light, and ready for whatever Saturday brings.

Why I Respect Tony Abbott

For those who haven’t followed the news this previous weekend, Opposition leader Tony Abbott competed in the Ironman Australia Triathlon. For those readers unaware of what this involves, it’s a 3.8km swim, a 180km bike ride, and a 42.2km (marathon) to finish. To put this feat into perspective, as a full time training athlete, the farthest I’ve run is 36km in one go.

Abbots feat, however, has drawn more negative light than positive light. Paul Kelly from the Australian questioned whether it was a publicity stunt. The SMH declared it a publicity stunt, trying to combat Kevin Rudd’s image as a workaholic. Tony Wright of The Age thought that he needed to tone it down, and Malcolm Farr from The Daily Telegraph thought the pink lycra would help him earn the ‘pink vote’.

To add to this, news website readers across the country voiced their opinions that Abbott could better spend his time in Parliament, trying to lead his party, and that he would be ‘too tired’ to work properly for days.

Well here’s a thought all you naysayers and whingers. How about stop and think about what you did on the weekend for a second.

Tony Abbott, probably the second busiest man in Australia – MADE TIME to compete in an Ironman. YES, MADE TIME. He trained before and after work, and competed on a weekend. The message he has sent is that there is ALWAYS time to keep fit and healthy.

Being in the exercise and health industry, the amount of people who have this perception that they have a lack of time astounds me. How many of you have got home after work, and gone to the fridge and pulled out some food and sat on the couch for a couple of hours before dinner. How many of you wake up, watch the morning news for 30-45 minutes and THEN go to work.

It is easy to find 30 minutes a day to exercise. 

In a typical 9-5 job, its 9-5. So let me write a program for you. Wake up at 6.30. Go for a 30-minute jog or walk or swim. Have some breakfast and a shower. And then look at the clock. Its still not 8am yet. Still an hour before work starts. THERE is your half hour. “Oh but Courtney, I start work at 7am not 9am.” Easy, you probably finish at 3pm. Do it then.

Being someone who needs to run 12 times a week, there are times that I think it’s too hard to fit in that extra 30 minute jog in the morning before work. Or when I finish on Sunday at 6pm and just want to go home. But guess what. I still did my 90-minute run after work last night.

Tony Abbotts message is loud and clear, and he should be respected for his endeavors, and not knocked.  Australia can be fit. Australians can find the time. If Tony Abbott has the time, then so do you, Australia. Because we aren’t currently the fattest nation per capita in the world for nothing.  

The Three-Peat

The last week has been an interesting one in my running life. For the first time in the last few years, I was at a loss. How to win the WA State 5000m.

The last two years, with no disrespect to other competitors, have been fairly easy victories. 2008, it was at 11am on a Sunday morning that I trailed Todd Ingraham for 3.8km before closing the last three laps in 3m18 – recording a modest time of 15.38.

2009 was a different year. I ran from the front, knowing that I was the best in the field. I ran 14:52 from the front, with my stopwatch beeping on 15 minute pace every 200m, and ended up dragging Ethan Heywood through for a great PB for him at the time.

2010 was different. The emergence of WA distance runners has begun. The field was to consist of Roberto Busi – a 14:34 man who outkicked me in a 1500m last week, Aaron Patterson – a 14:44 guy who has been improving steadily every week, and Marc See – the 3:48/8:12 guy, who was untried over the 5000m distance. So I was up against it all – strength, speed, and an unknown.

As it turned out, Patterson failed to front the start line, so on a blustery Saturday night at 7.10pm, I had to make a decision. Take the lead and drop See, with the possibility of Busi beating me. Or sit back and hope Busi took the lead, with the possibility of See being in the hunt with 600m to go.

The first km was slow. Painfully slow. 2m58 slow. Definitely not enough to hurt See. And not only that, it was in surges. Busi being in the lead had decided to surge with the wind, and relax into the wind – stringing out See and then letting him recover. This went on until the 6th lap – where See went for it, putting in a 67 second lap to break it up. We went through 3000m in 8m44sec, and then See dropped off.

It was then I put my race plan into action. 5 laps, increasing lap speed. It worked. Gradually pulling away from Busi, I made up the ground I needed, and was able to soak up a good win in 14:33. While it wasn’t the cracker 5000m that everyone had talked up for the months leading in, it was a win, and one that I was very happy with. I had felt pressure during the week to win from all my training group – but it was a quote by Ryan Gregson, about enjoying pressure, because it means you’re doing something right, that made me realize the win was there to take.

So from now – three weeks. Three weeks of hard work, three weeks of waiting, three weeks to get myself in the best possible condition for when the best of Australia descent on Perth for the 2010 Australian National Athletics Championships. Lets hope I can get up, and give my PB of 14:24 a shake.

I would also like to thank the great support crew I had down there on the night. Cody, G-Money and Jason for getting down there and yelling, Doigy for being on the back straight to keep me honest, my wonderful girlfriend Gemma for coming down to support, and actually finding the track on time (I’ll pay for that later) and to my family and friends for coming to watch.

Team Athletics

Tonight I was privileged enough to be invited to talk to a group of young elite triathletes from Western Australia, heading over to Adelaide for the National Junior Triathlon Championships. Being asked to speak was quite humbling - I didnt know what they would expect to get from listening to a no-body talk about running, when running is only a third of what they do! 


But it was halfway through the presentation that it struck me how much I missed the team environment of running. Speaking with Cody Agnell, the American who is running The Running Centre, we got into a discussion about Nike Nationals and Footlocker Nationals (basically the two major competitions for USA high school runners) and their pro's and cons. And the major pro we found with Nike Nationals was this 'Team Title'

So what is it about a team?


Coming from a private boys school (Wesley College in South Perth) we competed week in/week out for the school in a team based competition. I took it for granted. For years, we didnt perform, finishing 6th or 7th in a 7 team competition. But then, in our final year, something happened. We recruited. We got some enthusiasm. And we may still have finished 6th overall. But, in the last two races of the season, the 5 man x 3km relay, and the 3 man x 5km relay - we won. No Wesley team had done that. Ever. In fact, it was the first time many of the guys in our team had tasted victory. And it was amazing.


To be able to share success with others in a VERY individual sport is a rare thing. I remember back to my last state junior team. We ended up finishing third out of the seven states in the 5 x 3km relay. Not one of us cared that four of the other teams didnt toe the line. We got there. We raced. We took it up to first and second. And I dare say, we would have finished third if Qld, Tas, ACT and NT had have started with us. 

My latest team moment was nothing to be super proud of, but none the less, it was a shared achievement between myself, Nath and Gerry - competing for The Running Centre in a corporate mile at the UWA Big 6 meet. We talked up the race for a couple of weeks....together. We warmed up....together. We ran...indiviually. But we won the race....together. And we warmed down together, and were all able to share in a success that usually is bestowed upon one person only.


So why write about this? What importance does it have?


I think that teams are looked past all too often. Coming from a state like WA - we never send a full team of 6 athletes to a Senior XC championships - and seeing the common Vic/NSW/Qld trifecta is as boring as hearing another story about Lara Bingle hitting on a sports star. It is in a way sad - whatever state I may reside in, I will ALWAYS wear the black and yellow singlet with pride. However, with the strength coming through in WA distance running, with thanks to coaches such as Paul Heywood, Marg Saunders and Ray Boyd, maybe, just MAYBE, I will be able to share in a success with another team.

Ahhh, so thats what track feels like!

Tuesday marked the first time I had trained on the red stuff...well...in a long long time. Coming to think of it, the only time I have been on the tartan since Falls Creek is to race, which puts sword to the theory that you cant run PB's without trackwork - I've managed to run 4 seconds quicker this year over 1500m off just base work.

But something had to give, and finally, I had my date with a pair of spikes, a stopwatch, and 3 sets of 4 x 400m. The goal of the session was simple - recoveries would get longer by 15 seconds each set, reps had to get quicker by 1 second each set. 


However, the lack of workouts - or specific work for that type of session saw my target times and actual times a fair bit different - in fact, somehow the actual times were faster! Nevertheless, I have woken up the last couple of days wishing I could swap both of my gastrocnemius' with someone else.

Wednesday we set off from The Running Centre - well, the rest of the group set off without me, while I waited for ignorant, unashamedly terrible Perth motorists to find their place on the road. If I had a dollar for every time someone in Perth waited till the last possible moment to merge - and hold up a whole lane of freeway traffic, or sit at 80km/h in the right hand lane - I'd have enough money to travel the world twice over. So as I pulled in to park outside the 'Centre' - I saw the boys head off. Chasing them down with a 5 minute deficit was the last thing I really needed after the track workout, but it got me going, and finished off nicely in a new best time for the loop. 


And the reward for all this? Home cooked goats cheese, grilled tomato and pumpkin, chorizo and rocket pizza's courtesy of a wonderful young lady I call my girlfriend. I think I need to complain about my legs being sore more often!

Racing Against Time

The Sunday long run at Helena Valley is a ritual amongst distance runners in WA, with athletes from all different distances, disciplines and abilities joining together in the common goal of getting fitter. These Sunday runs are great for a catch up, to pass 24-30km without realising, and on the not-so-odd occasion, the chance to have a good hearty argument.

This week, it was the Wombat Warrior under fire. In his blog (http://thewombatwarrior.blogspot.com) he had mentioned in an earlier post that it was ‘great to see two young guys chasing a fast time’ – referring to Marc See and myself chasing the elusive state 3000m record. This is a time that I have had on my radar for the last couple of seasons, and one that Marc almost took on Friday night, with a brilliant display of front running that I wish I was there to race against, or even witness. 

One of the guys on the run wasn’t so keen on this, and was of the opinion that it was more beneficial to race against each other instead of the clock, because it teaches us to win, instead of chasing a time. The disagreement turned into a good old-fashioned yelling contest, and it wasn’t until the end of the run, I had a chance to think about what I really thought about the matter.

In the perfect world, I guess, racing other people is the best way to go. You don’t beat a clock to win the Olympic games, nor the World Championships, not even your own state championships – you’ve got to beat the guy that comes second. There is simply no other way. You need to be tactful, you need to be smart, but most of all, you need to be physically better on the day.

This is true for the top end of running. However, the debate was taking place in the context of WA distance running. You see, in WA, the fastest 5000m time that has been run in the last 5 years is 14:24.3, with the national qualifier being 14:18.00. The fastest 3000m time in the last 5 years is 8:12.60, with the fastest time in Australia this year being 7m55sec…that’s without Birmingham or Mottram being on the books. In both these races, the second placed time was way off the winning time (14:55 and 8:23 respectively). So the question needs to be asked – is it better off to race for a slower time, or run for a faster time?

I believe in this context, the answer is run for a faster time. To make the Olympics, first you need to qualify. If you aren’t fast enough to get there, you’ve got to somehow get fast enough. And if you’re the best in your country, and you have very little competition, how do you go about it? You either get pacemakers to help you out, or travel elsewhere. The rules are simple – no qualifier, no Olympics.

This is the same in WA, but on a micro scale.  It’s not a race to make the Olympics, it’s a race to qualify for nationals, or at least feel competitive. The best in WA are good, but put them in a field with the rest of Australia, and a mediocre time, and the chance is that a mediocre performance will follow. However, put them in a national event, where they have the confidence in knowing that they have run a time that is going to make them competitive – now that’s another story.

So in this instance, racing the clock is more beneficial. Not only does a fast time breed confidence, it gives you the leverage to be selected for such events. And run a fast time in Perth with no one around you – such as the 14:24 and the 8:12 – then an even faster time is possible come a big race, with faster and more numerous runners.

If I had been satisfied in racing to the line with the second place getter in that 5000m race in 14.4x – one of two things would have happened. I would have run over 10 seconds slower than last year, and I would have lost a lot of confidence. Similarly, if Marc See had been happy with racing for an 8:20, he would have replicated the performance of his last 3000m – not moving forward…staying stagnant, and possibly not having as much confidence as he would now, which is a good thing for him, but for the rest of Australia, mark my words, look out for Marc See – this kid can, and will, run fast this summer. Very fast.

Anyway, moving on from this story, the story of WAdistance has been continually on the upward climb. After a solid tempo on Wednesday, and some speed play on Thursday, the weekend rolled around – meaning its one-week closer to nationals. Having negotiated a much improved work schedule, I’m finally back to running 11 times a week (previously 7) and hopefully feeling a lot fresher. Fingers crossed, this weeks track work will leave me in good shape to progress through to the WA State Champs on the 26-28^th March – where I will once again try to convert myself in to a 1500m runner – I wish!

The Importance of Recovery

Distance running can be a funny thing. When you’re running well, and mentally in a high point, you want to run more and more, and when you’re at a low point, you want to do less. I say funny, because it seems that for each of these situations, the natural instinct is counter productive to the athlete. Train more when you’re feeling good – and you’ll probably over –do it. Train less when you’re feeling not so good, and there is always the chance of going backwards.

Over the last four weeks, I have found out just how tough it is to mix in running with the ‘real world’. For the last few years, the student life has been a bliss. Sit in a lecture theatre for 15-20 hours a week, train twice a day, and get by on student handouts from the government, and the odd work shift here and there. Now having graduated, and being in a transition year between undergrad and postgrad studies, I have just begun to find out what this much talked ‘real world’ is all about.

Working in a busy café in Leederville has opened my eyes to the work needed to stay afloat economically. Gone are the 730am wake ups, and out for an easy half hour jog. These have been replaced with 5:45am alarms, and a rush into Sayers to get the doors open by 7am. Also, gone is the comfort of the lecture hall chairs – this has been replaced by standing on my feet for 8 hours a day, pushing out 300-400 coffees. Whilst this may not be the ideal type of work for a serious athlete, it is lucky that I love my job, and am enjoying every minute I spend there – it certainly beat stacking shelves in a supermarket.

In light of all this, I have learnt that I need to make some changes in my day to day life Afternoon naps are now a lot more regular, even if only for 30-40 minutes after work. Getting to bed early is also a must, and this has been the hardest thing to adjust to, just so I can get in my 7ish hours of quality sleep.

Not only this though, but I have had to approach my running in a different light. It was drawn to my attention that my easy runs are too hard, my long runs are too quick, and my workouts aren’t as quality as they need to be. I guess, coming form a small place like Perth, where everyone knows everyone, there is competition in every run – someone wants to be the boss. IF we are to get anywhere as runners, we need to learn to recover, and run each run as it is intended.

Training wise, the last week has been fantastic. I’ve been feeling great, but not pushing too hard. The Sunday run at Helena was the most talent laden run I’ve been on in WA, period. In the pack was 3 or 4 3m52sec or quicker 1500m runners, 3 sub 14m50sec 5000m runners, a couple of 1m52sec 800m runners, a world number 2 ranked duathlete, and on the other side of the pipeline, a 2m13 marathoner, who was a member of the 1997 world championships team. The only person missing from the group was the elusive Chris deBoer – I’m sure we’ll hear more from him soon though.

Tuesday’s workout was bush miles. After a full day of work, it was never going to be easy to nut out a good session, and a nap was the best thing that had happened to me that afternoon. Heading out for the warm up my legs felt like bricks. However, with deBoer running half of the mile reps, I managed to make my way around a lap in 5m00.9sec – which Boydy tells me is a first for that loop. Must mean I’m doing something right!

A Blog? What the...?

In light of the overwhelming response to the opening of The Running Centre, in West Perth, it is with great pleasure that I have been asked to write for the fine young men and women that represent the business. As much as all you runners, joggers, fitness junkies, 'try'athletes (just kidding guys, please don't hurt me!) and the like enjoy reading about running, it has come to my attention in the last three or so months, that there are in fact, more things that go on in a day than running. Shock horror, I know.

So this blog is intended to not bore you to tears with every easy run I write about, but to share some of the experiences that I have in my day to day task of working, running, criticizing food and beverages across the city of Perth (at times), spending $65 a week on massages (yes, they do hurt) and living my double life as a photographer. Hopefully more than 4 people read this blog (which accounts for all the staff members at The Running Centre ), and you too can be amused by the things that a 23 year old (almost) kid gets up to.

So where to start?

I guess the best place to start is with yesterday. Yesterday marked the first time that I felt like I belonged in a 1500m race. For those who don't know me, I prefer to stay away from anything shorter than 5km, my midget like legs don't travel too fast over anything less. However, up against the power of in form athletes such as Marc See (3:48) and Sam McIntee (3:50), I came away from the race with a credible 3:51.4 (as clocked by my coach, the infamous Wombat Warrior - more to come on him at a later date)

So where did this 3:51 come from, after wallowing around with times 4 seconds slower for the past two seasons? I think part of the reason has to do with this.

Never before has WA athletics had such a great canvas for the athletes to paint on. From the local talents of Ben Offereins (400m) , Felipe de Castro Cruz (400mH), Marc See (1500m) and Ethan Heywood (5000m/XC) to the new locals such as Patrick Johnson (100m), runners are producing PB's at an alarming rate. This track is possibly the new swimsuit that WA athletes had been waiting for. The 1500m race was magic, 7.40pm, under lights, not much wind. I can only imagine how many complaining eastern staters will come away from the National Athletics Championships (April 16-18) happy.

The aftermath of a great race? A hard session the next morning! I started it off with some toast and a coffee from the great people in at Elixir Coffee Specialists at Nedlands - if you are ever near Chelsea Village, pop in and talk to the Sports Mad Justin, the walking canvas Jonny or the rose amongst two thorns, Gemma, and enjoy what I think is the best coffee in Perth. After all, this is my blog, and I would know!

The session was 6x800m reps up the Vistas in Kings Park. Sure. With 30km/h winds, and my body finally catching up with me, 10 x 300's were run instead, with a 20min warm up and warm down. The legs are still a bit shot, but come tomorrow, all will be fine. Hopefully moreso on April 16!