This was the 15th time HBF have put on  their ‘run for a reason‘ event and the first time I have entered the half marathon.  Not sure how I missed it so many times as back in the day I would have loved to run this course, looking back it must have clashed with some other event ? Entering now , my first half since 2020, I was in no shape for anything but a sub 90 minute attempt. With my 10k result the previous week , 39:55, according to race predictors I was in with a chance.  The weather was atrocious for the start with a squall coming through just as we counted down to the start, it made the start testing as my Saucony Endorphine Elites are incredible racing shows but have no grip and I felt like I Bambi charging down the slope with twenty thousand runners behind me. On the bright side the first kilometre was quick with gravity as my co-pilot.

Unfortunately once I got going I realised pretty quickly I was on heavy legs far too early in the event to have much chance of a sub 90 minute finish.  It was a similar feeling to running the Fremantle 10k three weeks prior where the legs just felt heavy and I struggled to keep the pace needed for my goal finishing time.

I held the pace I needed for the first eight kilometres but was working far too hard to hold on for the full twenty one. The ninety minute bus ran over the top of me around this time and I watched it disappear ahead of me as we ran onto the freeway and through the tunnel. At eleven kilometres in I had my second Gu (I had one before the start) and this helped me get back onto race pace and even start to drop the gap between me and the sub ninety bus. I even started to believe I was in for a chance of catching the bus.  I always seem to find a second wind around the sixteen kilometre mark but not enough this time it seems. My final final five kilometres were on race pace and in the end that minute I lost in the middle of the event cost me a sub ninety minute finish.

So was I disappointed ?  A little I suppose, but to get so close when I was realised I was  finished so early in the event was a big positive.  A fast finish also gave me some confidence that I can gleam a few minutes later in the year probably at the Bibra Lake half which is a fast course.  That’s three races in four weeks and I now have a four week break before a hundred miler, Cape to Cape Ultra, at the end of June. ( https://www.cape2capeultra.com.au/ )

With all three races I have either just got my goal (Joondalup 10k) or just missed it (Fremantle 10k and the HBF Half) which is a positive albeit the goal has been way slower than previous times but this is where I am. This year alone I am well over a thousand  less training kilometres than at the same time last year, you can’t hide from not enough  training, running is a honest sport.  If I’d ran those missing thousand plus training kilometres the racing  results would have been a lot quicker. I’ve have been distracted by Pilates and my two new dogs but distraction is not an excuse for missing motivation and that’s the real problem here.  At fifty eight  I’ve been training now consistently for nearly twenty five years, my first marathon was Perth in 2002 as well as a half ironman the same year, now with forty eight marathons and fifty seven ultra marathons completed hitting the same training kilometres is proving difficult. Getting up at 5am for the pre-work 10k , which was the norm back in the day, ain’t going to happen now and double days are a thing of the past. With the decrease in training comes the increase in race times, add in aging and things can go south very quickly.  (I google the ‘go south‘ meaning.. Deteriorate or decline, as in The stock market is headed south again . This expression is generally thought to allude to compasses and two-dimensional maps where north is up and south is down. However, among some Native Americans, the term was a euphemism for dying, and possibly this sense led to the present usage. )

Moving forward I know what I need to do and will target the Perth marathon in October and the 6 inch ultra in December as my two ‘A’ races for the year. Of course I still have a couple of 100 milers to play about on and three 10k’s, one 5k and a 7.5k to race so I can try and win my age group for the WAMC. Entering races is as easy as it’s always been, it’s just the racing them that seems to have got harder. Go figure?

Maybe I should have followed a half marathon training plan , like this one from Hal Higdon?   https://www.halhigdon.com/training-programs/half-marathon-training/advanced-half-marathon/

HALF MARATHON ADVANCED IS FOR VERY EXPERIENCED RUNNERS: individuals who compete regularly in 5K, 10K, half-marathon and even marathon races and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork. If that sounds like too much training, and this is your first half marathon, you might be more comfortable training using either one of the novice programs or the intermediate programs.

The runs on Mondays, Wednesdays and sometimes Fridays or Saturdays are designed to be done at a comfortable pace. Don’t worry about how fast you run these workouts. Run easy! If you’re training with a friend, the two of you should be able to hold a conversation. If you can’t do that, you’re running too fast. (For those wearing heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate.)

Stretch & Strength: Mondays and Wednesdays are also days on which I advise you to spend extra time stretching–and do some strength training too. These are actually “easy” days, so don’t overdo it. It’s wise to stretch every day, particularly after you finish your run, but spend more time stretching on Mondays and Wednesdays. And don’t forget to stretch while warming up for your hard runs. I can’t emphasize this strongly enough: Advanced runners need to spend more time stretching than novice or intermediate runners! That’s because you probably run faster and train harder, which can stiffen the body. And don’t forget at least some strength training, which could consist of push-ups, pull-ups, use of free weights or working out with various machines at a health club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron.

The training schedule dictates workouts at distances, from 3 miles to two hours, the latter which (depending on your ability) may actually take you further than your half marathon race distance. Don’t worry about running precise distances, but you should come close. Pick a course through the neighborhood, or in some scenic area where you think you might enjoy running. Then measure the course by your GPS watch. As an advanced runner, you probably already know the distances of many of your courses. When the prescribed workout (as on Sundays) is in hours rather than miles, forget distance entirely.

Rest: Rest is as important a part of your training as the runs. You will be able to run the long runs on the weekend better–and limit your risk of injury–if you program some easy training before and after. Be realistic about your fatigue level–particularly in the closing weeks of the program–and don’t be afraid to take a day off.

Some hill training will help strengthen your quads and build speed. Look for a hill between 200 and 400 meters long. Jog or walk an equal distance between each repeat. I prescribed only three hill sessions, all in the first half of the program, but if you want to do more hill training, be my guest. You can substitute hill repeats for any of the interval workouts, or even in place of a Tempo Run or two if you want.

Speedwork: If you want to race at a fast pace, you need to train at a fast pace several days a week. The training schedule begins with 400-meter repeats, but also includes 800- and 1600-meter repeats in later weeks. Walk or jog between each repeat. You can do the 400 and 800 repeats on a track, although you may want to do the 1600 (mile) repeats on the road. For more information on speed training, see my book, Run Fast.

Warming up is important, not only before the race itself, but before your speed workouts above and pace workouts below. Most novice runners do not warm up, except in the race itself. This is okay, because they’re more interested in finishing rather than finishing fast. You have a different goal, otherwise you wouldn’t be using the Advanced program, so warm up before you run fast. My usual warm-up is to jog a mile or two, sit down and stretch for 5-10 minutes, then run some easy strides (100 meters at near race pace). And I usually cool down afterwards by doing half the warm-up distance.

Tempo Runs: This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 40 to 60 minutes would begin with 10-20 minutes easy running, then accelerate gradually for 20-30 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the “Thinking Runner’s Workout.” A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.

A lot of runners look at my training schedules and ask, “What do you mean by ‘pace?’” I mean “race pace,” the pace at which you expect to run the half marathon. Some workouts are designed as pace runs to get you used to running the pace you will run in the race. In Week 10, for example, I ask you to do “5 m pace.” Hopefully that is self-explanatory. You might want to do a short warm-up before starting each of these pace runs.

Long Runs: As an experienced runner, you probably already do a long run of around 60-90 minutes on the weekends anyway. The schedule suggests a slight increase in time as you get closer to race date: from 90 minutes to 1:45 to two hours. Don’t get hung up on running these workouts too fast; forget also about how many miles you cover. And, yes, you may actually find yourself running further than 13.1 miles when you run two hours. Run at a comfortable, conversational pace, except on those days where a 3/1 run is prescribed. A 3/1 run is one in which you run the first three-fourths of the distance at a comfortable pace, then accelerate to near race pace over the last one quarter of the workout. (You should finish refreshed, not fatigued.) The schedule below suggests doing your long runs on Sundays, and while you can do them Saturdays or any other convenient day, you will generally find it easier to run the long runs the day after the pace runs instead of vice versa.

Normally I don’t prescribe cross-training for advanced runners. That’s because you’re usually more focused on pure running than novice or intermediate runners. But if you find that cross-training helps you prevent injuries, or if you enjoy it, feel free to substitute cross-training on one or more of the easy days. Notice I used the word substitute. Usually it’s not a good idea to add cross-training, particularly hard cross-training, to an existing workout under the mistaken belief that it will make you stronger. It may actually cause you to overtrain, which can have a negative effect on performance, because you never get a chance to rest. What form of cross-training works best? It could be swimming, cycling, walking, cross-country skiing, snowshoeing, or even some combination that could include strength training.

Juggling: Don’t be afraid to juggle the workouts from day to day and week to week. If you have an important business meeting on Thursday, do that workout on Wednesday instead. If your family is going to be on vacation one week when you will have more or less time to train, adjust the schedule accordingly. If this means running hard on successive days, so be it. Program in an extra day of rest to compensate. Be consistent with your training, and the overall details won’t matter.

Most experienced runners enjoy racing, so I’ve included three races during the training period: one every third week, building from 5-K to 10-K to 15-K. There is nothing magic about those particular distances, and there is no necessity to race. Plug in whatever races look interesting from your local area wherever they fit in your schedule. (See “Juggling,” above.) You can use races to test your fitness and predict your finishing time in the half marathon and what pace to run that race.

Here is your half marathon training program. It is only a guide. Feel free to make minor modifications to suit your own particular schedule. Feel free to make minor modifications to suit your work and family schedule. Also, consider signing up for the interactive version of this program available from TrainingPeaks for more detailed information on what to run each day and tips for your training.

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Big shout out to fisiocrem , this product is just incredible for tired and aching legs. I use it daily and have noticed a vast improvement in recovery.

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

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