Marathon Training & Performance: Sub 3h Dataset

With Herdy’s backyard ultra 2025 kicking off in a few days I thought it would be a good time to post on how mental is ultra running compared to shorter distance running.  Of course I understand all running is a mix of mental toughness and physical conditioning. No one has ever said ‘I ran a marathon with no training and it was easy’ unfortunately.  You need the right mix of cardio fitness , through training, and mental toughness to put yourself in the ‘pain box’ and push your limits.

A fit runner with a weak mental approach will probably perform worse than someone with less cardio fitness but mentally stronger.  I recall a conversation with Steve Moneghetti  who maintained the difference between a professional runner and a ‘normal‘ runner was the ability of the professional to put themselves in the pain box deeper, i.e. they could take more pain than the average runner.  Of course natural ability and training play a part but to take it to the next level you need to be mentally stronger and be able to take more suffering, simple really.  This then explains why drugs can play a part in running with masking drugs dulling the pain, giving the runner a big advantage, they can basically stay in the red zone longer.

So to the point of the post. How much more important is mental toughness in ultra running. ? I would say ultra running is far more mental than physical albeit you need to have a bare minimum of cardio fitness, I’m not saying mental toughness is all you need of course but it is more important the longer the event.  I always equate ultra running to driving a car in second or third gear , where as a marathon or shorter would have you in the top gear and heading towards the red zone, i.e. high revs. The fitter you are the longer you can maintain this high gear,   whereas for an ultra you can maintain the lower gears longer with less fitness.

As the great David Goggin’s teaches when you are totally spend , or think you are, you are only at 40%, there is 60% left in the tank which the mind does not allow the body to use, it is protecting you.  If you can tap into that 60% imagine the outcome.   ( https://davidgoggins.com/ ) I would highly recommend spending time on his website, getting hard.  In every ultra I have ran I have had good times , highs , mixed with bad times, lows, throughout the event. With experience I recognise when this happens and just keep on keeping on,  knowing there is a good chance the low will eventually move to a high, it’s just a matter of time.  You are also affected by nutrition, hydration and if either are not on point you will start to suffer, I always go back to the saying that ‘a Porsche with no fuel does not move forward’, fuel is so important and becomes more and more important as the ultra event moves on.  The time of day will also play with you mind. I call the time between midnight and 4am the witching hours, this is when you are at your weakest and I see so many DNF’s around this time.  If you can get to sunrise the whole world changes, you are no longer cocooned in your small circle of light Infront of you, very few people DNF at sunrise.  Again this is purely mental , your mind convincing you to stop, turning up fatigue to 11 and giving you so many reasons to finish.

I have attached my Strava output from the True Blue Ultra 2025 , a 100km ultra that starts at midnight. As you can see from the image below I started well enough and then gradually started a death slide though the early hours , the witching hours, and then when the sun rose I was reinvigorated.  (Read the post here https://www.runbkrun.com/2025/01/20/true-blue-ultra-2025/ )  I remember at one point just thinking to myself “get to sunrise and then see how you feel, do not pull the pin in the witching hours, this is a low and it will pass, just keep moving forward. ”  The sun came up and I was a new runner,  running a good negative split and finishing strong.

Experience gives you the knowledge to see and understand the highs and lows of ultra running but it doesn’t make it any easier.  In fact I would say the difference between a high and low increases as you age, unfortunately.  Each time it takes a little bit more to pull yourself out of a low and over time eventually the amount of effort (pain cave time) will just become too much and you will stop. I have found this to be true in the last few years, albeit I’m still finishing but it does get harder and mentally I’m digging deeper and deeper but that’s the point I suppose. Eventually I will get to a point where maybe I do decide to give in but I’m hoping I’ve got a few years left in me. On the bright side I’m always way ahead of the sweeper and currently do not chase cut offs, still chasing the leaders at the moment.

Funnily enough Shaun Kaesler, he off Ultra Series fame, ( https://www.ultraseries.com.au/ ) posted this week that there was less than a dozen entries for the Feral Pig 100 miler in November this year , ( https://feralpigultra.com.au/ ) of course I had to enter even after swearing blind I wouldn’t.. ( see this post on the subject https://www.runbkrun.com/2024/11/06/feral-pig-100-miler-surely-my-last-time-surely/  )  I have ran this event four times, finishing three times but only really running well on one occasion.  The Feral Pig tests you like no other event and mentally I have come so close to pulling the pin,  in the last three years, on so many occasions.  I remember last year starting the ‘death loop‘ ( a thirty eight kilometre loop at the end of the event, and the hardest part of the course) totally goosed with nothing left in the tank knowing this loop would take probably six to seven hours, of which I’d enjoy very little.  It would have been easy to just stop as the loop is after the start finish village, you can stop at 130km into the event, or run past the start finish, and your car that could take you home,  into the death loop. It really plays with your mind, trust me.  The last three years I have mentally been strong enough to power through the test but it is harder year on year. Luckily I always have good mates to share the pain with and suffering together is actually easier than alone, a big difference actually. Company really can make the unbearable bearable. especially with the usual suspects pictured below.

This article from from Uphill Athlete Alexa Hasman is brilliant.. ( https://uphillathlete.com/trail-running/ultra-mindset-lessons-ultrarunners/ ) Enjoy. 

The sun barely starts to set as I climb up a muddy and well-worn trail in the coastal mountains of Oregon. I am 40 miles into my 100-mile race and have a long night ahead of me. I check in on myself: “Feeling good, Alexa. Keep grinding. You know these trails better than anyone.”

The moment I finish this thought, I feel a sudden, sharp pain in my right knee. I stumble to the ground in pain. Trying to stand, I realize in horror that I can barely weight that leg. I was 5 miles out from the next aid station, where my crew is waiting to assist me. I sit on the wet branches and bushes lining the trail and take a deep breath. Breath. Plan. Act. This is where I am, and nothing can change the circumstances. Instead, I have to figure out how to deal with the situation. Remaining calm, I try to stand up but immediately fall. I realize in frustration that I have no choice but to complete the next five miles on a leg that can’t function properly and that my race is over. Tears stream down my face with the knowledge of all the hours of training I put into this, and all my goals are being crushed by small ligaments in my knee.

I defeat this thought by reminding myself of my strength and perseverance. Heck, I trained for 100s of hours on these trails through snow, sleet, and rushing rivers. I can absolutely make it the next 5 miles. It may be slow and painful, but I must do it. Taking a deep breath, I pull myself up and start to limp my way down the trail slowly. I take deep breaths along the way and remember that today was another beautiful day in the woods. This wasn’t going to be my last race.

Ultrarunners receive odd looks when they discuss the 50, 100, or even more miles they run – on purpose. Typical responses include “Like….all at once?” or “Why would you do that? That sounds awful,” or the all-time favorite, “I don’t even like driving that far!”. It begs a good question, why would someone desire to run such painfully long distances? Fortunately, scientists are also curious about it, and studies show that ultrarunners are a little psychologically different from other types of athletes. We can take plenty of lessons from ultrarunners and apply their ultrarunning mindset to our daily life. So, let’s journey through an ultrarunner’s way of dealing with demanding situations through Alexa’s anecdotes and range of experiences as an elite ultrarunning athlete.

Ultrarunners endure extreme athletic fatigue, boredom, gastrointestinal distress, pain, and injury. They run through the day, through the night, through snow, wind, rain, fog, and extreme temperatures and altitudes. What type of brain chemistry allows them to reach these athletic extremes and enjoy it enough to keep doing it?

“Tears stream down my face with the knowledge of all the hours of training I put into this, and all my goals are being crushed by small ligaments in my knee.”

Alexa Hasman

KEY PSYCHOLOGICAL TRAITS OF ULTRARUNNERS

“Every time I sign up for an ultra, I look forward to the struggle. I love the intense feeling of working through tough physical moments. I love being in the woods, alone, and figuring out how to continue when I don’t want to. When I speak to my ultrarunning friends, they often describe that same desire. That need for the struggle and challenge. That is what drives us.”

Alexa Hasman

Scientific studies comparing non-athletes to ultrarunners show some interesting findings. Ultrarunners are more resilient and adaptive and have a lower response rate to negative stimuli (1). They are also lower in affiliative extroversion (not as socially warm and friendly). This may be an essential factor in the long, lonely miles running through the forest alone, but it seems at odds with the close-knit ultrarunning community.

What we can take away from this is that ultrarunning is like a social club for people who don’t enjoy being all that social. A community where people can talk and connect about the lonely sport they love while eating soggy potato chips out of a bowl in the woods. This is our way of connecting when conventional forms of social interaction may be out of our comfort zone.

“Every time I sign up for an ultra, I look forward to the struggle. I love the intense feeling of working through tough physical moments. I love being in the woods, alone, and figuring out how to continue when I don’t want to. When I speak to my ultrarunning friends, they often describe that same desire. That need for the struggle and challenge. That is what drives us.”

One study finds that ultra-endurance athletes score higher than an average person on openness to risk and experience-seeking (2). One glance into the inner world of the ultrarunning athlete and these traits track pretty well. The study proves that participants in an ultra-event tend to choose activities with danger and risk.

Surprisingly, the same study also shows ultra-athletes score lower than the average person on disinhibition. They tend to avoid drugs, alcohol, and other agents they perceive may negatively impact their performance.

“I start to place the delicious-looking aid station pancake in my mouth. It’s 5 am, and the sun is starting to rise. I should be crossing the finish line in an hour or so. Instead, I am 20 miles out and about to start puking uncontrollably. This is not the day I wish for. I have to pull off the trail to rest. I am not feeling good, and I am moving slowly. As I start biting down on the pancake, I vomit all over the high desert trail of Oregon. I question myself about continuing in these circumstances. I would finish much later, if at all than I planned for. I can’t keep food in, and I saw safari animals and ghosts on every tree. But then again, I am here and 80 miles in. Why stop now? Why not see if I can finish and conquer this race despite the grueling circumstances.”

Ultrarunners score low on the boredom susceptibility scale (3). This makes sense, considering hours spent running alone in the forest takes a certain amount of ability to self-entertain. Still, another fascinating study in the Journal of Pain tests the pain tolerance of ultra-endurance athletes. It found that ultrarunners score 40% lower on the Pain Anxiety Symptom Scale than the average population. The author hypothesizes that ultrarunners using pain interventions and avoidance techniques means that they are better equipped to deal with pain due to how they handle it mentally, not that they physically have a higher pain tolerance (4).

Working with these characteristics, we can hone our skills to improve our craft. This means spending time honing our pain tolerance skills with breathing techniques and reminding ourselves that we are ok (in situations where the pain isn’t harmful or dangerous). Understanding these traits also helps us recognize why we, as ultrarunners, might be different and why our hobbies seem odd to the average person.

NON-ULTRARUNNERS’ PERSPECTIVE

It’s worth asking how ultrarunners compare to non-athletes and fellow athletes of other sports. Here, we see vital differences as well. When comparing them to short-distance runners, ultrarunners are more neurotic, the study assesses. However, they also experience more flow in their running due to the time spent running in nature (5).

“Most often, when speaking to anyone that doesn’t run ultras, they reply with, “That sounds terrible. I would never do that. Why do you want to run that far?” My thoughts are, “Why wouldn’t you?” Why wouldn’t you want to work towards a goal that seems maddeningly impossible? A goal that scares you and makes people’s jaws drop. Why wouldn’t you want to explore the depths of your abilities and see the incredible beauty of our planet in such a vulnerable and unique way.”

Many studies find that ultra-endurance athletes have more drive to explore their mental and physical limits than athletes in other sports (6). They also have more persistence, drive, and motivation (7). The most significant factor is the difference in motivation levels between endurance athletes and ultra-endurance athletes, highlighting that the latter scores higher on this trait.

This helps us understand why we look for the next hard event and how and why we can push ourselves out of our comfort zone. We can also conceptualize our ability to persist and continue when most would not. Finally, we can see that our motivation is what inevitably drives us, so it is important to examine and contemplate what our motivations are.

ULTRARUNNERS’ SOURCE OF MOTIVATION

“I always tell my athletes that many of their training runs aren’t going to be rainbows and butterflies. They are hard, relentless, and unforgiving. You will question why you are doing this and consider giving up. That’s when you remind yourself WHY you are doing what you are doing. How will it feel when you cross the finish line, get to the top of that big climb, and taste that pancake at the aid station at mile 80? How will the hugs feel at the end of the race? How will the world feel? Will you feel different? Yes, you will! And you will earn that feeling through these relentless and unglamorous training miles,” explains coach Alexa.

The science of motivation is intriguing. When it comes to ultrarunners, studies show achieving personal goals motivates them (8). Motivation for these goals is intrinsic rather than impressing other people with their athletic feats. They try to show themselves that they can do it. This significantly differs from other endurance sports participants, such as marathoners, whose motivation is driven by health and self-esteem. A study that directly compares what motivates ultrarunners versus full and half marathoners shows that health and weight are of lesser concern to ultrarunners, but life meaning and affiliation propel them (9). Shockingly, 74.1% of ultrarunners reported that they would not stop running ultras if they found out it was bad for their health (10). They rationalize this by saying that running fulfills their sense of achievement and psychological needs.

Ultrarunners often look for their next goal race or more challenging terrain. It is what keeps them going. It is not about proving to others (although it makes for a good story over a coffee). Having a clear goal and realistic expectations of yourself helps in your preparations. Ultrarunners are aware that it will be difficult, but it will also change them as a person and their outlook toward situation handling.

74.1% of ultrarunners reported that they would not stop running ultras if they found out it was bad for their health.

GRIT – A KEY INGREDIENT IN AN ULTRARUNNER’S RECIPE

The topic of mental toughness is unavoidable when discussing ultrarunning. Undoubtedly, ultrarunning demands extreme mental toughness, but what is that? And do ultrarunners have more of it?

“At 6 am on a dusty trail in Arizona, I watch the racers pull away. Slowly they disappear into the distance, and as I look around, I find myself all alone. It is my first 100-mile race, and I suddenly question everything. Why am I so far behind? Am I THAT bad? How is this possible? My mind races as I figure out what I am doing wrong. I look down at my watch and realize I am moving just fine. I discern that I need to get my mind under control. I take a deep breath and remember to run my race. I should not worry about anyone else. I have no control over any runners, so why worry about them? All I can do is remain calm, breathe, and focus on myself and how I feel. Eventually, those runners would come back to me. By mile 60, I move up to the first place female and 8th overall. By working on my race and mentality, I overcome the demons of self-doubt and fear. I would not be in the place I am, at mile 60, if I worry about other racers. It leads to me burning out and likely a DNF.”

In one study, researchers glean from ultrarunners’ interviews that “mental toughness in ultramarathon running is the ability to persist and utilize mental skills to overcome the perception of physical, psychological, emotional, and environmental obstacles in the relentless pursuit of a goal (11).” The study further determines that mental toughness helps athletes overcome physical and psychological distress, allowing them to maintain emotional control and stay positive in adverse situations.

IDEAS FOR DEVELOPING GRIT AND MENTAL TOUGHNESS

1. Work through the tough spots in training. There will always be a training day that is more difficult than others. Instead of throwing in the towel, sit with that discomfort and continue past it.
2. Assess what is hard now and take a second to breathe to ask yourself how you can overcome this situation.
3.  Consciously observe your feelings. Change negative thoughts into positive ones. Instead of saying, “I can’t do this,” take a moment and rephrase it. “This is hard, and I am struggling. I am going to walk for a bit and see if I feel better. I know that usually, I feel better doing this”. Remember not to show weakness to your mind.
4. Remind yourself of your training and when you last completed something hard or something you didn’t think you could accomplish. It’s motivating and instills confidence in you.

It also just so happens that the number one predictor of success in life is grit. Watch this incredible TED talk from Angela Duckworth – Grit: The power of passion and perseverance.

“As we taper, we start to doubt ourselves. Did I run enough? Did I climb enough? Do I even know how to use my poles? Wait, am I sure I like Tailwind? Your palms get sweaty as you look at the elevation map of your race, remembering that you have a lot of verticals across many miles. Is it even possible? Fear and self-doubt are normal and will be beneficial as you line up on race day. Without that emotional response, we wouldn’t have the drive and purpose behind our actions.”

LESSONS TO LEARN FROM ULTRARUNNERS

“Ultrarunning teaches us a lot. It teaches us patience, grit, determination, and how to handle situations when they don’t go as planned. We can apply these lessons to life. Everyday life doesn’t go as per plan; how we choose to handle it matters. What we do on the trail influences how we deal with stuff in the real world, with patience, grit, determination, and adaptability.”

Ultrarunners are persistent, committed, and motivated, which helps them keep running even after the point of zombie hallucinations and conversations with trees. The sense of achievement of something rare and incredible pushes them, and running a distance, most people don’t even like to drive. All these characteristics make incredible, determined, and massively impressive athletes that are psychologically just a little different than the average person, but in all the best ways.

SUMMARY

One can take many of the lessons of ultrarunning and apply them to pressing situations in their life. Every problem can be dealt with when broken into smaller pieces, and emotional stability provides a clear vision, etc. It teaches us patience, grit, determination, and how to handle situations when they don’t go as planned. Breath-Plan-Act is always a good plan. We can apply these and many other lessons to life. Everyday life doesn’t go as planned; how we choose to handle it matters, and what we do on the trail influences how we deal with stuff in the real world – with patience, grit, determination, and adaptability.

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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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For all runners new to a BYU the concept is simple. It’s a 6.7km loop (which means at 24 hours you get 100 miles, 48 hours 200 miles etc.) which you have to complete on the hour every hour, until there is only one runner left. He , or she, then does one more lap to take out the event. I’ve been assist to Phil Gore twice (the assist is the second to last finisher) and even won the Adelaide No time to die BYU in 2022, as well as numerous top 10 finishes but no lap 48.

The concept suits me as it’s not about outright speed , it’s more endurance turned up to 11 ( you watch Spinal Tap right?)  . Mental strength is more important in a BYU compared to running cardio fitness , the normal limiting factor when racing.  To complete a lap you could run/walk at an average of just over 8min/k , which equates to a lot of   walking.  Thus lap pacing strategies can make a massive difference, get it right,  with the right amount of nutrition and hydration, add in a ‘can of hard’ and ‘some suck it up pills’ (Thanks David Goggin’s) and you can go on forever… maybe.

My post on 2021 is attached here, worth a read, you get the picture..  https://www.runbkrun.com/2021/04/04/herdys-backyard-ultra-probably-the-run-of-my-life-so-far/

2022, COVID hit me hard during the event, not pretty https://www.runbkrun.com/2022/03/27/herdys-frontyard-ultra-2022/ albeit still managed to sneak into the thirties before timing out, exhausted.  Tested positive the next day funnily enough.

2023, 28 laps. https://www.runbkrun.com/2023/03/23/herdys-frontyard-ultra-2023/ and finally last year , 24 laps and out. https://www.runbkrun.com/2024/03/31/herdys-frontyard-ultra-2024/

So how do I reverse this downward spiral ? I feel I need to adjust my mental preparation and lap pacing . I know I can run 48 laps but how bad do I want to run 48 laps , that is the question ? The last few years I’ve convinced myself that I don’t really need to run 48 laps and have given myself various ‘out’s’ which I have grabbed with both hands. This year will be different. Also I have learnt during the last few BYU events that slow and steady can take you a lot further in a backyard ultra. Finishing in over fifty minutes can get you many more laps , compared to finishing in the forty minute’s and eventually breaking down physically. A BYU is the one event when finishing last,  but making the start line continually , can keep you in the event for many hours.   I know Harvey Lewis has used this tactic to run over 100 laps, just coming in with a few minutes to spare, sitting down in the corral and grabbing his nutrition and hydration to take out onto the lap.  I tried this in my last backyard ultra and managed another eight hours where as previously I would have timed out by trying to maintain forty minutes laps.

To aid in my quest I’ve enlisted my good mate Simon Bennet who I’ve persuaded to join me. We then race Delirious West 200 miler together a few weeks post Herdy’s. We are two peas in a pod and both are very excited about Herdy’s and Delirious, we both just ‘get it’.  The image below is from the True Blue 100k Ultra in January where we both managed top five finishes. Si went deep last year and finished one lap after me on 25 laps for a top ten finish. He is confident he can go deeper, a lot deeper, we are both ready.

With a starting field of over 500 runners, which I’m sure is another World Record,  I’m sure we’ll have company which is important late in the event as this race is all about helping your fellow competitor go further to keep the event alive. It’s a whole different approach to racing , a ‘more the merrier ‘ approach to ultra running, and remember the runner who finished last wins, simple.

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/

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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Unfortunately my new found obsession, reformer Pilates,  has consequences in the form of weight gain as I have also started to enjoy throwing weights around. ( I think that’s a weight lifters term?) Since I joined the gym a few months ago I’ve put on three kilos of muscle , which Mr’s Matthews is very happy about  but I’m beginning to feel the extra mass may be affecting my training. The last few Sunday long runs I’ve noticed my average pace has slowed and my effort seems to have increased.  I’ve justified this by concentrating on my next two events, Herdy’s Backyard ultra in two weeks and Delirious West 200 miler three weeks after that. For both of these events the extra ‘ padding’ won’t be an issue as both events are more mentally challenging , compared to a physical challenge of say a half marathon or marathon.  The only issue is I’m enjoying having a few more kilos of muscle, a look I haven’t seen for many decades  but can I do both and still run a sub three hour marathon later in the year. ?

As well as my Thursday Yelo run where I tend to move through the gears and my Sunday long run with the BTRC crew I have lately been trying to add a Saturday tempo or threshold run, with that elusive sub 3 number 33 in mind later in the year (?)   This Saturday it was meant to be a 10k in less than forty minutes but I was feeling flat from the start so moved the goal posts to five times two kilometres at quicker than four minutes a kilometre, with a minutes standing recovery between each set.  Even this proved too much and I eventually gave up on the third set after stopping a couple of times in the last kilometre.  As you can see from the Strava output below I ended up with a 3:54min/k average for the session.

The reason this resonated with me was because a few days ago I managed an achievement in Strava which pointed me back to a run I did in September, 2013 with my good friend Steve ‘twinkle toes’ McKean.   Steve and I battled it out at the Bunbury marathon that year , my only marathon win, I came in a few minutes ahead of Steve.  It was another Sunday long run but in 2013 I was in the form of my life . I ran my marathon PB that year, a 2:41:14 at the Perth City to Surf marathon, a hilly course.  I remember this particular Sunday morning, it was just me and Steve and we both just went for it over the course of the run, we were both in the form of our lives . Jon commented that is we had ran another 10k at four minutes average pace we would have ran a sub 2hour 45 minute marathon, and at the time we could have easily done that.  So how did my long run average pace  in 2013 become a tempo pace in 2025?

So what happened in the twelve years between these runs ? A few bad injuries including a 5cm calf tear in 2017 and a bad case of plantar fasciitis  in 2018 robbed me of my PB pace. In 2019 I came down with a couple of bad doses of man-flu (life threatening !) and then COVID hit.  I kept my top end speed through all of this (albeit no more PB’s of course)  and managed a 1:20:14 half in 2020 but that was it for the shorter distances and from 2021 onwards I concentrated on ultra trail marathons and gave away road racing completely.  Did I move to the dark side (ultra running) too early ? I don’t think so , I had accomplished most of my road running goals and could see I was slowing down. I maybe could have held on for a few more years but post COVID I was after new challenges and trails and ultra marathons gave me that fire in my belly that I was missing running road races. I also loved the Ultra Series WA community set up by Shaun Kaesler and his band of reprobates ( https://www.ultraseries.com.au/ ) but the most important event was the Delirious West 200 miler.  ( https://www.deliriouswest200miler.com.au/ ). This was the main reason for the move to trails and the world of ultra marathons, 200 miles of running heaven with like minded people, running for days not hours and minutes.

So back to the title of this post, ‘Running with faster runners makes you run faster’, running with the Sunday BTRC has reignited my love for running on the road and running fast on the road. Most of the runners on Sunday are chasing far quicker times than I can run these days buts that’s the point , I’m the slower runner of the group,  trying to keep them in my sights. This has made me a faster runner and also made me think about chasing times I thought beyond me.  Hell, I haven’t been on the trials in the Perth hills since I finished the Feral Pig 100 miler in November last year, distracted by my Sunday long runs on the coast. I’ve justified this with Herdy’s backyard ultra,  my next event, being a more mental challenge than physical, so no need for long runs in the hills.  By adding strength training to my running arsenal can I go further in an ultra?

Either way the most important thing is I’m really enjoying my running and I hope I can keep my road running and trail running in parallel, taking on events in both camps and chasing down goals,  be that a sub three marathon or a sub sixty eight hour Delirious West finish. I look forward to running sub four minute kilometres with the BTRC crew as much as running ten to twelve minute kilometres up rock faces in the Perth hills with the Ultra Series runners.   I am a runner for all seasons it seems.

With Delirious West 200 miler coming up in April I will need to hot foot it to the hills sooner rather than later. Time in the hills is normally spent alone, I find its better to run with your thoughts (and Shokz headphones) and at your own pace. I love company but sometimes, especially in the hills,  you don’t really need anything else but your surroundings, there is enough going on around you to make up for the lack of company.  That’s one of my main reasons for running ultras on the trails, you will get some ‘you time’, in the world we live in with social media and a mini-computer in your hand at most times (your iphone) its nice to be totally disconnected, it is cleansing.  (I say totally disconnected albeit I’ll have my trusty iphone in my back pocket with Gaia GPS application  loaded so I can’t get lost.  ( https://www.gaiagps.com/ )  For the next few weeks though it’s all aboard the BTRC Sunday long run train , coastal views and great company with good coffee and banter post run, life really is that simple sometimes.

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/

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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In the photo above you have Scotty, the cool car salesman, ( he sells McLaren’s !) who is often the voice of reason. When he talks we listen. Next to Scotty is Rob ‘make mine a half’ Collins, famous for choosing the shortest option when racing and not racing often , also picking up injuries while racing and then running through them days later.

Adam is behind me and he is an all-round nice guy and a Qantas Pilot . Normally he would be the main man giving his profession but we have a younger, faster and prettier one in the group so he is always a poor second, bless. Desperate to run sub 3 he’ll go close at Gold Coast in July, but how close ?  Behind Rob is Super Nance our very own version of Wonder Woman, Nance is just an incredible athlete and one of the nicest women you will ever meet , also she’s Welsh. Attacks every race and training block with gusto and loves running in the middle of the night , alone on trails , swatting spiders. Swims a bit too apparently.

Behind Nance is another super calm and chilled guy Andy, who ran his first sub 3 at Bibra Lake with no aplomb just went about his business and got the job done. He’s like a diesel van with pace and consistency. Jules is next and she is one of the hardest trainers I know, week in , week out getting the job done while balancing two kids and all that entails. Incredibly focused juggling so many balls in the air and dropping none. Unlucky with injuries lately but big things on the horizon. Davin is next, the cool pilot in the group. Another runner who is just starting their journey towards faster times and new PB’s. He went sub-Bartsy last year (sub 2:52?) and will go quicker this year. Incredibly talented, pretty (apparently) nice guy and a pilot.

Jon is next and he is the conspiracy theorist of the group, every group needs one. He is anti-vax and anti-believing in anything, always good for a wind up but his heart is in the right place. He’d do anything for you and has ran over 100 marathons including over sixty sub 3 marathons. He has run more than any of us and continues to run 100 mile weeks,  week in and week out, albeit he was a lot taller when I first met him in 2008 at the Bunbury marathon (which Jon and I have both won by the way)  Behind Jon is Sarah, another consistent and big mileage runner. She has a few injury worries but will overcome these and become a very accomplished trail runner or marathon runner, she is motivated and will achieve what she sets out to achieve, just at the moment not sure what that is.  Sarah paced me at the Delirious West in 2023 and we had a ball.  Sarah is also currently the only female to finish the 24 park runs in 24 hours from WA.  Now that was a fun 24 hours, charging around in 40 degree plus heat. The post is worth a read .  ( https://www.runbkrun.com/2024/01/15/running-in-a-furnace-for-a-great-cause-24-park-runs-in-24-hours/ ) Another new comer to the group next , Vici, who has fitted right in. Another voice of reason in the group , similar to Scotty, very sensible but as motivated as the rest of us to improve. Actually I think Jeffrey is just motivated to wake up each morning ?

Bartsy is next and he is one of the founding members and most stories usually involve him together with his partner in crime , Jeffrey, (the Batman and Robin of the group?) there is much laughter listening to their adventures and there are many, many adventures.  He is the school teacher of the group and attempts to keep us inline but fails abysmally most  of the time, a real Aussi icon.  Between Bartsy and Jeffrey in the picture  is another founding father of the group , Mark Lommers.  Mark has crewed for me three times for the  Delirious West , a voice of calm in the chaos of a 200 miler.  Similar to Scotty, if we need advice we turn to Mark and avoid Bartsy and Jeffrey at all costs.  Jeffrey is the older statesman of the group , we’re not sure how old he is but I’m pretty sure it’s triple figures?

Finally Aaron has recently joined the group as we needed some young, cool blood and he fits the bill perfectly. Another motivated runner with a big future and a heap of cool tattoos, street kudos by the bucket load and another genuine guy. As you can probably gather from my comments I love sending time with these guys and my Thursday morning Yelo run is the highlight of my week.

Lately I have been supplementing my Yelo run with a BTRC  (Ben Tay Running Club) Sunday morning long run.  These guys are mostly young than the Yelo crew and aiming for fast marathon times with their best days ahead of them. The pace is quicker and distance longer so it is a challenge hanging on for the most part, albeit I always try and find a fast finish to remind them I use to be a reasonable runner , once?  What the Yelo crew lose in pace they make up for banter post run so it’s a swings and roundabouts situation.  What I like about the BTRC crew is they are motivated towards the same marathon goals I was  ten years ago. Listening to their conversations I am taken back ten years and this is infectious and probably one of the reasons I’m chasing one more sub three marathon finish, the two hours forty finish I missed in my prime is now a three hour finish at 58 years old.

Back in the day it was a 14k progressive , on for young and old.  The start started quickly and progressively ramped up to suicide pace at the end.  There were epic tussles over the years involving Myself, Mark Lee, Ross Langford and Phil Mosley with guest appearances from Zac  to stir the pot. The times we use to post back then are now way outside my capabilities, not even in the same ballpark or even car park ! In December 2016 I was coming to the end of a stella year which included a 2:41 marathon and a 1:14;59 half, my PB. Throw in three WAMC victories and many PB’s , it was a great year. Unfortunately I wouldn’t repeat those times and I started the slow decline to where I am now.  The point is the coffee still tastes as good and the conversation and banter has improved with age and more historical events to call upon, and there are many.

Ok so the average pace may have slowed but the post run banter is as quick as it was in 2016 and the coffee is always good albeit the muffins may have taken a nosedive lately. Trust me the Yelo muffin was so good that it made any other muffins look so inferior I gave up on them for a while. (other muffins. , not the Yelo version!) These days it seems to have turned into a ‘cake‘ rather than a muffin which is a pity because the Yelo muffin was special, really special.

Over the years the Yelo crew has grown and we even have a smattering of ladies who help keep us in tow, most of the time. You’d need to be pretty open minded to spend time in our company.  The point is I suppose there is a lot of laughter , post run anyway , and sometimes during the run. We all know each other so well after many years together that the banter just flows and it just works.

Recently we even has some cool Yelo tops made up so if you’re in the North Beach, Perth area around 5:30am on Thursday you’ll recognise us.  So consistency and coffee are good bed fellas, just keep showing up, keep drinking coffee with good mates and you’ll enjoy the process. Will you keep improving, not guaranteed, will you have fun trying, definitely.  Growing older with good friends over good coffee and conversation, sometimes this is enough.

Next to Jon in the photo above is the blond bullet Charles. A very religious runner but we don’t hold that against him, like all of the Yelo crew he will do anything for you and another  nice guy.  This does seem to be the theme for the Yelo runners ? Charles and his brother Trevor  are very competitive and the three of us will be going hard at Delirious West 200 miler  this April putting our friendships to the test as we become competitor’s. I’m not sure Trev’s forgiven me for pipping him at the post a few years ago so this year could be a quick time by all of us, but who will run the quickest ?

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/

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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or follow me on Instagram https://www.instagram.com/runbkrun/

Have a look at one of my previous posts , https://www.runbkrun.com/2024/01/08/distance-is-the-key-to-running-success-simples/  or one of my favourites posts from Raf Baugh, owner of the Running Centre   ( https://therunningcentre.com.au/ )

https://www.runbkrun.com/2021/04/23/the-secret-to-sub-3-marathon-success-its-all-about-the-numbers/

but a YouTuber in Japan is proving beyond any doubt that distance is the key to unlocking your running dreams (assuming you locked them up n the first place of course ? )

Jake Barraclough decided to give up his job in the UK and travel to Japan to ‘train harder, not smarter’  after reading ‘The way of the runner ‘ by Adharanand Finn, among other things. Watch this video it is EPIC !!

Jake was a talented runner, sub 2:30 for the marathon , but was continually injured. On one of his many injury layoffs he was on the stationary bike for three hours a day working his way through Netflix and then podcasts where he came across the Japanese Ediken races.

Ekiden (駅伝) is a long-distance running multi-stage relay race, mostly held on roads.^{[1]: 812 [2]}

The original Japanese term had nothing to do with a sport or a competition, but it simply referred to the age old post-horse or stagecoach courier system which transmitted communication by stages, instead of one horse or a man covering the entire long distance. Eki means “station” and den translates as “to communicate, to convey”, therefore Ekiden could be roughly translated as ”Station to station”. The original meaning of the word is reflected in its rule where each runner at the end of his or her run has to pass down his sash to the next runner.

The first ever ekiden as a sport was held in Japan in 1917 as a 3-day, 23-stage run from Kyoto to Tokyo over 507 kilometres (315 mi), to celebrate the 50th anniversary of Tokyo’s establishment as the nation’s capital (previously Kyoto was the imperial seat).

Today ekiden is a national sport in Japan, especially popular as inter-varsity competitions between schools or universities, and its popularity has since become widespread and worldwide.

The IAAF staged four editions of a World Road Relay Championship from 1992 (at Hiroshima, Japan) to 1998 as a stage race over the marathon distance with alternate stages of 5 km (3.1 mi) and 10 km (6.2 mi) before a final leg of 7.195 km (4.471 mi). The IAAF now recognizes world records for men for five stages (with a final leg of 12.195 km (7.578 mi)) and for women for six stages over the marathon distance.^[3]

So on a whim he applied for  a Japanese scholarship and got it, quit his job and off he went. He then decided to run 30k a day , massive mileage, race often and chase a quicker marathon time.

If you follow him on Strava (You do use Strava right ? http://www.strava.com ) you can see he is averaging around 230km a week and then running a PB in training , with no taper ! Incredible stuff. Jake is seeing massive improvements and although he is on the verge of being an elite professional runner he started like us , albeit a tad quicker. I really believe is you listen to his YouTube channel you will learn things that will improve your running , without having to learn Japanese and move to Japan.

I had a similar experience to Jake when I was at my peak in 2013. I had increased my training from the previous year and also raced often, as you can see in the Excel extract below I would PB in just about every race (a PB is highlighted in red and a win in yellow)

In 2016 I went one better and really added distance as you can see below. This culminated in a 10k PB and a massive half PB. This was three years past my ‘golden year’ of 2013. Also remember I was fifty at this point.  2016 showed me that distance and racing often were the key to improving your running, the evidence is in the numbers.

So there you go, as I have always maintained running is a simple process, run more, race often and don’t get injured and you will improve until father time comes calling , unfortunately no one outruns father time.

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/

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/)

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/

Running 24 park runs in 24 hours was a concept thought up by the infamous Shaun Kaesler, him of the Ultra Series event juggernaut.  ( https://ultraserieswa.com.au/ ) He ran it in 2018 with the great Phil Gore and also attempted to run each park run sub-24 minutes and drink a beer after each one. He got to 17 I think before the wheels started to fall off and the beer was sacrificed for sanity.  ( https://www.ultraseries.com.au/24-parkruns-in-24-hours )

The onmyfeet charity joined soon after and became the benefactor of this event with participants encouraged to donate. ( https://www.onmyfeet.org.au/ ) I ran this event last year with good friends on the Team Gore fun bus and it was such a laugh I had to sign up again in 2025. Helping a great cause and also having so much fun while doing it , how can you not sign up ?

The concept is simple , run a park run , get in the van and then drive to the next one and repeat 24 times in 24 hours. There’s a few hours for eating, driving (over 240km total) and even a buffer ; planned to the minute as the spreadsheet shows below.  Last year it was over 40 degrees most of the day so traffic wasn’t a problem, most sane people were either at the beach or cocooned at home under their air conditioning units. You can read how that went in this post :- https://www.runbkrun.com/2024/01/15/running-in-a-furnace-for-a-great-cause-24-park-runs-in-24-hours/

I do remember retiring after the brutal conditions nearly got the better off me at around three in the morning last year but all that has been forgotten over time, which is a great healer apparently.  It certainly works for ultra runners who finish the race swearing never to rock up at the start line ever again and then 24 hours later,  when entries open,  they’re first in the queue to sign up again. Ultra runners, stubborn , mental tough , resilient but not the brightest people in the world , luckily for event organisers I suppose.

One of the major differences in this event compared to most , actually all other ultra’s, is the amount of driving involved. As you can see in the agenda there is nearly six hours set aside for driving and this year it seemed we needed every minute. As I said earlier last year was a lot hotter resulting in less traffic on the roads but for some reason this year we always seem to leave on time but arrive with literally a few minutes to spare. I’m not blaming Gemma’s driving either because bar one small hiccup , where we arrived at Mundy park run nowhere near Mundy park run, her driving was exemplary ? Can only put this down to a new route with new park runs maybe further apart than the previous year.  I know of a couple of runners who missed out because of tension between the runner and the driver, forcing the runner to put their marriage before the event,  and also a forced called of nature meaning the runner reappeared and everybody had left and he missed the next start.  I was very happy with Gemma who maintained an air of calmness in the chaos that is a 24 in 24 event, and also had to listen to a lot of trash talk about all things non-running related, which will stay within the ‘Gore Fun Van‘ members. This is another reason this event is so special, the travel time and all that entails.

If you are contemplating this event make sure you have a competent driver  whose good under pressure , a calming influence and with a bad sense of smell.

So 2025 off we go. As is tradition (and as you know runners love tradition) we start at Garvey Park run.  This is at Shaun’s insistence and he was the creator of this beast so it’s cool to start here. This year we had two hundred recorded finishers at the only official park run of the whole event, and many more, myself included , who ran through.  This was a new record for Garvey so a great way to star the event off in 2025.  We even had Channel 9 come along and do s small segment for the evening news albeit they must have missed me as I wasn’t asked for an interview ? Once Mel, the RD,  did her bit we were let loose and the event officially started, 8am Saturday morning. We had until 8am Sunday morning to finish all 24 park runs.

One of the major changes this year was adding Mundy Park Run , at one time the hardest park run , using elevation as a guide, in Australia. I think now it’s still top three. This is a beast of a park run tucked away in the hills. There’s two monster climbs that are just about walkable and with road shoes I felt like Bambi on ice.  (The weather variety not the hard drug!) Luckily we got this event thrown at us as the third one and were given a generous forty minutes to finish. It was actually cool to run a trail five kilometres as the other twenty three were mainly road or part trail at best.  I got some video if you want to have a look on my Strava profile.  (link at the bottom of this post)

I was maintaining close to 5 min/k average for the first few park runs , bar Mundy of course where I was happy with a 6:21 min/k average, when you know, you know ! Andrew Yeatman got some great photos at park run four, Kadina Trail before Woodbridge which is totally exposed to the sun and things were starting to heat up quickly. Averly was next and it was into the singlet after a thirty minute break for a donut and some down time.  Wanneroo and Joondalup were next and at this point I thought I was two or three runs ahead of where we were, must to the delight of my fellow runners in the van.

At Carine park run, number ten, I was joined by a few running friends who skipped along at what they would consider a jog  but after over nine hours it was threshold pace for me. I did appreciate the company but I kept the conversation to a minimum, and if you know me you know that’s rare. Yokine was next before an hour break for dinner. A decent chicken burger and salty chips hit the nail on the head and we were off to Lake Monger for the first run with a head torch.

I was joined by running friends for Monger,  Perry Lakes, Applecross, Lake Claremont and Bibra Lake and this got me well into the night and early morning, where it was back to the core group of runners attempting the full 24 park runs. Running with these guys certainly helped as it’s incredible how far a five kilometre run can start to feel like when you run a few, as your pace slows the total time running increases of course. Each one starts to feel like a mini-marathon, I could start to understand how the uninformed would talk about running a 5k marathon. 

We had another break after Champion Lakes at 2am and it was into a Macdonald’s restaurant. It was open and I was very nervous about ordering food as last year a dodgy Macca’s nearly derailed me. I don’t eat junk food normally so my stomach had no idea what to do and ejected it very quickly ! This year I opted for a hash brown, small portion of chips and apple pie. So normal food with extra salt and an apple pie for the sweet sugar hit. It turned out great and I ran Homestead park run with no toilet stories or upset stomach, winning.

After Homestead, number 19, I knew it was only two more hours until sunrise. Once you see sunrise you will complete this event unless something breaks. I got my head down and just did enough to get through Canning River and Shelley and then it was park run twenty two, tu-tu run, at Edinburgh Oval and the job was almost done.

Seeing the sunrise in ultra marathons is just a surreal moment and your whole demeanor changes , you suddenly find all that extra energy you never knew was these, the struggle seems easier , life is good and suddenly all those negative thoughts disappear with the night.  To add to the good vibes we get to put on a tu-tu for park run twenty two, even if I put mine on inside out apparently ?

Post Edinburgh it was Burswood park run which is one of my least favourite and I struggled big time but knew the end was near so did enough to get through it before the last trip in the Gore fun van to the final destination, Clairesbrook Oval. After a great speech by the organisers we were off and , as with last year, I was reinvigorated for the final five kilometres, coming home with the wind in my sails.

So that was 2025, in the end seven of us finished , just shy of the nine the previous year in more testing conditions. The Gore fun bus got another two of us over the line and is still 100% when it comes to participants in this event, you get on the fun bus you finish, simple. Of course I retired from this event in similar style to last year but typing this post I can’t wait to go again, remember what I said about ultra runners earlier, not the most intelligent breed.

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or follow me on Instagram https://www.instagram.com/runbkrun/

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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or follow me on Instagram https://www.instagram.com/runbkrun/

The main reason for this post is the event is for the homeless so if you have some spare coin  for a good cause feel free to click on the link in the post below and donate a few dollars, each dollar makes a huge difference. For anybody living in Perth I have attached the schedule of events below and a map of the park runs. There’s little time for mucking-about albeit there is time for lunch (30 minutes) and dinner (an hour)  and even a small break at two in the morning for a snooze ?

There is also events kicking off in Bunbury and Bussleton (same time 8am this Saturday) albeit both of these events are running the same park run on the hour , 24 times. Missing out on the best bit, the driving and banter between runs, but still better than not running at all of course, and it is for charity.  As well as Western Australia it seems NSW, SA and Tasmania have also jumped onboard the 24 in 24 bandwagon.  Check out the website https://www.ultraseries.com.au/24-parkruns-in-24-hours

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/

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/)

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/

Last week I ran the event for the 15th time consecutively.  (Only missing 2019 when it was cancelled due to extreme weather temperatures and a fire risk)  I reversed the downward trend of finishing times with a run for the ages , again finishing in ninth place albeit this time with a four hour five minutes finishing time. Although the time may have slowed the love for the event and the burning ambition to do well is still there, fifteen years from the first event. Typing this I have that same grin on my face I had in the image below in 2017 and even the images of the first time we ran the event in 2008.

I remember the first six inch race I ran in 2009, we had no GPX file of the course and my running mate, Brett Coombes, printed off a map of the Munda Biddi ( https://mundabiddi.org.au/ ) trail and laminated it. It didn’t help, we missed a left turn due to a large tiger snake sunning itself on the corner , startled, we ran right past it and that was it, our race was run.  Funnily enough at the time I swore off trail running and ultra running and decided to concentrate on the marathon and shorter distances, road racing, which I did for the next ten or so years but always returning to this event at the end of the year, I was hooked

In 2009 there was one aid station at halfway albeit the location has not changed over the years but Dave has added another one at the top of the Escalator Hill and also one around the 43km mark, and the volunteers even refill your water bottles for you.  As you can below it’s was a self service offering back in the day.

I have watched the event grow from a fat ass (free entry and self supported)  in the early days to a well oiled machine these days with coaches taking the runners to the start , multiple distances and catering at the finish.  It’s come a long way from two steaks in the ground and some webbing for a fishing corral .  Even before I first grew a beard in 2012 which has never left my chin since, I look like a young child.  Believe me at the time Brett and I were over trail running and both looking forward to Comrades in 2010, but that’s another story.

2024 was a stellar year , nine ultra marathons and two marathons while saving the best till last. Running a top ten at the 6 inch was probably one of my best runs in my career, so far, and I am still smiling like a Cheshire cat.  If you have time feel free to read the post on the event for background . ( https://www.runbkrun.com/2024/12/17/sometimes-it-all-comes-together-with-unexpected-results-6-inch-ultra-2024/ ) You’ll understand why it was special

So to the point of this post, finally. How do I keep the fire burning, the drive to continually put myself in the pain box and normally find a way out, be that three or four days into a 200 miler or at the end of a marathon facing the infamous ‘wall’. Why run every day, or even twice a day in all conditions while juggling life, work and other commitments that come with being an adult these days (I say ‘adult’ in the broadest sense of the word of course ?) It’s for runs like last weekend, runs that you thought beyond you, chasing down runners you didn’t think you could chase down and slicing through the pack ahead of you like a hot knife through butter.  The second half of the 6 inch ultra was just incredible, picking up the pace and running down so many competitors was intoxicating, with experience this has happened on only a handful of occasions and when it does you need to push on, dig deep and just enjoy the ride, it doesn’t come often.

I would say my finish this year would be up there in the top three of all my fifteen finishes and even getting to the pace of my PB finish in 2012 (3:38) ; that was twelve years ago. That’s how special that race was. Of course it was still bloody hard work but all the planets aligned , and when that happens it makes all the sacrifices worthwhile. It also stokes the fire and all of a sudden a sub three in July at Bibra Lake is on the cards, a Delirious West PB in April or even another Lighthorse Ultra podium (number 6?) , your goals are readjusted.

So what changed ? Post Sandman 50k I had only ran once a day but also joined the local gym and spent 40-50 minutes a day on a Pilates reformer following instructions on a screen. I have also been taking creatine for about a month religiously. It is well know that older runners should cut back on distance and concentrate more on strength training , maybe with a few additives helping the process. As well as creatine I’ll be looking at HMB and Leucine next and will add these to my daily supplement smorgasbord.  I have been feeling stronger with the Pilates and not as ‘wiped out’ by running less, maybe all those scientific papers were right, as you age doing less is better than doing more.? Who knew.

I’ll report on progress next year when I add the HMB and Leucine to my list of ‘BK little helpers‘ but am expecting more performance enhancing results albeit I assuming these are all racing legal?

Another way to keep the fire burning is to surround yourself with like minded people, people who get ‘you‘ but also people who feel the same way,  as passionately as you do,  about running.  Every Thursday I get to spend time with the Yelo crew, 5:30am, and the running is secondary to the banter, coffee and just having a good time with like minded people normally laughing a lot. Yelo time is special and all runners need to find a Yelo in their life. Runners are a pack animals and should seek other like minded runners to make that Sunday long run not feel quite so long. Conversation makes miles disappear , even quicker that Taylor Swift serenading me on my shokz headphones. ( https://shokz.com.au/ ) You haven’t got time to worry about the distance markers when you’re engaged in some quality political or scientific conversations with fellow know-it-all’s albeit these days most arguments can be ended (or started) by google.  (normally over the coffee post run) Every group must have a Dr. Jon Pendse (his Doctorate was from Google apparently) who understands (and encourages)  all conspiracy theories and is convinced 99% of them are true.  (Arguing with Jon can make a Sunday long run either disappear or drag on forever, it’s a fine balancing act. )

Feel free to follow me on Strava.

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or facebook  RUNBKRUNOZ

 

 

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/)

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/

I checked the best 100 worldwide blogs and managed a respectable top half of the table finish, 42nd, which I’m happy enough with, gives me some room to move.

I often reflect on why I started this blog back in 2016 when I was still chasing the elusive sub 2 hour 40 minutes marathon finish. In August of that year I managed a 2:41:44 at the Perth City to Surf marathon but this was my last true shot at that time. I remember at the time I was running with Scott Thomson and Ross Mclean and we got to just past halfway heading into Kings Park running up a particular nasty hill. Both these runners were better than me at that point (and still are!) and I felt the pace was a bit hot so made a conscious effort to drop back and try to run more smartly. Do I regret this ? Now, yes, because I feel if I’d just got through Kings Park with them I would have held on or at least only dropped a minute or two. As it was I ran alone for the rest of the race and finished a credible fifth for my third 2:41:xx. Not my fastest, that was the City to Surf in 2013, 2:41;14, but close enough.

Work harder, not smarter.

That was one of those races when I just ran with the group rather than concentrating on a set goal or pace, and a group of better runners. I did this on two other occasions shortly after the marathon.  The first time was the West Australian Marathon Club Peninsula 10k where I met a very young and athletic Zac Jeps for the first time. Zac would become a good friend but at this point I did not know him at all, he was just a very tall, athletic looking runner who left the start line like he’d been shot from a cannon. Again I decided to hang on and just run with Zac, to hell with the consequences not looking at my watch at all. The plan was to hold his shoulder for as long as I could, be that 5k, 2k or the whole event, I had no idea.  Luckily this time Zac pushed me to a 10k PB, one I have never bettered, cheers buddy.

The following week was the Fremantle half and as you can see from my training spreadsheet below I hadn’t really thought about tapering post Peninsula. Monday through Thursday after the race were double days albeit I gave myself two days rest before the Sunday.  I always remember I drove my mate Mike Kowal to the start and felt so fatigued I was close to becoming a DNS, rather than embarrass myself.  In the end again I decided to run with the lead runners and see what happened, no end goal or looking at my watch, just run. In this case I ended up with Gerry Hill, Ross Langford  and Tom Bakowski, three runners who regularly beat me but for some reason it was me setting the pace.  Ross dropped off early and it was just me, Gerry and Tom with three kilometres to go and I was already thinking of witty antidotes while reciting my winning speech. In the end the boys stepped up and I was dropped to third place but a massive 50 second PB, which again I have never came anywhere near to , 1:15:00.

I continued to reap the rewards of big distance with a second place at the inaugural Rottnest half marathon , a 1:17 on a very hilly course, as I was racing the Masters World Games in Perth two weeks later. I managed a silver medal in my age group at the World Masters Games running a respectable 2:44 in hot and humid conditions, also good enough for 7th overall. This was followed by another win in a 16k event, which I defended the following year, a second place in a 4k  and a great 6 inch ultra trail marathon top 10 finish. 2016 was special.  Working harder, not smarter was working.

So that was 2016, a great year with a lot of PB’s at 50 years old. The year started well enough in 2017 but a nasty calf year finished the racing year early and this was compounded by a nasty case of plantar Fasciitis  in 2018. Coming in 2019 I was over fifty and two years of injuries had taken my speed, the days of PB’s were over for the shorter distances. Post COVID I found a passion for Ultra running thanks to Shaun Kaesler and the Ultra Series WA calendar of events. ( https://ultraserieswa.com.au/ ) and to this day this has been my main focus. With 48 marathons and 53 Ultra marathons I’m  through the 100 finishes and still as excited about the next one as I was about the first. 

That’s the point of this blog I suppose. Every day I get up and I think about my next run with the same excitement as my first, chasing PB’s for marathons and shorter races is a distant memory but racing these events is still my objective. In 2024 I ran two marathons , a 3:04 at Bibra and a 3:14 at Perth, and now the sub3 is the new sub 2:40 finish. The challenge is still there and I’m as excited about breaking three hours (for the 33rd time) as I was chasing the elusive 2:40 finish. This is the point, keep the fire burning and enjoy the journey.

As I’ve said many times the best runner in the world is the one having the most fun and I reckon I’m with a shot..

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/

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/)

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/