10 k PB on one key session a week

10 k PB on one key session a week

Let me start by saying my historic approach to solving a jigsaw is the same as my past approach to training which was to ‘rinse and repeat’. It was akin to picking up the same piece of the jigsaw with excitement and being frustrated when it didn’t bring the results I was looking for. Just like Einsteins definition of insanity I was doing the same thing repeatedly and expecting a different result. It was this point that I struck upon this formula for maximizing potential by leaning on pre-existing strengths. Top end speed, technique and recovery are the training jigsaw pieces that are crucial for a 10k PB.

Brightwater Park Run - A Guide to Parkruns on the Sunshine Coast

Brightwater Park Run - A Guide to Parkruns on the Sunshine Coast

Let me start by saying you need to stand on the start line and pin your ears back because you are about to travel 5 km possibly faster than you ever have before. As I looked around the field I could see that the people in front of me meant business. This was the first time in my 25 park runs that I saw people creeping forward past the start line to get the best possible advantage. There were nervous leg kicks and jumps into the air like horses before the start of the Melbourne cup. As I surveyed the sight I let out a bemused chuckle and then the starter suddenly released us from the barrier and I was caught slightly off guard and got passed by 5 runners who anticipated the start far better than I did. They were off and I was following!

Running a PB marathon

Running a PB marathon

For every one of my 6 Ironman races and my two Ultraman races it was, in my opinion the run leg that turned an average race into a terrible one. I can recall a point in each of those races that I thought, ‘I really need to work out how to run a marathon better”.

Mudjimba Park Run - A guide to Parkruns on the Sunshine Coast

Mudjimba Park Run - A guide to Parkruns on the Sunshine Coast

The general feel of the Mudjimba park run is apparent as soon as you pull up and cruise for car parks with the local surfers. Perched on the path running parallel to Mudjimba beach this park run is as beachy as the sun bleached blonde tresses of the 60-year-old long boarder who is waxing his board on the start line. There is an instant relaxation that falls over you as you walk through the community of runners that are in attendance. You can’t help be caught up in the beach vibe of the area. This atmosphere is underlined by natures contribution through the smell of the salt air and the gentle sway of the casuarina trees in the early morning sea breeze. While there is a calmness to the area there is an under lying ‘crackle’ as the 7 am start time approaches and you start to notice the slightly hastened pace of the surfers as they make their way to catch, what they hope will be, the wave of the day.

Nambour Park Run - A Guide to Parkruns on the Sunshine Coast

Nambour Park Run -  A Guide to Parkruns on the Sunshine Coast

Then, I kid you not, Nambour simply placed an Emu on the path in front of me and suddenly all my pain was gone and my brain was wired as I knew I was in the middle of the highlight of my running career. As I ran initially behind then next to the emu I was suspended in disbelief and I oscillated between brain fog and clarity. The emu ran with such grace and effortless speed but it was an Emu on a parkrun course, what episode of the twilight zone was I in the middle of. As I drew up next to the emu I craned my neck to the left and he to the right and we simply turned our wary eyes to each other and shared a moment as our strides briefly united and we both thought ‘what the hell are you doing here’ before the emu gave me a master class in change of pace and was gone.

Noosa Park Run - A Guide to Parkruns on the Sunshine Coast

Noosa Park Run -  A Guide to Parkruns on the Sunshine Coast

I love to hate this course. I know that is terrible to say but rest assured it is a good love hate relationship. I personally love the beautiful bush land setting and the cooling microclimate of the shaded course. I love the people that organize this run, their positivity and their love of running is infectious. They make people feel welcomed and want you to have a great time. I also love that the course is challenging and lulls you into a false sense of security then regifts the flying start by slapping it back into your face on the return. And what I most love is that it tries to teach patience.

Course Review: Palmwoods-Montville Road Climb

Course Review: Palmwoods-Montville Road Climb

There are many runs and rides over your lifetime that will live in your memory for many and varied reasons. Maybe it was lung-burningly hard, or breathtakingly picturesque, or possibly an awakening watershed event that opened your eyes to your potential. Whatever the reason you know you have experienced a great course because it continues to live and grow in your heart and mind as your body get older and your achievements fade. Your perfect course is…

The 8 simple keys for a 5km PB

The 8 simple keys for a 5km PB

The following is a companion post to a training program that you can find on training peaks. The goal of the training plan and this post is simple, train smarter to lower your current 5km PB. In reading this post and completing the 10-week program you will be amazed how simple running faster can be once you strip back the non-essentials. Running, after all, is an instinctual act and as such only requires the lightest of touches to maximize what is…

A Guide to Parkruns on the Sunshine Coast

A Guide to Parkruns on the Sunshine Coast

As it is so popular one must ask the question, what brings people to Parkrun? Parkrun is not just a free 5km run in the park, it is a physical representation of all that is good in the concept of community. Parkrun defines community because it brings people together and around the common goal of simply running. It encapsulates the notion of; ‘by the people for the people’ as there is no profit or materialistic gain from any external party. What you put in you will get out.

First look shoe review: Salming Greyhound

First look shoe review: Salming Greyhound

This shoe does not disappoint if you use it for what it is designed to do, which is to go long in comfort. Ultimately the Greyhound has delivered another step forward in their ‘no nonsense’ approach to bold and purposeful shoe design, production and marketing.