A cool and cloudy  morning greeted us on Sunday the 18th of October, just perfect for running and though my preparation had been interrupted due to work travel and a virus, I felt excited for what lay ahead. 

I woke at 4.00am dressing and eating a breakfast of muffin with honey, a banana and black tea. Up alone with my thoughts and the silence I started to get nervous with a few doubts and negative thoughts that rolled around in my head. It was the usual suspects "I haven't trained enough, can I finish?, I want to show everyone I can do this". So I countered with, I've run this before, I know what to expect, my training is what it is, stop worrying, this is your day, enjoy!

Before I knew it the time was 5.15 and Jeff was at the door to collect me for the hours drive into the city centre. The morning was cool but not cold, about 14 deg. C so other than my running gear I did not need anything heaver than my rain jacket for warmth. The drive in went quickly as I dozed off for about 20 min and before we knew it we were parking and walking to the gear drop off point within the bowels of the MCG.

We walked to the start line getting there about 15 min before the gun, hanging towards the back of the assembled runners. The MC was doing the usual things to rev the crowed up and giving away prizes to runners picked at random but how they were picked I don't really know. 5 minutes to go ...... 1 minute ...... 30 seconds, we shook hands wished each other well and we were away, first at a slow walk then a jog with it taking 4 or 5 min for us to go under the start kite and over the electronic timer. Just before the kite Jeff stopped to retie his shoes so I was about a minute ahead when he caught up to me, we wished each other all the best and he was gone into the sea of backs and bums.

My race strategy was to run my own race, to enjoy the moment, walk to drink at the aid stations and to push if I had it in me. As we were toward the back of the 7,000 + runners I started passing people at my own pace almost immediately in fact before the firs drink station there were people walking. The first drink station loomed at 4km and on reach it I took a cup of water and Gatorade walked as I drank which was only a matter of seconds and I was running again.

The mood was festive and good natured as I spoke to others as I ran and I was feeling good about myself and the world. Between the 2nd aid station and the 9km mark I ran up to a guy who was a Spartan Runner and he wore a singlet that read I've Run them all 35 years 1977 -2012. When I reached his shoulder I said you need a new singlet that ones a bit old and we had a laugh. I asked him what his PB was and when he set it, 2:32 he said in 1982 and it's been down hill ever since he laughed. We ran together for about 3 or 4 km talking about our running and life before I moved on. He was hopping for a 4.30-4.45 finish and I was running at 4.00hr pace before running with him so I increased by pace back to that.  

I continued to walk and drink at the aid stations alternating between water and Gatorade. At about 17km I ran up on another Spartan Runner who had also competed in every Melbourne Marathon and again I sat at his shoulder for a couple of km talking to him and his companion. He introduce himself as Terry and he was running with a friend who was competing in his first marathon at 63. I asked Terry what his PB was 2:40 in 1988 he says, adding it seems like just yesterday but to a different person. I asked him about the Spartans with him saying to qualify you have to have run 10 Melbourne Marathons and its a great club full of wonderful people.

I was feeling good running within myself so I slowly ran on ahead again at 4.00 hr pace. Then before I knew it I was under the 21km kite and running along the sea front heading up St. Kilda Rd with a stiff breeze in my face. I was still feeling good legs a little heavy but nothing to worry about as I turned around and ran back down St. Kilda Rd from whence I came at just over 26km. I went through 26 km in 2:34.15 and the morning was now bright and sunny and cool sitting around 18 deg C perfect for running. Then out of the Blue at about the 31km mark I cramped in my Right quad high up in the muscle, I stopped and walked it out, then started running again. about a km up the road I cramped again so I walked until I had worked it out. Unfortunately this was the pattern for the next 10 km until the finish, my right leg would almost seize up with the cramp until I could walk it out.

I don't know why it happened I had taken fluids, water and electrolytes the whole way, until the cramps struck my legs were good and I felt great. I was frustrated as I was looking at around a 4.00 finish but it wasn't to be and as I got closer to the finish I saw many people far worse off than me so I just accepted this was the way it was, hoping each time I cramped that this was the last one. I entered the MCG for the last 300 metres around the boundary under Blue skies and my quad was cramped the whole way and I was in a world of pain. I could not lift my leg much above allowing my foot to come forward but when I went under the finishing kite after the initial relief upon stopping a wave of both pride and disappointment at what could have been blanketed me. So relieved to have stopped was I that I didn't even look at the time or my watch until I was being ushered into the stadium to receive my finishers medal, food and drink.

On receiving my medallion, and a Poweraid  I collected my bag and went to find Jeff and our families. Jeff had run 3:36.15 and was rested and upon finding everyone I lay down on the grass for a while before being picked up and slowly walking to pick up our tee shirt and goodie bag. With this done we then made a very slow walk back to the cars as my leg was cramping again. It took a couple of days for my leg to come right and I've been over and over the race in my head to see if I can put my finger on why it happened but alas I have no real idea. The only thing I can think of is because of my travel for work and a virus I didn't run as many long runs as would normally have but this is only a guess.

A week on I'm very happy with my race, the way I ran to the 31km mark, the way I pushed on and tried to over came my leg cramps. AND, I'm already plotting for next years race!

I found this online and thought many of you may be interested in this as was I, again it seems to me that this is another example of basic, good nutrition being the key to our fueling needs.

Steve Prefontaine's Diet

 

Steve Prefontaine weighed 145 lbs and tried to maintain that weight while training and during down time when his weight could creep to 150 lbs. Many of the big time runners of the 20th century were carefree about their eating habits and diets. New runners today seem to have to much information and they start to fall apart with anxiety when they try to prepare for races. Now there are gels, gu, electrolytes, compression gear, fancy shoes, sports socks all the things we try to explain simply on this blog to get to the roots of running. Many people are told to carb up and the reality is that you are just getting fatter before a race and possibly making it harder on yourself since your gut will be full of crap literally.

Pre's diet consisted of whole foods typically

• Grains
• Salads
• Meat sparingly
• Pancakes/Waffles
• Anything fresh vegetables/fruits
• Noodles
• Beer
• Pizza/Junk food(Hostess) 

Not everything on this list was a constant. Pre did die in a car wreck while intoxicated but he was not drinking out of control all the time. Pre was very social and would sip a beer while hugging and roaming the room around saying Hi to everyone he knew. That was a misfortunate accident with a lot of gray area about the details. My point is that his diet was pretty simple when you look at the list. No sports drinks no Protein shakes no supplements he just ate what was available and did great. Sometimes we give ourselves reasons why its okay to fail or tell ourselves why we won't succeed at a given moment because we don't have all the tools we have been using like if you don't have your energy gel for the race. The truth is we give all those things power when all the strength you need is within you. Yes supplements help, but so did holding a feather in a trunk so DUMBO could fly. Eat clean, light, food from nature and you will run as strong as possible.

Right off the bat I have to say that I disagree with Eric and Rich's assessment of this book. They wrote here that they both found it "hard to get into and as a result did not like it very much". I on the other hand found it to be engrossing, engaging and a very enjoyable to read.

Its not a how to book though it does layout Bernd's preparations, experiments with diet, his training and his stunning description of the 100km race itself, run on October 4 1981 in Chicago Illinois. The race where he set a new world record over this distance. His journey is made all the more amazing as it's in an era before the "sports drink and supplement explosion" and Bernd takes you with him on his path of discovery and enlightenment.

His observations and explorations as a young man in africa with his parents collecting insect specimens for his father. His jouney through boarding school, his achievements, failures and lessons learned on the cross country team. The lessons being learned are not those of an elite runner but of a good one that can see something in the far distance that he is yet to fully recognize.

His passion to know why and to solve very complex biological and psychological problems, the eloquence he displays as he takes these very complex biological and psychological observations making them accessable to all of us, in my opinion, makes this book one of the very best Ive read.

The way in which Bernd explores and compares the enurance qualities and deficiencies found in the animal kingdom to our own qualities and deficiencies as endurance athelets is both thought provoking, enlightening and completely engaging. 

I was hooked from the very first word and I highly recommend it.

Hi everyone

A few days ago I finished reading Bens book, "Ben On Foot" and I wanted to let you all know how much I enjoyed reading it. The book flows, is easy to read and draws the reader in so that the reader is able to experience and be a part of Ben's journey. You, well I was any way, with him in my minds eye every step of the way, seeing what he saw and felt through his words. He lays out in front of you the genisis of his idea to run 130 miles, his doubts, fears, joys, elations and everything in between. 

Ben describes his first steps as "a runner" in such a way I think we all can recognize a little of ourselves in the pages.

Its not a "how to Book", though there are many lessons to be learn't in and taken away from the book and this is, in my opinion, the reason Ben really takes the reader with him on his physical and emotional journey. The book is written as if you are a part of the process, part of the thought bubble that helped to form and mould the idea to firstly have a crack at this thing called running and then ultimately formulate a plan to run 130 miles to Bristol.

I feel I know Ben a liitle more through those pages and have some undersanding of his resolve, determination and mindset before, during and after the run to Bristol.

But other than anything else it's just a bloody good read from the first to last page.

Eric graciously giving Ben permission to Include his TCI posts in the book about the planning, logistics, and emotions of his run to Bristol made me fell even more connected to Ben, his story and his journey through our shared experience here in this place.

And if I can be so bold, do yourself a favour and buy a copy of "Ben On Foot" it would make a fantastic Christmas present or a treat for youself, I can't recommend it enough.

I truly hope this leads to amazing things for Ben and I wish for Ben what he would wish for himself.                                         

Robert

Yesturday while competing in the Melbourne Marathon one could say I had both the worst of days and the best of days but I will choose the best of days. But let me start at the begining.

We arrived at the MCG, (Melbourne Cricket Ground) where the start and finish would be, placing our dry clothing bag in the bagging area by 6.15am and walked to the starting area which is about 10 minutes walk. It was about 10 Deg C for the start so though it was crisp it was not so cold you were shivering. Once down in the start area Jeff and I found a place towards the back of the runners so as to not risk being tripped of pushed in the rush for the start. Your time starts when you cross the start line courtesy of the timing chip on the back of our race number.

While standing waiting for the start listening to the interviews conducted by the MC being blasted out to the assembled throng Jeff and I were speaking about our training, our goal for the day and strategy. Then with about a minute to the 7.00am start I had a few pains in my gut. I did'nt take much notice though as I was feeling good and it was probably a combination of nerves and wind anyway.

The gun goes off with a warning from the MC that there would be a "loud bang" but not to be alarmed which I thought was strange and we were away, first at a walk then a jog trying not to trip over anything as 7,460 runners move forward almost as one behind the elite runners.

As Jeff and I settled in behind the 4 hour pacer, I again had a bit of pain in my right side like a stich but again I dismissed it. We arrived and passed through the first drink station at 5 Km then about a km past I (sorry but there's no other way of saying this) had to use a toilet and NOW, but I could'nt see any around. I paniced but then out of the corner of my eye saw a Subway so I ran over and it was open and headed to the loo. However another runner had beaten me to it so as I did the highland fling trying to put my mind something else, the door opens and its mine just in the knick of time.

Once out and back in the race I kept to my pace (4 Hr Pace)as I still had 38km to make the 8-10 minute up that I'd lost. However it wasn't long before my stomach and gut were cramping again and I had to repeat the process, find a loo in a hurry. This cycle happened 4 times in total over the first 20 km but though after the last time I used the loo I had nothing in my system my gut and right side was constantly cramping. This meant I was running hunched over as this gave me a little relief from the pain. Three times during the race the route doubles back on itself meaning you run past those ahead of you and twice Jeff saw me ran accross the median strip to high five me not knowing what had happened or what I was going through which was a huge boost to me.

Twice during the race I also had St. Johns ambulance staff who were patrolling the course on bikes ride up to me to ask if I was ok and if I needed any help. The second time they came to me they said "there was no shame in stopping as you had given it your all" but I assured them I was ok to continue.

By this time I had been walk-running for most of the way due the the cramps and when I was running/shuffling I was hunched over meaning I was not striding correctly therefore running with no form at all. Then on top of the stomach cramps from about 30km my right quad was also cramping, I suspect due to the poor form I was using. Through all this I knew that I risked dehydration so I was drinking a cup Hydralite and a cup of water at every drink station.

After the second trip to the toilets I knew that my 4hr finish was out the window so I gave myself permission to stop if need be, I reset my goal which was now to finish, and I promised myself to try to enjoy the day as best I could. When the running was hard and I was in pain I thought of my sister who has had huge issues with infected and ulcerated legs, my wifes father who not long ago had a heart attack and Lori's mother inlaw and my lot did'nt seem too bad. I just kept reaffirming my new goal, and putting one foot in front of the other. My mantra for the day was "Strength, Form, Focus", form was out the window but I concentrated on the other two, Strength and Focus as I repeated my mantra over and over sometimes out loud. As I continued I saw many drop out, people on the road being attended by the medical staff and I even managed to pass a few people that were'nt in a good place.

Then though in a world of pain, my right quad cramped, my whole body aching from poor form and being on the road for almost 5 hours I realized that the finish was only a couple of Km away. So I shuffled as best I could to the finish with everyone clapping and cheering me on over the last 200M and I crossed the line in 5:05.23. They called my name out over the loud speaker urging me to keep going as I approached the finish and on crossing the line an official came accross to me asked if I needed medical treatment. Upon me reassuring him I was ok he directed me to where I had to go the recieve my finishers medal and something to drink and eat.

It was so humbling, I felt like I was the centre of attention and I felt I didn't deserve it because all I'd done is completed a race, complete what I had set out to do of my own free will. 

When they put the medal arround my neck and congratulated me on finishing I had tears in my eyes as the realization of what I had just achieved flooded over me. Then as I turned with my medal proudly around my neck everyone who was waiting for me, my family, Jeff and his family came apon me worried as I was an hour late. Of cause I had no way of letting them know what had happened but as I was explaining my wife started to laugh and then apologise, but for what?

The night before as we had been out to a friends place for lunch we only felt like a light dinner and I wanted to be careful of what I ate. So we bought some fresh crusty bread and ate a garden salard with the bread. My wife also made up a dip of balsamic vinigar and olive oil and as we did'nt have a lot of balsomic vinigar it was more olive oil than vinigar. I happened to really like just the olive oil and the fresh crusty bread and I ate, well, nearly all the bread and a considerable amount of extra virgin olive oil. ..... BINGO LOL

Now I said at the begining "that one could say I had both the worst of days and the best of days but I will choose the best of days". I had the best of days because though I had every reason to stop I didn't, I was able to reassess my goal and keep going. People I've told have all been either disapointed for me or have said bad luck or said I must be so disapointed with what happened. But I feel fantastic about what has happened and what I've achieved, the time it took is secondary almost irrelevant , I was able to keep going, to dig deep, to reassess and reshape my goal coming through it all a winner and I'd say almost a different person. I now know I can cope with anything a race or training can throw at me, that pain is just pain and can be worked through. I couldn't and would'nt be happier even if I had broken 3 hours, I learn't what I'm made of when the chips are down and everythings seems to be going to hell in a hand basket I can prevail.

I have a huge thankyou to say to everyone here, for your support and help, you have all been wonderful and so giving. so THANK YOU ALL SO MUCH. 

Hi everyone, I thought I'd share this as it underlines everything Eric tries to teach us about embracing the unknown.

I've been getting sore feet and ankles for the past few weeks, nothing I havn't been able to cope with but all the same my left foot in particular has been giving me some grief. I think it's because I've transitioned out of my orthotics altogether while I'm running, I haven't been wearing them at all no matter what the run might be. 

Last Sunday 22km into a 30km run my left foot became very sore around the ball of my foot and on the top just back from my toes. As a result and 24km I just had to stop the pain was too intense & I called my wife who came & picked me up. This week I've trained as per Eric's marathon program finding if I was strict in my form, really concentrating on it, I could manage any discomfort.

Then yesterday at work my feet were very sore particularly my left, with my left ankle feeling very week on the outside at the ankle bone. So I purchased an elasticated ankle brace and once on I had an instant feeling relief & support which made my day at work oh so much better. Then Last night walking down to have & back from dinner, I'm back working in the Gold Coast & Brisbane, my feet were again very tender, particularly the left.

This morning I woke with a small egg shaped swelling under the toe next to my big toe and tenderness on top of my foot near the ankle bone. I wanted to go out for the run that was planned as part of the program I mentioned above as it's 3 weeks today, Yike's, to I run the Melbourne Marathon but didn't want to make it worse. So after tooing & frowing not knowing what to do, I didn't want o make it worse but I needed the run, I'm running the Melbourne marathon in 3 weeks!!!!!!! did I tell you :-], so decided to give it a go. I said to myself if it's too uncomfortable I will stop walk back and I'll just have to rest it for a few days, not ideal, but you have to do what you have to do,...... right? 

So with my ankle brace on, wearing my old NB 1080's with my orthotics in and  a couple of Ibrufen tablets in my pocket, just in case, I set off at 6.35am. At first my left foot was very tender and uncomfortable but I concentrated on strict form and where my feet were landing. I tried to find the area's of the footpath with the least camber, I avoided the pram ramps when I crossed the road and I tried not to land on any surface that was raised or narrow. And after about 3-4km the discomfort in my feet and ankles started to gradually ease, eventually to the point I didn't notice any pain at all. I did however continue to concentrate of my form and cadence for the whole run.

I ran 32.2km in 3.14.06, stopping to drink as the Poweraid bottle I had & the 1 I bought along the way had no drinking cap & I did this so I could drink it without spilling it.  While I walked and drank I left my watch going as I did when crossing roads etc.

Now here's the thing, I went out truly having no clue what was going to happen, in fact before I went there was a point where I had almost convinced myself I wouldn't be able to run. I had no idea if I was going to get one step out of the door, 100m or a km down the road or if I was going to be ok. Now there was a time not that long ago where I just wouldn't have bothered. I would have said I won't be able to run so I won't try, I won't go and that me would have missed a fantastic run on a warm sun filled morning. That me wouldn't have got the affirmation that I can run 32km even when everything isn't exactly right, would have missed the valuable training session and missed the pure joy that is running itself.

Three - four weeks ago I  bought a new pair of NB 1090-V4 which have an 8mm drop and ever since then I have been running without any orthotics at all. Before then, I have for some time, not used orthotics in my day to day shoes but in my runners which were NB 1080-V3, I was still wearing them.

Since early April when I received my B2R Trail shoes I have been slowly transitioning into them while still using the NB 1080 with my orthotics. Most weeks I run at least 1 session if not 2 in my B2R trail shoes while doing the slant board exercises to strengthen my feet.

However now I do not wear any orthotics at all other than in my work boots and I would never have believed you if you would have told me before discovering TCI that in a little under a year this would be the case.

My feet do get sore after my runs, I'm following Eric's marathon program, but it does not last and by the next day generally my feet are fine. Sometimes they are still a little sore when I set out on a training session but they soon settle down once warmed up.

As part of the marathon program, once a week I run barefoot for 30-40 min which I really enjoy, when I'm away and I have no where to run the sessions barefoot I run in my B2R's with no socks.

I had set myself a goal to run the Melbourne Marathon on the 12th of October in the B2R's but I don't think Ill be quite ready. The transition may be slower that others but I'm well and truly on my way to running orthotic less using the B2R Trail shoes full time.

And this is something I could not have imagined before discovering Eric and The Cool Impossible.

The weekend just past saw my 10 year old son Jason compete in his first fun run. It was a 3km run as part of the Run Melbourne festival with my wife also running the 10km the next day. The kids event is a family event where parents and guardians can run with the kids. There were kids of all ages being pushed, carried, walking and running, it was fantastic to see such fun being had around a healthy activity. The only danger was being accidently tripped by parents stopping abruptly or walking backwards to take photo's of their kids as they ran. 

The kids could nominate a super hero team to be apart of, Captain America, Spiderman, The Hulk or Iron Man, Jason Chose Captain America and the Super Hero's were on hand to rev up the crowd, pose for photo's and sign autographs.

Just Before The Start

Ready To Go!

The run itself was a loop along the Yarra River, running out of Galoshes Paddock along the path following the Yarra river and it seemed the whole of Melbourne was out. There were other runners, cyclists, rowing and walkers, it was great to see so many people out on a Grey, damp winters day.

Rowers and The Path That The Kids Ran On

At the end of the usual count down and a huge hooray, we started walking slowly towards the kite marking the start, then not too far afterwards we started to slowly run. On Leaving the park the kids and parents then ran for about 1.5 km along the banks of the Yarra river, over the river via a foot bridge and along the river on the other side finishing at Federation Square. My wife and I ran with Jason & it was wonderful to run as a family and be apart of such an upliftingly good event. We felt very proud because not only was Jason doing something we are passionate about, as a kids safe event he could have chosen to run by himself, but he wanted to do this with Mum & Dad.

Everyone was there for the right reasons, everyone had huge smiles on their faces, everyone encouraged and supported kids other than their own. The super hero's took up positions along the course and gave "Power Boosts" to all that wanted one by touching a special "Power Pad" they were carrying. But it wasn't really needed as the positive energy being emitted by the collective running was amazing.

Christina & I were so excited and into the vibe that we forgot to remind Jason to start Christina's Garman he was wearing but he didn't, I remembered, reminding him about 10 minutes into the run with Jason saying "it's ok dad, I did it".

Jason crossed the finish in a shade over 24 minutes at the same place where the 5, 10, 15km, and half Marathon would finish the next day. I know its obvious and doesn't need saying but indulge me, the time of cause didn't matter, not that the kids realised this as their time was important to them, and should be. What's important is the bonding, community spirit, kids and parents participating in a healthy activity and the seeds that may have been sown that help produce healthy, productive and positive people, now and into the future.

Once through the finishing area Jason received his finishers medal and goody bag containing the usual product samples and give a way's.

We then had a look around the runners expo still being set up for the next day before walking to a coffee shop situated in the Fitzroy Gardens feeling very proud indeed.

Melbourne City, The Old & The New

I am again on the Road with work & will be until about the end of November. I'll be away for 10 days then home again for 2 weeks before going away again as I complete a maintenance project for Kmart at all their stores in Queensland Australia.

The work will take me all over the state from the Gold Coast where we are now to Cairns  which is 1,900km North and across to Mt. Isa in the West some 1,300 km from Cairns. This trip gives me the opportunity to run in some amazing places, the tropics, desert area's and resort towns, the full gamut of running experience.

The above photo is taken at Biggera Waters just North of the Gold Coast where we are staying, the beach you can see is Surfers Paradise.

The above photo is the running track right outside where we have been staying and will be staying when we return. It 15km in length, it's is marked every 50 meters as shown and is literally across the road.

I will continue to complete Phase 2 of the Strategic Running Foundation and then prepare for the Melbourne Marathon which will be run on the 14th of October while I am away and of cause when I'm home.

I know there will be the occasional day when I won't be able to train or complete the session I would like due to travel or the work it self but the pay off is the runs I will complete will be completed in some amazing locations.

To date I haven't missed a session while away in either Tasmania or this trip, I've had to rearrange the program a little, changing rest days or swapping sessions to fit them in but so far so good.

I see this as all part of my journey, I'm so privileged to do what I do, to be able to train in the amazing places I do and have a loving and supportive family. Having to rearrange, compensate, modify and changing my run schedule is a such little thing compared to the joy and privilege it is to be able to train and run in the places I do.

Besides, the only real constant in life is change itself, so really this is just life in action. We all need to be resilient and adaptable in our training, running and in life but the change I may need to heed is a pure joy to accommodate.

Tomorrow I fly home for a couple of weeks before returning to the Gold Coast for another 10 day stint. I will keep you posted of where I am training and how it's progressing when I'm away so I hope I don't bore the pants off you all.

Yesterday I completed day 6, Week 3, of Phase 2 of the Strategic Running Foundation and as part of this session I completed an 18 km trail run, well 16 on the trail, 2 on a concrete footpath that is jam packed with steep inclines and declines, off camber sections, and long up hill sections. It's an out and back run so it's 9km out and 9km back along the same track and for me every time I run it I know I've had a run by the time I finish. I first did the 16km trail run 18 months ago completing the outward leg in 54.14, the return leg in 56.42 and it was one of the hardest things I'd ever done and I've run it probably 12 or so times before I ran it yesterday.

I normally use the first km of the footpath as warm up and start my watch from the same point just outside the local primary school. However yesterday as I had completed hill repeats before this run I didn't need the first km to warm up but so as to be able to compare the run I still started my Garman at the same point, or so I thought. Yesterday I ran the track with Jeff and a couple of km in he said "your pace has picked up or are we going to quickly" I said I was all good and we kept on going. Jeff has run the outward journey of the track in 39.15 and then the return in 40.05 so that's why he  asked if it was a bit quick for me. There are 4 very steep up-hill sections that are only 100m or so in length but the incline is such that you are almost stopped by the steepness itself and then the up-hill continues at a less gradient for about a km. Then occasionally you turn a corner and are presented with a horse and rider or someone on a mountain bike which always makes for fun as you jump out of the way to save life and limb. Though it must be said the horses don't travel the steepest sections of the track they go out onto the road that follows the track. There are also sections that are bowl like and very narrow and other parts that are quite wide. You have to keep your wits about you all the time as the surface can be very loose and you will encounter fallen tree branches and logs from time to time.

The run takes you past private properties, wineries and fantastic views of the ranges around us which would make for a fantastic day of sight seeing if your lungs weren't at times gasping for air. However yesterday I felt in control for most of the run, yes at times the gradient had me sucking big gulps of air but today even this seemed more in control.

As I rounded the last corner where the track comes to a sudden finish I was about 20 meters behind Jeff and I clicked off my Garman and looked at the time ........ 45.22. At first I couldn't quite believe it and I started replaying in my head where I started my watch. Then I realised I'd started my watch at Jeffs place about 700m sooner than I ordinarlly would have and I had still taken 1.56' off the last time I had completed outward section of the run. This was pleasing enough but the last time I had completed this run I had lowered my time by 2.05' after seeming to stagnate for a long time.

After taking a second to take in the fact I had again set a PB we turned around started our watches and the run back. Now I don't know if feeling good about my time and myself gave me something extra but I ran the return leg 40' seconds quicker again in 44.42'.

On arriving at Jeff's place and consuming a drink and some home made protein balls I suddenly realised the run just completed was a milestone for another reason. I had for the first time on this run worn my B2R Trail shoes, in fact it was my longest run in the B2R Trail Shoes by some 9 km's. My legs felt a bit tired but great overall, I had no blisters even though my feet were a little wet and the balls of my feet that at one time would be sore had no issues what so ever. All in all it was a fantastic run and one to remember.

Today was day 2, week1, of Phase 2 and I headed over to the recreation park in Healsville where I completed my 2, mile tests the first before I started the Strategic Running Foundation and again last week. After doing the warm up I completed 4 X 3' in SPZ.6, the first rep was right on the money I did'nt feel laboured just concentrated on form and breathing. The second and third reps required a greater level of focus particularly in the last 30 seconds to a minute but again I

managed to keep in the required zone.

Then afterwards while doing the recovery looking at Mt. Riddel (1,327 Ft.) I remembered that last week doing the mile test half of it was covered in fog and how beautiful it looked and how lucky I was to be in this place at this time doing something I'm passionate about. By then the rest interval was up and I took off on the 4th rep, this one felt laboured needing greater effort and I dropped out of the zone momentarily but gathered it back.

On finishing the rep during the rest interval my mind wandered back to last weeks mile test and I thought of doing it again, this time just for fun, then I though naa, just do the session, Erics words came to me "More isn't better, Better is Better" but the thought would not leave me. Then I started thinking, what if I ran faster and what would it mean, did it mean I didn't try hard enough last week, was my form poor last week, does it mean anything, should I do it or not, I don't know, part of me wants to bu, bu, but what if............ shut up Robert!!!!, just run the rep to the best of your ability, focus.

Before I knew it the rest interval was over and I was running the rep, I felt heavy and I could'nt seem to focus, I felt like crap but about 2 minutes in I decided out of the Blue to do the Mile test again and in an instant I took off as fast as I could. Focus Robert, form, breathing, focus, I ran past my 3 minute marker still pushing giving it all I had and I knew

from running my tests here exactly where the mile was so this became my focus. Then with about 200 metre's to go for some reason I looked at my watch, sorry Rich, maybe out of fatigue, maybe out of fear of a slow time, I don't know but when I did I saw 6.24'. S#%# I can't believe this, I'm staggered and just as I was basking in my own amazement I realised I had slowed down and I hadn't finished!! Crap!, focus Robert, FOCUS!

However before I knew it I was done, I had finished I looked down at my watch and it read 7'.06", 8" quicker than last week and I'm feeling prety good about myself as I'm sucking in air. If I hadn't slowed in amazement with 200m to go I probably could have gone under 7 minutes!

I then start thinking, yes you guessed it, What Does It Mean!, should I readjust my speed zones or what. Does last weeks time mean I could have pushed harder, should have pushed harder and does this mean that now my zones are not quite right, have I pushed too hard and I now won't get the best out of myself and the program for the rest of the week. Dose it mean anything at all!!

What I think it means is that last week when I ran the test I did the best I could on that day and today I did a bit better, as I said about my 20 minute test last week after tripping with a  minute to go, "It Is What It Is", enjoy the accomplishment, use the experience to learn and better myself. But I have to ask; Eric have I upset the apple cart and should I readjust my speed zones to reflect the time I ran today 7'.06".

Thanks alot

For those that are interested; I again performed the 20 minute run test on Friday night at the same place as I performed my initial 20 minute test 11 weeks ago but this time in the dark. By the time I had returned home from work, changed and headed out it was all but dark. I drove to the local oval, a different one to where I did the Mile test, put the light on my head and started my warm up as per the Strategic Running Program.

By the time I had completed the warm up it was dark and with no lights on at the oval or club rooms and the few street lights in the area shielded by trees and distance it was Black! Again I ran the test in my B2R Trail shoes and they felt great. I ran around a loop that is about 800M of gravel except for 25 metre's of concrete path behind the club rooms. I focused of form and breathing trying to be as controled as possible while as I ran as fast as I could.

After a while I forgot I was wearing a head light as I focused on the path, my form and breathing. Then on the last lap, with about a minute to go, I tripped and stumbled on the leading edge of the concrete path behind the club rooms, I had misjudged the shadow cast by the paths edge. I almost fell but managing to stay up right stumbling around loosing my rhythm which I never quite regained for the remainder of the run. When I finished the 20 minute's I thought of doing the test again the next day, but then thought, just as in a competitive run or while training you just don't know what may happen and coping with it not allowing it to have power over you is so important. So the test is what it is.

In the end I ran and stumbled :-} 3.91km in the 20 min, a 400m inprovement, my average HR fell from 164 to 159 and my average km pace fell to 5.07' from 5.21'

Yesturday I again completed the mile test which is completed as part of Phase 1, Week 12 and I shaved 43 seconds from my initial test completed before I began the Strategic Running Foundation as outlined in TCI.

I ran my initial mile test 11 weeks ago in 7.57 (rounded down to 7.55 for the speed zone calculations) with me running 7.14 this time that I will round up to 7.15 so I can adjust my speed zones accordingly.

My average HR for the test fell 10 BPM from 169 to 159 and my maximum HR fell form 174 BPM to 166 BPM. Taking advice from Rich I did not look at my watch until approaching the 1 mile point so I don't know how long it took to reach my maximum HR but my suspision is it took longer to reach.

I ran the test on a gravel track around an oval that has 2 full size soccer pitches marked on it which measures 650 metre's around. I completed my initial test on the oval itself but we have had heavy rain over the past few days and the oval was soaked and holding a great deal of water. The oval itself is reasonably flat with a slight up hill on one side and the track around it mirror's this but with a slightly increased up hill on the same side. The track is also rutted from the rain with the ruts following the track camber and this surprisingly helped my concentration. Part of me would like to run the test again on a flat running track to see how much improvement I would get running on a proper running track, but this test compared apples for apples.

For this run I used my B2R trail shoes and they felt fantastic during the 20 warm up, 5 X 20' sprints and the test itself. During the 1 mile test I tried not to concentrate on the end but each step and keeping correct form, it felf fast, fast for me that is, Charlie I can't imagin a 4.37 mile as you did the other day - amazing - and I was very happy with the result. I was happy for 3 reasons, firstly I did improve my time, phew, secondly my form felt good, feeling tight and consistant and thirdly this is the 2nd consecutive run where I have used my B2R's having no great calf stiffness afterwards.

As this is the first time I have completed speed work as part of my training with any consistency or plan, I can't really put this into any context, I don't really know how good or otherwise this is. I do know however, how much I am enjoying the speed work within the Strategic Running Foundation and how the plans structure, personal tailoring and varyation has me always wanting to complete the next days training.

Thank you Eric for your fantastic plan, all the work you put into assisting all of us to reach our Cool Impossible it's greatly appreciated. And to everyone who is apart of this wonderful place Thank You for the help and inspiration, I feel that my own Cool Impossible is now a little closer.

I rediscovered this about an hour ago and thought you all might like this. I think it's wonderful and hope you do too.

Wish I could...
 

RESIGNATION

I am hereby officially tendering
my resignation as an adult. I have
decided I would like to accept the
responsibilities of an 8 year-old again.

I want to go to McDonald's and think
that it's a four star restaurant.

I want to sail sticks across a fresh mud
puddle and make a sidewalk with rocks.

I want to think M&Ms are better than
money because you can eat them.

I want to lie under a big oak tree and
run a lemonade stand with my friends on
a hot summer's day.

I want to return to a time when life was
simple; When all you knew were colours,
multiplication tables, and nursery
rhymes, but that didn't bother you,
because you didn't know what you
didn't know and you didn't care.

All you knew was to be happy because you were blissfully unaware of
all the things that should make you
worried or upset.

I want to think the world is fair.
That everyone is honest and good.
I want to believe that anything is
possible. I want to be oblivious
to the complexities of life and

be overly excited by the little things
again.

I want to live simple again. I
don't want my day to consist of
computer crashes, mountains of paperwork,
depressing news, how to survive more days
in the month than there is money in the
bank, doctor bills, gossip, illness,
and loss of loved ones.

I want to believe in the power of
smiles, hugs, a kind word, truth,
justice, peace, dreams, the imagination, mankind, and

making angels in the snow.

So . . . here's my checkbook
and my car-keys, my credit card bills
and my 401K statements. I am officially
resigning from adulthood.
And if you want to discuss this
further, you'll have to catch me
first, cause........
......"Tag! You're it."

Pass this to someone and brighten
their day by helping them remember
the Simple things in Life.
((((((((((((((HUGS))))))))))))))

Hope Ya'll join me !

http://wwos.ninemsn.com.au/article.aspx?id=8843656

Late this afternoon Tommy Hafey lost his short battle with a second brain tumor and has died at 83. It is a shock to all as everyone believed this man would live forever given his healthy life style, positive outlook and his incredable fitness regime. His catch cry when anyone asked how he was, was, "Fantastic And Getting Better".

When I posted an earlier blog just over a week ago after Tommy was readmitted to hospital, I said that I do not personally know, nor have I ever met him but some how I feel I know him, or at least want to know him. He was a good man, an inspiration to all, a true leader, kind, giving to a fault, gracious, disciplined, tough, hard when required and universally respected. Women loved him and men wanted to be him.

I won't regurgitate my earlier blog but his fitness regime and discipline were legendary and the corner stones of the incredible life that he lived and the world's not quite ready to not have him around.

R.I.P. Tee Shirt Tommy Hafey you will be sorely missed.

Let me introduce you to Mr. Tommy Hafey, here in Australia he's a living legend for many reasons. 50 years ago he was a professional footballer, playing Australian Rules Football (AFL) in an era when the rules, though basically the same as today, could be manipulated far more easily given the grounds were not flooded with TV camera's. There also was no video review, only one field umpire (now we have 3) and the shear thuggery that was tolerated by players, officials and the fans was immeasurably more than it is today. In fact it was in some ways a totally different game, and a totally different world from what it is today. Tommy Hafey was a hard man but a fair man by the standards of the day, however today he just would'nt be tollerated, none of his peers would be. Tommy retired as a player in 1965 having played 190 games for the Richmond Tigers over 11 years.

He was then apointed head coach at Richmond, before going on to coach the Geelong and Sydney AFL clubs, coaching some 570 games winning his fare share of premierships (Championships) along the way. Upon leaving "the game" he was then in the media for many years, on Television and writting for the papers. But what he's probably most famous for today is his fitness and health regieme.

Tommy Hafey is 83, yes 83 years old and his fitness regieme puts most people's to shame, including me and it has not altered since 1965 when he retired as a player, in fact it's increased as he got older. Every morning before sun rise no matter the weather he runs 10 to 12 Km's, ocean swims 4 Km's then completes 500 push-ups, 300 sit-ups and 200 leg raises. But wait there's more, for the past 37 years he's eaten an Asian based diet, he's been tea total since his playing days, never having alcohol and he's also been processed sugar free all that time. He gave up sugar all those years ago to prove to his daughter that it was just mind over matter and if you wanted do truely do something in life, put your mind to it, anything and it's achievable.

His nickname since his playing days is "Tee Shirt Tommy" because no matter what the weather, summer, winter, rain hail or shine he only ever seems to wear, you guessed it, a tee shirt.

Now Tommy lectures on health and fitness visiting schools talking to the benifits of regular exercise, healthy living, discipline and that we all must have a passion in life, not any passion, not someone elses passion, our passion. How it is our responcibility to go out into the world and find our own passion and pursue it with our whole being. He is truely one of the most insparational, down to earth people anyone could meet or listen to. 

Unfortunately Tommy is in hospital at present, in early March he had a brain tumor removed and has had to be re-admitted to hospital due to complications arising from the surgery. Everyone here will be praying for him, sending him good vibes for a speedy recovery because none of us is quite ready for a world without tee shirt Tommy.

Tommy Hafey, in my opinion, in bodies The Cool Impossible and what Eric and his philosophies teach us all about health, fitness, true self, over coming fear and humanity. There are far too few Tommy Hafey's in this world, people like him are lit from within and without fear or favor they shine a beacon of light on our own lifes path, helping us find our way . 

A speedy recovery Tommy.

HAPPY EASTER TO ALL, I HOPE IT WAS A PEACEFUL AND HAPPY TIME FOR EVERYONE.

On Thursday my family and I flew to Adelaide, spending Easter with my sister's and their families and as always the first thing I packed was my running gear. The weather in Adelaide was fantastic, warm and sunny, so it was great to be outside let alone be outside and running on such beautiful days.

On the Thursday before Easter and Good Friday I completed day's 4 and 5 of Phase 1, Week 6 on grass at a park not far from the beach 5 or 6 km from my sisters place. While there on Thursday doing my warm up and sprint work I had 3 people come over and ask about these strange Blue shoes I was wearing. Two of the enquires were general and when I started to briefly explain how they worked, where they could be purchased and about TCI, their eye's glazed over. However the third person put the name of the book and the web address of TCI in her phone. Then on Friday we had dinner with the whole family and my other sister who has had great trouble with the feet and legs was very interested in the foot strength excercises in TCI, so you never know I may have spread the word a little further.

On Sunday, mid morning, I did my long run for the week, trying to keep my HR in HRZ.2 as per the Startegic Running Foundation, completing 20.6 km in 2:01.23 with my average HR for the run being 142 BPM. Looking at the data afrerwards my HR spiked for the first km or so then settled down into HRZ.2b for most of the run. Though it did creap up into the lower end of HRZ.3 every now and then through out most of the run. My zone 2, based on my tests, is 131 to 140 BPM and zone 3 is 141 to145 BPM.

My B2R's were left in the bag for this run and I ran in my New Balance 1080-V2's so as to continue the slow transition to full time running in my B2R Trail shoes.

I ran a mostly flat course that followed a bike path to the beach then along the beach front for about 5 km. There was a couple of small hills evenly spread through out the run but nothing that was too taxing. It was warm being about 25 deg C, there was almost no wind and when I ran along side the ocean it was like glass. Once I left the beach I ran along the perimeter of a golf course before hitting quiet suburban streets for much of the run. For the final part of the run I ran along the footpath of a main Rd but given it was Easter Sunday it too was relatively quiet.

The pleasing thing about the run was that though my legs were tired before I started, I had no trouble at all running. I listened to my ipod but remained aware, concentrating on form and cadence with my legs seemingly not deteriorating to any great extent over the run like they once would have.

Then after my CD, protein shake and shower my legs felt a little more fatigued than they did before the run but nothing like they have in the past. I have in the past, many times, given a similar work load to the past few weeks, had my hamstrings cramp up once I had cooled down, showered and/or sat down. I use to dread sitting down and I would be on edge knowing I was going to cramp, and if I did cramp I'd almost be in tears with the pain. But thanks to Eric and TCI I feel those days are well and truely behind me now.