A few years ago I had the fortunate pleasure of holding a dinner party conversation with Ralph Doubell. I would usually not know who a guy with his credentials was, however at the time I was associating with a sprinter named ‘Aaron Macarthur’ who never use to stop talking about Ralph this, Ralph that.
So, I had forcibly become aware, even a little interested in who Ralph was, what he had done, and about ‘that’ record. For those less acquainted, Ralph Doubell, still, in the year 2009 AD holds the Australian 800m record set way back in 1968 – yes its 41 years old boys and girls. I think it was an Olympic Gold medal/ World Record at the time (Mexico, whatever). Don’t ask me what time the record is - its a race less than 2 minutes.
Anyway, after I was introduced to Ralph under a marquee in Aaron Macarthur’s back yard, I had one of the most enthralling running conversations in my life - a moment that changed all my views on training and taking advice relating to running from that day forward.
It was clear from the outset of the conversation this guy wasn’t going to tolerate my cheap-shot sarcasm regarding the training habits of sprinters, nor was I going to try it on with an Olympic Gold Medallist (respect, please).
We soon engaged in a verbal tête-à-tête about the evolution (or in his words) lack of evolution in Australian distance running since the mid 1960s. “Australian middle distance runners these days run 70-90k a week in training; we use to run 160k every week, that’s why we ran faster” The other counties train their middle distance runners properly, we don’t [NB Mottram does 160k per week and is a world beater – you join the dots].
Who is coaching them I asked, “well the AIS has institutionalised ‘science-based’ training principles among the Australian middle distance fraternity that just isn’t working, they train too easy and not enough” We use to do an easy 16k run every day or so in under an hour (sub 4 min ks), and then go do endless reps at the track and on sand dunes”.
“We thought bigger in the 1960s, I use to have lunch on Fridays with [name escapes me] and we were talking about running under 1min 40secs for 800m, then we would go training” Today they still want to run under 1min 50 seconds.
Ralph went on to mention “I’m not so popular with the running establishment because of my views, that’s why I work in the finance industry now. People still come up to me and tell me how you should train 800m runners based on all types of sports science, and I ask, ‘so what time do you run as a result of that?, they tell me and I say- “well it obviously doesn’t work does it?” – (I laughed almost uncontrollably when he said this -what posture).
He even went on to name coaches responsible for the Australian middle distance demise, which out of fear of defamation, I will not be naming here*. Let me just conclude by saying that Ralph’s views weren’t that flattering of some big name coaches and the potential results they have squandered over the last 2 decades.
Finally, as we all now know and as a result of too few international results achieved by our distance runners in the last two decades, we now have no AIS distance program, which could ironically enough, allow new ideas to enter the Australian distance running landscape and a return to its 1960s golden days.
Bring back Ralph I say!
*Mr Deek if you are reading, you were specifically excluded from any finger pointing in these discussions in Macarthur’s backyard between me and Ralph.
Thursday, May 28, 2009
Monday, May 18, 2009
The Grand Trifecta for BMMC
Current BMMC Stat Sheet:
- 2008, 12 foot track - Victory and new Course Record (shogun)
- 2009, 6 foot track - Victory and new Course Record (ST)
- 2009, TNF 100 - Victory and new Course Record (Gotta Go)
Reading like a Tiger Wood Resume, the BMMC has taken out all 3 trail running Majors in the last 9 months. The above clearly indicating a new golden era in trail running eminating almost entirely from the Blue Mountains region, including all its postcodes from Mt Vic to Lower Glenbrook. The BMs are obvioulsy a breeding ground for record breaking performances of the trail nature.
To those who live there, train or grew up in the Mtns there were no surprises on the weekend. The performances of the humble Andrew Lee (aka the new DK) and Shogun humbled the biggest names in the sport again on the weekend, including DK himself who stated "its the toughest 100k course he has ever attempted". Note: the BMMC would be happy to sign a poster for DK if he would like one?
Well done to all BMMC memebers who ran, particularly Dr Phil for his gutsy and gritty performance and course photography, and to Prince Donga for facing down the eye of personal adversity with characteristic BMs style. To all crewage and the club house secretary, thanks for the Pizza and ending to a great weekend.
As we say in the BMMC, "If your training on the flats, your not really training"
- 2008, 12 foot track - Victory and new Course Record (shogun)
- 2009, 6 foot track - Victory and new Course Record (ST)
- 2009, TNF 100 - Victory and new Course Record (Gotta Go)
Reading like a Tiger Wood Resume, the BMMC has taken out all 3 trail running Majors in the last 9 months. The above clearly indicating a new golden era in trail running eminating almost entirely from the Blue Mountains region, including all its postcodes from Mt Vic to Lower Glenbrook. The BMs are obvioulsy a breeding ground for record breaking performances of the trail nature.
To those who live there, train or grew up in the Mtns there were no surprises on the weekend. The performances of the humble Andrew Lee (aka the new DK) and Shogun humbled the biggest names in the sport again on the weekend, including DK himself who stated "its the toughest 100k course he has ever attempted". Note: the BMMC would be happy to sign a poster for DK if he would like one?
Well done to all BMMC memebers who ran, particularly Dr Phil for his gutsy and gritty performance and course photography, and to Prince Donga for facing down the eye of personal adversity with characteristic BMs style. To all crewage and the club house secretary, thanks for the Pizza and ending to a great weekend.
As we say in the BMMC, "If your training on the flats, your not really training"
Wednesday, May 6, 2009
Last week
Mon AM - scheduled sleep in
Mon PM - run 2 laps birdwood Gully steps (9ks) (solo)
Mon Pm - swim 2.5ks with reps (BMMC)
Tue Am - Big Home loop (BMMC)
Tue PM - Run with PIS at River (PIS)
Wed AM - Swim at the Woods 2k (BMMC)
Wed PM - Run 3k with Refs, yes 3k!(NRL)
Thur AM - basic hill run, cut short (BMMC)
Thur PM - Big Home loop, (solo)
Fri AM - Swim 2k (solo)
Fri PM - Run Small home Loop (solo)
Sat AM - Run every singles trail North and West of Glen NP in the Lower BMs (BMMC)
Sat PM - using: excuse 1 (see previous blog)
Sun AM - Run 20k TT with group of 8 in NP (remaing trails in Lower BMs) (LBMDM)
Sun PM - Swim the woods 2k (BMMC)
A consistent approach as per previous blog
Totals: unpublished, as not statistically reliable
Mon PM - run 2 laps birdwood Gully steps (9ks) (solo)
Mon Pm - swim 2.5ks with reps (BMMC)
Tue Am - Big Home loop (BMMC)
Tue PM - Run with PIS at River (PIS)
Wed AM - Swim at the Woods 2k (BMMC)
Wed PM - Run 3k with Refs, yes 3k!(NRL)
Thur AM - basic hill run, cut short (BMMC)
Thur PM - Big Home loop, (solo)
Fri AM - Swim 2k (solo)
Fri PM - Run Small home Loop (solo)
Sat AM - Run every singles trail North and West of Glen NP in the Lower BMs (BMMC)
Sat PM - using: excuse 1 (see previous blog)
Sun AM - Run 20k TT with group of 8 in NP (remaing trails in Lower BMs) (LBMDM)
Sun PM - Swim the woods 2k (BMMC)
A consistent approach as per previous blog
Totals: unpublished, as not statistically reliable
Monday, April 27, 2009
Sleep on Benchmarking Consistency: An Empirical Discussion
Stimulated by discussion on another recent BMMC Blog on the role consistency plays in improvement (see Scambullants recent treatise on C+R= Imp), I started to realise that while everyone understands the relationship between consistency and performance, we all actually have our own definitions of what consistency is.
The word Consistency I believe is one of the most misused words in the English running lexicon. Albeit, while ones person’s consistency is another person’s overtraining (apparently), I thought I would attempt to develop a runner’s bench mark of consistency that could help in the application of this term in relation to running in the lower Blue Mtns – so here goes.
In his book, “De Castella on Running” (a 1980’s running bible to me) the great man himself, Deek, puts his careers success down to being relatively injury free due to “many years of consistent running” – what did he mean? On page 116 he goes on to say he went 1,000 consecutive days of running in his running diary before he had a day off running – 1,000 days!
Or you could read Laurie Lawrence’s book about Australias ONLY Olympic Gold Medal at the 1984 Games, won by a 17 y.o. kid named John Seiben in the 200m fly and WR time from Lane 8!
Seiben said before the race he was just happy to be in the Olympic final, that was before Lawrence got to him seconds before he got on the blocks and whispered something in his ear..... “then I realised I would win” says Seiben, going on to swim past the entire field in the last 25ms of that race. What did his coach say that inspired him? He said “You haven’t missed a training session in 3.5 years”- yep, again more than 1,000 days of training appears to be a standard!
Again, I quote an interview with Haille Gebreselassie the day after he set a marathon WR (2h3m59s) where he said, “I didn’t run this morning as I was a bit stiff”, followed by “ I can’t remember the last morning I didn’t run, don’t worry I will be out running this afternoon, I won’t be missing another session like this morning”.... I am guessing he too is a 1,000 dayer!
You may say, yeah but I am not Deek, Haille or Seiben..... and the answer is “of course you’re not, you probably haven’t done your 1,000 days yet”.
So there you have it, a bench mark of running consistency drawn from undisputable empirical evidence.
As for me this week, the less said the better, I will just ask one question; “excuse me Mr De Castella, does 2 out of 7 days running count as consistent?” (No I’m sure he would say)
The word Consistency I believe is one of the most misused words in the English running lexicon. Albeit, while ones person’s consistency is another person’s overtraining (apparently), I thought I would attempt to develop a runner’s bench mark of consistency that could help in the application of this term in relation to running in the lower Blue Mtns – so here goes.
In his book, “De Castella on Running” (a 1980’s running bible to me) the great man himself, Deek, puts his careers success down to being relatively injury free due to “many years of consistent running” – what did he mean? On page 116 he goes on to say he went 1,000 consecutive days of running in his running diary before he had a day off running – 1,000 days!
Or you could read Laurie Lawrence’s book about Australias ONLY Olympic Gold Medal at the 1984 Games, won by a 17 y.o. kid named John Seiben in the 200m fly and WR time from Lane 8!
Seiben said before the race he was just happy to be in the Olympic final, that was before Lawrence got to him seconds before he got on the blocks and whispered something in his ear..... “then I realised I would win” says Seiben, going on to swim past the entire field in the last 25ms of that race. What did his coach say that inspired him? He said “You haven’t missed a training session in 3.5 years”- yep, again more than 1,000 days of training appears to be a standard!
Again, I quote an interview with Haille Gebreselassie the day after he set a marathon WR (2h3m59s) where he said, “I didn’t run this morning as I was a bit stiff”, followed by “ I can’t remember the last morning I didn’t run, don’t worry I will be out running this afternoon, I won’t be missing another session like this morning”.... I am guessing he too is a 1,000 dayer!
You may say, yeah but I am not Deek, Haille or Seiben..... and the answer is “of course you’re not, you probably haven’t done your 1,000 days yet”.
So there you have it, a bench mark of running consistency drawn from undisputable empirical evidence.
As for me this week, the less said the better, I will just ask one question; “excuse me Mr De Castella, does 2 out of 7 days running count as consistent?” (No I’m sure he would say)
Friday, April 17, 2009
Sleep on "The Worlds Best Excuses" -Version 2
Prefacing this entry with the fact that I am no model citizen when it come to excuse making, a lot has been said recently about excuse making for missing training.
If one wrote a book on the subject of excuse making Im sure it would be a lengthy book and require an immediate reprint if sold solely in the Blue Mtns at the moment - I could even contribute a good chapter titled: how to deliver an early morning excuse via SMS (and then go running with Gareth anyway)
Some prefer to use the truth when making up excuses for not turning up to training, such as "couldn't be stuffed, I'm too lazy, or I'm on holidays so don't need to run at 5:30 am". It tends to be the honest excuses that get the most criticism, why is that?
While on the other hand, the more imaginative and creative excuses (the ones made of B.S) are often digested hook line and sinker as palatable reasons for random no shows, for example 'this alien landed and stole my running shoes'.
So I would like to start an official register of imaginative excuses that can be used when deciding to be somewhat economical with the truth when making an excuse, this will at least make it more entertaining for those regularly in receipt of excuses (like the Scam- again no model citizen, but generally a reliable dude).
Registered Excuses:
1: I don't want to improve my times, so I will sleep in today
2. I ran yesterday, so obviously I wont be running 2 days in a row
3. I like to train at Vo2 Max every session, all session, and you run too slow [or fast] for me to maintain my Max
4. I didn't get home until 9:30 pm last night so I might give it a miss
5. I think training has taken me as far as it can, I'll just use visualization from here on in
6. I have a girl friend now (or new pet) so running isn't a priority
7. Its too hot, too cold, too dark, too wet, too early or late, its too dry or windy, its too humid or sunny, its too foggy, the snow is too deep, the rivers too wide, the flood too angry, the bush fire is moving too fast and may cross our path,
7.a Any excuse related to season, weather or terain
8. The National Park is closed, or that run is in the Catchment Area
9. That run technically includes an illegal route (ie private property)
10. I will be driving to Lismore or Newcastle until further notice
11. I have another event on, including: wedding anniversary, a "close" family event, a "recognised" religious event(NB: attempting to plan a 3 peaks expedition on your wedding anniversary is not recommended OK)
12. and from Mister G a direct quote:..."Some sort of excuse about having warm company under the doona on a cold morning (aka semi-retirement)...."
13. [other excuses here]
Part 2 to blog, this weeks running;
- Ran two laps of Kedumba with Mister G, the Scam and J-Glen on Saturday, ascent 1: 45m 30sec, ascent 2: 41m 20secs (a lot of NF 100 animals out on course familiarization exercises), followed by
- 20km time trial in the National Park on Sunday with a cohort of the Blue Mtns elite cross country runners/ triathletes on a run promoted as their "easy" sunday morning run, ahhh to be 18 years old again!
- Weeks totals, 107k running, 5km swimming, ride nil
If one wrote a book on the subject of excuse making Im sure it would be a lengthy book and require an immediate reprint if sold solely in the Blue Mtns at the moment - I could even contribute a good chapter titled: how to deliver an early morning excuse via SMS (and then go running with Gareth anyway)
Some prefer to use the truth when making up excuses for not turning up to training, such as "couldn't be stuffed, I'm too lazy, or I'm on holidays so don't need to run at 5:30 am". It tends to be the honest excuses that get the most criticism, why is that?
While on the other hand, the more imaginative and creative excuses (the ones made of B.S) are often digested hook line and sinker as palatable reasons for random no shows, for example 'this alien landed and stole my running shoes'.
So I would like to start an official register of imaginative excuses that can be used when deciding to be somewhat economical with the truth when making an excuse, this will at least make it more entertaining for those regularly in receipt of excuses (like the Scam- again no model citizen, but generally a reliable dude).
Registered Excuses:
1: I don't want to improve my times, so I will sleep in today
2. I ran yesterday, so obviously I wont be running 2 days in a row
3. I like to train at Vo2 Max every session, all session, and you run too slow [or fast] for me to maintain my Max
4. I didn't get home until 9:30 pm last night so I might give it a miss
5. I think training has taken me as far as it can, I'll just use visualization from here on in
6. I have a girl friend now (or new pet) so running isn't a priority
7. Its too hot, too cold, too dark, too wet, too early or late, its too dry or windy, its too humid or sunny, its too foggy, the snow is too deep, the rivers too wide, the flood too angry, the bush fire is moving too fast and may cross our path,
7.a Any excuse related to season, weather or terain
8. The National Park is closed, or that run is in the Catchment Area
9. That run technically includes an illegal route (ie private property)
10. I will be driving to Lismore or Newcastle until further notice
11. I have another event on, including: wedding anniversary, a "close" family event, a "recognised" religious event(NB: attempting to plan a 3 peaks expedition on your wedding anniversary is not recommended OK)
12. and from Mister G a direct quote:..."Some sort of excuse about having warm company under the doona on a cold morning (aka semi-retirement)...."
13. [other excuses here]
Part 2 to blog, this weeks running;
- Ran two laps of Kedumba with Mister G, the Scam and J-Glen on Saturday, ascent 1: 45m 30sec, ascent 2: 41m 20secs (a lot of NF 100 animals out on course familiarization exercises), followed by
- 20km time trial in the National Park on Sunday with a cohort of the Blue Mtns elite cross country runners/ triathletes on a run promoted as their "easy" sunday morning run, ahhh to be 18 years old again!
- Weeks totals, 107k running, 5km swimming, ride nil
Wednesday, April 1, 2009
Wollemi Traverse on Hold to Sept. 2010
Following the 'distraction' of running over the last few months, I have decided to put on hold the first ever traverse of the Wollemi NP from the Upper Hunter to Bilpin until Sept 2010.
While the planned Traverse was THE reason I decided to enter the 6 Foot Track in January (marathon training was going to be my way of ensuring I'd be fit enough to complete the traverse), as it turns out running distracted me far too much during Jan & Feb from preparing properly for the traverse(in a serendipitously positive way of course).
Following a poorly executed food drop into the Central Wollemi last thursday (including 6 painful hours on a Mtn bike and missing the position by 5-7 kms), I realised I wasn't ready in many ways for 14 days solo in the most rugged Wilderness area in NSW, particularly given I was not organised.
So,the Traverse can wait 18 more months - but going back out and picking up the food drop is another story yet to come.
Most notably this week was a bush walk with the Scam to try and find Tesselate Hill that lies at the back of Mt Irvine (near Mt Wilson). Unfortunaley, when we got out of the car, someone (who will remain nameless in this Blog)had forgotten the map! Luckily we were confident enough to walk off into remote wilderness with no map, relying only on our gut instincts of a homing pigeon, our wits and very basic bush skills.
As for running, two easy weeks followed the race, and then one really easy week while away for work in Brisbane, where I am blogging from. Runnning in a CBD is horrible, makes you appreciate the clean air and fire trails of the Blue Mtns.
Time to start training again, with some big races coming up- just need to work out what they are?
While the planned Traverse was THE reason I decided to enter the 6 Foot Track in January (marathon training was going to be my way of ensuring I'd be fit enough to complete the traverse), as it turns out running distracted me far too much during Jan & Feb from preparing properly for the traverse(in a serendipitously positive way of course).
Following a poorly executed food drop into the Central Wollemi last thursday (including 6 painful hours on a Mtn bike and missing the position by 5-7 kms), I realised I wasn't ready in many ways for 14 days solo in the most rugged Wilderness area in NSW, particularly given I was not organised.
So,the Traverse can wait 18 more months - but going back out and picking up the food drop is another story yet to come.
Most notably this week was a bush walk with the Scam to try and find Tesselate Hill that lies at the back of Mt Irvine (near Mt Wilson). Unfortunaley, when we got out of the car, someone (who will remain nameless in this Blog)had forgotten the map! Luckily we were confident enough to walk off into remote wilderness with no map, relying only on our gut instincts of a homing pigeon, our wits and very basic bush skills.
As for running, two easy weeks followed the race, and then one really easy week while away for work in Brisbane, where I am blogging from. Runnning in a CBD is horrible, makes you appreciate the clean air and fire trails of the Blue Mtns.
Time to start training again, with some big races coming up- just need to work out what they are?
Sunday, March 15, 2009
Victory in 6 Foot Track!
3 Hours 15mins 25 seconds
Well the time above tells the result, and I must say it did shock me a bit as well.
Woke at 5am for breakfast, then back into bed until 6:15am then left for race at 6:30am with my support crew, Dr N. Johnson and Professor Peter- great company and great humor was enjoyed on way to race. Slowly walked to the race start up the raod to Explorers tree where I got a stitch and was passed by many.
As I stood in the starting area, I went over the race plan, and the long runs logged in preparation - surely no one else had been through what I had in the last 3 months. The starters gun cracked and we took off down Nellie's Glen, one runner took off (M.R) and was out of sight by the time the road leveled out, oh well, just run your own race I thought. Was joined by another member of the Blue Mountains Marathon Clinic and Warrimoo resident, Andrew Lee - who graciously gave way on the singles track down to river.
Hit the river in 62 mins, 53 mins for KOM to Pluviometre (1hr 55mins accumulated), 1hr 19mins to finish (3h15m25s accumulated). Passed the haire (M.R) at bottom of Mini Mini saddle and then ran my own race from there. 13.8kms/ hr overall pace.
One of the best things was carrying a 600ml Mt Franklin water bottle the entire way and filling it up at every 2nd water station (courtesy of the RFS) and sticking to one gel every 30mins (set on watchs timer). 3 cups of water, 1 cup of High 5 at every station.
When I got to pluvi i estimated I would be at least 3-5 mins up, and then concentrated on drinking and running within my self. 99% of it was strength-endurance, aerobic running, with the water bottle in the hand making me concentrate on a sustainable 'training style' pace. Thanks to the Dr Johnson (and his Beijing University counterparts) for the scientifically based advice to drink 600-700ml per hour, and for following the instructions on the back of the Endura Gels sachets. Advice based on simple guidelines, but usually not followed.
The finish was, emotional, I love winning and didn't start counting my chickens until I was running down to Caves House. At 13ks to go I thought I can runn 13ks hard no matter what happens. With 7.1ks to go (road crossing) I worked out that if I ran at least 4min/ ks I'd be finished in 3hrs 15mins? - what the? surely my tired mind had miscalculated something.... any way hammered to the finish on adrenalin and finished with a big jump over the line. I stood there in the finish area just soaking it up and comprehending what i just did - 8 mins off the record, C'mon!!! Hung out with Margaret and Mr Trotter at finish (local friends) and then was met by my support crew.
Anyway, need to look at new challenges now.......
Well the time above tells the result, and I must say it did shock me a bit as well.
Woke at 5am for breakfast, then back into bed until 6:15am then left for race at 6:30am with my support crew, Dr N. Johnson and Professor Peter- great company and great humor was enjoyed on way to race. Slowly walked to the race start up the raod to Explorers tree where I got a stitch and was passed by many.
As I stood in the starting area, I went over the race plan, and the long runs logged in preparation - surely no one else had been through what I had in the last 3 months. The starters gun cracked and we took off down Nellie's Glen, one runner took off (M.R) and was out of sight by the time the road leveled out, oh well, just run your own race I thought. Was joined by another member of the Blue Mountains Marathon Clinic and Warrimoo resident, Andrew Lee - who graciously gave way on the singles track down to river.
Hit the river in 62 mins, 53 mins for KOM to Pluviometre (1hr 55mins accumulated), 1hr 19mins to finish (3h15m25s accumulated). Passed the haire (M.R) at bottom of Mini Mini saddle and then ran my own race from there. 13.8kms/ hr overall pace.
One of the best things was carrying a 600ml Mt Franklin water bottle the entire way and filling it up at every 2nd water station (courtesy of the RFS) and sticking to one gel every 30mins (set on watchs timer). 3 cups of water, 1 cup of High 5 at every station.
When I got to pluvi i estimated I would be at least 3-5 mins up, and then concentrated on drinking and running within my self. 99% of it was strength-endurance, aerobic running, with the water bottle in the hand making me concentrate on a sustainable 'training style' pace. Thanks to the Dr Johnson (and his Beijing University counterparts) for the scientifically based advice to drink 600-700ml per hour, and for following the instructions on the back of the Endura Gels sachets. Advice based on simple guidelines, but usually not followed.
The finish was, emotional, I love winning and didn't start counting my chickens until I was running down to Caves House. At 13ks to go I thought I can runn 13ks hard no matter what happens. With 7.1ks to go (road crossing) I worked out that if I ran at least 4min/ ks I'd be finished in 3hrs 15mins? - what the? surely my tired mind had miscalculated something.... any way hammered to the finish on adrenalin and finished with a big jump over the line. I stood there in the finish area just soaking it up and comprehending what i just did - 8 mins off the record, C'mon!!! Hung out with Margaret and Mr Trotter at finish (local friends) and then was met by my support crew.
Anyway, need to look at new challenges now.......
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