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Podcast: Episode 100: The long and winding road of progress or how to take over an hour off your half marathon time in 6 years

May 10, 2019 //  by Zoey//  Leave a Comment

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When someone in our Run Club community asked me about progress, they probably didn’t expect me to go on about it for 80 minutes, but here we are.

So often on the socials, you see where people are now and might not realise all the ups and downs it took to get there. And in fact, you probably couldn’t get there without the ups and downs.

In this podcast I talk about getting started running in 2011 and then a bit of my timeline in going from a 3 hour half marathoner to a 1:36 half marathon at Canberra, just recently. I think I confuse myself a bit with the timeline somewhere in the middle, but you get the idea.

2013: First two half marathons, being dragged along by someone faster than me.

2014: Decide to actually follow a specific training approach to get better, rather than just running without any plan. Manage to break 2 hours in April and break 1:50 in July. Go on to run my first marathon at the end of the year.

2015: Tear my adductor at the beginning of the year, but go on to run a 4:08 marathon at the end of the year, which didn’t go according to plan but I was so proud of anyway.

2016: Work up to a 25 minute 5k in January to get some speed back, but then business pressures take over and I take time off anything but easy running. Run all the marathons between 5 and 6 hours and fall out of love with the distance pretty quickly.

2017: Challenge the story I’m telling myself about never being able to better that Gold Coast half and start proper training again. Run 1:46 in Gold Coast and 1:40 in Melbourne

2018: Come to terms with a long-term structural injury from scoliosis and don’t run for around 6 months. And then start the process of rebuilding.

I talk a bit about the obstacles (some physical, some mental), how to assess where you should be working and how to create sustainable change for the long term.

Grab a 7 day free trial in Run Club, by heading over to the store here.

Listen here or on iTunes, Spotify or Stitcher:

Watch on YouTube here:

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Category: PodcastTag: half marathon, mindset, podcast, training

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It’s not a fast shoe, but a shoe I absolutely love for easy and recovery runs. It’s pop and energy return just makes them more fun. I feel like it’s sweet spot is up to about 15km, beyond that I’d probably pick a different shoe. 

Because the foam is kind of squishy I like it best for flat runs or gentle hills. 

I think Nike are getting a whole lot better in the toe box and this feels more generous than some of my other options too. 

I’m very neutral but I feel like if your tendency is for your foot to roll a bit then this isn’t going to work for you, you need to be landing in the middle of the shoe to get the benefit of the wider platform. 

But I think my favourite thing about them is with the energy I get back I feel like my posture is better thought it the run.
Wearing a happy birthday Rosette. Reminded me of w Wearing a happy birthday Rosette. Reminded me of watching Nuzzle and Scratch with alpacas who got fired every week for doing an awful job but were also rosette obsessed. 

Anyway we’ve come a long way, baby.
Don’t let a stressful week detract from the fact Don’t let a stressful week detract from the fact that once it stops raining (finally!) it is the most amazing time of the year for running. 

12km rolling hills at an easy effort level this morning while I was listening to the @strongerbyscience podcast. 

It’s Friday, about to head into study break so I can start making some progress on my essays and it’s the day between birthdays so I do t have to make anyone a cake today 😉
Someone has a birthday today and I guess I do too, Someone has a birthday today and I guess I do too, in some ways. 

Ten years ago a midwife told me I was 4cm dilated and I thought I don’t think I can do this. But then they got a second opinion and I was 10cm and ready to push. She was tiny (6 pounds) but there has never been anything small about her. 

She was an escape artist as a toddler, and now she feeds me cheesy romantic lines off YouTube, but mostly her big love is her big sister.
If you are going to get up before 4am to make sure If you are going to get up before 4am to make sure your gym session and your 15km run happens, you best believe I’ll be making sure I’m in full matchy mode.
Me pre-covid: 2-3 workouts every week. Me now: wh Me pre-covid: 2-3 workouts every week.

Me now: what?! I’ve got a workout this week? 😜

Pretty wet out there but a great way to kick off the week of a lot of adulting. Like seriously a lot. Calling plumbers, getting the car registered, two kid birthdays. TWO. 

Nothing like a hard session to make yourself feel so much more capable of everything else before you. 

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Can confirm doing a workout at the gym in a mask i Can confirm doing a workout at the gym in a mask is about as pleasant as it sounds 🤣

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Life, Warlike. 

And man, it seems like a war sometimes. 

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As distance runners we are conditioned to always h As distance runners we are conditioned to always having more in the tank, always holding something in reserve. Never redline. 

And mostly that leads to intelligent pacing and great training. 

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The gift you get at the end is knowing there was nothing left at the end. You get to leave everything out there with it. All your anxiety, all your passion, all your anger, all your joy, all of the parts of yourself that you compartmentalise to make them acceptable. It’s all out there. 

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And a return of the run-crossfit-run sandwich. 

Run 20 minutes

Crossfit we had 10:00 of 1 deadlift @ 75kg, 1 back squat @ 45kg and each round the reps go up by 1. I got to the rounds of 6 by which time it was getting spicy 🌶 🔥

Then I ran for an hour. 

Got a bit wet, but now I only have to worry about where the three breakfasts are coming from
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The decision not to run before doing the #crossfit The decision not to run before doing the #crossfitopen 21.3 and 21.4 was a good one 😜

I’ll run later. Meanwhile 90 squats was more than enough!
“Do not try to save the whole world or do anythi “Do not try to save
the whole world
or do anything grandiose.
Instead, create
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falls into your open cupped hands
and you recognize and greet it.
Only then will you know
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to this world so worthy of rescue.” 
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An appropriate t-shirt metaphor for doing a presen An appropriate t-shirt metaphor for doing a presentation on why women were historically deemed unsuitable for some sports. 💪
No better way to settle the nerves (uni presentati No better way to settle the nerves (uni presentation today) than a 15km run to meet the sunrise ☀️
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