The word injury sparks a sense of familiarity and some level of anxiety in too many sportspeople. Whilst the associated challenges can be hard to stomach, I do believe they can teach us some of the greatest lessons. I would be lying if I said I didn’t think about ‘touching wood’ as I uploaded this but if anyone can take away a piece of information that helps them through their own injury, then it was worth sharing.

#1 RESILIENCE & SATISFACTION

#2 PERSPECTIVE, APPRECIATION & HUNGERthe outdoors, breathing in fresh air, being able to move my arms and legs freely and as quickly as I feel like on any given day and chasing progress. Fortunately, the latter can also be achieved in a gym setting and THAT is what I used to motivate myself during rehab. Boredom, discomfort and loneliness accompanied me often and I discovered how much harder these feelings were to overcome when experienced outside of my preferred sport. Setting daily cross-training goals to measure my progress provided the fulfilment needed to fuel my fire. My Believe training journal saved me.

Fear of not healing in time for my race and concern that my long term running capacity may be compromised acted as powerful motivators to learn from mistakes and commit to a smart approach. I am now more grateful for the capacity to run and am hungrier to make the most of opportunities. #3 MAKE PHYSICAL GAINS IN OTHER VALUABLE AREASThe end result can be a stronger and hardier version of your previous self, with a greater training potential once the injury has healed.

#4 MASTER PREVENTION & MANAGEMENT

#5 MAKE TIME TO DEVELOP OTHER AREAS OF LIFEEmbrace every opportunity to grow and make every challenge a positive one.All the best. Jess

Mentally prepare for the course. Given that Melbourne is a point-to-point Marathon, I like to break the run up into segments and give myself a goal for each (see below)

Eat foods that are familiar, easy to digest and high in energy – carbohydrates are a source that the body can break down quickly and easily.  Lay out your marathon shoes, singlet & shorts, socks & underwear, race bib & pins, watch, sunnies, hat, anti-chafe cream, snacks, sunscreen etc. the night before so that you don’t forget anything in your ‘potentially’ nervous state on Sunday morning. Be excited. When I line up for a Marathon race I tell myself, “it’s time to reap the rewards”. The months of preparation required for such an event are physically, mentally and emotionally challenging with often a cup of coffee and an endorphin rush to celebrate a hard session. Don’t get me wrong, I love a good post-run cappuccino but it doesn’t compare to the feeling of moving across the finish line after 42.195km.Override your feelings of doubt with positive self talk when the going gets tough. Remind yourself of the training runs you completed when you seriously thought you wouldn’t... imagine yourself being energised by the quality fuel you have taken on... picture the special people who have helped you to this point and who are no doubt thinking of you too - or are ready to cheer for you somewhere along the course.

Utilise the participants around you as a source of inspiration and energy. Pick a runner ahead and gradually try to bridge the gap between you. Encourage other runners who appear to be going through a tough patch - see their appreciation and enjoy the feeling of empowerment that comes with helping others. Show your gratitude to a supporter in the crowd with a smile or even just a quick glance or nod.Run with purpose. Remind yourself of why you took on this journey in the first place...was it a personal health goal? Was it to raise money or awareness for a meaningful cause? This will help you to maintain focus and perspective to stay mentally tough when you need to. Never underestimate the power of adrenaline and new-found energy that will carry you in the final kilometer. When you enter “The G” (and if you are fortunate to see the faces of your family members / friends / coach) it is likely that the pain will seem irrelevant. For many, this is the feeling we run for and it’s important to soak it up. Enjoy the moment and let the emotions flow.Embrace the unexpected challenges that are inevitable on Marathon Day. Examples include needing to go to the toilet at an inconvenient time, missing a gel, feeling a stitch or cramp, having a shoe lace come undone, feeling discomfort or rubbing where you haven’t before, experiencing the sharpness that comes with a new blister or broken toe nail. Maintaining an open mind helps us to avoid panic and respond effectively. These challenges are all part of the experience and over-coming them makes the end result more satisfying. ALL THE BEST ON SUNDAY : ).

In 2015 I divided the run into 4 parts and made the following mental notes for each.

Part 1 (Start to Albert Park). Find my rhythm along St. Kilda road.

Part 2 (Albert Park loop to Port Melbourne). Enjoy the familiarity and think of it as another training run around Albert Park but this time with crowds and support.

Part 3 (Port Melbourne to Fitzroy road). Potentially a bit breezy and likely to be the most challenging part mentally after half way. Aim to stay as relaxed as possible and focus on maintaining a consistent strong pace. *I arranged to have my family on course at Elwood for the extra support when I needed it

Part 4 (Fitzroy to finishing in the MCG). A bit of an uphill challenge to break up the rhythm and then back along St. Kilda road but this time at the business end. Draw energy from the crowds and use their cheers to help drive your legs up the final steep climb to Domain road. Enjoy a downhill roll before the excitement and reward of entering the MCG – let yourself go.

TOUCH DOWN IN LONDON TOWN - Thursday August 3rd

Our British Airways flight from Milan hit the runway at 2.40pm. It had been a long day of travel with our 6am wake up in St. Moritz, a three-hour road trip accompanied by coach Adam Didyk and fellow Aussie Marathoner Josh Harris to Italy and a siesta on the tarmac in Milan before take-off. Fortunately, our travels were assisted by a quality playlist (thanks Adam) and some trusty Italian coffee. Following a bus ride into central London from Heathrow, we were united with our team in the Grange Tower Bridge Hotel – a moment that I had been really looking forward to! The setup in London was everything we could have hoped for and more… comfortable beds, a variety of hearty meal options for breakfast, lunch and dinner, friendly staff, a highly professional group of coaches, health care personnel and support staff, a common room for Team Australia (like we had at the Rio Olympics) and a fantastic team of athletes. That evening, a few of us headed out for a light trot from the hotel. As I presumed it felt more like a heavy shuffle after a day of travel but nevertheless it was good to get that one out of the way. Tomorrow was a new day! At my first hotel dinner I enjoyed meeting some of the athletes who had been freshly inducted into Team AUS such as Morgan McDonald, Georgia Griffith, Naa Anang and Nicola McDermott. Many of the athletes had spent the past week together at the team camp in Tonbridge, an hour outside of London. I had spent my final three weeks of preparation for this race in St. Moritz (1800m above sea level) so there were plenty of new faces to meet and familiar faces to catch up with.

CARBS. LET THE LOAD-UP BEGIN - Friday August 4th

coffee shop in St. Katherine’s Docks with a couple of the girls and a quick shop for some extra ‘carb load’ supplies at Sainsbury’s. My Sports Dietitian, Olivia Warnes and I had been emailing each other throughout week to fine tune my fuelling strategy for the two days leading into the race. I was really happy with the plan, which involved low fibre and easily digestible energy-rich foods. I was caught off guard one morning by the absence of Rice Bubbles but 1500m guru and dietitian Linden Hall came to the rescue with the most suitable alternative options. After lunch I saw team masseur Richard Squires for a fairly light lower body / back massage and he nailed it. I jumped off the table feeling taller, lighter and energised – a powerful confidence-booster before a race. The Team Australia common room was decked out with snacks, information boards, lounges and inspiring posters of Australian Championship medallists and role models, such as Steve Hooker and Cathy Freeman. Here I enjoyed watching the first night of athletics with team members before taking myself off to bed!

RACE EVE - Saturday August 5th

I had my phone alarm set to ensure that I didn’t miss the highly anticipated morning shuffle with Jack Colreavy, Morgan McDonald, Sinead Diver and Adam Didyk. This would be my 9th Marathon and also my 9th pre-race day thirty-minute shake-out with my coach Adam… a little tradition that we’ve managed to maintain since my debut Marathon five years ago. What makes this particularly impressive is that these Marathons have been in Japan, London, Moscow, Japan (2), Glasgow, Melbourne, Rio, London (2), London (3)… and that one of Adam’s least favourite activities is flying. Like Friday, Saturday involved being as lazy as possible. I got stuck into some sketching and read some more of a fantastic book called ‘A life without limits’ by Chrissie Wellington – I love an inspiring autobiography prior to a major race! Before dinner, Sinead and I met up on a backstreet by the hotel in our Aussie bloomers to make the final decision on what bottoms we would wear in the race. Three kitchen staff that appeared out of a back door must have wondered what on earth we were thinking as we whipped off our trackies and performed a few awkward strides in our green ‘knickers’ and sneakers. A few laughs later, we were having dinner and gearing up for another exciting night of athletics viewing.

CUTTING TO THE CHASE - Sunday August 6th

Usually I wake up on the morning of a Marathon before my alarm and before the sun has risen. I have my race kit and snacks laid to ensure that I don’t forget anything in my nervous fluster. The 2pm race start time at the World Championships meant that I could have a sleep in, eat a couple of high-energy meals and then chill out for a few hours. Naturally that didn’t happen - my brain was in auto-race prep mode. I jumped out of bed at 6am and headed out for a brief shake-out jog that would have been mistaken as a walk on my Strava feed. After a decent meal of Rice Krispies, toast, yoghurt and honey I headed back to bed to try and pass time. By 10am I was getting agitated. I sat on my bed, surrounded by rice crackers and electrolyte drinks and told roommate Eloise how much respect I have for track athletes who, unlike marathoners, regularly have to contain their competition nerves until the evening! After an inspiring lunch of steamed rice and soy sauce I took a quick shower and pulled on my Aussie kit – this is when the excitement really starts to kick in! It was time. Milly, Sinead, our coaches and I wandered across to the Tower Bridge, where our race was to start and finish. The next hour was a bit of a blur… a quick sit and chat with British friend Charlotte Purdue, a check of our Aussie Marathon males’ results, a 10 or so minute jog followed by a frantic check in process in a crowded room of anxious bodies. My fingers fumbled their way through the task of attaching a timing chip / transponder to each shoe and I quickly read over a few motivational lines in a letter before passing through the final athlete check point.

Milly, Sinead and I patted each other on the back as we joined the ninety plus females from across the globe in the start area. The clouds parted and a warm ray of sunshine beamed down on the pack as we received our 1-minute warning. I took a deep breath, reminded myself that I was ready and made a mental note to take on plenty of fluid early to set myself up for the final stages of the race. The gun fired and the runners were off at a conservative pace. I made the most of the opportunity to find a comfortable position in the main pack and attempted to stay clear of the elbows and flying legs. As with most races, there were a few clips and near trips but I try to think of these brief adrenaline rushes as opportunities to re-energise and refocus. The Marathon course in London comprised of four loops which I quite enjoyed, as it meant that I could see the familiar faces and hear the cheers of friends and team mates at least eight times depending on their position. A few hair pin turns, undulations, technical corners and surface changes; in addition to the hydration stations at every 5km check-point, kept us on our toes at all times. I was happy with the amount of fuel

and fluid I had been able to take on at each 5km station. I hadn’t dropped or missed any of my bottles thanks to the Athletics Australia staff who handed them to us with expert precision. As like any Marathon there were times where I felt on top of the world and others where I had to visualise throwing a rope around the athletes ahead and reeling myself in. Just before half way and again at about the 30km mark I had a bridge to gap between myself and the main pack. The race plan that my coach Adam Didyk and I had been discussing over the past two weeks, the self-talk, the honour of running for my country, the hard work I knew I had done and importantly the passionate support from the spectators helped me to lift my tempo and tack back on. To be honest my final 5 kilometres are a bit of a blur but I recall focussing on the closest runner in sight and simply chasing. People called out my position as I navigated my way through the winding section past Saint Paul’s Cathedral. I had just passed America’s Serena Burla to edge my way into the top ten but was determined to get myself into ninth. At 41km I noted the Ethiopian athlete, Dibaba, was within reach. She seemed to be slowing so I did my best to maintain rhythm and pace. With about 400m to go, I made my move and hoped I had done enough to secure my place. As we turned right onto the long Tower Bridge I heard nothing but the roaring crowd. A flash of yellow over my left shoulder caught my eye amidst the blur of discomfort, excitement, lethargy and anticipation. My mind was determined to fight and was able to rouse up all of the remaining physical strength to push my body to the line. I was ecstatic to have finished ninth and even happier that I was able to share the finishing feeling on the iconic bridge with Australian team mates, Adam, Australian support staff and my family via phone (in the early hours of the morning back at home). After a dehydrated two-hour-long drug testing process, with a group of weary ladies and a quick stop off at the nearby Strada café for some Italian, I was back where the day had started at the Grange Hotel. It felt good to fall into my bed that night. I stared at the roof and re-played the day a few times in my mind before dozing off.

QUEEN ELIZABETH STADIUM - Friday August 11

Sitting to my left was Eloise Wellings. Her eager eyes were fixated on the glowing track and the shiny bodies in action below us. It was a cool Summer’s night in London but the competition

and the world knew it. “Courtney…Courtney” Eloise chanted under her breath like a mantra. There was an eruption as Emma Coburn and Courtney Frerichs from the United States of America motored onto the final straight. One more hurdle to go. Tick. Adrenaline levels were peaking and faces were red…everywhere. Emma and Courtney crossed the line one after the other and within seconds were wrapped in each other’s arms with their eyes as wide as their mouths.

Having spent some time with Courtney during a three-week training camp in St. Moritz, Switzerland only one week earlier, I couldn’t be happier for the silver medallist who also achieved a 16 second personal best in the 3km steeple chase final that evening.

This was Friday night… which was to be followed by a huge weekend of athletic excellence whereby Australia’s Sally Pearson went on to win a gold medal in the 110m hurdles in a classy and exhilarating display from the outset. Dani Stevens launched a discus further than she ever had before to claim a silver medal and a result that like many, filled my heart with joy! These were a couple of many truly inspiring performances throughout the 2017 IAAF World Championships in the city of London.

I am very grateful for the opportunity to have taken part in the 2017 IAAF World Championships and thank everyone for their whole-hearted support for Team Australia.

Jess :)

After hours of intense grind, you finally cross th

I used to think that distance running was all about tolerating pain, sticking to a rigid routine and simply (or not so simply) hanging on through months of arduous training towards a fixed goal - all to experience that finishing feeling where the hard work would hopefully be justified. I was soon to realise how risky and damaging this narrow mindset may be. At the London 2012 Olympics it really hit home that the goal or moment we work so hard for may only last a couple of minutes, hours or days – which is miniscule in comparison to the time spent preparing. Given that we occupy the majority of our lives living out the cascade of processes between our goals, we should value and enjoy them equally - if not more.

Since a young age I have enjoyed setting goals and working towards them. I think this stemmed from Dad’s love for instigating a casual family goal setting chat on New Year’s Eve. My two siblings, parents and I would come up with some goals for the year ahead and I would get a real kick out of ticking off as many as I could. I assumed the big tick was the sole purpose of the exercise.

In answer to my initial question, it feels amazing to cross the line (even better under a goal time) but at the end of the day, this purely marks the completion of one chapter in a long story.

Thanks!

Jess

REFERENCE: Stulberg, B 2016, “Big Goals Can Backfire. Olympians Show Us What to Focus on Instead.” http://nymag.com/scienceofus/2016/08/why-having-big-goals-can-backfire.html?mid=fb-share-scienceofus. [Accessed June 2016].

“It is an exhilarating experience to catch the running bug but greater satisfaction comes from keeping it. Sometimes the challenge is not in starting a new activity but in sustaining the routine.”

I have had the pleasure of pulling on a fresh pair of runners with a new goal, an energised body and an unstoppable attitude… it’s like the “honey moon period” of running. As the weekly mileage and monotony steadily builds, as tiredness creeps in and as you find yourself optimistically committing to more activities than there are hours in a day, motivation to pull the runners on AGAIN can dip. I love running and I believe I always will but it is only natural that training can seem like the last thing your body wants at times. On some occasions a rest day may be the best prescription but on other occasions the outlet that running provides can be the ultimate cure. Here are some pearls that I have picked up along the way to help maintain a positive and sustainable relationship with running.LOCATION, LOCATION: FIND ONE THAT APPEALS TO YOU: Training location is a major consideration for not only training effect and injury prevention/management but also motivation. When reflecting on my most enjoyable Marathon preparations it became evident that the highest volume and most consistent blocks I have achieved were when living near running routes that I enjoy. I love exercising outdoors and amongst nature with plenty of fresh air, foliage and wildlife (the non-threating variety). Running along Adelaide’s river Torrens, the Grange to Glenelg coastal stretch, Westerfolds Park in Melbourne, the beautiful Belair National Park, Ferntree Gully, the trails of Flagstaff (US) and the famous Falls Creek runs in Victoria are some examples. During heavy sessions I like familiarity and draw confidence from knowing what to expect in terms of surface, wind, traffic, turns, camber and lighting as well as having comparable measures from previous sessions. On relaxed runs I like to explore. My sense of direction is terrible but as long as I plan to return to my starting point early to allow for getting lost, I’m usually okay. So in summary I believe that for a solid prep, location is the key.THE TEAMWORK PERKS: I do enjoy and embrace the odd solo run throughout the week as it provides an opportunity to soak up my surroundings and let my mind wander. Sometimes talking or feeling awkward that you’re not talking is an effort but on most occasions I thrive on having people to chat with on a run. Team work has played a very powerful and positive role in my career so far and I believe it is the key to getting the most out of one’s self as an athlete. There is incredible value in having: - reliable people to meet up with for training and to keep you accountable - building a working relationship with health practitioners whom you trust and can learn from - sharing the process with family, friends, coach and others you meet along the way - having a mentor who inspires you to set meaningful dreams, to work towards them positively and to be the best version of yourself For me, being able to share the challenges, the successes and the special moments with your team is one of sport’s greatest appeals.RUN WITH PURPOSE: Having a goal in the near future is the key to maintaining my running mojo. It doesn’t necessarily have to be a lofty goal but one that gives every training session purpose and keeps me consistently in check. I love the satisfaction drawn from accomplishing something that I had set out to achieve, reflecting on the processes and celebrating with the people involved. Having a tangible checkpoint also allows me to measure my progress and shift the bar as necessary. A goal may involve a particular placing in an upcoming race, a specific time for a session or distance, a fundraising amount, a distance you would like to complete or a target perceived rate of exertion for a given run. Whatever it is, put it in your memory bank and chase it with confidence.PUT IT IN THE DIARY: In late 2014 I found the ultimate training diary; Believe Training Journals. US runner Lauren Fleshman and her “Believe I am” colleagues are not only highly experienced athletes but also very successful women outside of sport. They have crafted a journal that provides regular and refreshing inspiration, insights and guidance for female athletes. I love my Garmin GPS watch and use this technology to monitor my training online but still always look forward to opening my diary throughout the week with a pen in one hand a cappuccino in the other. It is the perfect opportunity to form, reflect and record goals as well as plans to achieve them.ENERGY ON THE GO: A busy woman needs regular energy. A busy woman in training needs more! It is important to fuel your body prior to exercise and it is equally important to provide your body with the necessary nutrients to facilitate recovery after training. When juggling multiple commitments and travelling between work and training you may miss the opportunity to grab a snack for pre or post exercise. I recommend carrying some good quality snacks on you at all times. A few that feature regularly in my handbag / training bag include roasted almonds, dried fruit and nut mix, Carman’s muesli bars, rice crackers and good quality protein bars. Hydration is also essential and filling up your water bottle at every opportunity can be a saviour. I have never been one to drink a lot of water and therefore have to make a conscious effort to hydrate. Last year I discovered Mojo Kombucha (a refreshing probiotic drink) and have found that adding this to soda water has encouraged me to drink more throughout the day and particularly after key sessions.PRIORITISE COMFORT: Chafing, bouncing, blisters and restricted breathing are hassles that we best avoid to facilitate a longstanding relationship with running. Everyone’s needs are slightly different which means there is no ‘best’ product for all runners. Ask friends with similar needs to your own, pick up a few running-related magazines or jump online to find appropriate undergarments to support you in training. Bras, crop tops, underwear and socks are the key players here and you want them to aid comfort rather than be your biggest distraction. Whilst on the topic of comfort; post-run sunburn, sore eyes and cracked lips are unpleasant and unhealthy experiences. Along with snacks and a full water bottle, it is worth adding sun-protective lip gloss, sunscreen or a sun-protective moisturiser and a comfortable pair of UV protection sunnies to your training bag or handbag. We know the health benefits of physical activity and whilst running adds a lot of satisfaction to many lives, mental and physical challenges are also part of the game (run). There is a lot we can do to minimise these to make the perks perkier and the relationship sturdier. Let’s enjoy this sport at its full capacity and carry that running bug well into the future.

Keen for a cheeky run? Ready to kick some butt? Why don’t you have a crack at your next goal in Rundies? We’re keen to get behind you…

Getting the ball rolling

Developing and marketing a product with so many possible puns has provided plenty of laughs and opportunities for the creative-minded to have some fun. Jokes aside however, starting a business from scratch is a time-consuming and challenging experience that can also be very rewarding - you get out of it what you are willing to put in. Shifting out of the comfort zone is something we do as athletes on a regular basis but for Jack Trengove, Dylan Stenson and myself, launching into a new business venture was quite unfamiliar territory. Seeing brands like Skwosh Club and the Training App Sweat_mobile hit the market provided timely inspiration from athletes behind those business concepts.

“Our ultimate goal is to provide sportspeople with comfortable, functional, practical, consistent and easily accessible underwear, whilst also providing a means to boost the profile of certain sports and the athletes who take part.”

The story behind this active underwear

My ‘trusty favourites’ (running undies) were on their last legs and I was having trouble coming to terms with ditching them. This fantastic pair of underwear had been purchased overseas and I had not been able to find another pair like them. The thought of trying to design and create the ultimate pair of running undies so that I could have an endless supply of my favourites had sprung to mind but seemed a far-fetched ambition. Whilst speaking with Dylan one day about this thought however, we simultaneously came up with the label ‘Rundies Running Undies!’ With a bit of research and some advice and inspiration from entrepreneurs, we put together a business plan and saw that there was a gap in the market for specialised active underwear - designed by athletes. I floated the idea with my brother, Jack – who mentioned that bather-bottoms were generally the current preferred choice for footballers. With Dylan’s Engineering background, my passion for anything that encourages people to be active and Jack well into his Bachelor of Business at Monash, we were ready to have a crack at this Rundies venture.

Stepping into action We jotted down our own ideas about what features were a ‘must’ in sporting underwear. This was followed up with an online survey and we were grateful to have Running Mums Australia and South Australian running groups - Team Tempo and Team Daly give up their time to provide preferences, feedback and useful ideas. The verdict: Comfort, discreet underwear line (for the ladies), quick-drying and durable were high scorers. We investigated bamboo as a material for the lining. Not only did we find the natural anti-microbial and low-odour properties of bamboo appealing but the fabric feels as soft as a baby’s bottom! Putting all of these features together and incorporating the appealing aspects of our own favourite sporting underwear was a big task. It was quite a day worth celebrating when the first samples arrived for us to try. Whilst Rundies are currently made in China, we would love to eventually have them manufactured locally and soon expand our product lines.

If we can enhance enjoyment of physical activity by reducing discomfort associated with chafing, cutting-in, wedgies and soggy nether regions, we’re on to a winner. Any suggestions for future products are welcome via email to rundies@outlook.com.au. We encourage people to share their favourite #rundies moments (locations and sessions) on social media. Instagram & Twitter: @rundies_undies / Facebook Rundies Page. Have a bit of fun and be a little ballsy with it! Many thanks again to RMA, Team Tempo, Team Daly, Karlie Vince (KV Design) and the many people who have provided their generous support, feedback and advice so far. “It doesn’t even feel like you’re wearing anything with Rundies” - Max Gawn 23/3/16

www.rundies.com.au

I love the special buzz that comes with an Olympic year and I can’t believe that the Rio

Olympic Games are now only 6 months away! Having recently returned from a three-week training stint at Falls Creek with crowds of runners, I am really looking forward to the season ahead. The incredible results and Aussie Olympic qualifying performances across a number of events already this year have fuelled my excitement and that burning desire to get the most out of myself.

Fuelling the body that holds the desire… In a year where athletes across the globe leave no stone un-turned in a venture to find the best performance within themselves, the one per centers mean a lot. Strength and conditioning, mobility, sports psychology, exercise physiology, physical health, planning, tactics and nutrition all become vital considerations in an overall training plan. In 2013 I wrote about the topic of nutrition. Three years later, I still consider its role as one of the most important in my overall wellbeing and performance. Whilst food can certainly get old, the subject itself cannot… so here I am again, covering one of my favourite topics and ultimate hobbies Without fail, the most commonly asked questions at work, speaking events, school visits and when meeting other passionate runners, revolve around nutrition. Like running training, there is no ‘absolute winning formula’ when it comes to diet. This is perhaps why the topic induces so much curiosity and forever keeps the minds of athletes, health professionals and the public buzzing. My understanding about nutrition has certainly evolved and in particular, I am more aware of which fuelling strategies are effective for me. Consulting a sports dietitian, reading, talking to fellow athletes and reflecting on my own experiences have contributed to this understanding and I would recommend all of these strategies anyone! After a couple of consults with Olivia Warnes at the South Australian Sports Institute in late 2012, I realized that what I had been eating was working quite well but I had a lot to learn about the timing of consumption. A calculated approach towards “what to eat when” and “how much to have” can maximize the benefits of training sessions and facilitate recovery for the next session. I wouldn’t say that I have a special diet but I certainly hold a few key beliefs that guide my choices.How I see it…

Appropriate fuelling can be a very strong asset for any athlete. A healthy and balanced diet that meets an athlete’s energy demands can help to maintain a strong body, immune system, mind, happiness and motivation.

o What you consume before training affects your level of comfort and how much energy you have available during that session. Pre-session, I choose a snack that is high in carbohydrates and that I know, from past experience sits well in my stomach.

o The foods and liquids (fuel) that you take on during an endurance race allow the engine (your body) that you have carefully tuned over many months, to operate at its best. I practice my fuelling strategy in training so that on race day I can be confident that if I stick to my fuelling plan, my body will do what I ask of it.

o Your meal choices after training have a significant impact on how well you recover and adapt to the work you have just carried. I am a big believer in consuming a combination of quality protein and carbohydrates as soon as possible after a key session or long run, to kick-start the recovery/tissue-healing process.“Is your diet different now that you run more?” Admittedly, I have tweaked my nutritional approach as my running career has progressed however the basic principles are the same. The food choices I make on a daily basis stem from 1) my upbringing in Naracoorte, 2) what I believe to be good for me, 3) what my appetite is telling me and importantly, 4) what I enjoy. I come from a family of five people and more pets than I could ever count, all of whom love food equally. My parents (I’ll give Mum most of the credit here) love to prepare wholesome meals that involve variety, fresh food and plenty of it. Hokkien noodle stir-fries, meat and three veg, pasta bakes and barbeques were regulars on the menu. In our family, the saying goes that there can never be too much food but there would never be waste. Leftovers for lunch the next day are still my favourite! These days I tend to prepare most of my main meals at home throughout the week and I enjoy dining out on the weekends. A glass of wine here and there does not seem to affect my training, which is fortunate given the large number of weddings and social events in recent years. To provide a snap shot of the tucker that keeps me (as a distance runner) ticking, I kept a record of my meals during a week of training at Falls Creek! It is important to note that this was during quite a heavy period of training at moderate altitude. Before any period of altitude training, my Sports Dietitian reinforces the importance of consuming foods rich in iron (a key component of red blood cells) and vitamins and minerals (to support immune function). During heavy periods of training and particularly when at altitude, it is also helpful to ‘up the carbs’ to compensate for the metabolic changes and body’s increased energy demands. My appetite generally leads me that way anyway! Also worth noting is that different strategies work for different bodies and this is purely what I find works well for me. I hope this summary is useful in some way and I wish you all the best for your upcoming training block or races.

A GENERAL SESSION DAY AT FALLS CREEK:

Pre-session (30-60 minutes beforehand)

Same as PRE-RACE but I allow time to eat 2 hours beforehand

1-2 pieces of toast with honey + a few slices of banana with cinnamon

OR

A handful of oats with cinnamon, honey, water and a dash of milk (often I heat it in the microwave to make porridge)

1x weak instant coffee with a dash of milk (If I feel like it).Post-session (as soon after as possible)

My favourite pancake: 1 banana, 1 egg, cinnamon, small handful of muesli (depending on how hungry I am), chia & linseed blend, half a scoop of vanilla whey protein powder. Mix together to create batter and cook slowly on pan. Serve with high protein/low carb yoghurt i.e. Chobani and berries.

OR

Porridge with milk, 1x banana, a handful of seed + nut mix & yoghurt Late Morning: -‐ Large cappuccino

Lunch (at least 2 hours before afternoon run): -‐ 2 thick slices of sourdough or toast with avocado, mushrooms, cherry tomatoes, feta and either salmon/tuna/chicken. Place under the grill!

Snacks (as needed): -‐ Mixed nuts, rice crackers, a piece of fruit, Muesli bar, carrot & hummus, toast with butter or avocado, yoghurt with muesli sprinkled on top, chai latte

Dinner (see Day 1-7 below): -‐ Example: Grilled salmon fillet with stir-fried vegetables and steamed rice

Before bed (one of the following): -‐ Stewed apples with toasted muesli on top and yoghurt -‐ Berries and yoghurt with muesli sprinkled on top -‐ A few pieces of dark chocolate (usually Lindt!)

A GENERAL RECOVERY RUN/GYM DAY

Very similar to the above however I may not eat before the run and if I do, it is generally something lighter i.e. 1 piece of toast with honey. I tend not to be as hungry on non-session days so may not consume as many snacks throughout the day. If I have a key session the following morning, I make sure that I incorporate carbohydrates into my evening meal.

EVENING MEALS DURING A WEEK AT FALLS CREEK

Day 1: Salmon fillet and stir-fried vegetables with rice

Day 2: Teriyaki Chicken pizza

Day 3: Green Chicken Curry

Day 4: Burritos with beef mince and salad

Day 5: Chicken burger and oven-roasted sweet potato

Day 6: Beef Stir Fry with vegetables and thin egg noodles

Day 7: Turkey mince and vegetables with pasta & a Bolognese sauce

~ A race day recount ~

4.15am on October 18th The phone alarm goes off but I have been lying awake for the past hour - I’m not too concerned about my lack of sleep as I recall only getting a few hours of quality zzz’s before my last marathon in Glasgow. I climbed out of bed feeling pretty fresh from the taper and scurried into the kitchen to complete my 2-day carbohydrate-fuelling blitz. I have some toast, a banana and a pod coffee. It wasn’t the time to indulge in a cappuccino with frothy milk as I would on any other day but instead I sipped black coffee between mouthfuls. After a quick ‘wake-up’ shower I pulled on the pink Asics kit that I had laid out with my energy gel, anti-chaffing gel, bib and race flats/bag the day beforehand. My boyfriend Dylan had offered to wake at the crack of dawn and drive fellow runner, Josh Harris and I to the MCG. I have experienced driving to races with nerves before and was admittedly a hazard on the road.

We arrived at the Melbourne Cricket Ground in darkness. There was an unfamiliar quietness and sense of peace at the iconic stadium that had been bustling with fans rugged-up in navy and red during my last visit. As Dylan and I walked up the chute to scope out the finishing area, an image of Kerryn McCann entering the stadium in 2006 flashed into my mind. The noise and emotion during that moment will stay with me forever. It was hard to imagine that I would be crossing that finish line in a couple of hours and I wondered how I would be feeling. Next stop was a quick chat to coach Didyk, who has been with me for the pre-race day jog and to support me on course for all five marathons to date. We checked over my pop-top bottles that I had filled with a dilute Gatorade solution the night before and had covered in physio tape to attach my gels. I ducked into the physio room for a short spinal mobilization treatment session from Chris at Sportspinal Health. Ironically, I had been working for Chris in Hawthorn as a Physio on a part-time basis for the previous 8 months so it was nice to have another familiar face there on race day.

After a short warm-up jog and some stretching, a group of us set off towards the start area on Batman Avenue. A few drills and strides later, we were stripping off our final layers and toeing the line. I had spotted my brother and his girlfriend near the start line and managed to exchange a few nervous but excited words with them. Bang. We were off. Thirty thousand runners were rolling, about to put their physical and mental preparations to the ultimate test. A slight rise to Flinders street was followed by a long stretch along St. Kilda road. The reality of running my first Australian marathon hit home as familiar voices and scenery helped me ease into a comfortable rhythm. I was happy to spot my coach in his fluoro vest at 5km and swept my first water bottle out of his hand. Mastering the consumption of fluid on the run is a skill in itself - a few quick gulps were enough here.

As we neared Fitzroy street, I looked and listened for my parents who had travelled from Adelaide to support me. After a late-night arrival, I hoped they would wake to their alarms!

A minor stitch-sensation started to form in my upper abdomen, which was unusual but a pain that I was confident I could deal with. A pack of five of us rolled into the very familiar Albert Park, a regular training location of mine throughout the year. I was excited to spot training partner and friend Kelly Hetherington along Albert drive as promised and a number of other training partners and friends throughout. As the reality of the distance I would be covering this morning set in, I felt fortunate to be among a pack of familiar faces and voices. Craig Mottram, who I had done numerous long runs with throughout the year, Matthew Fenech, a fellow Team

Tempo athlete from Adelaide and Josh Harris from Tasmania were members of this group. It was comforting to be able to exchange words of support with them throughout the early stages. Shane McGregor, a big supporter of athletics and athlete development in South Australia had carefully planned out a route that would enable him to see the runners nine times during the race. He impressively appeared to be everywhere and his regular cheers were also much appreciated.

At about the hour mark we reached some more well-known territory, the Esplanade. Fellow Team Tempo runner Jon Milne had accompanied me on the bike for a few long tempo runs between Elwood and Port Melbourne, so I knew of the gusty winds that this coastal stretch could produce. Fortunately today was not as brutal as others. I was reminded of my half marathon experiences on the Gold Coast as runners excitedly shouted words of support to fellow participants across the road. As we neared the half-way mark, I felt happy with how my legs were handling the pace. The effort was solid but comfortable. Approaching Elwood, I sighted my parents and I felt a rush of excitement as we ran past. The 25km mark tends to be a mentally and physically challenging point in the marathon. Whilst a greater sense of fatigue had started to set in, I reminded myself that this was just part of the game. I knew there should be a tail wind along St Kilda road and I looked forward to this boost after a steady climb up Fitzroy street. Typically, this advantage didn’t feel as strong as the backwards push from the earlier head wind!

To this point I had taken a swig of diluted Gatorade or water at every 5km point other than one I missed at 20km. I had also had two Gu gels within the run and one beforehand. I knew I had sufficient fuel on board to help me through the tough times. The stitch had dissipated and now it was just a matter of staying focused to keep up the pace as my body and brain started to feel more fatigued. I reiterated that I had pushed through these thoughts and feelings in training and marathons before and that my preparation for this marathon had been consistent, thorough and of a higher quality than previous ones. My personal bests this year had shown me that I was stronger athlete.

At 33km into the race, a seat somewhere on the camera motorbike beside me looked very tempting and even the cold, metal tram-stop seats had a renewed appeal! I mentally broke the rest of the run into sections; under the bridge - the top of the Tan - past Central station and to the MCG entrance. I knew the incline through the Tan would be a challenge and thought of this section as a ‘sustained 5 minute effort’ – something I had done in training many times before. This part of any marathon is where I draw on mental strategies that I have learnt over the years. Repeating a catchy song in my head for the final ten minutes helped me to stave off feelings of stress and focus on the very basic action of running which suddenly takes a lot more concentration at the end of a marathon. My brother laughed when he heard what I was singing so I’m too embarrassed to write it here!

Excitement flooded over me as I entered the ‘G’ and saw a number seven after the two. It suddenly occurred to me that I was about to achieve my goal of running a personal best, a Rio Olympic qualifying time and hopefully win the honourable Kerryn McCann trophy. The exhilaration as I neared the finishing tape pushed any feelings of discomfort into the background. My coach, Adam Didyk was waiting on the other side. No gesture or words could sum up my feelings of appreciation enough. It was fantastic to watch fellow marathoners cross the line, experiencing the same set of emotions and to see that Australian, Brad Milosevic had won in an Olympic qualifying time. The hugs with family and friends in the stands after an event that we had thrown so much energy into were priceless. I would like to thank the Melbourne Marathon for providing this opportunity and to congratulate everyone involved in

the event. I would also like to say a special thank you to Derek Froude from Posso Sports and Fiona Nash from Stride Sports Management for their incredible support on all levels since 2012.

I guess a long race makes a long story – thanks for reading!

Jess : )

I have been fortunate this year to line up for most of my favourite Australian races & fun runs; quite a feat given that my list of favourites is rather lengthy.

Writing this prompted me to nut out what aspects of an event I value and what it is that draws me back to a particular race. It is an exercise that I would recommend as it reinforces the elements of running that give you satisfaction and will no doubt help when you sit down to plan your race schedule and goals for the New Year.

Before thinking about why I like certain races, I wrote a list of the top favourites that came to mind… Adelaide’s City-Bay Fun Run (fresh in memory and also in my calf muscles from last weekend), The B&E Tasmanian 10km road race Series, Asics Gold Coast Half Marathon, Zatopek Classic, City2Surf, Asics Noosa Bolt, Melbourne Half Marathon and National Cross-Country. Delving a little deeper, I established what it was about these races that made them spring to mind.

City-Bay Fun Run:

As a South Australian born and bred runner, I still recall scanning through the results pages of the Sunday Mail as a young schoolgirl, searching for familiar names. At the time I enjoyed 800m ‘long distance’ track races and cross country running -the 12km City to Bay run down the Anzac Highway was a challenge I h

oped to conquer one day. In year 12 I took to the course for a jog with my sister Abbie, and was peeved to say the least when she surged a few metres from the finish line to clock a quicker time than me. Running in my home state with my team-mates from Team Tempo and a local crowd in an event that holds many memories, are the major reasons why this event sits high on my list. I love the atmosphere at Glenelg afterwards and the more-often-than-not blue skies and sunshine certainly add to this. The challenge of bettering my City Bay time each year is another alluring incentive!

National Cross Country:

A key factor that ranks an event highly in my book is meaningfulness. I vividly remember the sickly feeling of nerves in the lead up to Primary and Senior School National Cross Country races. Race day would play on my mind for weeks beforehand and I think this is partly because I knew how much it was going to hurt both physically and mentally. Now that I follow a specific training and preparation regime and have a much vaster history of race experiences to draw on, I am better able to manage this nervous energy. This year’s National Cross country was a great opportunity to race alongside people of all ages and stages in their running careers, as

well as reflect on the days where collecting the pins from each state was my biggest mission outside of the race itself. The character-building lessons, skills, physical strength and mental toughness that I have gained from representing my club, state and country in Cross Country over the years have been invaluable. I believe it is a great event for all distance runners to aspire to.

The Asics Half Marathon:

I cannot deny that the climate adds to the excitement about traveling to the Gold Coast for this great event. The month of July can be pretty grey and dreary in the Southern States so the opportunity to see some sunshine is hard to pass up. Although a 3.45am wake up for a 6am race start sounds pretty horrendous, I love that it starts before sunrise. I have taken part in this half marathon event four times since 2010 and in each one it has been hard not to notice the incredible sunrise over the ocean at about the 5 kilometer mark. The fast course, timing with relation to other races and the professional organization of this event make me keen to include it in the race schedule when I can.

The B&E Series:

Tasmania is a stunning part of Australia that I probably wouldn’t have experienced yet had it not been for sport. To date, I have raced the Burnie 10km and the Hobart 10km events once and the Launceston 10km a number of times. What I love about these events is the way the organisers and locals embrace the event and make the athletes who take part feel very welcome. The professionalism and organization of the people involved with running this series leaves me keen to support it year after year. I love the opportunity to squeeze in as many tourist activities as I can after the race and am determined to spend an extended holiday in this state one day!

Zatopek Classic and City2Surf:

Positive memories and experiences are common features of the events on my list of favourites. My second ever Zatopek 10000m track race in 2009, where I achieved what was a big personal best at the time amongst a deep Australian field of women, was a precious moment. I love the way supporters are able to fill the outside lanes, injecting noise and excitement into the 25-lap race. It is perhaps why I haven’t missed a Zatopek10 since 2008 and hope to add to this. I like the way in which the event pays tribute to Emil Zatopek and reminds us of the incredible distance athlete he was. Similarly, the elation I felt and the belief I gained following my 2011 City 2 Surf winning experience was a pivotal point in my running career. Joining 80,000 others in a race to Bondi is also a unique and special experience.

Asics Noosa Bolt:

The title of this event speaks for itself. In terms of atmosphere and crowd involvement, this one is hard to beat. With cowbells ringing and spectators hanging over the fence, there is a strong sense of intimacy and carnival-like excitement. I really enjoy warming up and cooling down in the scenic National Park and embracing the entertainment that the Noosa festival has to offer.

Melbourne Half Marathon:

In three weeks time I will be racing the Melbourne Marathon, which follows a very positive race experience over the half marathon in 2011. I am looking forward to take on this great Australian course along with around 30,000 others.

Well there is a detailed summary of my favourites so far and I am sure you have many more to add. Thank you for reading and I hope this has given you an idea of which races to consider in future or at the least, prompted your own reflection on race experiences.

Thanks and all the best! Jess

At 2,100-2,700m above sea level, there is a noticeable change in what can be managed and sustained in training. Whilst many athletes talk about undertaking a block of altitude training to improve performance, it can also have the opposite effect. Individuals respond in different ways and certain factors, such as hydration, stored iron levels, energy input and training load need to be monitored to promote a favourable response. I had been to Falls Creek for periods of up to three weeks prior to the Flagstaff camp and didn’t acknowledge how much of a difference the extra 1,000m would make on how I would feel on a daily basis and in training.

Day one involved flying into Phoenix, hiring cars and setting off on the 3 hour journey to Flagstaff… on the right-hand side of the road. It felt anything but right initially but Josh Ralph (Ralphy’s) frequent reminders when I started “drifting” were very helpful. After a quick Mexican feed at Chiles, we navigated our way up the long winding driveway towards our home-to-be on the mountain face of Arizona’s white-capped snow bowl. The wooden house stood lonely amongst tall pines in the cold, dark woods. First impressions sent chills down the spines of myself, Ralphy and Michael Roeger (Roegs) in the car ahead but within a few days it felt like home.

By morning, the house was bustling with a full contingent of athletes, coaches, physiotherapist (Aidan Rich) and Philo’s family – twelve people at that stage. My first ‘easy’ thirty-minute jog from our house in the woods was a rude awakening and a reminder to respect the effect of altitude. With a few minutes left on the run I started seeing stars and took the quickest route to the couch. Whilst the next fifteen minutes of fuzzy vision had me questioning how I would get any quality work done on the mountain, fortunately it was a once-off episode. Another notable response to the thin air in Flagstaff was my thudding heart at night. It clearly had an effect on the chip packets too, which looked ready to explode on the shelves in Safeway.

We were fortunate to have the expertise and guidance of Exercise Physiologist and middle-distance runner, Dr. Philo Saunders literally at our fingertips throughout the entire camp. On day one, we headed to the Hypo2 Lab for base-line data collection. The Guernseys of two AFL clubs and a flag signed by Australian cyclists took pride of the place on the wall beside the Lab’s motto, “We turn thin air into gold!” Testing involved measuring haemoglobin mass (through a couple of finger pricks) and running at a submaximal speed on the treadmill to gauge running economy. Hydration levels were monitored on a routine basis via the glamorous urine sample method and iron supplementation was recommended to cater for the body’s additional iron demands in less-oxygenated air.

One of my friends, Kelly Hetherington had arrived in Flagstaff from Melbourne a few days earlier, and was staying with two local professional runners. Philo and the local athletes were quick to educate us on what to expect in early sessions at this altitude. Longer recovery times may be necessary and it would be reasonable to expect times that were 8-15 seconds slower per kilometer in long repetition, fartlek or tempo workouts. Consequently I was able to adjust session expectations with my Adelaide-based coach (Adam Didyk) and avoid feeling deflated or alternatively, cooking myself in week one. I was grateful that Adam was able to keep an eye on my Garmin data, heart rate output and self-monitoring feedback online during the camp.

It didn’t take long for us all to notice an increase in hunger and for some of us earlier wake-ups in Flagstaff. This was likely due to a higher resting metabolic rate resulting from a higher heart rate and the early starts may also have been a result of it getting light earlier. The daily routine in Flagstaff involved a small breakfast or snack upon waking, such as oats or some toast with banana, followed by a jog or a key training session at often 9.30am. Following the session I would have a protein powder drink and a carbohydrate-based snack. Typically, Australian runners enjoy a good post-session coffee and sit - we lived up to this reputation. Business at Flagstaff’s local cafes, particularly Macy’s and Late for the Train would have hit a high in May with up to sixteen Australians bowling in on a daily basis. An early lunch at the café or a home-prepared feast was most often consumed at midday, followed by another small meal in the afternoon prior to the “arvo” session. The term “arvo” was questioned often by the Americans and “brekkie” was laughed at. Meal times could have been chaotic with fifteen people living in the household by the end of week two but somehow the system worked. In pairs, we had the responsibility of preparing a meal on a weekly roster, which like most things became quite competitive. The fridge was at the point where a punnet of berries, a jar or a packet of cheese landed on the floor without fail when the door was opened but we got by with minimal cursing.

Snow on a couple of days was a little inconvenient from a training perspective but a big novelty at the same time. Snow ball fights, initiated by Philo on most occasions and snowman-production were just some of the perks. Fortunately both snow-days were Fridays, which was a relative rest day for most of the runners. We were privileged to have gym and pool access throughout the camp so that everybody was able to carry out his or her usual routine. It was interesting to observe the variety of programs and forms of cross training between runners with different specialty events.

Whilst in Arizona, a few nearby destinations were too tempting not to visit. A day trip to the Grand Canyon was a highlight and we were all blown away by the enormity and colour of the rocky Wonder of the World. On the day before I left, the group decided to head down the mountain for a track session in Sedona! We drove the cars 45 minutes down the mountain to this unique town set amongst salmon-pink rock formations and lush greenery. The “Red Rock High School” track surroundings were incredibly picturesque and by midday Deon’s coach, Mike was ready to move there.

My first race off the mountain was a half marathon in San Diego on Sunday morning, May 31st. I left on the Friday morning and it was hard to say goodbye to the group, who would be departing to their respective race destinations throughout the following week. Whilst sessions had been very physically and mentally demanding at times, I felt as though I had backed off enough in the final week to have fresh legs for race day. The sound of my phone alarm at 4.30am in the Westin Hotel, Gaslamp came around very quickly. The San Diego Rock ‘n’ Roll half marathon, a concept which has spread to other locations throughout the US, was in full flight. With Rock and Roll bands scattered across the 13-mile course and no shortage of decorated spectators and cheerleaders, the atmosphere was fantastic.

The main difference I noticed in how I felt during the race was a sense of ease uphill, which I can only assume was a result of the altitude training. There were plenty of beverages offered on course and I laughed to myself when an enthusiastic woman in a fluorescent vest held out a cup shouting “carb load” with about 1 mile to go. Shortly before I went to sweep it out of her hand (thinking it would have contained Gatorade or something of the like) she remarked “beer”… I decided to decline! The final straight was buzzing and I was very pleased to finish the race with a new personal best time and a second placing.

I am looking forward to watching fellow Australians race over the coming months and hope that all of the hard work in Flagstaff pays off. Opportunities like this are made possible because of the generous support of friends, family, coaches, training partners, sponsors, Athletics Australia and the local Sporting Institutes. Thanks again to everyone in Australia and also those who were in Flagstaff for the support.

Jess

The airport scene has become a little too familiar in recent months. This time I am homeward bound for the Easter long weekend and rather than make the same old mistake of draining my phone battery, I opted to put my laptop to use. One week ago today, a small group of Aussies including myself ventured out of our Guiyang hotel in an attempt to find the one-and-only coffee spot that showed up on Nipper’s Coffee Bean App. Unfortunately the result looked a little dubious so we walked on through the chaotic industrial streets to find some seats and hot drinks that would suffice.

A lot has happened since that moment and no doubt everyone at the table that day has returned from the IAAF World Cross-Country Championships, a stronger athlete, regardless of their result. The race-day photos posted by Michael Scott yesterday prompted me to reflect on that momentary pain experienced in the 8km event (a very long moment mind you) and in races dating back to my first Primary School Cross-country run in 1993.

RACE DAY: CROSS COUNTRY

So, what should you tell yourself when your body is giving you some very strong physical hints to stop?! All I can do is speak from experience and provide strategies that have helped me. I recall a point with 1.5 laps left of the 4x2km lap course in Guiyang, where the idea that I may not be able to finish the race suddenly lit up in my mind. This thought is not unfamiliar to me in races, in fact is has existed in most, if not all five marathons that I have run. Whilst the physical demands of this cross-country race were different to those of a marathon: uneven and irregular surfaces, rolling hills and “obstacles”, tight corners, different air quality, spikes being worn etc., the mental battles were similar.

On Saturday it was the quads that first gave-in to the challenging course. Lactic acid! Soon afterwards, my lungs started to burn. I had to reinforce to myself that I had pushed through this pain in training and racing before… I could do it again if I maintained concentration and drew strength from the rest of the Australian team. Reminding myself of my strengths and capitalising on these could have a positive impact, even if they didn’t feel like strong points at the time. Focusing on an upcoming landmark or tuning in to a voice in the crowd were other ways I took my mind off the pain. Low and behold, I was able to cross the line on Saturday in 55th position, having slowed in pace but feeling satisfied. To have given everything I had on the day was a very rewarding feeling, despite having hoped for a better result.

(World XC photo credits to Michael Scott)

THE MARATHON: SPECIFIC STRATEGIES

There has been a moment in most of my marathons, usually at about the 13-15km mark, where a sudden rush of anxiety comes over me. I attribute this feeling to the realization that I still have a very long way to go. Although I feel relatively comfortable from a physical perspective at this point, it is where the mental game begins. Positive reinforcement, self-talk and mindfulness come in very useful. Affirmations like “I do feel good” and “I have prepared well” are good self-reminders. I bring my mind back to the present and focus on what I need to do now to help me later. Aside from the initial stages of a race where planning the pace is crucial, thinking too far ahead can be dangerous. Focusing on the next re-fuelling station; how you will approach it, how much you will drink etc. is a nice way to break up the race. Tuning into your breathing pattern, stride length, running form and making necessary adaptations to improve efficiency can pay dividends later. When the technical elements start to test my mental capacity, I like to take note of people or objects around the course and have a song with a good beat in my head. I draw strength from thinking about those who have provided support, whether it be family and friends at home or the well-wishes from strangers. Recognising people cheering in the crowd is a great reminder of how special it is to have the opportunity to run a marathon. Finally, I couldn’t finish this off without acknowledging the power of showing your enjoyment when you can. Admittedly, I find it much easier to break a little smile in the marathon, where I feel more at home than in shorter races.

Whilst the greater sense of accountability and subsequent pressure that we place on ourselves can make the mental aspects of racing more over-whelming than in training, the more you practice, the better you become. To anyone competing in races, particularly the upcoming marathons, I hope some of these strategies are of benefit.

In the meantime, Happy Easter!

Thanks, Jess

It was in October of 2010 that I realized I should never make assumptions when dining in a foreign country!

World Half Marathon Championships, Nanning, 2010

In less than 4 days, the starting gun would fire on the streets of Nanning in South Eastern China to see which female would become the World Half Marathon Champion. Meanwhile, six nervous but excited Australians decided to eat a dinner meal outside of the hotel for a change of scenery and a new cultural experience… ‘Little Bo Peep’ was the place of choice. As I sunk my teeth into a surprisingly doughy pork dumpling, it suddenly occurred to us all that the chilly/garlicky complimentary ‘soup’ in the middle of the table was in fact a boiling broth to cook our food in. Fortunately the raw pork didn’t do any harm this time but a lesson in Chinese dining culture was certainly learnt.

Invaluable lessons about the honour of representing one’s country, navigating unfamiliar streets on training runs (Anne Lord), team camaraderie, dealing with nerves and spontaneous drug tests before competition and preparing for an international race were also absorbed. A fourth overall team placing, a 24th individual finishing position and the exposure to this level of competition fuelled my motivation to pursue my running dreams and one day run a marathon.

Sitting on my bed, 3.5 years later, I feel very honoured to have been named in my second and Australian World Cross-country team after finishing second to Victoria Mitchell in the trials at Stromlo Forest a few weeks ago. The biggest team possible has been selected, which is exciting for the sport as a whole and a credit to the athletes. I am excited to test my strength and speed over the 8km distance in China on March 28th along with a full contingent of strong Australian runners.

In 2011, I was selected on the World Cross-country team at the last minute when one of the team members sustained an injury. I hung off every word of team coach, Chris Wardlaw and soaked up as much information as possible from the athletes around me, many of whom I’d idolized for years. I finished 71st in the race and came away from the experience buzzing (despite later seeing in a replay that my green backside had led the pack from behind)… I couldn’t believe how fast the girls went out!

Having run ‘that marathon’ on the list of goals and four more since, I have a greater knowledge base to draw on this time around and a better understanding of what to expect at this level of competition. Whilst the exposure to what it takes to be competitive at International level may be intimidating, the challenge it poses can be very inspiring and invigorating.

I look forward to supporting the other Australians and in particular, Sophie Eckel, a junior athlete who I have trained with at Team Tempo under Adam Didyk’s guidance as coach for many years. There was a great sense of pride to see her come through the field in the last lap of the trial and finish second!

In summary, here are my tips for first-time Australian representatives (I am sure Liam Adams who has just been selected on his 7th World XC Team could add to this!):

- Learn as much as you can from the people around you but adopt the preparation routine that you know works for you.

- Enjoy the honour of representing the green and gold & the opportunity to improve on your best.

- Draw energy from the people around you and the support on course – it will be loud and potentially a little rough.

- On your return, reflect on the experience with your coach and support team to ensure you gain as much as possible to help you on your running journey

… and of course, for all the rookies, make sure you dunk your meat & dumplings if dining out in China!

Best wishes to everyone competing over the coming months and if you would like more information on the 2015 World XC Championships visit visit: www.gy-2015.com/en . I will also be providing live updates from China from my Facebook page so jump on during race week to keep up to date https://www.facebook.com/pages/Jessica-Trengove-Official .

For many years I wondered how athletes in individual sports could get the same enjoyment as those participating in team sports… that sense of pride as a team-mate pats you on the small of your sweaty back after an intercept, joining several other hands as you reach into a container of juicy orange pieces that your friend’s Mum had cut earlier that morning, huddling in a tight circle to perform ‘three cheers’ and then dragging your feet back onto the court for an exhausted warm down lap or two with the team and screaming your lungs out to “We are the champions” following glory on Grand Final Day… how could an individual sport match that?

From the age of ten I enjoyed (if I could think of a stronger word I would use it) playing netball for a small town called Kybybolite, just outside of original hometown of Naracoorte. Basketball, Volleyball and more netball were among the team sports that I pursued when I moved to Adelaide in 2003. It was a very challenging decision to hang up my netball bodysuit at the end of the 2008 winter, in order to focus on my running. I felt as though I was making a choice between being a member of a team and a close circle of friends versus taking on the ‘lonely-man’s’ sport. In the five years since my decision to pursue running I can easily and excitedly say that I feel like I belong to one of the most closely-knit teams I have ever been a part of and an even wider team in the local and Australian community.

In my experiences, running is far from a lonely sport… most of the time! In my average week of training I run anywhere between 1-3 hours on my own and even those runs are in partial company with dog-walkers, construction workers and friends tooting as they drive to work! You can’t get away with anything in Adelaide. I am fortunate to have a partner, Matt or ‘Ferbs’, who also loves to run middle-distance events. In an average week I run 2-4 hours with him. The bulk of my training however is the 8-10 hours per week that is done with my training group, Team Tempo; which also includes Matt. I am very fortunate to have the opportunity to run in company so often and it makes me appreciate my alone time when I do have it. A solitary run is a nice time to listen to a favourite playlist, solve the world’s issues, think about the day ahead and take in your surroundings.

On the contrary, jogging with fellow runners and friends is an opportunity to cover many conversation topics and it is incredible how much you learn about a person during a run – in some cases too much! When conversations start to dry up or in times of fatigue and delirium, some of comments that come out are priceless. One thing I look forward to every weekend is the post-run coffee with my training group. The simple routine and the chance to mingle after a hard workout is a part of the Australian distance running culture (and obviously cycling too) that I quickly learnt to appreciate. I have enjoyed watching new recruits also become victims of this ‘healthy’ addiction over the years!

Whilst Team Tempo has grown in numbers over the past five years, the runners have also developed strong and special friendships. When I was fortunate to represent Australia in the London Olympic marathon last year, I felt like I had my entire training squad running with me; in fact they even made me a video before the race with “we’re running with you” as the main slogan. I have no doubt that this sense of team support helped me to get the most out of myself on the day as it helped me gain strength during those tough mental battles. Furthermore, the team support from fellow Australians and friends from other countries left me wondering how I ever thought I was going into this alone back in 2008! From the other side of the fence, I also experienced extreme excitement when my training partner debuted in the Melbourne Marathon, which emphasized the team aspect of this sport.

One thing I love about being a ‘runner’ is that when I meet a fellow runner, I feel an instant connection. There is a sense of mutual respect and understanding. Without having to express any thoughts, feelings, opinions on the highs and lows of the sport, I know that ‘they get it’. They know what it feels like to wake up to an alarm and fight a mental battle before rolling out of bed to fetch your sneakers, to feel the burn in your chest and experience the sensation of lifting legs that resemble led-weights when lactic acid makes itself known… but also understand the many joys of running!

When participating in races of any level, particularly the longer road races, I gain satisfaction from working with other runners. It might involve sharing a water sponge (which was the case in my most recent marathon in Moscow), or simply giving a quick word of encouragement. Whatever it may be, I believe a simple positive gesture from one athlete to another during a race can be very uplifting and has helped me to gain motivation during races. I guess it comes back to feeling that sense of teamwork and camaraderie from my rural netball upbringing of which I have such fond memories.

As a runner, you are not only a member of your immediate training group or team but a part of a wider running community. School teams, State teams, National teams and training camps (i.e. in Falls Creek) provide opportunities to meet people from all parts of world. The common thread and idiosyncrasies that we all share and appreciate, lead to development of special friendships. There are a lot of us ‘runners’ out there and it only takes a quick read of a running magazine, an attempt to register for major marathons and fun runs at the last minute or a peruse of social media and web pages to see this. Running is by no means easy, yet there is an element of simplicity that sets is apart from other sports. All it takes is a pair of shoes, a small piece of land and you’re set… in fact many would argue that footwear isn’t even necessary!

So in exchange for sharing half-time orange wedges and post-match huddles with the girls, I have instead shared gels, shoes, freezing aqueducts and so many laughs with fellow ‘runners’. Both experiences have led to developing special friendships and memories that I will forever cherish.

As runners busily prepare for upcoming events such as Adelaide’s City Bay Fun Run, the Melbourne Marathon festival and the New York City Marathon, I thought I would shed some light on a mental approach that has helped me to get the most out of running to this point and that can facilitate anyone to achieve their best!

At about this time last year, I was fortunate to have someone place a novel in my lap that happened to catch my attention. I’m not usually one to finish a book. I tend to read a few pages, get back to it a few months later, then have to re-read those pages… and so the pattern goes. This particular text, titled ‘Sport is life, Life is sport’ intrigued me partly because it was co-written by Paul Roos and his wife Tami but also because I had an inkling from the first few pages that I would learn some valuable life lessons - I did.

‘The opportunities that may change our life for the better are there, waiting for us, either as a result of our hard work or of being in the right place at the right time. Before we can act upon them, we have to be receptive enough to realize that they are there. And when we do, we have to seize them. I realize that many of the events that occur do not occur by chance. I generally believe that if you go through life with your eyes open there are signposts along the way that will direct you through the journey that is your life.’ - Paul Roos.

This was one of many paragraphs that struck a chord in me and upon completing this novel, I was left with a comforting sense that things in life ‘happen for a reason’ and important lessons can be drawn from every experience.

As you work towards your next running (or other) goal, whether it is to stop the clock at a particular time, complete a given distance, raise a certain amount for charity etc. recognise what has led you to that point and where the path may lead you. The seed was planted to run my first marathon race during a discussion with Shaun Creighton and Rob De Castella in Canberra at Deek’s grain-free bakery. I had recently missed out on World Cross-country selection and my coach, Adam Didyk entered me in a race at the last-minute for a positive ‘lift’. What seemed like a setback at the time ended up leading me to my first marathon in 2012; a positive outcome after all.

Having a goal is crucial and is the driving force behind your motivation to don the joggers for a training run, to reluctantly roll your buttock over a tennis ball to release a tight muscle or to gulp down a gooey gel for a critical energy boost. Realise however that the journey towards that goal forms a significant part of your overall experience and can teach you valuable lessons to help you deal with every aspect of life. Going into an event with this mind-set and perspective of the ‘bigger picture’ helps me to settle my nerves and enjoy the moment. I remind myself that I have already gained so much from the process of getting to the start line and that now I have the opportunity to add something positive to that.

Confidence comes from working hard to prepare yourself as best as you can for the upcoming event. When I am able to achieve this, I toe the line knowing that as long as I demonstrate mental discipline, be smart and remain calm, my training and preparation will take care of the physical side. It is important to realise that expected and un-expected challenges may present themselves in the lead up to race day such as dealing with injury, difficulties in achieving work-life-training balance etc. but try to see all of these as key learnings that will better equip you for the future. Focusing on what you HAVE done to prepare yourself will enable you to confidently embrace the opportunity to achieve a result you will be proud of on race day!

In two weeks I look forward to supporting thousands of runners as they make their way from King William street to the Bay! Along with my training squad Team Tempo, I also help to raise important funds for a cause that took my Nana’s life before I was able to meet her. Last year I became an ambassador for the Jodi Lee Foundation, which aims to prevent bowel cancer through screening and early detection. If you have the chance, please visit my fundraising page to learn how you can support this cause:

http://www.jodileefoundation.org.au/bowel-cancer/events/jess-trengove-city-bay

Thanks for reading. I’ll hopefully see you at Colley Reserve in a couple of weeks or at the next Fun Run!

I cannot believe that two weeks have passed since we settled into our Village apartments, full of excitement, nerves and anticipation about the upcoming test against the best of the Commonwealth.

Having had plenty of time now to reflect it is still difficult to provide a succinct summary of one of the most rewarding, enjoyable, humbling and eye-opening experiences of my life because there is so much I would love to write. Firstly, having the opportunity to share an apartment in the Village with our Athletics Captain and Vice Captain as well as four of the other Athletics gold medal winners – Sally Pearson, Kim Mickle, Eleanor Patterson, Dani Samuels and Alana Boyd was invaluable. To observe how athletes of that caliber conduct themselves in training, competition, media activities and every-day life has taught me great lessons that I hope will assist me in reaching the next level. I was so pleased to come away from the Games with a bronze medal and achieving a personal best time was icing on the cake – the feeling of ‘Bettering your best’ as the Asics slogan goes is hard to beat!

Race day was special for many reasons. I was excited and very fortunate to have my parents, my brother, relatives, friends from Adelaide and even some of my clients from Flex Clinic, in Glasgow to cheer me on from various locations around the picturesque course. After the race, people said that I had worn a grin for a lot of the race. I remember breaking into a smile when I saw people I knew along the course, to show my excitement and appreciation for their support – they just so happened to be the people taking the snaps! I was also humbled to know that back in Adelaide my training group, Team Tempo and friends were watching the coverage together at the Alma, a local pub. I was also grateful to receive messages from students at Naracoorte Primary School and people from all walks of life – social media has certainly made communication a lot easier! My coach said to me before the race, “Remember to be ready at half way for the race to begin - you need to be prepared to attack the last part”. In addition to the incredible support mentioned above, I attribute a large part of my result to these wise words on top of years of careful training planning by Adam and can’t thank him enough.

What made the race experience all the more complete was to have Michael Shelley from Australia run a brave and smart race to become the male marathon champion, only shortly before we were to cross the line. Five of the six Australian marathoners achieved personal bests and the euphoria amongst the team at the finish, shared with Chef de Mission and marathon legend Steve Moneghetti, was a moment I will never forget.

The Glasgow Commonwealth Games was my third major Championship and I gained just as much, if not more insight from this experience on how I can work to bridge the gap to achieve future goals. I learnt about persistence and self-belief when preparation deviates slightly from the planned path, I witnessed and admired strength of character from fellow athletes in the face of injury or disappointment and I experienced the value and power of support from family, medical staff, friends, team mates, training partners and of course … Mossy & Robbo! The special friendships made were a highlight of the experience and I look forward to strengthening these as we all continue to chase our dreams and add Glasgow to part of our respective journeys!

I was at dinner with a friend last week who asked, “How on earth do you motivate yourself to train in this weather?” Very good question… Before jetting off to Gateshead next weekend for the pre-Commonwealth Games Camp, I thought I would shed some light on how to get motivated for training in winter for those battling the temptation to stay rugged up in bed.

Last weekend, a group of runners in training for the 2014 New York marathon for the Little Heroes Foundation (LHF), planned to join Team Tempo (my training squad) for part of the routine Sunday long run. I was running from home towards our regular meeting spot in North Adelaide, when an eerie shade of grey crept over the sky and a cool, punishing breeze started to make each stride a little more difficult. Five minutes before we were due to meet, the sharp rain started piercing my skin and stinging my eyes… these are the runs that test your resilience. Like many, I find it difficult to throw off the warm blankets when I can hear the rain pelting down outside… so I would not have blamed the LHF recruits if they didn’t show!

I was very impressed however to see a couple of runners emerge to join the huddle of Team Tempo athletes for the run, which lasts anywhere between 70-150 minutes depending on the runner’s focus event. What I believe set these runners apart from the majority who would have pushed snooze and rolled over that morning, is their drive to achieve an upcoming goal. I am very much driven by my goals and with the marathon in Glasgow now only three weeks away, there is no other option in my mind than to train so why waste time thinking about it?! My key tips for getting the training done when motivation is dwindling are:

Have a reason to train. Set yourself some short and long-term goals to give each run purpose and monitor your progress towards these goals. This for me is the key to maintaining motivation and satisfaction in the sport! Avoid over-thinking. As soon as you hear the alarm, spring into action and try to keep your mind away from alternative options to training! Be organised. Place your clothes, shoes, gels and whatever else you need for training near your bed the night before. It makes the process of getting ready quicker and there is less time to procrastinate. Layer up if necessary and start with a short loop that ends at your home or car to drop a jacket if you need to. Have a training plan. Routine and structure helps me to stay motivated. My coach, Adam Didyk presents our training in a monthly calendar format. This provides a clear visual of the training program/plan for each week. Arrange to meet with someone for training. It is much harder to pull out of a training session if you know someone else is relying on you. If you enjoy running with company, it can also make training more enjoyable and I find that time seems to pass much quicker. Sneaking in a coffee or meal after the run can provide an added incentive to get the hard work done too!

On that note, I’m about to grab some dinner and then finish packing for the flight this weekend! I was very excited to receive (and try on) the extensive Australian uniform last week – the race kit is very comfortable which is crucial in the marathon game! I also gained a lot of satisfaction from completing my final ‘Sunday long run’ of 2.5 hours on Sunday, before the taper begins. Most of the training is in the bank now and I am really looking forward to meeting up with the fellow Aussie team members in Scotland in a week - Let the Games Begin!

Thanks,

Jess

As I perched on the stool in our staff kitchen and sunk my fork into a tender piece of last night’s leftover lemongrass chicken, I had to laugh at how excited I was by something so simple that I do every day… eat! One question that I am commonly asked by friends, physiotherapy clients and other people who know that I run is “Do you have to eat a special  diet?” Whilst my instinct is to answer no, I forget how much education, guidance and advice from specialists in the field of nutrition have gone into what I routinely consume on a day-‐to-‐day basis… So in actual fact, there probably is a ‘special’ aspect to an athlete’s diet, which is why I thought I would provide some insight. I have no formal qualifications in the field of nutrition, therefore everything I write here is completely from my experiences to date! DAD’S PORRIDGE BREW I have always had an interest in nutrition and probably always will. Perhaps my Dad’s passion about animal and subsequently human nutrition in his profession as a Veterinarian has rubbed off on me? As a child growing up, I always loved food and am fortunate that my parents educated myself and my two siblings to consume a predominantly healthy and balanced diet. Having lived in the country town of Naracoorte for my first sixteen years, there was always an abundance of fresh and good quality meat, fruit, vegetables and dairy products. Some may also know the South East for it’s red wine – I was too young at that stage to appreciate it! In our household, breakfast was always one of the most valued meals of the day and I still look forward to waking up to a hearty morning meal! Dad’s famous ‘porridge brew’ has been a big part of my morning routine for as long as I can remember. Every night, Dad soaks a muesli mix containing oats, pepitas, gogi berries, almonds, sultanas and other assorted goods with yoghurt, water, chia seeds, linseeds and diced apple. In the morning he cooks it on the stove and then slices some banana on top. I could write a whole essay on Dad’s method but in short, this soaking process apparently improves the digestibility of the grains due to the activity of the yoghurt’s healthy bacteria. All I know is that is tastes good and it contains a lot of energy! THE GROWING APPETITE As my training has increased over the last five years, I have found that my appetite has too. Athletes tend to share a feeling of excitement when it comes to food! I guess they associate it with increased energy levels and it also serves as a nice reward after a hard workout! Here is a summary of my daily eating pattern (keep in mind that this would vary quite a lot for different athletes):

A hearty breakfast after training in the morning that has a balance of carbohydrates and protein depending on the intensity and type of session beforehand. Snacks  throughout  the  day  to  keep  the  hunger  at  bay  and  provide  energy for the evening training session. A lunch that includes both protein and carbohydrates (slightly more carbohydrates on the days where I have a high intensity evening session). Leafy greens and vegetables to compliment meals where possible in order to get in a good dose of vitamins and minerals A coffee for enjoyment somewhere between morning and midday!

THE CARB LOAD When it comes to marathon race day, a whole lot of other factors come into the equation! Carbohydrates are the body’s main source of fuel during exercise. ‘Carbohydrate loading is a strategy involving changes to training and nutrition that can maximise muscle glycogen (carbohydrate) stores prior to endurance competition. Anyone exercising continuously at a moderate to high intensity for 90 minutes or longer is likely to benefit from this method’ (AIS Sports Nutrition, 2009). Factors such as exercise duration, intensity, food intolerances, body weight  and  what simply works for the individual must be taken into account when determining a pre-‐race fuelling plan. I have really appreciated the support of Olivia Warnes, dietitian for the South Australian Sports Institute, over the last two years. She has helped me to devise nutrition plans for training and recovery, pre-‐ and post-‐race fuelling as well as fuelling during the marathon. Whilst the initial thought of squeezing a sachet of thick gel into my mouth when running was not all that appealing, I am now very familiar with taking a few gels and electrolyte/sports drinks throughout the 42.195km race! I collect these drinks and gels at stations located along the course for a carbohydrate and electrolyte boost. The consults I have had with Olivia have been extremely valuable and I have gained a much better understanding of the nutritional needs for maximising performance. If you are keen to find a Sport’s Dietitian in your area, I would recommend visitingwww.sportsdietitians.com.au.

THRIVE Another resource that has influenced my food choices is a book that I read (and finished) in 2010 - I have a habit of starting books and not finishing them so I must have enjoyed this one! The title is ‘Thrive’ and it was written by an ironman by the name of Brendan Brazier. I do not consume a vegan diet like the author – I love my meat - however a lot of the general principles in this book fit with my beliefs about nutrition. Aiming to limit my consumption of processed food and drinks helps me to feel healthy and gives me more confidence as an athlete. THERE IS NO SINGLE MAGIC RECIPE One profound thing I have discovered about diet is that it is such an individual thing. It must take into account factors like genetics, exercise intensity and volume, incidental activity, hormones and so much more. I am continuously working to find the ideal balance in my diet that will help me to achieve my running goals! I am fortunate that my partner, Matt, loves cooking and dinner for us, is a special part of the day! Matt is the type of person who will enjoy a meal at a restaurant and then feel motivated to try and re-create the dish himself. My thoughts are more along the lines of… ‘Let’s come back here again next week’ … but that gets expensive! Here are some of my favourite home-cooked meals! Salmon with maple glaze or with a honey and dukkah crust - Green curry with barramundi- Marinated kangaroo skewers and sweet potato mash - Teriyaki Chicken with Japanese mayonnaise - Slow-cooked Mexican beef brisket - Baby squid stuffed with quinoa - Mushroom risotto - Mushroom or chicken dumplings with dipping sauce - Vietnamese beef pho - Make-your-own rice paper rolls - Lemongrass chicken – Buckwheat Noodle salad - Broad bean, bean curd and cabbage stir-fry (the classic Chinese BBC) - Butter chicken - Pistachio-crusted blue fin tuna with mango, lime, chilli and papaya salsa (thought I would finish with a fancy one). ON THE TRAINING FRONT I met with Adam recently to go over the training for Glasgow and whilst it will of course involve a lot of hard work, I am really excited. Other activity within the Team Tempo running squad is the development of Adam’s new business - TempoRun Coach. I recommend visiting this new website:www.temporuncoach.com if you are looking for coaching or guidance to help you achieve your running goals! 

Jess

Following a 5.15am arrival into Melbourne from Moscow, I was fortunate to spend a special day-and-a-half with my brother Jack and my friend, Georgie Clarke. After having spent three-and-a-half weeks with some of the best athletes in the World, topped off by a few Melbourne coffees and trots around the Tan I thought I would put pen to paper on the final leg of my Moscow journey.

It always amazes me how much I learn during trips away for running and how determined I am to better myself as both an athlete and a person as a result. Despite my presumption that this effect would diminish with more experience, the 2013 World Championships affirmed that learning is an ever-lasting journey! Here is a summary of what I learnt, followed by some of many trip highlights!

Plan & Prepare but keep an open mind (especially in a foreign environment).

It is always important to prepare as well as you can for an event, with respect to physical and mental training, race-day routine, hydration, nutrition, sleep etc. however it is equally important to be prepared for those inevitable last minute changes. Arriving at the first water station during the race to find fiddly screw-top bottles is just one example but as Chris Wardlaw and I like to say… ”Just embrace it!” Some people anticipate and plan for potential hiccups whilst others are happy to ‘go with the flow’. I think I fall somewhere in between. Hearing that the temperature on race day was likely to be between 27-30 degrees, we acknowledged the importance that hydration would play. Being a minimalist drinker myself, I was determined to hydrate adequately before and during the race. I am grateful for the support that Athletics Australia’s team doctor and SASI’s nutritionist provided with this, as it played a crucial role!

The importance of mindfulness. Our team Sports Psychologist emphasized the importance of mindfulness or ‘living in the now’. I found this to be great advice. Being present in the moment and not thinking too far ahead helped me to control nerves in the lead up to race day and was also a useful strategy during the marathon. Given the challenging conditions, I concentrated on finding an appropriate pace and rhythm but not think too much about the long road ahead.

Enjoy the journey. It really occurred to me at the London Olympics that it is so important to celebrate accomplishments on the way to your major goal. After all, the journey ‘there’ makes up a big part of life!

Being a bit ‘out-of-the-know’ might not be such a bad thing. I was a keen netballer until the age of 21 and closely followed teams like the Adelaide Thunderbirds. Admittedly, I had little knowledge about the world of distance running on a global scale but have enjoyed playing catch up and learning about some of the world’s leading athletes in recent years. Whilst my coach, Adam Didyk, is proficient at researching the field and making sure I am adequately prepared for races, I avoid learning about my competitors in detail. By going into major races with less pre-conceived ideas or expectations about what others can or may do, I avoid feeling daunted on the start line. I also feel that am better able to run my own race.

Highlights of the 2013 World Championships:

The Australian ‘Flame’ team induction challenge, which ended in melted Maltesers on the floor, motivation to beat the Ferrero Rocher ‘7-in-a-minute’ World Record and a classy overall victory by Dane Bird-Smith Jumping around in the stands and no-doubt upsetting a few locals whilst watching the 4x400m relay team storm into third position. Tristan’s face said it all in his gutsy anchor leg. The Crowne Plaza hotel left no stone un-turned with their buffet breakfast selection – the eggs in every form and addictive crepes tested the boundaries of every athlete’s appetite! Arriving safely in Red Square following a tumultuous taxi ride with Ben, Caitlin and Adam – Eminem at full-blast through the radio, a near miss with a pedestrian and a mid-drive cigarette break left us contemplating the 45 minute return walk home. It was worth it to watch the clock strike 12 on my birthday in front of St. Basil’s Cathedral though! Sally, Jarrod and Kims’ medal performances and a personal best throw for the elated and much-deserved Flame Vice-Captain, Kim Mickle!

Crossing the finish line on the blue Luzhniki track in the Asics Green & Gold kit – my first stadium finish!

In summary, Moscow and the marathon race provided new challenges, taught me lessons and opened my eyes to more of the ‘one percenters’ that can be done to keep improving. I loved the opportunity to meet so many great people, strengthen friendships and share the experience with my coach, who continues to impress me with his passion and belief. I look forward to taking the Moscow experience with me into 2014 and beyond!

Many thanks!

Jess

A bit of a blog for May….

After 6 weeks of solid training following a brief but rejuvenating rest week post-Nationals in Sydney, I thought it was time for an update. I was excited last week to officially be named in the Australian marathon team for the World Championships in Moscow this August. There are some great new faces and previous Australian representatives in the team so far (the qualifying period is still open for other events) and I can’t wait to spend a week training with the Aussies just outside of London prior heading across to Russia. The training camp will be held in the same location as before the Olympics. In the meantime I’ll aim to maintain consistent training and some higher mileage in preparation for the 42.195km event – you wouldn’t believe how many people ask “how long will this marathon be?”… I’m hoping it will be as long as the last one I did and the one before that! There have been a few additions to the weekly training routine this year, including a couple of strength and conditioning sessions in the gym at SASI. I am very grateful for the support that SASI have provided to help me achieve those ‘one percenters’ in training. Watching Anna Meares’ documentary on Australian Story the other week both inspired and put things in perspective for me regarding ‘gym work’! Whilst I was pretty happy to have progressed my weights to 30-40kg with squats, Anna is doing a single leg press with 235kg… fortunately as a marathon runner I don’t require that much power but Anna is a true inspiration! Next on the calendar are the National 10000m Road Championships in Tasmania, followed by a half marathon. In the meantime… run, work, gym, eat, drink and sleep will all be pretty important!

Team Tempo Blog

After 6 weeks of solid training following a brief but rejuvenating rest week post-Nationals in Sydney, I thought I’d put together a bit of an update. Last week I was very excited to be officially named in the Australian marathon team of 5 women for the World Championships in Moscow this August. There are some great new faces and previous Australian representatives in the athletics team so far (the qualifying period is still open for other events) and I can’t wait to spend a week training with the Aussies in England prior heading across to Russia. The training camp will be held in the same location, just outside of London, as before the Olympics. In the meantime I’ll aim to maintain consistent training and some higher mileage in preparation for the 42.195km event – you wouldn’t believe how many people ask, “How long will this marathon be?”… I’m hoping it will be as long as the last one I did and the one before that!

There have been a few additions to the weekly training routine this year, including a couple of strength and conditioning sessions in the gym at SASI (South Australian Sports Institute). Watching Anna Meares’ documentary on ABC’s Australian Story the other week both inspired and put things in perspective for me regarding ‘gym work’! Whilst I was pretty happy to have progressed my weights to 30-40kg with double squats, Anna is doing a single leg press with 235kg… fortunately as a marathon runner I don’t require that much power but Anna is a true inspiration! Another beneficial change this year has been in working with SASI’s Nutritionist, Olivia Warnes. ‘Liv’ has helped me to put together a very practical nutrition plan for pre- and post- training to optimise recovery and performance. I am very grateful for the services and support that SASI have provided to achieve the ‘one percenters’ in training.

The bulk of my training is done with Team Tempo runners, a group coached by Adam Didyk that has grown to about 20 runners over the past four years. I have recently noticed just how many other running groups there are in Adelaide at the moment. It’s great to see a large number of people enjoying the benefits of running and getting involved in the multiple fun run events and races that are on offer in South Australia. I have really enjoyed following the results of my fellow teammates and clients (at Flex Clinic) in races ranging from 5000m to full marathons – it is very rewarding to have played a small part in helping them to achieve their goals!

The next events on the calendar for me are the National 10000m Road Championships in Tasmania, followed by a half marathon at the Gold Coast. In the meantime… run, work, gym, eat, hydrate and sleep will all be important!

There are two questions on my mind as I sit down to write my first blog for Runners Tribe. Having just heard that outside temperature has reached 40 degrees and is expected to hit 44 tomorrow, I am trying to figure out the best time to train today and wondering WHY on earth I decided to settle back into a routine at home over the January period instead of going to Falls Creek? I now remember why we usually avoid the middle of Adelaide’s Summer!

This time last year marked a special time in my running career. Along with other members of my running team in Adelaide (Team Tempo), my coach (Adam Didyk) and my boyfriend (Matt), I made the journey to one of Australia’s best training camp destinations, Falls Creek. Over the past three Summers I have spent 2-3 weeks at Falls Creek and I have to say these have been some of my favourite experiences. Having opportunities to train in the company of other enthusiastic athletes every day, relax between training sessions away from the normal work routine, plunge (or reluctantly dip in my case) into the icy-cold aqueducts for recovery and to admire beautiful landscapes whilst on the run are unique and invaluable. Last January was particularly special for me because it marked the start of a new phase of training in preparation for my first marathon, planned for March. Whilst the higher mileage and some longer sessions left me feeling like a sloth on some days and the tin-man in need of oil on others, the training environment at Falls Creek helped me to adjust to the new progressions and I quickly learnt to really enjoy this type of training.

Following my marathon debut, I was honoured to gain selection in the Australian team to compete at the London Olympic Games for this event. Reflecting on this experience and last year as whole, I think I can safely say that I learnt more about myself and running in 2012 than I had in any other year before-hand. I am grateful to have had the opportunity to develop both physically and mentally to handle new pressures and competition standards, to have formed and strengthened support networks, to have witnessed some of the best sporting moments at the Olympics but also some of the disappointments and challenges of high-level sport and to have been inspired by so many people. Re-focussing after London was more challenging than I had anticipated and I was relieved to finally get back into a regular training routine and compete in my first race since August, the Zatopek 10,000m. This event is always one of my favourites and on the bright blue Lakeside track in December, last year’s Zatopek proved to be no different. I was happy to get back on the track and into racing again, ready for the Summer season ahead.

My aims going into this year are to develop my speed over the middle-distance on the track in the Summer and to continue gradually building my training whilst achieving consistency, quality and of course, enjoyment! I am hoping that this will lead to improvement in the longer distance events, such as the marathon and will take me closer towards achieving my ultimate running goals! On that note, best wishes for 2013, happy training and happy New Year!