Weirdly around 40 everyone suddenly got on Strava and started running and working out. A couple of my friends are like athletes — they’re normal guys who work normal jobs but they’re doing sub 20-min 5kms. I think generationally men just don’t want to be that frumpy mess at 40 anymore. Everyone’s dressing better, everyone’s running and healthy, and the marathon has been a nice kick up the backside ahead of what officially becomes the beginning of my mid-40s.
Are you approaching this differently to how you might have done when you were younger?
Maybe I wouldn't have understood the importance of the training and I wouldn't be getting the most out of Runna because when it tells me to slow down, my ego doesn't get in the way. It's nice feeling guided and being old enough and long enough in the tooth to know it's for my own good.
Evans adds: “As we get older, our bodies take a little longer to recover. My advice would be instead of what you might’ve been able to do in a week — say three hard running sessions and some easy running — maybe try and get four hard sessions but over a two week period. You’re training a little bit less intensity but you’re giving your body the ability to recover between sessions because that’s when we make the adaptations during that recovery phase. Make sure you don’t overdo it because the older we get the longer it takes to recover.”
What has being coached by Runna been like?
Having a robotic trainer in your ear is invaluable. It’s like your Mum telling you off because I have a woman’s voice and she’s on my arse! I also did a track session with Anya who is one of Runna’s coaches and it was amazing running with her. She’s the strongest, fastest human being I’ve ever met in my life.
What’s on your running playlist?
My technique in terms of what I listen to has changed. I was listening to podcasts and I did see it affect my pace. My longest run yet was 30K, and I lost a toenail during that, but there were points where I was like, 'I can't believe I'm this far' and the music just kept me going. With the right music your body stops hurting, your brain takes over in a lot of ways. You’re focused on a beat, on a lyric, you just go.
Evans says: “The crowd can be really beneficial because it can give you that little surge of energy but at the same time it can make you speed up. I think just being really focused during that and trying to use the crowd to better your ability but not get carried away. Sometimes that’s easier said than done but remembering why you’re there and you’re the one who is actually running.”
How have you been fuelling?
I’m calling food fuel now, I’m that guy. I’m eating more than I ever have done. The real thing for me has been supplementation: creatine, iron, electrolytes and picking the right gels. Figuring out what my belly can take has been really helpful. One of the cool things I’ve learned from one of the Runna coaches is the pre-run snacks and the carbs you take on. My focus was on something healthy, whereas in truth, something I can digest quickly — like a white bagel — has been amazing. Gels have been a lifesaver; Precision Fuel are the ones I run with.
Evans says: “Fuel really depends on whether you’re elite or not elite, but typically, what I would look to do is consume 25 grams of carbohydrates approximately every 5k which is about a small gel every 5k. For someone like me, I’m doing about 20k an hour so I’d have four gels an hour which is about 100 grams. I also use caffeine so I’d use a Red Bull Energy drink that I would drink before, during and after.”
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