Slash 11mins off 10K PB

http://www.yourrunning.com/forum-slash_11mins_off_10k_pb

Q: Hi Simon, I read your were like 53 but sounds like your going on 23. :) Can you enlighten me on how you managed to slash 11mins off your 10K P.B?
Regards, Nev

Simon says:
...only sometimes I feel like 63, heh heh :)

Nev, thanks, that's a great question which has really made me think. It took a combination of things to get down from 48-something to 37-something in a year, and it would be difficult to say which ones were more important than others. What I'll do is just do a list and then maybe come back and say a bit more when I've thought a bit more?

So...how I managed it...

1) Set a clear, quantifiable goal that I was really, really excited about. This was first to win my age group in the Bolder Boulder 10k; I then worked out what time I thought I would have to do in order to do that -- and that's when I sought out Bobby McGee and told him I wanted to take 10 minutes off my 10k time in a year. So...

2) Got expert help.

3) Got a clear assessment of my starting point, so I could see/feel what needed to be done. Form and gait analysis, biomechanical assessment, strength and flexibility assessment, nutritional makeover, stress level, support system, time availability etc etc.

4) Changed cadence and stride length over the course of several months and several races. As a triathlete you'll appreciate the value of specific technique training (most runners don't). Attended specific Drills sessions with Bobby McGee.

5) Emphasised quality over quantity. Mileage around 36 a week or less for the year, with rare highs of 50 or so (think I hit that twice in 12 months).

6) Learnt how to suffer courtesy of Gabino Toledo, from whom I learned that Mexicans know at least as much about that mental/emotional side of the game as the Kenyans do.

7) Trained in a supportive group and was able to do some of the harder sessions either with Gabino alongside or Arturo Ibarra pushing past me. Almost every time we met they would have something positive to say about my progress and would remind me of the goal.

8) Used nutritional and herbal supplements and a range of complementary and alternative medicine procedures to speed recovery and stave off injuries (this did not entirely work, but I have since improved my "protocols"). Included in this would be regular tune-ups from chiropractor David Boynton and various other "supplementary" therapists!

9) Laughed at all comments that began with "At your age..." or anything else unhelpful. I have a poster of Olympic champion Kelly Holmes on my bathroom wall that I see several times a day. It says,

"People told me I'd missed my chance.
People told me my body couldn't take it.
People told me I was too old.
Fortunately, I was never much of a listener."

[Kelly is a hero of mine. Ex-British Army, hit by recurrent injuries that led her into self-harm and thoughts of suicide; diagnosed with clinical depression; took herbal remedies because the anti-depressants she needed were banned by sports drug laws; pulled herself back to win the 800m and 1500m Olympic titles in 2004...at the age of 34! Magic!]

10) Played lots of head games, aka visualisation/active imagination. (I did actually overcook this a bit.)

This should do for starters! Thanks again for asking, Nev.