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On October 2, 2022, the Nike Melbourne Marathon will return to regular programming after the lauded race event was disrupted for two years. As Australia’s largest running festival, the event features a 5km and 10km course as well as the 21km half marathon and full 42km marathon.
In lockdown last year I discovered a love (and need) for running when many forms of exercise weren’t available. Inspired by this – and with gentle encouragement by Nike – I’ve embarked on a 12-week training plan with Nike Running Head Coach Lydia O’Donnell (aka my virtual hype queen) to achieve a bucket list running goal, the half marathon. In a bid for accountability and reflection, I invite you to follow along as I candidly document the trials and triumphs of training each week for the next three months.
To train I will be wearing the new Nike Air Zoom Pegasus 39 sneakers, a personal favourite for myself and many other runners while I will be continually supported with the ultra-comfortable Nike Dri-FIT Alpha Women’s Sports Bra.
Nike Women’s Air Zoom Pegasus 39 Road Running Shoes, $180. SHOP NOW
Week 1 – Starting Slow
I must preface that I am not a patient person, and this week was all about starting slow. My very first workout of the program started with a 15-minute recovery run before, for the first time in a long time, I woke at 6am for a speed run from the Nike guided run ‘Triple 7s’. It was hard and I had convinced myself that running hard was the recipe for success. Two days later a recovery run followed and I was reminded (again) the important of “time on feet”. For the uninitiated, the aim is to run slow for the majority of training. Without a high heart rate to focus on, I found myself battling with boredom as I ran at what felt like a sluggish pace. Be it thanks to my role in a fast-paced newsroom or indeed, my lack of patience, it was a lesson in enjoying the sights along the way – including all the breathtaking sunsets. When I embarked on an 8km run at the end of the week, I was thankful for starting slow.
Week 2 – Balance
Finding time to exercise at the best of times is difficult. Add in a goal and a deadline (in my case the Nike Melbourne Marathon in October) and running almost becomes overwhelming. When I entered this program, I had another personal (and in hindsight unrealistic) goal of completing every single run. I ran in the dark and the cold, in the pouring rain for Tempo Tuesday and in between meetings on Thursday. It was a particularly busy week as I had planned to travel on the weekend and was forced to mentally organise when and where I could run 10km. I had it all planned until priorities changed. I learnt that any movement is beneficial, opting for team sport instead, with motivation to try again next week.
Week 3 – Trust
I often find myself excitedly (perhaps more anxiously) counting down the weeks until race day. It’s usually something along the lines of, “you’re already a quarter of the way through, are you getting better?”. While I struggle with trusting in the training – I’m notorious at overthinking – this week I reaped the benefits of my labour. I skipped by 15-minute recovery run on Monday for a rest day and instead looked to my speed run for the week titled ‘Out Strong Back Fast’ the day after. I enjoy these tempo runs as they’re challenging but short and push the pace without feeling exhausted later. This week also marked the first time I’d run 10km in almost 12 months. 2021-me had trained for eight weeks just to achieve that mileage and here I was, attempting it in my third week. I slept well, fuelled properly and while it felt very slow compared to what I had achieved in the past, I covered the ground with energy to spare. What’s that about trust?
Week 4 – Taking Time to Recover
Before I embarked on this half marathon and in a bid to set my expectations appropriately, I watched YouTube vlogs and scrolled through Reddit for candid recollections of other training experience. What I found however was that so many people sugar coated the hard days. Well, I’m here to tell you this week was hard. Coach Lydia warned I’d have a few hard workouts ahead of me and if anything, it taught me the importance of recovery. I managed to smash through a hill workout – with just about everyone watching on as I huffed and puffed along a busy stretch of road. For my 45-minute recovery run I adopted a run-walk rhythm when my legs felt heavy and my heart rate would spike and, without stopping I finished my 12.8 km long run on Sunday. It was a big week and without the extra steps of warming up, cooling down, foam rolling and a massage gun (something that has been drilled into me since my early sporting days) I may not have gotten out of bed this morning. Something tells me it will be even more important in the weeks ahead.
Week 5 – Running Up That Hill
In the wise words of Kate Bush, this week I continued to run up that proverbial hill of training and despite nearing the halfway point, it feel as if it’s getting steeper and steeper. Speaking of the colloquial hill, the week started with Power Pyramid Intervals for a touch speed session in between patches of rain. It was followed with a 31-minute recovery run which nowadays feels less like a chore (read: week one and two) and more like a treat. That is because my weekend long runs are getting really long. After running 12.8 kilometres the week prior, I found myself pushing through a 15km run. Don’t get me wrong, I did it and I finished strong but it didn’t feel pretty. And yes, there was a point when I made a deal with God.
Week 6 – Square One
I had entered this week – the milestone halfway mark – with low expectations. I was travelling overseas for work and was unable to complete two of my runs. I had planned on taking it easy for my long run on Sunday which was planned to be 16km (or a full 10 miles). That is, until I fell sick upon my return to Australia. Luckily it was just a mild virus but it prevented me from embarking on the PB distance. Instead I was dragged out of bed and out of the house by my partner who promised a hot chocolate along a 10km walk in the winter sunshine. I’m glad I got my body moving but I can’t help but feel that I’m at square one but perhaps, rest is exactly what I needed.
Week 7 – Patience is a Virtue
There is a reason they say patience is a virtue because the result of rushing something, in this case recovery, is never good. You would recall that in week one I admitted I’m not a patience person and this week I suffered the consequences of rushing. After being sick last week with a mild cold I waited until I thought my symptoms had gone before I went for a run on Wednesday. It was easy breezy five kilometre run around the park. I felt good… until the next morning when I definitely didn’t. I had prompted a chest infection which required a doctors appointment, medication and some serious rest. I spent another week recovering in between panicked texts to my coach. “Your health is the most important thing so don’t sacrifice that for your training,” she said.
Week 8 – Project: Comeback
Finally, my cough disappeared and I was ready to run again as Tuesday’s interval training ‘Speed-durance’ came around. Through my two-ish weeks off I had realised I actually missed running and I had a renewed sense of gratitude. That’s not to say that this week wasn’t really hard. As I was warned by the coach, I definitely felt sluggish but I retained the mental fight to work through the fatigue. While this week technically called for a 13.1km dress rehearsal in lieu of a long run, I felt that I needed to build my milage and make up the 16km long run from the previous week. I did so, the longest I had ever run, and it was difficult. It was an unusually warm morning and after having a virus it required plenty of determination to make it to the finish line. Next stop: 20km.
Week 9: A Week of Milestones
The countdown to the Nike Melbourne Half Marathon is well and truly here with just four weeks to go until the start line. The week went smoothly to begin with a speed workout on Tuesday – the Speed: 5 x 5 x 10k pace guided run – followed by a recovery on Thursday. This week involved many milestones including a birthday which would expectedly be full of celebrations. To get a head of my long run, and the longest run of the program (20km), I took the day off work to complete the two-and-a-half-hour workout before the weekend. As the day arrived (which I had been nervous about running for two months) it was raining. I mean, pouring. It was less than ideal conditions but with very little time to spare I persevered and ran the full 20kms sopping wet and with burning legs. If anything it proved that nine weeks of training had instilled a mental toughness that I had never experienced before and, trust in my preparation. If I could do that, I could do anything.
Week 10: Going With The Flow
I had been looking forward to Week 10 but felt equally as nervous. The countdown was on until race day and there was still work to do. Things didn’t go exactly plan either. Tuesday’s speed run – which was set to be over 60 minutes long – was interrupted by a downpour. I swapped it for a HIIT session in my tiny lounge room and a quick 2km run. Instead of a recovery run I chose a hard game of netball. By the time Sunday came around for my long run, a one hour run, I was pretty exhausted. With a hot and humid morning I was forced to do a run-walk style workout. After two months of training I’ve learnt to take the pressure off myself, particularly in my first taper week.
Week 11: Two Weeks To Go
If I’m being completely honest, this week went well. In fact there wasn’t much to report. As always I enjoyed my speed run – pushing the intensity. I swapped my recovery run for a hard netball game which I paid for on Sunday when my 11km run was slow and sluggish. I won’t lie, it affected my confidence but not a runner does one run make.
Week 12: RACE WEEK!
In some ways I hadn’t expected to make it this far. I had for certain thought I’d come down with an injury, or illness in the countdown. Instead, I felt excited and strong for my race. A speed run and rainy recovery run had me warm and ready run the big 21.1km distance. The day arrived and the weather was perfect, a slight breeze and soft spring sunshine. My music had stopped working (something that 12 weeks ago would have had me give up) but it didn’t matter. I was genuinely enjoying running with 10,000 like minded athletes. I felt comfortable and fast for the first 16km. I made the mistake though at looking at my watch distance was neither nor accurate or helping my mindset. It got hard soon after and while I jogged through three more kilometres, the last 2000 metres was gruelling. My toughest mental battle to date. Nothing however, could match the last 200 metres. Running into the MCG with thousands of people cheering. I came for the run, stayed for the vibes.
Tune in every week for updates.
