Starting the New Year with a great #marathonspotlight. I recently attended a conference where Derek Rae (Team GB and Team Scotland Para Athlete) was talking about his journey in life. The more he talked the more time I could have spent listening. He was very motivational and inspiring, I was able to pop my shyness on hold and ask him a personal question about #project345 and did he have any hints or tips ( The funny moment came when he asked what my goal time was 3:45:00 and I think he mis heard me as responded with to get 2:45:00 you need to …. I very quickly stated that it was an hour longer I would be aiming for…I could see the relief on his face :-)). His response was again inspiring and hit home about why we run and what do we get out of it, but more importantly it brings structure to our lives and allows us to deal with things.
I read a quote recently that I can’t remember where I read it:
“running helps to eliminate the noise so I can focus on setting everything else up and focus on the stuff that matters, things I can change” – unknown
Getting back to Derek. I was able to bend his ear briefly between speakers and he took an interest in the #project345 and agreed to be in the spotlight. Here are his answers.
Which marathons have you completed?
I have completed the Edinburgh Marathon in 2009, 2010 & 2012.
I have also completed the London Marathon in 2014, 2015, 2016 and 2017. In 2015, 2016 & 2017 I was taking part to compete in the World Para Athletics Marathon World Cup and represented Great Britain.
PB Marathon time?
My personal best time is 2.33.24,, this was the Wold Para Athletics Marathon World Cup in 2017.
Favourite marathon and why?
My favourite marathon is Virgin London Marathon. The noise along the route is exceptional. I don’t think there is any part of the race that isn’t spectated at London.
Plus, running for your nation is a great honour, and more particularly, competing at home, in a Championship race, in a national vest is an amazing experience.
Worst marathon memory and why?
I represented Great Britain at the 2016 Paralympic Games in Rio, in the Marathon event.
This has been my greatest achievement to date but my worst marathon memory.
I flew over to Brazil in really good physical shape but I wasn’t prepared mentally for the conditions on the day. 35 degree heat and 90% humidity made it a very tough race!
I remember, quite vividly, realising this after the first 5 or 6 miles. Having gone through the 10k point with the leading group of runners, I started to feel the effects of running in such hot & humid conditions. I eased back, but when I ‘hit the wall’ at 10 miles, I knew it was going to be a very long race to the finish. I made it to 18.5 miles in the end before withdrawing, having had to fight thoughts of having to stop and walk through some parts of the race. My mind and my body just were not able to make me do anymore.
I was full of so many mixed emotions after this race, but used that emotion to drive my determination and to build upon the experience and to learn from it and become stronger.
Marathon plan 80:20, Pfitz, Hal Higdon or other?
My coach, Ron Morrison, of Fife Athletics Club, takes care of the strategic elements and planning of my marathon preparation.
This usually consists of a high mileage December to prepare my legs, with my full marathon programme beginning in early January. It contains a mixture of long runs together with some speed work, endurance and strength based sessions.
I usually build up 12-14 weeks ahead of the marathon and run an average of 90 miles per week over the full programme.
For the past 2 years, I have been afforded the opportunity to train at an altitude camp in Kenya. After the cold and miserable conditions of a high-mileage December, it is a good place to kickstart my full marathon programme!
Hydration & Nutrition snack of choice on long runs?
I have a ‘race day routine’. I try to stick to that for my long runs. I know what works! I get up around 5am for 2 pancakes with butter & jam, I then go back to bed before getting myself back up around 7:30am to start my run around 8am.
On a long run, I try to simulate the same hydration and nutrition strategy I use on race day. My wife or one of my friends usually accompany me on a bike to hand my water bottles, electrolytes and gels to me.
Shoes – minimal or maximal ?
I always run in Nike Pegasus 34’s. These are a neutral shoe and provide me with the best overall comfort and support.
Regardless of what training session I am doing, I always wear the same footwear. I even wear them everyday too.
I race in Nike Zoom Streak 6’s. These shoes have a lot less support for everyday training, but they are comfortable, lightweight and give me a spring to my stride.
Terrain – trail, track or tarmac?
I am a tarmac runner. I have run trails and fells in the past, but now it is all roads. I do still enjoy the test of cross-country when the season comes around!
What is your running Mantra, phrase or quote?
‘Impossible is nothing’
Funny running story?
A few years ago I was out running with 2 of my mates. It was a nice easy run and it was nice and relaxed. We were offloading on one another. It was in the winter months but was a nice day. We ran through a boggy area and one of my shoes came off. I shouted to my mates to let them know and I was hoping they would come and give me a hand. They both just looked at each other, smiled and kept running, leaving me stranded in a muddy puddle! As they pass comment on me progressing year on year, this is always a run we can look back on and joke about.
Top tip for #project345 ?
My advice to anyone training for a race, regardless of the distance, would be to enjoy as much of the whole experience as they can. To enjoy the hard sessions just as much as the easy ones. When they feel like they can’t do anymore, remember they can and when they do, enjoy that feeling of being able to tackle whatever lies in front of them. To remember, their commitment and determination has gotten them too this point.
Thanks a million Derek for taking time out of your preparations for the Gold Coast and being in the marathon spotlight. All the best with your training, we are all rooting for you.!!
Whats your running mantra?
Has any of your “friends” left you in a bog?
Remember Impossible is nothing!
Run Long and Prosper
Thanks for reading
James
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