Fastest Dave

#fastestdavechallenge

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Readers, I know what you are thinking; “Where have you been Fastest Dave?” I know it’s been too long. But rest assured I haven’t been idle. I’ve been busy running everyday and challenging myself to see how far I can run in 13 minutes. Yes, the famous running streak lives on, stretching towards the twenty week mark.

Perhaps the only limit to my running streak is how many different watch wristies are possible.

What do you need to know since my last post;  Christmas, New Year and streaking into 2017?

The numbers are all lining up for the month.

As you may recall, in my last blog post I outlined 2 goals for my running in 2017. Don’t worry if you’ve forgotten, I’ve listed them below;

I will run everyday for 13 minutes in 2017

I will complete 1300km in 2017

I’ve added to these goals monthly running targets to keep me on track. Breaking down the 1300km figure into smaller, more achievable numbers has certainly helped my mindset. January has been a successful month. I’m on course to cover a distance greater than 110km through committing to a 13 minute run everyday. I’ve also stretched myself to double up every Tuesday with my 2017 Two Run Tuesdays.

Small but significant steps towards my 2017 running goal. I’m comfortably on track to achieve my January 2017 goal.

Barefoot Beach Running

I’ve been able to add some variety in running locations and mix up my approach to a daily run thanks to vacation time. Since my website went live I’ve been open to suggestions regarding how to improve my performance. I’ve had a number of comments regarding experiencing the joys of running barefoot. Generally suburban running in Brisbane doesn’t lend itself to going barefoot, unless I want to spend the remainder of the day removing bindis from the soles of my feet.   A 10 day family holiday on Queensland’s glorious Sunshine Coast provided a real opportunity to throw away my running shoes and run free. Loyal readers will know I’ve attempted running on sand before in my running shoes and genuinely struggled. This was a chance to develop my sand running skills. Never someone to invest time in proper research or compromise my mission to go as far as I can in 13 minutes, I decided to see how far I could go with no shoes running along the magnificent Peregian Beach.

What did I learn from my first 13 minute barefoot runs;

Importantly remember to warm up extensively, stretch those legs as best you can.

Find the hard sand, to maintain a pace of around 4 minutes per kilometre I had to stay away from the softer sand.

The occasional splash in the water was really fun, especially when the balls of my feet began to burn.

I could actually maintain a decent pace for 13 minutes on the beach. I could get used to daily beach runs.

Overjoyed by my first forays into barefoot running I enthusiastically shared my experiences on Instagram and Facebook. Whilst I loved the barefoot running I enjoyed the recovery far less. I hobbled around throughout the holiday suffering in silence, though my  partner may beg to differ,  with sore feet and stiff calf muscles. The pleasure of running along the beach far outweighed the pain of recovery though and I managed to return to the beach everyday to run my 13 minutes. I endured the pain in the belief that this had to be good for me. I must be strengthening muscles that were not used to working out. The short term pain would result in long term distance gains down the track. I did leave my mark on that sand though. The popular Peregian Beach km segment on Strava now has Fastest Dave proudly sitting on it’s podium. Now that I have a taste of running with freedom barefooted, I won’t be leaving it so long before I try it again.

  My proudest Barefoot moment so far. Well worth the sore feet, stiff calf muscles and walking like a Robot.

Finding my Mojo

Returning to Brisbane meant thankfully returning to my running shoes and readjusting to the daily before work run. The holidays were now over, the School year was beginning and as parents our working lives and routine returned to  normal. I struggled to readjust to my morning run schedule. At 5am I felt flat running my local streets without the pleasure of an Ocean breeze or river view. My distances reduced significantly, my average pace slowed to nearly 4:10 per kilometre. I felt lethargic, you could say I’d lost my Mojo. I was maintaining my running streak but I wasn’t being true to my original vision of being the Fastest Dave I could be. Had those barefoot running  days of physical punishment been for nought. I found myself shying away from segments where I had previously set fast splits. I needed to recommit to my original mission. I needed to go back to where it all started. Today, Sunday 29th January 2017,  I walked to the top of Taringa Parade and committed to set a new Fastest Dave benchmark.

Since beginning my quest to be the Fastest Dave I could be I’ve a had a personal goal to cover a distance greater than 3.5km in 13 minutes. It’s not quite the 5km covered by David Moorcroft in 1982 but to me it’s become a significant milestone. Once, I surpassed the 3.5km mark in dubious circumstances, setting a disputed FDPB (Fastest Dave Personal Best). It was a run featuring a number of water breaks conveniently taken to allow my heart rate to recover. Today I felt mentally stronger, physically fitter and fully prepared to take on and own the next 13 minutes. Committed Fastest Dave enthusiasts will know this route well. It begins with a very favourable downhill sprint for pretty much the first kilometre. This is followed by an undulating stretch for the second kilometre. It finishes with a flat dirt road which I run the length of for the remainder of the 13 minutes. As I strode to the start I developed a running plan. I’d start fast and then just hang in there.

  My plan was flawless. A record breaking 3:08 first kilometre was backed up with a PB 5:29 minute mile. Then I just had to hang on to a pace as close to 3:50 per kilometre as possible. It was not comfortable, unlike before I was not tempted to take a heart rate break, the power I’d gained from a week on the sand pounding along barefoot was now coming to fruition. I now knew how to hang on when the going gets tough. I finished with a distance of 3:54km in 13 minutes. A huge FDPB for me, granted this is still 1460 metres behind David Moorcroft’s 1982 effort but for me it was a moment to remember. Now I have to work to make this sort of distance the norm and stretch myself towards a 3.75km goal within the next 6 months.

  Feedback and ideas

I’ve been on my Fastest Dave journey for nearly 6 months now and whilst my writing may have been sporadic I’ve still been receiving lots of encouraging support through social media. I’ve gained lots of followers and likes on Instagram and Facebook which I appreciate. I’d like to know how I can bring Fastest Dave to the next level. What can I do with fastestdave.com to make it more relevant to you? I’d love to hear some of your ideas, I’m in need of your feedback. In the meantime I will continue running everyday, challenging myself to see how far I can go and striving to be the fastest Dave I can be.

            My latest post recording my ongoing running streak. #barefoot #running #goals #travel Readers, I know what you are thinking; "Where have you been Fastest Dave?" I know it's been too long.

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Readers, I hope you had a very Merry Christmas and the New year has started well.  As the Festive season draws to a close there is no better time to reflect upon the  achievements of the past twelve months. The New Year has started me thinking about new challenges and setting new targets to build upon the 13 minute successes of 2016. Christmas brought me plenty of new running garments to keep me motivated, including a new pair of Nike Zoom Pegasus 33 which I am slowing becoming more comfortable running in. I’ve been mindful not to attribute my post Christmas, weary, heavy legs to my new shoes. I’m sure this is more down to the type of fuel I’ve been filling up on during the last few weeks.

New Shoes for Christmas. Nike Zoom Pegasus 33. To be fair I can’t give these a decent review my post Christmas runs have been blighted by general tiredness.

Streaking through Christmas

Since my last post Going for it! my 13 Minute running streak has stretched past the 100 consecutive day mark. I felt very well supported on Christmas Day when the family broke away from newly unwrapped presents to cheer me along the road to share the moment when I brought up my ton. I surprised myself with my pace and distance in those final days before Christmas. I was regularly touching an average pace of  4 minutes per kilometre. The phrase ‘trending faster‘ became a daily occurrence when I checked my Strava data. All of the hard work appeared to be paying off, I was running further consistently.

The last few steps are where I find the real gold.

Finishing run 100

However after a few days of Christmas treats; mince pies, pavlova, sparkling Shiraz and exploring a new world of Gin; I found that I was carrying a few extra pies around my waistline. This was surprising considering I was still running 13 minutes everyday. In the days since Christmas my legs have certainly felt sluggish carrying that extra handicap. My decreasing pace and distance have suffered but not my extending running streak. My struggle for pace since Christmas has certainly got me thinking about my diet. At home the Fastest Dave support team supply a balanced, healthy diet. It’s at work where I suffer from a lack of discipline. I regularly solve my hunger problems with an easy  fast-food solution. Now that I’m exercising everyday I need to invest in a little time exploring how I can better fuel myself during the day.  I’m in no doubt that a healthier work lunch will bring with it steady improvements in my pace, distance and finances during 2017.

Having achieved the 100 day mark, my running streak is in danger of running out of fizz. Running for one hundred days sounds impressive, it’s a milestone number, people will stop and look at a century maker. What is the next milestone to aim for? I need a target that will get me out of bed on those mornings when I don’t really feel like running.  At the moment the footpaths of Brisbane are full of rejuvenated exercisers. The summer mornings are beautiful, why wouldn’t you want to head out for a walk or run? Believe it or not, later on this year as the seasons change the mornings may not be quite as enticing. It may be raining or the temperature may even be in single digit’s. The footpaths of Brisbane may very well be a lot quieter as conditions are not quite so attractive. I need a goal that will encourage me to hit the road on these challenging days.

Carl Lewis one of the greatest athletes seen on the planet. I don’t think he ever set a record over 13 minutes but then again I never knew he was so quotable either.

It appears runners all over the world are busy celebrating achieving 2016 goals and committing to 2017 running targets on Facebook and Instagram. I realise that I need to make a commitment to my followers. I’m mindful of previous commitments that I have set having not been achieved. I’m thinking of specific pledges about my merchandise plans and the frequency of my now very sporadic blog posts. Previous goals have been set whilst in a state of euphoria, high on positive energy and perhaps without a reality check. It is also worth noting my 100 day running streak was based upon no goal setting! With this in mind I approached setting my 2017 goals trying to find the right balance. I wanted my goals to be on the one hand achievable whilst on the other  I still wanted to be stretched.  Today whilst completing run number 108 I had a moment of clarity, I knew what I would commit to in 2017.

I will run everyday for 13 minutes in 2017

I will complete 1300km in 2017*

My first goal; to run for 13 minutes everyday in 2017 is a continuation of my running streak. A 13 minute run is now part of my daily rhythm. I’m conditioned to the daily before work 13 minute grind around the block or the more pleasurable paparazzi runs around more popular Brisbane or Gold Coast routes. I’ve built up quite a following on Instagram by posting daily ‘wristie’ photos highlighting my pace and distance covered each day. Continuing this throughout the year should be achievable.

Daily 13 Minute Runs brought to life via Instagram. I’m getting lots of likes and the occasional thumbs up. Pace and distance have slowed since Christmas though.

My second goal to complete 1300km in 2017 is more of a stretch. 1300km is a big number and one 13 minute run barely puts a dent into it.  However when it is broken down it seems more achievable. The number is based upon my average distance covered in 13 minutes being 3.2km everyday throughout 2017. I will need to achieve this everyday, in sickness or in health. I’ve also calculated additional days where I will do two 13 minute runs. I’ve allowed for one of these every week with a target of 3km for the second run. The basic mathematical breakdown is as follows:

365 days x 3.2km = 1168km

52 days x 3km = 156km

2017 Total = 1324km

Importantly my 1300km target is in line with the original Fastest Dave ideology. Remember I’m testing myself to see how far I can run in 13 minutes. I will have to push myself everyday to achieve an average of 3.2km, every additional metre I gain will be needed. My pace will have to around the 4 minute per kilometre mark everyday. Since I began the Fastest dave project the distance covered has increased every calendar month, hitting a high in December 2016, this has obviously been helped by running everyday.

I’ve completed two 13 minute runs in one day on only a handful of occasions. Always out of necessity rather than planning. When you finish a run 13 minutes away from the car and time is short another 13 minute run back is the obvious answer. To achieve my 1300km target running twice in one day will have to become part of my weekly rhythm. How will this impact upon recovery and distance covered the following day? Whilst I have followers and supporters, very few people have followed me onto the road to record 13 minute distances. I’m hopeful more may commit to a 1300km target for 2017. This may take the Fastest Dave or 13 minute Challenge brand to the next level.

In terms of my blog frequency, I’ll continue to post as frequently as I can. Weekly would be fantastic, but realistically every fortnight may be more likely. In the meantime you can keep up to date with how I’m travelling over 13 minutes by following @fastestdave on Instagram. If you’d prefer to sit and wait for my next blog post you can rest assured that I’ll be striving to be the Fastest Dave I can be.

*I did not calculate the 1300km number whilst I was running, that would have been impressive. I did commit to calculating kilometre target for 2017 whilst running along the Brisbane River though. 

      Christmas, New Year and streaking into 2017 Readers, I hope you had a very Merry Christmas and the New year has started well.  As the Festive season draws to a close there is no better time to reflect upon the  achievements of the past twelve months.

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Readers, you will be thrilled to learn that whilst you have been sitting there patiently waiting for the latest Fastest Dave update, I’ve been heading out everyday for a 13 minute run. Yes, my running streak continues to build, it’s now into its thirteenth week. You can follow my daily runs via Instagram, just follow Fastestdave. I’ve built my stamina to a level where a distance of 3km is now a minimum expectation for a 13 minute run. I’ve not been setting any new #FDPB’s but I have quietly celebrated some minor, personal Strava Segment victories. Then on Saturday I received the following question via Instagram:

How had I improved since I started measuring? A question which on the face of it should have been pretty simple to answer, especially since I’d been measuring a run of 13 minutes everyday for over twelve weeks. If I ever wanted to market and sell my 13 Minute Challenge idea I’d need a pretty quick and catchy answer. What was the benefit of the 13 Minute Challenge? Yes, physically I felt stronger and fitter but I hadn’t challenged my goal of running 3.5km within the 13 minute time limit in weeks. In fact, when I reviewed my recent performances there had been no staggering upward shift in my distance covered. This great question made me reflect upon what my ever lengthening running streak was actually achieving. Deep down had I just accepted that my morning runs were good enough if I was approaching 3.20km after 13 minutes? Had the only benefit of my streak been that I become a proven 13 minute runner.? I thought about my inspiration, Oslo 1982. In that race against the best the world could then muster together David Moorcroft could have just cruised that final 400metres and won the race in a good time. He could have waved to the crowd, jogged to the line and won the race but he didn’t. He went for it, he left everything out there on the track, he was committed,  he went for the record and got it.

Source of inspiration: David Moorcroft, Oslo 82

Source of inspiration: Alex Rogan, Caravan Park Games Room 84 /

Unlikely source of inspiration

As if by fate on Saturday evening Netflix was on the blink again. We’ve been having problems with our network connection recently. On this occasion our attempts to sit down as a family and watch Elf without adverts were thwarted. Having already missed the start of the show on free to air TV a compromise was required to appease the kids. The solution to avoid complete family meltdown came straight out of the 80’s in the form of the  The Last Starfighter. A movie I remember getting the picture book for as an 8 year old, it was never Star Wars. It’s not the finest SciFi movie I’ve ever seen, but the message is clear.  One scene really connected with me. The Last Starfighter is the story of a teenager, unfortunately not Michael J Fox,  who is selected to become a Space Star Fighter pilot and save the universe, his only credentials are his skills on an Arcade game called The Last Starfighter. I really connected with the moment Alex, the boy who is good on the Arcade game, sets the record that ignites the storyline. In the movie the message spreads like wildfire, “Alex is going for the record.” Now you may question whether an entire Caravan Park congregating around Alex on his Arcade game is realistic but it was the eighties, I’m sure this happened.  People get excited about record attempts, people are prepared to leave their caravan at night and head to the games room to watch a Record Breaker. Nobody gets excited about consistency, just completing a 13 minute run everyday is not enough. I now knew how to answer that great question, I had to prove how I’d improved. I told the family; “I’m going for the record.”

Shifting my Mindset again

I’m sure a wise person once said Reach for the stars. This positive mindset really underpinned the original Fastest Dave idea. I knew that 12 weeks into a running streak my original mindset had been compromised. I needed to test myself seriously again. I metaphorically dusted off my old 3.5km goal first identified in More than a one trick pony and started plotting my plan of attack. I wanted to measure my improved performance with no tricks or gimmicks. I didn’t want a favourable down hill gradient to add extra distance. I wanted a true battle, where to achieve my goal I’d have to tear myself apart. I wanted to genuinely test how far could I go in 13 minutes. Conditions on Sunday morning were ideal, dry, cool and still. My support crew were highly motivated, perhaps also inspired by The Last Starfighter. I’d selected a favourite flat run along the Brisbane river at the University of Queensland, a run I’d not attempted since early September just prior to my streak commencing. This would be the perfect way to answer that question.

The record is on!

The record is still on!

make this stop!

History will look kindly upon my 13 minute effort on Sunday morning. I charged around the river bend, snarling and grunting like a bull who’d just sat on a beehive. Throughout I was on a crazed mission to find extra pace; I was focussed like never before. There was no room here for smiles and acknowledgments of fellow runners and riders, anyone in my path simply ate my dust.

“Look! it’s Fastest Dave!

“Fastest Dave your the greatest!”

“Pleeaaasseee…”

The result of this fundamental change in my mindset was a seismic shift in what is now possible. On a flat track offering no favours I covered more than 150metres further distance than my previous best along the same stretch of road. That’s the equivalent of 3 lengths of an Olympic size swimming pool or three quarters of a 200 metre race!  On reflection I can still improve. Where David Moorcroft sprinted to the finish line to claim his record in 1982, I slowed and counted down those last few seconds. That was valuable metres I failed to claim. However my eventual distance 3.46km stands alone as my finest, most satisfying 13 minute run so far. In distance second only to a rigged 13 minute run where a very favourable downhill course and a water stop aided my statistics.

So to answer the question; How have you improved since you started measuring? The clear answer is about 150 metres. However upon trawling through the Fastest Dave archives these two pictures probably paint a clearer picture.

Before the Run Streak

After Day 86 of the Running Streak

  Hopefully I’ll be able give you all an early present and post here again before Christmas day, Merry Christmas. Thanks for reading and supporting my adventures. I’ll keep on trying to be the Fastest Dave I can be throughout the Festive period.

    A great question challenges my approach, prompts self reflection and renews my focus. Readers, you will be thrilled to learn that whilst you have been sitting there patiently waiting for the latest Fastest Dave update, I've been heading out everyday for a 13 minute run.

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The Streak goes on and on....

The Streak goes on and on….

A family day out visiting friends at Tugun, a great little community on the Gold Coast gave me a chance to run like David Hasselhoff.

Source: The Streak goes on and on….

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Readers, I’m not going to apologise. I’m not obligated to post updates about my life on here. Life has just been busy, work commitments are increasing as business builds towards the crazy festive season. Kid’s sports have moved from football to the more time consuming cricket season in which I love to be actively involved. Finding time to write has been a real challenge and for the first time in it’s brief existence my Fastest Dave creativity has been found wanting. My last blog post Becoming The 13 Minute Man has sat idly on the new, improved website completely neglected since 18th October. The deadline for one of my initial running goals; namely to run 3.5km in 13 minutes, outlined in Confidence, Clarity and Free Stuff,  has passed without any offical update. Breaking news relating to Merchandise developments and the ongoing launch of the Strava 13 Minute Challenge Club has been hard to find on any social media platform. In short I wouldn’t blame anybody for believing that the Fastest Dave project was just another classic case of launch and leave. You may be questioning your blind faith in the broken Fastest Dave brand. Why did you invest so much of your time and emotion in reading the previous posts?

Well, I’m going to use this post to reassure you that the Fastest Dave Experience is back on track. Whilst the sound of my two finger typing may have briefly fallen silent the pounding of my feet on the pavements has become faster and faster day after day for 13 minutes at a time. This post is not going to join the other 11 draft posts I’ve failed to complete in the last 3 weeks. I’m fully committed to post tonight, even if my proof reader is already sleeping soundly!

Run 13 Minutes Everyday

Run, photo, post on social media, repeat. 52 days and counting. When you look outside and see just how good Queensland is, why wouldn’t you put on your shoes and head out for a 13 minute run? Do you follow FastestDave on Instagram yet?

My body does not know what has hit it. When I last posted I’d just started running everyday, taking the challenge to the next level and testing my durability over 13 minutes. The body has not failed me yet and when it’s felt like collapsing my mind has been strong. Instagram, Facebook friends and followers will testify I’ve now been running daily for 52, yes FIFTY TWO days. Apologises if you’ve had to block images of my Garmin Forerunner 235 from your social media feeds, I think I’m getting more artistic everyday. My routine is based around local 13 minute runs before work during the week followed by more scenic runs on the weekend many suitable for Hollywood style photo shoots to reward followers on Social media. The streak would not have been possible without the ongoing support of my incredulous partner, photographer, proof reader and social conscience partner and our important Sunday support crew; our two very patient boys.

The result of running everyday for over 7 weeks is that my body feels strong, I feel fit. Although I only run for 13 minutes at a time I run at a high tempo, maintaining a high heart rate and ensuring everyday I have a solid workout. It’s a great time of year to be running in Queensland, the Jacaranda’s are in full blossom, the sky is blue and although it may be really hot it makes the water taste so good at the end of 13 minutes. Whilst I’m feeling fit and well toned I’m also feeling incredibly tired in the evenings, I’m hoping my body clock is still adjusting to the 5am heart rate shock. I really struggle to stay alert in the evening after 8pm. The majority of the Fastest Dave content is written after the kids go to bed, so maintaining an active blog-site is proving to be troublesome. Realistically as I move into the most challenging, festive time of the year in the drinks trade my commitment to producing Fastest Dave material  is going to be challenged like never before. What is the secret to work / life / run / blog balance?

Deadline Day

I can beat that 3.5km target, I just need a favourable course with plenty of downhill for the last 3 minutes.

When I typed my goals for the Fastest Dave website I was optimistic that my early  improvements in distance covered over 13 minutes would continue. There was also an element of aiming for the stars and reaching the Moon, setting an unrealistic goal. Without setting this challenging goal I doubt I would have passed the 3.4km mark on the few occasions I have. Unofficially I did manage to beat the 3.5km on day 37 of my streak but alas having broken personal records for 1km, 1 mile and 2 miles the body gave in to temptation, in the form of a water bubbler.  A few shuttle sprints to finish meant in 13 minutes on the stopwatch I beat 3.5km, yet this would be a hollow record. I’m no cheater. I am getting stronger though, I’m becoming better equipped with every run to genuinely surpass the 3.5km mark. The deadline may have passed but the desire remains burning inside.

Strava and Merchandise updates

The Strava 13 Minute club continues to be an avenue of opportunity. I will admit I lack the knowhow to deliver a rewarding club experience at the moment. My club offers very little other than standard Strava information. Unlike more credible challenges offered by more  organisations like  Parkrun. In fact I’m really impressed that 20 people have been curious enough to  join the club and start sharing their own running updates. I’ve been inspired by some of the club members even committing to running the 13 minute challenge, in the process proving how achievable my 3.5km actually is. If anyone has already done the research on Strava and would be willing to share the secret of how to administer a successful club please contact me through the website.

Finally, since the controversial, unsanctioned investment in the Fastest Dave website to celebrate my 41st Birthday the merchandise budget has not been replenished. My dreams of having a line of Fastest Dave or Fastest Dad Christmas caps, Mugs, Key-rings, Singlets, Fridge-Magnets and Boxer Shorts has had to be put on hold until atleast 2017. There may still be a small Merchandise order placed prior to Christmas but this will only be offered to true believers in the 13 Minute cause.

Well it’s  10 O’clock now, well past my new bedtime. Time to sign off and dream about being the Fastest Dave I can be.

Please feel free to add any comments, I do love to hear what you really think. Contrary to my blog posts I’m quite regular at reading and replying. I’m eager to continue to improve the Fastest Dave website. How can I improve the new look website? Check out fastestdave.com

Blind Faith in a Broken Brand; 11 failed drafts in 3 weeks. This time I'm fully committed. Readers, I'm not going to apologise. I'm not obligated to post updates about my life on here.

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#friday Day35 run 🏃🏻 13 minutes #everyday. #beatyesterday #nativeflora #garminwristie #3km #strava #running #fitness #healthylifestyle #runnerscommunity #runbeforework #taringa ##brisbane #namethatplant @garminau @stravarun (at Taringa)

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Readers, the Golden Running Streak continues. My persistent daily 13 minute run routine has now swept past the 31 day mark. If only the streak had started on the first day of a month it would be a lot easier to track. With the help of Strava I’ve researched well trodden local running paths. The 3km barrier has continued to be broken regularly in each 13 minute time period. Now established Strava Segments throughout the Western Suburbs of Brisbane have Fastest Dave sitting high amongst their roll of honour. Indeed my 13 Minute Challenge Club hosted by Strava celebrated a Seventh member this week. Now the challenge is to encourage all participants in the club to actually take a 13 minute time trial.

Monday to Friday Sunrise Runs. In summary I covered more hills, suffered more aches and ran less distance. But I’m confident something special is just around the corner.

The run before work routine continues to flourish, with a second week of Monday to Friday sunrise runs. As I mentioned in my previous post What can I do differently? I am lucky to live in Queensland, a haven for outdoor activities. Comfortably running at 5am in a singlet is a luxury which can be enjoyed for most of the year in Brisbane. These runs tend to build in intensity through the week as I gradually adjust to the early morning body shock. It may be a result of running everyday or the early morning shock to the system but I have been hampered by a few aches and pains; namely sore knees and shins. However these aches tend to ease as I lift the intensity of the run. The lesson is obviously not to hang around waiting for the pain, just get out of bed and run fast with high intensity straight away. What could possibly go wrong? Have you got any runner advice to share regarding dealing with sore knees and sore shins? If yes please leave a comment.

The Hill

Struggle

Breath

Struggle and satisfaction

After last weeks #FDPB glory there was no genuine 13 minute time-trial  attempt made this week.  There is life outside the Fastest Dave bubble and weekend kid’s cricket and playdates meant logistics within the Fastest Dave household were stretched. The window for a 13 minute run on both days was narrow. Saturdays run was hard, it was a hot afternoon and I sweltered around the streets of Indooroopilly. I dragged myself around a well researched Strava track for a very uncomfortable 13 minutes. I selected a more challenging local course for Sunday morning. Starting with a slope which wouldn’t have looked out of place on the foothills of Mount Everest, completing the run was  really satisfying. I beat my previous best on the same roads despite not completely burying myself in the process. This gives me genuine encouragement that within the next 2 weeks the 3.5km barrier will be smashed. I’m feeling stronger, fitter and mentally tough enough to stretch my body to the limit.

The 13 Minute Man

On the whole I could sit here and be fairly satisfied with the initial launch of the Fastest Dave project. I’ve recorded and shared a blog on more than twelve semi regular occasions. My Social Media stream through Facebook, Instagram and sporadically Twitter have been backed by an encouraging number of likes. I do have my nagging doubts about the project though. A few days ago a colleague jokingly referred to me as The 13 Minute Man. In similar circumstances to Clark Kent becoming Superman I’d suddenly gained a new identity. Either through Facebook, Instagram, Fastestdave.com or general conversation me and my  13 minute mission had been discussed. In what context was Fastest Dave being discussed though? If I’m going to carry the tag The 13 Minute Man I don’t want to be referred to in the same terms as the crazy guy at the work party who gets over excited and starts jiving crazily on the dance floor. Because no matter how many moves the crazy guy pulls out of his disco repertoire he never convinces enthusiastic, smiling onlookers to join him.

The 13 Minute Man: Facebook and Instagram followers will testify that they are not the most creative photos ever but I’m taking the squeaky wheel approach to winning the weekly #Garminwristie competition

I want to be taken seriously, no I want my idea to be taken seriously.  I see real benefits in taking the 13 Minute Challenge. It can have immediate health and fitness benefits and in a time poor society 13 Minutes is an achievable amount of time to commit to a few times a week. Personally the mental benefits of running 13 minutes regularly have been huge. The 13 Minute challenge has stimulated a wave of creativity resulting in a website, social media stream and blog posts for loyal readers and puzzled colleagues to read. Now if I can build upon the foundations of the 13 Minute Challenge and encourage onlookers to participate in regular 13 Minute runs I’ll happily assume the title of The 13 Minute Man. In the meantime I’ll keep waking up early, hitting the road, running 13 minutes and being the Fastest Dave I can be.

    With great power comes great responsibility. With a new identity how will Fastest Dave cope? Readers, the Golden Running Streak continues. My persistent daily 13 minute run routine has now swept past the 31 day mark.

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Readers, it has happened again. My weekly update has intact taken 9 days to compile. The phrase ‘the best things come to those who wait’ springs to mind, though if you’ve preserved through previous posts and are still hanging on you may beg to differ. Well, the delay was due to my 13 minute challenge continuing to evolve. My body has been forced to adapt to a new family friendly running plan. My mind has been stimulated by creating new 13 minute courses and by thinking outside the box.  I’ve taken a giant step towards achieving my October running goal, that is to surpass the 3.5km mark in 13 minutes.

The 13 minute week in review. My new #FDPB on Sunday ws still short of my 3500m Goal.

Those who read and enjoyed my previous post; Where did all the time go will know I returned to work this week after two weeks annual leave. Whilst refreshed and keen to take on the challenge work provides I was also desperate to maintain my daily running routine. In order to achieve this I had to reflect upon the impact being Fastest Dave was having upon those closest to me. At first glance, simply leaving the house and turning 13 minutes later out of breath does not seem like such a big deal. However in truth the Fastest Dave 13 minutes is way more time consuming.

A lot more than 13 minutes

Whilst the running the 13 minute challenge only takes  13 minutes, I’ve developed some pre and post run activities which add time I just don’t have up my sleeve. For example my average daily run routine is as follows:

Select Sträva Segment to target (10 minutes +)

Select running kit (5 Minutes)

Look for running socks (5 minutes+)

Drive to start of the 13 minute route (5 minutes)

Run 13 Minutes (13 minutes)

Recover (5 minutes)

Drive Home (5 minutes)

Rehydrate (5 minutes)

Social Media Posts about the run (10 minutes)

Review Garmin and Sträva data (15 minutes)

Check Social Media for likes and comments (hard to track but say 15 minutes daily )

Therefore the average Fastest Dave 13 minute run was taking over 90 minutes to complete.  I had to come up with a plan to ensure a daily 13 minute challenge could continue whilst being  fair to all who have supported what some may say is my mid life obsession thus far. The question was when was it a fair time to run?

The Evening Run

I love running in the evening in Queensland. As the heat of the sun starts to cool the streets of the River City come alive with joggers. Driving home from work the anticipation of putting on my kit and running 13 minutes builds with every river runner I pass grimacing in evening sunlight. It’s a great environment to live in and ideal for heading outdoors and setting a new #FDPB. Evening is also the time when at home pressure builds in the evening the clock is always ticking. There is a list of tasks which have to be completed every evening before work can begin again the following day. From sitting and working through the kids homework to ironing work uniforms it can become a daily grind. Add to this the lack of buy in you get from the kids when it comes to homework, eating dinner  or bedtime and there is good reason why this period is called the Witching Hour. In fairness to maintaining a balanced family home the evening run cannot be sustainable on a daily basis. Another option needed to be explored; the morning run.

Run Before Work

The morning routine is precise in the Fastest Dave household. My partner, chief photographer and head of logistics leaves for work early, barely disturbing me from my slumber as she leaves.  I then wake prepare the kids for school with breakfast, uniforms and pack lunches. Then after I grind and brew a strong short black I shower, dress for work and drop them off  on my way to work. The kids have been trained well, they know their role in the program. Therefore my window for a morning run wasn’t clear. I explored the chance of running before my partner left the home, I was unsure how my body would react to this early wake up call. For it to work I needed to take an efficient, no thrills approach. This included organising my running kit including socks the night prior to the run. Running local roads, this is not about setting a FDPB every run it’s about maintaining my daily rhythm and getting home to enable the morning routine to continue without a hitch.

The need for direction

Randomly running the streets at 5am for 13 minutes didn’t feel normal. I found that being half awake, and running the local streets so early I felt uncomfortable. I’ve lived in the area for more than 10 years, it’s a lovely leafy suburban Brisbane suburb, it’s no ghetto. Yet running just didn’t feel the same, I felt vulnerable.  Upon finishing I didn’t have the usual Fastest Dave buzz. Yet being able to have a conversation with my partner before she headed to work was great, I’d not realised how unsupportive I must have always looked dozing in bed whilst the most important person in mine and the kids life tiptoed out of the door everyday at dawn to help the sick people of Brisbane. I needed to persevere and come up with a way to make the pre work run work. What could I do differently?

Early morning Strava Art. The Abode Jug, dedicated to a favourite Cafe and perhaps a future local running landmark. 

On reflection in planning I’d focussed so much on the need to run daily that  I’d moved away from challenging myself to see how far I could go. Just running random streets would not do. I needed to create a course, a challenge upon which I could measure my progress. When I stepped out a 5am on day 2 I had direction, a route to follow and a time to beat. The outcome was considerably more satisfying. And so for the first week of my early morning runs I created,  shared and conquered The Adobe Jug. Now my plan is to create a range of  different local early morning circuits all designed to challenge what is achievable in 13 minutes at 5am.  Who knows perhaps I could become creative and produce some 13 minute Strava Art works.

Ready, aim, fire

Locked and loaded

The Super Soaker Floodfire Blaster

Target Practice when running flat out

After a week of adapting my approach to fit in with my work / life balance I decided to step up to a 13 minute time trial on Sunday morning. I had an unorthodox plan to achieve a new landmark distance. I’d now surpassed 3.4km mark on 2 occasion on my favourite time trial route.  On both occasions I’d set fastest 1km and 1 mile times yet had stumbled to the 13 minute line. The reason for fading so badly on each occasion I put down to dehydration causing fatigue. I simply couldn’t rehydrate in the 13 minutes. I’d thought  about using a Camel Pack, but this was not comfortable and the sound of water splashing with every step I take distracts me from my rhythm. My plan involved the Fastest Dave support crew taking the traditional water station duties to the next level. Rather than passing me a water bottle to rehydrate the crew would hit me with both barrels of two Nerf Super Soaker Flashflood Blasters. The crew was placed in a specific firing zone at around the 8 minute mark to maximise the rehydration effect. Despite some initial problems with the support crew being able to hit such a fast moving target the overall result of this new approach was staggering. In 13 minutes I shattered my previous best times at 1km, 1 mile and 2 miles and setting a landmark new 3.44km #FDPB.

The new stats to aim for. What can I do differently to beat this mark?

I’m getting closer to the 3.5km goal. I still need to find 60 metres somewhere in 13 minutes but I’m confident I’ll get there. It may take some target practice and new Super Soakers for the Fastest Dave crew but I’ll get there. If you have any ideas on what I can do to go further in 13 minutes without jumping on a bike or getting in the car please leave me some feedback!

In the meantime I’ll get make sure I’m ready for the morning, get an early night and then tomorrow continue to be the Fastest Dave I can be.

  The work / life / run balance a new dilemma. What can i do differently? #Run #Fit #Everyday Readers, it has happened again. My weekly update has intact taken 9 days to compile. The phrase 'the best things come to those who wait' springs to mind, though if you've preserved through previous posts and are still hanging on you may beg to differ.

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How far can you go in 13 Minutes?

How far can you go in 13 Minutes?

5000m in 13:00.42 David Moorcroft 1982, Oslo

Fastest Dave

https://www.youtube.com/watch?v=BOvhTQM4TqA#!

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Readers, the last two weeks have seen a significant increase in the intensity of my 13 minute runs. Daily, even twice daily efforts have seen my ability to hold on for those final minutes increase. Although my running output may have improved I’ve been neglecting the main reason the Fastest Dave site exists. Apologies. It’s been too long between drinks. My blogging rhythm seemed so secure, I was beginning to feel set in a regular routine. I had been so full of confidence, a habit was developing of releasing new material every Sunday. Without any notice the regular Fastest Dave activity stopped. So what changed after I published Confidence, Clarity and Free Stuff? What interrupted the routine? Time changed. I simply found myself with too much time and now I’m left wondering where did all the time go?

Two weeks full of opportunity

I had high hopes that two weeks annual leave would enable me to take Fastest Dave to the next level. The period would give me more time for running, more time for reflecting on my experiences and more time to sit down and create some well written prose. Well in reality you will have spotted that the writing output stalled. One could say that perhaps the freedom of having more time available to write has actually taken away a certain sense of urgency to commit to the writing process. In the weeks prior to my annual leave I set aside a certain period of time after work to record my thoughts culminating in a sort of regular weekly article. This process stopped when I had much more time on my hands. Well today I’ve made a committment to complete a post for fastestdave.com. I hope you like it.

The Running Habit

Whilst my writing rhythm may have fallen away somewhat, my need for a 13 minute running fix has developed into a daily habit. Long gone are the days prior to Fastest Dave when I would struggle to complete two middle distance runs in one week. I’ve been building up the frequency of my runs since early August and now I can proudly announce I’ve become a daily 13 minute runner, skilled at doing so over a variety of courses and gradients. A much used phrase in workplace training is that it takes 21 days to form a habit. Well, from my Garmin and now Strava records I can see my running streak has hit 17 days. This has been done without the usual restriction that working five days a week places   upon finding the time to run. So as of Tuesday when I return to work the challenge is how I can maintain this daily regime whilst upholding my professional and parental responsibilities. I need to put a plan into place and stick to it, otherwise it only takes one day off to break that habit.

The Streak: 17 days, varied courses and including one run outside the norm; a 5km trundle down and up the range in Toowoomba.

Feedback leading to progress

Elephants or readers with long memories will remember in my last WordPress article Confidence, Clarity and Free Stuff I asked for your advice relating to how I can encourage people to step up and run for 13 minutes to see how far they can go. One great piece of feedback related to the use of Strava. Strava is a running tool I had previously shied away from, I didn’t have any real understanding of how or why it could be useful. Upon further investigation I’ve found it really quite easy to access, set up an account, link it to my Garmin profile and start recording my daily stats. Through further feedback I received, I’ve managed to set up the Strava 13 Minute Challenge Club. This is open to any Strava runners. Within the club  I’ve made just one request. All members must post at least one monthly 13 minute run. The early statistics are proving difficult to evaluate but following an aggressive Social Media campaign membership of the  Club  has soared to 5 runners. Of these 5 runners 4 have recorded a run within the club, 3 of these club members are injury free and 1 club runner, namely me, has recorded a 13 minute run. Meaning 1 in 5 runners in the 13 Minute Challenge Club actively participate in the 13 minute challenge. Based upon this trend theoretically should 100,000 Strava runners join the 13 Minute Challenge Club  I will have 20,000 active participants in the 13 minute challenge. In anyones language this is a succesful business model. Obviously there is work to do to encourage the first 100,000 Strava runners to sign up to the club.

The Strava 13 Minute Challenge Club and the new Segment Challenge all new ways of enjoying the Fastest Dave Experience.

Segment Segway

I can see big possibilities of building the Fastest Dave brand through Strava Segments. For those who do not have access to Strava, a segment is a section of a popular running route upon which runners can post a time. I see these segments as a real chance to get people talking about Fastest Dave. My plan is simple. Prior to hitting the road I search Strava for local Segments which fit my 13 minute running profile. I then plan my route to include the segment and aim to be as fast as I can be. In a perfect world soon the Fastest Dave name will be on top of Strava segments all around Brisbane and surrounding areas. In fact it’s already happening. I’ve already succeeded in targeting a couple of segments one here in Brisbane and one whilst camping in Stanthorpe. Thinking about it the 13 minute challenge continues to diversify. The last two weeks has seen stamina building hill repeat sets and trail runs up the local Mount Coot-tha, down hill sprinting time trials along the streets of Indooroopilly and Taringa aiming to set a new #FDPB and now Strava inspired segment challenges. Through finding new ways to run 13 minutes differently I’m maintaining my freshness and enthusiasm for the challenge.

The newly designed fastestdave.com #running cap. Interested in wearing one? Leave a comment you may be rewarded.

The Great Outdoors

We spent a few nights camping in Stanthorpe, Granite Belt, Queensland last week. I love the thought of packing the car, setting up camp and getting back in touch with nature. We have all the gear to survive the great outdoors. In my case it’s all the gear, no idea. Unfortunately all I remember about the Boy Scouts was playing football for the 21st Airedale group. I am certainly no Bear Grylls. Luckily my partner is a true Queenslander and her outdoor skills more than makes up for my lack of nous. She is also blessed with incredible patience and somehow manages to stay cool as I make the simple task of fixing a gas bottle to a camp stove look incredibly difficult.

Tent finally erected we enjoyed 3 nights camping just outside Stanthorpe. It should have been a longer stay but an unexpected foe defeated us. Our sturdy Tent, which somehow survived my ham-fisted attempts to erect it, withstood near hurricane force winds. We watched whilst other campers packed their wind damaged and broken tents back in their cars and retreated. The tent withstood torrential downpours without any sign of a leak. As Queenslanders, we held out in unbearable sub 10 degree temperatures at night, this would have been easier had I been trusted to light a campfire but perhaps wisely the rest of the family put safety first. We were beaten not by the usual campers enemy’s being wind or rain but by a bird, a stealthy, silent, swooping Magpie. Whenever anyone on the campsite walked to the amenities block the Magpie would prepare to attack. Refreshed and relaxed upon leaving the toilet block campers were helpless to defend against the Magpie’s viscous attack. Give this Magpie credit, it was persistent at protecting its young whilst attacking ours.

Day by day the swooping started to effect the morale of the camping community and even the Fastest Dave family. Fellow campers shed blood and wept tears as the Magpie targeted both old, young and sometimes the fastest on the camping ground. Amazingly when we started packing up the Magpie did not attack, it knew it had got its message across.  They are smart birds and do encourage a runner perhaps lacking in motivation to up the tempo and run as fast as they can. We will visit Stanthorpe again one day soon, safely outside Magpie season to enjoy more of  Australia’s finest apple pie, taste some more boutique wine and get lost in the Magnificent maze on the Summit. We may even test our real outdoor skills and take on Girraween National Park, the kids will be that little bit older.

In the meantime, as I slowly get back into my usual routine, I’ll be stepping outside,  running down that road like Kate Bush and aiming to be the Fastest Dave I can be.

      Irregular weekly update as Fastest Dave continues to build his 13 minute running revolution.

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Confidence, Clarity and Free Stuff

Weekly Fastest Dave Post. Confidence, Clarity and Free Stuff.

Readers, it’s been seven days and six runs since my last update. I use these updates as a chance to review and reflect upon the previous week. Taking time to write allows me to refocus on my objectives and put into place objectives for the next week. The focus of the last seven days has been to increase stamina. Hills which I would usually shy away from running up have now become opportunities to…

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Tough 13 Minutes New #FDPB cap 🍾Nice glass of TAPG to finish #running #garmin #runnerscommunity #run🏃 (at Taringa)

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I wasn't lost in the bush. 13 minute trail run building stamina for the next #FDPB 🏃🏻🍕no🍷Tuesday #runnerscommunity #runnersofinstagram @runningblogs_uk @running_life_inspiration @runnersworldmag (at Taringa)

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Going downhill fast

Readers, it has been the most concentrated week of 13 minutes runs since the Fastest Dave experience began. The week started with Fathers Day bringing lots of love and  a new watch. Fathers Day also delivered a questionable #FDPB. It was a strong run with a brief interlude to scramble up a bush track, thus enabling an extra friendly, quick downhill stretch. A result of 3.39km is the best yet but…

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13

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3.32km again Fastest mile🏆5.46 🏃🏻🍕🍷#FDPB tomorrow👍🏻 @garmin @heidijward @ivanward.au @carley2975 @fabregues (at Taringa)

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What fuels Fastest Dave?