On today’s edition of The Kona Edge we catch up with Roger Hastie to chat about his Ironman run.  We discover what he’s done to improve his Ironman run and how he deals with the volume needed in order to have a successful Ironman run.  Roger reveals what his most favourite Ironman run workout is and we get some hot tips on how he handles his run recovery.


BRAD BROWN:  This is The Kona Edge, I’m Brad Brown and it’s time to chat some running and we’re joined by Roger Hastie on today’s podcast. Roger, thanks for joining us once again today, you mentioned in one of our previous chats that you’re pretty even across all of the disciplines, but you do say your run is slightly stronger than the others, you come from a bit of a running background. It’s important to love the run, it’s quite difficult if you’re not a huge fan of it.

Build your Ironman run on past experience

ROGER HASTIE:  Yeah, the run is obviously a key part to triathlon. For me coming from a bit of a running background, I’m quite partial to being on my feet and it sort of gets away from mechanicals on the bike and other things that can happen in the water. I’m quite happy to be on my two feet and just having delight and confidence in building the run from the past. I wouldn’t say I always look forward to the run, when you’re coming into transition, but when you actually get going and you start passing people and you settle down, it’s certainly an amazing experience.

BRAD BROWN:  You mentioned in one of our earlier chats the importance of recovery for you, running is one of those, from a physical taxing perspective, it’s obviously hardest on the body out of the three disciplines, what’s your key to recovery and making sure you have recovered properly for your next session?

ROGER HASTIE:  Not overdoing it in the session prior. People ask me what I’m training for and often I’ll say, ‘For tomorrow.’ You’ve just got to not over-extend yourself or go beyond what your session is on that day and you’ve got to be looking forward, same in an Ironman marathon. Get through the first 30km, but you’ve still got 12 to go, so you’ve always got to be looking to keep that little bit up your sleeve so you don’t push yourself beyond the edge and I think the other thing on recovery for me, is getting body maintenance, whether it’s a chiropractor or remedial massage or even self-massage type options, so using those consistently, I think is certainly invaluable for the recovery.

BRAD BROWN:  What’s been the biggest thing that you’ve done that’s improved your run over time?

Break up your Ironman distance to gain a Kona spot

Break down your Ironman marathon distance to make it achievable

ROGER HASTIE:  Myself, particularly in Ironman, I think I remember the first time, one of the first signs I saw saying, it said 40km or thereabouts and I suddenly realised I still had 40km to go and from that moment on I just focused on the next 2km sign and knew I could run 2km and then just went to the next one it doesn’t matter if it’s kilometer and kilometer or mile to mile or aid station to aid station, just try keeping it down and just believing in what it is you’re doing at that time and if it’s not quite working, just believe in yourself in terms of just tweaking things, whether it’s taking sodium or magnesium or taking on some more fuel or listening to your body and backing yourself that you need to work through and you will come through.

BRAD BROWN:  I love that and that applies not just to the run either, that’s across the board and it’s something, exactly, my late mum used to say: How do you eat an elephant? It’s one bite at a time and Ironman is a big thing, so to break it up into smaller parts, it makes it a lot easier and a lot more manageable.

ROGER HASTIE: Absolutely, I still don’t feel like I’ve done an Ironman marathon, just run my 2km or aid station to aid station and it works for me. It might not work for everyone, but it certainly works for me.

BRAD BROWN:  The length and the distance will vary from person to person. I like breaking up marathons into 7km spots, like a half marathon would be three of those, a marathon 6 of those, so it’s up to the individual, it’s something I do all the time as well. Let’s talk about your favourite run workouts and what you absolutely love doing Roger?

ROGER HASTIE:  I absolutely love running on trails. Unfortunately there’s not a lot of them here in Singapore, but running on trails, through the bush or forest is amazing. In terms of a run here, in Singapore, I am quite partial to a great, huge tempo run, I do enjoy those and obviously with the last portion being, really up tempo and harder, it’s really quite satisfying at the end of it.

BRAD BROWN:  I know you’re planning a trip to Cape Town soon, so make sure you pack your trail shoes because there are some incredible ones here. Just bear that in mind as well, we’ll take you on a few when you do come out. Roger, thank you so much for your time, much appreciated and we look forward to catching up again soon.

ROGER HASTIE:  Thanks Brad.

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