Clyde Rosanowski, One on One with Dale Warrender

I caught up with Dale a week out from running the Fukuoka Marathon in Japan.

With memories of Dale finishing 6th in the World Mountain Championships, anchoring Bays Cougars to the NZ Road Relay Championships, winning the Sir Barry Curtis 10k and winning the Auckland ½ Marathon all in five weeks, I started by asking Dale how he manages to race and win so prolifically:

DW: I like to do a long build up of say two to three months, followed by an intensive block of racing once I am in shape. I tend to respond to racing really well, and I enjoy it! I now really recover. Whereas in the old days I would be back smacking it a few days after a race, I now have at least a few easy days before getting back into usual training following a race.

What are your travel plans for Fukuoka?

DW: I fly to Auckland on Monday (28th). Then to Japan on Tuesday.

Why do you prefer to do Marathon's in Japan than Europe or the US?

DW: The time difference is only 4 hours in Japan from NZ. It is only a ten hour flight and the Japanese really get into their Marathon running. I ran my PB here (Fukuoka, 2.12.58 in 2003) so I know what to expect.

How, and what has your build up been like?

DW: My build up has been really good. I have been logging consistent miles with no major niggles. I really understand recovery now so if I am going out for a session and I feel bad I just can it instead of burying myself.

So a typical week in marathon build up would be? (after a bit of thought I got)

DW:
S: 2 hours, only two Sunday runs in this build up have been more
M: am 45 or so easy - pm 45-55 steady
T: Session maybe hills, fartlek etc
W: As for Monday
T: Long 90mins, occasionally 2 hours
F: Easy
S: Session often 1k's
Note: After running with Dale the morning after he won the NZ 5000m title this year (and I dropped out) I know that his easy pace is 6:15 or so mile pace, and his normal pace is 5:45-6min mile pace.

So you don't run really long long runs?

DW:I don't really see the point. You just get too tired. I run fast (see above) anyway so I am covering a lot of distance. Even if you are a 3-hour marathoner you don't need to do more then 2.4 hours. Sometimes I will run long on a Saturday and do 1-hour 45mins or so easy then smack 30 or so minutes, that's all I need.

I notice you are now doing doubles again. Hows that going? (For Dale's Athens build up he ran once a day only, usually at 6am with Mark McKeowen).

DW:I am only doubling on my easy days and it helps me get a decent amount in in a day without killing my legs.

Tell me about your infamous 8-10 x 1k sessions?

DW:I had a really good 1150M loop in Tauranga where I would do them on and I guess a year or so ago I was doing them in like 2:47 or so with 45 sec recovery. That is really too fast when you are in a marathon build up, I have dropped to about 2:55 per 1k now and seem to be getting a lot more out of it.

How about that Auckland ½ Marathon (Dale clocked a solo 62mins 50secs)

DW:I knew I was in good shape I ran quicker at the Sir Barry Curtis (a Hilly 10 k road race in Auckland in October) than I did in 2003 (29:33 to 29:59) where I went on to run 2:12 two months later. I just put my head down and went for it, I was hoping for sub 64mins.

What was your 10k split?

DW:Not sure I didn't wear a watch, must have been sub 30 or so.

Was it tough running the whole way solo (Bays Cougars Joe Piggin was second in 68:45).

DW:Not really, I had the race car in front of me so I just went for it. I think I run really well in a time trial situation anyway.

What are your goals for Fukuoka?

DW:To smash my PB! I know I will have the Melbourne (CWG in 2006) in the back of my mind but I really want a PB?
Note: If Dale's form is anything to go by this goal seems very likely!

What are your tactics for the race?

DW:I wont wear a watch. I am just going to try and run relaxed for the first 25k and focus on my fluids, although it should be cold enough not too need too many. My race starts at 25k, the last 17km is what it is all about for me. I wont take a drink in the last 17k I just want to focus and let nothing break my rhythm

Good luck to Dale for the race which starts at 4:10pm (NZT) on Sunday December 4th.

Clyde