RACE REPORT - Tim Build Spook Hill 15km

Walking the Talk: Applying My Own Training Principles and Seeing Results

There’s something deeply satisfying about practicing what you preach — not just in training, but when it matters most: on race day.

This weekend’s 15km in Somerset West wasn’t just another run. It was a real-time test of my own coaching philosophy — effort-based running, heart rate awareness, and strategic pacing. It was a chance to step into the shoes of the runners I train and ask myself: Do these principles still work when things aren’t perfect?

The answer? A resounding yes.

Not the Perfect Prep — But Still Showing Up

Let’s be real — the week before this race was not ideal. Between a nagging migraine, early work mornings, and generally feeling run down, I knew this wouldn’t be a PB-at-all-costs kind of day. And honestly? That took the pressure off.

Instead of obsessing over pace, I made a conscious choice to focus on effort-based running, something I coach often but sometimes forget to fully commit to for myself.

Race Day Reflections – Somerset West 15km

The day started painfully early — 4:00 AM, coffee in hand, gear in the car, and the crew on the way to chilly, blustery Somerset West. We arrived with plenty of time to settle in, stretch out, and mentally prep for what we knew would be a challenging course.

The 15km route offers roughly 300m of vertical climbing. For road runners, that’s a tough day out. For trail runners, maybe a warm-up. But either way, it’s a course that demands patience and respect — especially if you want to run the second half stronger than the first.

Heart Rate > Pace

I started conservatively with the group, letting the legs settle, and then made a crucial decision early: switch the watch to heart rate mode and ignore the pace.

My goal was simple: keep things aerobic until the first big climb. No chasing, no surging, just smooth effort and controlled breathing. When the first water point arrived, I still felt strong — no signs of burnout, and exactly where I wanted to be.

Climbing Smart, Not Hard

Then came the climb: a solid 2.5km grind that separates the over-eager from the patient. Here, I leaned hard into a key coaching principle I often repeat:

“Climb smart, not hard.”

I allowed my heart rate to flirt with threshold, but never redline. I used walk breaks, maintained good form, and focused on recovery over ego. And yes — I stopped to take in the views. Because sometimes, the reset is mental as much as physical.

Downhill Discipline & Core Control

Post-climb, the route offered some much-needed relief: a fast, flowing descent and a gentle flat stretch. This is where a lot of runners switch off. I didn’t.

Instead, I locked in, engaged my core, and focused on controlled turnover, using the downhill for both speed and recovery — another principle I preach often but rarely get to demonstrate.

At 9km, a sneaky, short climb hit hard, followed by a steep descent that could absolutely ruin your quads if you weren’t careful. Again, I stayed composed. Form over force.

Patience Becomes Performance

Up to the 10km mark, I still hadn’t checked my pace. I was running entirely on feel, and it felt good.

When I finally glanced at my stats, I was surprised: I was ahead of schedule — comfortably. With that in mind, I gave myself permission to push the pace through the final stretch.

At 12.5km, the last climb loomed, and I knew it was time to dig deep. I allowed the heart rate into the red, tapped into whatever was left in the tank, and pushed to the line.

The Result? Progress with Purpose I crossed the line feeling strong, satisfied — and 2 minutes faster than my March time on the same distance. Even better? I was 8 minutes quicker than my January effort. Same distance. Same type of terrain. Very different result.

And the biggest difference wasn’t the training block or the nutrition or the taper. It was the mindset — the willingness to slow down early so I could show up strong late.

Practice What You Preach

As a coach, I talk a lot about things like:

• Consistency over intensity

• Effort before ego

• Listening to your body

• Trusting the process

  
  

This race was a reminder that those aren’t just soundbites. They’re powerful tools — and they work, even when your prep week is less-than-perfect.

I didn't need a flawless lead-up. I just needed to apply what I already know, trust my own coaching, and let the results take care of themselves.

And they did. 🎯

Whether you're racing for a PB or just running for the joy of it, remember: smart training pays off — especially when the going gets tough.

Here’s to showing up, racing smart, and walking the talk. 🏁🔥finish line.