By Sarah Ford, OVERLAP Athlete, Wife, and Mum of 2.
Before joining OVERLAP, I completed the "Couch to 5km" program last summer to kickstart my fitness journey. I also participated in the Bluff to Boat Ramp and the Great Train Race. However, I took a break from running for a couple of months after feeling discouraged about my progress. When I noticed that entries for the Burnie 10 had opened, I realized I had enough time to set a realistic goal. That's when I signed up with ‘Runna’ and completed a six-week program.
My best friend, Caitlyn, who had been joining me for long runs, shared her positive experiences with OVERLAP and her recent progress. This inspired me to start a conversation and ultimately sign up with them. I was attracted to the program's adaptability and the opportunity for someone to monitor my progress, which was a significant drawback of the ‘Runna’ program.
Since signing up with OVERLAP and working with Paige, my training has evolved significantly. I've learned the importance of slowing down, as these slower runs build endurance. I’ve also learned to prioritize my heart rate over pace and strive to keep it in check. Additionally, I've focused on proper breathing and maintaining good form during my runs.
Paige has been an invaluable resource, always ready to answer my questions, no matter how trivial I might think they are. Shifting my mindset from a kilometer-focused approach to a ‘time-on-feet’ and Rate of Perceived Exertion (RPE) perspective has completely transformed my running. This allowed me to concentrate on my heart rate and breathing instead of trying to complete a specific distance within a set time frame. I became responsible for managing my time and pace to maximize each session based on how I felt that day.
As I aimed for the Burnie 10, my initial goal was to finish around the hour mark. However, as my training progressed, I began to believe that finishing under an hour was achievable. I tried not to set a strict time goal to avoid disappointment upon crossing the finish line. Since this was my first 10 km race, simply finishing under 60 minutes would make me happy.
Over the past six weeks, I've faced a significant personal challenge with my mum's health, which has required me to spend a lot of time driving back and forth to Hobart. This made the start of this new training block feel quite inconsistent. Fortunately, Paige has been incredibly understanding and adaptable with my program, which is something I love about working with her.
Balancing life with two young children (ages 6 and 4) and working three days a week has made finding time to train challenging. Some days, I truly wondered how I would fit it all in, leading to super early starts or late finishes. It became common for me to run at 6 AM, especially on long run days, to accommodate children's sports, birthday parties, and my own commitments. Running in the dark after work also became routine. My training is a priority, so I make it fit into my life.
As I approached the Burnie 10, I didn’t feel my best, likely due to the taper. My taper ended up being two weeks, which contributed to these feelings. This has been the longest downtime I’ve experienced since I started running. However, I was excited and eager to see how I would perform, with pre-race nerves settling in by the end of the week.
On race day, I woke up surprisingly calm and not anxious at all. A good night's sleep helped! The warm-up run eased my nerves, especially being surrounded by others doing the same, which made me feel excited. When I reached the start line, a bit of anxiety crept in, but I reminded myself to enjoy the experience. Ultimately, it’s just a running race.
My plan was to stick with the 55-minute pacer. I spotted him at the start line and felt confident I could maintain that pace. However, he took off quickly, and I almost got knocked over by someone rushing past me as the race began, which disrupted my plan. I remembered Paige’s advice to avoid starting too fast down the hill, and if my pace felt unsustainable, to slow down. During the first kilometer, I questioned how I would finish the race. It was hot, there was a mild headwind, and my confidence started to wane. I shook off those thoughts and focused on completing one kilometer at a time while keeping an eye out for my family around the 6 km mark.
When I reached the 7-8 km point, I encountered runners from the 5 km race, which made it challenging to maintain my pace as I weaved through them. Once I cleared the crowd, I felt better, but then faced the first hill before McDonald's. That hill was tough, and my legs were fatigued, and I kept looking at the time. It was here when I was coming around the corner to the last hill at 56 mins, a man ran past me and asked what the time was and said “are we getting in under an hour?” and I said “hell yes” and that's when I pushed. As I climbed that final hill, every fiber of my being urged me to stop, but I could see the finish line, so I gave it my all to cross it. I finished at 58:14, and I am incredibly proud of that achievement.
Although I felt awful once I stopped, a half bottle of water and a banana revived me. I'm thrilled with this result, as it's at least a three-minute personal best from my previous 10 km run (which was the Wynfit 12 km on a long run day).
Over the last 12 weeks, with the support of Paige (who is a constant source of inspiration), Caitlyn, and Zac, my confidence in my running journey has soared. I now feel capable of completing a 16 km long run in 1 hour and 45 minutes, a goal I once deemed unrealistic. I've discovered my strength, adaptability, and relentless drive for improvement. I genuinely enjoy my long-run days with Caitlyn, but I'm also learning to appreciate my quality sessions and exploring ways to enhance my speed. I look forward to my easy absorption runs, which are slower-paced and beneficial for my mental health.
I'm excited to continue working with Paige and see what goals we can set and achieve in the coming year.
In the next few months, I have several races lined up that I plan to run for fun, including the TPPR Pub-to-Pub, Cadbury 10 km, and possibly Run the Bridge. I will also complete my first half marathon, the 2XU Beyond Blue Wellness Run in Melbourne on December 1st, alongside Caitlyn. However, my primary focus will be the Bluff to Boat Ramp 10km next March, where I am aiming for a sub-55-minute 10 km. Paige believes this is a realistic target for me, and I’m eager to continue training and putting in the work to reach this new goal.
I feel I’ve found a wonderful community through OVERLAP. Everyone is incredibly supportive, regardless of how big or small the goals are, and no matter where individuals are in their journey. I’ve always felt included and valued in this community. While running the Burnie 10 or Wynfit race, seeing fellow OVERLAP members pass by or catch up from behind, there’s always a nod, thumbs-up, or encouraging words like “keep going, you’re doing great.” This support has motivated me, knowing I’m part of such an encouraging group.
If anyone is considering starting their running journey, I believe this is the perfect place to land. You couldn’t ask for a more dedicated, supportive, and inspiring group of people.
Written by Sarah Ford, OVERLAP Athlete
Edited for Blog formatting by Zac Harris, OVERLAP Founder & Head Coach
Inspired by Sarah's story and want to join the OVERLAP family yourself? Simply send an email to info@overlapcoaching.com or click the below button to view our website.
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