{"id":1686,"date":"2020-10-07T13:17:19","date_gmt":"2020-10-07T05:17:19","guid":{"rendered":"http:\/\/runnerstribe.website\/?p=1686"},"modified":"2024-09-18T16:47:03","modified_gmt":"2024-09-18T08:47:03","slug":"training-of-robert-de-castella","status":"publish","type":"post","link":"https:\/\/runnerstribe.com\/members-only\/training-of-robert-de-castella\/","title":{"rendered":"Australian Marathon Record Holder &#8211; The Training of Rob de Castella"},"content":{"rendered":"<h1><a href=\"http:\/\/tarkine.com\"><img decoding=\"async\" class=\"aligncenter wp-image-53833\" src=\"https:\/\/www.runnerstribe.com\/wp-content\/uploads\/2021\/04\/Tarkine-Logo.png\" alt=\"\" width=\"506\" height=\"178\" srcset=\"https:\/\/runnerstribe.com\/wp-content\/uploads\/2021\/04\/Tarkine-Logo.png 751w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2021\/04\/Tarkine-Logo-300x105.png 300w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2021\/04\/Tarkine-Logo-696x245.png 696w\" sizes=\"(max-width: 506px) 100vw, 506px\" \/><\/a><\/h1>\n<h1 style=\"text-align: center;\"><strong>Training of Robert de Castella<\/strong><\/h1>\n<p>&#8220;To break the (Australian) record requires an athlete with a number of very specific attributes. Firstly, they need to have the right physiology and ability. Secondly, they need to avoid injuries. And thirdly, they need to be tough and committed enough to go overseas and race like buggery. Cross-country, road races and European races. A lot of hard racing is vital.&#8221; <strong>&#8211; Rob de Castella<\/strong><\/p>\n<p><a href=\"https:\/\/tarkine.com\/collections\/auto-pilot\"><img decoding=\"async\" class=\"wp-image-66734 size-full\" src=\"https:\/\/runnerstribe.com\/wp-content\/uploads\/2011\/07\/Autopilot-landscape.jpg\" alt=\"Advertisement image for tarkine.com\" width=\"1600\" height=\"900\" \/><\/a><\/p>\n<p>All the below information about the training of Robert de Castella was taken from the below two sources:<\/p>\n<ul>\n<li><a href=\"https:\/\/runnerstribeshop.com\/products\/back-in-stock-limited-edition-australian-marathon-stars-paperback-book.html\">Australian Marathon Stars<\/a>.<a href=\"https:\/\/runnerstribeshop.com\/products\/back-in-stock-limited-edition-australian-marathon-stars-paperback-book.html\"><img decoding=\"async\" class=\"wp-image-24581 aligncenter\" src=\"https:\/\/www.runnerstribe.com\/wp-content\/uploads\/2017\/11\/marathonstars22_001.jpg\" alt=\"\" width=\"267\" height=\"399\" srcset=\"https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/11\/marathonstars22_001.jpg 579w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/11\/marathonstars22_001-201x300.jpg 201w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/11\/marathonstars22_001-281x420.jpg 281w\" sizes=\"(max-width: 267px) 100vw, 267px\" \/><\/a><\/li>\n<\/ul>\n<ul>\n<li><a href=\"http:\/\/www.abebooks.com\/book-search\/author\/de-castella-and-gayelene-clews\/\" target=\"_blank\" rel=\"noopener noreferrer\">&#8216;De castella on Running&#8217;, with Gaylene Clews, by Currey O&#8217;Neil.\u00a0<\/a><\/li>\n<\/ul>\n<figure id=\"attachment_20669\" aria-describedby=\"caption-attachment-20669\" style=\"width: 696px\" class=\"wp-caption alignright\"><img decoding=\"async\" class=\"size-large wp-image-20669\" src=\"https:\/\/www.runnerstribe.com\/wp-content\/uploads\/2017\/06\/Deeks2-1024x629.jpg\" alt=\"\" width=\"696\" height=\"428\" srcset=\"https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/06\/Deeks2-1024x629.jpg 1024w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/06\/Deeks2-300x184.jpg 300w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/06\/Deeks2-768x472.jpg 768w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/06\/Deeks2-356x220.jpg 356w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/06\/Deeks2-696x428.jpg 696w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/06\/Deeks2-1068x656.jpg 1068w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/06\/Deeks2-683x420.jpg 683w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/06\/Deeks2.jpg 1100w\" sizes=\"(max-width: 696px) 100vw, 696px\" \/><figcaption id=\"caption-attachment-20669\" class=\"wp-caption-text\">Rob de Castella &#8211; Marathon &#8211; Helsinki World Championships 1983<\/figcaption><\/figure>\n<hr \/>\n<h3><strong>Profile<\/strong><\/h3>\n<ul>\n<li>Date of birth: February 27th, 1957, Australia<\/li>\n<li>Former World record holder for the marathon with a time of 2:08:18<\/li>\n<li>1983 World championship gold medal for the marathon<\/li>\n<li>1982 and 1986 Commonwealth Games gold medal for the marathon<\/li>\n<li>1977 \u2013 won the Sydney City to Surf in 41&#8242; 12&#8243;<\/li>\n<li>1979 \u2013 won the Victorian Championship in 2h 14&#8217;44&#8221; and the Australian marathon title in 2h 13&#8217;23&#8221;<\/li>\n<li>1980 \u2013 10th in the 1980 Summer Olympics marathon in Moscow, 2h 14&#8217;31&#8221;; 8th at the Fukuoka Marathon in 2h 10&#8217;44&#8221;<\/li>\n<li>1981 \u2013 won the Fukuoka Marathon in 2h 08&#8217;18&#8221; (world record from 1981 to 1984)<\/li>\n<li>1981 \u2013 won and set fastest time of 40&#8217;08&#8221; in City to Surf, Sydney. (this time bettered in 1991)<\/li>\n<li>1982 \u2013 won the 1982 Commonwealth Games marathon in Brisbane in 2h 09&#8217;18&#8221;<\/li>\n<li>1983 \u2013 won the Rotterdam Marathon in 2h 08&#8217;37&#8221;<\/li>\n<li>1983 \u2013 won the 1983 World Championships in Athletics marathon in Helsinki in 2h 10&#8217;03&#8221;<\/li>\n<li>1984 \u2013 5th in the Olympic Marathon in Los Angeles<\/li>\n<li>1984 \u2013 3rd in the Chicago Marathon in 2h 09&#8217;09&#8221;<\/li>\n<li>1985 \u2013 3rd in the Chicago Marathon in 2h 08&#8217;48&#8221;<\/li>\n<li>1986 \u2013 won the 1986 Commonwealth Games marathon in Edinburgh in 2h 10&#8217;15&#8221;<\/li>\n<li>1986 \u2013 won the Boston marathon in 2h 07&#8217;51&#8221; (personal best)<\/li>\n<li>1987 \u2013 won the Great North Run in 1h 02&#8217;04&#8221;<\/li>\n<li>1988 \u2013 4th in the Tokyo International Marathon in 2h 08&#8217;49&#8221;<\/li>\n<li>1988 \u2013 8th in the 1988 Summer Olympics marathon in Seoul<\/li>\n<li>1990 \u2013 13th in the 1990 Commonwealth Games marathon<\/li>\n<li>1991 \u2013 won the Rotterdam Marathon in 2h 09&#8217;42&#8221;<\/li>\n<li>1992 \u2013 finished 26th in Olympic Marathon, Barcelona<\/li>\n<\/ul>\n<figure id=\"attachment_14196\" aria-describedby=\"caption-attachment-14196\" style=\"width: 696px\" class=\"wp-caption alignright\"><img decoding=\"async\" class=\"size-large wp-image-14196\" src=\"https:\/\/www.runnerstribe.com\/wp-content\/uploads\/2016\/09\/dee3-1024x628.jpg\" alt=\"\" width=\"696\" height=\"427\" srcset=\"https:\/\/runnerstribe.com\/wp-content\/uploads\/2016\/09\/dee3-1024x628.jpg 1024w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2016\/09\/dee3-300x184.jpg 300w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2016\/09\/dee3-768x471.jpg 768w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2016\/09\/dee3-696x427.jpg 696w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2016\/09\/dee3-1068x655.jpg 1068w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2016\/09\/dee3-684x420.jpg 684w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2016\/09\/dee3.jpg 1139w\" sizes=\"(max-width: 696px) 100vw, 696px\" \/><figcaption id=\"caption-attachment-14196\" class=\"wp-caption-text\">Robert de Castella wins gold in the marathon in the 1982 Commonwealth Games in Brisbane. Photo courtesy of the The National Library of Australia<\/figcaption><\/figure>\n<hr \/>\n<h3><strong>Laying the seeds for success<\/strong><\/h3>\n<p>The seeds of Castella&#8217;s success were no doubt laid by his coach from the age of 14, Pat Clohessy. Clohessy successfully motivated Deeks and kept him away from any serious injuries for years on end, a key component to building enough strength to become a champion. Clohessy used a &#8216;soft soft&#8217; approach to training and always aimed towards long-term development and goals.<\/p>\n<figure id=\"attachment_19538\" aria-describedby=\"caption-attachment-19538\" style=\"width: 696px\" class=\"wp-caption alignright\"><img decoding=\"async\" class=\"size-large wp-image-19538\" src=\"https:\/\/www.runnerstribe.com\/wp-content\/uploads\/2017\/04\/LJMick-922x1024.jpg\" alt=\"\" width=\"696\" height=\"773\" srcset=\"https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/04\/LJMick-922x1024.jpg 922w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/04\/LJMick-270x300.jpg 270w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/04\/LJMick-768x853.jpg 768w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/04\/LJMick-696x773.jpg 696w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/04\/LJMick-1068x1186.jpg 1068w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/04\/LJMick-378x420.jpg 378w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/04\/LJMick.jpg 1200w\" sizes=\"(max-width: 696px) 100vw, 696px\" \/><figcaption id=\"caption-attachment-19538\" class=\"wp-caption-text\">1977 City2Surf, Rob de Castella and Georgina Moore.<\/figcaption><\/figure>\n<hr \/>\n<h3><strong>Mental aspect<\/strong><\/h3>\n<p>Instilled in Deeks was a mental toughness rivalled by very few runners. Deek&#8217;s mental toughness and commitment to training combined with his ability to relax and concentrate on his goals and challenges allowed him to utilise his natural ability.<\/p>\n<hr \/>\n<h3><strong>Sub threshold training<\/strong><\/h3>\n<p>Deeks has stated that perhaps his greatest strength is his ability to under-train. Under-training allowed Deeks to stay in the sport and it kept him injury free in order for him to slowly build strength and fulfill his potential. Deeks, therefore, undertook a lot of slow, relaxed running as well as long relaxed runs over tough hilly courses. He used such easy running to slowly condition himself and to aid the recovery process between his harder training days.<\/p>\n<figure id=\"attachment_20704\" aria-describedby=\"caption-attachment-20704\" style=\"width: 696px\" class=\"wp-caption alignright\"><img decoding=\"async\" class=\"size-large wp-image-20704\" src=\"https:\/\/www.runnerstribe.com\/wp-content\/uploads\/2017\/06\/Deek-1-1024x669.jpg\" alt=\"\" width=\"696\" height=\"455\" srcset=\"https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/06\/Deek-1-1024x669.jpg 1024w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/06\/Deek-1-300x196.jpg 300w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/06\/Deek-1-768x502.jpg 768w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/06\/Deek-1-696x455.jpg 696w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/06\/Deek-1-741x486.jpg 741w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/06\/Deek-1-1068x698.jpg 1068w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/06\/Deek-1-643x420.jpg 643w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/06\/Deek-1.jpg 1172w\" sizes=\"(max-width: 696px) 100vw, 696px\" \/><figcaption id=\"caption-attachment-20704\" class=\"wp-caption-text\">Photo: By John Hanczakowski, published in Australasia Track &amp; Field, September, 1979.<\/figcaption><\/figure>\n<hr \/>\n<h3><strong>The complex training program<\/strong><\/h3>\n<p>Pat Clohessy&#8217;s complex training program is unique in that it involves the same weekly format all year round. However, during certain times of the year the emphasis of Deek&#8217;s training did differ in the sense that during the off season he would concentrate on endurance and strength building, whilst before races he would lighten the workload and work harder at the speed component of the program in order to allow himself to sharpen up for races. Deeks also took his relaxation very seriously, making sure that he slept adequately and kept a degree of life balance so that his life was not all about running.<\/p>\n<div class=\"mceTemp\"><\/div>\n<hr \/>\n<h3><\/h3>\n<h3><strong>Training sessions<\/strong><\/h3>\n<p>A typical week in the training of Deeks is outlined below. For more info check out <a href=\"https:\/\/runnerstribeshop.com\/products\/back-in-stock-limited-edition-australian-marathon-stars-paperback-book.html\">Australian Marathon Stars<\/a><\/p>\n<p><strong>Monday:<\/strong><\/p>\n<p>AM: 10 miles at recovery pace<br \/>\nPM: 6 miles at recovery pace<\/p>\n<p><strong>Tuesday:<\/strong><\/p>\n<p>AM: Hill session. 2-3 mile tempo run, followed by 8 hill repeats<br \/>\nPM: Hilly 30 minute fartlek run<\/p>\n<p><strong>Wednesday:<\/strong><\/p>\n<p>AM: 18miles<br \/>\nPM: 6miles<\/p>\n<p><strong>Thursday:<\/strong><\/p>\n<p>AM: Track session, such as 8 by 400m with 200m jog recovery, or 16 by 200m with 200m jog recovery<br \/>\nPM: Easy run<\/p>\n<p><strong>Friday:<\/strong><\/p>\n<p>Recovery day, same as Monday<\/p>\n<p><strong>Saturday:<\/strong><\/p>\n<p>AM: Race or tempo run<br \/>\nPM: 6 miles at easy pace<\/p>\n<p><strong>Sunday:<\/strong><\/p>\n<p>Long and hilly 22 mile run &#8220;I used to start slow, get into the groove, and then finish strongly, attacking the hills all the way. Usually my 22 miler would take about 2hr 20min.&#8221;<\/p>\n<p><img decoding=\"async\" class=\"wp-image-63913 size-full aligncenter\" src=\"https:\/\/runnerstribe.com\/wp-content\/uploads\/2011\/07\/03-TD-1.jpg\" alt=\"Advertisement: Tarkine Trail Devil\" width=\"504\" height=\"504\" \/><\/p>\n<p><strong>&#8216;If you feel bad at 10 miles, you&#8217;re in trouble. If you feel bad at 20 miles you&#8217;re normal. If you don&#8217;t feel bad at 26 miles, you&#8217;re abnormal&#8217; \u00a0&#8211;<\/strong>Rob de Castella on the marathon<\/p>\n<figure id=\"attachment_18600\" aria-describedby=\"caption-attachment-18600\" style=\"width: 300px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-18600\" src=\"https:\/\/www.runnerstribe.com\/wp-content\/uploads\/2017\/02\/Deeks.jpg\" alt=\"\" width=\"300\" height=\"400\" srcset=\"https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/02\/Deeks.jpg 300w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/02\/Deeks-225x300.jpg 225w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><figcaption id=\"caption-attachment-18600\" class=\"wp-caption-text\">Robert de Castella wins gold in the marathon at the 1982 Commonwealth Games in Brisbane<\/figcaption><\/figure>\n<p><strong>END<\/strong><\/p>\n<h2><strong>Recommended for you<\/strong><\/h2>\n<figure id=\"attachment_24581\" aria-describedby=\"caption-attachment-24581\" style=\"width: 579px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/runnerstribeshop.com\/products\/back-in-stock-limited-edition-australian-marathon-stars-paperback-book.html\"><img decoding=\"async\" class=\"size-full wp-image-24581\" src=\"https:\/\/www.runnerstribe.com\/wp-content\/uploads\/2017\/11\/marathonstars22_001.jpg\" alt=\"\" width=\"579\" height=\"865\" srcset=\"https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/11\/marathonstars22_001.jpg 579w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/11\/marathonstars22_001-201x300.jpg 201w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2017\/11\/marathonstars22_001-281x420.jpg 281w\" sizes=\"(max-width: 579px) 100vw, 579px\" \/><\/a><figcaption id=\"caption-attachment-24581\" class=\"wp-caption-text\">An Australian running classic, buy now from the Runner&#8217;s Tribe shop<\/figcaption><\/figure>\n<p><a href=\"http:\/\/www.runnerstribe.com\/5-cool-youtube-vids-featuring-robert-de-castella\/\"><img decoding=\"async\" class=\"alignnone wp-image-14874 size-full\" src=\"http:\/\/www.runnerstribe.com\/wp-content\/uploads\/2015\/10\/Deeks.jpg\" alt=\"deeks\" width=\"1158\" height=\"479\" srcset=\"https:\/\/runnerstribe.com\/wp-content\/uploads\/2015\/10\/Deeks.jpg 1158w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2015\/10\/Deeks-300x124.jpg 300w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2015\/10\/Deeks-768x318.jpg 768w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2015\/10\/Deeks-1024x424.jpg 1024w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2015\/10\/Deeks-696x288.jpg 696w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2015\/10\/Deeks-1068x442.jpg 1068w, https:\/\/runnerstribe.com\/wp-content\/uploads\/2015\/10\/Deeks-1015x420.jpg 1015w\" sizes=\"(max-width: 1158px) 100vw, 1158px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Training of Robert de Castella &#8220;To break the (Australian) record requires an athlete with a number of very specific attributes. Firstly, they need to have the right physiology and ability. Secondly, they need to avoid injuries. And thirdly, they need to be tough and committed enough to go overseas and race like buggery. Cross-country, road [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":14196,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16,1808,588,2310],"tags":[184,77,385,83,73,2231],"class_list":["post-1686","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-features","category-members-only","category-expert-advice","category-training-of-famous-runners","tag-australia","tag-marathon","tag-robert-de-castella","tag-top-read","tag-training","tag-training-of-famous-runners"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.8 (Yoast SEO v25.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Australian Marathon Record Holder - The Training of Rob de Castella - Runner&#039;s Tribe<\/title>\n<meta name=\"description\" content=\"Worldwide running and athletics media.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runnerstribe.com\/members-only\/training-of-robert-de-castella\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Australian Marathon Record Holder - The Training of Rob de Castella\" \/>\n<meta property=\"og:description\" content=\"Worldwide running and athletics media.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/runnerstribe.com\/members-only\/training-of-robert-de-castella\/\" \/>\n<meta property=\"og:site_name\" content=\"Runner&#039;s Tribe\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/runnerstribe\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-10-07T05:17:19+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-18T08:47:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/runnerstribe.com\/wp-content\/uploads\/2016\/09\/dee3.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1139\" \/>\n\t<meta property=\"og:image:height\" content=\"699\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Runnerstribe Admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@runnerstribe\" \/>\n<meta name=\"twitter:site\" content=\"@runnerstribe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Runnerstribe Admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/runnerstribe.com\/members-only\/training-of-robert-de-castella\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/runnerstribe.com\/members-only\/training-of-robert-de-castella\/\"},\"author\":{\"name\":\"Runnerstribe Admin\",\"@id\":\"https:\/\/runnerstribe.com\/#\/schema\/person\/4897f5a27f67e48e46d5adb8168ee8b5\"},\"headline\":\"Australian Marathon Record Holder &#8211; 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