Landing the Plane: Stephen Pate's Ballarat Marathon PB

Stephen Pate signed up to Run2PB in October 2024, he had run a 1:17 half and 34:50 over 10k, the 41-year-old runner wanted a personalised approach to attack the marathon and enlisted Matt Davy. He recently shared his experience at the Ballarat Marathon, where he achieved a huge personal best of 2 hours and 35 minutes on the latest episode of the Better with Running Podcast, and here are some of the things he spoke about in the interview.

On Training and Being Coached by Matt

Pate credits his coach, Matt, for providing a calming and positive influence, and for knowing when to push him and when to hold back. His training regimen included a mix of speed work and long runs, with a focus on managing volume to prevent injury. Pate particularly enjoyed the 1k repeats with progression and the Sunday long runs.   

"So I've never really did much more than sort of 120K in a week and in this build up we had every Monday off and I didn't do any doubles, so we're able to get the results we did with that. We're still having a full day off after a Sunday long run and still hit all the sessions well."    

Stephen Pate on Strava

Race Day

Despite pre-race nerves and some gut issues, Pate felt prepared and focused on his goal. He aimed for a pace of around 3 minutes and 40 seconds per kilometre, but adjusted as the race unfolded. The headwind on the lake section proved challenging, but Pate managed to maintain his pace and stay with a pack of runners.   

So it was a pretty lonely second lap. I think I passed about 10-15 people and I think 2 people passed me for the entire second lap"

The Ballarat Experience

Pate praised the Ballarat Marathon for its supportive atmosphere and well-organized event. He noted the strong crowd support and the camaraderie among runners, which helped him push through the tougher parts of the race. The downhill finish in the last 2 kilometres was a highlight, providing a welcome boost.   

I sort of had like a mantra leading into my race It was called land the plane meaning like, you know, coming into the race there is turbulence. You feel s**, you have your off days, your heart rate's too high, And then, you know that planes land, you know, well mostly all planes land. I'm going to land this thing.

Personal Insights

Pate shared that he has a preference for ASICS shoes, particularly the Superblast and Meta Speed Edge. His approach to training and racing emphasizes consistency, smart pacing, and listening to his body. He also highlighted the importance of diet, mentioning his love for steak poké bowls.   

Coach Matt Davy's reaction:

Steve has put in a huge last 10 months since signing up. We wanted sub 2.45 at Melbourne 2024 went 2:46 for a PB and he faded a little at the back end. 

Following that he has nailed the long hilly runs over the peninsula. We also worked really hard at improving his technique efficiency with faster reps and fartleks. 

The first sign we needed to reevaluate marathon goals came at the Australia Day 10k running 33:58. A 1min PB. Then again at Inverloch half marathon a 1:13:10 (4min PB). He put himself into a great position 6 weeks out from Ballarat.

He begun setting the pace on some of the long runs, dialled in his nutrition and fluids well, as he is a heavy sweater. Steve put it all together at Ballarat for an 11min pb in 2.35. 

Listen to Steve, featured on the latest episode of Better with Running Podcast.

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