Finish strong...or not. It's your choice.

Finish strong...or not.  It's your choice.

On the surface of it, Melbourne Marathon looked like another good result.  3 hours and 15 mins, cheeky little sprint finish in the MCG, sun was shining, had a beer afterwards, all is well, right?  

Well, not quite...

One of the key things that I try to instil into the runners that I coach, is to "finish strong.”  I can already hear a few groans from those runners reading this…

To show you what I mean, take a second to think about the different feelings in these two scenarios…

Run / Walking Busselton Marathon... and loving it!

Run / Walking Busselton Marathon... and loving it!

Sydney Marathon (Marathon 13) was a really tough experience, both on the day and in the week after.  I felt like I had lost fitness, re-injured an old achilles problem and gotten very glum in the process of it all.  Not ideal.  

 

Fast forward 3 weeks and the 17 marathons fun bus was heading over to Western Australia.  This was my first ever trip to W.A and I was travelling there to run Busselton Marathon on Sunday 8 October.  Whilst I still had the nagging achilles issue that was stopping me from running, I was grateful to be feeling way more positive in the lead up to this one.  I was worried about my ability to complete the run, but positive nevertheless.  I was particularly worried when I discovered the day before that I hadn’t actually signed up to the run at all!  OOPS!!  I am starting to believe that there is such a thing as 'runners brain’…. its a thing….

Now I know what 11 laps of The Tan feels like...

Now I know what 11 laps of The Tan feels like...

Last weekend was awesome...

Marathon 12 was back on home turf, running 11 laps around the Tan Track in Melbourne, following some time away for Alice Springs Marathon the previous weekend.  I was really pleased with what I had done in Alice Springs and my aim for this marathon was simply to improve on that time of 3:22, only 7 days later.  I enjoy the challenge of backing up marathons one week after another and it gives the second run a bit more purpose.  I seem to get that little bit more determined to not be slower or fade at all.  It’s like a giant 'negative split' I suppose.  

On race morning, I had woken up early to the sound of torrential rain and howling wind at about 5 am.  Bugger.  The thought crossed my mind to just drop the run, eat lots, drink wine and simply reschedule, but the thought of then trying to fit another marathon into the remaining 4 months of the year, persuaded me to get my arse out of bed and get cracking on some coffee and breakfast.

From Fun Run to Trail Running World Championships: Kellie Emmerson

In Episode 2 of 'The Go Run Show’, I the had the pleasure of chatting to world class ultra / trail Runner, Kellie Emmerson. Here is a runner that does things for the pure love of the sport. She is a coach, brand ambassador on top of being a world class runner and seems to love the role that she can play in helping people to run better.

I chatted to her about her first fun run, her recent trip to the Trail Running World Championships in Portugal where she represented Australia, her diet, training, coaching and pieces of advice that has received in her career so far. I also discover a great motto that she tends to live by and that she (like me!) is a bit of a foodie with a liking for all things chocolate!

I really hope you enjoy this discussion and that you feel like me by the end, that we are very lucky to be part of a community of runners with supportive and engaging people like Kellie as part of it.

ENJOY!

Guest post: Being nervous is normal

How do you deal with the final nervous days before your big run??!  With this guest post on Running Fit Box blog I want to help you work through and answer some of the normal questions that you will have to face in the days leading up to your next running event.  Questions like "should I be carb-loading," "have I done enough training" and more!

Head over to the awesome Running Fit Box website to check out my guest post on this issue.

Enjoy!!

Guest Post: 'How to Translate Running Chat - 9 phrases you need to know'

Even as a running coach, I get frustrated with 'running chat’ at times. As runners, we seem to have developed our own language, which nobody outside of running knows about.  This guest post on the Tri Chicks website is designed to help you translate some of the main phrases that you may hear from other runners.  Head over to the awesome Tri Chicks website and check out my guest post on this issue.  

Happy learning! 

Guest Post: HOW TO OVERCOME EXCUSES AND SAFELY GET BACK TO RUNNING POST PREGNANCY

What do you think are the main things that stand in the way of getting back into running for new mums?  

This guest post with Sheree Brown from the awesome Port Melbourne Physiotherapy and Pilates explores exactly that!  Sheree and I explore accountability, motivation, overcoming excuses and how to safely get back into your exercise after giving birth.

Head over to the Port Melbourne Physiotherapy and Pilates website to check out this guest post.

Guest Post: Running form - Head Position

The awesome guys at Nokkon have done a list of 10 things to consider with your running form. This post is number 6 on the list and focuses on one of the least considered areas of running form, I believe, head position.  

When we think about running form, head position is often towards the bottom of the list of things we look at, but it is actually very important for our body alignment, as well as our overall attitude.

Head over to the awesome Nokkon website to check out this contribution. 

1:53 half marathon to 100km record holder: Kirstin Bull

How do you go from a 1hr 53 half marathon to winning marathons and ultras, breaking records and representing Australia at the 100km World Championships?  Ask Kirstin Bull....

Kirstin Bull has won the Two Bays Trail Run and Great Ocean Road Marathon multiple times and smashed the Australian 100km record last year. For our FIRST EVER GO RUN PODCAST, I chatted to Kirstin about her running and even reminisce about her first ever half marathon. She chats about her training, coaching, strength and conditioning work, nutrition and her advice for new runners who want to hit the trails or train for ultra distances. We also discuss her wine or beer preferences ;-)

Check it out!

Kirstin is racing at the 100km World Championships in Spain in September and is fundraising to support that effort. You can find more info and donate here 

Good luck Kirstin!

 

Guest post: 3 tips to beat runners rut!

Whether you're stuck in a rut with your running at parkrun or anywhere else, there are ways to break through it. I chatted to Baroness of Melbourne, Danielle about what to do when this awful ‘rut' strikes.

Head over to the awesome Baroness of Melbourne blog to check out this guest post.

Why do I feel so guilty for running?

If you are a mum who feels guilty for running, this blog is for you!

"Gen is a former colleague of mine and when we met for coffee, we chatted about her running.  She explained how she struggles to find time to run but also, that when she does have the time, she feels horrendously guilty.  She is a mum of two young boys and works part time for a health charity.  She doesn’t want to leave the kids and feels that she should be taking care of them, entertaining them, doing some work or one of a million other things that are on her mind.  The end result? She bought a treadmill for the house, so she didn’t have to leave!"
 

Read the whole article on the Mouths of Mums website

How to run a marathon PB, even when you fly 200,000km, in 45 flights, in economy!

How to run a marathon PB, even when you fly 200,000km, in 45 flights, in economy!

Almost two weeks ago, someone I have coached for 5 months, Scott (aka Dr. Scott), ran a personal best time of 3 hours 41 minutes in the Gold Coast Marathon.  It was his 7th marathon and 4th attempt to PB at the distance after an outstanding first marathon effort back in October 2010.  To say I am stoked is a MASSIVE understatement!


Now, running one marathon is impressive.  Running seven marathons is really impressive.  Running your fastest of all seven, by 73 seconds is super impressive, but none of this comes even close to the real story here….

During the 5 months that Scott and I have been working together on this marathon preparation, Scott has flown over 200,000 kilometers, on 45 separate flights to far flung places like China, Germany, Korea, Brazil, Netherlands, Portugal and more!   

That is more than 5 times around the world!  All in economy!  Whilst marathon training…Craziness!

“I've never joined a running group before. I'm probably going to be way behind even the slowest person there”

“I've never joined a running group before.  I'm probably going to be way behind even the slowest person there”

I am looking at starting a group specifically for beginner runners in Richmond.  It’s where I have lived for the past 4 years and I love running around the streets and parks, along the river and getting to one of the (thousands!) of coffee shops on 'The Island State'.

It has been really interesting chatting to friends and locals about this idea, hearing what they think, what they feared and what they wanted to learn as a beginner runner.  These conversations have all shaped the way the group and sessions will look and feel, when we trial it in July this year.

One of the main bits of feedback I have got, is that we always seem to believe that we are going to be the worst or slowest person in the group.  In fact, not just the slowest, but WAAAAAAY behind all the rest.  One friend even said to me,

 “I've never joined a running group before.  I'm probably going to be way behind even the slowest person there”

That is a genuine fear that a lot of runners (not just beginners I might add…) have expressed to me.  It is also a fear that stops so many people from exploring running as a sport.  I have certainly experienced that feeling myself before joining a running group in the UK a few years ago, so I can definitely relate.

How to stop runners 'bonking', or hitting the wall

Have you ever 'hit the wall' in a race? Not a great feeling is it?

I recently chatted to ExecutiveStyle about late race fatigue and some things to consider when looking to beat the dreaded 'bonk'!  Thanks very much to Laura Hill for the interview and write up.  

Check it out here.

What would you ask a professional athlete?

What would you ask a professional athlete?

In April, I asked the runners at Go Run a question:

“If you had the opportunity to chat to a professional athlete, what questions would you ask them?”  

I had an awesome response, with some great questions. I think as recreational athletes we are often fascinated by the habits and lives of professionals.  How many hours do they train?  Do they do strength training?  Who are their idols?  What do they eat?  Do they drink alcohol?

It’s not very often you get the opportunity to chat to professional sports people and ask these types of questions, so when Vanessa Murray, a professional Ironman triathlete from New Zealand agreed to sit down at the end of April and chat with me over a juicy burger in Albert Park, I was really excited! 

Vanessa is a beginner in the professional Ironman game but has started off with a bang!  Last weekend she came 4th pro female in Challenge Taiwan and in early March came 10th pro female at Ironman New Zealand, running a 3:24 marathon in the process.  She is coached by Xavier Coppock at TEAM Tri Coaching and lives in Melbourne with her fiancé Shaun.  

I chatted to her about her triathlon beginnings, how her running has improved from 2 hour half marathon to 3:24 marathon, and what particular foods she enjoys most after training (a favourite topic of mine!)  Thanks for the questions guys, here is our chat…..  Enjoy!