Pacing

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…

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.

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!

 

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!

“I’ve fallen out of love with it” - What to do when you hit a parkrun rut.

“I’ve fallen out of love with it” - What to do when you hit a parkrun rut.

It’s probably not a very politically correct thing to say, but yes sometimes you can fall out of love with parkrun.  Having done over 100 parkruns, I can very safely say that the vast majority have been hugely enjoyable experiences and I would not trade my Saturday morning jaunt around the lake for much else.  I have dressed up, ran with no shoes, come first, come last, plateaued, PB’ed, paced people, raced people and most things between!  However, like many parkrunners, there have been times when my motivation has dipped and you sometimes just fall out of love with it for a while.  Now, I am not a doctor but I am going to diagnose this as 'hitting a parkrun rut.'

So when this awful ‘rut' strikes, what can you do?!?  

Don’t panic, here’s my three tips to get yourself out of a parkrun rut.

 

"I had to go longer and harder and faster every time"

"I had to go longer and harder and faster every time"

A few weeks ago I decided to reach out to the running community and ask a simple question that I needed help answering.  I posted the following question on the Go Run Australia Facebook page and could not believe the response that it got.
 

What is / was your #1 single, biggest challenge when you started running?


Now we’ve all been there as beginners, even some of the fastest runners you know probably began with those awkward, embarrassing first runs / walks and suffered from the same things that we do, but even with that in mind, i did not expect people of all experiences, shapes, sizes, abilities, ages to contribute to this debate.  I don’t know what I expected to be honest, but certainly not the detail and emotive comment that I got back.  The responses really shocked me in to action and I want to try and address the issues that were raised over the coming weeks and months in my blogs.  My hope is that these blogs will be able to help a few people in their own running journey whether they are just getting started, starting again or are seasoned veterans.

Today I am going to address the issue of wanting to go longer, harder and faster every time you run.  This topic was prompted by Ruby, who said...

"For me (the number one challenge..) was the idea that I had to go longer and harder and faster every time. As soon as I was fit enough to run for 20 minutes I'd push for 30, then 40 the next week and so on, unsurprisingly I got injured and fatigued and decided that was a sign I just wasn't meant to be a runner." 

Older doesn't mean slower! By the first person I coached

Older doesn't mean slower!  By the first person I coached

As you may know, Go Run is a small, young, start up company, but thankfully the good news stories and results are already starting to roll in!  I want to tell you about the first runner that I began coaching, my dad!  

He is nearly 62 years old and has run for recreation and fitness for over 30 years, completing 6 marathons (all of them under 4hrs 15 mins), over 20 half marathons, plus many other shorter races.  We began working together over a 14 week period to prepare him for the Great North Run half marathon in mid September and he managed to get his best half marathon time in 7 years (2:06:32)!