trust

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!

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!

"Do you think I need a training plan?"

"Do you think I need a training plan?"

Training plans are a hot topic amongst athletes and runners in particular.  As a coach I provide personalised training plans for my runners and I also answer my fair share of questions about training plans from friends, family and other runners. In fact, I was asked this seemingly simple question by a beginner runner in an email a couple of weeks ago:  

"Do you think I need a training plan?”

She was looking to improve her 5km time over the coming months and was weighing up whether a training plan would work for her.  At first this seems like a no-brainer for a running coach to answer. Yes.  Simple.  But actually it is nowhere near as easy as that.  I wish!  

Go Run Australia is still young, but even in this first year, I have noticed a few things about who responds best to training plans and who is sometimes better off doing their own thing.  I have no problems with either way.  I have plenty of close friends who would never dream of getting a running coach and are improving and enjoying their running regardless.  For others, with the help of a coach, they have improved beyond what they thought possible and are getting the personal best times that they were after. It is a very individual thing.

One of those people who is continuing to go from strength to strength with the help of a training plan is Sally.  When I asked her what she thought of her Go Run training plan, she said, 

“Loving it! Structure and routine is great for me and being accountable to someone.  I don't have to think or stress about my training plan now!” 

For me, as a runner I have personally made greater progress than I thought possible with the help of a coach and a tailored, individual training plan.  There is no way I would have been able to complete 2 Ironmans, 2 half Ironmans, get half marathon and marathon PB’s in the last 2 years without it.  

So what can I genuinely, honestly advise people who are asking this question,"Do I need a training plan?”  

"Just trust the process"

We all question our training at one point or another.  As a coach, one of my roles is to make sure that runners can look back on their training, be proud, see progress and gain confidence from it.  One of my favourite phrases in this regard is, 

"Just trust the process" 

In this interview I chat to Sally who recently ran a half marathon personal best time, knocking 4 minutes off her previous time.  She talks about how we managed her injury concerns, how she found it difficult to run slowly in her training runs at first and she talks us through what it feels like when you know your time is going to be a good one!  I love Sally's story.  To me, she is a great runner and a pleasure to work with because she learns, adapts and isn't scared of a challenge!  Enjoy!

Are you ready to run? If the answer is "YES!" then sign up here for your own running coach and personalised monthly training plan to get you running stronger, longer and faster.  I will get in touch straight away and we can begin working on getting your running to where you really want it to be!

"What will people think of me?” Recognising the real fears of real runners

"What will people think of me?”   Recognising the real fears of real runners

In my last blog I wrote about getting goosebumps when trying to choose the right event for 2016.  I got an amazing response to this blog and even had one of the Go Runners suggest that the idea of a first marathon gave her goosebumps and that we start working towards that as a new goal.  AWESOME!!

Before we all get carried away, it is important to recognise that goosebumps are just the start…  Now the tough stuff starts.  Time to overcome all of those real but hidden fears that we put in the way of ourselves when training for these events.  This blog is about recognising those fears. 

Even as a coach, I am not somehow immune to these fears.  In fact, I am one of those people that wants to be good at something before they try it.  This means that if i don’t think i will be good at it, I either don’t do it, or it takes A LOT of persuasion to get me to try.  This has been the case with numerous sports, from swimming as a kid, through to pilates as an adult, even my running has required a lot of work on this front.  My mum will tell anyone who cares to listen about my swimming lessons as a kid and how much I hated them, because I wanted to be able to swim already.  I don’t remember those very well (selective memory perhaps??) but I do remember signing up to train with a local football team in the UK one summer and being so petrified of going to training that I pretended to be sick, hid upstairs and refused to leave the house.  Now, lets get one thing very clear. I loved my football.  I played all day and watched it most evenings.

So why the drama?

I was absolutely petrified of not being good enough and of what people might think of me.

I can’t even dismiss this fear as being something that I only had as a kid, because I still care what people think.  I remember it took almost a year of persuading and waiting for me to try pilates, which I now love.  I remember putting off my first parkrun in Melbourne for weeks, whilst my wife, Kathryn went, raved about it and met some of the best friends we have ever had.  I have now done over 100 parkruns.  I have no doubt that I am getting better but Kathryn keeps telling me that I still care too much about what other people think.  I am a work in progress…..aren’t we all?

Over the past three months I have been doing a lot of listening to the runners I coach and others, hoping to understand more about some of the fears that exist for real people around their running. I have heard stories that really do make me sad.  Fears like...

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)!  

Why did I get a coach?

Why did I get a coach?

In the lead up to my first Boston Marathon I spent hours poring over running training plans.  I would take elements of each plan and change my own plans for the next day, week and month.  Sounds like good, adaptive, evidence informed work, right?   Yeah, but no, but…

This constant adaptation became over-complicated, obsessive and wasteful.   The need to adapt stemmed from my tendency to over-think things, and the need to know that I was doing the right training.  The problem was that I simply didn’t know.  I didn’t know what was right for me and couldn’t distinguish the advice, supposed evidence and opinion from the thousands of resources available through Dr. Google.  I was paralysed with too much information and wasted a lot of valuable time and energy worrying about it.