2017; the year in Review....2018 awaits!

As this year draws to a close, our 2017 marathon races are behind us for now, and we can sit back & relax and reflect on our achievements for the year. 

We had a big year at Run Well, with some 24 runners completing their marathons all over the world from the Tokyo marathon back in February, to Paris in April and finally New York in November, and many other races including Trails, Halfs, 10k, and Park Runs in between.

The big ticket races for this year were Gold Coast in July, the AV Burnley Half Marathon ( Vic Champs) in September and of course Melbourne in October, where many, many PBs were set

In summary, we had 10 runners in the Burnley Half, and all set new PB's on their way to the Melbourne Marathon. We had 12 finishers at Melbourne this year, with 8 PB's, including 3 runners finishing in under 3 hours and some new RUN WELL PB's set this year;

You can read what some of them had to say about their Run Well experience by clicking here ;

RUN WELL RECORDS ( 2017)

FEB : James Clarke, 10km ; 37:20

SEP : Andy Ray,  Burnley Half Marathon ; 1:19:51

OCT: Darren Bowden, Melbourne Marathon ; 2:55:13

2 x PB's in 2017 @ GC, MM. new Run Well Marathon record ; 2:55:13

2 x PB's in 2017 @ GC, MM.

new Run Well Marathon record ; 2:55:13

 

Congratulations to all those runners that have achieved great things this year, and some impressive new benchmarks to chase down in 2018.

Just as you reach for your second drink this Xmas, let's take a peek at what 2018 has in store, and I'm proud to announce we have some big changes at Run Well to look forward to.

Firstly, the Run Well portal that holds all of your programs, personal info & runners resources will look a bit different, as it has had a makeover! We have switched to a Google docs platform for your program docs that hopefully you will find looks more professional & prettier, but also works much better as an interactive live program.

We are very pleased to announce our new addition to the coaching fold in Ryan Mannix. Ryan has a very impressive running background ( sub 30 mins for 10km if you don't mind) and is also a yoga teacher/guru that takes running zen to w hole new level. You can read more about Ryan's story and relationship with running here.

Ryan will be joining me in coaching our next Running Technique clinic in late FEB 2018, as well as taking our new Sunset Sessions Series from Wednesday night, 28 FEB at 7pm from the St.Kilda foreshore ( meet out front of the Life Saving Club). More on that here.

As well as this we will get together for some longer Sunday morning runs followed by a cooling dip in the Bay and a bit of a group breaky. These runs will tie in with those training for upcoming marathons, with GC18 next on the Run Well list!

 

Stay tuned for more on that.

Ryan Mannix...yoga guru, and can run a bit.

Ryan Mannix...yoga guru, and can run a bit.

Run Well Events;

We have added a new RUN WELL EVENTS page to the website that will feature all of your upcoming Run Well events so make sure you check in to this page to see what's in store.

Weekend Running Events & running training camps;

If you love running then we would love to offer you some running experiences that are not only steeped in running history, but also some of the most spectacular running no more than 70mins from the CBD. 

For years elite runners from across the state have trained in these spectacular areas and world famous trails and have now paved the way for the recreational runner to have the same unique experience. 

Stay tuned next year as we bring you some running experiences that will reinforce and build on the love of running. 

From the world famous Portsea sand hills made famous by Percy Cerutty, to the soft trails that Robert De Castella and Steve Moneghetti would run around in the Sherbrooke forest, to runs on our CBD doorstep, we will be creating memorable running experiences for you to participate in. 

Our first event will be on Sunday MARCH 4 with a spectacular run through Sherbrooke Forest followed by brunch at the superb Burnham Beeches Piggery cafe. All the details you need can be found here.

Both Ryan & I will be taking these group running events that will cater to all levels and take your running experience to a new level. So keep an eye out for updates on our events page for these.

2018....what's your goal?

Of course it is important to set ourselves goals for 2018, so that we can be well prepared to tackle & reach those. At Run Well, we like to consider all runs but tend to focus our groups on some key events for the year. At this stage, we have some strong numbers of commitment for the following...

GOLD COAST : July 1, 2018 : We got quite a crew together for this one already. I'm looking forward to some great training runs together, Long Runs from StKilda, pre-race planning meetings, pre-race pasta feasts, and a post race celebratory get together. Can't wait. Your 20 week program starts on FEB 11, 2018.

MELB MARATHON : October 16, 2018

TOKYO MARATHON : FEB, 2019

FRIDAY MORNING RUN CLUB

Of course our regular Friday morning training session will continue as it has for about 12 years now, when my wife melissa started it way back when. I hijacked it in 2011 when she was pregnant with our first born Duke.

For those that aren't familiar, this is a high intensity Interval session, that consists of a combination of running hills, stairs and various parts around the Tan, and alternates each week with a track session across at AAMI stadium.

This session is great for strength and speed development with a strong focus on running technique & form from your coach!

COST : $10 casual, or FREE FOR MEMBERS!

RUNNING TECHNIQUE CLINIC

6 week Running Technique Clinic: Run better, Run Stronger, Run Faster. Starts early MARCH. Some have done it before, and wish to do it again. COST: $300;

$240 MEMBERS, $120 IF YOU"RE COMING BACK TO DO IT AGAIN!

2 coaches, 4 eyes, years of experience. Rohan & Ryan on hand for this one, to help you take your running to a new level for greater efficiency & economy, and better performance with reduced risk of  injury.

WHEELS & DEALS

We have been working on some wheeling & dealing to bring you some great Run Well deals;

15% off at Sole MOTIVE - ask Duncan

10% off at City Osteopathy ( Queen Street) - Osteopathy & Myotherapy treatments

RUN WELL MEMBERSHIPS

For the first time Run Well is offering a one off membership fee that will cover all of your Friday morning training sessions, as well as a host of items, events, clinics & store discounts. With the addition of your new coach Ryan Mannix, we will be offering more great running based experiences and great training sessions as we work to establish ourselves as more than just a training centre but a great running club. 

full details here

Cost: $250

 

 

 

Yoga is great for Runners!

Let me tell you a little about my Yoga practise.

yoga, yoga, yoga...

yoga, yoga, yoga...

For many years I wanted to do yoga, as like many men i couldn't even touch my toes. But it wasn't until i started track sprinting that I realised that the inflexibility of my back, hips, hip flexors and hamstrings was actually preventing me from striding out and sprinting properly and therefore slowing me down. This was all the motivation I needed to get started, and so i did. 
That was about 12 years ago and I was fortunate enough to have a great (Ashtanga) teacher who taught me well, so that I soon understood that yoga was about strength & support, creating space and lengthening, not simply stretching as I, like many believed.

Over the next 3 years practising twice per week, I learned and realised that yoga was the best adjunct to running i could have possibly asked for as the release through the back, hips & legs, and overall core strength I gained literally released the brakes that bound my running allowing me to propel my body further and faster.

Since then, yoga has been a constant companion of mine, albeit somewhat spasmodically at times ( kids will do that!), but more recently I have returned to a twice weekly practise and am loving the benefits I am feeling not just with running but my daily movements, clearer head and calmer mind.

For runners specifically, yoga will help to strengthen your core, your hips, thighs & glutes, whilst also improving your stability, balance & range of motion; all the important elements of good runners. Great for recovery too as yoga lengthens (loosens) your tight bits, giving the tight, sore muscles (& fascia) that elasticity & energy back that is so crucial to being an efficient runner.

Here's a link to a great article that talks a bit more about how well Yoga fits into a runner's life.

Yes, yoga is an ancient practise that crosses many facets of our existence from the physical to the spiritual and can take many forms with lots of lovely Sanskrit names that can be quite confusing. Ashtanga, Iyengar, Vinyasa, Hatha, Flow, Power , Shadow, Hot....??

Recently I have been practising yoga at my wife's studio in St.Kilda, UP ATHLETIC located right on St.Kilda Beach. Whilst the location itself is hard to beat, the session is run by our yoga guru Dylan who describes his classes as; 

"a dynamic flow based yoga incorporating elements of Tai chi and mindfulness"

Like Dylan himself this is very understated, as this is a strong practise that sometimes has elements of kung fu thrown in. Essentially it's a pretty amazing experience that you must try.

As I know the Owner at Up Athletic pretty well, I have squeezed an exclusive deal out of her for you guys, my Run Well runners.

You can join our yoga classes  for $35 per week, (normally cost $22 casually for non-members) for up to 3 classes. Class times are;
6 AM TUESDAY,
7 PM THURSDAY, 
9 AM SUNDAY. 

This exclusive deal will also include my FRIDAY morning running session, 6 AM at the TAN, if you don't already come to that.

Trust me, sign up for the 6 weeks ( $210) and I personally guarantee you will be feeling amazing and running better by the end.

If you have any questions or queries, don't hesitate to email me or Up Athletic.

As always Run Well, see you on the track or the mat soon!

6 reasons why you should run the Melbourne Marathon this year!

Preparing to run the 42.195 kms to finish a marathon takes four to five months of dedicated training, a significant time commitment that alters your schedule, lifestyle, sleeping and eating habits. Such preparations also require sacrifice and support from your loved ones.

Melbourne Marathon, what a sight.

Melbourne Marathon, what a sight.

The Melbourne Marathon has become the biggest marathon in Australia with a record 6218 completing the course in 2012 and more than 35,000 entries across the four accompanying events – The Half Marathon, 10km Run and the Asics 5.7km run and 3km walk events. And best of all, you get to finish by running a lap across the hallowed turf of the iconic MCG!

Here's 6 great reasons to run the Melbourne marathon this year;

1. It will change your life. You will be tested and challenged, not only in training but mostly in the race itself. 42.2 kms is not easy for anyone.

2. There's still 21 weeks to go. Thus giving you plenty of time to prepare well & perform well!  Your typical marathon training program is 16-20 weeks, so what are you waiting for?

3. You've talked about it for ages, now it's time to just do it! 

4. Tick that Bucket list before you turn 40, or 50 or whatever!  

5. Because runners live longer, are happier & have more sex*! 

6. Goal Setting Reaps Rewards. Running a marathon doesn't just happen. You need to commit, be motivated, set a plan, and stick to it in order to achieve your goal. Thus the sense of achievement & reward once you've completed your marathon is greater than many others due to the greater sacrifice and effort you've put in along the way.

And here's 52 more reasons to run the marathon just in case you need more convincing!

Need more inspiration?

Seriously, you won't regret it, & it will without doubt change your life. For the good, & for the better!  

And when you do decide to do the marathon, then please plan & prepare early & well to ensure that your experience is a good one. If you need help with a training program to ensure you make it to the start line and finish line in good shape, I can help you.

All marathons are hard, however the hardest marathon you will ever run is the one you are least prepared for!  

Be a Finsiher!

Be a Finsiher!

Want to know more?

Go on, what's stopping you?

Sub 2 hour marathon.... what are you doing this weekend?

I've just finished reading the book, "Two Hours : the Quest to Run the Impossible Marathon"  by Ed Caesar. This book is fascinating and compelling as it takes the reader on a journey into the lives of elite marathoners as he traces the history of the marathon as well as the science, physiology and psychology of running. I particularly enjoy reading about these super humans and learning of their lives, for I am forever astounded when contemplating what it must take to run that fast for that long. 

WR : 2:02:57

WR : 2:02:57

To put it into perspective, or in normal terms; I can run a sub 3 hr marathon at about 4 min 15 s per km or slightly quicker, which puts me into a small % of finishers in a marathon field. And all of us, regardless of our own marathon pace has a sense of what that pace feels like, for that long. However, when considering the pace that elite marathoners run, which is currently 2:55 per km (world record pace), I can run 1 km at this pace ( flat out & only just), but cannot run 2 km at this pace. And these guys run this pace for 42.2km. It truly is incredible, almost unbelievable and seemingly super human.

Kipchoge, The Olympic champion with a PR of 2:03:05.

Kipchoge, The Olympic champion with a PR of 2:03:05.

Much has been written recently about this quest as the two major footwear players in marathoning, Adidas and Nike are jostling for bragging rights as they drive the push & put up the cash to break the 2 hour barrier. In fact, each has released their own sub 2 hour shoe that will carry the successful runner to this ultimate glory. Nike will be first to the chase, as they have pulled together a team of elite (Nike sponsored) athletes to have a crack at it this weekend.

Naturally, and perhaps unfortunately the worlds best marathoners are split between the two major sponsors, with Adidas boasting the three recent record setters including the current world record holder, Denis Kimetto (Berlin 2014 2:02:57), Wilson Kipsang (2:03:23) and Patrick Makau (2:03:38) whilst Nike have the current Olympic champion and second fastest time holder (Kipchoge, London 2017 in 2:03:05) amongst others.Adidas boasting the three most recent record setters including the current world record holder, (Denis Kimetto, Berlin 2014 2:02:57) whilst Nike have the current Olympic champion and third fastest time holder (Kipchoge, 2:03:05) amongst others.

To bring you up to speed with the Nike lead Breaking2 project, click here.

And in fairness, if you'd like to check out Adidas sub 2 shoe, click here.

Nike pacers in Monza 

Nike pacers in Monza 

It is somewhat reminiscent of the race to break the Four Minute Mile, in 1953/54 when the two major players, Roger Bannister & our own John Landy were running their own projects on opposite sides of the globe, battling to be the first man to break the 4 minute barrier. What each man lacked were pacers to carry them fast enough & far enough through their race at the required pace, before they could launch their final assault into the final lap. No-one could come anywhere near Landy in Australia which left him hanging agonisingly close, whilst Bannister set-up the perfect controlled time trial ( not a sanctioned race) to have his pacer take him as far as he could before he too could only manage a 4:02. Whilst he didn't reach the mark then, he did however find the belief, and he eventually broke it the following year in a proper race. Landy soon followed and further trimmed the mark when he came to Europe where the competition was strong enough to push him to his limits & find the extra yards. This complete story is one of the best running books I have ever read, which I highly recommend; The Perfect Mile, Neale Bascomb.

Whilst many will debate the philosophical correctness of such a bold attempt in a totally controlled environment as opposed to a legal race, the process of the project or experiment itself is a fascinating insight into the depths of exercise science, physiology, and the physical limits of these incredible athletes to follow and observe. And whilst I don't believe the 2 hour barrier will be broken this weekend, like Roger & John in 1952, the belief and impetus will be in motion for it to be possible. Clearly, now the once unfathomable feat is in sight and it is not longer a case of 'if' but rather 'when' this will happen.

If you have nothing better to do this weekend, tune in and see how it unfolds for yourself. With only 23 weeks until our own Melbourne Marathon, what better way to kick start your own sub ?? project!

Tune in at 1:45 pm tomorrow!  

Tune in at 1:45 pm tomorrow!  

For more on the Breaking2 Project, including live video of the attempt from Monza, Italy, click here.

Less than 26 weeks til the 2017 Melbourne Marathon

" For curious reasons, we do care and it does matter. Twenty-six miles and 365 yards is not just a distance. it has become a metaphor. Nobody finds the marathon easy - even professionals, especially professionals. The distance is democratic that way. Everyone who runs a marathon is running against his or her limits. Everyone is forced to manage a certain amount of pain and to recruit hidden reserves. Whatever one's talent or preparation, nobody runs an easy marathon. Mutai's prayer at the start line is not to win, but to finish it. "
-  TWO HOURS, Ed Caesar

With only 26 weeks to go, and one thing is for sure;
Whilst there are no easy marathons, you can bet that the better prepared you are the better your race experience will be.
And so, the time is now to get your personalised program underway, and be well prepared for your Melbourne Marathon on Sunday October 15, 2017 !

It is often said that the hardest part of the marathon is getting through the training, getting to the start line. I couldn't agree more with that statement. That doesn't mean go easy in your training, quite the opposite. That means your training program and how you complete it is vital to your success. This is where many get it wrong, resulting in becoming a non finisher or even worse a non starter. It is very important you get this right from the start.

The objective of a good personalised program is; 

1. Get you to the start line in one piece. This means well prepared, with a race plan, and injury free.

2. Allow you to the finish the race well, elated, and more than a bit tired!

3. Meet your realistic goal race time or perhaps better it.



At Run Well, we can help you to have a successful marathon experience, whether it's you're a First Time  Marathoner, or you are training for a personal best.

If you're Thinking about running the Marathon this year, but are unsure what it takes, here's a brief outline of what you can expect.

Enquire here for your free program assessment, or to ask how we can help you to BE A FINISHER in 2017.

Running Training : it's all neurologic!

There are essentially just two types of running; training & racing. And the only difference between these two, is your pace or intensity. 

If you're not running with good form at all times, you're training your body to do something different.

If you're not running with good form at all times, you're training your body to do something different.

What I mean when I say this is:

With racing we are typically asking our body to perform at the highest level of intensity, with a high level of focus or concentration on every aspect of our running and running form. This we do to maximise our performance for the race.

But what do we do differently in training, when the pace or intensity varies so much?

Training comes in all different shapes & sizes; Recovery, Intervals, Pace, Tempo, Threshold, Steady State, Long Runs.

In training the only difference should be the intensity, and as a result cadence (but only slightly). The mental focus on running form should be just the same.

Here’s another way of looking at it, that most runners will understand.

There is good running form, and poor running form.

Good Running Form = tall posture, strong trunk, high foot/knee pick up, high cadence, yet smooth, light & easy. Good running form sounds like tap, tap, tap, tap. You get what I mean.

Poor Running Form = bent over posture, low hips, collapsing into knees, low feet that drag, slow cadence, bumpy, heavy, hard. Goes more like thud…, thud…, thud….

Whatever your run, your form may be better or worse depending on many factors. If we consider this on a linear scale, and as a runner you will sit somewhere along that scale at any given moment as you run. Most of us will start a run at the better end of the scale ( best form) and often move backwards as the run progresses as our strength is challenged and fatigues takes its toll ( poorer form).

Unless you’re Mo Farah, you’re probably not always at the far right (best) end of the scale, but you still should always be working towards that goal. By that I mean regardless of the type of run, hence the pace/intensity of your run or what stage of your run, you must always focus on good running form, thus aiming to strengthen the neural pathways, and associated muscles that produce good running form. For it is good running form, that produces efficient running that when combined with strength & power means you run fast!

You must always practise good running form always, regardless of your run.

Mo Farah, doesn't get much better!

Mo Farah, doesn't get much better!

This sounds like a lot of work I agree, but the consequence of not doing this is the bigger problem.

As the body responds to it’s environment always ( i.e. how we train it), if you spend time running or allowing yourself to run with anything less than good form (poor form), you are teaching or training your body/muscles to run this way ( poorly).

Now that is clearly counterproductive, and you just simply cannot afford to be doing that, if you want to become a better runner, or remain a good runner, or even get the most out of your training.

So what of slower runs; steady pace long runs, recovery runs and easy runs.

Our body is a dynamic organism in that it is constantly adapting and responding to it’s environment. In this way, we are the product of what we do, or how we keep or train our bodies. Thus running training provides a stimulus that results in stronger, fitter muscles with better condition for running due to accompanying physiologic changes.

But when we train for running, and we achieve stronger, fitter leg muscles there is a higher force that provides this change that must be considered. And this is the brain & nervous system.

When we train to get stronger, we are actually stimulating the nervous system to build a stronger neural connection or pathway to those muscles (and supportive structures & mechanisms) required for that activity (running), and thus adaptation towards greater power/strength & physiologic conditioning can be achieved in those muscle functions.

Not only that, for we are also training the body and in particular, your posture & legs to move in a specific & deliberate manner, and in doing so developing your motor pathways. This of course is also known as your running gait (or form) and very important for running efficiency.

The important point to understand and remember is that this is happening on every run. It is after all neurologic, always.

So in effect, we are not (just) training muscles, but training your nervous system to produce stronger signals, of greater intensity that result in stronger motor patterns and a stronger muscle response. So the effect of this stronger neural pathway, is a stronger, fitter muscular system that produces a stronger response that results in more efficient & more powerful running. This is what makes you faster!

And so, training your body to run, and Run Well means we must practise good running form on every step, of every run, regardless of the type of running session we perform, be it training or racing.

The question you must ask yourself is;

When I am running, when I am training, am I running with my best form, or am I doing something else?

Who is running with better form?

Who is running with better form?

 

If you find during a running session that your form has gone, then you must slow down or stop, get it back together, and then continue with good form. Otherwise you're being counter-productive.

For maximum results & performance, you must always focus first on Running Well.

Run Well! Improve your Running Technique & Efficiency in 5 weeks!

There's pretty much only two ways to get better with your running.

Effective training will make you stronger & better conditioned, thus allowing you to run further & faster.  The other way is to to run with greater efficiency to allow you to get the most out of every stride by maximising your energy output and ensuring you waste as little of your available energy as possible.

In fact whilst both are important, it is your running technique & efficiency that is the vital factor in  improving your running performance. Good running form will ensure you get the most out of every training run, and thus every race, whilst reducing your risk of injury.

Whilst I can help you with both of these elements of running training, one presents a much greater challenge than the other. 

Good running form is critical to improving your performance.

Good running form is critical to improving your performance.

 

Learning to run with greater efficiency, otherwise known as your running technique takes precise tuition, understanding, & practise.  

Whether you're a 5km weekend warrior or a seasoned marathoner, if you've never been taught how to run properly, there is a chance you are not maximising your running potential,and potentially increasing your risk of injury.

We can teach you the fundamental principals behind sound, effective and efficient running technique and over time you will see it pay dividends in your performance and recovery, not to mention the enjoyment you get out of your running.

Run Well are offering their unique 5 week Running Technique Clinic to you in late March 2017. 

We have designed & developed this unique teaching clinic over many years, & have coached over 100 runners in this method. 

'RUN BETTER, STRONGER & FASTER' IN  5 weeks & YOU will learn;  

  • the fundamental running drills that will allow you to develop stronger, more efficient motor patterns

  • retraining your foot strike for maximum recoil

  • the importance of knee drive

  • glute activation & stride power

  • cadence & arm swing

  • finally, how to run smooth, light & easy...and then fast!

This course involves hands on coaching, individual feedback, take home notes & homework. 

You will complete the course with the knowledge & understanding of how to continue to become better, stronger & faster with every run. 

 

Here's all the details you need;

WHEN:  Starts SATURDAY 25th March. 

5 x consecutive Saturday mornings ( except EASTER SAT)  from 7:30am  for an 60-75 mins. No issues with dark nights!

WHERE: PEANUT FARM OVAL, Spenser St/Chaucer St, St. Kilda. 

CLICK HERE FOR LINK TO MAP OF PEANUT FARM RESERVE

COST : $250 

 

How to secure your place ( numbers limited):

Sign up online ( YOU WILL NEED TO LOGIN FIRST) - click here to book via our website 

Transfer 50% deposit or pay in full by bank transfer to;

BSB: 062 562

ACC: 00620980

If you have any further queries or questions please send us an email here.

We look forward to running... really running, with you!

Remember, numbers are limited, so please get in touch now to secure your place.  

As always, Run Well!  

 

 

2017 : Resolve to Run

The New Year typically brings new resolutions, new plans, and new goals. 

as IN all aspects of life, if we fail to plan, we often plan to fail; whether we mean to or not!. However, if we set out with a proper plan to achieve a goal, more often than not we will succeed. this is critical in running.

It's simple, just RUN!

It's simple, just RUN!

Eg. When i considered running my first marathon several years ago, I was so motivated by the fear of failure that my goal was to read, learn and practise as much as I could about the subject, As a result, I planned & prepared well and finished well with a 3:07, exceeding my initial expectations. My second attempt was learn more, put that into practise (better training methods) in order to break 3 hrs and I did. And my third was for a better time again in order to qualify for the NY marathon & run a PB along the way, and happily I succeeded again.

I planned well in advance for each of these, and prepared well on every occasion, achieving these goals as a result. Not only that, but I also picked up more PBs over the shorter distances along the way.

This is not about my running ability at all, whatever it or yours may be but about achieving your best and performing to your potential. Which brings me to talk about one of the things I love about running, and that is that there are no short cuts. The more effort you put in with your training and preparation, the greater the reward in performance you will get in return.  These rules for running are very simple and there’s just no other way. No short cuts.

Your running results are purely based on how well you plan, commit, train & prepare. Look after those factors, and the results will look after themselves.

WITH THAT IN MIND, WHAT ARE YOUR RUNNING GOALS FOR 2017, AND HOW WILL YOU ACHIEVE THEM?

HERE"S SOME TIPS;

  • Set up your goals at the start of the year.  Are you going to run further, run faster, or just make new running friends. Are you aiming to run your first marathon or Half Marathon, or aiming for a PB in any particular event. Are you planning to run an event for the first time?
  • Be specific with your goals and make them meaningful! You'll be more likely to commit and be accountable. Make them real, write them down, tell someone.
  • Make it challenging but realistic.
  • Put a plan in place to achieve your goals. (Fail to plan & you plan to fail). Allow enough time to prepare appropriately; This means plan, train, taper, race, recover. Repeat.
  • Plan your year around your ultimate Goal Race/s.  You can enter lots of races/events but pick those you wish to do your best in and aim for these with the appropriate amount of preparation, and tapering, followed by recovery. The other races races are part of training & race training for that specific goal race/s. 
  • Commit to a program. A program will keep you motivated, accountable and on track to your goal. A personalised program is specifically designed with your goals & needs in mind and is custom designed to fit you.  Make sure your program is designed to meet your needs & your goals, to give you every chance to achieve your goals & perform to your potential.
  • Schedule it! Put into your calendar regular group runs, training sessions (we meet every FRI 6:15AM@TAN), and regular race meets that will keep you motivated. This will help you reach your goal by tracking progress, and by keeping your training intensity up. Regular racing is the best form of race preparation & training. Having said that, remember that not all races will produce your best result and should be approached accordingly. Keep your focus on your Goal Races, the rest is training!

 

Start Now. Just RUN!

 

In case you're wondering, here’s my running goals for 2017, and what my suggested race calendar looks like.

  1. Run more trails & trail races, aiming for one per month, starting JAN.
  2. Do more DRILLS SESSIONS, at least once per week.
  3. Go one better than last year in the GOR Half Marathon.
  4. Defend my Harrietville Half title in OCT, with a PB.
  5. Help my Run Well buddies run sub 3 hr at MM2017.
  6. Plan to take a Run Well group to Tokyo Marathon, Feb 2018

 

How does your Running calendar look ?

Your best reference is the Australian Running Calendar

https://www.runningcalendar.com.au/calendar/2017/

Here's some events to get you thinking and planning...?

JAN

15th - Two Bays 28/56

FEB

25 – Rollercoaster 43/21.5/10

http://www.rollercoasterrun.com/wp/

MAR

11-13 Tassie Trail Fest 44/22/21/14/2k dash for cash

http://www.tassietrailfest.com.au/

11 - Six Foot Track 45( one day but not this year…)

http://www.sixfoot.com/

18 – Sharpy’s Beer Run 21/10

http://trailology.com.au/events/

24-26 – Buffalo Stampede 10-75

http://www.buffalostampede.com.au/

APRIL

1 - Run The Rock, Hanging Rock

http://events.solemotive.com/run-the-rock/

9 – Run 4 Kids 14.6

http://www.runforthekids.com.au/

30 - Great Train Race Puffing Billy 13.5 ( fast, tough!)

http://puffingbilly.com.au/en/events-and-dining/gtr/

MAY

14 - Mothers Day Classic 4/8

http://www.mothersdayclassic.com.au/event-info/event-locations-map/melbourne/

20/21 – GOR Running Festival 23/45

http://greatoceanroadrunfest.com.au/2017-event-dates/

JUN

24- Surf Coast Trail Marathon 42+/22

http://www.surfcoasttrailmarathon.com.au/

JUL

30 – Run Melbourne HM 5/10/21.1

http://events.solemotive.com/run-melbourne-about/

AUG

27 – Wonderland 36?/20 ( Definitely be back again!)

http://www.wonderlandrun.com.au/

SEP

2 - Costal Classic (NSW) 29.1

http://coastalclassic.com.au/the-course/

OCT

1 – Harrietville Half  21.1

15 – Melb Marathon 42.2/21.1/10

http://melbournemarathon.com.au/

FEB 2018

TOKYO MARATHON???

http://www.marathon.tokyo/en/