Uncover your inner athlete!

Every morning in Africa a gazelle wakes up. It knows it must run faster than the fastest lion or it will be eaten.. Each morning in Africa a lion awakes - it knows it must run faster than the slowest gazelle or it will starve.

No matter if you are the lion or the gazelle, when the sun comes up you had better be running!

Wednesday, September 29, 2010

Spirit of the marathon

Quite simply if you don't have this DVD as part of your collection as a runner, then you are missing out. A great story and massively motivational.

Monday, September 27, 2010

Being reinspired

What an amazing start to the day and the week. So happy to be alive at this point in time and share it with like minded people in this forum.

This morning had an amazing breakfast with a friend and one of her colleagues who has done some fantastic things in his life, including running the Marathon des Sables (across the Sahara) with his brother and then write a book about it called Project Sahara.
What an inspiring guy!

The conversation and energy at the table was such that it was refreshing to be talking to two people who share similar thought patterns to me. The rest of ‘us’ are the ones gathering in forums such as this to make a decision to turn our backs on negative thinking and to embrace the positive that the world has to offer.

I encourage all of you to visit his website and look out for the book. It is a really good read and makes one consider the question that he posed to me - ‘What is your Project Sahara?’

Go forth – discover your Project Sahara, knowing that little bits of positivity in each of our days can snowball into much bigger things.

Keep on running and spreading positivity through the run. – Sean Muller

Sunday, September 26, 2010

The running couple

Out this morning on a gentle run, I came across a man and a woman who were clearly in a relationship, but who were also from the looks of things insanely competitive with one another.

Having had this in a previous relationship, I know that it is great to have someone that shares your passion, but that too much competition is also a sure fire way to create friction. This particular couple seemed to have things largely in check, but there were times when I could see that either party was getting frustrated and that the gentle jibing away had the potential to spill over at any point in to something alot more serious that may ruin the day for them.

Later I saw them having a coffee together and it seemed like all was good.

Walking that fine line between letting your passion for man’s greatest freedom spill over into passion that you have for your partner is at times a tricky endeavour.

It is my personal thought that ultra runners and Ironman athletes have to either have a partner sympathetic to the sport, or someone actively involved in it. This is quite simply the easiest way for the ultra athlete to go.

I am interested in what readers think and what their experiences are. – Sean Muller

Saturday, September 25, 2010

New life - New runners

Today was such a beautiful morning and I could not wait to get out and do my morning run. It was only 30 minutes again (as per my recovery plan) – this time at the local track, but my gosh was it good.

Great to see so many people out there enjoying the early hints of summer and great to even see some pregnant ladies out enjoying a walk/run. Good to see them telling a busybody to mind his own business when he told them off for running while pregnant.

Mum played competitive tennis when she was preggers with me and frankly I can’t thank her enough.

I have seen both of these ladies out running while pregnant with earlier children and think that it is a big credit to them. They are doing something they love and at the same time providing great amounts of healthy, oxygenated blood to the young life growing inside of them.

Spring is a time of new life and new growth and new living. May this spring put a spring in your step and may you indulge in man’s greatest freedom on a regular basis. – Sean Muller

Wednesday, September 22, 2010

It's okay to falter when we come back stronger

Because sometimes its okay to have a bad day. We get it out of our system and know that we will be much stronger when we bounce back the next time.

Great athlete and I love the soundtrack. -- Sean Muller

Tuesday, September 21, 2010

An old friend

The first run back this morning was only a very short 30 minutes on the treadmill only at about 5.40 km, but still I enjoyed it and am so grateful to the doctor who treated me as well as to everyone from AIS, my higher power and all the people who have emailed in their support. The power of the human spirit and the kindness out there in the world has just really touched me.

I am feeling very positive about the future. Everything for a reason and I now know that the body was telling me that it needed rest, but my greed got the better of me and I ran regardless. Never ceases to amaze me how running has the power to teach me so much that can apply to the rest of my life as well.

Man’s greatest freedom, man’s greatest liberator – I greet you once again like an old friend as I move forward. You see friends running is never just the act of putting one foot in front of the other, it is the moving towards and the choosing of a better life.

May your run greet you tomorrow as mine did to me this morning. – Sean Muller

Saturday, September 18, 2010

Spotting another runner

Marathon runners just know one another it would seem.

The reasons why I say this is that I have been stopped in the road by numerous people today asking about the Sydney Marathon. They just know instinctively that I am a kindred of theirs and able to share in their excitement and enthusiasm for man’s greatest freedom.

Now don’t get me wrong I am more than happy to help them any way that I can and also provide ideas, drink coffees etc etc etc. It just amazes me how we are able to spot each other.

The weather today is amazing and clear skies with a high of 21c. Tomorrow for the Sydney marathon we are due to have cloudy skies and high of 19c. As anyone who knows anything about the science of running, those temps are ideal for producing really good times and I am looking forward to loads of personal records and also friends smashing their times tomorrow.

A sneaky part of me still wants to get out of bed tomorrow and run the course with the other marathoners (last night I ran it in my head over and over and I know the course like the back of my hand), but I know that the best place for me is at the finish line feeding positive energy to those that cross the line.

For those readers outside of Australia, I encourage you to visit in September to run the Sydney Marathon. Granted there are flatter courses on the planet, but there is no better way to see this beautiful city than to run across the Harbour Bridge and finish at the Opera House.

I don’t know what has come over me as I feel more excitement now than when I have run the race the past 4 years. To be working at the finish line and have this great opportunity to give back to a sport that has given me so much is something that I think I will cherish as much as running itself.

Quite frankly I can’t wait – I can’t wait! I’m so glad to be alive!! – Sean Muller

Thursday, September 16, 2010


I was passing through the city today at lunch time and decided to venture into Rebel Sport. I don’t quite know why I went in, but I got chatting to some folks who were buying compression wear to wear during Sunday’s Sydney marathon – yes you guessed it they were first timers. I tried to impress on them that it was not a great decision to be buying new stuff without having worn it in training first, but they were intent.

It was great to see their enthusiasm and excitement and I could almost feel myself feeding off their energy. If that gentleman who said he was running 4 hours in the marathon is reading – mate I hope you smash it. I am sure with the nice flat course you will exceed what you thought.

May you be swift of foot and pure and heart. – Sean Muller

Wednesday, September 15, 2010


I watched a recent documentary on lifestyles around the world and was astounded to hear that in Sweden and Denmark, families lived a really minimalistic lifestyle. They had ample food and lived well, but had comparatively little in terms of material possessions - not because they were poor, but because they did not feel like they needed them. They cited the reason why they felt Americans and others needed big houses was partly to measure up with the neighbours and partly to store all the stuff that they went about collecting and then threw out later on in life as they again downsized.

This got me thinking about my own life and the amount of stuff that I own which I either never use, or rarely use. Going through my wardrobe this evening, I came across some pieces that I seem to have had for ages. I have a pair of running shorts that are probably about 10 years old but yet they still look brand new – why throw them out I am thinking? I recently threw out a pair of jeans that were also about 7 years old, but that is because I could not wear them any more due to losing so much weight around my middle. They were a 32 and I am now a 28.

I have managed to discard a fair few running items that have just been accumulating and have also resolved not to buy any further exercise/running gear for the foreseeable future as I just have way too much of the stuff and really don’t need any more.

This weekend I will go through other things that I want to target for disposal. Minimalist is coming back into fashion and that suits me just fine – less to worry about. Save the money and spend it on experiences for yourself – better yet donate it to charity. – Sean Muller

Tuesday, September 14, 2010

Injury update

Went to doctor guru man today and he has told me that I can once again start to do light runs at the end of this week. I was thinking it ironic that this will coincide with the marathon and me being down at the finish volunteering. How can I be bitter though when I have so much and am blessed with so many people who have been so helpful towards me?

The doc also worked up a program for me, which was very good of him and pronounced that there is no reason that by the middle of November I will be back to some decent running.

It was interesting that he highlighted the classic Zatpotek syndrome and numerous other examples of when forced rest has been good for athletes. Those having benefited from this have been Zatpotek himself, Salazar, Paula Radcliffe and even Noakes, who cites that he ran his best Two Oceans after having an operation and being forced to rest and do no running for 4 weeks.

The body is indeed an interesting and bewildering gift. I know that I have reacted pretty well to the rest. The itch to run is coming back – the twitch is felt occasionally in the legs again and I have been concentrating on getting my diet in the best order that it has ever been.

Whilst I can’t wait to run again, I am being cautious and heeding the advice as well as remembering all that I have read and been taught by more experienced and older runners over the past few weeks. – Sean Muller

Monday, September 13, 2010

The most unlikely of runners

I learned today that one of the people that I have dealings with is also a runner- nothing unusual you may say to that. You are quite correct in your observations, however you may change your tack when you learn that she smokes about 12 cigarettes a day.

Now I am not advocating smoking at all and know that I can’t smoke and play sport, it is interesting nonetheless that she is able to get away with this sort of behaviour. In fact she lights up following a 10km run and happily puffs away while swigging her Powerade.

I suppose we could equate her to a modern day Arthur Newton, who was said to have indulged in smoke at half way during Comrades in the 1920s.

The Turahumara are also said to be fond of smoking prior to a 100 mile or longer run and we all know what they can do.

Who knows if her smoking will in the end catchup with her or if she will be one of those weird exceptions that are able to carry on?

We do find runners who indulge in the strangest of things.

Stride for stride on a smoke free life changing ride. – Sean Muller

Sunday, September 12, 2010


Further readings this week have taken me to the concept of hope and what it does for mankind, but also for sportspeople in general.

A very interesting quote that I read was that if you provide people with hope then they are prepared to fight. It struck me that this is what we are trying to do through this forum. We are cutting through all the BS about exercise and running and showing that there is indeed another way of living that does revolve around being lazy and unhealthy.

Anyone having read ‘Born to Run’ and other publications will know that we as humans are only one of three animals that have the genetic makeup for long distance running – the others being horses and dogs. How much more proof does one need that we were put on this earth to run and not to sit on our bums watching television.

If you are like I was several years ago, unhealthy, overweight and unhappy, there does exist hope that you can turn your life around. There are countless running groups out there throughout the globe and they cater for all levels of fitness and ability.

I guarantee you will be made to feel welcome and that once you get fitter and fitter, things will become easier, your attitude will change and you won’t want to go back to the life that you had before.

Step up off that couch and out the door right now – Stride for stride on a life changing ride. – Sean Muller

Saturday, September 11, 2010

Time to train

I was involved in a motivation workshop yesterday at my new role and I partly put my name down due to the free lunch and partly to learn if there was some other way that I could become motivated that I did not already know about.

The lady presenting the workshop covered all of the standard things that one would expect – rewarding yourself after you complete a task or after a big race (this could involve buying yourself a watch that you wanted or pair of sunnies or simply a new pair of jeans that would not have fit you prior to you starting to train). The area that I did find was lacking though was that of creating time to exercise or run.

Many people in the workshop (and in life) bemoan the fact that they just don’t have the time to run or exercise. My answer to this is that it is very easy to create time IF YOU REALLY WANT TO.

Simple ways that we can do this include to work effectively and to make use of the lunch break to exercise instead of sitting at our desks and eating like a lot of us tend to do. This is easier said than done, but in my experience, if one member of the team heads out for an hour of exercise it is likely to motivate the rest of the team to do similar at some stage. Similarly if people are staying behind during lunch, then more often than not others will also stay inside.

Getting out of bed 30 minutes earlier in the morning can also create just enough time to sneak in a quick run before showering and heading to work. This is a wonderful way to start the day – chance to see the beauty of the sunrise each and every day and to truly wakeup with the birds each morning.

Perhaps the single biggest way of creating time though is that of simply turning the television off and only watching essential programs like the news. An average person in the west watches about 4 hours of television a day – majority of this time merely for the sake of there being something to do. Anyone fence sitting, try turning off the TV for a couple of days solid and wean yourself off this habit. You may find that you will not miss those shows on the box, but your life will also become clearer and you will have so much time on your hands to do all the things that you wanted to do in the past.

Start your regime today – YOU have the power right now to get off that sofa and get out the door and in so doing change your life FOREVER.

Drag the dog, husband, wife, children, partner or hell even the goldfish out the door with you and let’s change the perception of not having time for it! – Sean Muller

Thursday, September 9, 2010

Running with wolves

My recent readings have taken me to an amazing book entitled ‘Neither wolf nor dog’ by Kent Nerburn. It is the story of a native person of the land now known as America. Riveting can’t describe it and I strongly suggest you get hold of it as it is one of those life changing stories.

This led me to thinking and reading further about the long distance running prowess of these people. The one notable example is that of Deerfoot (who is also highlighted in Lore of Running). This man was brought from the US to the UK to run against the best that England had to offer in 1861 and remained in the UK till 1863. During this time he ran numerous races and never lost bar for two occasions when he had become a little too fond of the soft English way of life.

He ran in moccasins or barefoot in conditions he was unfamiliar with and yet he still managed to whip all the best that the west had to offer.

Like the Turahumara he never trained or used any of the fancy techniques that the western athletes were experimenting with. He just ran and attained phenomenal results. Proof that yet again the so-called ancient world can teach us in our modern lives a thing or two about how to do things.

Read the book – although not about running there are many lessons we can carry through to our running and our lives. – Sean Muller

Tuesday, September 7, 2010

The second Sydney running boom

So good to see that we still have a fair amount of folks out on the trails and streets around Sydney. Usually there seems to be a lull for the 8 months leading up to City to Surf and then once that event is done people tend to go back into hiding.

This year it seems slightly different though and pleasingly people are still out there training for the Blackmores Sydney running festival so good to see and in a way I am saddened not to be part of running the race as I have been in previous years, this year instead I will be cheering everyone on to a fast flat finish down at the Opera House.

May your last two weeks of training reawaken the twitch and may you fly over the course on the day. – Sean Muller

Sunday, September 5, 2010

Running and accumulation

Running is largely a fairly simple sport that involves not much equipment at all and which quite frankly anyone of us can do since the day we are born.

At least this is what most running books tell us. This is of course quite true and we are literally born to run.

Why is it then that this fairly simple sport has become a marketers dream with the amount of shoes and different styles ever changing and evolving? Initially we were told it was bad for us to run barefoot – then we were told it was bad to run with shoes. Talk about confusion.

Initially shorts and a t-shirt was adequate, whereas now we seek out the latest and greatest tech apparel, compression gear, socks etc. None of this stuff is cheap and yes I have been sucked into buying things in the past that perhaps I did not really need.

Between the freebies that one receives at races and through corporates, the need to buy clothing is almost redundant for most of us.

Try a little experiment next time you want to buy a new gadget or piece of apparel. Ask yourself if you will be able to wear it enough to get it down to $1 a wear to make it truly worthwhile. In most instances you probably find that you don’t need it and it may sit in your closet like many other pieces gathering dust till you end up clearing it out in a year or so. – Sean Muller

Saturday, September 4, 2010

Unexpected human kindness and running

A short one for the day, but have had a bit on the go and devoting more time to the book and aiming to get that one finished and try and sort a publisher in the next few months - may as well get as much done while I am not running.
In a supreme example of korima and the human spirit, someone who I have always had deep respect for and admired for their achievements has agreed to help me out with something that practically noone else could. I am still taken aback by the gesture and stunned by the consistent good that exists out there amongst the global running community.

Go ahead and help another person today and in doing so help yourself. -- Sean Muller

Friday, September 3, 2010

Weight stabilisation

Paleo eating is going well. Heaps of energy and no flagging through the day.

As I mentioned previously I have been cheating a little bit by drinking organic milk and taking the Sustagen sports mix. I have also been eating oats, which I am sure were not around during caveman days.

Water, green tea and isikiate have completely replaced any soft drinks or juices that may have been lingering around in the background, again with no ill effects. Alcohol is long gone.

Thinking is clearer, sleep much deeper and general well-being improved. Resting pulse has climbed abit from 36 to now 39. Not that I am worried as going back to work and not doing as much running will ensure it naturally comes off a bit.

This morning I weighed in at 66kgs and although this is the lightest that I have been since I can remember, the strength has not suffered.

I believe the weight loss to be attributed to the thrice weekly saunas that I am having, as well as the shift in traditional eating protocols and rather eating salads for breakfast and oats for dinner.

I never thought that I would have the discipline to remain as committed to this, but it has stuck and I fully intend to continue. The way I see this the more of us eating Paleo, the lower the cost of chia and other seeds and the better the well being of the world.

Try Paleo for two weeks – the body will thank you, the mind will thank you and the soul will reward you. Hell you may never go back – Sean Muller

Thursday, September 2, 2010

Running and the workplace

I used to regularly make time to run or do some form of boot camp or another during my lunch time. I say used to as as I have not been running that much over the past weeks and am restricting my activities to the gym and pool.

Personal point of view is that training together as a group on a regular basis is a far more healthy way of work colleagues to bond than for them to be heading to the pub each lunchtime. Productivity definitely does increase in the afternoon following a session of exercise and people are more inclined to put in the amount of effort required to push through to a later finish in the evening without any grumbling.

Once worked with a senior stakeholder who actively encouraged us to go out for a run as a team and conduct a meeting/catchup on the run. This definitely had the desired effect of bringing new respect for the manager and a greater cohesion in the team.

Everyone should have one of these catchups every week. Running together, stride for stride on a life changing ride.– Sean Muller

Wednesday, September 1, 2010

VO2 - Just do it!

Since I have not been able to run for the past couple of weeks, I have been looking at innovative ways of keeping the VO2 max up.

The most logical way has been through doing spin intervals on the bike, but I have also been finding some good maintenance through swimming fast laps in the pool and by employing different breathing techniques.

Luckily I had a swim coach in the past who believed in making us do these power drills to improve lung power and stamina. He used to make us swim 25m lengths of the pool under water with only a short break in between. A few graduated onto the 50m pool to.

The key to underwater swimming lies in being able to slow the heart rate and use as little energy and effort as you can. This will enable the body to move through the water more easily than those who try and go too quickly and expend all their energy in one go.

Another sure fire way to improve your lung power in general is to swim a length of freestyle really quickly but instead of breathing every second stroke, try and only breathe every 5-6 strokes and then work it up to 8 or nine strokes.

Varying these techniques and using the bike intervals will give you great results.

Remember that we all only have a finite amount of muscle repairs and hence the importance of rest to rebuild the body. I am only finding this out more and more now.

For those with a little extra money, I would suggest that you also buy yourself a PowerBreathe device. I have used mine for the past 18 months and seen dramatic improvements. The device has its detractors, but it has worked for me and several friends, including one who had suffered from asthma. Since using the PowerBreathe for the past 3 months, he has not needed his puffer and can now take part in sport safe in the knowledge that he won’t suffer an attack.

Breathing is part of life. Make every breath count! – Sean Muller