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!



Sunday, November 17, 2013

Stepping out of the comfort zone

This morning instead of my normal Sunday long run I decided to opt for a shorter run with a gym session thrown in. With many of my mates getting injured of late when coming back too soon after a marathon or similar event, I was reminded yet again of the importance of taking a step back and resting more for at least a few weeks (if not 3). 


Having set PBs in both the marathon and then the 5k within 9 days of each other I knew this to be a wise choice. Little did I know what awaited me at the gym however. 

My buddy is a personal trainer and also trains to participate in body sculpting contests. She has been nagging me to follow her routine at least once for ages now and it seemed as if today was the day. What followed as an intensive 40 mins of box jumps, burpies, squats and sit-ups. 

I thought I was fit and I stood up to it okay, but by the end I was slightly wrecked. Aside from the different training muscles, it was great to be able to get the mind to do different things to.  I'm a bit tender, but always good to push oneself out the comfort zone and try something else. 

Running together (while trying different styles of training), stride for stride on a life changing ride! - Sean Muller

Stepping out of the comfort zone

This morning instead of my normal Sunday long run I decided to opt for a shorter run with a gym session thrown in. With many of my mates getting injured of late when coming back too soon after a marathon or similar event, I was reminded yet again of the importance of taking a step back and resting more for at least a few weeks (if not 3). 


Having set PBs in both the marathon and then the 5k within 9 days of each other I knew this to be a wise choice. Little did I know what awaited me at the gym however. 

My buddy is a personal trainer and also trains to participate in body sculpting contests. She has been nagging me to follow her routine at least once for ages now and it seemed as if today was the day. What followed as an intensive 40 mins of box jumps, burpies, squats and sit-ups. 

I thought I was fit and I stood up to it okay, but by the end I was slightly wrecked. Aside from the different training muscles, it was great to be able to get the mind to do different things to.  I'm a bit tender, but always good to push oneself out the comfort zone and try something else. 

Running together (while trying different styles of training), stride for stride on a life changing ride! - Sean Muller

Sunday, November 10, 2013

Favourite poems


Just thought to share one of my favourite poems that is universally used by many runners and sportsmen alike. May you find as much joy in it as I do.

If

If you can keep your head when all about you
Are losing theirs and blaming it on you;
If you can trust yourself when all men doubt you,
But make allowance for their doubting too:
If you can wait and not be tired by waiting,
Or, being lied about, don't deal in lies,
Or being hated don't give way to hating,
And yet don't look too good, nor talk too wise;

If you can dream---and not make dreams your master;
If you can think---and not make thoughts your aim,
If you can meet with Triumph and Disaster
And treat those two impostors just the same:.
If you can bear to hear the truth you've spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build'em up with worn-out tools;

If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings,
And never breathe a word about your loss:
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: "Hold on!"

If you can talk with crowds and keep your virtue,
Or walk with Kings---nor lose the common touch,
If neither foes nor loving friends can hurt you,
If all men count with you, but none too much:
If you can fill the unforgiving minute
With sixty seconds' worth of distance run,
Yours is the Earth and everything that's in it,
And---which is more---you'll be a Man, my son! 

Rudyard Kipling

Sunday, October 20, 2013

Chilling out and attaining results

This weekend a good friend asked me why I haven't been blogging in so long. To be honest I hadn't thought that anyone was reading what I was writing, but I also put down my blog after returning from Europe in May. Well it seems I was wrong and that people are actually reading this. 

As part of my comeback blog I want to focus on attaining success through not taking things so seriously in running. 

All to often we hear about focus and athletes having to 'get into the zone' . But what if success can be attained through not taking things seriously at all? My experience having returned from Europe was to really just relax when participating and not actually pay much heed to things in events that followed. 

This tactic which some may find as unconventional has resulted in me attaining PBs in all 5,8,10k and half marathon this year all coming while winding back training and taking things easier. This approach may not work for all but I'm sure it's what is assisting me at present.

Running together (while taking things nice and easy). Stride for stride on a life changing ride! - Sean Muller

Sunday, April 7, 2013

Easy tips for taper time


In keeping with calls from folks for taper tips going into the marathon, I include the following:

Taper is a time to cut back and rest more and train less. Training during this period should be at a lesser rate of exertion and any intervals or depictions should have more rest between them. 

The marathon will take a lot out of you both physically and mentally. During the final two weeks spend as much time as you can in solitude and self reflection as this will help in the final 10km. Imagine yourself running the race and see the time on the clock as you cross the finish line. If you can see it and believe it then you can and will achieve it. 

Ideally a 5k time trial two weeks out is a good idea even if not run flat out to give extra confidence in your end goal time that you will have determined based on your previous training. 

Two weeks out I also do a 400m session (with longer rest periods between). 6 or 8 400m reps just to get the legs turning over. 

In the last week my belief that has been formulated through reading and followings the plans of many experts is to rest the last three days prior to the marathon with only two runs on the Tuesday and Wednesday of that week. All these runs should be easy with a few strides 

Follow all your normal stretching and nutrition plans. Don't change anything that you haven't tried before in training. No new foods, no new techniques. Just follow what you have trained with.

Running together (while tapering to a strong marathon), stride for stride on a life changing ride! -- Sean Muller

Monday, April 1, 2013

Go get it checked!


This week I went to visit my local GP to receive the flu shot and had them check my blood pressure as part of the visit. I was shocked to be told that my blood pressure was on the high side.

I have never had any problems and at the moment am running around 100k a week with a pulse of 38 and slightly under 5% body fat. The diagnosis just didn't add up in my mind. I am fitter than I've ever been, don’t smoke or drink and yet there I was being read the riot act by the doctor about my blood pressure.

Naturally these results were of concern to me and I am going to undergo all the relevant tests, but it did wake me up to the fact that sometimes as endurance athletes, we take our fitness for granted and the fact that we have low fat levels and low pulse levels and believe that merely following a good nutrition program means that we won’t need any extra help.

I’m not concerned until I get more information, but urge all of you to go and undertake a physical even if you are extremely fit or young and believe that you are 10 foot tall and bullet proof. Life’s too short and it’s just not worth going through it not knowing answers about your health.

Running together (while getting our health regularly checked), stride for stride on a life changing ride! – Sean Muller

Monday, March 25, 2013

The final weeks before a big event


I have a friend who I have been helping with his prep for the upcoming Canberra Marathon in 3 weeks’ time.
It has been extremely difficult trying to offer him advice as I find he is in the same mould as I was a few years ago in that he just wants to run and run some more. He is doing massive weeks of 140KM and continual runs of 40KM plus on Sunday’s. This really is counterproductive for anyone wanting a good marathon time and he would be better off just by following his plan of long runs up to 35KM and then backing off again.

Each week he has been ignoring my advice of doing 2 speed sessions on the Tuesday and Thursday, a medium long run on the Wednesday and the long run on the Sunday and instead just makes his own plan up as he goes. This is continually frustrating as I am not the kind of person who just wants to take his money without him seeing great results.

Finally I have got him to calm down for the last three weeks leading into the race and he looks on track for his goal time, but this is just a massive lesson about recognising the effects of overtraining and correcting them early on. Indeed one can’t make improvements in the last few weeks, but there is a very high probability of messing things up in that time.

Running together (while curbing overtraining), stride for stride on a life changing ride. – Sean Muller

Tuesday, March 19, 2013

Running on different surfaces


Having experienced a slight niggle over the past few weeks, I have truly embraced and learned the value of training on all different surfaces.

By staying on grass and trails you are able to take the pressure off your joints and injured areas and help to manage and train through the injury while on target for a goal event.

Ordinarily total rest is the best option for any injured area, but when you are targeting an event and if things are manageable then it can be an option to rather run on surfaces that don’t irritate the injury too much.

Adopting this sort of behaviour can help to prolong your training plan and also ensure that you don’t suffer from the runner’s depression that can come on for those that love to run who are faced with suddenly not being able to do that any longer.

Running together (while helping to beat runner’s depression), stride for stride on a life changing ride! – Sean Muller

Wednesday, March 13, 2013

Train safe - train at the correct intensities


Ever received a training program, but not sure how to maximise it by performing your workouts at the correct intensity for your current fitness level.

Most beginners (and veterans for that matter) train at the wrong intensities and hence don’t attain the results that they long for. Overtraining is merely a waste of time.

Veteran coach Jack Daniels produced a formula over 40 years of coaching that holds fast for those wanting to improve their running. His calculator has been reconstructed in this handy web friendly format.

A word of caution though – make sure you only train at the paces based on a current race time. Training at higher intensity will only result in injury and overtraining as your body and VO2 won’t be strong enough to sustain things.

Safe training is good training.

Running together (while training only at recommended paces), stride for stride on a life changing ride! – Sean Muller

Monday, March 11, 2013

Trail adventures


Being someone who always enjoys running on the road, I haven't been keen on venturing out on to the trails mainly because one generally has to go slightly slower and because I prefer flatter ground than the undulations that come as part and parcel of things when you go off road.

This weekend I was happy to witness some legend friends complete the Six Foot Track 45km race in the Blue Mountains west of Sydney. Although a very difficult track, it is very achievable for runners looking for a great challenge in an extremely scenic environment. 

Trail races tend to also have generous cutoff times due to not having problems with traffic road closures and the like, hence many beginners use them as an introduction to running. 

Off road running also helps with injury prevention in terms of preventing the pounding associated with those that run primarily on the road. 

Trail running - running together while exploring the great outdoors. Stride for stride on a life changing ride! -- Sean Muller

Sunday, March 3, 2013

The power of electric soda


I am loathe to give product endorsements here unlike other sites who endorse everything under the sun.

There is however a cheap and easy method of relieving pain and inflammation that I have been using for some years and that which helped me out yet again today after having some pain in me knee from a run. 

Lectric soda crystals (for all intents and purposes washing soda) tipped into a hot bath helps to take inflammation and swelling out of joints and muscles. This method was recommended to me by a physio to take down some swelling a few years back and I have found it to be an effective low cost alternative to other methods of relieving pain. 

With a kilo bag of crystals only costing $4 there really is no reason not to try it. Available at any chemist and most supermarkets.

Running together (while relieving pain with electric crystals), stride for stride on a life changing ride! -- Sean Muller

Monday, February 25, 2013

Never judge a book by its cover


This is the saying that is universally recognised. But this morning I found that it also had a lot of relevance for runners to. 

A friend and I were out in the park doing our normal 14k Monday run when we spotted a rather portly chap with an awkward looking running style.  Following a quick chat between us, we had universally agreed that his style had to be some sort of hindrance to his running. 

Nevertheless we could not have been more wrong as he closed in on us from behind and was then gone like a rocket. Sure we weren't going particularly quickly, but it did shock me to hear afterwards that that bloke regularly broke 3 hours with that stance and just proved to me again the old adage that if something is working for you and you are not getting injured frequently (which this stride was for him) then there is no reason to change it.

Sure perhaps some style correction may have helped a little, but in many cases it is probably not warranted. 

Running together (while not judging on appearance) , stride for stride on a life changing ride! -- Sean Muller

Monday, February 18, 2013

The universal language of runners


A friend was sharing her recent overseas marathoning experiences with me and it was amazing to hear how she described the feeling that was present in the pack while running.

Very few of the other runners spoke any English at all and she was among one of only a small handful of westerners in the field. This mattered not as the primitive bond of running and the runner brought them together as a group.  While spoken language prohibited the normal banter that one might in these sorts of races, there was still plenty of positive body language, help and sharing that you would expect.

The main thing she said was that she just felt instantly welcome in amongst all these other runners. Truly a sport that transcends race, gender and language barriers.

Step out the door and experience it for yourself.

Running together (while breaking down barriers), stride for stride on a life changing ride!—Sean Muller

Wednesday, February 13, 2013

Heart health and running

Tomorrow is Valentines day and many around the world will spend this Hallmark day by sending chocolates, teddy bears, cards, roses and other overpriced junk to those that they love or those whose affections they wish to earn.

I did hear about a novel gift that couples were giving each other this Valentines Day - a visit to the doctor for a heart checkup. Granted it is not as romantic as a traditional Valentines Day gifts and gestures, but it is far more important in the greater scheme of things in life.

When last did you get your heart health checked? Sure you might think that as a runner you are fit enough not to worry about this, but over the past year I have had several close friends and training buddies all confide that they suffered some heart scares. This caused me to go out and get myself checked last year. 

Now I received he all clear even though the doctor was shocked that my resting pulse was only 38. I had thought this was normal if one is training, but apparently the medical profession still classes it as being on the low side.

Go out and get yourself checked folks. It isn't just old overweight people who smoke who have to worry. It's painless and I'd rather know than not know as with any other ailment, if caught early loads of things can be done.

Running together (while checking your heart health), stride for stride on a life changing ride. -- Sean Muller

Monday, February 11, 2013

Visualisation vs obsession

I'm 30k into the middle of a 35k training run yesterday when I start thinking  about the event that I am putting all this effort into completing (the Virgin London Marathon). It is not unusual for me to spend some time each day thinking about an upcoming event, but this one seems to have so much significance behind it for me. 

Firstly I will be catching up with all my family and friends which will be great, but also because I have put so much effort into the training. I was commenting to a friend at the gym this morning that this is the hardest that I have been training for any event including the Comrades Marathon which is over twice the distance and has much harder hills in it to boot. 

I followed the exact advice that I have given to anyone that I have assisted in that it is important to think about the event, but also to focus on some things outside of this to enable you to achieve balance. 

Sometimes this is very hard as you walk that fine line between continuing to visualise a great race, which is proven to be good for competing in the event and aiding a good result and obsession.

The great Cathy Freeman said that effective visualisation and seeing things in her mind was helped her to Olympic success. In fact she used to leave visual aides all over the house to help remind her of what she wanted to achieve. 

What are your thoughts on visualisation and harnessing it?

Running together (while utilising visualisation), stride for stride on a life changing ride! -- Sean Muller

Friday, February 8, 2013

Training not straining


This week I was reminded of the importance of using training for precisely that – training and not racing or straining.

Many times when we as humans find ourselves in a large group then the tendency is for us to get competitive and a training run of a certain pace turns into a race to see who can make it home the quickest. This is by far not the way we should be using our training sessions.

Training should be comfortably hard but not leaving everything lying on the track so that we are suitably wiped out for the next session. You want to be able to get out of bed and run a good session the next day to.

There are no medals, ribbons, trophies or prize money for the hardest trainers in the group.

In short – save your best efforts for the race day. They will be suitably rewarded then.

Running together (while not straining in training), stride for stride on a life changing ride! – Sean Muller. 

Tuesday, February 5, 2013

Importance of eating before the long run


This past weekend I attended a unique running camp that my coach holds every so often. The camps are designed to bring people together and training in different sessions to help to improve their running and also to allow people the chance to meet new training buddies and friends.

Given that all the runs were over trails or on the beach, things were pretty hard going and forced one to work pretty hard.

The Sunday morning session was as usual where people headed off in different distances and at different paces. Running 32K over the trails on the morning I made the extreme rookie error of not eating anything prior and also of leaving my water bottle back at the camp.

I was pretty much good to go until around the 28K mark where I started to pay the price with the head going a little fuzzy and having trouble doing maths of where the next KM marking would be. As soon as this feeling of bonking came on I knew I was in trouble and it was for lack of pre fuelling.

I should have known better, but it goes to show that the old adage of doing better when you eat before a long run is so true.

Running together (while managing at least a banana beforehand), stride for stride on a life changing ride! – Sean Muller

Friday, February 1, 2013

Using running to get through tough times


Sometimes as simple as it sounds, all I need is a nice run to make everything seem normal once again. 

I was taken into confidence by a friend the other day who had said she was feeling very depressed and close to ending it all. This was quite an eye opener for me and luckily I was able to sit down with her and chat to her about the importance of getting some help and talking to a professional. 

We all have our days where we have some things go not the way that we wanted them to or the way that we envisaged. Something feels just right or we feel very trapped and without options to get out of things. As much as we look at the situation, we can't see a way clear. 

I had a bit of a downer myself yesterday when a situation didn't go according to  how I had hoped. That said I managed to get back up this morning and progress again.

It helps then to have something like running where we are able to turn to something constructive and positive that requires minimal energy and something that makes us feel normal again. 

There is always always a way folks even if it looks bleak and as though there is no way through there is always a way. Having exercise helps us as we are then able to just focus on plodding forward and making some kind of headway. 

Take care of your mates!

Running together (while caring for our friends), stride for stride on a life changing ride! -- Sean Muller

Tuesday, January 29, 2013

Keeping it interesting


This morning it was again tipping it down with rain and not feeling the best, I ventured to the dry of the gym to get my workout in. I felt very much a fraud and a cop out for not going out in the deluge but I am running out of dry pairs of shoes and gear since this wet weather hit us. 

Climbing on the treadmill for the first time in about six months I felt very uncomfortable and although I mix my running up outside (track, park, trail, road and so on), I don't do much indoor running on the mouse wheel and it showed this morning. Normally I am happy as a lark and smiling even if things are tough when outside (as it was on Sunday when it felt like I was running through a lake), but today was different and I couldn't quite figure out how to recreate the feeling indoors. 

I got through the session fine, but it reminded me of he importance of mixing up the running surfaces so that we maintain our interest and that we are not phased when it comes to circumstance like this morning when we are forced indoors. 

What surface do you like to run on?

Running together (stride for stride on a life changing ride). - Sean Muller

Thursday, January 24, 2013

Morning and afternoon tea


In days gone by (and still in some industries) there was a morning and afternoon tea break scheduled to go with the lunchtime break. It was common to drink tea and eat a biscuit or two on these breaks.

Nowadays in our extreme work hard era we not only work through our breaks, but we also don't tend to get enough to eat. If you are training then these tea breaks are very important and a chance to refuel with some good wholesome food and snacks instead of reaching for the cookie jar or vending machine.

A bit of fruit, some yogurt and green tea will go down a great and help you to survive through the day without flagging.

Running together (while consuming enough food), stride for stride on a life changing ride! -- Sean Muller

Wednesday, January 23, 2013

The importance of training buddies


Training buddies are something that are invaluable in motivating one to get out there and run or complete your exercise for the day. I've not had problems with motivation in the past, but do find that my training is more substantial when I have someone to train with. 

The other person or people with you are there to share your good and bad times and happy and sad times of your exercise. You are also far more likely to actually get out of bed and fulfil your exercise commitment for the day if you know that someone else is relying on you. 

It's amazing with facts like these around how many people still believe that the way forward for them is to exercise on their own. Try building some community and know that you are helping someone out by training with them.

How is your group exercise taken?

Running together (while e excising as a group), stride for stride on a life changing ride.-- Sean Muller

Tuesday, January 22, 2013

The importance of routine in exercise


A habit is formed by doing something for 2 weeks at a time. This is what science tells us. We repeat a pattern of things for the two weeks and it becomes a habit. It is quite frightening to think that this is all that it takes for us for example to become hooked on nicotine or junk food.

But there are healthy habits such as getting up and going for some daily exercise. I have always found that this is far preferable before work and best done by getting up that little bit earlier. It doesn't really matter if it’s a walk, run, bike ride, gym session or aerobics class that you choose to do, repeating this pattern for the period of 14 days will result in it becoming as natural to you as brushing your teeth.

Surely even the biggest haters of exercise and physical activity would have to say that in the greater scheme of things 14 days is not that much time to devote to doing things. As I have said continually here, the biggest killer for us in the west over the coming years will surely be that plain and simple fact that we are going to eat ourselves to death. Routine exercise can help combat this and offset any weight gains.

What exercise routine do you follow in the morning and how does it set you up for the day?

Together we can all beat this problem of obesity!

Running together (while generating morning exercise routines), stride for stride on a life changing ride! – Sean Muller

Monday, January 21, 2013

Exercise in good and bad times


I am always astounded to hear stories of exercise and Phys Ed classes being cut from budgets as soon as things are not as rosy as they once were in the world. Sure we all have to make some sacrifices, but it seems as though these decisions are often made without thinking of what the true value of healthy living and sport are.

Playing any sort of sport for health, fun or competitively teaches us many things. The first of these is the value and outcomes of hard work. It also teaches kids early on the value of working and cooperating with a team. This helps no end when it comes to those kids venturing out into the business world for themselves. Not to mention the fact that we all make so many great friends through playing our sports.

Very importantly in today’s business world where contacts count for more and more,  running and exercising offers one the opportunity to network and make some great contacts in the business and commercial world.

Don’t stop exercising if you lose your job in the current market – if anything redouble your efforts. Physical fitness will build social and business confidence again! Take the hit and hit back.

Would love to hear about your stories of exercise in good and bad times.

Running together (while keeping on exercising), stride for stride on a life changing ride! – Sean Muller

Sunday, January 20, 2013

The value of the long run


Everyone training for distance running knows the value of the long run in producing success.

Failure to perform this run often on the weekend is something that all runners know will not help their cause. Typically all the science that one reads through the ages is that this all important run should be performed at between 10 and 20 per cent slower than your marathon pace. This in theory is the number that allows you to get the best possible beneficial workout for your goals.

I always find it amazing how many folks seem to run the long run much faster than this and then are unable to backup their training the following week with quality sessions as they are too tired. This is not beneficial to the cause as we all require that bit of recovery time to get back to our best.

Trying out your marathon pace during portions of the long run is also advisable to learn what to expect on the day, but this is not something that one should be doing each and every long run as the principle of hard/easy is something that can benefit.

As with the pace, distance of the long run is also important as too many really long runs early on and one can get injured.

Running together (while using the long run to our best ability), stride for stride on a life changing ride. – Sean Muller

Friday, January 18, 2013

Mind power in healing the body


This morning I was speaking with and trading ideas with a personal trainer friend of mine at the gym after my run. We had struck up rapport in the past as she laughed at my exercise drills of hops and skips that I was doing and I was always commenting that at least I made her and others laugh in the morning. Nothing like beginning the day with a bit of positivity and laughter to set things up.

We got onto the topic of the power of the mind and what it can achieve to heal things and we instantly struck a common ground on this.

She shared with me her story in which she was injured and the doctors and physios recommended that she give up all exercise for life. Not one to lie down and die, she proceeded to study various papers and techniques of self-healing and with nothing to lose she set about performing these on herself to see if she was able to ensure any measure of healing. After about 2 weeks of the techniques everyday she not only felt much better but was also able to run and train once again.

This is just remarkable and something that I can relate to as I too had the same sort of experience with my ankle and the fact that 3 years ago I had lost hope with medical science and instead learned to heal myself.

There are a myriad of techniques out there that one can experiment with. The one I like in this video is the balancing the cortices.

But the keys remain that you have to first truly believe that it can and will work. Total focus and clarity is required. Don’t get distracted by naysayers and if in doubt rather keep it to yourself. If you don’t tell anyone they can’t pour scorn on to that which they don’t fully understand.

What experiences do you have with healing yourself?

Running together (while using self-healing), stride for stride on a life changing ride! – Sean Muller

Thursday, January 17, 2013

The power of the positive word


This morning while returning from my run, I encountered a older lady who was also out on her run.

We ran together for a few minutes as she proceeded to tell me that she had met me previously last year out on a run and that it was my small words to her of ‘good on ya’ that caused her to continue her running and progress to a point where she was not only running regularly but also entering short events and fun runs and thoroughly enjoying herself.

Although I did not remember our encounter this ladies kind words only served to prove to me the value of a kind or positive word to a stranger in helping to shape their life and keep them motivated. You never know what impact a few kind words may have.

Running together (while sharing positivity), stride for stride on a life changing ride! – Sean Muller

Wednesday, January 16, 2013

The marathon mid-week run


The mid-week run in any marathon training program is one that is often overlooked by those that tend to train on their own. There tends to exist a perception that there are only the 3 or sometimes 4 key sessions and that the others are either rest days or for some reason don’t count.

The keys are usually the Tuesday and Thursday speed sessions and the long run on Sunday. Saturday tempo is of course also valuable for those that can manage it.

Many however overlook the Wednesday run as one that can produce great benefits if exploited correctly. Legends Bruce Fordyce and Rob de Castella both said they felt that the mid-week run was integral to being able to succeed at the highest level in their chosen distances of the ultra marathon and marathon respectively.

How long should we be running then?

Ideally for anyone looking to take their training a bit more seriously they should probably start out at 15K and work it up gradually through the program to about 24K. Those that are doing less mileage and looking to merely complete the marathon, they could look at starting at 8KM and working it up to about 15KM at peak.

As with everything though caution is the buzz word and slowly slowly will catch that monkey. Don’t force things – just let it all unfold.

Running together (while incorporating the mid week run), stride for stride on a life changing ride! – Sean Muller

Tuesday, January 15, 2013

The 5K time trial


The time trial and in particular the 5KM time trial is something that is severely overlooked by many in their training programs as a tool to measure how they are tracking.

So many folks (myself included at the start of running) like to think that they can set a new PB each time they complete the time trial distance. The objective of these trials though are not to make them into races. They are there to help us to test pace and see how we are tracking. If they become easier to complete at the same amount of effort then we know that we are on the right track with them.

Racing each and every time will only ensure that your legs are tired and that you won’t be able to complete any more of the designated sessions that are allocated for the week. By maintaining a constant pace and pushing hard but not too hard you will get the best value from these sessions.

The time trials also act as a guidance mechanism to show us when we are ready to increase our training intensity. This is great for those that don’t get to race regularly. They are best done with company but should form an essential part of any training program as a safe way of testing oneself.

Are you doing 5K time trials and if so what is your experience?

Running together (while using 5KM time trials to test the fitness), stride for stride on a life changing ride! – Sean Muller

Monday, January 14, 2013

Are you Waterlogged?


There has been so many contentious things written about the amount of water (or lack thereof) that we consume or need to consume to survive in our daily lives. This is even more important for long distance runners and ultra athletes.

It is common knowledge that the body consists of majority water and that this is something that we need to survive, often though we follow advice blindly without first thinking it through and this is something that I certainly did when I first started running.

I recall how I was so worried about getting a drink that I used to head out for a 15K run with a 2L Camelpak and make sure I was sipping every 15 minutes as was mentioned on the Gatorade packet that I had. I’m now certain this was only a buying ploy as I now head off many times for 30K runs with no water and find that if I stop and drink to thirst then I am fine and don’t need to worry. I also find that I feel a lot lighter than I have in the past if adopting this strategy – after all extra water is just extra weight and something that we as distance runners don’t need.

Professor Tim Noakes wrote recently about the dangers of over drinking a in a race and in life in his text Waterlogged’. It really does make one think twice about drinking more.

What are your experiences with drinking our over drinking?

Running together (while watching out for overdrinking), stride for stride on a life changing ride! –Sean Muller

Tuesday, January 8, 2013

12 hour running madness


Ask anyone why they climb a mountain and they will reply ‘Because it was there’. Now ask people why they would choose to run up and down a walking track next a lake on Sydney’s Northern Beaches for 12 hours straight. Most reply – ‘Because it was there’.

This past Saturday evening and Sunday morning I spent down at Narrabeen on the Northern Beaches of Sydney helping out a friend who was organising the 12 hour running event that was taking place. Now the rules for a 12 hour event are as it says on the packet – run as much as you can in 12 hours.

Due to the event taking place at night it is important to have some crew to assist and provide anything that was not provided by the official race organisers. Think eating potato chips, bananas, jelly sweets, sandwiches and just about anything else that you can think of in between.

It really astounded me to see how quickly some people headed off from the gun, but also how they all managed to keep going through the night with their spirits so high. Possibly the hardest time was at around 1am-3am when loads of crew mates were sleeping in tents and yet things had to continue for the runners.

It was so pleasing to see that some chaps from the US Navy turned out to run our humble event and they actually ended up coming third in the pairs competition. Good on them!!

The Narrabeen 12 hour race is something that I would recommend to any ultra-runner looking for something to do while in Sydney in January. A truly unique experience and one where you really see the human spirit coming out in spades. Made me really proud to be part of this group of people based in Sydney.

Running together (while fighting sleep demons through the night), stride for stride on a life changing ride! – Sean Muller

Exercise and relationships


Have you ever stopped to think about the relationship between exercise and relationships?

This is something that I have been thinking more of over the past couple of days due to having a few friends going through some issues with their respective partners. 

Most people, regardless of their attitude to life will agree that one should look good to attract a potential partner. Crash diets, primping and preening and last minute trips to the gym all occur prior to social situations where we might meet a potential partner. What most don't realise is that no last minute exercise the day prior to a date will do any good. Exercise and nutrition must go hand in hand and be part of ones daily regime for life if one is to see sustained difference. 

Funny then that after putting in the effort to land ourself into a relationship, many decide that they have had enough of the exercise business and fall into a comfort pattern where they become extremely slovenly.

When said relationship terminates then suddenly they start to become more active again and so the cycle begins yet again. 

These observations lead me to believe that very few of us humans have that sustained discipline to maintain healthy change. It also shows that despite us supposedly being the smartest being on Planet Earth, we can't seem to learn from our mistakes.

Running together (while maintaining exercise in a relationship), stride for stride on a life changing ride! - Sean Muller

Thursday, January 3, 2013

2013 discipline


So folks unless you have been asleep for the last week, you will now know that 2013 is here and the usual New Year resolutions follow. People make all sorts of outlandish claims about weight, money and health and relationships.

While talking to some of my friends a few days ago they to had such outlandish ideas to put forward. The one main thing missing however was the small but powerful concept of DISCIPLINE. DISCIPLINE is something that is more often than not overlooked while people are attempting to make changes to their lives irrespective of time of year.

To make change, you have to be able to sustain things and this involves discipline in everything that you do.

Having adopted discipline into my life while losing weight I can confirm that for me that was the one thing that outranked anything else in my quest to lose weight and keep it off.

Easy to say – hard to maintain. How disciplined are you?

Running together (while developing and maintaining discipline) stride for stride on a life changing ride! – Sean Muller