Group speed

It is amazing how the group mentality manages to reinvigorate any flagging that one may have with regards to running and exercise.

Yesterday I dragged my (still relatively unfit) body off to train with the Warrior crew here in Sydney at lunchtime. I had forgotten how much these group training sessions gee one up and get you running at your best.

One only needs to look at the Kenyan training camps to know that having a group and a rabbit to chase after during the session is something that will improve your running. Sadly the club scene is not as strong in Australia as in other parts of the world, so we have make do to improve.

Another friend of mine who is a really good runner makes sure that once a week he heads out with some mates for a hard group fartlek session with each one of them taking turns to be the ‘leader’. This method works really well as you are not continually pushing it yourself.

If alone, I have found that the greatest progress can be made using an 8-10km where midway through you complete 5-7 sets of 1 minute on and 3 minutes off. This does help to build the pure speed and keeps life interesting for those of us who run alone for whatever reason.

I wish you swift and stress free running.

Running together (as a group) – Stride for stride on a life changing ride! – Sean Muller

A good run = a good life

A life spent running is quite simply a good life for me. It is amazing how much at peace I feel after my morning run. It seems as if the world just all seems good once this is done. It sets the day up nicely and I know that regardless of what else may follow, I have had a positive start to the day.

This is how I felt when I woke up this morning and as I thought, things have gone well since the conclusion of the run. For me it is so much more than mere fitness, it is just part and parcel of life. As Amby Burfoot says in the Runners Guide to the meaning of life, he still follows the principles set down by one of his early coaches in that he eats organic, runs and gives back and this sums it up nicely as to how I feel about my running.

Keep running together- stride for stride on a life changing ride! – Sean Muller

Must haves

A great start to the morning today – a gentle 7km warmup and then some run throughs and hills to finish the session. No better way in my mind to develop overall running strength than to do sets of hills every couple of weeks in your program. 5-7 x 200m at 5km pace is what does it for me to pump things up a notch.


Would be interested to hear of any of your own must have sessions in your own training.

Running together – stride for stride on a life changing ride. – Sean Muller

Shoes for planet earth

In another feel good story for a Friday, I feel compelled to publicise the great work being done by my friend and fellow ultra runner Viv Kartsounis and her man Nick Drayton.

Viv is not only a great human being, but also a passionate ultra runner who has represented Australia 3 times at the 100km World Cup and also came past me in the last 8km of the 2009 Comrades to finish ahead of me. In short she is a tough runner, but also highly inspirational with loads of energy.

Like myself, Viv is passionate about improving the lives of others and whereas on here I am focusing on diet , exercise and mental tips, Viv has started up her own organisation ‘Shoes for Planet Earth’, whereby she and her team collect old running shoes to distribute to needy individuals around the world.

For many people our old runners will be the only shoes that they will ever have. Much of the work that Viv and her team do is self funded through their own money or any donations they may receive.

Please take a look at her website for more information on how you can partner up and help to improve the lives of those much less fortunate than yourself.
Keep believing – keep achieving!

Running together (while improving the lives of others) – Stride for stride on a life changing ride! – Sean Muller