Barb’s 2nd Place at the Arrowsmith High Country Marathon

My journey to running Arrowsmith Marathon started around four months ago after running as part of a team in the November 2017 Molesworth Relay.  I started wondering what challenge, if indeed any, I next wanted to set my sights on.  2017 was a little disappointing for me as my health did not allow me to fulfill my earlier dreams for the year. Continue reading “Barb’s 2nd Place at the Arrowsmith High Country Marathon”

Getting More Out Of Your Long Run

Fartlek Session

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have more time available. But are you sick of doing the same long boring steady run?

This workout is really great for marathon runners and long distance triathletes. Half marathon runners with performance goals will also benefit from including this workout in their programme. More importantly it builds on from Progressive Run A and B that I wrote about over the last few weeks and I typically get my athletes to do those workouts first before advancing them to this one. If you haven’t done them yet go back and check it out. Continue reading “Getting More Out Of Your Long Run”

Advance Your Progressive Long Run

Fartlek Workout

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have more time available. But are you sick of doing the same long boring steady run?

This workout is really great for marathon runners and long distance triathletes. Half marathon runners with performance goals will also benefit from including this workout in their programme. More importantly it builds on from Progressive Run A and B that I have written about previously. If you haven’t done it yet go back and check it out. Continue reading “Advance Your Progressive Long Run”

Progressing Your Long Run

Fartlek Run

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have more time available. But are you sick of doing the same long boring steady run?

This workout is really great for marathon runners and long distance triathletes. Half marathon runners with performance goals will also benefit from including this workout in their programme. More importantly it builds on from Progressive Run A that I wrote about two weeks ago and I typically get my athletes to do that workout twice before advancing them to this one. If you haven’t done it yet go back and check it out. Continue reading “Progressing Your Long Run”

How to Spice Up Your Long Run

Marathon Training

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have more time available. But are you sick of doing the same long boring steady run?

This workout is really great for marathon runners and long distance triathletes. Half marathon runners with performance goals will also benefit from including this workout in their programme. Continue reading “How to Spice Up Your Long Run”

How to Fuel For a Half Marathon

Fuelling for a Half MarathonThis post started out as an email response to a question about fuelling for a half marathon:

Previous advice during a race is not to drink the sugary electrolyte drinks and stick with the water. This stops the energy system switching from fat burning to sugar burning and back. What are your thoughts. Both isotonic drinks and water are available at the drink stations.

Continue reading “How to Fuel For a Half Marathon”

Book Review: Matt Fitzgerald – 80/20 Running

Tri Coach NZFitzgerald, Matt (2014) 80/20 Running – Run Stronger and Race Faster by Training Slower New American Library

I’ve been wanting to read this book since I heard it was published. Matt Fitzgerald is an engaging author who researches his topics thoroughly. He is a runner and a coach himself, but primarily a writer and has a number of books with a running or triathlon theme. Having finished 80/20 Running I’ve moved on to reading another of his books – Iron War which I have been wanting to read for many years. This is the story of the race to win the 1989 Hawaii Ironman.

Back to the book in hand.

This book is really great at helping you understand the science behind by why Arthur Lydiard’s training programmes and philosophy were so successful. Although it refers to a large body of scientific evidence, it is written in  such a way as not to overwhelm you with science, but simply written in layman’s terms which help you clearly understand each concept as it is introduced and discussed.

The main premise of the book is that 80% of your training is conducted at a low intensity and the remaining 20% is conducted at moderate or high intensity. For those that use the training intensities that I use in my coaching that is roughly equivalent to Level II, Borg 2-3, PZ3 or the Endurance Power or HR Zones.

This book is a great read for anyone participating in endurance exercise whether for sporting goals or health and fitness goals who would like an understanding of the ‘why’. Why is your training better and more beneficial at the lower intensity? It is also an exceptional read for coaches who would like to be reminded about the most proven training philosophy that has created the most successful athletes ever.

Reading this book has reinforced to me that I am doing the right thing with the training programmes that I produce and will continue to do so.

I don’t sell anything on this blog, the link above to Amazon allows you to purchase the book at the best price available. Amazon give me a small credit if you click the link and purchase the book through them. I would greatly appreciate it if you are going to purchase the book that you use this link.

If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant and is a prominent triathlon and marathon coach in New Zealand.

Coach Ray specialises in assisting first timers and recreational athletes to achieve their sporting goals. He can be contacted at www.qwik.kiwiray@qwikkiwi.com and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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