UltraHumps: Tackling Insomnia with Qwik Kiwi Assistance
Hello blog followers and welcome to my article with a difference, where I tackle insomnia with the assistance of a Qwik Kiwi athlete by the name of Janne Falkner…
Coach Ray’s Suffering: Dilemmas & Wairua Warrior Training
I’ve still got no idea what I’ll do next. I’m keen to get up to Rotorua and offer to pace the marathon as I have done many times. I want to do the Christchurch marathon and/or the Wellington or Nelson…
Coach Ray’s Suffering: All Good Things Must Come To An End
Follow me on my Half Ironman Buller Marathon training and #100DaysOfTri journey’s concurrently. Here is how my week unfolded. This week started off really well, but then things started going downhill. After some nights of poor sleep and the accumulation of training fatigue,…
Coach Ray’s Suffering: Big Week Prior to Taper
Follow me on my Half Ironman Buller Marathon training and #100DaysOfTri journey’s concurrently. Here is how my week unfolded. This week is my biggest training week before cutting back a bit next week and a full taper the following week. Also with…
Coach Ray’s Suffering: A Week with the Kids
Follow me on my Half Ironman marathon training and #100DaysOfTri journey’s concurrently. Here is how my week unfolded. Now that I’ve committed to running the Buller Marathon, that is where my training is focused. This week my partner and I took a…
Coach Ray’s Sufferings: A Week of Camping
Follow me on my Half Ironman marathon training and #100DaysOfTri journey’s concurrently. Here is how my week unfolded. Now that I’ve committed to running the Buller Marathon, that is where my training is focused. With New Year’s now behind us and I’m…
Coach Ray’s Sufferings: What a Long Week
Follow me on my Half Ironman training and #100DaysOfTri journey’s concurrently. Here is how my week unfolded. Unfortunately with the cancellation of the Wellington Half I’m still trying to decide what I’m going to do with myself event wise.
Coach Ray’s Sufferings: Consistency of Training
Follow me on my Half Ironman training and #100DaysOfTri journey’s concurrently. Here is how my week unfolded. Unfortunately with the cancellation of the Wellington Half I’m still trying to decide what I’m going to do with myself event wise.
Coach Ray’s Sufferings: Earthquake Disruption
Follow me on my Half Ironman training and #100DaysOfTri journey’s concurrently. Here is how my week unfolded. As I touched on last week, BOOM…we got what has now been declared a 7.8 magnitude earthquake!!! That was a jolt of a…
7 Weeks to the Jules Taylor Wines Marlborough Women’s Triathlon
I’ve prepared a twelve week training programme to prepare you for the Jules Taylor Wines Women’s Marlborough Triathlon. Each Thursday I will post it here for you follow along with. This programme started Monday 5 September 2016. The first weeks of the programme…
1 week ago I love running past this garden. The beautiful bed of flowers added colour to what was a warm gray day. My run consisted of a warm up of 10 minutes, followed by 40 minutes at tempo PZ4 pace then a 10 minute cool down. I was in the tempo zone for nearly 38 minutes, but also around 7 minutes in the next fastest zone - oops, so some of my warm up pace slipped into the tempo zone. . . #temporun #run #runner #running #runtraining #training #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey
1 week ago I used to run up the Maitai River afterwork semi regularly about five years ago when I used to have some good form, so I was surprised with the number of second best times for @strava segments I achieved on my steady run afterwork this evening. #coachray #qwikkiwi . #running #run #runtraining #runwithpower #runningwithpower #halfmarathontraining #halfmarathon #marathontraining #marathon #opararatrailrun @kaiteriteri2mapua #wellingtonmarathon #sub3marathon ♂️
6 days ago This morning's Park run was done in Napier at Anderson Park. I had a better warm up, however my legs felt a bit sluggish at the start. I picked up speed as I progressed and was surprised that I did my fastest 5km time for 2019 as I didn't feel like I was going that fast. Must be getting fitter. I certainly feel that my legs are getting stronger. Onwards and upwards. . . . #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #gofaster #parkrunnz #parkrun @parkrun .nz
1 day ago Great blat in the hills tonight. #qwikkiwi #coachray . @kittykatt832
21 hours ago Hill reps this morning. Despite it being cool, it didn't take long to heat up with the intervals. Hill reps this morning. Despite it being cool, it didn't take long to heat up with the intervals. . 10min WU Level II; 4x 3min Hill Reps Level IV, ~3min jog down; 10min CD Level I-II; . . . #hillreps #intervals #redface #sweatsession #runner #running #run #runtraining #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #mizuno #instarun
3 days ago Some #runs just suck. That was the case for me tonight but I pushed through as I had no reason not to do it #coachray #Qwikkiwi . #hourofpower
2 days ago Practicing deadlifts this afternoon. This was 75kg and the heaviest that I lifted in today's session. Felt good. The next 3 days I have run training scheduled. I'll be optimising recovery after those with good nutrition, stretching and flexibility exercises and plenty of sleep. Thanks to Bevan @waiweight for his guidance. . . . #gettingthere #gym #gymtime #gymopenallhours #instaathlete #athlete #triathlete #duathlete #runner #muscles #deadlifts #75kg #practice #waiweight #waiweightgym #oldandfit #fitover60 #keepinghealthy #keepingfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #learner
4 days ago What a great day here in #Nelson to get out for my #longrun today #qwikkiwi #coachray . #opararatrailrun @kaiteriteri2mapua #sub3hr #wellingtonmarathon @garmin #forerunner935 @strydrunning #runningwithpower @asicsnz @asics #nimbus @oakleyaus_nz #radarev
8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday)
This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 - 50min. The primary goal of this training plan is to prepare you to RUN FASTER.