The Endurance Zone

The Endurance Zone I help time-poor runners get the most out of their busy schedules and kick their running goals .

Well done on getting a spot at the big show. UTA100 is a big deal. Any distance up there is.If you’re a bit nervous, or ...
15/09/2026

Well done on getting a spot at the big show. UTA100 is a big deal. Any distance up there is.
If you’re a bit nervous, or confused, or worried about how you’re going to get in shape to take this challenge on and finish this gruelling event, I get it.
There’s lots of info out there about game changing training, gels, gear, shoes etc that will give you a breakthrough.
Most of this stuff is 1 per center material that distracts from the basics:
✅ Highly developed easy aerobic metabolism: Zone 1 +++
✅ Strong calf, quad, hammy and glutes: Gym strength 2x week
✅ Durability under fatigue when climbing and descending: here’s your specific training, not VO2max intervals on the track
If you’d like help getting to the start line confident and calm, shoot me a message, I’d love to help you kick your UTA goals.

Alison nailed it today at Hounslow Marathon. 43km. Hectic technical climbing, 2,500 m of vertical ascent and descent.Al ...
12/09/2026

Alison nailed it today at Hounslow Marathon.
43km. Hectic technical climbing, 2,500 m of vertical ascent and descent.
Al quietly wanted a PB today and got what she deserved. Plus won her age group by almost an hour!!
Work, training others, busy Mum life, winter flu. None of it is an excuse for Al
She quietly ticks off runs, hill climbing sessions and strength work on top of her fitness instruction work to maintain a constant, consistent level of training that allows her strong will and determination to not just finish, but execute amazing races and have fun at the toughest trail marathons this country can offer.
It’s a pleasure # to play a part in watching her journey.

No surprise that Kim chose to run Boston Marathon on her birthday. Her 48th marathon, another consistent preparation and...
22/04/2026

No surprise that Kim chose to run Boston Marathon on her birthday. Her 48th marathon, another consistent preparation and cleverly paced run. Kim’s an absolute pleasure to coach. I don’t think she’s missed a session this year and she has such great destination races to look forward to at the end of each training block.

Proud to play a small part in Al’s huge result at Buffalo Stampede 42km SkyMarathon on the weekend, winning her Age Grou...
02/04/2026

Proud to play a small part in Al’s huge result at Buffalo Stampede 42km SkyMarathon on the weekend, winning her Age Group and smiling all the way.
Al is easy to coach, producing consistent blocks of training focused on some of the toughest events on the calendar. As you can see from the last slide, her volume and pace wouldn’t impress a running influencer’s audience, but climbing 250m per hour for 16 weeks and building an enormous aerobic engine is what it took for Al to produce this phenomenal performance.
Look forward to seeing what’s next for this Superwoman

Here’s my pre-race goal setting one-pager. It’s an interesting exercise to do before your A-race events, and it’s great ...
19/03/2026

Here’s my pre-race goal setting one-pager. It’s an interesting exercise to do before your A-race events, and it’s great to look back on as well
Goals: not just one, and it doesn’t have to be time based. Mine were for this race
Backup goal: if everything goes to s**t, a horror show, what’s acceptable?
Good: what do you reasonably expect given a favourable day
Better: if things go really well and you nail your plan pretty well
Best: you are in flow, things go perfectly and you nail it, what’s the best you can expect?

By breaking goals up into these tiers, the worst day can become a success if you at least hit the backup. Walking across the line after overcoming some stuff on course might be a great result if you’ve a history of DNF or giving up.
Listing things to make you proud of yourself on the day is interesting. In this race one of the things I wanted was to look forward to pain, accept it and not let it take over. Certainly had some in the last 8km. Proud to say I worked around it, kept moving and didn’t let it derail my race or my head. Super proud to have paced sensibly and moved forward through the field until the wheel fell off in the last 4km. Ran the finish as best I could. Proud to nail all 3 ex*****on prompts
Why gets overused, so I choose reason. My reason wasn’t to finish top 10 in AG (I’m a realist), but to test myself mentally when things got hard. They got hard and I was happy with my headnoise. And my other why was related to imposter syndrome: can I coach myself to a successful trail marathon performance. The answer was yes: I pretty much hit my better goal on the day, nailed my training consistently since October for this race, devised a race day pacing and nutrition strategy that worked well and got a result that pretty much fulfilled my potential on the day.
Now a break before planning the next adventure.

💥 Running Myths Busted! 💥Myth: Wrist-based heart rate (HR) monitors are useless—you have to wear a chest strap for accur...
21/01/2026

💥 Running Myths Busted! 💥
Myth: Wrist-based heart rate (HR) monitors are useless—you have to wear a chest strap for accurate HR training.
Reality: Not true! Wrist HR tech has come a LONG way, and for most runners, it’s more than accurate enough. Let’s break it down:
📊 The Science Says:
👉 A study comparing fitness trackers (Apple Watch, Garmin, Fitbit, etc.) to ECG found Apple Watch & Garmin were accurate within 1-3 beats—even at high intensities.
👉 Another study concluded wrist HR monitors are accurate for recreational athletes and research purposes.
👉 Devices like Apple Watch & Garmin Forerunner 945? Spot-on within 2 beats up to 90% max HR.

So, why the hate for wrist HR? 🤔
👟 Fit issues: Bulky watches + small wrists = gaps for light to sneak in, messing with optical sensors. Pro tip: Try a snug aftermarket Velcro band (Hemsut is a fave!).
👟Other factors: Skin tone, tattoos, diabetes, or obesity can affect accuracy.
👟Chest straps aren’t perfect either! Ever had wild HR spikes in the first 10-20 mins? Static, dry weather, or poor conduction can throw chest straps off too.
👟Arm bands use the same sensor as your watch: just in a different spot on your body.

🎯 Bottom line: Use what works for YOU. If your wrist HR is consistent and makes sense, you’re good to go. Your run isn’t “useless” just because you’re not rocking a chest strap.
💬 What’s your go-to HR setup? Wrist or chest? Let’s hear it below! 👇

11/01/2026

Long runs CAN suck if you don’t do them consistently. The long run can be fickle beast. Can beat you up and send you home bleeding (literally!) or scarred between the ears. But with patience, persistence and smart programming, the long run can be a potent force for progress.
Had a “flow state” long run today. Didn’t feel stiff or sore first few km. Climbs were slightly easier, ended up running some I’ve been walking. The “flat” and downhill stuff felt really good. Legs felt lighter, head clearer. I’m bog average and old but for me, the numbers look slightly better. More importantly I’m feeling not as sore as I usually do after a 3 hour run with 700m of climbing and ready for another week of training.

31/12/2025

Everyone’s doing one of these. My turn. Seen some scenes, run some k’s, disconnected and connected. Made progress. Always learning. Bigger and better in 26.

Ready to set fitness goals that actually stick this year? Let’s ditch the "all or nothing" mentality. 🎯When you are bala...
31/12/2025

Ready to set fitness goals that actually stick this year? Let’s ditch the "all or nothing" mentality. 🎯

When you are balancing a career, family life, and training, attempting a massive lifestyle overhaul on January 1st is often a recipe for burnout. Instead of drastic changes, focus on the power of small, consistent steps.

Why does this work? Because consistency beats intensity over the long haul.

Rather than fixating on a huge outcome like "running a sub-3 marathon," try setting process goals that fit your schedule. For example:
✅ "I will prep a healthy lunch three days a week."
✅ "I will do 15 minutes of mobility work before bed."

These small, manageable wins build momentum without overwhelming your daily routine. They allow you to maintain balance while still moving the needle on your performance.

What is one realistic habit you are prioritising this year? Let us know in the comments! 👇

Got a big race coming up in autumn? Could be less than 12 weeks away. Have you left it too late? Got a solid base of eas...
27/12/2025

Got a big race coming up in autumn? Could be less than 12 weeks away. Have you left it too late? Got a solid base of easy aerobic work under your belt to work off?
If you need help, join me for straight-forward coaching to help prepare you for the demands of your race. Distance, elevation, sustainable pace all need to be dialled in early, planned and prepared.
Shoot me a message if you’ve got any questions about your race goals.

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Engadine, NSW
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