Run Well Marathon Training

Big track session
8 x 1k @ future 5k pace (off 75sec)
Building…. 💪🏻

The GOR marathon continues to be one the most spectacular races and events in the country.
And It was with a lot of FOMO that I followed this years event from a far, but our Run Well Crew representatives made us and themselves proud as usual, bringing home 3/3 PBs on this always challenging but rewarding course!
These boys set out with strong goals and crushed them with minutes to spare…

LUKE GALLO 3:14:41 (3:25:36) 🏅
SIMON TROON 3:14:41 (3:25:50) 🏅
DAVE BAXTER 3:18:11 (3:31:30) 🏅

Well done boys!! 🙌

This was the crews first trip to Ballarat marathon , and certainly won’t be the last.
Perfectly cool conditions , an excellent course and great vibes throughout the city producing a great event and some spectacular results for the Crew!

Well done to .m.king and for completing the full marathon today.
Rhi on her comeback trail got the job well done whilst Ness took the race on with great courage from the 28k mark and fought like a champ til the end to record a huge 5 minute PB! 🏆 💪

Myself & ran the Half today , with Dan smashing a new PB and I surprised myself with a time I’d not seen for 6 years.

And had an excellent run in the 10k to come in under 45 mins!

And importantly we couldn’t have done it without the wonderful support crew of & running fuel around the course and just generally being awesome as usual!!

Great day
Great event
Can’t wait for next year Ballaarat!!

Marathon-
Vanessa Hiller 3:22:59 (12/73) 🏆 PB
Rhianna King 3:26:15 (15/73) 🥇

Half -
Rohan Armstrong 1:23:38 (4/68)
Dan Silvs 1:28:19 (20/111) 🏆 PB

10k -
Bronwyn La Brooy 44:18 (9/119) 🏆

A welcome break from the city, these mountains are a very special place offering a serene and calm connection to nature that fills the soul.

Throw a mountain bike into that, and feeling the flow of the ride, of trust, balance and connection of bike and the earth is very sweet!!

And we’ve been treated to some spectacular weather whilst discovering some epic flow trails on Falls Creek with my boys (+ 1). Highly recommend.

Seriously good times, seriously good memories !!

Many thanks 🙏 🙏

About 9 weeks ago I tore my hamstring tendon when kicking a soccer ball that dropped me to the ground. I had experienced a few weeks of niggles holding me back on the track but this was a shock. An MRI scan released a pretty significant tear in the biceps from tendon.

Whilst this is typically devastating for a chronic & passionate runner like myself, it presented me with a couple of opportunities I may not have allowed myself otherwise. After all, it was Xmas!!

So the first thing I did was to immediately commit to Hyrox mixed doubles with in 9 week time! Naturally…

And then;

1. Take some time off running!! 😳 haha
2. ACTUALLY do some proper strength training for your legs!! 🤣
3. Do a proper and comprehensive rehab program for your hamstring. I am an Osteopath after all 😜
4. And train for Hyrox, because I could still do all of those movements with little or no discomfort.

And so we turned our attention to training for Hyrox in Brisbane 9 weeks later.

I learned alot about the importance of taking a break ( 2 weeks no running ) was physically and mentally refreshing.
Learned to manage and rehab my hamstring in the next 6 weeks with specific daily isometric and progressive concentric loading exercises (once I learned that elite British runners took an average of 42 days to recover from a grade 3b hamstring tear, I figured why couldn’t I 🤪 )
And the importance of doing more rather than less as I was able to train fully for the Hyrox workouts whilst managing my double compromised running.

And so, the hammy came good in the last few weeks and my pace gradually returned on the track and with the strength training I haven’t felt this strong in my legs for years!

And the reward was Hyrox which was an absolute blast. I might just be hooked! 💥

In crisis there is opportunity !! 🍸

Run - Swim - Run - Smoothie/coffee…

Win the morning, win the day 🙌

Run Well Xmas track session;

Not your typical track session this morning, a little more festive featuring some unique events but nonetheless equally as competitive amongst the crew ;

1. Wheelbarrow race
2. The Beer Mile ( x 1/4, with coke)
3. Candy cane relay
4. Xmas Charades

Congratulations to the Xmas King & grinch for taking out the beer mile win!

Merry Xmas and a Happy Run Well Year to all X