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Online Running Coaching with Operation Move - Runner in a field

Archives for November 2017

You are here: Home / 2017 / Archives for November 2017

The Pyramid Workout

November 28, 2017 //  by Zoey

This workout is demanding but fun and gives you plenty of breaks (my kind of quality work!) 1km Warm Up 1km Easy 200m …

The Pyramid WorkoutRead More

Category: MovingTag: running, training, workout of the week

Supercharging your training through sleep.

November 27, 2017 //  by Zoey

If you ask any coach what they would check out if an athlete isn't progressing, it's sleep. I heard Allie Keefer talk …

Supercharging your training through sleep.Read More

Category: MovingTag: sleep

But, which garmin should I buy?

November 26, 2017 //  by Zoey

In honour of all of the sales on at the moment, I thought I'd come up with a super quick run down on what the main …

But, which garmin should I buy?Read More

Category: Moving

How do you like being solo?

November 25, 2017 //  by Zoey

For people who are newer to this blog and the operation move community, you might not even know that it used to be a …

How do you like being solo?Read More

Category: Personal

{Friday Freebie} Beginner Half Marathon Training Plan

November 24, 2017 //  by Zoey

If the response of the last (more advanced) half marathon training plan was anything to go by, what everyone would …

{Friday Freebie} Beginner Half Marathon Training PlanRead More

Category: MovingTag: download, half marathon, half marathon training, training plans

Podcast: Episode 64 – Stop Waiting for the 1st of January

November 23, 2017 //  by Zoey

Have you ever said to yourself, "I'll start Monday". I have and I bet you have too and you know what happens on Monday? …

Podcast: Episode 64 – Stop Waiting for the 1st of JanuaryRead More

Category: PodcastTag: goal setting, habit creation, New Year, podcast

How to set up your home gym without breaking the bank

November 23, 2017 //  by Zoey

The cool thing about a home gym is you can do things in your pyjamas, you can work out even when it is school holidays …

How to set up your home gym without breaking the bankRead More

Category: MovingTag: home gym, strength training

Hill Sprint Finisher

November 22, 2017 //  by Zoey

This workout is a great option if you are 5km training or if you want to focus on having a kick at the end of your runs. …

Hill Sprint FinisherRead More

Category: MovingTag: 5k training, hill sprints, progression runm, workout of the week

A full warm up is the difference between a good run and a great run

November 21, 2017 //  by Zoey

When I first started running events, I used to see people warming up beforehand and think that they were completely …

A full warm up is the difference between a good run and a great runRead More

Category: MovingTag: running, warm up

It is the season (say goodbye to the safety net)

November 20, 2017 //  by Zoey

This week, I was on a mission to clear out my running gear. I have collected lots over the years, way more than any …

It is the season (say goodbye to the safety net)Read More

Category: PersonalTag: christmas, community, gear

The Half Marathon Predictor

November 19, 2017 //  by Zoey

This is a bit of a riff on the Yasso Marathon Predictor, and although it might or might not work as a predictor for you …

The Half Marathon PredictorRead More

Category: MovingTag: half marathon, predictor, workout of the week

A Gift Guide for the Runner in Your Life

November 18, 2017 //  by Zoey

It's coming up to my absolute favourite time of year, Christmas! And in the interest of everyone getting something they …

A Gift Guide for the Runner in Your LifeRead More

Category: MovingTag: christmas, gift guide, runner, shopping

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Adductor raises
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Ultra Race Romania but in Geurie
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Running in 1 Hour - Maintaining your running fitness in lockdown or when you are just short on time.
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#123 I've lost fitness, speed and endurance. How do I trust the process in my comeback?
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opmove

Running Coach 🏃‍♀️ and Operation Move Podcast 🎙
@runfastergear and @athiaskin ambassador
Transform your Run.
Learn to Run 🏃‍♀️ April 12th

Zoey Dowling || Running Coach
Caught an Osprey in flight today. I’ve been a bi Caught an Osprey in flight today. I’ve been a bit quiet as I get all my ducks in a row. University starts in a couple of weeks, new virtual assistant contract starts now and very soon I’ll start in person sessions in Alstonville on a Tuesday and a Friday morning. 

So it’s a lot. The running has been happening, but less talking about the running 😜

This morning as I ran up to the end of the North Wall there was a killer headwind and rain spitting teeny little rain bullets into my face and I kind of thought about turning around before the end of the wall. 

It seemed silly not to go to the end though. As I turned, some other brave all weather runner smiled at me “NOW we get the easy part”. 

I mean sure it’s a slog, but sooner or later you are flying.
It’s #longrunday snd I had my longest run in abo It’s #longrunday snd I had my longest run in about five months with zero leg niggles 🙌

I shall now celebrate with all the coffee.
Finish line feels! #operationmove #parkrunau Finish line feels! #operationmove #parkrunau
Nothing like running at #parkrun to make that temp Nothing like running at #parkrun to make that tempo run feel about ten times easier. View didn’t hurt either 🙌
The bonus show is up! You can support Operation Mo The bonus show is up! You can support Operation Move on Patreon from $1 per month. All tiers get access to all bonuses, it's a contribute what you can model! 

This week I'm talking a whole lot about my training week and collisions with life 🙂 

{link in bio}
Get the #podcast in your ears this week! I'm talki Get the #podcast in your ears this week! I'm talking about the hierarchy of running-specific cross-training options, how to mix it up so you don't get bored out of your skull and how you can use cross-training even when you are running to help you break through plateaus. 

{podcast in your favourite app or link in bio too}
Considering the idea of 2 x weekly in-person coach Considering the idea of 2 x weekly in-person coached sessions for runners of all levels locally. If you are around Ballina, Alstonville or Lismore or have a sudden burning desire to move here, let me know if you’d be interested. 

#operationmove #northernrivers #runningcommunity
Workouts are cool, but when easy starts to feel a Workouts are cool, but when easy starts to feel a whole lot easier, that’s even better 🙌

Second week back into school being back and starting to find my feet a bit. We have a meal plan for the week, tantrums about socks/hair have drastically reduced and I’m finding it easier to get out the door on time so I don’t feel rushed on my runs. 

I’ll take progress in any form 💜
I always get teased because so many things I say s I always get teased because so many things I say start with ‘I was listening to a podcast’. 

What can I say? Audio is my jam. It’s how I learn best and I absorb it even more when I’m listening and running. Actually a scientific thing to do with your learning centre in the brain going into neurogenesis when you do low level aerobic activity. 

I probably learnt that on a podcast. 

Anyway, I was listening to a podcast which was talking about having the courage to let go of the part of your business that on paper is by far the most lucrative, but is the least sustainable and stopping you from doing the things that matter. 

And I guess there’s something there, because I’m still thinking about it a few days later.  I’ll let my subconscious work on that for awhile longer. 

Anyway today I ran 2km @ 4:34 pace (the pace of my half marathon pb) and after 5 months of injury recovery I needed the reminder that I’m not done yet 💜
My favourite day is #longrunday and today I had a My favourite day is #longrunday and today I had a bit of extra pep in my step thanks to watching the nsw 5k championships last night 😉

Thank you to @athleticsnsw for putting together a great live streamed event that so many people enjoy!
I’m always pretty excited for the post-workout c I’m always pretty excited for the post-workout coffee part of my early mornings, but this is a nice reward too. 

When you are making changes, you’ll often default to outcomes. Look deeper and you’ll find how committing to the process can sustain you. But ultimately, if you want to change you have to find your way to the core: who do you believe you are?  Or who do you want to believe you are? 

Take all the things you want to believe about yourself and find baby steps that make it so.
Your reminder that when you are under a bit of pre Your reminder that when you are under a bit of pressure doing what you can, when you can is great. 

Picking the things that are easy and not hard is great too. 

It was a chocolate on the couch kind of week. 

Be cool with the version of yourself who is able to get out there and do all the things and the version of yourself that doesn’t.
Peak Thursday. This is why our take away night i Peak Thursday. 

This is why our take away night is Thursday, not Friday because that’s the day when you are almost at the end of the week but not quite that you need that extra bit of help, or a nap. Preferably both.
The secret to any good workout is to only worry ab The secret to any good workout is to only worry about how it feels until after it’s done. 

Because until then, you have no idea. How could you? 

That’s where the adventure is.
When often it seems like the rest of the world see When often it seems like the rest of the world sees running or training as a chore, how do you hold on to how you see it? 

It would be easy to let the weight of those perceptions seep into your body, take hold of your mind and behave like they belong there. 

You have to hold the centre. 

You have to nurture that part of yourself that fell in love with it all a long time ago. There were no ‘shoulds’ or ‘have tos’. 

You don’t need time off from happiness. You just have to make sure that you are holding on to the centre of it.
This week is kicking my ass and I know it’s bare This week is kicking my ass and I know it’s barely Tuesday! 

Maybe it’s the high school thing, maybe it’s a particularly heinous period with hormones going crazy, but I’m so teary. I’m not sad, I’m emotional and yay to being old enough to tell the difference I guess?

Anyway because of that I figured maybe nice the runs around, do the easy one and put off the tempo run. And that’s not necessarily a bad idea - sometimes you need that. 

But today I went and ran the tempo- sometimes you need that one thing you can do, without qualification, and hope that it allows you to do other things the same way.
When you have to do a sick bay pickup 30 minutes i When you have to do a sick bay pickup 30 minutes into the school day (she’s okay!)

I’ll get to have a coffee alone tomorrow, right?
Working on my hill legs this week. There are loads Working on my hill legs this week. There are loads of way to challenge your body and pace is only one of them. You get strong on hills, it’s going to show up on the flat too.
Bone injuries tend to be more a problem of under-r Bone injuries tend to be more a problem of under-recovery rattler than over-training. 

So the recovery is the opposite of what got you there: Sleep first, Eat first, Treatment first, Strength first, Mobility first and after all of that only then do you get to run. 

Progress is slow and you have to be patient and trust that your fitness will come Bir from the running, but from the recovery and doing all of those things right. 

It takes time. Yesterday I was laughing that my 2:00 efforts were in fact slower than what I’ve run 21km before. 

But if I look back on that time it’s easy to remember the running and gloss over the hours of strength imbalance work, the fortnightly massages and treatments, the sleep habits or how well I was eating. 

But it’s all of those little things that allow the magic in a run to happen.
I’ve lost track of the amount of times that clot I’ve lost track of the amount of times that clothes have been marketed to me as ‘not having sweat marks’ because our culture is obsessed with women working out, but never looking like they are working out. 

Women sweat. And when they workout, they often look like they are working hard. It’s okay to look like you are working for it. 

It’s not for anyone else, it’s for you.
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