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Online Running Coaching with Operation Move - Runner in a field

Blog

Podcast: Episode 139 – How to create a run-specific cross-training plan when you aren’t running

February 12, 2021 //  by OperationMove

Is all cross-training built equal? In this episode which is all about creating a plan that doesn't involve running, I'm …

Podcast: Episode 139 – How to create a run-specific cross-training plan when you aren’t runningRead More

Category: PodcastTag: cross training, injury, podcast

Podcast: Episode 138 – Why your running (or new habit) motivation falls off a cliff after 3 weeks (and how to fix it)

January 15, 2021 //  by OperationMove

If you lose your way after three weeks, do you internalise that as a personal failing? The reality is that this is …

Podcast: Episode 138 – Why your running (or new habit) motivation falls off a cliff after 3 weeks (and how to fix it)Read More

Category: PodcastTag: mindset, motivation, podcast

Podcast: Episode 137 – Creating the bubble and the environment for the change you want in 2021

January 8, 2021 //  by OperationMove

Oh hello, I hear it's 2021. And it's been awhile since I've been on the podcast, and boy did I miss it. In this …

Podcast: Episode 137 – Creating the bubble and the environment for the change you want in 2021Read More

Category: PodcastTag: goal setting, mindset, new year resolutions, podcast

Everything I want you to know about learning to run

December 31, 2020 //  by OperationMove

This post originally appeared on Active Truth Before and after pictures, we’ve all seen them, right?  It’s easy to …

Everything I want you to know about learning to runRead More

Category: MovingTag: learn to run

Friday Freebie – 5km Training Plan

November 13, 2020 //  by OperationMove

5km Training Plan - 3 Days Per Week This is one of my favourite training plans for 5km because it has loads of the fun …

Friday Freebie – 5km Training PlanRead More

Category: MovingTag: friday freebie, training plans

Title image - Training - get comfortable with being bad at something - running image

Get comfortable with being bad at something

November 12, 2020 //  by OperationMove

If there's one thing I've learned to be good at, it's being bad at something. It's not as easy as it sounds. Actually …

Get comfortable with being bad at somethingRead More

Category: Moving

Mindset - How to get excited for all the work that lies ahead

How to get excited for all the work that lies ahead

November 11, 2020 //  by OperationMove

  One thing about starting over is that because you've done it before, you know you can do it, but you are also …

How to get excited for all the work that lies aheadRead More

Category: Inspiration

Title image - mentally stronger for workouts

5 ways I get mentally stronger for workouts

November 10, 2020 //  by OperationMove

Getting mentally stronger for workouts, don't we all want that? Mentally stronger for workouts or just mentally …

5 ways I get mentally stronger for workoutsRead More

Category: Inspiration

So you had a really long break, are you starting over?

November 10, 2020 //  by OperationMove

Returning to running can be a big challenge. I just ran for the first time in 50 days. Yes, I was counting. In my case …

So you had a really long break, are you starting over?Read More

Category: Moving

The long, mostly boring road of rehab

November 5, 2020 //  by OperationMove

Injury recovery is happening, but it's mostly too boring to talk about As I mentioned on the podcast this week, I don't …

The long, mostly boring road of rehabRead More

Category: PersonalTag: running injury

4 Weeks to a faster mile

November 3, 2020 //  by OperationMove

Why a faster mile? The mile is an often neglected distance, especially for people who focus on distance. But what you …

4 Weeks to a faster mileRead More

Category: MovingTag: faster mile, mile, training plans

Podcast: Episode 136 – Everything you don’t know about running injuries with Brodie Sharpe

November 2, 2020 //  by OperationMove

å Running injuries can be a bit of a mystery can't they? It often seems like you are on some kind of detective hunt to …

Podcast: Episode 136 – Everything you don’t know about running injuries with Brodie SharpeRead More

Category: PodcastTag: injury prevention, running injuries, strength training

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On YouTube

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My secret for loving long runs
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How to create a run-specific cross-training plan when you aren't running
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Why your running (or new habit) motivation falls off a cliff after 3 weeks (and how to fix it)
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Creating the bubble and the environment for the change you want in 2021
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How to build an aerobic base when you are new to running
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Adductor raises
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Who starts a training log when they have a stress fracture? ME
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Ultra Race Romania but in Geurie
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Plan, Train and Adapt with Nicole Avery
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How to improve your running with more ownership of your sessions
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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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Resilience for Runners - Hip Release and Activation
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When different, not more is what makes you better
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127. The Year of Mini Goals
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126. Why We Run
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On instagram

opmove

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

Zoey Dowling || Running Coach
No one listens to you about your long run elevatio No one listens to you about your long run elevation like a cat and a latte.
The birthday extravaganza continues #thisisten The birthday extravaganza continues #thisisten
I bought these shoes (the @nikerunning Invincible) I bought these shoes (the @nikerunning Invincible) from @therunningcompany_adelaide and because small business is awesome, they emailed me to ask me for my feedback and I thought as well as replying I’d do a review here too!

It’s not a fast shoe, but a shoe I absolutely love for easy and recovery runs. It’s pop and energy return just makes them more fun. I feel like it’s sweet spot is up to about 15km, beyond that I’d probably pick a different shoe. 

Because the foam is kind of squishy I like it best for flat runs or gentle hills. 

I think Nike are getting a whole lot better in the toe box and this feels more generous than some of my other options too. 

I’m very neutral but I feel like if your tendency is for your foot to roll a bit then this isn’t going to work for you, you need to be landing in the middle of the shoe to get the benefit of the wider platform. 

But I think my favourite thing about them is with the energy I get back I feel like my posture is better thought it the run.
Wearing a happy birthday Rosette. Reminded me of w Wearing a happy birthday Rosette. Reminded me of watching Nuzzle and Scratch with alpacas who got fired every week for doing an awful job but were also rosette obsessed. 

Anyway we’ve come a long way, baby.
Don’t let a stressful week detract from the fact Don’t let a stressful week detract from the fact that once it stops raining (finally!) it is the most amazing time of the year for running. 

12km rolling hills at an easy effort level this morning while I was listening to the @strongerbyscience podcast. 

It’s Friday, about to head into study break so I can start making some progress on my essays and it’s the day between birthdays so I do t have to make anyone a cake today 😉
Someone has a birthday today and I guess I do too, Someone has a birthday today and I guess I do too, in some ways. 

Ten years ago a midwife told me I was 4cm dilated and I thought I don’t think I can do this. But then they got a second opinion and I was 10cm and ready to push. She was tiny (6 pounds) but there has never been anything small about her. 

She was an escape artist as a toddler, and now she feeds me cheesy romantic lines off YouTube, but mostly her big love is her big sister.
If you are going to get up before 4am to make sure If you are going to get up before 4am to make sure your gym session and your 15km run happens, you best believe I’ll be making sure I’m in full matchy mode.
Me pre-covid: 2-3 workouts every week. Me now: wh Me pre-covid: 2-3 workouts every week.

Me now: what?! I’ve got a workout this week? 😜

Pretty wet out there but a great way to kick off the week of a lot of adulting. Like seriously a lot. Calling plumbers, getting the car registered, two kid birthdays. TWO. 

Nothing like a hard session to make yourself feel so much more capable of everything else before you. 

#workouttuesday #fartlek #marathontraining
Can confirm doing a workout at the gym in a mask i Can confirm doing a workout at the gym in a mask is about as pleasant as it sounds 🤣

But at least the company is good!
I saw a fun meme which was to list your full name I saw a fun meme which was to list your full name by its meaning. I don’t have a middle name because my parents said one name was hard enough. 

Anyway my name by meaning is

Life, Warlike. 

And man, it seems like a war sometimes. 

But I get to go out and be my full self so I’ll take that.
Once again, paying the rent on my leisurely mornin Once again, paying the rent on my leisurely morning start. It’s quite a nice time of year for afternoon running, except there are far too many dogs awake and you hope they are fenced but you never really know if they are chasing you behind a fence or if they are just chasing you. 

15km today for what was supposed to be a mid week long run but got pushed back because life’s been happening at warp speed. 

Starting to feel pretty smooth even uphill which is a nice feeling 💜

#midweeklongrun #runningaustralia #operationmove
As distance runners we are conditioned to always h As distance runners we are conditioned to always having more in the tank, always holding something in reserve. Never redline. 

And mostly that leads to intelligent pacing and great training. 

But sometimes you just need to go all out, be fearless and see how deep the well is. 

The gift you get at the end is knowing there was nothing left at the end. You get to leave everything out there with it. All your anxiety, all your passion, all your anger, all your joy, all of the parts of yourself that you compartmentalise to make them acceptable. It’s all out there. 

But they aren’t jumbled anymore they are clear and sharp and vivid and you can pack them back up and know who you are.
Oh look! More rain. Something new and different fo Oh look! More rain. Something new and different for us 🤣

And a return of the run-crossfit-run sandwich. 

Run 20 minutes

Crossfit we had 10:00 of 1 deadlift @ 75kg, 1 back squat @ 45kg and each round the reps go up by 1. I got to the rounds of 6 by which time it was getting spicy 🌶 🔥

Then I ran for an hour. 

Got a bit wet, but now I only have to worry about where the three breakfasts are coming from
Views from #longrunday. Not pictured: me slugging Views from #longrunday. Not pictured: me slugging it out because it was rough going after having run last night. That’s okay, sometimes it is just a grind. But the view is nice.
Had to take a detour because apparently three days Had to take a detour because apparently three days without rain isn’t long enough 😜
When you thought it was a genius idea to not run i When you thought it was a genius idea to not run in the morning so you could have coffee with mates and now it’s 5pm and you gotta pay the rent 😜
The decision not to run before doing the #crossfit The decision not to run before doing the #crossfitopen 21.3 and 21.4 was a good one 😜

I’ll run later. Meanwhile 90 squats was more than enough!
“Do not try to save the whole world or do anythi “Do not try to save
the whole world
or do anything grandiose.
Instead, create
a clearing
in the dense forest
of your life
and wait there
patiently,
until the song
that is yours alone to sing
falls into your open cupped hands
and you recognize and greet it.
Only then will you know
how to give yourself
to this world so worthy of rescue.” 
- Martha Postlethwaite
An appropriate t-shirt metaphor for doing a presen An appropriate t-shirt metaphor for doing a presentation on why women were historically deemed unsuitable for some sports. 💪
No better way to settle the nerves (uni presentati No better way to settle the nerves (uni presentation today) than a 15km run to meet the sunrise ☀️
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