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5km Training Plan {Training Plan Only}

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On YouTube

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How to improve your running with more ownership of your sessions

Running in 1 Hour - Maintaining your running fitness in lockdown or when you are just short on time.

Resilience for Runners - Hip Release and Activation

When different, not more is what makes you better

127. The Year of Mini Goals

126. Why We Run

#123 I've lost fitness, speed and endurance. How do I trust the process in my comeback?

Key Workout Threshold Repeats

#122 Wait, what just happened?

Key Workout - Long Run Day

Walking Warm Up Stretches

Podcast #107 - You can only see burnout in the rearview mirror

Podcast: Episode 106 – Training Talk and What to do if you get sick during a training cycle

Podcast: Episode 105 – Training Talk with Kirsten and What to do (or not do) the week before a race

Podcast 104 - Your most efficient choice, isn't always your best choice

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On instagram

opmove

#opmovesisterhood Running Coach
#operationmove Podcast 🎙
@Oiselle team leader
@runfastergear and @athiaskin ambassador
Learn to Run 🏃‍♀️ Sept 7th

A lot of times you can think about a PB as one num

A lot of times you can think about a PB as one number. But running isn’t so much what you can do once, in perfect conditions - but what can you do consistently.

Instead of looking at your PB as one number, start thinking if it as your top five average. Not what can you do once, but what can you reliably do five times.

Today I had a tempo ladder of 10,8,6,4,2 minutes with 2 minutes walking recovery between each which given how warm it’s getting I was very grateful for!

I didn’t have high hopes for this run after an emotional week, but you just show up and see what your body feels like doing.

“To cross an ocean You must love the ocean Bef

“To cross an ocean

You must love the ocean

Before you love the far shore.”

- Suzanne Buffam

Words that have given me more than a small amount of strength over the last week.

Grief is hard and sneaky and uncompromising.

And you have to give yourself permission to know that just because you feel your mistakes and your undone words and actions hollowing you out, that doesn’t define you or your relationship.

Pain only hurts.

It’s what you do next that could be transformative.

New #podcast is now available! I'm talking to @kur

New #podcast is now available! I'm talking to @kurrajonghill about all things 250km stage race.

Races look a little bit different at the moment so we talked about why the term 'virtual race' is stupid, what were the cool things about doing something like this from home and where all the big challenges where as well.

I hope you loved this one as much as I did! You can find the podcast on all podcast apps or the link is in the bio.

Also if you loved the last episode with @scidocmartin you can find an extra bonus episode over at patreon.com/opmove too!

#ultraraceromania #ultrarunning #runningcommunity #runchat #runningcoach #runningcoaching #trailrunning #virtualrace

For all the times you’ve believed you were ‘to

For all the times you’ve believed you were ‘too much’, ‘too hard’, ‘too difficult’ or whatever else you’ve been led to believe - remember every time you don’t shrink, you are giving someone else permission to rise

3km PBs are kind of hard to track. Because Strava

3km PBs are kind of hard to track. Because Strava only does 2 miles, which is close, but a bit over.

Anyway, I’ve always liked 3km efforts because it’s a bit more humane than 5km and because 3km was my friend Rachel’s favourite distance. She told me it was and that’s how I knew she was a sprinter at heart. Recently it was the anniversary of her death. I’m my mind I want to say passing because it’s more gentle. But she didn’t pass, she died. The cancer came back and all I had left was the last memory of hugging her goodbye complaining about minute Melbourne coffees. Seriously though, like coffees for fairies.

Anyway when the @steigensport worldwide 3km was announced I thought 3km would be a fun goal. I tried and fell short a few times.

But today I took 10 seconds off for 13:11.

And it gave me a hint that maybe there is more speed in the legs after all.

Working hard is often idolised and for good reason

Working hard is often idolised and for good reason. Hard work, persistency, determination are all going to do a lot of heavy lifting to get you to where you want to go.

But if you don’t know when to take a break, or take a step back or imagine a different way of doing things done great opportunities for growth are going to pass you by.

Knowing when to push forward and when to change tack is all part of intentional practice, but it also helps me to have a coach to give me perspective.

Sometimes we all need to be reminded that resting is not quitting.

If you want that great moment in a run, you are pr

If you want that great moment in a run, you are probably going to have to commit to a whole lot of ordinary moments in your garage and/or gym.

The pictures aren’t as pretty, there’s less to look at - but ultimately it comes down to what your willing to do when you are the only one there.

Your whole self doesn’t have to believe it, but

Your whole self doesn’t have to believe it, but there is a version of yourself that does.

No one prepares you for when your life will change

No one prepares you for when your life will change.

This morning I ran 2 x 5km tempo and t seemed like kind of a big deal.

On the way home I got a missed call and by the time I’d parked my car in front of our house, I had a message that my beautiful friend had died.

I’d known her since she was born. We grew up together. We lived together in our late teens - early twenties.

She always thought I was too sentimental.

I won’t be allowed at her funeral because I’m not allowed to cross the Queensland border.

Sometimes the sadness settles in your bones: but you also want to hold onto it, because the sadness is your last piece of connection.

Some things you can only learn the hard way, which

Some things you can only learn the hard way, which is definitely what I did with the whole seductive nature of ‘starting over’ like if all the stars would just align you could do it perfect ‘next time’.

But it’s just a lie right? Bevause next time you hit that sticking point you are still stressed or tired or busy and perfectionism won’t save you from the work that is required to get you to the other side.

And in all that time in between when you stop and when you started is just wasted waiting time.

No matter what you are doing the power of consistency will always get you where you want to go.

#operationmove #opmove #opmoverunclub #operationmovesisterhood #opmovesisterhood #runningcoach #runningcoaching #mindsetshift #womensrunning #runningmotivation #trainingtips #runningtime

Running on your birthday is a good tradition. It

Running on your birthday is a good tradition.

It reminds you that of all the things you choose, running is a relationship - not just a hobby or a habit or a practice.

I take my birthday run to remind myself that you can always be who you are.

And you can leave the performative parts that you think you need behind.

Take that moment to be whole and complete and enough as you are.

Where do you go when you run? Nowhere, because I’m always right here.

#operationmove #opmove #opmoverunclub #opmovesisterhood #runningcoach #birthdayrun #easyrun #womensrunningcommunity

You think of change as one choice, or you hope tha

You think of change as one choice, or you hope that’s what it is.

But it’s a million choices. Choices when you are tired. Choices when you are emotional. Choices when you are stressed. Choices when you are primed to take the path of least resistance.

For that to happen, the pain of staying the same has to be greater than the pain of change.

It has to be worth it to go through that fire. And see who you are on the other side.

Everyone likes the idea of change, not everyone likes the demands of the process.

So when I’m struggling with something I ask myself - do you really want to change or are you just romanticising the outcome of work you don’t want to do?

At a certain point, you just can’t get any more

At a certain point, you just can’t get any more saturated so you might as well enjoy it.

It took me two coffees to get out the door this morning. But it’s always the runs you are expecting to grind through that you actually love.

Recovery run today which means going slower than you think you need to go so you’ll feel better than you think you will.

There are no secrets in running, just consistency and time. And I guess you just have to find a way to be in love with it for as long as possible.

#operationmove #opmoverunclub #runningcoach #recoveryrun #recoveryday #easyrun #runningtips #runningmotivation #mindsetchange #runningcommunity #trainingmotivation #trainingforlife

I ha e a fractious relationship with this very wel $I ha e a fractious relationship with this very well intentioned day. When you are most in need of help, you are at your absolute least capable of asking for it. Instead for people close to you, understanding what it looks like can put you in a position to support someone who can’t ask you for help.$

The thing I love about long run days is there is o

The thing I love about long run days is there is only one requirement: you keep moving. And forward is a pace.

It are those days where running isn’t a workout, it’s just running and it rejuvenates the mind and body to be ready for whatever comes afterwards.

I run this loop every Wednesday but I never get bored or tired of it, because in 16km something always changes. Maybe it’s the sky, maybe it’s the trees, maybe it’s you.

#operationmove #opmove #opmoverunclub #runningcoach #runningcommunity #onlinecoaching #longrun #longrunday #womensrunningcommunity #runhappy #runcoaching #runninglove #runningtraining

Have you ever wondered why you ace that training p

Have you ever wondered why you ace that training plan or that event and then things kind of fall away?

Sometimes when you are so focused on a goal, even if you ace it - ultimately if you achieve it it’s no longer your goal or if you don’t, it’s also no longer your goal. Either way, it’s left behind. And it can even be kind of lonely.

Goals are always part of my process, but they are more like icing, than the cake you know?

But my purpose is not tied to a time or a goal or an event and it always stays with me.

#operationmove #opmove #opmoverunclub #runningcoach #mindsetiskey #runningmotivation #goalsetting #womensrunningcommunity #runninggoals

On every Tuesday of recovery week I’ve had easy

On every Tuesday of recovery week I’ve had easy hills on my plan which is exactly what I was expecting today.

So I was a little surprised to find an 80 minute progression run instead.

Little bit aggressive after 10km tempo on Saturday, but okay 😜

Which is why you have a running coach in the first place right?

Because they don’t believe in the limitations that you allow to hang out with you, as if those limitations are family.

#operationmove #opmove #opmovesisterhood #opmoverunclub #runningcoach #runningmindset #progressionrun #runninglife #runningcommunity #womensrunningcommunity #runningtips

Never outrun your joy. That has been my touchsto

Never outrun your joy.

That has been my touchstone since the beginning.

Joy needs protecting.

Sometimes it means you run more or less.

But you protect that part of you that loves it so much.

It’s not a punishment. It’s not a calorie exchange.

It’s so much more important than that.

#opmove #operationmove #opmoverunclub #womensrunningcommunity #runningcoach #languagematters #runningmotivation #runninglife #runninglove

I’m not quite ready to say goodbye to winter, bu

I’m not quite ready to say goodbye to winter, but here we are in eleventy billion percent humidity so I guess I don’t have much of a choice!

Sometimes the best thing you can say about a run is it got done and be absolutely cool with that.

It got done. Next!

#operationmove #opmoverunclub #opmovesisterhood #runningcoach #womensrunningcommunity #recoveryrun #easyrun #runchat #mindsetreset

Start small. You don’t need big action. You

Start small.

You don’t need big action.

You can start with a 5 minute walk.

But what you can’t do is wait for motivation to happen to you.

You can’t wait for anything to happen to you.

You create what you want and you decide what that is.

The first step isn’t inspiration or motivation or feeling like you want to.

It’s taking that first step. And knowing that first step will build the motivation for the second.

Learn to Run starting this morning 🙌 You can still join if you’d like to jump in on our last program this year.

#operationmove #opmovesisterhood #opmoverunclub #mindset #mindsetmatters #runningcoach #womensrunningcommunity #motivationmonday #mindsetmonday #runninginspiration

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