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The wife and the mistress

July 24, 2015 //  by Zoey

  The thing about training for strength and endurance is you can't. I know it's not fair, but you can't. That's …

The wife and the mistressRead More

Category: Personal, Training DiaryTag: melbourne marathon, move it, running, weight training

Is strength training the missing link in your program?

January 28, 2015 //  by OperationMove

"Can you open this Mum? You've done Crossfit like a hundred times and you are stronger than me because your muscles are …

Is strength training the missing link in your program?Read More

Category: MovingTag: crossfit, move it, strength training, weight loss

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On YouTube

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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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#123 I've lost fitness, speed and endurance. How do I trust the process in my comeback?
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Key Workout Threshold Repeats
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On instagram

opmove

Running Coach šŸƒā€ā™€ļø and Podcast šŸŽ™
@runfastergear and @athiaskin ambassador
Get $50 off @tracksmith {codes in link}
Learn to Run šŸƒā€ā™€ļø January 18th

Zoey Dowling || Running Coach
Best of intentions to get an early start today but Best of intentions to get an early start today but I had a few last minute Learn to Run things to do, because we start tomorrow! (You can still sign up at any stage today)

But there is something to be said with finishing in full sunlight at your back. 

16km long run today and I’ve hitting a running upgrade next week returning to 6 days per week, which is exciting!

Speaking of Learn to Run if you’d like me to pop in later and do a live answering questions just let me know and we’ll do it šŸ’œ
The convenient thing about having a 5km run on a S The convenient thing about having a 5km run on a Saturday is it’s #parkrun day!

It’s an easy effort run for me but today I spiced it up by turning it into an easy progression run. 

This is a fun one for you to try: 

1km at your usual very easy pace
1km at your easy to steady pace (usually about 20-30 seconds per km faster or about 10bpm higher than the last km)
1km at your steady pace (usually about 10-20 seconds per km faster or 10bpm higher than the last km)
1km 
1km at your moderate pace (usually about 10-15 seconds per km faster or about 5bpm higher than your last km)
1km at just under your tempo pace (usually about 5-10 seconds per km faster or about 5bpm higher than your last km)

I love it because you ease into it very slowly and it never feels like hard work. 

And perfect start to the weekend!
It's a thing right? You start off so well, and the It's a thing right? You start off so well, and then things just kind of fade bit by bit and then all at once.

This is definitely the number one thing people talk to me about when they start Learn to Run.

In this episode of the podcast I'm talking about why this happens and what you can do to be rocking that new habit of yours many months into the future. And somewhere in there I wander into getting a bit vulnerable about quitting alcohol.

I apologise for the audio quality. I can't use my podcast microphone because the kids have stolen my mouse. Trust me, the two things are connected. 

{link in bio or podcast on your favourite podcast app}
It’s all about the story you tell yourself. Th It’s all about the story you tell yourself. 

This morning I got up early enough, but I had a coffee, sorted out some intro stuff for a new run club member and had another coffee, played with the cat. 

I could have said something negative to myself about how I’m incapable of getting out the door without an epic level of procrastination but instead I said ā€˜enjoy these late starts while you still can with holidays’. 

I drove down to where I was running and it was quite warm (no surprises!) I could have talked myself out of the workout, or told myself off for leaving it so late, or told myself how much it was going to suck because it was hot and humid. Instead I said to myself ā€˜this is good, muscles will be nice and warm for fast running. Heat doesn’t slow you down when the workout is under 30 minutes.’

At a certain point there was some construction on the footpath and I had to pause to go around. I could have said ā€˜this workout doesn’t count because I’ve had to pause in the middle of it’ but instead I said, ā€˜you’ve had a bit of extra recovery - you can blast through these last two intervals’

Tell yourself a good story, and you’ll believe it.
Beginnings are liberating, if you allow them to be Beginnings are liberating, if you allow them to be. New newsletter now out. You can check it out and subscribe via the link in the bio.
It can be tempting to think new is better, when of It can be tempting to think new is better, when often it’s just new. 

Easy to do this with training too! When results are slow coming and improvements seem incremental or flat - the immediate gratification part of your brain wants to change EVERYTHING. Which leads to two problems one is a lack of consistency which is what is going to lead to where you want to go. And worse, even if some things do improve if you’ve changed ten things you can’t possibly know what worked. 

There is a place for making changes, and testing out things one at a time. But not if it’s because really you are just looking for a short cut or a magic bullet: there isn’t one. 

I’ve absolutely been guilty of this with shoes! Always looking for the perfect easy run/long run shoe even though I already found it. This time instead of trying out something new I bought a new pair of my old faithfuls and am reminded that the only thing I need to do is pray they never stop making them.
I might be biased but the best part of yoga is the I might be biased but the best part of yoga is the nap at the end.
The biggest mindset shift I had was a few years ag The biggest mindset shift I had was a few years ago. 

I love running, so I never thought of it as a punishment, but I did think of food as a reward. Some of it is so ingrained. Do hard things - get your metaphorical cookie at the end. Your prize! 

And you know for most of us I don’t think it’s about food at all! It’s just how our parents expressed love and care when we were little and it’s socially often how we celebrate. I still remember the special meals I got made when I was sick, or the breakfast that was made for me during HSC exams. 

You can forget it’s not the food that is the reward, it’s the connection to people who love you. 

Anyway I was about 6 months or so into nutrition coaching and I had my lightbulb moment: how can something be a reward if it makes me feel like crap and takes me away from my goals? So that day I celebrated by buying new shoes instead of a doughnut 😜

But like everyone, I slip back into old habits when things are stressful and I forget those things I learned. 

It’s good to be reminded that rewarding my body is about feeling good everyday, not just in a moment.
When you aren’t quite sold on this whole back to When you aren’t quite sold on this whole back to work business yet. 

Also one of the pitfalls of coming back from a weekend away is now I apparently have to make my own coffee. WHAT?!

If you are also looking to get organised, I have a few tips

🌟 Write down daily, weekly, fortnightly, monthly and long term tasks, this helps to make room for all the things, not just the immediate ones. 

🌟 Schedule in buffer space around things so you don’t throw out your whole day if one thing goes long. Not to mention you need to not be ā€˜on’ or have every second scheduled. 

🌟 Be willing to troubleshoot! If somethings not working, chances are it’s not you it’s just something isn’t working for you or something is getting in the way. 

🌟 Do schedule things that are for you like running or lifting or yoga or wherever it is. You are important too, not just the things you do
For every husband who has ever looked at the activ For every husband who has ever looked at the activewear collection and wistfully said ā€˜but when will they make stuff for men?’ 

PRAYERS ANSWERED! Thank you @runfastergear
There are so many things you can remember about a There are so many things you can remember about a race, so many things that make it important or personal or purposeful. 

Rarely any of those things are times or PBs, but without them, you wouldn’t get some of those parts of the experience that you do hold close. 

#runningcoach #runningcoaching #runningcommunity #runningaustralia #womensrunning #womensrunningcommunity #operationmove #opmovesisterhood #resolutionrun #brisbanerunning #5km #5kmrun #runnersofinstagram  #runningmotivation #trainingmotivation
Breakfast of champions šŸ’œ Breakfast of champions šŸ’œ
Oh hello #podcast world, I am back! And in this ep Oh hello #podcast world, I am back! And in this episode I'm talking about how to set yourself up for a positive mindset when you are looking at any changes you might like to do this year and importantly how there are so many things that you can work on to make it easier on yourself that are outside of the I did it vs I didn't do it domain. 

Creating an environment and being willing to adapt your context is huge. 

{on your favourite podcast app or link in bio}
On track to crack 50km this week! This build back On track to crack 50km this week! This build back has been a lot slower than I would have planned for myself - but that’s why we have coaches right? To stop us from doing stupid ass shit 🤣

I’ve got a full week of daily mobility, yoga and meditation under my belt and I’m feeling the benefits in a big way, so the challenge will be to keep that ball rolling when I’m back at work. 

You say that like time is a challenge. It’s not. Spending too much time on my phone is the problem that leads me to *think* that’s a challenge. 

So I’m going to work on that.
Could have used some flippers out there for my tem Could have used some flippers out there for my tempo run this morning!

If you find it hard to get going for hills or intervals or tempo runs or wherever it might be that makes you feel a bit run-averse my tip is to take it down a notch. 

Struggle with hills? Start with a really gentle incline or do 8 second efforts to start with. 

Dislike tempo? Make it slower, something that is just a teensy bit above easy or do intervals so you are only doing a minute of tempo running at a time

Hate intervals? Start with 30m, take loads of recovery. 

The important thing is to get yourself into a headspace where it can be fun for you and that takes lots of little steps so next time you want to do it.
Nothing should happen before coffee but sometimes Nothing should happen before coffee but sometimes Deadlift day and mid-week long run do! 

That’s okay, there’s double coffee at the end!
You always feel like you’ve gotten off on the ri You always feel like you’ve gotten off on the right foot when your Monday starts with a run. Even when you are running in humidity soup.

It’s just about that time where everything returns back to real life and it’s no longer the post Christmas haze but kids are still on holidays so I think I’ll hang onto it for as long as i can!
I don’t know about you but I often don’t notic I don’t know about you but I often don’t notice I’m out of shape until I’m about 6 months down the road. 

You add in COVID and a 2 month injury and it’s not surprising. 

But it can be challenging when it feels like a long road back, you know? I do know that as a coach it’s awesome to be reminded what beginnings feel like. 

And you just start with what you know: do the work, do the recovery to support the work. 

One of those things is getting back on the macro counting train to begin a fat loss cycle. I don’t find extra weight has any real impact on running performance, but it does have an impact on how I feel.

What it comes down to is change is hard, staying the same is hard and you have to choose one.
For everyone starting out on new goals or getting For everyone starting out on new goals or getting back into running or starting a running program for the first time: just remember you can’t ā€˜fail’ as long as you are still giving it a go.
Only one of us has to work on our mobility. Rece Only one of us has to work on our mobility. 

Received a cue of: feel your hip flexor release

Me: How we laughed, my hip flexor hasn’t released since 2010.
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