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Manly Beach Running Club’s top tips for Marathon day

Posted by on Sep 24, 2017 in Running | 0 comments

Manly Beach Running Club’s top tips for Marathon day

Manly Beach Running Club’s top tips for Marathon day

There are plenty of different tips and tricks available out there in the interwebs for running your first marathon, second marathon or even your 100th marathon! You may find that some of these tricks and tips work for you and some don’t. This fact highlights one of the most well known rules of running a marathon :- everybody has to run their own race! In other words, every runner has not only their own marathon pace but also their own strengths, weaknesses and challenges. Running a marathon is a unique journey for every marathon runner so think about the different factors you need to focus on to get the best possible performance from yourself on race day.

For example, some runners may struggle with pacing, some will have trouble eating during their run and others will be over confident or maybe under confident. Other runners struggle with work/life balance or getting enough sleep, maybe hydration or cramping issues and some runners will overtrain. Whatever your situation, hopefully one or two of the following tips will assist you on race day and make this amazing running event just a little more enjoyable for you. They might even help you achieve a Personal Best. I hope they do! 🙂

With all the race day tips below one thing is consistent; the more you plan and prepare before hand the more likely you are to enjoy your race. Planning and preparing doesn’t just apply to your training. In the same way you’ve designed a detailed training program, you should also have a detailed nutrition strategy, pacing strategy, plan for your support crew (spectators) and good understanding of the course. This may sound like overkill but there’s no such thing as being OVER prepared! Write everything down, discuss your plan with your coach, support crew (family), physio and nutritionist. The more experts you have in your team the better!

Personally, I like to list things and number them. This lowers my anxiety before race day and helps me come up with a very detailed plan of how my day will unfold. Once everything is written down I feel like everything is under control. Yes I am a control freak!! :-p

Marathon day tips :-

1) Nothing new on race day – no new shoes, no new clothes or new gels/energy bars. Whatever has worked for you in your long runs in training I would advise you stick with the same routine. It’s always tempting to try the new fancy energy gels on the course or buy some shiny new shoes for the race day photos but this can cause all sorts of unexpected problems. If in doubt follow the wisdom of KISS – Keep It Simple Silly!

2) Run a kilometre for a family member or close friend – when it gets tough (usually around 30kms) run a kilometre for someone special. This can be your mum, your dad, your sibling, your partner, your child or a lifelong friend. Think about the best qualities of that individual. Are they STRONG? Are they EASY to get along with? Are they full of LOVE and PATIENCE? Focus on their characteristics. What would mum or dad say right now? This can be a very emotional process so make sure you draw strength from the person you’re running for. Maybe say out loud … “This kilometre is for my sister Jenny!” … “Jenny is AWESOME!!”

3) A little caffeine goes a long way! – If you’re someone that responds well to caffeine and you’ve used this in your training, then a little caffeine at the right moment can really help! I would suggest popping two Panadol Extra at 25kms. The middle of the marathon between 25kms and 35kms can be super tough so this is a great time to get a bit of a caffeine boost. Try not to increase your pace too much when the caffeine kicks in and maintain a nice even pace if possible. You’re on your way to the finish line woo!! I do not advice Anti Inflams as this can be a health risk. Thankfully Panadol Extra is not an Anti Inflam and works like a treat 😀

4) Lions Breath – deep breath in and then breathe out loudly (like a lion). Sounds silly and looks silly but it works!! Expelling CO2 and inhaling plenty of oxygen is a simple but effective method to help you relax and refocus. A couple of Lions Breaths when you hit 30kms will tell your brain and muscles that there’s some work to do and you’re ready!

5) Shake out your arms, relax your shoulders – a lot of people hold tension across their shoulders and through their arms. Your arms and shoulders can become just as tired as your legs during a marathon so shake them out a couple of times at half way to help relax those tired muscles. The repetitive motion of swinging your arms can get a bit much, especially if it’s your first marathon. 

6) Use a powerful one word mantra – STRONG LIGHT FOCUS RELAXED COMPOSED … a one word mantra can be incredibly powerful. Think of a word before race day that empowers you and use this word to help get the most from your body and brain. My favourites are FOCUS RELAXED and COMPOSED. I try to visualise the letters in bold capitals before my eyes and this really helps me think about what each word means.

7) Break the race into sections (i.e. 25kms is half way!) – It may seem like 21.1kms or 13.1 miles is the half way mark but sadly it’s not. Psychologically the marathon doesn’t really start till 25kms so it’s a good idea to break the race down into manageable sections that you can mentally tick off as you go. For example ..

0-10kms Warm up – relax, fuel your body for later in the run, don’t run too fast, be patient

10- 21.1kms Set up – find your goldilocks marathon pace, eat, hydrate, set up the second half intelligently

25kms Psychological half way mark – time for some caffeine, focus on fuelling and pace

30kms Time to go to the office – maintain pace, keep fuelling, run a km for a loved one

35kms Only 7kms to go!! – relax, don’t forget to keep fuelling, focus on nutrition strategy

40kms Only 2kms to go, keep those legs moving, stay positive, get some sugar

8) Listen to your breathing – if you’re breathing hard in the first 5/10 kms, slow down. Try to run at a pace where your breathing is relaxed and calm. Trust your pacing strategy and don’t get caught up chasing people overtaking you in the first 10kms or so. You will most likely see them again later in the race.

9) Lean forward from your torso and run as efficiently as possible – as your body gets tired later in the race, your running form will become less efficient. Remind yourself to lean forward from your torso, be tall, hips forward and lift your knees. Focus on keeping an efficient running form and it will make you feel more positive and comfortable during the race. Your posture is a reflection of your mental state but it’s a two way street! If your brain sees your body running strong, efficiently and confidently then you can trick your brain into feeling stronger and more positive. Outsmart your brain! 🙂 

10) Use a pacer! – A good pacer on race day can be the difference between a great race and an ok race. If a pacer is available (and it usually is) then this is a massive advantage. This will take a lot of mental effort out of the equation. Find a pacer on the start line and use them. You won’t regret it.

11) Smile! – When you smile you feel more positive. Smiling is a great way to get the best performance from your marathon machine. Never underestimate the power of a simple smile 😀

12) Thank the marshals – Saying thank you to one or two of the race marshals is a simple act but they will be grateful for it. Many of these amazing people are volunteers that have given up half their weekend so you can run a marathon. Without these amazing people the race would be much more challenging. Also, some of the volunteers are marathon runners too. They probably know what you’re going through. Say thank you and they will tell you that you look awesome and that might just help you run a little taller and a little faster 🙂 

13) High fives and hugs – Ask your support crew to position themselves at the point on the course where you think you will need them most. You’re unlikely to need a hug or a kiss at 5kms or 10kms but 30kms or 35kms might be just the right time for some love. Just be careful not to stay for too long when you say hi. A quick kiss from your partner or your baby is great and will make you feel like you can run forever!! xx

14)Practice gratitude – You are one of a very small group of lucky people that can run 42.2kms for fun! Even if you’re suffering a little on race day, think about how lucky we all are to challenge ourselves and inspire our friends and family doing something we love. Running a marathon is a life changing experience that adds value to your health, your relationships and can create some beautiful friendships too. Keep your head up, be proud and don’t forget to smile at the finish line. YOU ARE A MARATHONER!!! 😀

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GNW 100 miles 2017 by Joe Ward

Posted by on Sep 14, 2017 in Running | 0 comments

GNW 100 miles 2017 by Joe Ward

GNW 2017

My seventh GNW 100 miler start. I know this race. I know this race scarily well, some would say to the point of obsession!! But that’s where it begins for me. The start line for MY race is my addictive personality and obsessive, compulsive nature. It’s one of the reasons I run; to channel my “monster” into something constructive. To turn my enemy into my friend.

The question after the last two years of running 24:10 in 2015 and 24:25 in 2016 … how can I channel my negative traits and turn them towards a sub 24 hour GNW?

What do other people do to run a sub 24 hours in this race? I asked Tim Locke, a good friend, running coach and winner of the 2016 race and his response was

“Training was mostly just emphasis on time on course … My aim was to come into the race undercooked.”

So I built my weekly volume from 100kms per week, adding an extra 5kms every 3 weeks from January all the way to the peak of my training running 155kms for 4 weeks in August. I tried to get comfortable at each new weekly volume before progressing after 3 or 4 weeks by adding another 5kms. I channelled my obsessive nature into getting these weeks spot on week after week. Sometimes within 0.1kms of my weekly target. I still did my tempo and hill work but it didn’t matter how fast I ran as long as my weekly volume was on target. 

During this time I missed only one training run, the last long run on the last hard day.

I had a 100km run on the last day of training program about 2 weeks out from the race and when I set out from Teralba station at 5.30am for what I thought would be my last day on the trail till race day, I felt tired after only 8kms. I was tempted to push through and complete the training run. My ego told me I needed to have the perfect 8 month training program and this was the last box to tick but I knew I couldn’t get to the GNW start line overcooked, injured or tired. This year I wanted to throw everything I had at a sub 24 and I needed every single ounce of energy. I had to silence the monster.

I finished my last day of training on 11kms instead of 100kms for that last long run. 5% undercooked is better than 1% overcooked!!

One thing I learnt during my training is that I have a good ability to FOCUS. When all else is failing on me, my legs are tired, my brain is mushy, I still have the ability to be objective and FOCUS. So this became my “power” word. FOCUS on the start line. FOCUS on getting there in the best possible shape. FOCUS on the things I can control.

My taper was perfect. Plenty of sleep, good hydration, lower kms, couple of massages and a super effective bit of dry needling from Kieran Watson at IB Physio in Manly.

I also had a few new tricks up my sleeve that I learnt from training. Lets do this!!

I met a few friends at Teralba and we laughed and chatted. This is one of my favourite places to be. Standing at Teralba, surrounded by some of the finest athletes in Australia. UTMB finishers, Hardrock 100 finishers, Badwater runners, C2K legends, Australian Internationals, brave 100km and 100 mile first timers and of course the amazing family and friends that fuel them and keep them moving. If I had to choose a tribe I would choose this one. In fact, one of the main reasons I run is because I want to be a part of this amazing group of individuals. Running 100 miles is a small price to pay to be initiated into this tribe of enthusiastic dreamers. What if you were asked to pay $350 to be a part of the cool gang, would you pay it?? That’s pretty cheap right??

The course had been changed due to the bush fires so we drove to the new start near Mill Lane and Heaton Road. As we drove around the huge bush fire at Heatons Gap we realised how large the impact had been. The smoke filled the front windscreen. A part of me thought this event would be stopped before the day was through but either way I was here to run for as long as the race organisers would let me. There’s a feeling of peace that comes with surrendering. I told myself that all I needed to do was run until someone told me to stop. Just run. 

And we’re off!!!

The first 20kms of road flew by. I settled into a decent pace and ran a few of the early hills. I thought I might be running a little too fast but I was so glad we didn’t have to climb Heaton Gap Lookout or navigate the technical section of the Jungle. An out and back on a steep hill and then at around 19 or 20kms they directed us into the Jungle. What?? I thought we were going to skip this section?! Wrong. This section always kills my legs. Several 100km runners and a few 100 milers overtook me through the jungle but it was early days and I knew the next section was runnable. I was hoping to get to Watagan HQ for 9am but settled for around 9.35am. This first section was tougher than I thought it was going to be but still not as tough as previous years. I was happy to be through a tricky section without getting lost and have the nerves of the first stage behind me.

I met my support crew at Watagan HQ, CP1 and did a quick turn around. Gavin Markey overtook me and whizzed past. He looked so strong it was scary!! Maybe Gavin was going to win again this year?? Gavin not only supplies half the running community with Tailwind but he also lives in Berowra Waters on a beautiful and brutally hill part of the GNW. He is not just experienced but one of the best on all parts of this trail, North and South. I knew I was in good company and chased Gavin down to Congewai Road. When I hit the road I knew it was almost exactly 7kms to the checkpoint at Congewai school (CP2). 4kms to the first little hill where I had a quick walk break then another 3kms across the bridge and round the corner to be weighed and have a quick gear check. I was determined to arrive at Checkpoint 2 around 12pm and I did. 12:05 arrival and then out of the checkpoint with a Marmite and Tomato sandwich at 12:10.

This year I vacuum sealed all my gear so the gear check at CP2 was quick and painless. Thanks to Ben “Blackie” Blackshaw for the top tip!! Also thanks to Karen Barrett for the recommendation to buy the vacuum sealer from KMART!!

As I left CP2 the encouragement was amazing from the marshals, the support crews (thanks Tim!!) and my wife Emma ran to the fence as I was leaving and said, “I love you.” I had lots of love and a marmite sandwich, life was good! Two checkpoints were behind me and I was bang on schedule. Could this be the year??

I knew I had a hard stage ahead of me. First the communications tower and then climb up the valley on the other side but I knew there was some good runnable sections at the top of the Comms tower climb.

One of my rules is “Never outrun your running.” I knew I had to pace myself intelligently over this section to get the most out of my legs. So much of ultra running is walking that tight rope between too fast and too slow. “No attacking, no slacking!” Another rule. I needed to find that goldilocks 100 mile pace. FOCUS!!

I found myself at the top of the comms tower. Quickly watered a tree, 1 minute sit down on the log. Ok lets run. I started running and felt good. The high volume weeks had paid off. All those 140/150km weeks had taught my muscles to keep going even when they felt tired. It felt like just another Sunday afternoon run. The muscle memory was there and it felt great!!!

Down into the valley, I thought about how important it was not to push too hard at this time of the day. The cooler temperatures were on their way and I needed to save some running for the night section. This section between CP2 (50kms) and CP3 (76kms) was all about maintaining and keeping “The Mongrel” caged.

In December at the C2K I heard a great analogy for the different personalities in the mind of a runner. I think it’s Martin Fryer in Queensland that created this (?) so all credit goes to him.

In every runner lives three personalities :- The Scientist, The Mongrel and The Hippy.

The Scientist is constantly counting counting counting. He says, “5kms to the next hill, 10kms to the next Checkpoint. 6 minutes per km means an average of 5km every half hour. That’s 65kms complete, only about 110kms to go!!” Counting counting counting on and on. Measuring every bit of data to try to change the numbers.

This counting and measuring can be helpful at times when you’re working to your checkpoint times but it can also drive you completely INSANE!! It’s best to keep The Scientist as quiet as you can for as long as possible. Every time you look at your GPS watch, The Scientist will have something to say about it and it’s rarely productive. “Only 5kms to go!!” Oh please shutup dude.

The Mongrel on the other hand is less focussed on numbers. The Mongrel just wants to be let out of the cage all the time. He wants to sprint and race at every opportunity. He says, “Lets just run as fast as we can and hold on in the last 50kms!! We can do this, I feel strong!! Lets go go GO!!” He also says, “Don’t get overtaken!! Lets SPRINT!! We can hold sub 5 minute kms EASY!! We can beat this guy!! I’m unbreakable!! Let’s push!!”

The mongrel is really useful in the last 10kms, maybe the last 25kms if you’re legs are feeling good but The Mongrel needs to stay firmly in his cage till then. He is no use in the first 150kms when stamina and pacing take priority and he can actually mess things up if you let him.

Finally, there’s The Hippy. The Hippy loves the mountains, the trees, the animals. He soaks up every view and is euphoric when the sunshine hits his back. His mind wonders into the sky, forward and backwards in time and space. He sees every run as a series of adventures in a journey that goes on forever. He knows there is no finish line, there is only the things in life we cherish. Family, friends and our ability to run. When he sees another runner he sees a fellow explorer with some great conversation and insights. He sees an ally in the journey towards the sunrise. He really doesn’t care about what position he’s in, he just wants to run his own race.

So I run with The Hippy during the middle of the race for as long as I can. Occasionally I need to FOCUS so The Hippy doesn’t completely take over but eventually The Hippy and I arrive at the Basin. This is my home. The Hippy says, “ I love this shit bro!!!!”

Another quick turn around, I say hi to Paul, Margie, Scott, Tim and my support crew. Tim says it’s only 20kms to the next checkpoint at Yarramalong so we fill my hydration pack accordingly with only three quarters of Tailwind. It’s about 4:10pm so I remove my visor and sunnies and hope I don’t need to use my sunglasses again in this race. Head torch on my head, it’s not turned on yet but the night game is about to begin.

I know there’s some good running coming up after the climb out of the Basin so I try to eat some Shot Blocks as I leave. They’re a nice break from the Clif bars I’ve been eating every 3 or 4 hours. Never underestimate the power of a little sugar!! 

I hit the top of the hill out of the Basin and my legs are feeling good. Again “The Mongrel” wants to sprint but “The Scientist” reminds me that we have around 11kms of runnable road coming up into Yarramalong and I want to run as much of that as possible.

Before long I hit Cedar Brush Creek Road. 11kms seems a long way. I negotiate with my legs to run halfway which is 5.5kms. Everything is easier when you get half way. Before long I’m at 5.5kms, then 6kms. The Scientist says “5kms to go at this pace is about 30 minutes. You could run close to 12 hours!” I see the Wombat sign which means 3kms to go. I know this course too well.

I arrive in 12:15. Outside the checkpoint one of the marshals asks me if I’m finishing here. I try not to respond with negativity. “Not today!”

At Yarramalong my watch says 96kms. Legs are good, my weight is still below my start weight so no Doctor required as in previous years. One of the Marshalls tries to give me a 100km finishers medal which I’m not supposed to have. I really need to get out of here before it gets too comfortable. Then I see Blackie. My trail brother from another mother! He knows where I am. My head is euphoric and exhausted all at once. I call this place la la land. He smiles a knowing smile and I draw strength from his understanding. Then Tamara from Maddonnutrition tells me I look great. Compliments work so well on a tired brain. Thanks Tamara!!

Hugs from my crew. Another gear check, almost as quick as the last one at CP2. My baby Nia looked happy strapped to the front of Tamara. Mark Redding appears out of the darkness and I know I’m in good hands. 

I chatted to Mark as I left Yarramalong and told him how important the next section was for me. Yarramalong to Somersby is 29kms of punishing trail with plenty of climbing and the key to the whole race. I needed to run well here to get anywhere near a sub 24 hour time. I popped my first couple of Panadol Extra which I had been saving for the last 12 and a half hours and we blasted out some music from Mark Redding’s phone. My phone had mysteriously died so my pre-downloaded playlist for this section was unaccessible.

The caffeine kicked in BOOM!! Thankfully Mark had great taste in music with plenty of rousing guitar anthems blasting out from his phone. I measured this section in training. It was exactly 5kms from the Yarramalong checkpoint over the infamous Bumble Hill to the rocky climb up to the road. 5kms of work would get me through this first part of my Nemesis. Lets go to the office!!

Mark and I went to work and I had forgotten how amazing at pacing Mark was. Mark had paced me previously on the first section of the GNW250. The GNW250 is a 276km “Fat Ass” run encompassing the entire North and South of the GNW trail from Queens Wharf Newcastle to Macquarie Place in Sydney CBD. Mark paced me in 2015, the year I achieved the course record (49:05).

Mark told me when to walk and take it easy. He kept “The Mongrel” caged when my brain was getting mushy.

Before long we caught up with Gav. Sadly, Gav was not looking as strong as he did at Yarramalong. I knew where Gav was physically and mentally because that’s exactly the same hole I had fell into on this section last year. I tried to console him and say some words of encouragement but his calf was torn and this was the end of any running during this event. I could tell he wasn’t going to give up though!! Even though I sensed that he was thinking about the 12 hours plus of marching ahead of him!!! I could see already that this year Gav would accept nothing but a finish.

999 out of 1000 athletes would have given up at this point but anyone that knows Gavin knows this guy has the right stuff. There’s depth of character then there’s the stuff this guy has. I know Gavin’s deep well of character because he has also crewed for me before.

He taught me about the negative chatter in your head that he calls Leroy. Gavin taught me to disassociate myself from Leroy (the negative voice) and FOCUS on my own thoughts. Powerful stuff and a great lesson to anyone who finds themselves in the hurt locker. It’s well know in ultra running circles that your brain will give up long before your muscles. Don’t listen to Leroy!!!!

Well done Gavin Markey you’re a bloody WARRIOR!!!!

Mark and I push on. Mark tells me the history of the GNW race. We chat and laugh. We turn the nemesis section into a lucid dream. The Hippy returns. A wave of Euphoria builds as we get closer to Somersby because I know that as soon as we arrive we have one of the easiest sections of the GNW. 16kms of rolling downhill 🙂 

We arrive at Somersby CP5 (126kms) about an hour ahead of my schedule at 10:43pm. I thank Mark for an amazing section and one of the strongest runs on that section I’ve ever done. The race is starting to feel like a dream now. This could be because of tiredness, panadol or a combination of both. For the first time I wonder what position I might be in. As I leave the checkpoint with my new pacer Nick Hough, I ask him my position and he says he has been sworn to secrecy. I don’t really care at this point because I know the next section is a net downhill and very runnable. I think to myself, “Lets worry about my race position at Mooney Mooney.”

Nick and I walk about 100 metres out of the checkpoint and my head torch starts to flash. Maybe I should have practiced with my new Pretzl head torch before race day?? I ask if Nick has a spare battery or head torch and thankfully he has come super prepared. LIFE SAVER!!!!

We run and chat and sing along to my playlist. My phone has been charged so we blast out some tunes while we discuss Game of Thrones, the next Star Wars movie and Netflix shows.

This section is only around 16kms so I knew I could run it pretty much without stopping. As we ran The Scientist calculated that I was going to reach Mooney Mooney CP6 waaaay ahead of my scheduled time of 2am. As we got closer to the checkpoint we saw head torches ahead. It was Grant Brisbin with his pacer. He looked a little tired but I knew he was one of the strongest runners on this course. We caught up with him quickly so I think he was going through a bit of a bad patch. We said hi, offered some encouragement and then pressed on ahead to the checkpoint.

As I arrived at the Mooney Mooney checkpoint I knew that Grant was still just behind. Grant has been DESTROYING my Strava Course Records on the GNW all year in his training for this event so I knew I had my work cut out for me. In and out of Mooney Mooney with Nick in 2 minutes. As we left I asked Emma what my position was … “There’s only Brendan Davies ahead of you. Go get him!!!” … I laughed, not just because I was pleased to be in second place but also because I knew the chance of catching Brendan was nearly impossible but I could stay ahead of Grant and that was all I needed to FOCUS on. 




I had to focus on the last 25kms. I repeated the words, “Focussed, relaxed, composed” out loud. I was in second place and very unlikely to catch Brendan but there was absolutely no way I was going to let Grant sail past me. If he wanted to get past then I was determined to make him work hard. Lets go to the office, I thought. Unleash the Mongrel!! Too late to be conservative. You can’t get more broken than completely broken!!

I convinced my muscles to march fast on the climbs. Each time my mind would wander towards the finish line I would tell myself to be FOCUSSED, RELAXED, COMPOSED.

No silly mistakes. If I can just hold on I will finally get my sub 24 hours. Don’t think about that, just FOCUS.

The Scientist in my head starting breaking down the section. 10kms to the Waterfall. Then 5kms from there to the sign. Then 4kms from there to the dump. Then only 7kms to the finish!!

I ticked off the landmarks. My brain wasn’t working so well. We replaced a head torch that I thought had died with another head torch. Both head torches were perfectly fine including the one I replaced. My brain was failing me but I kept telling myself, “The quicker I run, the quicker I’m done.”

Ah the Waterfall! The Mooney Mooney checkpoint was now 10kms behind us. But what if Grant had started to get stronger? I needed to press on. 5kms to the sign.

When we reached the sign I knew we were almost in single digits. We were nearly under the 10km mark to go but I didn’t want my body to fall apart until the race was done. I had to try to convince my legs not to relax just yet. Give me 10 more kms please legs!! Every rustle in the bush or noise behind us sounded like a runner was about to catch me. The fear of losing second place was the only thing that kept me running. I was running scared but it was working. I’m sure my conversation with Nick had got a bit boring by this point. My sentences became shorter and my brain was a little confused, sorry Nick!! 

We reached the dump!! 7kms to go to the finish!! I’ve never been so happy to see a rubbish dump!!

3kms to the road. Done. We crossed the road onto the sandy trail. FOCUS. What if Grant was just behind us? I can’t lose it in the last 4 kms!! I can’t think properly, just run. FOCUS!

We hit the stairs and a sense of relief rushed over me. I knew nobody would catch me now. Past the Patonga sign and onto the last downhill to the beach. Was this really happening? It felt dream like. 7 years running this race and I would finally run a sub 24!!!

Nick and I hit the beach and I had a very strong feeling that this was all a dream and I would soon wake up and realise I hadn’t started the race yet. I sincerely hoped it wasn’t a dream.

We ran along the sand. Nick turned to me and said, “It’s 4:24am, you could run a sub 22 hour GNW!!” This was the final piece of the puzzle I needed, this was definitely a dream! None of this was real but I thought I would go along with it anyway because it was a good dream. 

21:58 and 2nd place

Thank you to my amazing crew Nick Hough, Mark Redding, Anna-Lena Werner, Jon Richardson, Emma Ward and Nia Ward. You really have made my dream come true.

To all of the GNW family, Tall Geoff, Whippet, Spud, Adam Connor and you’re respective better halves, thanks for all the encouragement and support over the years. I have learnt so much from all of you and I couldn’t have improved without each of you helping me.

To the GNW event organisers, volunteers, marshals and Terigal Trotters, I don’t know if you all realise how special this race is but it’s become a second home for me and for many of my friends. Thank you to each of you that make this annual pilgrimage so special. We train for it all year, we suffer for it all year and then we talk about it all year too!! This race is unique in Australia and we love it!!

To all my GNW 100km and 100 mile comrades … whether you finish first or you don’t finish at all, lining up on that start line takes some serious courage. I admire and respect each of you.

Thanks to my sponsors North Face and Sydney Road Dental Care.

Thanks to Kieran from IB Physio and Tamara from Madonnutrition

See you next year 😀

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11 ½ weeks without alcohol by Shirley Taylor

Posted by on Jun 8, 2017 in Running | 0 comments

11 ½ weeks without alcohol by Shirley Taylor

11 ½ weeks without alcohol.

I was at one of my first training sessions with Manly Beach Running Club, and we were on our way back from Curl Curl surf club at the base of the Freshwater stairs.

 I was ready to throw up. 

Who would have thought that the 2 (albeit generous) glasses of red wine I had consumed the night before would have this affect on me in the morning. This is way less than my normal consumption.

Anyway, Joe got talking and I believe it could have possibly been a lecture on the effects of drinking the night before and running. Here is what I got told…

Don’t drink the night before you run

Plan ahead so when you think you will be running in the morning don’t drink that night before. Save it for a night when you know you wont be running in the morning.

Alcohol can effect your running

It can slow you down

It can make you feel ill. Ummmm (knew that one)

Pace yourself

Everything in moderation

Well, I’m not a half glass type of person. It’s all or nothing for me.

I was new to the running club and wanted to make a decent go of it, so I thought OKAY if I have to pace myself and only drink on certain nights when I’m not running in the morning I will change my whole routine. I had also been very ill on and off for 8 years and when I was eventually diagnosed and treated with this medication that helped in my gaining about 15kgs, I had vision. The running club was going to sort it all out. 

 I decided to stop drinking altogether (remember all or nothing) and increasing the days I went to the run club from 2 days, to 5-6 days. This only gave me one free night during a 7 day period and I honestly thought what’s the point. The minute I have one drink I’ll be hooked. One or the other, not both.

I started off in hibernation because it appears that I live on Party Street central and our house was the party house. I had to hide from my evil neighbours especially on a Sunday. Good old Sunday sessions. There were text messages flying around everywhere.

Are you ok?

Are you sick?

Are you away?

Are you out?

Well no I was not any of the above, I was just trying to have some will power and hide from you all whilst I was chest deep in my 20th cup of green tea for the day. The first week is the hardest.

I would also get texts from my neighbours saying just opening up a bottle of Verve come over, or Dom. They were relentless. One of my neighbours after about 5 weeks begged me to have a drink as he now has to make conversation with his wife. Jokingly.

There was nowhere to run or hide so it turned out. I had to come up with another option and still be social. My neighbour Jo was over and introduced me to Lime & Soda water. Bingo!!!! I poured this into a wine glass and all the ribbing, teasing and conversation about my not drinking stopped. It was just the knowing nods. Yeah…. I knew she wouldn’t last. Looks like an aged oak chardy.

I confessed eventually and now all those nods are in admiration that I have lasted this long. I went to the wharf bar to meet the other runners the other week and decided to try lemon, lime & bitters. Got the first one in a wine glass that looked like a very special cocktail. Alcohol urge gone. I never once felt that I was pressured into having a drink. It just took that simple solution of switching glass types to be a part of the scene. Mind you I never found the other runners but ran into some old friends and made plenty of new ones.

There are a few key factors as to why I have lasted this long as I certainly didn’t think I could do it but I really enjoy the running club and am out there most mornings. I learnt that if you can hold out until the 3 month mark then that urge for alcohol goes away. I have still definitely experienced that urge but my will power has prevailed. Hopefully there is a magical switch next week that will go “okay you win!” I got talked into doing the Adelaide ½ marathon, so not really interested in drinking and upsetting my routine prior to this event. But of course we have a ski trip planned for July with friends. My idea of skiing is seriously to the next bar. Or lets warm up, in the bar where I can have a beer or Gluhwein. Who cares what the time is. Ohh will power, please don’t fail me!!

Goals are now so important and achievable.

I don’t know what my final aim or ambition with this is but one thing I do know is that I seriously feel fabulous and healthy and don’t want that to change.

I can run further and faster now that I’m almost 50 than in my 20’s. Just goes to show what a bit of advise can do from someone experienced like Joe, especially when you listen and take it on board.

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UTA 100 Race Report by Anna-Lena Werner

Posted by on May 31, 2017 in Running | 0 comments

UTA 100 Race Report by Anna-Lena Werner

UTA 100, what an experience!

Although I am still recovering, I am grateful for the experience and proud to say that I finished. 

The preparation for the event was often challenging and required absolute dedication but I loved every minute of it. The journey is what really made this experience so special, all the long Saturday runs in the mountains with the Manly Beach running club, the 5.00 am weekday starts and endless runs in the rain, the wonderful people I met along the way and their inspiring stories as well as the social sacrifice– I don’t even see this as a sacrifice anymore as it only made me stronger and happier.

I’ll admit that there was a time when I doubted myself and thought I wasn’t going to be able to run. About 6 weeks leading up to the event I was diagnosed with a stress fracture on my lower fibula and was devastated but decided not to give up. The support from Coach Joe from Manly Beach running club and physio Kieran from inBalance Physio was exceptional. After two weeks in a boot, a lot of cross training (not so fun), good nutrition and visits to Kieran as well as support from friends and family helped me in getting ready to feel confident at the start line.  

Coach Joe and I started the race in wave 6 at 6.57 am on Saturday Morning and I seriously couldn’t stop smiling for the first few hours of the race. I broke the run into sections, between each checkpoint and water point. Mentally this is so much easier than one long run. I went down Furber with joy and even the golden stairs were fun with fresh legs. The views along Narrowneck were absolutely breathtaking and the great conversations with Joe just made it feel so much easier. We arrived at CP2 feeling fresh and only quickly pausing for water and also CP3 didn’t seem too far away. I expected the pain to hit me about now but it really only started kicking in after Nellies Glen. We then arrived at CP4 ahead of time at around 3.15pm where we met my support Crew Craig Arnold from Core 9 Fitness – it was so good to see him there.  It is interesting how the little things such as a clean shirt, a hug or a certain kind of food keep you motivated between checkpoints. We didn’t waste much time and headed back out quickly. 

The next section I found so uplifting and the views were remarkable with the sun starting to set. It was a joy to run this part but little did I know the beast that was waiting to greet me on the return leg (SO many stairs). The run into Fairmont for a drink stop helped a little but Craig and Jo had to push me to keep moving.  My knees were starting to really hurt on my way to CP5 and Joe did a great job distracting my mind from the pain. We started dedicating each kilometer to a special person in my life, which really helped. I also started to be a bit more emotional and vulnerable but I guess that’s pretty normal. I felt quite relieved when we made it to CP5 and Craig was well prepared as he cooked up pancakes and helped release my ITB by massaging my legs. This was a point where I didn’t know how I was going to get back up and down all the stairs that we had just climbed on the last leg. I remember when Craig said to me that I will learn more about myself in the next 20Km than in the last year combined. It was not until later that I understood what he really meant. Joe motivated me to get going and it was a good feeling to head back towards the finish line. As much as I wanted to run, my knees were hurting so much that it was a combination of shuffling, walking and running. It was like a battle with myself as my body just wanted to give up but I had to tell myself that I can still keep going. Joes support was second to none. 

When we arrived at Fairmont resort, I knew that we only had 10km to go but they were the longest 10km of my life. More stairs, those bloody stairs!!! I started feeling very ill during the last 10 km from stomach cramps to muscle cramps and legs that were just giving up. Every step up or down the stairs felt like a million needles moving inside my knees combined with little electric shocks. Even though my body went into survival mode, I can say that I never felt so alive at the same time. My mind wandered to a place where worries melted away and where the beauty of the present moment was in sharp focus. There were a lot of positive images on my mind that I think rechanneled into forward motion. There were several times where I just wanted to stop and take a break but Joe helped me move forward. During the last km on Furber steps I started talking to a fellow runner who was in front of me – we struggled together. He explained that he had never run 40K let alone 100K but he was there on the day pushing himself beyond limits to support a cause that supports parents who lost a child, so did he. This was truly inspirational and helped me cross that finish line together with Joe after midnight. We completed the race in 18hours and 14 min. The race left me physically and mentally drained but very satisfied and very happy. 

Ultra-Trail Australia UTA50 UTA100 2017

What did I learn? 

I honestly don’t know where to start as this was all about the journey that has taught me so much. I gained a lot of inspiration from fellow trail runners. It was not an easy task with plenty of obstacles along the way including injury, doubt and sacrifice of common every day activities. Determination, dedication and perseverance resulted in valuable life lessons and a new outlook on what is truly important in life. Supporting the Charity “Righteous Pups’ motivated me on the days where I felt tired or struggled to keep up with training but it also helped me to finish the race because I knew I would be making a difference and help a family to a happier life. I also learnt not to accept no as an answer, bad things happen but it is what we do to learn from our failures and tough times. We are all in control of our destiny if we just apply ourselves. I hesitated when it came to believing that I could run a 100km trail race, but I am so glad I signed up.  Running is my passion but I believe that anyone’s passion can be used to change people’s lives. Everyone can achieve whatever they set their minds to, regardless of how impossible it seems at the start. 

Thanks to everyone who supported be during the journey and on race day. It means so much.

Anna AKA “Aqua Anna”

Ultra-Trail Australia UTA50 UTA100 2017

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when things don’t go according to plan (move.27.05.17)

Posted by on May 29, 2017 in Running | 0 comments

when things don’t go according to plan (move.27.05.17)

F*ck yeah. Finally, a solid hour of bliss running on the trails today, squeezed between Joe’s double session. Can’t quite believe I’m finally back. Months of building back up super slowly, squeezing in every little bit I could. Constantly in awe of consistency, and the little wins always feel awesome.

Hard to believe, this weekend last year I was driving back from the Masters Rowing State Championships with four medals draped around my neck, 3 months pregnant, and secretly feeling very chuffed with myself. * 



Quick calculations in my head…

  • stay in boat rowing lightly until September, 
  • baby end of November, 
  • post labour – internet says give it 4-6 weeks 
  • back in boat end of January at the latest!
  • 3 months of training before States
  • SWEET! I mean honestly, we couldn’t have planned it better if we tried.

Oh, how wrong I was (insert large chuckle at naivety here). 

Post labour complications, being a first time mum, extended recovery, sleepless nights, household schedule issues, the whole income thing… rowing just ain’t gonna happen, well at least, not for now. But, moving has always been my key to sanity. Due to its flexibility and accessibility, returning to running was a no brainer. Goal shift – get back racing on the trails.

I’m a big believer in one step at a time. Set your big goals, crazy is not a problem, the key is a really decent time frame (probably 1.5 to 2x what you think – serious wiggle room), and break it down into realistic bite size chunks. Setting small and medium goals all along the way really helps to keep you focused on the big picture. 



*Racing 3 months pregnant is not generally recommended, this was tackled with a huge amount of research, guidance, and monitoring. 






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Runs With Cows

Posted by on Dec 24, 2016 in Running | 0 comments

Runs With Cows

One day until Christmas! Everyone take a deep breath and let it out slowly! It is the silly (crazy busy) season again and I’m sure most of you are running around like mad things, instead of the usual just … running around.

News in the club: A couple of weeks ago The Christmas Party and Awards Ceremony was held at the Glasshouse Bar. It was a fantastic evening and the sparkling wine and chatter flowed. Thanks Kirsten for organising and Dom for our lovely presents (and I’m sure everyone has framed their certificates! Thanks Joe).

Last night was the Christmas lights run which looked amazing. I wish I was there but I’m still cycling!!!

And of course the BIG news which caught me by surprise, was the birth of Little Legs (Brooke)! Congratulations Lyanne, what a beautiful Christmas present.

And the rest:

Don’t forget that the running does not stop over the holiday period, so if you are around Manly, turn up! The coach will see you at the clock.

However, I realise that a lot of us may not be around Manly over the holidays, so it got me thinking (especially after seeing Kirsten’s running shots from up in Noosa). Where are some of the best (beautiful / interesting) places that you have run? Sure, it’s hard to beat the Northern Beaches, but if you have a story about a favourite place that you have run, lets share it with other members in the club during this holiday time (send me your stories).

When I go on holiday, I try to always have a run to get the lay of the land (as well as stretch the legs after travelling, and to work off all the cocktails). I have run through many country tracks, through many quiet villages and along busy Asian city roads. I have to say my least favourite runs were in Kathmandu and Beijing (smog and feral dogs). Some of my favourites have been country areas of Nepal with the local children and dogs following, Sri Lanka (the looks from the locals can be priceless), the canyon country of USA (jaw-dropping) and anywhere in New Zealand (gorgeous wildness). Then of course there is Australia. Freycinet NP in Tasmania was a fantastic one for its wildlife and views. I love exploring and at times getting lost.

img_4235 img_2546

Then of course there are those memorable runs for other reasons. I lived in Gloucester, NSW, for a short time on a hundred acre property looking after horses and, at times, cows, agisted by local farmers. I used to run around the paddocks and dams at the end of the day and often a few horses might join me. They enjoyed leaving me in their dust as they raced each other to the gate. On one particular run around the dam, however, I created a new running club. The herd of cows decided to join me. I started running and they followed, and then continued past. A little bit concerned about being trampled, I stopped. They stopped, and looked back as if to check that I was still coming. And so it went on, all around the large dam in the paddock. They seemed to be having a great time.

Happy Christmas everyone. Enjoy the time with your families (especially those new bubs) and if you are going away, have a great time and keep runing. Look forward to seeing and hearing about your travels.

Remember any contributions (running or club related) are welcome. Just send me an email.

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It’s Summer at Manly Beach!

Posted by on Dec 2, 2016 in Running | 0 comments

It’s Summer at Manly Beach!

Welcome MBRC peeps. Hope you are all enjoying the warmer (hot!) weather. Remember to run in the cool of the day (I recommend 5.30am, or 6.30pm as being excellent times) and hydrate, hydrate, hydrate. Also wearing a visor is a good idea. I’ve seen some navy blue ones running around that look extremely stylish.

News from the Club

It has been a huge couple of weeks in the club for news, with the birth of gorgeous Nia and some supreme race efforts. However, I will leave it to those involved to catch us up there (Keep the pics on FB coming, Joe).

Don’t forget this Sunday is the Manly Beach Running Group Christmas party, so don’t forget to attend! (I believe there may be incentives to turn up). I can’t wait to see everyone there for the festive celebrations.

At the moment I am on physio orders to not run for at least a week (yes, very frustrated). So I’ve been hitting the bike and pool. I found out that you still can do Friday hills around Dee Why and Freshwater at 5.30am, just using bike power instead.

Here is an article for all those who have been sidelined this year with injury (and some of you have had some actual serious ones).

And another very dramatic and serious one:

On a more positive note: In the next couple of weeks I will be posting some race reports from members. To start off, Alana has generously sent in her report from last Sunday’s Central Coast Half-Marathon.

Central Coast Half Marathon  Race Report

Beep beep beep… my alarm was off at the very “unhappy” hour of 4am to run the Central Coast half Marathon.

On arrival I was greeted by the beautiful backdrop of The Entrance and 1600 runners getting ready for the half or 10km race.

My initial goal was to run the half in sub 1:50. Unfortunately life had definitely gotten in the way of my training and the legs already felt sore so I knew the outcome of the day was with the running gods. Then my phone and only time keeper died at the start line… super!!

After the gun went off I stuck to a pace that I’d hope matched my plan and thanks to my new best friend in  his lycra and loud Nike app, I knew I wasn’t far off.

At 2km my legs felt like I had already run 10 and I hesitantly decided to move down my A, B, C goals and just finish the race happy and in one piece.

The scenery was extremely beautiful and the race had a real small town vibe with kids holding their hands out for a high fives and people cheering from their balconies. At 16km Id lost any chance at competing with my PB and had indulged in many walk breaks. Naughty!!

I heard people chatter all sorts of times 2:30, 2:45 so I had no idea what time I may get. What I did know was that for the first time this year I was running a half marathon with a smile on my face and no fear of the dreaded medical tent at the end.

With the finish line in my sights I managed to have saved enough in my tank to sprint over the line and complete my race with a sub 2:10 time. Success!

By Alana Shegog

Well done, Alana, we all know what busy weeks at work you had leading up to this race. You ran a great time and finished with a smile on your face. Job done!

Have a wonderful week everyone, and looking forward to seeing you all on Sunday!


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Talking to yourself is the first sign of sanity!

Posted by on Nov 24, 2016 in Running | 0 comments

Talking to yourself is the first sign of sanity!

As athletes we have many different aspects of our training to consider. Firstly there’s the importance of a structured training program. Secondly (or maybe joint first) we all know how important nutrition can be. Good nutrition for an athlete can be make or break! Not just day-to-day nutrition but also during exercise and your post training nutrition. Then there’s work commitments, family life and last but certainly not least, finding time for plenty of sleep in between. 

These are all important factors in our training and vital to an athletes success.

But what else do we need to be successful? 

What if I told you that you need to listen to the voices in your head? 

No this isn’t the beginning of a Stephen King style post! 

In reality we all have different voices that “talk” to us during the day but knowing which ones to listen to and how to respond can mean the difference between a great training day or a sucky sluggish hour. 

The first voice I call “The Governor.” The Governor is the voice that wants to protect us from danger. The Governor says, “stay in bed!” and “have some extra sleep!” The Governor also says, “You’ve trained hard enough this week. Have a day off!” Sometimes during a training session the Governor will say, “Wow that sounds dangerous. I don’t think we should even try that!” The Governor is a bit like your nan. “Have an extra biscuit, you’re looking a bit too lean.” All the Governor wants to do is protect you, feed you up with lots of calories and keep you safe at any cost. The Governor would quite happily keep us in bed all day, eating junk food and watching TV if it could because that’s the safe option. Essentially all the Governor wants to do is keep us alive … The Governor sees danger everywhere. Brain scientists might call the Governor the reptilian brain. Useful for survival but not for much else.

So how should we respond to the Governor ?

I think in order to understand and respond to the Governor, it’s important to know the difference between scary and dangerous. 

This is a great concept I’ve borrowed from Jim Koch an incredible entrepreneur and founder of Sam Adams beer.

Getting out of the bed and doing an early morning training session can be scary, especially if it’s our first time but is it dangerous? Sprinting up a hill you’ve never sprinted up before can feel scary but is it life threatening? Pushing ourselves to our limits can often feel scary and make us emotional but it really isn’t going to do us any long term damage. We all know the thing that’s truly dangerous is staying in bed, avoiding exercise and living an unhealthy lifestyle. Long term inactivity really is life threatening! So listen to the Governor, that voice that keeps us safe from harm but also recognise when the Governor is being a little bit overprotective.

“It’s ok Governor. Relax. We’ve got this!”

The other voice that comes up a lot I like to call “Leeroy.” This was the name a good friend of mine gave to his own negative internal dialogue. 

The first thing you need to know about Leeroy is that Leeroy is a bully. Leeroy says, “Ha! You can’t do that! Who do you think you are?!” Oh and his favourite is “Who are you trying to impress?! Why are you even trying?!” 

It’s important to understand that Leeroy is not you. Leeroy is a business associate of the Governor voice. He’s simply trying to protect you from danger. Leeroy, like the Governor, can be useful but he can also prevent us from achieving our potential. I like to reply to Leeroy with something along these lines … 

“We’re doing this because I am an athlete. I know I can do this. I’ve done this before. I am strong. I am powerful. I will succeed and I don’t need you.” 

Over time you can reprogram Leeroy to be a little less negative by creating your own inner narrative. Try talking to yourself the same way you would talk to a friend. Be kind and gentle and you will definitely improve your performance.

I often try to talk to myself the same way I talk to my daughter. 

Here were my first words to her when she was born …

“Listen to the mustn’ts, child. Listen to the don’ts. Listen to the shouldn’ts, the impossibles, the won’ts. Listen to the never haves, then listen close to me… Anything can happen, child. Anything can be.”

Shel Silverstein – “Listen to the Mustn’ts”



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MBRC November 18 2016

Posted by on Nov 18, 2016 in Running | 0 comments

MBRC November 18 2016

News from the Club

Arroooh! This week was Super Moon Week. Anyone notice any strange behaviour? Hair growth? Well I’m sure the wolf pack was out running this week!

On Saturday, members were out to enjoy the wild sounds of Deggsy’s Midnight Runners at the Boatshed. Thanks, Paula, it looked like Derek was having a blast!


So was there a decision on the new name?


Some beautiful mornings were enjoyed this week (from the look of the pictures on FB of those sunrises) and it was great to welcome back Coach Ananda to Tempo Tuesdays.

This week’s member story

Running with the pack

I joined Manly Beach Running Club in February of this year. Before that I had mostly run by myself. I was good at running on my own. Motivation has never been my problem; I love to run (just to make me sound really strange, I used to think that I was a horse). Running is my freedom and running has been my escape (and it’s really good for the odd epiphany on work, life, .. and shit).

I started doing short runs for exercise and peace of mind around the roads and bush tracks in my local area. Then I just kept going out for longer and thought I might start entering fun runs. So I decided to enter the City to Surf. There are lots of training guides online so I just followed one. I became quite disciplined, and it all grew from there. 14k turned into half marathons. I always felt wonderful when I set myself a challenge and met it. So then I thought, well I should do one full marathon in my life. So set myself the target of the Sydney marathon, raised money for the Oasis charity and followed an online training plan faithfully (e.g.Fartlek sessions on the local oval. I even grabbed a stopwatch from work and went to the Athletics Centre at Olympic Park for some 400 and 800m speed repeats). Anyway, you guys know how it ends, one marathon suddenly becomes two, then ….

I moved to Dee Why last year. Then, during my many runs along the coast of the northern beaches, I kept on spotting these people in the same shirts running in the opposite direction. They looked fit, happy and friendly runners, and I thought, ‘I must find them’ (sorry, still sounding strange).

Cut to a year later, and I love running with the MBRC pack. I’ve met so many wonderful people with the same interest (veering on obsession) as me (coffee and running), that talk my language, are completely supportive and, yes, friendly. Not forgetting the most positive, inspiring running coach in Mr Joe Ward. Thanks, Joe. Joining a running group has made me set goals, mix up my training and run against such talented runners.

Now I’ve entered my first ultra-event, something I possibly never would have done without the influence of others around me. (I thought for a long time that a ‘half’ was my maximum distance). Some advice: Don’t get stuck on thinking that you can only do so much or go so far. Keep pushing the boundaries. Get bored and ask ‘what’s next?’

This morning, I couldn’t run with the pack (early work start – hair wash, etc.). That’s alright, I still enjoy running by myself, and I sometimes miss running around Dee Why and up to the Long Reef Headland (the other day I even checked local Dee Why Strava segments. Noooo!).

But given the choice, I choose MBRC. Running is so much more enjoyable with the company, conversation and of course, don’t forget the coffee.


And Finally

Don’t forget to send in anything that you would like the group to know, your own personal stories (or others), training tips and suggestions.

Go Dominique for the Queenstown Marathon tomorrow! I’m sure we all can’t wait to hear how it goes and are looking forward to sharing a bottle of bubbly with her.

Thanks for reading,


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MBRC Thursday 10 November 2016

Posted by on Nov 10, 2016 in Running | 0 comments

MBRC Thursday 10 November 2016

Welcome MBRCer’s to our weekly blog!
Hope you have all had a super week (I know, I know, head in sand, fingers in ears, lah, lah, lah. It was just a bad dream wasn’t it?) and got in some enjoyable running (and coffee catch-ups) around beautiful, stormy Manly. It has been a week of birthdays celebrated, Strava records shaken, trails conquered and long runs smashed! Just a typical week in the MBRC hood.
Weekly News and Updates

So the plan is that this blog becomes a regular weekly read. We will share the Club News where we will mention and share events, babies, family, runs, photos and shit (sorry). I am therefore asking for contributions from all members as I am notorious for being the last to know. If you have started training for your next big event, or raising funds for a charity, please email me and I will share it here.

Speaking of charity events, don’t forget Deggsy’s Midnight Runners at the Boatshed on Saturday night. See the Facebook event page for more details.

Members Stories or Thoughts
Each week I will also require contributions from members (as we have read already, there have been some inspiring and honest stories already from members and I would love to continue to read and share these). So watch out, I might run up behind you ask you very nicely to be our next blogger. Your contributions can be anything related to personal stories, friendships, personal training or motivational tips, nutrition, etc. Happy to be the first contributor next week.

Of course the blog will also contain information about the latest running science, research (um Joe??) … Well maybe not. I think the topic of how much alcohol can be consumed before running performance is hampered has been covered. However, are there a number of drinks which actually enhance running performance? Peppermint tea versus large cappuccino??
Important dates:
Queenstown Marathon19 November
(Go Dominique! You know we will all be cheering you on from across the ditch)
Central Coast half-marathon 27 November
MBRC half-marathon 4 December
Please email me with any thoughts, ideas for the blog, or contributions.
So when is the best day to train?
Everyday (copyright Coach Joey)
Duracell (Michelle)


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