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Allie Performance Coaching

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25.01.2022 Great racing today in Hobart at the sprint Tri. Many PB's and some great results! Congrats to Phil who won the 2mile at St Helens today in a close to PB for the 3k on grass . Hard work pays off!!... - Kathy picked up two podiums - Fran a massive 16min PB and only 8 months post twins wow just wow - Joshua APC debit in the sprint and nailed it - Anne-marie back into it after Busso IM in Dec - Anne back into it for 2020 - Nick J has the bragging rights as fastest squad member today and PB - Nick Nick great hit out in his first sprint with under APC - Sanch with a strong time and first race back since 2017 #allieperformancecoaching #apc #apcathletes #triathlon #fast #swimbikerun

23.01.2022 Shout out to Grace on her 4min PB at the Orford Park run Saturday. Grace has been under APC for 12 weeks now and is ticking off many goals thus far #apcathlete #APC #allieperformancecoaching

22.01.2022 Congratulations to two of our athlete's who competed in the Tasmanian Track and Field championships last weekend. - Jamie 3rd place in the open 800m in a time of 1:55.61 - 2 sec pb and still has a few years left as a junior. - Phil finished off a great track season with a 5th in the 5000m and 7th in the 1500 #apcathletes #allieperformancecoaching #runcoach #apc #track #fast #strong

21.01.2022 Good hit out in the virtual world this morning. Kathy gave everyone a touch up and also picking herself up some nice guernseys along the way.

20.01.2022 Huge weekend of racing coming up. All the best to our athletes hitting up Geelong 70.3, Coles Bay 70.3 distance & Sprint and Run the Bridge Sunday. The hard work has been done so now time to execute your race plan!!

20.01.2022 Racing is back for our Tasmanian athletes in Hobart today. Two events this morning; The Tolosa Half - Half Mara (Trail) Cam - 4min PB and 11th place ... Gabby - Welcome back to the program with a 6th place The Glenorchy Fun Run - Road 5k Jamie - 4th with a 50sec PB Cal - Starting to show some good form 10k Phil - 4th with a 40sec PB Jonathon - 2min PB Liz - Great race off Mara training Stick to the plan and trust the process!! #apc #apcathlete #roadracing #allieperformancecoaching

20.01.2022 Amazing solo Marathon by Liz today in Hobart. Liz is hitting 50 years young this Tuesday and to celebrate early she knocked out 3:57.33. A very consistent athlete and a pleasure to work with. Have a great 50th!!... #gettingitdone

18.01.2022 Massive shout out to this lady. SJ yesterday complete the Scotiabank VR half marathon in Toronto. Her time (PR) reflects her hard work, dedication and long term commitment to the program. Awesome work SJ! #apcathlete #apc #halfmarathon

18.01.2022 Isolation and no group rides - doesn't stop our athletes as we make it happen. Great group trainer session this morning. From Canada to Tassie we made it happen. Great work by all!!

17.01.2022 Not often a weekend is as good as this one. Every athlete with a PB. Triathlon Coles Bay... * Nick first 70.3 and did great. * NJ 70.3 - 2sec PB and 20:31 Course PB * Fran sprint - 8min PB and 26min pb since joining APC and not to mention 9 months post twins * Josh sprint - on but need to confirm time (how much by) Geelong * Sanch 70.3 - 2:30 pb Running Run the Bridge * Belinda 5k - 4sec pb and 58sec course pb * Liz 10k - 8min course pb and 2min 10k pb * Cam 10k - 2min pb * Andrew 10k - 3min on * Kate 10k - 23sec course pb * Jonathan 10k - 3min pb #allieperformancecoaching #runcoach #tricoach #triathloncoach #fast #strong #apc #apcathletes #pbsallround

15.01.2022 Getting it done when many others won't #rainhailorshine #apc #apcathletes #allieperformancecoaching #running

13.01.2022 **ATHLETE PROFILE** Name - SJ or Sarah Location - Canada ... Age 42 young. Started running and doing triathlons later in life. Sport Running, last 6 years started doing triathlons. Achievements Proudest accomplishment was in 2019, Barrleman Niagara Falls 70.3 in 6h 15min. Fastest Olympic tri in 2h 58. And in 2020, fastest 10k in 51min and half marathon in 1h 53min. Progression since joining APC My first ever 8k took me 55 minutes. Now I can run 8k in 41 minutes. First half marathon took me 2:07 and could not run 10k in under and hour. Since joining APC I train better and smarter, and injury free. Since being with APC, I’ve done 3 half marathons, many 10k’s, 3 Olympic tri’s and one 70.3. With 4 PB’s. Current goals Complete a 70.3 in 2021 in 6 hours or better. Shave 10sec off 100/m average. Improve strength on the bike. Why did you engage APC Starting running and doing triathlons later in life, and not being particularly gifted in any of the disciplines I wanted to get better. I found it hard to balance a heavy work load, stay motivated and focused during the North American winters. After seeing the benefits APC coaching had for my brother, I engaged Jason as I wanted to complete my first 70.3, but needed a good plan, support and guidance. All of which APC has provided. If anyone asked how I’d describe Jason, I’d say; knowledgeable, patient, humble, encouraging, invested in his athletes, passionate about his job with his main goal being supporting his athletes accomplish their goals, big or small. Creates a none threatening environment where you want to be your best, push hard, and constantly have stretch goals. And celebrates even the littlest of wins and progress. #apcathlete #apc #tricoach #triathloncoach #trilife #triathlete #runner

13.01.2022 **ROSS RUNNING FESTIVAL** What a cracker of a day for it! Half Mara... Cam 1:24.49 PB by 18:15 (yes 18min) - Coming off some solid trail racing he certainly took a chunk of his road PB. A consistent athlete who keeps taking chunks off his times. Building towards a father 10k and half then we will take one marathon. Belinda 1:59.09 PB by 51sec - Well something I have never seen in the 22 years I've been coaching. Belinda crossed the line to see she was short of the 21.1k so she kept running to make sure the Garmin read 21.1k Belinda consistency is second to none and to knock off that 2hr mark has been a she has worked very hard to knock off 10k Gabby 41:00 PB by 2 sec - Very strong run and result. Gabby's old PB was 4 years ago pre joining APC eight weeks ago. Some great sessions of late show she is certainly on her way to even faster times over 5k up to the half marathon in these next few months. Jonathan 38:55 2 seconds shy of a PB that he set a few weeks back - Very consistent performance again today. Has ran a few PB's of late and today just shy of one. A good summer a ahead and it is exciting to see great progress Jono 41:04 - First race in the APC kit. Great to see him out racing and having a crack after some illness. His time is certainly not a reflection on his ability and what he will run with some weeks of raining under his belt. Grace 58:16 first ever 10k - This young lady has come a very long way in a short time. Approx eight weeks ago she was running 3-4k total. Today her goal was to run the whole way and get under the hour. I think there was one short walk but came in well under the hour. Welcome to racing Grace. Leanne 61:36 - After a couple of weeks off with very sore ribs from a fall, super mum represented APC for the first time and ran well. Super mums fitness is coming back nicely. Liz 51:52 - Backing up from her virtual London Marathon last week she ticked the legs over the 10k. Be scary to think what Liz will run when she sharpens up for a 10k fresh. 5k Stevo 18:15 - Sunday hot out for our track specialists. Solid hit out before starting his attack on the track season. Looked strong and we are looking forward to seeing him race on the track in the next few months. #allieperformancecoaching #apcathletes #bagofpbs #apc

11.01.2022 As a triathlete we are always looking for advantages to go faster, get stronger, train smarter and watch/analyse data but don’t always know what this data means or what to do with it. Jason is the the only IronmanU Certified Coach in Tasmania, so why wouldn't you give yourself that competitive advantage of training under the right coach!? Contact [email protected] today to get the answers and results you are after!

10.01.2022 I'd say by the looks of this picture a few of the lads had a crack in that session!!

10.01.2022 Three spots available. Get in contact if you want to take your training to the next level.

10.01.2022 **ATHLETE PROFILE** Name: Jamie Laurence Age: 18 (joined at 14)... Sport: Athletics/XC Achievements: -Captain of the 2019 Tasmanian XC team in NSW -7x time high school record holder from 1500s - 400s -3rd in the State 800 metre open at 17yo (youngest in the field by 2 years) -15:40 5km, 4:00.49 1500 and 1:55.6 800 Progression since joining APC: "Since running under Jason's guidance, I've dropped significant time across all distances. My 800 metre time has gone from 2:13 to 1:55, 1500 from 4:40 to 4 flat and 5km from 18:18 to 15:40. Now I've not only got the potential to win local state races, but also compete on a national level, and this has happened all within 5 years. I've become fitter, faster and stronger, but most importantly more confident, disciplined and educated to one day become a coach." Current goals: -Sub 9mins for3000 -3:57 1500 -1:52 800 -place top 30 in my final national XC as a junior -begin to race more competitively on a national scale Why did I engage APC?: "I was a young and talented athlete in need of proper coaching to progress to where I am today. My mum was a client of Jason's at the time and suggested I receive some coaching. Everything I've accomplished is proof of his knowledge and human relations that demonstrate his excellent coaching." #apcathlete #canrun #athletics #running #runcoach #allieperformancecoaching

09.01.2022 ***Weekend wrap up*** Triathlon Congratulations to Kathy on her age group win at the Bribie Island Triathlon. Kathy just moved back to QLD last week and has started her racing off with a bang. Kathy has a busy race calendar over these next couple of months and I am sure she will be surprising a lot of athletes that she comes up against. ... Track and field Jamie had to race in tough conditions again. Lead most of the way but had to settle for second place in the State U/20 800m schools event which was held in Launceston. Big track season ahead for the young fella.

08.01.2022 Congratulations to Phil McConnon on placing third at the Devonport mile last night!!

08.01.2022 Massive shout out to this lady. Liz was meant to be running London marathon but for obvious reason this couldn't happen. Liz got out Saturday which as it turns out was very similar conditions as the mara was yesterday and run a 7 minute PB. Liz ran this solo - awesome achievement.

07.01.2022 While others are still contemplating what their 2020 goals are, APC athletes are already out there working on achieving them

07.01.2022 Great racing today at the Cadbury Marathon in Tassie. - Andrew - 8min half Mara PB - Liz - 2min half Mara PB - Phil - 1st in the 5km - Sarah - 5k PB, backed up for the 10k and managed to run through the first 5k under PB time and then went on to run a 10k PB. Big day out and even more impressive whilst on holidays from Canada.... - Anthony - back to racing also running the 5 and 10k - Kate and Avril back into some racing over the 10k - both posting solid times. See more

06.01.2022 **COACHING OPPORTUNITY** Times are tough at the moment that's for sure! Now is a time more than ever to engage me as your coach to help guide and give you options through these uncertain times. I have ten (10) spots available.... You will receive your own individual program specifically designed by me. We will be starting our group ride and runs via Zwift to keep the group activities rolling or we can work on your own or we can just use this to focus in just you and your needs. If you are a highly motivated traithlete or runner looking at taking your racing/training to the next level then please get in touch and apply through emailing me at [email protected] #apccoach #fast #getstrong #becomeanapcathlete

04.01.2022 Congratulations Phil. Phil has had a great last 12 months and has been nominated for athlete of the year for male distance in Tasmania.

04.01.2022 **Launceston Running Festival** Awesome event which produced some great results. Thanks @epic for putting on another great event and to all volunteers, officials and athletes... Half Marathon @just_jess_running - Made a welcome return to racing with a solid time of 1:39.47 Looked comfortable to full distance. @thetruthuntold - Backing up for another PB from Ross with a 49sec PB in a time of 1:59.25 10k @grace__mcconnon - Just shy of a 3min pb which she set at Ross this year. Grace is progressing nicely. Jono - Took 3:12 off his time from Ross and will certainly be taking a bigger chunk off in months to come. Beamsy - Good to see him back racing and hit up a solid time. Also looking forward to see what he can get that 10k time down in the next few months. @gabbyewilson - Wasn't the time she was after but knowing Gabby she will be back better than ever next time out - look out her next 10k hit out. #apc #allieperformancecoaching #apcathlete #athletics #roadracing #halfmarathon #10k #fast #runcoach #running #RunLaunnie

02.01.2022 - Feeling lost? - No goals? - Unsure what phase you should be training in? - Looking to maintain or improve your fitness? ... I could tell you how races and sporting events have traditionally provided the structure for many athlete's training. I could remind you that fitness has never been more important as we all try to keep healthy and manage the challenges that COVID presents at many levels. But you know all this and so I will just say this. APC has always been about adapting your training, being agile and getting results. If you would like to take control of your training then I am offering consultation sessions to help you for only $69

02.01.2022 **ATHLETE PROFILE** Name: Andrew Woodford Age: 55 years young Sport: Running... Achievements: Competed distances from 5km (19:51 PB) 10km (43:34 PB) Half marathon (1:38:21) Full marathon ( 3:54:00) Bruny island 64 km ultra as a solo. Progression since Joining APC: "Significant progression. I went from high 40's for a 10km to lower 40's Dropped 10 mins off my half mara time through improved techniques to my running style". Current Goals: 40min 10km, 90 min Half, 3:30 Mara To find 1 min extra per km on P2P to get to the top in 2 hours. Why did I engage APC: I took up running at age 48, and had been running under the guidance of a friend/mentor for 4 years with no real training or any sort of plan". Through my friend was recommended to give APC a go to provide some specific guidance and training. Best decision ever!! Haven't looked back and have taken my running to new levels!!!

02.01.2022 Adapt - overcome - flexibility - modify - acclimatize - revamp -adjust #talktoyourcoach

02.01.2022 ***WEEKEND WRAP UP*** RUNNING Jonathan - Freycient Trail Run Great run - 5th position in his first trail run under APC. It has been a great 4 week period for Jonathan with a coule of PB's along the way. Ticking along nicely. ... Gabby - 6k TT Great result going under the goal time set. The challenge was thrown at Gabby after a very solid 6 week block. Her consistency has given her the result we were after. Big things to come this next few weeks given the time she ran Saturday. Jamie - 400m TT (TRACK) The young fella let rip on the track with an unofficial PB over the 400m. Looked strong and certainly has more time to take off his 400 this year. Cal & Cal - 300m TT (TRACK) Cal L had his first hit out on the track under APC and boy he did impress. Cut a very fast 300m. Cal L had company with training bud Cal (Stevo) who is starting to get back to some old form showing good signs for a fast summer. SWIMMING Damien - 4k TT Huge effort and a PB time through 3.8k. Coming off a 8 week build into this TT our goal was to get the 4k distance under his IM 3.8K PB. Given how cold that ocean is right now this effort is huge. BIKE Peter, James and Dean 60k TT These lads hit up a TT in Launceston and punched out some great numbers. With only two minutes seperating them in the end they certainly pushed one another to the max.

01.01.2022 Things are full steam ahead in 2020 - which is business as usual for APC. #apc #allieperformancecoaching #triathlon #swim #bike #run #triathloncoach #fast #racing