Eager2Elite | Personal coach

Eager2Elite

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25.01.2022 Was able to help pace The Indigenous Marathon Foundation with Cameron Manning aiming for his 1st marathon this year as part of the project Also Eager2Elite runner Glenn McIntosh PB in the 10k Ambassador for the IMP Ayesha Razzaq ran a strong 10k in sub 55 and continues to motivate in both the corporate and running world ! Great work to all !!

25.01.2022 Coach G , got out for a marathon (TT)this morning! Achieving a lifetime goal of sub 250 ! Got tough with 3k but held it together enough! Shows what consistency over many many months can achieve, rather than a few big weeks or sessions. Run slow on the easy days and hard on the key sessions !! Average pace 4 min for 42.2

25.01.2022 Here is a little message from one of my athletes, during our time together he has come from a beginner runner ( 5k max) to a half marathon ! Here his story .. Hey Coach G, Its been 2 years this month that weve been working on my running. Thanks you for supporting me through ups and downs, and providing valuable advise and training plans. You can see from the Strava fitness chart the progress from 0 to now 80 . ... I reckon key to these improvements has been maintaining consistency through interesting and balanced plans, thanks Coach G!

25.01.2022 Best excuse this wk..Had to stop my as someone was walking away with my lawnmower!! can u beat that ?Best excuse this wk..Had to stop my as someone was walking away with my lawnmower!! can u beat that ?

24.01.2022 Fantastic to be part of the journey to see such an amazing progression from being unable to swim 50m to swimming 750m in the ocean as part of the Sprint distance triathlon ( 750/20/5). So proud of both Linda Hanson & Tine! You both did it with a huge smile and enthusiasm! Love it!! #eager2elite

24.01.2022 Get the stopwatch out! 3 days to go!!! Big day this Friday!!

22.01.2022 Check out my new website All the details on how you can get connected with my coaching. More to come including blog and tips Go Green today !! https://www.eager2elite.com/

22.01.2022 If you are starting out or returning to running this little success story is for you. Nicky started with Eager2Elite after a long break from running. Frustrated that she wasn’t able to complete 5k I started Nicky on a walk/run program and SLOWED her pace! This allowed Nicky to build endurance and fitness and within weeks was able to complete 5k! She has since knocked a further 3 mins off her time and no end in sight ! Nicky demonstrates amazing consistency running in pouring rain recently. Welcome to team E2E. Onwards and upwards

21.01.2022 Support an amazing cause and get a virtual race or run inThe Indigenous Marathon Foundation. E2E athlete Ayesha Razzaq has completed the Boston Marathon raising funds in the past

21.01.2022 Committing to a New Years goal? At Eager2Elite, I provide accountability, personal and individual programs delivered directly to your phone using TrainingPeaks. I will keep you on track for the long term to help you smash your running goals !

20.01.2022 Running can take you all over the world and is an amazing way to cover all the sights ! Kate McConchie is training for her very 1st Blackmores Sydney Running Festival Marathon in a few weeks. Kate managed to get both her long runs in fabulous places with both the Golden Gate Bridge in San Francisco and Central Park in The Big ! Go Kate!

20.01.2022 The left side looks like familiar to me, had to make a new cupboard at home for my shoesWho else is with me? Ps: There is evidence that rotating different shoes leads to less injuries, thats my story and Im sticking to it!

20.01.2022 The best or worst pre race mistake happened last week. One of my runners preparing for a 350 km ultra with very little sleep planned during the race, the night before had a sore hammy so took some pain killers ....unfortunately he mixed up his caffeine tablets that were ready for race day....so was up until 3 AM!!!

20.01.2022 If you are looking for an running event this weekend , see the link !!

20.01.2022 There is a lot of "diets" all over the internet, all proclaiming to be the latest and greatest! It can be very confusing! I am going to keep this simple! As both a runner and coach I have seen what works and I listen to what the elite runners have to say. The vast majority all stick to a simple diet high in carbohydrates ,with good quality protein and fats. The reason is simple, running uses glucose or carbohydrates for the majority of the energy we need. The higher the inten...sity the more glucose is used, hence to get the best out of harder intervals and longer tempos if you don't have the right fuel you won't perform! It is OK to have lower carbs meals, but pick the days to do this, such as an easy run or lower paced longer effort. If you are looking to loose weight, aim to reduce the size of your meals rather than cutting back on carbohydrates as you still need this to run the harder sessions! Also don't forget that sports drinks or gels are OK and are handy prior to a session in the morning when you may be time poor and this has the added benefit of being good practice prior to longer race events such as a Half Marathon. Carbs are OK!

19.01.2022 How to Tain Harder and Smarter? Many training programs refer to training smarter and often link this to reducing load such as sessions per week as the key to injury prevention and at the same time success. Doctor Tim Gabbett who is a high performance consultant has completed research that shows by increasing training loads we as runners actually become more resilient and thus can better handle harder training sessions and racing. The take home message here is reducing loa...d is not always training smarter and the right program and direction from a coach and by increasing your base aerobic fitness over time you become accustomed to this amount of training and are better equipped to take on challenges such as harder interval sessions or race marathons with reduced injury risks. So train HARDER and smarter , and if you dont know how , maybe its time for a running coach! See more

18.01.2022 E2E had a record amount of runners of top of Australia today! The epic @eliteenergy_au Alpine Ascent 25K saw the Ironman 70.3 ladies up their preparations with Cathy Hannah, Kristen Asher and Sue Power showing that the training is paying off. Dee Kaufline is well on her way to her very 1st Marathon in July! Also shout out to Tyson Flynn who starts with Eager2Elite next week, and who ran an amazing race to get 3rd overall. #eager2elite ... #greenmtK @eager2elite See more

18.01.2022 Huge couple of weeks for E2E athletes with PBs galore!!! Big shout out to: Eve Pullar top 14 overall female at the Auckland Half Marathon (including pros)!... Sub 50min 10k Amanda Miller and a PB and Glenn McIntosh, also sub 50min and PB Darren Murphy PB as well in the Canberra Times Fun Run. Lisa Moore and Dwayne Currie who both completed a Marathon with Lisa getting a PB and Dwayne having a super run after a disrupted last few weeks. Also to Kat Sliwinski who went 1:2 with hubby as she continues her amazing parkrun across OZ. Also welcome Lili Mooney, who only joined the team last week, and finished 6th female in the Canberra Times! And Gavin Mongan to the team, who also ran at a slick 4:37 min/km pace. So Proud of all the hard work that went into these results #proudcoach

17.01.2022 Eluid Kipchoge has shown no human is limited !! Running 2:50km pace over 21km per hour for the Marathon!!! So go on get out there and chase your dreams no matter how crazy people think you are if you believe and work hard anything is possible!! #nohumanislimited

16.01.2022 The mental preparation for any significant event is vital and can often be overlooked until race day. This is too late!! It should start weeks and months prior in training. Here are a few keys tips: Bring a positive attitude to every training session. Practice positive thoughts during hard training sessions. As soon as negative thoughts drop in, replace them with strong positive feelings! If the mind believes the body will follow!... Say I WILL, rather than I’ll try! If you have a strong mindset in training over time this will become the new normal and replace those negative thoughts. Often the pressure we place on performance is self driven, remember that the pressure of a marathon (for example) is a privilege and most of the population could not be in this position! Embrace it Trust your training! Look back at key sessions leading into a race and use th we to reinforce that you’re in form and ready to perform!! See more

16.01.2022 Im super proud of all my runners and plan on featuring each of you with a Q&A. Here is Sarah Salter, who started with me in October and has already ran a 30k trail race Why I run? I run to get my days off to a great start, to use my body, for some 'me-time' and to have goals to work towards outside of work and family life.... Greatest achievement in running? Probably when I finally got my sub 25-minute parkrun. I am working my way around the Canberra courses to go sub-25 at them all one day. Three down so far (the easy ones!) Toughest E2E session? Definitely a 400m mini progressive race pace efforts in some serious wind by the lake last month. What makes E2E Training work for you? I love having some guidance and structure to my training runs aswell as my overall plan. And also, who doesnt love data?! Strangest thing you're seen or done during a run? I passed two guinea pigs being walked on leads around Mt Taylor not long ago.. If a song sums up your running it would be? A tie between Here comes the sun- The Beatles (because I basically run for sunrises) and "Wake Me Up- Avici"

15.01.2022 It was a huge weekend for 3 of my runners at the Blackmores Sydney Running Festival. Amanda Miller didnt just want to run the Half Marathon but pushed a pram as well!! Amanda also raised money for the Lung Foundation of Australia Darren Murphy achieved another PB in the Half Marathon taking 4 mins off his previous best !!! Kate McConchie in her very 1st Marathon, and on a limited 8 wk prep, smashed it in under 4 hours! So good to see all my E2E achieving , it ...makes me smile Also a quick shout out to Eve Pullar who is officially off to Boston Marathon after receiving her confirmation this week! See more

15.01.2022 Im excited to be working with Scott Thomas. He is an amazing athlete and has completed a solo 430 mile race in extreme artic conditions ( minus 50) pulling all his own gear in the snow !!! This story will be further told as it is truly remarkable and Im honored to be assisting with his attempt to go back again next year !! Scott is also planning a road marathon in 2020. Welcome to team Eager2Elite !!

15.01.2022 As part of the Ironman 70.3 Port Macquarie in 5 weeks. The ladies took on the Coach G Challenge #3 70 km Bike & 17km Run! So proud of the can do attitude and consistency of training of Cathy Hannah, Sue Power and Kristen Asher Looking strong for Port! #eager2elite... #coachgchallenge #eager2elitetricoach See more

15.01.2022 Shout out to Amanda Miller who raced every month this year !! Amanda has had many challenges throughout the year but showed true grit and strength to post PBs in the 10k and complete her 1st Half and 30k events

13.01.2022 Huge weekend and super proud of my athletes who really showed amazing mental strength in very hot and challenging conditions ! Special mention to Kate McConchie in her 1st ultra putting up with pain and heat ! Sue Power backed up from the triathlon to finish the 21k the next day ! Also great to see Felipe Pinheiro complete his 1st race with E2E after previous injuries prior to starting with my coaching. Great grit and determination from Glenn McIntosh who completed his firs...t trail race - fantastic training leading into the race and despite the very hot conditions finished very well #eager2elite She Who Runs See more

13.01.2022 Here is a little story about my athlete Erica Sparke race on the weekend... Weston Creek Half Marathon on Ngunnawal and Ngambri country. I'm SO PROUD of this run. It was POURING the whole time, I get SO nervous for actual events, this week I felt EXHAUSTED and like just totally giving up, and I had dreaded stomach issues about 12km in. I also actually looked at this event last year and didn't enter as I wasn't confident I could make the (kinda brutal TBH) cut-off (2h 30m). After all that, I walked away with huge 10km and half marathon PBs! After a rough week this was a bit of a confidence boost that the training is paying off and my body is capable of way more than I think. Four weeks till the big one. #eager2elite

13.01.2022 Nothing beats putting it all together in a Marathon. Today I beat my PB by 40 seconds with an 254:06, placing 30th overall and 6th in my age group @Sunshine Coast Marathon. Facing the challenge and coming out the other side a stronger man !! Felt brilliant between 28/40k Fastest Marathon since Ive been coaching myself! Jane Elizabeth Godkin amazing day running 1:52 in the Half Marathon, her fastest time in a few years ... @eager2Elite Running Coach See more

11.01.2022 Tell us why YOU run... I because: At 14 years I found a sport that rewarded my lack of physicality, being small and light was a bonus! I run because I formed an identity and a pastime that rewarded you based on what you put in, you got out of it!... I run because running it gave me focus and an outlet for my undirected energy my grades improved. I have used this focus throughout my career in setting and achieving goals. I run because I can , as I get older I see people who are unable to run for health and other lifes unfair cards. I run because I can travel the world and run Boston and Tokyo. I run because my giant poodle can come with me I run because I can now coach other runners and see the joy it brings with hard work, this is an amazing feeling! WHY DO YOU ?

11.01.2022 Congrats to Gav Morgan who achieved the amazing accomplishment of running the 14080 Kms around Australia over the weekend ! It took just over 4 years and shows amazing commitment! Check out the run down under app if you havent already as it is a great motivator !! Well done Gav #eager2elite ... #rdu See more

11.01.2022 When going into a race its really important to have what I call - A,B,C and D goals. Having a variety of time targets can help you during a race as the conditions, how you feel on the day, and other factors/setbacks can keep you going and help you achieve something from each race. When the going gets tough a D goal may be just to finish , C might be a lower target time that you can take something away from it by knowing toughed it out. B goal is close to your PB, and an A g...oal is the perfect day when youre in the zone and smash your PB!! Sometimes you gain more out of these lower goals then you do hitting the A! So come race day dig deep and aim to get something from every race See more

09.01.2022 Kat Sliwinski who is part of team E2E is traveling around Australia and has already completed 8 parkrun Australia in different parts of Australia !!

08.01.2022 I now have trucker hats for sale. Why not look cool and promote my business at the same time! $20 and Ill post it to you Just direct message or email or however else youd like to contact me. Do it now before they all run away ( limited run..no pun intended )

08.01.2022 Crazy weekend of Marathons!! Brigid Kosgei smashed, what I thought was an untouchable womens world record, running 3:10 min/km pace !!! This record was until yesterday held by Paula Radcliffe back in 2003.

08.01.2022 This is a post from my original athlete Eve Pullar and her story of COVID19 and Boston. It gave me goosebumps as I know how hard and how much it means to Eve... So its 0545. Right about now I should have been crossing the finish line at the 124th Boston Marathon. If you follow me on social media, you most likely know Im a runner. But many of you wont understand how much getting to this specific race meant to me. I am not someone who is a natural athlete - on the contrary, ...I was that kid who was picked last for sports teams at school. Getting into this race represented years of perseverance and hard work, failed attempts and dusting myself off and trying again. It is just a race, but it is THE race - the Holy Grail for distance runners. But life goes on. I will get to run Boston one day. In the words of 2018 winner @des_linden Just keep showing up See more

08.01.2022 Kat Sliwinski is making the news for her amazing efforts of running parkrun Australia all over Australia. Running is so powerful and is changing peoples lives everyday. Go Kat !!

06.01.2022 After your hard session or long run there are so so many different types of recovery tips these days ! From compression clothing , Ice baths , foam roller,stretching , massage and other forms such as acupuncture, as well as so many different types of sports drinks and protein powders !! All the above come down to individual experiences and what works for you ? But the best recovery based on current research ( from the book Good To Go) is free and anyone can do it!!.......SLE...EP Getting a regular sleep pattern and making time for rest is the best way to allow your body to adapt to a training load and repair. This is not good news for my shift workers So go to bed early tonight and get ahead with your recovery!! Have you got any recovery tips that you swear by???

06.01.2022 In these crazy times, with so much uncertainty each day, its important that we look after each other. Running can play a part in this. Here are some reasons to keep running: Its helps your mind and allows you to have some control for a period of the day. Set little goals with no events , aim to run a time trial or explore an off the beaten track, with no one around to keep the social distancing. Run with your dog animals cant get COVID19.... Running boasts your immune system. Running makes you smile in such a tough world at the moment. Focus on the beautiful trails and remind yourself how lucky you are to be able to run free while we can. Jazz hands wave to your fellow runners and smile it can make someones day. #eager2eliterunners #eager2elite See more

06.01.2022 Merry Christmas to all of my runners - enjoy the day as I didnt plan any progressive runs or hills sprints for any of you on Christmas Day! I did go for a pre Xmas lunch run in a full Santa Outfit! Who else got out for a run today, despite me giving you the day off?... Any special Xmas Kit?

05.01.2022 How easy should my recovery/easy runs be? As you know running easy is a very important part of any running program but for many runners it can be difficult to gauge how hard you should run! One guide is using heart rate and most GPS watches do this now. Running at 75% or less of your maximal Heart Rate is a good place to start. You can use a simple formula to work this out 220 - age or for a more accurate measure perform a maximal heart rate test. This hurts! ... Once you have this figure try keeping your average heart rate for the run below 75 % of your max. Why should I do this ? It allows your body to recover for the harder sessions ahead, while still gaining all the aerobic benefits without being in that middle ground that is not either hard or easy. Give it a try this week, like anything it takes practice and training. Contact me if you would like further info on this including maximal heart rate tests and using this further in your training See more

04.01.2022 Get to know a little about @Teena Atmanagara, from Team E2E. Why you run? To keep fit and enjoy the outdoors. I love trail running. Greatest achievement in running? UTA22 I went in blind and didnt realize how hard those hills would be! ... Toughest E2E session? Hill repeats but they are also my favourite. What makes E2E Training work for you? It keeps me on track and motivated! Strangest thing you're seen or done during a run? A massive wombat, this guy was huge. If a song sums up your running it would be? Pump It - The Black Eyed Peas.

03.01.2022 The weekly Long Run is regular session in most running programs, and for good reason! It builds strength, fat burning and creates an excellent base aerobic fitness. You can do this at an easy pace and chat about your week But how far should run be?? It of course depends on the distance of your main race goal and how much base fitness or running history you have. If youre training for a 5k you could easily build up to double the race distance, if your goal is 10k I would ...suggest going to about 15kms for intermediate runners. The longer the distance the less likely you will cover the race distance as part of your Long Run. A beginner half marathoner for example may only get to 18kms and find the last few km in race day with the crowd cheering If youre an experienced in the Half Marathon events you may run over-distance in your prep and get to as high as 25/28km. The marathon is best to save the 42 Km to race day and even the top elites rarely do longer than 40km in training. So get out there and embrace that long run session, it is one of the best sessions of the week! See more

02.01.2022 How would you like to know what is happening inside your muscles? How much fuel such as carbohydrates are you storing in different muscle groups in preparation for your next race? Are you recovering correctly by replacing the right amount of fuel post a long run? Have you got a muscle imbalance between your left and right quad or hamstring? By using cutting edge ultra- sound technology not currently available anywhere else in Canberra an assessment can be made within 30 minut...es. You then get real data, and images of your what your muscles look like on the inside and what areas you may need to work on! Take the guess work out! I am offering this high end technology with the help of Set2Physio. Prices are very affordable and this service can be a benefit for runners of all abilities as well as any endurance athlete. You can PM me or Set2Physio for more info.

01.01.2022 Looking to get fit for summer ? With my 12 week program I can get you to spring into action from nothing to running 5kms! With the right guidance including tips on pacing and walk/run sessions I guarantee I can get you running a full 5k well before summer!! You don’t need to be an elite as long as you are Eager!!

01.01.2022 Big weekend at @TreX Cross Sprint Triathlon with Sue Power winning her age group and Kristen Asher placing 3rd Congrats ladies !!!

01.01.2022 In these difficult times what is the greatest lesson you have learnt about your running? For me as a runner it is the realization that the greatest enjoyment I get is my own personal satisfaction of being as fit and fast as I can be and achieving great sessions ! Yes I love to race and miss it but it is the icing on the cake and I love the journey towards these goals each day that brings me the most happiness! I see this with my runners smashing Pb with no race in sight !... I see it with runners getting knocked back with life goal events but getting back up to hit amazing workouts ! Let me know what you think running has done for you ?