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Gorilla Coaching

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23.01.2022 Due to myself not being in the best of health this week, l've decided to postpone the 'Davie Duathlon'. I look forward to this event when the new date is set. Sorry for any inconvenience caused. Rhys

21.01.2022 https://www.triathlete.com//how-to-nail-the-ironman-marat/ Geelong 70.3 last weekend told me a lot on how important it is to go with a planned strategy for Race Day. No surprises. James Martinez, Brett Dore and Sarah Foss all went in with a solid plan that was practised in training (especially the run). James ran an 8min PB, Brett PB'd on the run as did Sarah. As they are all doing Ironman Australia in May the message was 'to feel like you could do more and some' when crossing the line and sticking to the plan. Don't get caught up in someone else's race on the day. Well done crew...

15.01.2022 CONGRATULATIONS to Melanie Mawley, Gorilla Coaching's first Ironman finisher! I feel like a proud parent at the minute. Months and months of planning and preparation has gone into your amazing effort today. Enjoy your moment and think back on all the tough times (I'm sure you would've been thinking of Emma a lot) that contributed to completing your goal today... Enjoy the ice-cream post race and l cannot wait to debrief with you once you are back in OZ. I'm super proud of you... Mel SkiEmma Mickle #youareanironman #ironman #gogirl #irongirl

08.01.2022 Back running with two of my best mates... After 'breaking down' at Challenge Melbourne 2018 a surgeon said to me 2 years ago: 'Rhys your running days are over pal', he was blunt and l was devastated, it is part of who l am. My knee was in a 'state' and the scans didn't lie therefore l wasn't in a place to disagree with him or argue of a comeback. However l wanted to hold onto the thing l love the most in my exercise life - running with my dogs Roger and Molly. After breaki...ng down 3 times in the attempt to run again l started speaking to shoe/gait experts, sought help from physical therapists and changed how we ate as a family (thanks to my partner Sarah Foss). l now also approach my training as a 42yr old and not a 25yr old ;) Maturing as an athlete and calling upon some input from past coaches, has made me adopt a walk/run method to my running. This has created incredible purpose and structure to my program. All of my athletes have adopted the run/walk method which has bought their Ironman run times down dramatically. Here is what l've done to date over the last 100 days. (50 runs in total) 10 runs of : 30 seconds running and 30 seconds walking x 20 10 runs of : 1 minute running and 1 minute walking x 10 20 runs of : 2 minutes of running and 1 minute of walking x 10 10 runs of : 3:15 mins of running and 45 secs of walking x 8 Next progression is: 4:15 mins running/45secs walking x 7 At my 100th run l'll be at a 10mins/40secs ratio, a perfect Ironman run plan and only then will l think of bringing in some pace work... Swallowing the ego has allowed me to lay down some foundations to my running again. PATIENCE. Sarah FossKelly UttingEmilie BarkleyMegan HumphrysTrav DavidsonJames Martinez

04.01.2022 'Davie Duathlon' (Free) Sunday 15th of March @ 0730 Meet at Cora Lynn Football Ground A quiet 25/50km out and back, traffic friendly course has been plotted out for Triathletes or whomever would like to do some training. I have some athletes whom are gearing up for Ironman Australia in early May and we'll be focussing on controlling their 'Run Off the Bike' and pace control on their cycle leg. Anyone is welcome to come and ...join and try various distances. I will supply distance markers, Aid Stations, Splits and moral support for the morning. Taking aid and walking through aid stations will be a focus also... Hopefully l see some new faces to help build a sense of community to help us enjoy training even more!... Sarah FossJames MartinezBrooke MillerJason DwyerJason BoocockKira DuncanMatt CannizzaroKeith Clarke See more

02.01.2022 Ironman NZ is well underway... Great start Melanie Mawley in a swim time of 1hr12min. She's onto the bike now and taking on those gritty NZ roads... #gogirl #ironmannz #endurance #ironman #triathlon #hardwork https://m.facebook.com/story.php?story_fbid=2882142021847246&id=1342909355839879