Kel the Marathoner | Coach

Kel the Marathoner

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25.01.2022 Today’s session was Deeks Quarters. This was made famous by our very own @deek207 He would do this session every week just his pace would change depending on when in the season he was. The session involves running hard for 400m and float for 200m and undertake 8 reps with a warm up / drills / and cool down. Personally for me today i found the session quite tough. I had a long walk to work and it was quite warm so instead of running the floats I decided to walk them to ensur...e my recovery. Splits were: Lap 1 - 2:03 Lap 2 - 2:11 Lap 3 - 2:04 Lap 4 - 1:57 Lap 5 - 2:02 Lap 6 - 1:57 Lap 7 - 1:50 Lap 8 - 1:44 I was really happy with the negative split in the second half of this workout. Even though it hurt it felt good to get another speed session done. Running gear @sauconyau - Type A8 shoes @asicsaustralia - shirts and singlet @garminau - #fenix6xpro @pogophysio #teampogo @brad_beer #physiowithafinishline @runningheroesaunz #runningheroesaunz @genucan.au @kinesysactive #kinesysactive #kinesyschampion @goodr_aunz @runningscience @bindinutrition @revviesenergy #revviesenergy #revviesambassador @lampoongroup @goproanz #hero8black @redbullau @runwestofficial #runwestambassador @parkrunau #parkrunambassador @fisiocremaustralia #hurtingsucks

24.01.2022 On Sunday I ran my first road race since COVID-19 locked everything down. We headed down to Canberra to run the Canberra Times Half Marathon. It was a cold morning but it didn’t take too long to warm up as we headed off up and around Parliament House. My plan was to run around 6:30/km pace as I had just spent the past two weeks battling vertigo. I still wasn’t 100% but I was going to give this my best effort. ... As we left Parliament House I checked the watch at the 3km mark and I was running at 5:28/km. I didn’t feel like I was working hard or using up too much energy but I dialled back the pace. Over the next few km I continued to run to feel and was averaging under 6:00/km pace and still feeling comfortable. It wasn’t until 18km that the pace started to climb slightly over 6:00/km but I still felt good. I didn’t start to feel fatigued until 600m from the finish as we climbed Bowen Place towards the finish line. But I kept the pace going and averaged 6:08/km for the final km. Thanks to the ACT Government and @canberrarunners for producing a great event and giving us runners something to look forward to. I loved the event and course and will be back next year for sure. I might even try the marathon this time. @kinesysactive #kinesysactive #kinesyschampion @fisiocremaustralia #hurtingsucks @asicsaustralia #metaracer @garminau #beatyesterday @revviesenergy #poweredbyrevvies @pogophysio #teampogo @brad_beer #physiowithafinishline @goodr_aunz @steigensport #runningcoach #runningcommunity @parkrunau #parkrunaustralia #parkrunau #halfmarathon

19.01.2022 @parkrunau Run Director this morning at Greenway parkrun. Being the ANZAC Day weekend we gave homage this morning to all this veterans that have served; are serving; and whom gave the ultimate sacrifice to defend this country’s and our way of life. As a veteran myself of over 20+ years it was a privilege to do the Ode and last post before we started. I missed doing this last year on ANZAC Day so it was great to have the opportunity to do it again this year. We had 285 runne...rs / walkers attend this beautiful morning. Thank you to Balance UTS Triclub for taking over all the volunteer roles. @legacysydneynsw @legacyaust @royalaustraliannavy @ausairforce @australianarmy @airforcecadets @parkrunau #parkrunambassador #rundirector #5km #anzacday2021 #anzacday #runningcommunity #parkruncommunity #mentalhealth #defenceforcesuicides

18.01.2022 A great weekend over in Manly. Thanks to Wendy and @it_is_your_uncle_t for joining us on Saturday night.

17.01.2022 Canberra Times Half Marathon done and first race of 2021 done. Finished in a time of 2:07:57 which was 6:00/km pace for the 21.1km. This is my goal marathon pace. Generally I felt strong in this run and it wasn’t really until the last km that I struggled, but I kept pushing on to the finish. This was the longest run in the past couple of months and the fact that I had vertigo over the past two weeks I am really happy with how the race went. It was a cool start to the Morning... and I was glad that I had the @kinesysactive sleeves on for that little extra warmth. I had three toilet stops on course as well including one where I waited a little longer than normal for a female runner to exit. Now to get back to some consistent training in the lead up to @gc30mainbeach and the @gcmarathon @canberrarunners #halfmarathon @asicsaustralia #metaracer @garminau #beatyesterday #fenix6xpro @steigensport @kinesysactive @goodr_aunz @polycompany #kinesysactive #kinesyschampion @revviesenergy #poweredbyrevvies @fisiocremaustralia #hurtingsucks @gc50runfestival @pogophysio #teampogo @brad_beer #physiowithafinishline @flipbeltaus @rundies_undies #runcoach #recreationalrunning #runningfestival #recreationalrunningcoach #gcm21

16.01.2022 A hot, humid and sweaty long run from Leichhardt to Newington Armament Depot. Today was all about getting it done rather than chasing a time. Yesterday I pushed a 10km in just over an hour in hot and humid conditions so pushing again today would not have been wise. Average HR was 146bpm with a Maximum HR of 167bpm.

14.01.2022 I am planning a run across Sydney from the Mountains to the Sea for Legacy Australia and supporting those Defence familes suffering after the injury or death of a spouse or parent, during or after their Defence Force service. I have personal served my nation in all three branches of the Defence Force for over 15 years. To date I have completed 7 marathons including the 2018 TCS New York Marathon and see this as a great opportunity to raise funds for an important cause whilst ...continuing my marathon training. The course is about 60km starting at Emu Plains and finishing at Bondi Beach on Anzac Day 2021 (Sunday 25th April 2021). I will release more details about the actual course and timings closer to the event so that those of you interested in joining me for the entire distance of portions of the course will know where I will be. In the meantime please click on the link below to go to the Go Fund Me page and donate to this important cause. All donations over $2 are tax deductible. The more that we raise the more that is provided to these families struggling with the loss of a loved one whilst serving their country.

13.01.2022 Well that was hard! After an average nights sleep with my neck I headed out on the @runwestofficial Bay Run and felt good for the first 2km but I soon started to feel the fatigue set in and the pace come off (the original pace goal was 6’00/km). I kept pushing hard fighting the mind that was telling me to stop and walk - it’s okay. I know that I have lost a lot of my pace as I used to be able to run the Bay at 5’15/km a few years ago but now I’m struggling to hold 6’30/km.... I’m glad I fought through today’s session as it will benefit me in the long run as my consistency improves. @asicsaustralia @lampoongroup #imoveme #winthelongrun #runtofeel @garminau #beatyesterday @runwestofficial #runwestambassador #runwestvirtualseries @pogophysio #teampogo @brad_beer #physiowithafinishline @kinesysactive #kinesysactive #kinesyschampion @revviesenergy #revviesenergy #revviesambassador @fisiocremaustralia #hurtingsucks #fisiocremambassador @runningheroesaunz #runningheroesaunz @runningscience @parkrunau #parkrunambassador @goodr_aunz @polycompany @redbullau @goproanz #hero8black @steigensport @flipbeltaus

13.01.2022 Today the plan was to run a Tempo run and my @garminau #fenix6xpro suggested workout was also a tempo run consisting of 2x 15min @ 5’25/km with 5min recovery @ 7’45/km. After a 10min warmup I headed out on the tempo. The pace felt good for a while but toward the end I realised that I was going to struggle for the second tempo even after the 5min recovery. This is mainly due to my previous 2 years of running at an easy pace that was actually too easy for the pace that I want ...to race at. Even during the recovery I had a stitch on my right side so rather than smash myself and not be able to train tomorrow I decided to finish early. Tomorrow I am planning on running the @runwestofficial Virtual series Bay Run 6.8km run. Then on Saturday we will be out at Penrith International Regatta Centre for the 5km loop. @asicsaustralia @lampoongroup #winthelongrun #runtofeel #imoveme #beatyesterday @fisiocremaustralia #hurtingsucks @revviesenergy #revviesenergy #revviesambassador #fisiocremambassador @polycompany #backbeatfit3150 @pogophysio #teampogo @brad_beer #physiowithafinishline @physicalperformanceshow #physicalperformanceshow #podsie @runningheroesaunz #runningheroesaunz @runningscience @kinesysactive #kinesysactive #kinesyschampion @goodr_aunz #goodrau @redbullau @goproanz #hero8black @steigensport @flipbeltaus

11.01.2022 @parkrunau Tourist this morning at Burley Griffin parkrun in Canberra as a warmup for tomorrow’s @canberrarunners Half Marathon. Considering I have been sick with vertigo the past two weeks and only run twice (including today’s) since I was really happy with my time 25:38. I finished in 106 place out of 413 runners / walker and 12th in my age category (VM50-54). I went out too fast in the first km as I felt good but the lack of training and the undulating hills soon took its... toll and the pace came off. Overall really happy with today’s run. @fisiocremaustralia #hurtingsucks #fisiocremsponsoredathlete @asicsaustralia #tartheredge2 @garminau #beatyesterday #fenix6xpro @pogophysio #teampogo @brad_beer #physiowithafinishline @kinesysactive #kinesysactive #kinesyschampion @revviesenergy #poweredbyrevvies @goodr_aunz @steigensport #runningcoach #parkrunau #parkrunaustralia #parkrunambassador #burleygriffinparkrun #5km #runningcommunity #recreationalrunner #recreationalrunningcoach #halfmarathon #marathontraining

08.01.2022 Which course and where are you planning on running your @runwestofficial Virtual series? - AV Jennings Lap of the Lake 4km? - Regatta Centre 5km? - Parramatta Park Loop 6km?... - Bay Run 6.8km? - Bicentennial Park 7.1km? - Nepean River Run 9.6km? - Sydney Zoo Bungarribee Park Run 10.7km? - West HQ Out and Back 12km? Personally I will be running the Bay Run 6.8km during the week and in the weekend I’ll be out at Penrith doing the Regatta Centre 5km and Nepean River Run 9.6km. Will you be joining us? #runwestambassador

08.01.2022 @runwestofficial Virtual Series - Sydney Zoo 10km done. That’s 5 of 8 done now. 1 of 8 Parramatta River Run 6km... 2 of 8 Bay Run 6.8km 3 of 8 Regatta Centre 5km 4 of 8 Nepean River Run 9.6km 5 of 8 Sydney Zoo Bungarribee Park Run 10.7km Today I felt very strong until the last mile when the fatigue started to set into the legs. But even though I fatigued at the end I ran 10km at just over an hour and I averaged 6:07/km for today’s run. Thanks to @kinesysactive @revviesenergy @runwestofficial @fisiocremaustralia @pogophysio @brad_beer for having my back. Thanks to @asicsaustralia for my #evoride shoes and @garminau for my #fenix6xpro map with maps. Next up for the @runwestofficial Virtual Series is Bicentennial Park during the week. See you there. @asicsaustralia @lampoongroup #winthelongrun #runtofeel #imoveme #evoride @garminau #beatyeaterday @pogophysio #teampogo @brad_beer #physiowithafinishline @genucan @polycompany #backbeatfit3150 @revviesenergy #revviesenergy #revviesambassador @fisiocremaustralia #hurtingsucks #fisiocremambassador @bindinutrition @runningheroesaunz @runningscience #runningheroesaunz @steigensport @redbullau @goproanz @goodr_aunz @gcmarathon @melbmara

06.01.2022 ANZAC Day parade in Sydney and raising a glass to a fallen sailor who was murdered on ANZAC Day in 1999 when he went to the aid of a woman who was being assaulted at knifepoint at an ATM on William Street in Sydney when he took a knife to the chest for his Good Samaritan efforts. @defenceaustralia @royalaustraliannavy @ausairforce @australianarmy @legacysydneynsw @legacyaust #anzacday2021 #anzacday #anzacdayparade #anzacdaysydney #raisingaglass #happyhammond #fallenveterans #raafpolice #hamshobart @airtrainingcorps #airforcecadets #lestweforget

02.01.2022 @parkrunau #114 today back at Greenway parkrun. I finished the 5km in 24:58 and finished 75th of 268 runners / walkers and 11th in my age category. Today was my second run following last Sunday’s @canberrarunners Times Half Marathon. My plan was to see how I felt and run to that. In the end I crossed the line in a Sub 25:00 which was really pleasing. The past two weekends have been really surprising considering the health issues that I had in the lead up. ... To give you a better idea today’s was only my second Sub 25:00 parkrun this year and my 25th overall since I started back in July 2016. #recreationalrunner #runningcommunity #parkruncommunity #5km @parkrunau #parkrunau #parkrunaustralia #parkrunau10 #parkrunambassador @asicsaustralia #metaracer #garmin #beatyesterday @garminau @pogophysio #teampogo @brad_beer #physiowithafinishline @fisiocremaustralia #hurtingsucks @revviesenergy #poweredbyrevvies @kinesysactive #kinesysactive #kinesyschampion @goodr_aunz @goproanz #hero9black @gcmarathon #gcm21 @gc30mainbeach

01.01.2022 A warm long run today from Leichhardt to Parramatta. It was 19 degrees and 84% humidity when I left Leichhardt and then 27 degrees and 50% humidity when I stopped just outside Parramatta after 21.1km. It was mentally tough over the last 5km but today I ran the entire way. I didn’t walk any hills so that was a good sign considering the heat and humidity. ... I am glad I had my @kinesysactive sunscreen on today. Saved me from getting burnt. @asicsaustralia @lampoongroup #winthelongrun #runtofeel #imoveme @fisiocremaustralia #hurtingsucks #fisiocremambassador @garminau #beatyesterday @kinesysactive #kinesysactive #kinesyschampion @salomonrunning #advskin12 @revviesenergy #revviesenergy #revviesambassador @gatoradeendurance @genucan @pogophysio #teampogo @brad_beer #physiowithafinishline @physicalperformanceshow #highlowsandeverythinginbetween @goproanz #hero8black @redbullau @runningheroesaunz @runwestofficial @runningscience #runningheroesaunz @2xu @goodr_aunz #phoenixatabloodymarybar @polycompany #backbeatfit3150