Mile 27 | Sport & fitness instruction

Mile 27

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24.01.2022 For sure there are some great technical tips for becoming a better downhill runner - - focus ahead and plot a route for your feet - high cadence short strides - lower your centre of gravity - lean slight forwards... - wider stance helps with control - land more mid foot - every step doesn’t have to be stable as long as there is somewhere stable ahead But sometimes you just have to find your inner child

23.01.2022 I recently had a great chat with the guys from the Running Matters podcast. We covered a wide range of topics including how to race instead of survive an ultra, how to run your easy runs, the importance of strength training, and whether or not it's a good idea to run 26 miles of a 95 mile race (which is your first ultra) with the eventual race record holder! Have a listen and let me know what you think.

15.01.2022 The view just before the sideways hail hit. Is it just me or do others enjoy being out in extremes of weather? For me it turned an easy 7km into an adventure with an increased sense of accomplishment afterwards. This was day 20 of a streak that wasn’t about to end due to some wild weather. I always tell my athletes that consistency is key but it’s been sadly lacking from my own training lately due to all sorts of reasons. I decided it was time to make it happen and get back to the fitness I had 10 years ago - I have a long way to go but a year of consistent training should get me close. At the moment it’s about logging lots of easy miles with a few short efforts to keep some speed in the legs. #mile27 #mile27athlete #ultracoach #ultrarunning #trailrunning #runningcoach #trainingthattakesyoutheextramile

14.01.2022 One advantage being constantly on the move is with every new location brings new trails to run on. For the next couple of weeks I can be found here ! Trying to make the most of the uncertainty of life is challenging but trail time certainly makes it a little easier to deal with. #mile27coaching #mile27 #ultracoach #yurrebillatrail #ultrarunning #trailrunning

12.01.2022 Mile 27 Coach Ben Duffus recently had a chat with the guys from Running Matters Podcast. Take a listen to hear Ben’s thoughts on nutrition in ultras, strength training for ultra runners and tips for staying fit in isolation.

10.01.2022 If you are looking for something to listen to this weekend may we recommend Dirt Church Radio's recent podcast featuring Mile 27 Coach Ben Duffus? Discussing wide-ranging topics from King of the Mountain races to coching, data and quantum physics it is a discussion like no other! https://www.dirtchurchradio.com//5/20/episode-94-ben-duffus

07.01.2022 Back at the beginning of May I had a chat to Kerry Suter and Ali Pottinger from Squadrun for Trail and Ultra Coaches Corner. We discussed a wide range of topics including: what is the best diet and shoe for ultra runners? how much salt will stop cramp? is 180 really the perfect cadence? should you aim to drink 2 litres of water an hour when you are running?... and more! If you haven't had a listen yet hop on over to https://squadrun.co.nz/coach-chats-with-andy-dubois/ As always if you have any further questions or comments please get in touch. See more

07.01.2022 With no races on the horizon for the foreseeable future are you struggling to stay motivated to train? Or are you one of those people who can enjoy the process of running for all the benefits it gives without any external reward? My latest blog explores the reasons and motivations for why we run and some tips on how we can make the most of training and stay inspired through these trying times. https://mile27.com.au/training-through-a-pandemic/

02.01.2022 With a lot of races cancelled or postponed in 2020, its great to see at least a few folks managed to take advantage of what was available. Here's a quick look at the excellent results from a few of Simon's clients: In WA the races were back on the calendar early: Glenn Ross showed how much he’s enjoying his move to trails. Consistently strong performances in the 2020 Perth Trail Series: winning his category at Eagle V Child, Jolly Jumbuck and Truth or Consequences. Glenn fini...shed the year at Feral Pigs Wild Swine 100km. In very hot conditions, he patiently paced his day, to work through the field and take a well-earned overall 3rd place. Shaye Pett displayed her diversity at Western Australia’s Pemby Trail Festival (7km, 50km and 21km) and solid 3rd place at Bloated Goat 30km. At Feral Pigs Wild Swine 100km she rounded off her 2020 season with a hard fought 1st place, dealing with gut issues on a very hot day. Sheree Barnes finished with some very strong km’s towards the end of Blackhall 50km, to go sub 6hrs and finish in the top 10. Early in the year, at Clint Eastwood Last Man Standing she completed a very solid 75.7km in 8:33hrs and 5:04hrs at Rainbow Beach Marathon. Super consistent Jo Fysh, stepped up from road marathons to ultra-trail for the first time this year. Not to be beaten by race cancellations or border restrictions, she ran the Scenic Rim 65km solo (7:56hrs), before NSW/QLD border closure. Then to replace BTU 100km she created her own Washpool solo 100km, getting stronger as the day proceeded, to finish in 14:18hrs. She finished the year at Coastal High 50km. Everything didn’t go to plan, but she showed true grit to finish in tough conditions. Ewegene Tan has battled with many of the race cancellation issues that 2020 has thrown at us all. He grabbed the opportunity to redeem himself at the ‘KL Standard Chartered Marathon VR challenge’ recently, with a strong run to finish in 3:42hrs. Well done team - looking forward to 2021!!!