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25.01.2022 Runners playground. #runlocal #theridge #sunrise #colours

25.01.2022 Completed your 42.2k in 42hrs this morning and have pulled up sore.. The Doc that came up with the R.I.C.E Concept may advise against applying ice When I wrote my best-selling Sportsmedicine Book in 1978, I coined the term RICE (Rest, Ice, Compression, Elevation) for the treatment of athletic injuries (Little Brown and Co., page 94). Ice has been a standard treatment for injuries and sore muscles because it helps to relieve pain caused by injured tissue. Coaches have used ...my "RICE" guideline for decades, but now it appears that both Ice and complete Rest may delay healing, instead of helping. Read more https://www.drmirkin.com/fitne/why-ice-delays-recovery.html

23.01.2022 Strava leaderboards and routes no longer free https://www.bikeradar.com//strava-leaderboards-routes-sub/

21.01.2022 To all the Mum's out there

09.01.2022 Don't beat yourself up for missing a run. Just keep moving. YLM Sports Science

08.01.2022 https://www.nswis.com.au//nutrition-advice-for-endurance-/

08.01.2022 https://www.podiumrunner.com//to-run-or-walk-the-hills-t/

04.01.2022 The temptation is to want to skip to the ‘cool, sexy’ stuff. It’s boring to do endless easy runs or to spend hours on strength work .But the ‘boring’ work serves as our foundation.

03.01.2022 Ultra Trail Australia course is OPEN! LET"S GET ON THE TRAIL! THE COURSE: This training run will start at Queen Victoria Hospital and finish at Scenic World. T...otal Distance from 22-27km. The experienced trainers from BLUE MOUNTAINS FITNESS have teamed up with THE BODY MECHANIC again for the UTA Training. We will align our BMF UTA Training Runs with THE LOCKER ROOM UTA Base Training Plans (Beginner/Intermediate/Advance) and the Event Specific UTA22, UTA50 and UTA100 Training Plans. For more info on The Locker Room Plans check out - https://www.tbmlockerroom.com/ultra_trail_australia_train/ BLUE MOUNTAINS FITNESS is one of only a few companies with a National Parks and Wildlife ECO PASS licence to carry out run training on the Ultra Trail Australia course. We have been training runners to complete the arduous UTA course for the last 9 years. We have highly experienced trainers who know the trails better than most. In 2019 we trained 500 runners over the various distances of UTA with hugely successful completion rate. We are locals. We know the course back to front! We have trainers that have been on the podium, won age groups, done all the UTA different distance events and even a trainer that has done every single UTA100 event! WHY?: Fine tune your fitness for a successful UTA2020 Remember we are fully licensed and fully insured National Parks ECO PASS company. We arrange transport back to your cars after the training. Training with companies that are not National Parks licenced, uninsured, with unqualified/inexperienced trainers with no risk management plans is a recipe for disaster. You can do this as the part of the distance of the Run With The World 1942 Challenge - https://www.facebook.com/groups/540307090219500/ - Run 19km or 42.2km or 61.2km in 42 hours. Run this as part of the 19km of the Challenge. OR if you are doing the 42.2km Challenge - smash out the 20km on Saturday and if you run Sunday with us you finish the 42.2km! OR - Do SW to QV with us Saturday and QV to SW Sunday for 44km! For those that are a bit stiff and sore from Saturday we can arrange a lift to the Kedumba Gate to knock off a couple of k's! OR - for the big challenge 19+42.2 = 61.2km - smash out 17.2k on Friday night on your own track, Join us for 22km on Saturday (SW to QV) and then finish it on Sunday with 22km on the UTA 22 course (QV to SW)! THE COURSE: This training run will start Queen Victoria Hospital and finish at Scenic World. Total Distance for the standard run is 22km. This is the UTA22 course, the second leg of the UTA50 course and the last leg of the UTA100 course. THE LOCKER ROOM BASE TRAINING PLANS: We have matched the training run course with The Locker Room Training Plans. Intermediate - 22km option - The UTA22 Full Course - QV Hospital to Scenic World Advanced - 27km option - Extra 5km pre UTA22 Course DESCRIPTION: This is the UTA22 full course description. We will descend into the Kedumba Valley and follow the Sublime Point Ridge fire trail to Jamison Creek and Leura Falls Creek. We will pass through the location of the race day Emergency Aid Station and climb up to the site of the old Katoomba Sewer Plant. We will then join Federal Pass to Leura Forest, under the 3 Sisters and cross Katoomba Creek. We will then take on the 951 stairs of Furbers Steps and finish at Scenic World. CAR SHUTTLES: We will organise car shuttles for the day. We will send out information on this closer to race day. These will start at 6.30am. GEAR: We will be using this as a race day prep run and ask you to bring the UTA22/UTA50 Mandatory gear - https://www.ultratrailaustralia.com.au//50km/mandatory-gear TIME: The time taken to do this run will depend on which pace group you start with and the distance you choose to run. We expect the slower group, "The Turtles" to take around 3.5 to 4 hours. This group will start at 7am. The faster group "The Hares" will take around 3 hours and start at 7.30am. There will be options to swap pace groups during the morning to suit your pace. EXTRA K's: We usually have trainers and runners doing extra time on feet or distance prior to the official start times. We will send out info on this closer to the training date. There is no charge for the additional K's. The extra k's will start around 7.00am. NUTRITION: Please bring enough fuel for this amount of time. There will be one water stop organized along the run but please be self-sufficient for about 2 hours - 1 to 1.5 litres fluids. INFO SHEET: A full information sheet will be sent to all participants prior to the training day. This will include meeting points, training course map, PDF Map link, instructions etc. ENTRY FEES: The fees for this event are: $60 STANDARD - plus a small booking fee if you book through Register Now. PROMO CODE: If you have run with BMF before you are welcome to use a promotional code that we will email you. If you have any questions, contact Tony on [email protected] or 0402925608 or PM us on the Blue Mountains Fitness Facebook Page - https://www.facebook.com/BlueMountainsFitness/

02.01.2022 What's going through your head when you're out running Solo during these #COVID19 times #sunrise #solosessions #loverunning