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Tony Smith Run Coaching

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25.01.2022 Tues Intervals - Everyone was awesome

23.01.2022 Please join me in welcoming Gareth to the coaching team. A qualified Athletics Australia Level 2 Intermediate Recreational Running Coach with demonstrated experience in group and individual coaching. An accomplished runner who thrives on helping others succeed! ... We are extremely privileged to have him join our group.

23.01.2022 Rashanthi's Rottnest race report Marathon No:06 @westaustralianmarathonclub #rottnestmarathon Official Time 5:24:41... (My Garmin clocked 5:19 for 42.2 but recorded a bonus 800m to the finish) Saying with a smile that I’m so happy to have finished one of Australia’s toughest Marathons. But that smile is hiding a lot of pain and disappointment. I was so prepared for this race and never under estimated the hills. All I didn’t want to happen was a repeat of the Gold Coast Marathon and that’s what exactly happened. I vowed to myself that I’m going to run all the hills like I did at training but by 16k my wheels fell off. I struggled to run and keep up the pace. When I clocked 21.1k in 2:27 my dream of getting a sub 5 was shattered . From that point on my goal was to finish. For the first time ever in a race I changed shoes around the 23k mark. This race has taught me again that however much I’m prepared, it doesn’t guarantee success on race day. It’s races like this that makes me strong and this one being one of the toughest Marathons in Australia it certainly did. Thank you to my coach @tony_smith_run_coaching and all my running friends who helped me with my training leading up to this race. Although disappointed with the race, I’m overwhelmed by the love and support I received on course . So many runners tapping on my back, stopping by and asking if I’m ok and shouting out my name everytime they passed me; Thank you so much - you made me feel so loved. Thank you also to @charlotte_davidsonwebb and Mark who came back for me just at the right time and kept pushing me from the 39kms onwards. That meant so much and I will never ever forget the two of you. Last but not least Thank you to my wonderful husband, my Rock and my Biggest supporter, my personal aid station on course, who made sure we never miss each other at every lap. I don’t know how you stood there not knowing at what time I was going to show up. I know you don’t understand this running thing but Thank you for still letting me do it and putting up with it. I love you more than ever It sure does matter who you have in your life and God has surely blessed me with the best.

23.01.2022 Kev's running journey, thanks for sharing I first started running back in 2016 where I would do a few park runs here and there just so I could try to increase my fitness level. I continued doing park runs through 2017 where my times were around 26 minutes. It wasn't until mid 2018 where I did my first HBF Half Marathon where I did 2hr 6min that's when I really started to get more enthusiastic about running. ... Once 2019 came around I wanted to do more races however I needed a bit of structure on how to train for them so for the next year I used a plan via the Internet which got my times down to 1hr 49 for the Half at the Perth Running Festival and my 5km 22:40 June this year I made the decision to see if I could get the opportunity to be trained by Tony. Once I met him I could see by his Enthusiasm to see me reach my goals that it was going to make a massive difference in my fitness level. As it stands through his program it has got my 5km time down to 21:22 and my Half time down to 1hr 41. I also trained for my first Marathon which during the race was going well until I got an injury. Tony continues to be a great source of encouragement and his program has made a massive difference. I'm now looking forward with an Enthusiasm where my run Journey leads to next. See more

23.01.2022 Just over a week ago a number of the crew had the Busso Running Festival as their goal event.. It’s always useful to recap, learn, and celebrate the wins. And we all love reading about everyone's race! ... This wasn't originally a goal race of mine, but after a strong run at bridges I thought I would have a crack at another 10k in (hopefully) better conditions - unfortunately, this wasn't to be With half of the course due to be run directly into a 50km/h+ headwind, I knew the chance of a fast time would be slim, and the goal became to back up my performance at bridges with another strong and smart race regardless of the conditions. The first 4k were with the tailwind and I tried not to overexert myself too early. My goal race pace in ideal conditions would have been 4:05/km and, letting the tailwind carry me, I hit 4:04, 4:04, 4:04, 4:01 for the first 4 splits, reaching the turnaround feeling comfortable and in control. I managed to maintain some of that momentum for the first km heading back into the headwind, clocking a 4:09, but after that it became really hard work, being in no man's land for the whole thing with nobody to wind block. The next 3km were around 4:22 and it felt like running into a brick wall. The 9th km was back with the tailwind and I was glad of a brief respite, knowing it would be over soon. I managed to bring it back up to race pace with a 4:06, then the final km was back into the headwind and I managed to battle home in 4:11. I finished in 42:07 which was, somehow, a PB, faster than bridges in far worse conditions and with no pacer. I think what I took away from this was that you can't change the conditions, but you can change your attitude to it, and with a smart race plan you can still end up with a performance to be proud of See more

22.01.2022 A great Busso Half Marathon Recap from Sarah. Hello, I'm new to the team and thought I'd add a short recap too after reading so many great ones above. I somehow managed to finish the Busso half by only running 19.4km I got confused on the first lap and didn't do the first little stub. I only realised my mistake as I was approaching the finish line and someone yelled out 'you can do it it's only 400m to go!' But I was thinking I've still got 2km to go??? I did think maybe I... should keep running past the finish line or go back on the course to make up the distance but my family had already spotted me and the coffee shop was calling! My race had started to fall apart at the 15km ish mark anyway. The second time into the wind my pace just dropped from the planned 5.20 to 5.30 to over 6.00. I was looking desperately around for someone to run behind/with but nothing - it was like a ghost town out there. I was pretty disappointed afterwards once I figured out what had happened but I guess it was a pretty interesting experience and it was actually pretty funny out on the course - I think most people were pretty encouraging and I was trying to smile and make the most of the crazy situation. Anyway, my take away lesson is make sure you understand the course properly before starting.

22.01.2022 Great feedback for Ben Harris our awesome trail/ultra coach thank you Sam! During my first sit down consult with Ben, I could tell right away that he was excited for my lofty goal of a sub 24hr result to get my first buckle. I instantly thought perfect! We are on the same page. Before the consult I was not sure myself if I were semi delusional with my goals. Ben gave me reassurance based on my current level of fitness leading into his coaching that I was on for the sub-...24hr attempt this year. Ben nutted out all my commitments some of which included a weekly social run and tailored my program around this. I was happy with the result which included me running short to medium trail-runs most weekends and that I could see my plan for a few weeks in advance which was great to work out planning and logistics requirements which included a 95km weekend on the WTF course, during my peak week of training. I noticed that Ben had included a regular tempo run which was new to my current thinking of what training for an ultra involves. I decided straight away to trust Ben and the process and to see what will happen. Under Ben’s plan I started to notice and get some great results which included my first sub 20min 5km run which happened to my surprise during a Mona-Fartlek session. Leading up to race day, I was confident in my body and where I was at physically. I have never been fitter or stronger in my life! I was hungry and ready to eat-up the WTF course and make it my own! During the race, as Ben was not competing this year he decided to comedown and offer his support which was a very generous of him and it was great to have his sage advice out on the course. Although I did not quite have the day out that I envisioned, I completed the race knowing that I had done the correct training and I was in the condition that I needed to be to achieve a sub-24hr WTF. I have defiantly learnt a thing or two about myself and what type of running structure works for me. If you are interested in getting into ultras and or are currently an ultra-runner I would recommend having a chat to Ben, as he has a good understanding of how to take you to the next level. See more

22.01.2022 Tuesday Intervals

21.01.2022 A late entry to the weekend round up with Rashanthi coming home first female at the Masters WA (MAWA) Cliff Bould Handicap (10.4km with a loop of Heirisson Island). Rashanthi has been training and racing the house down recently completing the Berlin 2hr Challenge, London Marathon virtual race with a bonus Chicago Half virtual that’s some bling on its way! local races including the Perth Half, Bridges 10km, Running Works 12km and still manages to fit in the weekly MAWA... events. And on top of all the above has just clicked over 2000km of running this year which was her yearly total last year! Amazing Rashanthi and looking forward to Sunday when you crush the Freo Half! See more

21.01.2022 A few more photos from last nights session (Cooper Test) - an amazing turn out! Thanks for coming along

21.01.2022 Great way to start the hump day with a river run... thanks for the snap @the_fearless_athlete

20.01.2022 Runningworks 50km, Half Marathon and 8km Running Festival. A big thanks to @chris.lark1 and his army of volunteers for a great event! Congrats to all the TSRC Crew who ran amazing... Raquel Casas Huelin - 1st place Half Marathon... Charlotte Pickering - 2nd place 8km Niles Blom - 1st place 8km Jacki Kellerman - 1st place 50km Harry McAlpine - 5th place Half Marathon Kat Watt- 1st place 8km Missing from photo (sorry) Marnie Selten - 9th place Half Marathon You guys rock!

20.01.2022 Flash back to last years Aus Day Long run

20.01.2022 On this episode, Ryan Shand and David talk about many things. A really poignant look at mindset, strategies for habit change and in general an approach for deal...ing with vices, setting goals and overcoming hurdles. Ryan is an exceptional runner and knocked out some great times and on 7 July 2019, set a sub 3hr marathon with a time of - 2:49 Impressive! You can find a great Q&A blog with Ryan at www.runschool.therunningklub.com Please enjoy David's conversation with Ryan. To listen to the podcast click the link in bio or click this link https://open.spotify.com/episode/3BVdzDJhtyQWTVuaoWvdIc #TheRunningKlubPodcast #TheRunningKlub #TheRunningKlubUK #TheRunningKlubAUS #RunCoaching #RunningCommunity #RunChat #RunChatUK #Runner #Runners #Running #RunningMums #MarathonRunner #InstaRunners #RunningMotivation #InjuredRunner #TrailRunning #MarathonTraining #UltraRunner #UltraRunning #HalfMarathon #UKRunners #RunnersUK #MelbourneRunners #MelbourneInstaRunners #AdelaideRunners #runningpodcast #podcast

19.01.2022 Sum Chan’s first marathon.... they don’t get much tougher! Busselton Marathon 2020 recap Although it’s a bit late but I think my first marathon deserves a recap for future reference. I am still feeling surreal that I have completed it under such a wild weather condition on that day.... It was a dark rainy morning as we arrived Busselton on Saturday, we visited couple of good breweries after settled down, but I couldn’t enjoy any of them, it was pouring big time since we got there, lots of negative thoughts popped up in my mind, I even had thought of not going to the race as I didn’t want to face the terrible weather on the day. On the race day, I woke up at 5am to have my breakfast, I felt refresh after a good night of sleep, by the time I got ready the sky was much clearer and brighter than yesterday but still freezing. My first 2 laps were easy and comfortable, everything went under my plan, toward the end of lap 2 I was still in good condition without any dramas running against the head wind, things started to turn around from lap 3, my left shoe lace came undone and I was struggling to re-tie it as my fingers was so cold n stiff that I lost my dexterity, my energy level started to drop rapidly around 28km. I took my third gel but this time there was no wake up feeling, it did nothing to my body. My back and legs were so sore and tight, my toes were numb as I re-tied my shoelace bit too tight, every single step became very heavy and painful. I felt lonely and sad at one point as nobody was within my eyesight. I was struggling to fight back the strong head wind alone while the blue houses of Jetty were still miles away. Finally I saw few other runners as I turned toward Ford Road, we were all struggling at this stage, some walking, leaping, stopping etc....I constantly checked on my watch, the time seemed to be ticking too fast but the distance didn’t seem to change at all. Finally I reached to 40km but I knew by that time I wouldn’t able to make it Sub 4, I managed to stay optimistic and positive most of the time but I was frustrated when my watch ticked to 4:00:01, I wind down as I think there’s no point to push through anymore. But Adam came along to cheer me up, it made so much different for my final kilometre, I even tried to SPRINT (at 6:09/km) to the finishing line with my very last drop of energy. (Finish time 4:05:43) I would never forget the moment that I crossed the line for the first time, it will remains to be a very special one etched on my mind! As a relatively new runner, I believe it is not a bad thing take on all these challenges. If I could endure the hardship under this sort of condition, my future races might have become/feel a lot easier. Chinese proverb Today’s bitter may become future honey. Sum Chan

18.01.2022 Sunday group run from City Beach

18.01.2022 A brief insight into Jason’s triathlon journey and some very kind words. I began competing in Triathlons mid 2018 to keep myself active and healthy, in December 2019 completed my first IronMan 70.3. Throughout 2020 my training was hit or miss and I wasn’t seeing any improvement in my running. I was recommended Tony by a few people and couldn’t believe there was a wait list when I first contacted him. I met with Tony when a space became available and was super impressed with... his knowledge and his general running ability. Not only was he a great runner but he actually knew what he was talking about. I decided to sign up with Tony about 11 weeks out from another Ironman 70.3. We set realistic goals however I thought that I wouldn’t see much improvement in such a short space of time. Sticking to Tony’s training plans I soon started to see improvements and at times was certainly out of my comfort zone. A few weeks out from Ironman I set a new 10km PB and was running better than I have in a long time. It didn’t stop there, I again set another 10km PB and felt like I was in fantastic condition. Tony encourage me every step of the way and made sure I had a good mix of run training to get the best out of the short time there was. On race day I set a new PB for the Ironman run section by a massive 14 minutes over the half marathon distance and this led me to achieve a course PB. When Tony asked if I wanted to continue my training I knew 100% that I did and I am excited to see how many more PB’s I can smash with Tony’s support and guidance. Not only does Tony have a phenomenal coaching ability but he is also a great guy. Thanks for all your help so far Tony. More great running journeys here - https://www.tonysmithruncoaching.com/new-testimonials

17.01.2022 Just a small group tonight with most having raced at Rotto over the weekend.

16.01.2022 I received some really nice feedback this morning that makes my dream job so much more rewarding, than it already is.... Thanks Harry! Good morning Tony, hope you had a good night last night. Just want to show my appreciation as coming up to the first 3 months block. ... I’m 47 so I realize I’m no spring chicken and I never thought at any point that In my first 3 weeks you would take my park run PB of 20.05 to 19.23. The latter still stands as we haven’t been able to do park runs officially when I did TT but that PB alone I would have taken after 3 months, never mind 3 weeks! Every time I run at the moment the PBS are getting smashed! Long may it continue but I’m Loving my running journey. You changed my whole running outlook overnight. The 15km Deep water run (1:03:05) at the weekend was something I would never contemplated in time finish 3 months ago. I would have taken 4:30 pace all day long so to run it at 4:13 pace blew me away. It’s because your training sessions are fun. You mix it up, keep it different. I love them!!! Even the hills.... Thanks Tony, even my wife is telling me I’m a different person with all this running. More energized, happy, loving life even more!!

15.01.2022 A few 5km TT’s to report on - Jonni Chin 5km TT 19:10 Less than 10 seconds off his PB this morning with super-hot first km. We’ll be giving this another it crack next week and I’m confident we will drop into the 18s. A great block of training from Jonni, he deserves a PB. Harry McAlpine 5km TT 19:26 PB An impressive first block of training saw Harry smash his 5km time which had stood for a few years. His drive and dedication to training rewarded him this morning ...with a 30 second PB and getting closer to kicking one of his main goals, to drop into the 18s for 5km. Charlotte Pickering 5km 19:46 20 seconds shy of her 5km PB in a progressive training session from Charlotte who has now established sub 20min 5km’s as standard. A fantastic solo effort on the Bibra Lake course this morning. Vici Richardson 5km 20:08 PB After knocking almost 20 minutes of her marathon PB a few weeks ago Vici ticked off another PB this morning. She ran an amazing 20:08 to knock almost a minute off her old PB! More to come, very soonwatch this space! A special mention to Pete Shinnick and his amazing crew who are on day 2 of their amazing 9 day adventure, running from Kalgoorlie to Mundaring. They’re following the pipeline and rising much needed funds for Parkinson’s WA. If you’d like to help him out please visit - https://give.everydayhero.com/au/pipeline4parkinsons

14.01.2022 A massive weekend of racing from the coached team with the Fremantle Running Festival (5km ,10km & Half Marathon). The new ‘street course’ was amazing with the support from the crowds and being able to see all the race’s unfold made the event. With the humidity at about 90% before the start is was always going to be a tough day at the office for everyone. But this didn’t dampen the teams spirits and the on course shout out were inspiring. Charlotte Pickering - Freo 10km 43...Continue reading

13.01.2022 ***Just one room left (2 places)*** Yallingup Run Retreat - 4 - 6 Dec 20 Special Offer - Bring a Friend Retreat Tickets with Private Room (all inclusions above for two people, 2 nights accommodation in private room with two separate single beds) $1,149 (for two people, ie. $574.50 each) TWO LEFT!... Retreat Inclusions Invest in you running journey and wellbeing with the following premium retreat inclusions: Bare & Wilde welcome gift. 2 x Wholefood meals each retreat day (including dinner on arrival), plus juices and kombucha throughout the day. 3 x group runs for all levels (led by Tony Smith and his team) Yoga/pilates sessions for runners Coastal beach walks Nutritional Workshop providing tips specific for runners of all levels. Workshop led by industry expert on muscle recovery and stretching. Connecting with like-minded people to inspire you to better your running journey. Please message for further details

13.01.2022 Sunday long run chats . Where did you run this morning?

11.01.2022 Everyone’s fav session - Mona Fartlek tonight

11.01.2022 Sorry for the delay with the weekend roundup but here we go. The main race in WA this weekend was the Running Works (RW) 50km, Half Marathon and 8km trail races out in the beautiful bushland of the Spectacles Reserve. We also had a few runners taking on a 5km TT and one giving True Grit (obstacle course race (OCR)) a go for the first time. Also lots of quality training from everyone else! Kassie Cormley 5km TT 27:45PB A fantastic solo 5km TT from Kassie who has super ...busy day job but always manages to get her training in. On Sunday she knocked over 20 secs from her old 5km PB, in a solo TT. Building nicely to her goal race at the USWA Yaberoo Trail Ultra. Graham Dixon True Grit 4th Place (Elite Race) Graham took the 10km elite race at True Grit and came an amazing 4th overall in a strong field and just to make it a little tougher for himself, he ran a 30k trail run through the JFNP the day before. Killer performance and looking super strong for Feral Pig! Jackie Kellerman RW 50km 3:45:32 1st place A super consistent race at the RW 50km saw Jackie take the win and less than a minute off the course record. The weather gods were not kind and gave us the hottest day in Perth for over 6 months but Jackie didn’t let this get in the way, finishing almost as strong as she started. Great racing once again Jac and now we look forward to a good block of training for ADU100. Harry McAlpine RW Half Marathon 1:40:58 5th Place Harry has been with the crew for just over 7 weeks and has already hit a big 5km PB. Having a great race at the RW Half but as with everyone, the heat made running conditions tricky. He still ran a terrific time and is super hungry for more racing. Well done Harry and looking forward to WAMC Deepwater Point 15km next Charlotte Pickering RW 8km 38:11 2nd Place After running another sub 20 minute 5km at the first Bibra Lake parkrun back on Saturday, Charlotte followed up with a 2nd place in the super hot conditions of the RW 8km on the Sunday. A great weekend of results and bring on Freo 10km in a few weeks. Helen Tomkin 5km TT- 22:35 PB A fantastic solo 5km TT from Helen on Saturday knocking over 20 seconds off her previous PB after her recent move to Kalgoorlie. On track for a great 6 Inch Ultra race in December! Kat Watt RW 8km 33:57 1st Place and Course Record Another great race from Kat who is having an amazing year. Again, in tough conditions Kat took the win and course record in the 8km race. Looking forward to kicking a few more goals before the year is out.

09.01.2022 Wouldn't want the guys to miss out! :) https://www.tonysmithruncoaching.com/shop Singlet in this design but in 'neon green'.

09.01.2022 Athletics West are pleased to introduce a new event to WA's thriving running community - the inaugural Keep on Running Night of the Five. The Keep on Running Night of the Five will offer a program of 5000m races, for runners of every speed to test themselves on the track. Whether you're a recreational runner, track athlete or are usually found on road, trails or park, this is a great opportunity to lace up your racing shoes and test yourself for an official time. Entrants wil...l be seeded into heats according to their submitted time, so you can challenge and be challenged by competitors of a similar pace. The night will also offer an elite race for the top ranked athletes and will be one to watch as we see just how fast these athletes can fly around the track. Spectators are welcome and encouraged, with trackside seating so you can be up close to the action! HOW TO REGISTER Visit https://www.athleticswest.com.au/events/82497/ to Register. You do not need to be a member or login to register, however Athletics West members can login to prefill their details. Entry is $15 per competitor. Please note participants must be 14 years or over to compete. Entries close on the midnight Monday 14 December 2020. https://fb.me/e/3Q7c5MhKR

09.01.2022 TSRC Run Camp 17 - 19 Sep 21 Karri Valley Nr Pemberton. We are really excited to announce our second run camp with the accommodation in the beautiful Karri Valley Resort and the Bibbulmun Track in the majestic Karri Forest on our doorstep. Accommodation is limited and have managed to secure 4 Lakeside and 2 shared Forrest chalets.... Please follow the link below for more info and to book your place! https://bareandwilde.com/karrivalleyrunretreat/ Please message me if you have any questions

08.01.2022 Two of the top ultra runners in WA at the Mico Runningworks 50km Trail Ultra. Celebrating each other’s success.... humble, supportive and amazing sportswomen... Margie Hadley... Jacqueline 'Kelly' Kellerman @salmingrunningaustralia @womeninsportwa @australian_ultra Photo credit @jeffgotcharunning

08.01.2022 And the final race recap comes from Sarah who had a strong half marathon - Ok finally made the time to do this. I signed up for the Busselton half marathon at the last possible minute, to be honest I had thought about doing it but I wasn't keen on actually doing the race. However I love a good medal and it was the perfect excuse to go and see my parents. The day before the race was stressful. Hubby car breaking down when he is 5h for where I was and potentially having ...to cancel my run meant that I didn't sleep until 1am. The day of the race I quickly checked Tony's running advice one more time: try to do 5.40 and if the wind is too hard slow it down and find someone to hide behind. Well THE WIND WAS HARD haha and being a little slower I couldn't find anyone to run behind or with. On top of that a poor lacing of my shoes meant that my left foot started to hurt from the 1st km and got worse and worse to the point of me nearly pulling out of the race at 17km. However I thought, "well I've already done 17km in a lot of pain may as well finish". I pushed through, knowing that I would see my mum at each turn cheering me on (she can't run at the moment but always comes to see me when she can) and Adam as well as every amazing runner who were currently smashing their goals! I finished the half strong as I knew a hot coco would be waiting for me and sprinted the last 2km. At the finish line I happily collapsed next to a beautiful staffy who was more than happy to get post-race cuddles. This was definitely one of my hardest runs but still managed to do my 3rd fastest HM time and felt good enough to keep running the following week! See more

07.01.2022 Great to catch up with probably one of the most experienced marathon/ultra runners in the state at the fantastic @westaustralianmarathonclub Freo Running Festival. What this guy doesn’t know about running, probably isn’t worth knowing. Great to see all your guys and girls running so well @mickfranciscoaching . @jeffbremner

07.01.2022 Sam Applegate finished the WTF 2020 100 Miler in 34:08.... way to go champ!

06.01.2022 What a Saturday we had from the TSRC Coached group, Ben and I are super proud of everyone’s amazing performances! The Australia Day Ultra with distances from 6,25,50,75&100km in the beautiful town of Australind. A family friendly event, in its 7th year under the leadership of Ron McGlinn and his awesome vollies. Also a few great parkrun performances/TTs and the rest of the team hitting their structured sessions today and tomorrow. Michael H Burswood parkrun Michael is ...Continue reading

05.01.2022 Very kind words from Rashanthi on her running journey with the team. After queuing in the waiting list for a couple of months, I was thrilled when Tony informed me that a spot had become available for his coaching. I had heard and read great things about Tony as a coach and I wanted to be one of those ‘special’ athletes being coached by him. I signed up with Tony in August this year and I can say that within the last 3 months he has transformed my running beyond my expectat...ions. I have begun to feel more comfortable with my running and I don’t feel stressed anymore when I line up for an event or even parkrun on a Saturday because Tony has built so much confidence in me. One thing I love about Tony as a coach is that he is always contactable and responds to my questions and concerns promptly. One day I realised I wasn’t able to do the scheduled run and messaged him to ask if I could swap with the run scheduled for the next day. He was very flexible with my request and updated my plan immediately. It is very easy to work with Tony because he is very understanding of my work schedule, which involves occasional travel as well as my family commitments. What I appreciate about Tony is that whether you are an elite runner or a back of the pack runner he gives the same dedication and attention to each one of us - we are valued as an athlete. He is so invested in his team of athletes that he has a record of all the events we have done, our times, and our PBs. Only after I read Tony’s write-up on my Perth Half Marathon did I realise that it was my course PB! That’s the kind of effort he puts into finding out and learning about his athletes. Another aspect I like about his coaching is that he never fails to give feedback on every workout that I complete on the schedule. It’s very helpful because that way I can communicate about the run whilst it’s fresh in my mind. I have so much respect for Tony because he lives by what he preaches. He takes part in events, he runs with us and he even does pacing duties. He is a great leader and a humble human we can all look up to. Just as much as he pushes us to our limits, he also cares about our wellbeing which is why he insists on rest days and checks with us as to how we are doing. With Tony’s help I have broken the sub 60 10k barrier and sub 90 15k within a short span of 3 months. On average, my overall pace has improved immensely. I am confident that under Tony’s guidance, I will continue to achieve many more Personal Bests and I am so excited to continue this journey with him.

05.01.2022 Thanks for sharing Sallie R o t t o H a l f - R a c e R e p o r t I've been excited to be able to post one of these after my first race as part of the TSRC gang... feels like a rite of passage, right?... Over the moon to be able to tick this one off this list, and with a 25min PB! This was my first 'official' half marathon and it was great to travel across with more accomplished runners who were doing the full distance... made me feel like mine wasn't a big deal and therefore super achievable. Sunday morning, I arrived at the start line to find that I'd forgotten my lolly snakes (have given up on gels for the time being) but the lovely man at the general store let me take a packet with a promise to pay him later. Found Jez Savage at the start and pretty much just followed him during the race as he made his way around the course, bumping into people he knew left, right and centre. He managed to get the pipers to play Thunderstruck for us, which was a great boost on the first lap. Despite a very strange toe cramp that started 3km in and persisted to the end, I was pretty disciplined with the pace, determined to stay within the lower range of my goal pace (6.20-6.36). With 10km to go, I felt like I had plenty left in the tank. Not wanting to burn out too early on my first HM race, I decided to hold the pace for a predicted 2.14 time and reevaluate later on. With 5km to go, this had reduced to 2.11 and so Jez and I picked up the pace to have a crack at sub 2.10. Naturally, the toe cramp got worse and an ENORMOUS stick lodged itself in my shoe with 1500m to go but we kept pushing faster, chasing that goal time. Even though the real finish time was 2.11, it was still 9 minutes faster than my goal (plus I swear the course was a bit long, or I'm just rubbish at racing lines). I only started getting coached by Vici a month ago but what a difference she's made. Keeps me accountable, gives positive feedback after each run and her calm advice had me feeling ready for this race, even after spending the week in bed with a cold. I'm super excited for the next one - faster and stronger still. Oh, and that enormous stick in my shoe? It was a tiny, tiny pebble....

04.01.2022 Next up on the Busso Running Festival race recaps is Vici who had a storming race! I’ll not give the result away you’ll have to read the recap Busselton Marathon was sub 3.40 attempt number 5. A good, consistent training block with Tony as well as running with Gill and Sally regularly for the medium and long runs meant I quickly improved my long run pace by hanging onto their coattails. I wasn't getting complacent though - after many poorly executed marathons I was under ...no illusion it could quite easily go wrong. A bit of knee weakness through taper forced me to quickly introduce some strength and conditioning and amazingly what seemed to be the injury that was going to ruin my race two weeks ago became insignificant by race weekend, when all attention turned to the weather. Kat had very kindly offered to pace me and I knew I couldn't let her down. But with forecast winds of up to 50kph, the pressure really was on. The plan was to keep it steady to start (not my forte), accepting a drop in pace into the wind and just stick behind Kat and anyone else running a similar pace. On the first lap a lovely lady joined Kat in front as a wind block. I felt like an elite runner with both of them helping me. I got into the swing of only looking at pace when the wind was behind us so I didn’t go too quick and didn't look otherwise. I realised I was saving a lot of mental energy by having Kat do my thinking for me. It became a bit like an interval session with the pace changes into and out of the wind. On the third lap, I was feeling great but was mindful of the task ahead so tried not to get too excited. Even so, I found myself getting emotional - this was what we'd trained for and talked about for so long and it was exactly what I'd hoped for (minus the wind) - cheering each other on each lap and seeing so many friendly faces around the course. By 35k, it was on! We ran out with the wind at our backs for the last time and I still felt good. We were running 4.30s and I gave Kat a heart rate check. The deal was we would carry on with the pace but I had to fight into the wind. And that's just what we did. Earlier Kat had mentioned to another runner aiming for a similar time that we'd be finishing in 3.24. I didn't for a minute believe that would be possible. But when we turned into the wind for the last 1500m to the finish, I started to realise I was about to skip the 3.3Xs! We crossed the line in 3.20.59 - a 19 minute PB - and I immediately burst into tears. It was the strongest I'd felt during a marathon and the happiest I'd felt at any finish line. I ran out of adjectives shortly after the race to express my gratitude to Kat - she will say she loved it too and maybe she did but she also had a bloody tough job. Not only blocking the wind for me the entire race but also, pacing the race to perfection in the toughest conditions - no metronomic splits for us. I'm still on cloud nine and will be staying here for as long as possible.

03.01.2022 Meet Rashanthi who will be participating in this Sunday's Fremantle Half Marathon! Rashanthi is one of the WAMC's members and fantastic volunteers, and is looking forward to a post race spa bath and massage!

03.01.2022 Our next Busso Running Festival race recap come’s from Gill who ran an amazing marathon Something a little different Gills verse - ... There was a young lass called Gilly Who ran in a gale, how silly. Her knee was about to pop Despite that she didn't stop Even though the wind made her chilly. My reply - The smile on her face, lasted the whole of the race. Coming 5th overall, She had such a ball. And has already signed up for the next one! We both agreed to stop at two verses as it might have gone on a bit See more

03.01.2022 This weeks round up includes the John Glimour (JG) Track 10000m, the Perth Trail Series (PTS) Moon Shadow and a few runners taking on a 5km TT’s. We also had lots of other quality training being banked from our amazing crew. A big weekend coming up with the Freo Running Festival and Feral Pig Ultra. Anna Bamba PTS Moon Shadow 12km 1:06:21 (1st) Anna took on the night race of the Moon Shadow in the Ellis Brook Valley Reserve. Not a goal race for Anna having already... run in the morning. However, she ran a stormer finishing 1st lady and 7th overall! Her training under Ben is going from strength to strength with just over 7 weeks to the 6 Inch Ultra Trail race. Looking super strong! Kevin Murphy parkrun 22:20 Kev took on Wanneroo parkrun on Saturday as a benchmark for his returning build following his debut marathon. A slight navigational error saw him lose a bit of time but he still hit a solid 22minutes and less that 15 seconds from his PB. Great comeback form Kev! Ian Nichol Mullaloo Tri Just a few weeks post Busso Half Ironman Ian was keen to get another tri event in before the end of the year. He had a great race and finished super strong in testing conditions. Andrew Thomson parkrun 24:55 Andrew has been patiently rebuilding his fitness following a very niggly hamstring injury. Today’s progressive parkrun was about testing and finishing strong which he certainly did. He increased his pace every km split metronomically and finished like a train.great work Andrew! Kat Watt JG 10000m 37:43 (2nd) An extremely hot day saw the annual John Gilmour 10000m still in the high 20s at 7.15pm start. During the week leading, we adjusted Kat’s race plan to a conservative start and to finish strong in preparation for next week’s Freo 10km. Kat executed this to perfection hitting an amazing negative split (18:59/18:43 5km) to finished within 30 seconds of her PB. Bring on Freo! See more

02.01.2022 This mornings Busso race recap comes from Lisa who ran a blistering half-marathon and almost ran a PB in the hurricane winds! The Busso Half was my A goal race for this year after jumping back in with Tony in June this year. My goal was to beat my HM personal best of 1:48:28 from 2019, and possibly a 5k PB along the way. With a 16 week build, we started by focusing on building some speed and strength. I don’t know why, but speed sessions fill me with dread and anxiety and ...Continue reading

01.01.2022 Last two rooms available at the Yallingup Running Camp (Fri 4 - Sun 6 Dec) ************Bring a Friend Offer $574.50 each**************** Bring a Friend Retreat Tickets with Private Room (all inclusions for two people, 2 nights accommodation in private room with two separate single beds) $1,149 (for two people, ie. $574.50 each) TWO LEFT!... Click the link or message for more info https://bareandwilde.com/yallinguprunretreat/

01.01.2022 A great insight into Andrews running journey and some very kind words about our amazing group. I started this wonderful journey late in 2018 at the tender age of 56 after 3 decades of not doing a lot physically and a wake up call from the Doc, lipids and sugar heading in the wrong direction. As is my nature( a little obsessive) I said game on and quickly got into a routine of over 40000 steps walking a day, that’s not a typo. In three months I lost 20 kg and bloods were loo...king amazing. Looking for a new challenge, inspired by my nephew who is a Cross-fit Wunderkind I headed off to the gym dropped the body fat to 14% and put on a few kilos of much needed muscle. Late 2019 I thought why not try running, it can’t be that hard, I will just do the couch to 5 km thing easy!? So yeh let’s just start at 5 min a km pace, no second guesses how that went! Continuous calf problems, but perseverance paid off and after about four months I was finally getting some consistent runs in 3 to 4 times a week, but with no plan or system I would often finish a run unable to walk up the stairs to get my towel for a shower and literally had to ask my wife to get it for me. Needless to say I wasn’t fully enjoying my new activity and things had to change. I had perused the local training options previously and remembered TSRC, so delving into cyber space it was actually the TSRC FB Group page that swayed me to take the plunge. I was immediately impressed and uplifted by the all-inclusive community feel and comradeship of the members with lots of genuine encouragement of runners of all abilities and ages, so many runners pacing others to PBs Tony Smith has fostered a wonderful safe training space, I have yet to see any negativity amongst the crew. Anyhow, I put my name down on the wait list and in June 2020 got the call. Almost immediately with Tony’s structured plan I was running for the first time without injuries and in a matter of weeks did my first real hit out a 5km solo TT , getting home in 23.29. With Tony you never feel in a rut, the structure of hard days, easy days and variety of training methodology keeps you engaged week in week out. Unfortunately while planning for my first half marathon I injured a hamstring and lost nearly 3 months of training. Throughout this Tony was always there with support and generously put my training plan on halt so I wasn’t incurring any charges, this was unexpected and appreciated. We are up and going again and I know with Tony in my corner I will be able to achieve things that I once thought impossible. Tony is a true gentlemen generous with his time to a fault, his passion for running and people shines through in all his interactions with his crew. The guidance he gives while still allowing you to to make your own decisions is of great benefit to helping you become the best runner you can be. Cannot say how blessed I am to be part of the wonderful TSRC group.

01.01.2022 Sorry. I dropped the ball this morning and forgot to add one of other amazing results over the weekend from Marnie at the Running Works Half Marathon. We even had a great chat after the race but think the heat has burned a few more of my limited brain cells away... Marnie Selten - RW Half 2:22.50PB - Marnie joined the trail team a month ago with her eye on a 6 Inch PB. Marnie took the opportunity to test her recent training, race nutrition, and trial some new kit. Her consistent splits and focus on heat management earned her a 26-minute course PB. A fantastic result for her hard work and a great indication of her progress towards her 2020 A race goals at 6 Inch.