Ailie Coulter | Coach
Ailie Coulter
Phone: +61 407 570 845
Reviews
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24.01.2022 So today, after several specialists and specialist physio visits over the past year and a bit I have finally had to accept that I will be unlikely to run anything longer than an easy 5k for the foreseeable future or until medical science catches up and starts to put value on women’s postnatal health. I am sad, angry and vulnerable . I am also proactive and formulating my future prospects as a cyclist and ocean swimmer. I had a horrific birth experience with Harvey, leaving me... with vaginal and rectal prolapse and a muscle completely torn from the bone, leaving my pelvis unsupported during impact activities. If I run too far like this, I risk further prolapse and basically, my pelvic organs could fall out. (Let’s avoid that) I am writing this post to raise awareness that our medical system seems to currently focussed on vaginal birth over mothers health. Quite simply, Harvey got stuck, but we kept pushing in order to attain that magical outcome of a natural birth. I did not ‘need’ this outcome, but was strongly encouraged to attain it, I did attain it and now I will only ever run short and with the help of a pessary and nearly lost my life over it with significant haemorrhage in the process. I am one of the lucky ones, I get to learn from this and am in the privileged position of coaching many female athletes who I can help with this journey through the knowledge and experience I have gained in this area. I also have lots of other big goals and a huge wonderful support network to help me through the loss of my opportunity to run the way I used to. So while the news is still raw, I will heal as I achieve other goals athletically and personally. I will continue to work on advocacy of women’s health and birth experiences and birth trauma training principles , I will continue to run as my body and medical science allow me too, all be it far slower and far less distance. No more Multisport endurance racing. Had a planned comeback with Sunny Coast 70.3, will switch it to a team entry and my goal of Coast to Coast is not a currently reality. Focus on my coaching business and swim/ride/surf and family, thankfully my cup is full of gratitude for what I do have, making it easier to deal with what I don’t. Moral to the story... Work with what you have and make the most of opportunities while you have them. Never leave yourself wondering. If you want it, go take it before it’s taken away.
18.01.2022 Time to start plotting a return to racing #firestillburns #makeithappen
15.01.2022 Anxiety, fear and panic.
15.01.2022 This weeks workout is week two. If you want to view week one head over to No Limits Endurance FB page. Will share on both NLE and here from now on :)
15.01.2022 Lot's of athletes tapering for IM Port Macquarrie and Ultraman Australia. Start getting your head in the game now, not on race day. Use your travel time to visualise your day. Do a 'walk through' in your head of race day from the moment you wake to the moment you cross the line. Do it often.
14.01.2022 Pretty stoked to have ticked off the 2k ocean swim event at Hervey Bay at 35weeks pregnant. Wasn’t fast, but different races have different goals. #loveracing #activepregnancy #nolimits
14.01.2022 Workout of the week. Apologies for the power tools, we are just finishing off our deck! Mobility Spider man walks 10 x 4 forward 4 backwards... Strength Single leg glute bridge 3 x 10 each side Knee swing single leg balance 5 x 50 each side (think I said ten x on clip, 5 is enough) Donkey kick 3 x 10 each side Side lunges squat 3 x 10 each side Have a great week!
11.01.2022 Monday musings So many people waiting for this ‘thing’ to be over. Constantly hearing talk about ‘when this ends’, ‘when things are back to normal’. Time to change that narrative. This is the time to start living in the present. If this current virus has taught us anything, it is how focused we had all become on the next thing. The next race, when we have this job/house/the kids are grown/we have money, let’s shift the focus back to what we currently have and what we can do... to optimize our current life. What can we do each day to make it a little bit better. Time to focus on what we can do, not what we can’t. Particularly with training, racing and fitness goals. Instead of getting down about a race you can’t do, focus on a race you can do. There are lots of little pop up races, there are great people to train with and there is the most important reason, to maintain optimal health and fitness for quality of life. Shift your focus, change your narrative. Happy Monday. Ailie
10.01.2022 I know so many of you struggle to find your why to train in winter. A few words here re the importance of getting out of bed and getting it done.
10.01.2022 Great interview by Rachel Lilly with NLE athlete Toni hodge on mental strength. This chick has it on spades.
08.01.2022 Get on board with Samantha Gash and co and participate in the virtual Half Marathon with 100% of proceeds going to bushfire relief. Run or walk, just get out and do it. It’s going to be epic.
07.01.2022 Exciting things happening in our world. Opening a bike shop, specialising in road and triathlon sales, service, fit and education. If you are in and around the Sunshine Coast, pop in to Moffat Beach and say hi. We open on the 11th. Going to be an awesome compliment to my coaching space. Getting to do even more of what I love. Life is there for the taking.
06.01.2022 NLE workout of the week. Learned a lot about myself and current state of my body looking through this one. Hurt my back last week and this workout certainly exposed my mobility weaknesses, particularly on the last exercise, single leg flow. I genuinely thought that I had a flat back doing this demonstration Mobility Big toe mobility/posterior chain ... Strength Hip bridge w single leg extension 3 x 10 each side Single leg chair/box squat 3 x 10 each side Single leg knee swing through 10 each side Single leg flow from 10 x 10 sec hold
04.01.2022 If you are Sunshine Coast, Brisbane or Gold Coast based and not sure what to do with yourself next weekend, head on over and enter racetheroo.com. What better way to spend your Sunday morning than at this awesome event put on by Caloundra Tri Club. Aim is to run as many 1.1km laps as possible as the Roo speeds up behind you each lap. It is anticipated some will be running 3-3.30 pace towards the end and after about 25-30k worth of running. Will be awesome to be a part of. Get amongst it racetheroo.com
04.01.2022 NLE workout of the week. All body weight, you will need a chair this week though. Mobility Hip opening squat 10 x 30sec hold in bottom position for 30sec Pigeon pose 10 x 10sec each side (remember to breath) ... Strength Side plank hug (on elbow or hand) 3 x 10 each side Chair lunge 3 x 15 each side - Drive knee towards floor Modified bird/dog - 3 x 10 each side - don’t forget to the set position of flat back, contracted and compressing spine after each set Reverse plank - 10 x 5-30sec - linger the better bit be sure to hold form and breath. Long body line Key with all of these exercises is body position and breathing. Don’t hold your breath! Stand tall, hips forward, shoulders back and down and chin tuck. Reset position before each new repetition. If you rush it, you lose the benefit
