Run Well Marathon Training

Gold Coast 2024 Wrap

We came to GC this year determined to make amends and improve on our experiences from last year.
And so we focussed on doing it better, smarter and enjoying the process more. So we became even bigger aerobic beasts, got stronger, practised our racing and fuelling strategies better, and really really sticking to our race plan… god forbid!! 😳 Haha

And throughout this and most of all was to enjoy the race and appreciate what we had all achieved to make it this far and reflect on the privilege it is to be a part of not just ours but the greater running community and these types of events . And for some this was a lot, and should not be overlooked!
I’ve often said the race is your reward.
Getting to the start line in great shape and well prepared is the hard part, and race day IS for you!

The Crew listened and followed and lead themselves to their best performances yet! 🤩

Huge congratulations to all of our Crew who participated, who showed great courage and bravery think the very end and were well rewarded.

Marathons are like life.... it’s long, often hard sometimes brutal, always met with significant mental and physical obstacles along the way - training & racing . But we stick with it, we hang in there, we persevere, we dig deep and find out about ourselves along the way, discovering new found strengths that help us reach higher than ever before, & we reap the rewards for our effort!! 🤩 💪

So proud of our Run Well Crew for the incredible support and team spirit we showed each other on both Race days , for we couldn’t and wouldn’t get it done without each other! 😍

RESULTS:
Full Marathon
Nathan Wiggins 2:54:49 (25 min PB) 🏆 and 👑
Dan Tracy 3:18:18 (9 min PB) 🏆
Rhianna King 3:18:17 (4 sec PB but oh so much more) 🏆
Vanessa Hiller 3:28:46 (9 min PB and crushed so many 😈 in triumph ) 🏆
Jarrod Woodward 3:10:03 (huge first Mara PB) 🏆

Half Marathon
Stephanie Hiller 1:36:36 (5 min PB) 🏆
Anthony Svirskis 1:31:13 (
Rohan Armstrong 1:25:38 ( the race plan works!!) 🥇
Alexa McDonald 1:54:18 ( managing injury)🥇
Wil Kersei 1:35:28 🥇
Zak Kanga 1:56 (training run) 🥇

LOVE THE RUN ❤️
RUN WELL

Great to come up for the GC Marathon again , who always put on a great event.

Our Run Well crew of half marathoners today did themselves proud with some big runs with two huge 5 min PBs to these legends and .svirskis !!

Great stuff legends! 🥇

You’ll see us out on course tomorrow morning in support of the rest of our crew taking on the full marathon !

Run Well!! 🤩

Another Great Ocean Road Marathon weekend typically delivers a bit of everything.

Spectacular scenery, sensational Saturday sun and the full array on Race day Sunday.

Tough conditions and some even tougher results from these legends;

44k - smashed out for his first marathon in 3:12.30 was 🏆 . I should have let him go quicker.. next time mate. No stopping you at Melb Mara 💥

produced A huge effort to stave off a stressed tibia and punch out a great run of 3:24.35 🏆

Back to back PBs in the Paradise 14 on Sat followed by the GOR23k on Sunday no less for the dynamic duo of .svirskis and 🙌🥇🥇

And to the three witches of Elwood…
Cackling all the way to their first GOR HM finish . 🙌🏆🏆🏆

This years event was their biggest of all & superbly presented & seamlessly coordinated . A huge well done to the event organisers 🤩 🙌

See you next year!!

We’re back to our favourite run event on the calendar…


A beautiful sunny morning and a nice little shake out along the gorgeous Paradise Run course!

Great to be here again! 🙌

5km TT time again for the RW crew.

After a very good quality training block it’s important to put the work to the test and see what we can do.

So we gather, set our intent and get around each other to get it done. And together we prevail.

Again a great crew effort and the results were good, with some impressive runs producing more PBs with seconds shaved. But most important was the supportive bond the crew displays on these days to help each other rise to the task and fight til the very end.

Go you legendary Crew!

🤩 🙌💪😍

Nice little trot and chat around the Mtn to Surf course thanks 🏃 ⛰️ 🏄 🙏

Traditional Xmas day run, post seafood breakfast always a bit challenging …
Anyway, my boy Dukey ran his PB distance run of 12 kms with me, our dog .girl.gsp & his cousin this morning thru trail, swamp, beach & river…
Huge effort , great determination and what a challenge getting across the river to safety at the end.
This is where the adventure starts my boy ! 😍🙌❤️

Ps Charlie still not talking to me after river crossing 😬

Another 5 k TT for the Crew this morning and another swathe of PBs!!

Big 🙌 for turning up & getting it done regardless. Do the work, get the chocolates. Invest in the process and the results will take care of themselves.

Mike
19.25 ( 17 sec PB on the back of a few 🍸 🍸) 🏆

Kara
21:48 (22 sec PB) 🏆

Stephy
22:54 (40s PB) 🏆

Rhi .m.king
4K PB before her foot broke in half 🤪 🏅

Nath
18:45 (PB) 🏆

And Wil for keeping them honest for as long as you could. That’s how we get after it mate, put yourself out there for as long as you can. 💪

Special mention to the young lads for their first ever 5k race (sim.) , a nice little warm up before their first official race soon.

Kai 19:20 🤩 and Duke in 23:20. They’re 11 years old 😳 🤩

2 more weeks til our final@hit out for the year .

Again, thanks for turning up & having a crack, cos we can’t do it without US all! 🙏🙏🙏

Not to mention our special little pacer on the bike today, thanks 😍

As alway Run Well 💥

Run Well Crew - Next Gen!!

Easy pace training with the young boys.

Longest run ever !!

Boys don’t like running easy, but as we prep for their first official race over 5k , it’s important to start to work on their easy paced fitness and conditioning is the perfect adjunct to ALL the fast intervals and track we do!

Also serving as good recovery from track yesterday the legs feel better at the end than the start!

5 weeks til Race Day, makes me so excited to see what these boys can do!!

Melbourne Marathon Festival Wrap

What a day for the Crew!! 🙌

The PB glow still shines strong beyond Medal Monday after so many superb performances from the Run Well Crew.

PBs all round 🏅🏅🏅🤩

On a perfect race morning, the scene was set for some fast racing. And the Melbourne crowd came out in full voice in support of this fantastic event, lining the streets and stretching along the whole course like I’ve never seen. 👏

The on course support is so important to all runners out there and the RW crew at the 36km mark were literally & metaphorically saving lives as we battled up heartbreak hill in search of the soothing cold of an uplifting endura icy pole and the lift to push us on to the finish line. You guys and girls out there deserve the medals just as much for the feedback and gratitude I have received has been spectacular . Thank you so much! 🙏🙏🙏

And to the Run Well athletes out there on Sunday, we are all so proud of your gutsy performances and well deserved fantastic & super impressive results!

(Look out for your individual accolades shortly)

We are all in this together and have created a wonderful community of supporting humans who love to run. Our victories and celebrations are shared because we know we couldn’t do it without each other.

And as coach , I am so proud and thankful to you all for all of that goodness. You’re an incredible bunch of legends 🙌 🙏

Well done Run Well Crew! 🤩

🏅

As we look for inspiration on the eve of our own Melbourne Marathon, then look no further than this guy!

Our most recent Chicago Marathon legend executed a flawless race plan and shaved another minute of his best time & cracked another PB in 3:19:19.

Mike or ‘Crikey’ as he’s affectionately known is one of the Run Well Crews longest serving athletes and his dedication and commitment to his training and doing the work has seen him collect PB after PB in these last few years.

He continues to show us the way when it comes to just knuckling down, getting it done & that trusting in the process will reap you rewards. Or maybe it was his beloved Pies flag that he left in his wake that boosted his jets!! Either way, he’s a true RW legend! 🤩

Congratulations & well done mate on another superb performance and achievement. Looking forward to a well deserved beer upon your return.

Runwell marathon

Just 3 more sleeps til go time folks!!!

And you know what that means…
Carb loading time! 😋 🙌

Yep, the work is done now so don’t get sucked in to doing anything extra thinking it will help.

Focus is on rest, recovery, quality sleep, and of course nutrition/hydration.

But remember, it’s carb loading not crap loading so less of the delicious doughey goodness above & think more nutritious carbs like sweet potato, rice, veggies.

And importantly hydration is key, my advice…
Aim for 2 litres of Endura mix ( or similar) per day should do the trick!

And if you’re peeing a lot, you’re on top of it! 😜

Enjoy, take it easy and see you on Sunday morning!!

Congratulations to our Run Well Berlin marathon legends! 🤩

An epic course, magnificent city & these great pics sum up some of the struggles & emotions of arguably the best marathon in the world!

Well done legends, and congratulations on your strong finish & impressive times!

3/3 PBs 🏅 🏅 🏅

Nice to get out of the city for a Lovely little trot around the You Yangs this morning thanks and .girl.gsp .

A bit of a reccy for some upcoming crew trail training as we prep for later this year.

💪 💥

5k TT time again, & the crew got it done collecting 3 PBs for their troubles. 🤩 🙌💥
Totally worth it!!
The 5k TT serves as an important measurable , representing Reward for effort, for all the hard work, and a reminder of how hard we can push ourselves.
Better, Stronger, Faster.
Well done crew 🙌

Very happy to take my new Puma Liberate Nitro 2 out for a spin 🏎️ . Not only do they look stunning but they are a firm, fast tempo shoe that’s great for fast training runs.

Nice turn out by the Run Well Crew for the today.

Great effort to back it up just 2 weeks after 🤩

And big congrats for his HM PB . Well deserved mate! 🏅 🙌

Yep, that was tough !

My roughest marathon finish to date, which felt a lot worse than this pic looks. I intentionally went out a bit faster in search of a new PB, and paid for it in the last 6km… haha A good dose of reality, humility & respect for the race distance we love & sometimes hate so much at the same time.

And so after 5 marathons in the past 19 months, it’s the first time I’ve had a a whole week off running in…🤔 … I can’t remember, years anyway!

This is the recommendation after your marathon… take the week off !! It’s the best thing for your physical & mental recovery.

After any marathon and in particular a gruelling one , it will take a good 4 weeks for your soft tissues ( legs) to fully recovery. So that means just easy running at first whenever you feel ready to resume. And there’s no rush, take the time now.

This also means start easy, & slowly build your miles back up , no speed work , tempo or fast running yet, don’t ask too much of your legs until they’re feeling good.

Importantly, you must resist the urge to hold onto your fitness. As much as you want to, & you fear losing it if you stop, you’ve got to let it go, before you can build it again.

You can’t rebuild unless you let go first.

And so, we let go & recover.

It’s better to take the time now when you really need it before getting back into it. This is also the time to reflect, review and analyse not just your race & result, but also your training & preparation.

What went well?
What didn’t go so well?
Did you stick to your plan?
And how did that go for you?

What did we do right?
What didn’t we do so well?

What did we learn from this one?

What do we need to do differently??

And then of course there’s those pesky race photos & videos that don’t lie god damn them!
Yar… they can be telling & tell us too much about how we held our form together in those final kms. Or not.

A thorough review will show us what we need to work on & what we need to do differently or better.
Again, take your time & enjoy it.

Oh and congratulations, every marathon finish is a victory!!

🏅🏅🏅🙌

Just 100 days til we race!

That’s like 14 weeks , which means you’re already into your marathon training!

And hopefully your half marathon training but it’s definitely not too late.

If you need some help getting started or some guidance on training paces and zones, programming, or goal times and race plans don’t leave it to chance. Please reach out for some professional advice to ensure you’re on the right track!

Book a free call or consultation now for your program review ;

https://www.runwell.net.au/contact

RunWell GC23 … that’s a wrap!

Another fantastic weekend of racing on the Gold Coast that produced some excellent results & big PBs for the Crew.

All marathons are hard, some days are better than others.

As always we are challenged & tested, we learn & grow from this, and come back stronger & wiser for next time.

And despite what we say to ourselves in those final kms, there always is a next time 😝

More than all that was the amazing teamwork & support shown by the crew for their fellow athletes on course! 👏
The RunWell hydration station was elite & so greatly appreciated! 🙏🤩

What a crew!

We Run Together
We Fun Together

GC23 Part 1;

Perfect conditions this morning for our Half Marathon crew at GC23, & they didn’t disappoint!!

Big smiles and PBs all round as they smashed it out there !! 👏 🤩

Awesome racing today , congrats to

Squads goals… GC Crew locked & loaded 🚀

All those cold, wet, and dark dark mornings have helped to build these physically & mentally strong & resilient athletes ready to take on the GC marathon next weekend.

And it’s all of these types of sessions that we will draw upon when the going gets tough out there. And it will, Faust for sure, but just like this morning, & very other morning for this crew…
WE WILL TURN UP & GET IT DONE!!

Bloody legends you lot! 🤩 🙏

❄️

Classic winters morning, perfect for an easy run and nice to get out when the suns up for a change!!

Our hard work is done, as we wind down just 10 days out from GC marathon!

Last track session tomorrow, but shorter but still sharp… it’s a nice feeling

Can’t wait to put the work to the test… 💥



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Hey, as you may know, I'm taking part in The Push-Up Challenge this June.

This is my third year in a row & as part of this, I'm fundraising for mental health and I'd love your support as I’m sure all of us at some time or another has been impacted by our own mental health or someone else suffering poor mental health.

And for every dollar donated after 10am today will be matched by Northern Star Resources.

It’s Day 7, which means by the end of today I will have done over 1000 push ups so far …

Please donate through the below page - it would mean a lot to me. https://www.thepushupchallenge.com.au/fundraisers/rohanarmstrong/the-push-up-challenge

Put your hands up if you love Yasso’s 800s !!??

Essential session in all our marathon prep!

Another super weekend of spectacular running at the .

Great crowds, community, vollies & spectacular scenery are standard for this epic event.

Challenging conditions this year but the effort as always is outstanding .

Still remains our favourite running weekend Getaway 😝

Thanks .marchesani for putting on the best show of the year 🤩

What a privilege to have access to this kind of elite scientific testing.

VO2 Max & lactate testing nice and early this morning!

As an athlete & coach this stuff is invaluable for maximising training effectiveness & setting training/racing thresholds & paces.

Thanks for your time, professionalism & knowledge and making the process so easy. Can’t wait for the full data & analysis.

If you’re serious about your marathon training & performance you can’t get better than and to set you on the right track.

Welcome aboard David! 🎉 👏 🤩

We are very happy to welcome David to the City Osteopathy team at Queen Street.

David starts with us today and will be available this afternoon from 2:30pm, and will be available every Monday, Wednesday & Thursday.

You can read more about David here;

https://cityosteopathy.com.au/dr-david-gobbo-osteopath/