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Back to #singletrack this morning! After spending all of this #basephase on the roads, I was happy to find that I could still negotiate trails pretty well ('cept for that dive I took 5 minutes from the trail lot..stupid tree stump in the middle of the trail ๐Ÿ˜‚). Nearly 3 hrs of trail running and feeling ๐Ÿ’ช...guess I've decided to sign up for another #50k now ๐Ÿƒโ€โ™‚๏ธ๐Ÿ™Œ .

Swipe for the bald eagles ๐Ÿฆ… #seenonmyrun .

#UCAN #superstarchathlete #fatadaptedathlete #fatisfuel #goodfoodgoodlife #ucanburnmorefatforfuel #ucanbeawesome @orangemud #orangemud #trailrunner #trailsfordays #50ktraining #eastcoastbeauty #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
Back to #singletrack  this morning! After spending all of this #basephase  on the roads, I was happy to find that I could still negotiate trails pretty well ('cept for that dive I took 5 minutes from the trail lot..stupid tree stump in the middle of the trail ๐Ÿ˜‚). Nearly 3 hrs of trail running and feeling ๐Ÿ’ช...guess I've decided to sign up for another #50k  now ๐Ÿƒโ€โ™‚๏ธ๐Ÿ™Œ . Swipe for the bald eagles ๐Ÿฆ… #seenonmyrun  . #UCAN  #superstarchathlete  #fatadaptedathlete  #fatisfuel  #goodfoodgoodlife  #ucanburnmorefatforfuel  #ucanbeawesome  @orangemud #orangemud  #trailrunner  #trailsfordays  #50ktraining  #eastcoastbeauty  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
โ—‡ Parkrun Course PB โ—‡

Another good session this morning with The Sunday Runs.

It was meant to be a 10km warm-up run but things ๐Ÿ’ฉ rocked up very late today and I was already 5km into my run. Thankfully I knew where the toilets were.

Disappointed in missing out on the full 10km, I approached the start line of parkrun fresher and lighter than planned ๐Ÿคฃ

Set out at what felt the right pace for the moment and realised I was bang on 5:00 pace. So just edged myself a little faster so I could go under 25mins. Pushed hard in the final km and very happy that #sub25five is just standard most times now.

#thesundayruns #yearof10 #sub50ten #training #melbourneinstarunners #runner #runners #running #run #experimentofoneย  #grouprun #runyourworld #freethefeet #stronger #faster #4minKM #trails #trailrunning #trailrunner #poostop #parkrun
โ—‡ Parkrun Course PB โ—‡ Another good session this morning with The Sunday Runs. It was meant to be a 10km warm-up run but things ๐Ÿ’ฉ rocked up very late today and I was already 5km into my run. Thankfully I knew where the toilets were. Disappointed in missing out on the full 10km, I approached the start line of parkrun fresher and lighter than planned ๐Ÿคฃ Set out at what felt the right pace for the moment and realised I was bang on 5:00 pace. So just edged myself a little faster so I could go under 25mins. Pushed hard in the final km and very happy that #sub25five  is just standard most times now. #thesundayruns  #yearof10  #sub50ten  #training  #melbourneinstarunners  #runner  #runners  #running  #run  #experimentofone ย  #grouprun  #runyourworld  #freethefeet  #stronger  #faster  #4minKM  #trails  #trailrunning  #trailrunner  #poostop  #parkrun 
Day #52: Documentary Road to IRONMAN 2018! โ€œElite Status & Ugly Hands!โ€ #BeingChristine #YESYOUCAN #HolisticHealth #INeedABike #TwoFitCrazies #Podcaster #PLYOGA #REVO2LUTIONRUNNING @rheumatoid_arthritis_awareness @ironmantri @milesaheadsports @c.o.d._father @superiorfitnesstomsrivernj @runnershighnj @mikeconti @ideafit @otf_brick @lblindero @revo2lutionrunning @nikkipebbles @bostonmarathon #hiit #run #swim #sleep #water #teach #live #experimentofone
Day #52 : Documentary Road to IRONMAN 2018! โ€œElite Status & Ugly Hands!โ€ #BeingChristine  #YESYOUCAN  #HolisticHealth  #INeedABike  #TwoFitCrazies  #Podcaster  #PLYOGA  #REVO2LUTIONRUNNING  @rheumatoid_arthritis_awareness @ironmantri @milesaheadsports @c.o.d._father @superiorfitnesstomsrivernj @runnershighnj @mikeconti @ideafit @otf_brick @lblindero @revo2lutionrunning @nikkipebbles @bostonmarathon #hiit  #run  #swim  #sleep  #water  #teach  #live  #experimentofone 
Lots of spinning over the last 36 hours. ๐Ÿšดโ€โ™€๏ธ๐Ÿฆ I've started a practice of including a 30 min Z2 fasted spin on most mornings,  independent of the day's scheduled workout. ๐Ÿ’ช I like this for a couple of reasons.....1. It wakes me up (not. a. morning. person.) 2. More aerobic fitness building ๐Ÿ’“  3. It's good for the mind and mood ๐Ÿ™Œ
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But I've also noticed a marked increase in my appetite ๐Ÿฅ‘๐Ÿฅœ๐Ÿฅ“๐Ÿ— during the #basephase.  Being fat adapted for me means less dependency on a food schedule, but I find I am definitely hungry more. Any other #fatadaptedathletes find they need to increase their food intake during increased volume of aerobic work? Thanks Friends and Happy Training ๐Ÿ˜
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#experimentofone #fatisfuel #goodfoodgoodlife #lowsugarlife #lowcarblife #fuelyourmachine #lovethepain #ltpendurance #painhunter #beawesometoday #focusengageconquer #tamethebeast #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #imlp703 #2018imlp703  #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #ibelieveinmyunicorn #eleveneleven #grateful #11.11
Lots of spinning over the last 36 hours. ๐Ÿšดโ€โ™€๏ธ๐Ÿฆ I've started a practice of including a 30 min Z2 fasted spin on most mornings, independent of the day's scheduled workout. ๐Ÿ’ช I like this for a couple of reasons.....1. It wakes me up (not. a. morning. person.) 2. More aerobic fitness building ๐Ÿ’“ 3. It's good for the mind and mood ๐Ÿ™Œ . But I've also noticed a marked increase in my appetite ๐Ÿฅ‘๐Ÿฅœ๐Ÿฅ“๐Ÿ— during the #basephase . Being fat adapted for me means less dependency on a food schedule, but I find I am definitely hungry more. Any other #fatadaptedathletes  find they need to increase their food intake during increased volume of aerobic work? Thanks Friends and Happy Training ๐Ÿ˜ . #experimentofone  #fatisfuel  #goodfoodgoodlife  #lowsugarlife  #lowcarblife  #fuelyourmachine  #lovethepain  #ltpendurance  #painhunter  #beawesometoday  #focusengageconquer  #tamethebeast  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
โ—‡ Recovery Run in the Heat โ—‡

3 easy kms that felt tougher than they should ๐Ÿ˜ต

In fact, with the exception of Saturday morning's run (10km PB) all my runs lately have been sub-par ๐Ÿ˜ฉ

I finally figured out why ๐Ÿค“

I'm currently smashing protein shakes as a dinner/meal replacement as I battle to lose the injury weight I put on in July ๐Ÿฉ

This means I am not fueled properly to perform at my best ๐Ÿƒ๐Ÿผ
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Exception was Saturday's run becasue I had a normal meal on Friday night so I was well fueled ๐Ÿ .
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๐ŸŒ๐Ÿฅ›๐ŸŒ
Protein Shake that I have as a meal is:
1/2 - 1 Frozen Banana
1 tbs peanut butter
A few raspberries
2 scoops of protein powder
1 cup of milk
๐ŸŒ๐Ÿฅ›๐ŸŒ
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Also it's my Birthday tomorrow so please tag me in all of your birthday instagram posts for me ๐ŸŽ‰
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#bikinibody #thesundayruns #yearof10 #sub50ten #training #melbourneinstarunners #runner #runners #running #run #experimentofoneย  #grouprun #runyourworld #freethefeet #stronger #faster #4minKM #trails #trailrunning #trailrunner
โ—‡ Recovery Run in the Heat โ—‡ 3 easy kms that felt tougher than they should ๐Ÿ˜ต In fact, with the exception of Saturday morning's run (10km PB) all my runs lately have been sub-par ๐Ÿ˜ฉ I finally figured out why ๐Ÿค“ I'm currently smashing protein shakes as a dinner/meal replacement as I battle to lose the injury weight I put on in July ๐Ÿฉ This means I am not fueled properly to perform at my best ๐Ÿƒ๐Ÿผ . Exception was Saturday's run becasue I had a normal meal on Friday night so I was well fueled ๐Ÿ . . . ๐ŸŒ๐Ÿฅ›๐ŸŒ Protein Shake that I have as a meal is: 1/2 - 1 Frozen Banana 1 tbs peanut butter A few raspberries 2 scoops of protein powder 1 cup of milk ๐ŸŒ๐Ÿฅ›๐ŸŒ . . . Also it's my Birthday tomorrow so please tag me in all of your birthday instagram posts for me ๐ŸŽ‰ . . . #bikinibody  #thesundayruns  #yearof10  #sub50ten  #training  #melbourneinstarunners  #runner  #runners  #running  #run  #experimentofone ย  #grouprun  #runyourworld  #freethefeet  #stronger  #faster  #4minKM  #trails  #trailrunning  #trailrunner 
Iโ€™ve started taking Ketones (I received a very generous Christmas gift of a visit to a family doctor/dietitian who recommended them to me). No idea if they will work for me as I attempt to make myself the running equivalent of a flying gas can by striving to become better fat adapted, but after Saturdayโ€™s run they look like they might have promise. No gels, just water and salt, and good consistent energy, the kind where I felt I could go all day. It will take some tweaking and experimenting, but if it saves me the time-sucking stomach issues I had during last years races that could potentially get me some awesome times and PRโ€™s. Iโ€™ve been taking them every morning for the past two weeks and mixing in some intermittent fasting as well. #experimentofone #ultrarunning #running #ketones #fatburning
Iโ€™ve started taking Ketones (I received a very generous Christmas gift of a visit to a family doctor/dietitian who recommended them to me). No idea if they will work for me as I attempt to make myself the running equivalent of a flying gas can by striving to become better fat adapted, but after Saturdayโ€™s run they look like they might have promise. No gels, just water and salt, and good consistent energy, the kind where I felt I could go all day. It will take some tweaking and experimenting, but if it saves me the time-sucking stomach issues I had during last years races that could potentially get me some awesome times and PRโ€™s. Iโ€™ve been taking them every morning for the past two weeks and mixing in some intermittent fasting as well. #experimentofone  #ultrarunning  #running  #ketones  #fatburning 
โ—‡ TXR Tuesday โ—‡

I love this photo. I had so much fun volunteering at Two Bays. Far better to be at an aid station than just being a random on the side of the road imo.

For someone who didn't run Two Bays I sure had a lot of sympathy pains going on. I just could get any consistent rhythm tonight
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๐Ÿ˜ตโ˜ ๐Ÿ˜ต
400m on
200m recover
x6
โ˜ ๐Ÿ˜ตโ˜ 
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#txrrunners #thesundayruns #yearof10 #sub50ten #training #melbourneinstarunners #runner #runners #running #run #experimentofoneย  #grouprun #runyourworld #freethefeet #stronger #faster #4minKM #trails #trailrunning #trailrunner
โ—‡ TXR Tuesday โ—‡ I love this photo. I had so much fun volunteering at Two Bays. Far better to be at an aid station than just being a random on the side of the road imo. For someone who didn't run Two Bays I sure had a lot of sympathy pains going on. I just could get any consistent rhythm tonight . . . ๐Ÿ˜ตโ˜ ๐Ÿ˜ต 400m on 200m recover x6 โ˜ ๐Ÿ˜ตโ˜  . . . #txrrunners  #thesundayruns  #yearof10  #sub50ten  #training  #melbourneinstarunners  #runner  #runners  #running  #run  #experimentofone ย  #grouprun  #runyourworld  #freethefeet  #stronger  #faster  #4minKM  #trails  #trailrunning  #trailrunner 
Hooray! ๐Ÿ™Œ Thrilled to be on the Orange Mud 2018 Ambassador Team! Can't wait for a great year of training, racing and adventures with @orangemud hydration and gear packs along for the ride! ๐ŸŠโ€โ™€๏ธ ๐Ÿšดโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ
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From a few miles on the road with a couple small essentials, to an all day hike or trail race, Orange Mud has got ya covered! Smartly constructed packs that fit great and no bounce....a no leak reservoir design like you've never seen before....and pockets galore....check out Orange Mud! ๐Ÿ’ฆ๐ŸŽ’ ๐Ÿ˜Ž .

#orangemud #newyearnewgear #outsideisbetter #adventurelife #gratefullife #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
Hooray! ๐Ÿ™Œ Thrilled to be on the Orange Mud 2018 Ambassador Team! Can't wait for a great year of training, racing and adventures with @orangemud hydration and gear packs along for the ride! ๐ŸŠโ€โ™€๏ธ ๐Ÿšดโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ . From a few miles on the road with a couple small essentials, to an all day hike or trail race, Orange Mud has got ya covered! Smartly constructed packs that fit great and no bounce....a no leak reservoir design like you've never seen before....and pockets galore....check out Orange Mud! ๐Ÿ’ฆ๐ŸŽ’ ๐Ÿ˜Ž . #orangemud  #newyearnewgear  #outsideisbetter  #adventurelife  #gratefullife  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
I love experimenting with ways I can move my health and happiness to the next level. And in that spirit, I've been focusing on getting my eating schedule back on track. I don't know about you, but the holidays and travel really took me out of a routine that makes my body happy. And now that we are well into January, it felt right to get back into a flow that enhances everything from my mood to my productivity....and my blood sugar, which definitely plays a big part in both of those!!! With that, I'm experimenting with having black coffee (no creamers, fats, sweeteners) in the morning. This is a big change for me because I love me some stevia and almond milk all up in that mug!๐Ÿ˜œ But I'm interested in seeing how shifting this one thing will effect my drive for sweet things, my morning blood sugar, and my sweet tolerance overall. I'm checking into my need for my coffee to always be  sweetened and creamy. I typically have a couple of coffees a day, so I'm reserving my almond milk/stevia sweetened one for later in the day or once I'm ready to eat, if I even want one.
3 days in and I have to say, I feel a difference. I've had more energy in the morning and I'm not needing as much stevia once I start using it in drinks later in the day. Not saying I'll never have anything in my first cup of coffee in the AM, but it's definitely good to know the way my body feels without anything added to it. I think it's always good to know what works for YOU...advice and information mean nothing unless your own body gives you the green light!! I'm not saying you need to do this, BTW! As always, do what works for you and makes YOU feel your best!!!
I love experimenting with ways I can move my health and happiness to the next level. And in that spirit, I've been focusing on getting my eating schedule back on track. I don't know about you, but the holidays and travel really took me out of a routine that makes my body happy. And now that we are well into January, it felt right to get back into a flow that enhances everything from my mood to my productivity....and my blood sugar, which definitely plays a big part in both of those!!! With that, I'm experimenting with having black coffee (no creamers, fats, sweeteners) in the morning. This is a big change for me because I love me some stevia and almond milk all up in that mug!๐Ÿ˜œ But I'm interested in seeing how shifting this one thing will effect my drive for sweet things, my morning blood sugar, and my sweet tolerance overall. I'm checking into my need for my coffee to always be sweetened and creamy. I typically have a couple of coffees a day, so I'm reserving my almond milk/stevia sweetened one for later in the day or once I'm ready to eat, if I even want one. 3 days in and I have to say, I feel a difference. I've had more energy in the morning and I'm not needing as much stevia once I start using it in drinks later in the day. Not saying I'll never have anything in my first cup of coffee in the AM, but it's definitely good to know the way my body feels without anything added to it. I think it's always good to know what works for YOU...advice and information mean nothing unless your own body gives you the green light!! I'm not saying you need to do this, BTW! As always, do what works for you and makes YOU feel your best!!!
โ—‡ 10km PB โ—‡

Pre-parkrun 10k with The Sunday Runs this morning. 
Coming up to the 8th km with a hill in it and seeing I did it in 5mins gave me the confidence to finish strong.

This is my new Saturday routine. Cant get better times at 10kms if I dont run the distance regularly enough.

Best thing was I wasnt completely spent at the end so plenty of opportunity for improvement.

#thesundayruns #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #run #experimentofone #runner #runners #grouprun #runhappy #runyourworld #freethefeet #stronger #faster #tempo #4minKM #trails #trailrunning #trailrunner #runyourworld
โ—‡ 10km PB โ—‡ Pre-parkrun 10k with The Sunday Runs this morning. Coming up to the 8th km with a hill in it and seeing I did it in 5mins gave me the confidence to finish strong. This is my new Saturday routine. Cant get better times at 10kms if I dont run the distance regularly enough. Best thing was I wasnt completely spent at the end so plenty of opportunity for improvement. #thesundayruns  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run  #experimentofone  #runner  #runners  #grouprun  #runhappy  #runyourworld  #freethefeet  #stronger  #faster  #tempo  #4minKM  #trails  #trailrunning  #trailrunner  #runyourworld 
Grateful for these feet that take me on amazing adventures and allow me to run out my frustrations.  Running is good to me. ๐Ÿƒโ€โ™€๏ธ #runningisbae #runningfeels #gratefultobearunner #runtherapy #gratefullife .

#swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #imlp703 #2018imlp703 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11 #onrunning #cloudflow
Grateful for these feet that take me on amazing adventures and allow me to run out my frustrations. Running is good to me. ๐Ÿƒโ€โ™€๏ธ #runningisbae  #runningfeels  #gratefultobearunner  #runtherapy  #gratefullife  . #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11 #onrunning  #cloudflow 
โ—‡ TXR Thursday โ—‡

New year, new pose. Maybe I'll work on my core this year and see how the gut looks in a years time.
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๐Ÿฅ‡๐Ÿ•บ๐Ÿผ๐Ÿฅ‡
1km efforts on a 6min cycle x3
4:38 | 4:41 | 4:46
๐Ÿ•บ๐Ÿผ๐Ÿฅ‡๐Ÿ•บ๐Ÿผ
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#thesundayruns #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #run #experimentofone #runner #runners #happyrunner #instafit #runhappy #runyourworld #freethefeet #stronger #faster #tempo #4minKM #trails #trailrunning #trailrunner #runyourworld
โ—‡ TXR Thursday โ—‡ New year, new pose. Maybe I'll work on my core this year and see how the gut looks in a years time. . . . ๐Ÿฅ‡๐Ÿ•บ๐Ÿผ๐Ÿฅ‡ 1km efforts on a 6min cycle x3 4:38 | 4:41 | 4:46 ๐Ÿ•บ๐Ÿผ๐Ÿฅ‡๐Ÿ•บ๐Ÿผ . . . #thesundayruns  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runhappy  #runyourworld  #freethefeet  #stronger  #faster  #tempo  #4minKM  #trails  #trailrunning  #trailrunner  #runyourworld 
โ—‡ 1 year on โ—‡

Happy 1 Year Anniversary to me and TXR Runners.

So glad I went that first night, and so glad I went back.

My running wouldn't be what it is today without them.

To celebrate I went for a 30min recovery run @ 5:52 pace

#Repost @runnalittle (@get_repost)
ใƒปใƒปใƒป
I complained after my weekend run that I needed coaching or direction. I've had lots of feedback and recommendations so far. Thanks all for the advice. First up was the crew at @txrrunners. And they certainly broke my monotony of 5km runs around the same track. 
It was also the first time I had ever run with a group. For me running has always been a personal affair, the only time Iโ€™ve run with others was at running events, and even then I was running against them. 
It was a nice change running with a group. It certainly helped to push me further than I would have normally gone. I think Iโ€™ll be back. 
1.78km Warm Up 
5 x .93km efforts + rest to be completed in 7mins (the faster you finish, the longer your rest)
0.88km Cool Down 
Total 7.41kms

#knackered #spent #exhausted #repeats #run #runner #running #runningman #runnersofinstagram #runners #melbourneinstarunners #instarun #instarunners  #runnersworld #garminforerunner #runforlife #runnerscommunity #stampyc #runselfie
โ—‡ 1 year on โ—‡ Happy 1 Year Anniversary to me and TXR Runners. So glad I went that first night, and so glad I went back. My running wouldn't be what it is today without them. To celebrate I went for a 30min recovery run @ 5:52 pace #Repost  @runnalittle (@get_repost) ใƒปใƒปใƒป I complained after my weekend run that I needed coaching or direction. I've had lots of feedback and recommendations so far. Thanks all for the advice. First up was the crew at @txrrunners. And they certainly broke my monotony of 5km runs around the same track. It was also the first time I had ever run with a group. For me running has always been a personal affair, the only time Iโ€™ve run with others was at running events, and even then I was running against them. It was a nice change running with a group. It certainly helped to push me further than I would have normally gone. I think Iโ€™ll be back. 1.78km Warm Up 5 x .93km efforts + rest to be completed in 7mins (the faster you finish, the longer your rest) 0.88km Cool Down Total 7.41kms #knackered  #spent  #exhausted  #repeats  #run  #runner  #running  #runningman  #runnersofinstagram  #runners  #melbourneinstarunners  #instarun  #instarunners  #runnersworld  #garminforerunner  #runforlife  #runnerscommunity  #stampyc  #runselfie 
โ—‡ TXR Tuesday โ—‡

Tempo Sandwhich was on order for Taco Tuesday.

How good are these home made tacos I made for lunch? Love working local.
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๐ŸŒฎ๐Ÿ•บ๐Ÿผ๐ŸŒฎ
6min @ 10km pace
6min of 15sec fast 15 sec recover 
6min @ 10km pace
๐Ÿ•บ๐Ÿผ๐ŸŒฎ๐Ÿ•บ๐Ÿผ
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#thesundayruns #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #tempo #run #experimentofone #runner #runners #tacotuesday #instafit #runtoinspire #seenonmyrun #taco #runhappy #runyourworld #freethefeet #stronger #faster #tempo #4minKM #trails #trailrunning #trailrunner
โ—‡ TXR Tuesday โ—‡ Tempo Sandwhich was on order for Taco Tuesday. How good are these home made tacos I made for lunch? Love working local. . . . ๐ŸŒฎ๐Ÿ•บ๐Ÿผ๐ŸŒฎ 6min @ 10km pace 6min of 15sec fast 15 sec recover 6min @ 10km pace ๐Ÿ•บ๐Ÿผ๐ŸŒฎ๐Ÿ•บ๐Ÿผ . . . #thesundayruns  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #tempo  #run  #experimentofone  #runner  #runners  #tacotuesday  #instafit  #runtoinspire  #seenonmyrun  #taco  #runhappy  #runyourworld  #freethefeet  #stronger  #faster  #tempo  #4minKM  #trails  #trailrunning  #trailrunner 
Interestingly,  trainer workouts get harder when your FTP gets higher.....go figure! ๐Ÿคฃ Feeling those extra watts today ๐Ÿšดโ€โ™€๏ธ๐Ÿฆ.
Focus
Engage
Conquer
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#lovethepain #ltpendurance #painhunter #beawesometoday #focusengageconquer #tamethebeast #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #imlp703 #2018imlp703  #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
Interestingly, trainer workouts get harder when your FTP gets higher.....go figure! ๐Ÿคฃ Feeling those extra watts today ๐Ÿšดโ€โ™€๏ธ๐Ÿฆ. Focus Engage Conquer . #lovethepain  #ltpendurance  #painhunter  #beawesometoday  #focusengageconquer  #tamethebeast  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
โ—‡ Parkrun DNF โ—‡

I'm soft. I could have finished but convinced myself it wasn't worth it in the heat.

Damn you Mullum Mullum Parkrun. You beat me again.

#yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #run #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #freethefeet #stronger #faster #tempo #4minKM #trails #trailrunning #trailrunner
โ—‡ Parkrun DNF โ—‡ I'm soft. I could have finished but convinced myself it wasn't worth it in the heat. Damn you Mullum Mullum Parkrun. You beat me again. #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #freethefeet  #stronger  #faster  #tempo  #4minKM  #trails  #trailrunning  #trailrunner 
Upon analysis, I've noticed my HR ๐Ÿ’“creeping up a bit during my #MAF paced long runs lately. This is no bueno. ๐Ÿ‘Ž To be fair, I consider MAF to be comfortable running and I haven't been uncomfortable.  So, today I ran 90 min much more aware of my HR and finished with an average of ~10 beats lower than I've been previously clocking...firmly back in Z2...and my pacing wasn't even really all that much slower.  I'll call this progress. ๐Ÿ™Œ .

Experimented with the #runpower app on my #garmin935 today too.  I now have some new data I have no idea what to do with yet ๐Ÿคทโ€โ™€๏ธ .

#lovethepain_official #ltpendurance #painhunter #beawesometoday #teamucan #UCAN #superstarchathlete #fatadaptedathlete #ucanburnmorefatforfuel #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #goalcrusher  #70point3prep #imlp703 #2018imlp703 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
Upon analysis, I've noticed my HR ๐Ÿ’“creeping up a bit during my #MAF  paced long runs lately. This is no bueno. ๐Ÿ‘Ž To be fair, I consider MAF to be comfortable running and I haven't been uncomfortable. So, today I ran 90 min much more aware of my HR and finished with an average of ~10 beats lower than I've been previously clocking...firmly back in Z2...and my pacing wasn't even really all that much slower. I'll call this progress. ๐Ÿ™Œ . Experimented with the #runpower  app on my #garmin935  today too. I now have some new data I have no idea what to do with yet ๐Ÿคทโ€โ™€๏ธ . #lovethepain_official  #ltpendurance  #painhunter  #beawesometoday  #teamucan  #UCAN  #superstarchathlete  #fatadaptedathlete  #ucanburnmorefatforfuel  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #goalcrusher  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
2018 = Anti-Quit Mode ON! ๐Ÿค˜๐Ÿ–ค First workout of the year was an #FTPtest on the #kickr this morning! โฌ†๏ธ 9 watts from last month!  #hellyeah #๐Ÿšดโ€โ™€๏ธ๐Ÿฆ #focusengageconquer #tamethebeast .

#lovethepain #lovethepain_official #ltpendurance #painhunter #beawesometoday #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #imlp703 #2018imlp703 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
2018 = Anti-Quit Mode ON! ๐Ÿค˜๐Ÿ–ค First workout of the year was an #FTPtest  on the #kickr  this morning! โฌ†๏ธ 9 watts from last month! #hellyeah  #๐Ÿšดโ€โ™€๏ธ๐Ÿฆ #focusengageconquer  #tamethebeast  . #lovethepain  #lovethepain_official  #ltpendurance  #painhunter  #beawesometoday  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
โ—‡ New Year, New Focus โ—‡

2018, the year of the 10.

My sole focus this year will be on bringing my 10km time under 50mins.

I'm off to a good start by running to and from Mullum Mullum parkrun this morning to give me 13.1kms on very fatigued legs.
.

Kept HR as low as I could and just really focused on getting the job done.

No more chasing parkrun PBs for a while now. Will use the parkrun events as an extra opportunity to train for the 10km event.

Great to see @cayla_85 volunteering this morning shouting encouraging words at the half way mark.

@doctor_mummy_runner is the cruelest photographer, taking happy snaps at the crest of a hill. But as she did it in her volunteer capacity, I'll let it slide ๐Ÿคฃ

Also nice to see @michaelsleap on course also giving words of encouragement as he watched one if his kids race.

Have a great 2018 of running folks.
.
 #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #run #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #freethefeet #stronger #faster
โ—‡ New Year, New Focus โ—‡ 2018, the year of the 10. My sole focus this year will be on bringing my 10km time under 50mins. I'm off to a good start by running to and from Mullum Mullum parkrun this morning to give me 13.1kms on very fatigued legs. . Kept HR as low as I could and just really focused on getting the job done. No more chasing parkrun PBs for a while now. Will use the parkrun events as an extra opportunity to train for the 10km event. Great to see @cayla_85 volunteering this morning shouting encouraging words at the half way mark. @doctor_mummy_runner is the cruelest photographer, taking happy snaps at the crest of a hill. But as she did it in her volunteer capacity, I'll let it slide ๐Ÿคฃ Also nice to see @michaelsleap on course also giving words of encouragement as he watched one if his kids race. Have a great 2018 of running folks. . #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #freethefeet  #stronger  #faster 
โ—‡ Final Year Comments โ—‡

Seriously how photogenic is my homemade taco? Pulled pork, mango, pickled onions, jalapenos, red cabbage and coriander.

Happy New Year everyone!!!
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.
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@smithd38 @komsz @neatz8 @_lukajames_ @kaja.isabella @m_aria_zz
@kristinaz_11 @oli_zbo
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.
#trails #trailrunning #trailrunner #tempo #4minKM #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #run #experimentofone #runner #runners  #seenonmyrun #time2run #runhappy #runyourworld #freethefeet #stronger #faster #taco # newyearseve #2018
โ—‡ Final Year Comments โ—‡ Seriously how photogenic is my homemade taco? Pulled pork, mango, pickled onions, jalapenos, red cabbage and coriander. Happy New Year everyone!!! . . . @smithd38 @komsz @neatz8 @_lukajames_ @kaja.isabella @m_aria_zz @kristinaz_11 @oli_zbo . . #trails  #trailrunning  #trailrunner  #tempo  #4minKM  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run  #experimentofone  #runner  #runners  #seenonmyrun  #time2run  #runhappy  #runyourworld  #freethefeet  #stronger  #faster  #taco  # newyearseve #2018 
More snow โ„โ„
More frozen fingers ๐Ÿ–
More below freezing temps + wind ๐ŸŒฌ
Worth it ๐Ÿ’ช๐Ÿƒโ€โ™‚๏ธ๐Ÿƒโ€โ™€๏ธ
.

85 more #MAF minutes in the Gainz Bank with my favorite @bkc140.6 .

#swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #swimbikerunfit #buildthehouse #70point3prep #imlp703 #2018imlp703 #lovethepain #ltpendurance #painhunter #beawesometoday #notreadmillforme #outsideisbetter  #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
More snow โ„โ„ More frozen fingers ๐Ÿ– More below freezing temps + wind ๐ŸŒฌ Worth it ๐Ÿ’ช๐Ÿƒโ€โ™‚๏ธ๐Ÿƒโ€โ™€๏ธ . 85 more #MAF  minutes in the Gainz Bank with my favorite @bkc140.6 . #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #swimbikerunfit  #buildthehouse  #70point3prep  #imlp703  #2018imlp703  #lovethepain  #ltpendurance  #painhunter  #beawesometoday  #notreadmillforme  #outsideisbetter  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
โ—‡ 2017, That's a wrap โ—‡

By far my biggest achievement was seeing out my ITB injury mid-year and coming out the other side if it stronger and faster.

I have had the same injury twice before and both times I gave up running for 4-5 years because it was just too hard to fight and recover.

Today I ran the Wicked Wednesday Loop with The Sunday Runs and then chucked in a cheeky 1.1km effort at the end so I could finish the week on 42.2kms with 1086m of elevation.

Tough week makes for a tough runner.

1275kms for the year. Happy with that.

2018 is the #yearof10 as I aim to go #sub50ten.

#resolution #trails #trailrunning #trailrunner #4minKM #training #melbourneinstarunners #running #instarun #runselfie #runshots #run #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #freethefeet #stronger #faster
โ—‡ 2017, That's a wrap โ—‡ By far my biggest achievement was seeing out my ITB injury mid-year and coming out the other side if it stronger and faster. I have had the same injury twice before and both times I gave up running for 4-5 years because it was just too hard to fight and recover. Today I ran the Wicked Wednesday Loop with The Sunday Runs and then chucked in a cheeky 1.1km effort at the end so I could finish the week on 42.2kms with 1086m of elevation. Tough week makes for a tough runner. 1275kms for the year. Happy with that. 2018 is the #yearof10  as I aim to go #sub50ten . #resolution  #trails  #trailrunning  #trailrunner  #4minKM  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #freethefeet  #stronger  #faster 
First official ride on the Wahoo Kickr today! ๐Ÿ™Œ @bkc140.6 ๐Ÿ˜™
.

Most insightful observation so far was how much better I will be able to navigate and capitalize on the connections between cadence, power and resistance.  The program we followed today doesn't let you blow out the watts....โฌ†๏ธ rpm = โฌ‡๏ธ resistance = same power output.  I feel gains on the horizon!! ๐Ÿ’ช
.

#wahoo #kickr #smarttrainer #lovethepain #ltpendurance #painhunter #beawesometoday #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #swimbikerunfit #buildthehouse #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
First official ride on the Wahoo Kickr today! ๐Ÿ™Œ @bkc140.6 ๐Ÿ˜™ . Most insightful observation so far was how much better I will be able to navigate and capitalize on the connections between cadence, power and resistance. The program we followed today doesn't let you blow out the watts....โฌ†๏ธ rpm = โฌ‡๏ธ resistance = same power output. I feel gains on the horizon!! ๐Ÿ’ช . #wahoo  #kickr  #smarttrainer  #lovethepain  #ltpendurance  #painhunter  #beawesometoday  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #swimbikerunfit  #buildthehouse  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
The hand is still no bueno for swimming,  so....happy day ๐Ÿ˜....more running for me! 80 MAF minutes outside in 21ยฐF + 10mph wind.  Clearly, I hate the treadmill more than I hate being cold. ๐Ÿ’ช๐Ÿƒโ€โ™€๏ธ
.

#swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #swimbikerunfit #buildthehouse #MAF #notreadmillforme #70point3prep #imlp703 #2018imlp703 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
The hand is still no bueno for swimming, so....happy day ๐Ÿ˜....more running for me! 80 MAF minutes outside in 21ยฐF + 10mph wind. Clearly, I hate the treadmill more than I hate being cold. ๐Ÿ’ช๐Ÿƒโ€โ™€๏ธ . #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #swimbikerunfit  #buildthehouse  #MAF  #notreadmillforme  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
Always good to see just what your up for before the big day Great running out there today #Repost @runnalittle (@get_repost)
ใƒปใƒปใƒป
โ—‡ Mad Mouse Run โ—‡

Did a recce run of the Mad Mouse course this morning with the @pakenhamroadrunners.

Great morning but seriously tough course. Some of the downhills are outright dangerous โ˜ โš โ˜ 
.
.
.
And some of those uphills require a ladder โ†—๐Ÿ˜“โ†—๐Ÿคคโ†—๐Ÿ˜ญโ†—๐Ÿ˜ต
.
.
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Oh and I stole my photo collage off @sketchadventures

#trails #trailrunning #trailrunner #tempo #4minKM #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #run #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #freethefeet #stronger #faster
Always good to see just what your up for before the big day Great running out there today #Repost  @runnalittle (@get_repost) ใƒปใƒปใƒป โ—‡ Mad Mouse Run โ—‡ Did a recce run of the Mad Mouse course this morning with the @pakenhamroadrunners. Great morning but seriously tough course. Some of the downhills are outright dangerous โ˜ โš โ˜  . . . And some of those uphills require a ladder โ†—๐Ÿ˜“โ†—๐Ÿคคโ†—๐Ÿ˜ญโ†—๐Ÿ˜ต . . . Oh and I stole my photo collage off @sketchadventures #trails  #trailrunning  #trailrunner  #tempo  #4minKM  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #freethefeet  #stronger  #faster 
โ—‡ Mad Mouse Run โ—‡

Did a recce run of the Mad Mouse course this morning with the @pakenhamroadrunners.

Great morning but seriously tough course. Some of the downhills are outright dangerous โ˜ โš โ˜ 
.
.
.
And some of those uphills require a ladder โ†—๐Ÿ˜“โ†—๐Ÿคคโ†—๐Ÿ˜ญโ†—๐Ÿ˜ต
.
.
.
Oh and I stole my photo collage off @sketchadventures

#trails #trailrunning #trailrunner #tempo #4minKM #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #run #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #freethefeet #stronger #faster
โ—‡ Mad Mouse Run โ—‡ Did a recce run of the Mad Mouse course this morning with the @pakenhamroadrunners. Great morning but seriously tough course. Some of the downhills are outright dangerous โ˜ โš โ˜  . . . And some of those uphills require a ladder โ†—๐Ÿ˜“โ†—๐Ÿคคโ†—๐Ÿ˜ญโ†—๐Ÿ˜ต . . . Oh and I stole my photo collage off @sketchadventures #trails  #trailrunning  #trailrunner  #tempo  #4minKM  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #freethefeet  #stronger  #faster 
โ—‡ Boxing Day Trails โ—‡

Ran on Christmas day lunch this morning.

No fuel.

Just water.

The last 2.5kms hurt.

Thanks to @she_rat for organising the run.

#trails #trailrunning #trailrunner #tempo #4minKM #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #run #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #freethefeet #stronger #faster
โ—‡ Boxing Day Trails โ—‡ Ran on Christmas day lunch this morning. No fuel. Just water. The last 2.5kms hurt. Thanks to @she_rat for organising the run. #trails  #trailrunning  #trailrunner  #tempo  #4minKM  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #freethefeet  #stronger  #faster 
๐ŸŽ… Merry Christmas ๐ŸŽ…

3 easy kms before we gorge ourselves on food.

@_lukajames couldn't wait to run in his new @txrrunners cap and singlet. 
#twinning #twinsofinstagram #4minKM #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #run #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #freethefeet #stronger #faster
We have had the privilege this year to ambassador for a *revolutionary* nutrition company captained by an *amazing* group of people! ๐Ÿ™Œ @genucan
.

Generation UCAN works! It's *growing* success is backed by study after study of *solid* science and by the *tireless* efforts of the #teamucan crew! 
They teach...
They support...
They encourage...
They care...
We are *overwhelmingly* grateful to be a part of their journey to educate people about healthy nutrition, overall fitness and enhanced longevity. ๐ŸŽ„ And I literally jumped and clapped when I opened our Christmas care box with these UCAN hats, a hand written thank you note and lots of goodies (low sugar, of course ๐Ÿ˜‰)
.

Special shout out to @kay_tee_v for all her awesomeness! You are so appreciated and your work makes such a difference! .

Check out the low sugar, insulin stabilizing,  fat burning power of Generation UCAN and become a fat adapted aerobic machine!
.

#superstarchathlete #fatadaptedathlete #fatisfuel #goodfoodgoodlife #lowsugarlife #lchf #ucanburnmorefatforfuel #ucanbeawesome #ucanbehealthy #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #70point3prep #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful
We have had the privilege this year to ambassador for a *revolutionary* nutrition company captained by an *amazing* group of people! ๐Ÿ™Œ @genucan . Generation UCAN works! It's *growing* success is backed by study after study of *solid* science and by the *tireless* efforts of the #teamucan  crew! They teach... They support... They encourage... They care... We are *overwhelmingly* grateful to be a part of their journey to educate people about healthy nutrition, overall fitness and enhanced longevity. ๐ŸŽ„ And I literally jumped and clapped when I opened our Christmas care box with these UCAN hats, a hand written thank you note and lots of goodies (low sugar, of course ๐Ÿ˜‰) . Special shout out to @kay_tee_v for all her awesomeness! You are so appreciated and your work makes such a difference! . Check out the low sugar, insulin stabilizing, fat burning power of Generation UCAN and become a fat adapted aerobic machine! . #superstarchathlete  #fatadaptedathlete  #fatisfuel  #goodfoodgoodlife  #lowsugarlife  #lchf  #ucanburnmorefatforfuel  #ucanbeawesome  #ucanbehealthy  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #70point3prep  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful 
Really should have gone for a run today.
Really should have gone for a run today.
โ—‡Parkrun Course PB Saturday โ—‡

Got to ring that PB cowbell again this morning after 7months of on/off trying. Finally got that #sub25five at Westerfolds Park parkrun.

24:51

Also met/saw again/said "Hi"/then snuckaway from @tashruns4evan @vrunsandruns @epicmaac @cayla_85 @jessd2017

I am far more sociable on social media than real life. 
Also got to see @doctor_mummy_runner snag a PB too. She paced perfectly and cruised past me on each of the uphills. I could learn something there.

And in true style, as I ran Westerfolds park parkrun today, it is their turn to delay the uploading if any race day photos.

#parkrun #4minKM #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #run #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #freethefeet #stronger #faster
โ—‡Parkrun Course PB Saturday โ—‡ Got to ring that PB cowbell again this morning after 7months of on/off trying. Finally got that #sub25five  at Westerfolds Park parkrun. 24:51 Also met/saw again/said "Hi"/then snuckaway from @tashruns4evan @vrunsandruns @epicmaac @cayla_85 @jessd2017 I am far more sociable on social media than real life. Also got to see @doctor_mummy_runner snag a PB too. She paced perfectly and cruised past me on each of the uphills. I could learn something there. And in true style, as I ran Westerfolds park parkrun today, it is their turn to delay the uploading if any race day photos. #parkrun  #4minKM  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #freethefeet  #stronger  #faster 
โ—‡ TXR Thursday โ—‡

Tough session. The extra added recovery runs this week added fatigue to legs. ๐Ÿฆ‘๐Ÿฆ๐Ÿฆ‘
1min fast 
2min float recover
x8
๐Ÿฆ๐Ÿฆ‘๐Ÿฆ Instead of 2min float recover I did 1min walk 1min float recover. 
Had nothing in the legs.

#intervals #4minKM #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #run #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #freethefeet #stronger #faster
โ—‡ TXR Thursday โ—‡ Tough session. The extra added recovery runs this week added fatigue to legs. ๐Ÿฆ‘๐Ÿฆ๐Ÿฆ‘ 1min fast 2min float recover x8 ๐Ÿฆ๐Ÿฆ‘๐Ÿฆ Instead of 2min float recover I did 1min walk 1min float recover. Had nothing in the legs. #intervals  #4minKM  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #freethefeet  #stronger  #faster 
โ—‡ TXR Tuesday โ—‡ .
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โšก๐ŸŒฉโšก
Holy shitballs that was close.

Black circle is the tree that got hit by lightning.

Red dot is where 4 of our runners were when it hit. About 20m away. The rest of us were under shelter at the knife and fork symbol.

That was amazing. We were surrounded by lightning. You could see lightening strikes hit the ground, but rather than a flash bang, they would just stay there for 2-3 seconds.

Tonights hills ession was justifiably cut short after 3 of the planned 8 sets.

#lightning #weather #melbourne #hills #4minKM #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #run #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #freethefeet #stronger #faster
โ—‡ TXR Tuesday โ—‡ . . . โšก๐ŸŒฉโšก Holy shitballs that was close. Black circle is the tree that got hit by lightning. Red dot is where 4 of our runners were when it hit. About 20m away. The rest of us were under shelter at the knife and fork symbol. That was amazing. We were surrounded by lightning. You could see lightening strikes hit the ground, but rather than a flash bang, they would just stay there for 2-3 seconds. Tonights hills ession was justifiably cut short after 3 of the planned 8 sets. #lightning  #weather  #melbourne  #hills  #4minKM  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #freethefeet  #stronger  #faster 
Today's training dialogue:
Coach ๐Ÿฆ„: Today is a rest day. 
Me: But...ummmm....it's gonna be almost 50ยฐ in mid-December.  I'm running. 
Coach ๐Ÿฆ„: Can I go with you? .

85 MAF minutes and I would have gone 30 more if I'd had the time....it was a fabulous run! ๐Ÿƒโ€โ™€๏ธ๐Ÿค˜
.

#lovethepain #ltpendurance #painhunter #beawesometoday #goalcrusher #gratefultobearunner #maf #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #swimbikerunfit #buildthehouse #ihavethebestcoachintheworld #70point3prep #imlp703 #2018imlp703 #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
Today's training dialogue: Coach ๐Ÿฆ„: Today is a rest day. Me: But...ummmm....it's gonna be almost 50ยฐ in mid-December. I'm running. Coach ๐Ÿฆ„: Can I go with you? . 85 MAF minutes and I would have gone 30 more if I'd had the time....it was a fabulous run! ๐Ÿƒโ€โ™€๏ธ๐Ÿค˜ . #lovethepain  #ltpendurance  #painhunter  #beawesometoday  #goalcrusher  #gratefultobearunner  #maf  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #swimbikerunfit  #buildthehouse  #ihavethebestcoachintheworld  #70point3prep  #imlp703  #2018imlp703  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
โ—‡ Sundays are for Trails โ—‡

Pretty awesome morning yesterday for my first run with Lysterfield Trail Runners. 
Got to meet @siegerunner who organised the run and @runningthebluesaway who was also running.

Favourite part of the morning was a downhill single track with a tonne of bike jumps/ramps throughout. So cool, felt like a kid again.

#trails #trailrunning #trailrunner #tempo #4minKM #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #run #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #freethefeet #stronger #faster
โ—‡ Sundays are for Trails โ—‡ Pretty awesome morning yesterday for my first run with Lysterfield Trail Runners. Got to meet @siegerunner who organised the run and @runningthebluesaway who was also running. Favourite part of the morning was a downhill single track with a tonne of bike jumps/ramps throughout. So cool, felt like a kid again. #trails  #trailrunning  #trailrunner  #tempo  #4minKM  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #freethefeet  #stronger  #faster 
Much better....85 snowy wonderful MAF minutes = happy girl! โ„๐Ÿƒโ€โ™€๏ธ
.

#runningisbae #gratefultobearunner #maf #outsideisbetter #notreadmill .

Totally diggin running with my @orangemud Gear Quiver!  Podcasts and small essentials on my back and no bounce! .

#swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #70point3prep #imlp703 #2018imlp703 #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
Much better....85 snowy wonderful MAF minutes = happy girl! โ„๐Ÿƒโ€โ™€๏ธ . #runningisbae  #gratefultobearunner  #maf  #outsideisbetter  #notreadmill  . Totally diggin running with my @orangemud Gear Quiver! Podcasts and small essentials on my back and no bounce! . #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #70point3prep  #imlp703  #2018imlp703  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
We are all small but necessary (and valuable) gears in a great big machine. ๐Ÿ“ท:@bkc140.6
.

Happy #friyay! ๐Ÿ™Œ What will your adventure be this weekend? .

#utah #desert #adventurelife #happilyeverafter #hiking #brycecanyon #hoodoos #utahisrad .

#swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #imlp703 #2018imlp703 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
We are all small but necessary (and valuable) gears in a great big machine. ๐Ÿ“ท:@bkc140.6 . Happy #friyay ! ๐Ÿ™Œ What will your adventure be this weekend? . #utah  #desert  #adventurelife  #happilyeverafter  #hiking  #brycecanyon  #hoodoos  #utahisrad  . #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
โ—‡ TXR Thursday - New PB โ—‡ 
Smashed my previous 1km best tonight
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๐Ÿ‘Š๐Ÿ’ฅ๐Ÿ‘Š
It was 4:27 -- It is now 4:08
๐Ÿ‘Š๐Ÿ’ฅ๐Ÿ‘Š
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I went hard and chased a 4minKM in the first effort. Fell agonisingly short but also had nothing left in the tank because of it.

So I only did 1 of the 4x4min efforts tonight.

#4minKM #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #run #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #freethefeet #stronger #faster
โ—‡ TXR Thursday - New PB โ—‡ Smashed my previous 1km best tonight . . . ๐Ÿ‘Š๐Ÿ’ฅ๐Ÿ‘Š It was 4:27 -- It is now 4:08 ๐Ÿ‘Š๐Ÿ’ฅ๐Ÿ‘Š . . . I went hard and chased a 4minKM in the first effort. Fell agonisingly short but also had nothing left in the tank because of it. So I only did 1 of the 4x4min efforts tonight. #4minKM  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #freethefeet  #stronger  #faster 
Get a good look ๐Ÿ‘€....this isn't a ๐Ÿ“ท that shows up on my page very often.  I RARELY run on a treadmill...like almost never.  But...sigh...the schedule dictated today and I've got goals to crush๐Ÿƒโ€โ™€๏ธ.
. +1hr ๐Ÿšดโ€โ™€๏ธ...Tame the ๐Ÿฆ. Focus. Engage. Conquer.
.

#lovethepain #ltpendurance #painhunter #beawesometoday #outsideisbetter #goalcrusher #focusengageconquer #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #imlp703 #2018imlp703 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
Get a good look ๐Ÿ‘€....this isn't a ๐Ÿ“ท that shows up on my page very often. I RARELY run on a treadmill...like almost never. But...sigh...the schedule dictated today and I've got goals to crush๐Ÿƒโ€โ™€๏ธ. . +1hr ๐Ÿšดโ€โ™€๏ธ...Tame the ๐Ÿฆ. Focus. Engage. Conquer. . #lovethepain  #ltpendurance  #painhunter  #beawesometoday  #outsideisbetter  #goalcrusher  #focusengageconquer  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
โ—‡ TXR Tuesday โ—‡

Thermopylae 300s tonight. 
You've all heard or seen of the movie 300? This is Spartaaaaaaa!!!! That is what this session was named after.
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๐Ÿ—ก๐Ÿคบ๐Ÿ—ก
[(300m on 100m float x3) 500m float] x3
๐Ÿคบ๐Ÿ—ก๐Ÿคบ
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.
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Wasn't really happy with my pace tonight. Session was 5.1kms and had a 1.1km warm-up and 1.1km cool-down.

#tempo #4minKM #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #run #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #freethefeet #stronger #faster
โ—‡ TXR Tuesday โ—‡ Thermopylae 300s tonight. You've all heard or seen of the movie 300? This is Spartaaaaaaa!!!! That is what this session was named after. . . . ๐Ÿ—ก๐Ÿคบ๐Ÿ—ก [(300m on 100m float x3) 500m float] x3 ๐Ÿคบ๐Ÿ—ก๐Ÿคบ . . . Wasn't really happy with my pace tonight. Session was 5.1kms and had a 1.1km warm-up and 1.1km cool-down. #tempo  #4minKM  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #freethefeet  #stronger  #faster 
Back in the water to test out the hand (it's sprained or something...๐Ÿ˜’) Not bad, but not great.  Shortened set...worked on several drills and used paddles, fins and pull buoy.  I've missed swimming. ๐ŸŠโ€โ™€๏ธ .

Perspective is an interesting game...what was once my whole swim workout (last year) is now just a warm up.  You've come a long way,  baby!  And eager for more ๐Ÿ’ช๐Ÿ˜Ž๐Ÿ’ฅ
.

#lovethepain_official #ltpendurance #painhunter #beawesometoday #๐Ÿ–คpain #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #70point3prep #imlp703 #2018imlp703 #ibelieveinmyunicorn #eleveneleven #grateful #11.11
Back in the water to test out the hand (it's sprained or something...๐Ÿ˜’) Not bad, but not great. Shortened set...worked on several drills and used paddles, fins and pull buoy. I've missed swimming. ๐ŸŠโ€โ™€๏ธ . Perspective is an interesting game...what was once my whole swim workout (last year) is now just a warm up. You've come a long way, baby! And eager for more ๐Ÿ’ช๐Ÿ˜Ž๐Ÿ’ฅ . #lovethepain_official  #ltpendurance  #painhunter  #beawesometoday  #๐Ÿ–คpain #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #70point3prep  #imlp703  #2018imlp703  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
Today's playground โ„ 10 more miles in the bank. ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™‚๏ธ @bkc140.6
.

Check out the hawk ๐Ÿฆ… over my head at mile 8.  He seems overall unimpressed with our running, but I suppose he would have preferred mice running under his branch instead of humans!! ๐Ÿ˜„
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#firstsnow #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #lovethepain #ltpendurance #painhunter  #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #imlp703 #2018imlp703 #70point3prep #ibelieveinmyunicorn #eleveneleven #grateful #11.11
Today's playground โ„ 10 more miles in the bank. ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™‚๏ธ @bkc140.6 . Check out the hawk ๐Ÿฆ… over my head at mile 8. He seems overall unimpressed with our running, but I suppose he would have preferred mice running under his branch instead of humans!! ๐Ÿ˜„ . #firstsnow  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #lovethepain  #ltpendurance  #painhunter  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #imlp703  #2018imlp703  #70point3prep  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
โ—‡ Sunday Runday โ—‡

Smashed the Wicked Wednesday Loop this morning with a massive 6:33 PB

Wore my Meredith Music Festival cap today as the festival was on this weekend.

#trails #trailrunning #trailrunner #tempo #4minKM #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #run #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #freethefeet #stronger #faster
โ—‡ Sunday Runday โ—‡ Smashed the Wicked Wednesday Loop this morning with a massive 6:33 PB Wore my Meredith Music Festival cap today as the festival was on this weekend. #trails  #trailrunning  #trailrunner  #tempo  #4minKM  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #freethefeet  #stronger  #faster 
#flashbackfriday to adventure hiking in #utah #nationalparks last month ๐ŸŒฒ Along the way we @bkc140.6 came across some pretty interesting gnarly old trees.  Here are a few of my favorites.  I connect with trees....growth, hardiness, longevity.....all of great value to me. .

Happy weekend!  Get out and find your adventure! ๐Ÿ˜Ž๐Ÿ’ฅ๐Ÿ‘Š
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#utahisrad #zion #brycecanyon #honeymoon #adventurelife #hiking #gnarlytrees #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11 #happilyeverafter
#flashbackfriday  to adventure hiking in #utah  #nationalparks  last month ๐ŸŒฒ Along the way we @bkc140.6 came across some pretty interesting gnarly old trees. Here are a few of my favorites. I connect with trees....growth, hardiness, longevity.....all of great value to me. . Happy weekend! Get out and find your adventure! ๐Ÿ˜Ž๐Ÿ’ฅ๐Ÿ‘Š . #utahisrad  #zion  #brycecanyon  #honeymoon  #adventurelife  #hiking  #gnarlytrees  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11 #happilyeverafter 
YYYAAAAASSSSSSSSS!! Adding to the badass score and upping the RAD factor!  So excited to become an #ambassador for #lovethepain ๐Ÿ‘Š๐Ÿ’ฅ Awesome apparel company for tri, cycle, run and swim based in sunny Los Angeles, California!! Check out the FLY goods at @lovethepain_official and #addsomeflare to your training and racing! .

Starting my #painhunter career off right today with a 10 mile run ๐Ÿƒโ€โ™€๏ธ at MAF pace and 75 min on the trainer ๐Ÿšดโ€โ™€๏ธ๐Ÿฆ #beawesometoday
.

#ltpendurance #radashell #badassery #mojoracing #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #70point3prep #imlp703 #2018imlp703 #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
YYYAAAAASSSSSSSSS!! Adding to the badass score and upping the RAD factor! So excited to become an #ambassador  for #lovethepain  ๐Ÿ‘Š๐Ÿ’ฅ Awesome apparel company for tri, cycle, run and swim based in sunny Los Angeles, California!! Check out the FLY goods at @lovethepain_official and #addsomeflare  to your training and racing! . Starting my #painhunter  career off right today with a 10 mile run ๐Ÿƒโ€โ™€๏ธ at MAF pace and 75 min on the trainer ๐Ÿšดโ€โ™€๏ธ๐Ÿฆ #beawesometoday  . #ltpendurance  #radashell  #badassery  #mojoracing  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #70point3prep  #imlp703  #2018imlp703  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
โ—‡ TXR Thursday โ—‡

Torrential downpour at the start and end of training tonight. 
A fun session and really tough if you don't get your pacing strategy right.
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๐ŸŒง๐Ÿšฃ๐ŸŒง
400m with matched float recovery
300m with matched float recovery
200m with matched float recovery
100m with matched float recovery
x3
๐Ÿšฃ๐ŸŒง๐Ÿšฃ
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.
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All up 6kms of intervals.

#intervals #4minKM #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #run #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #freethefeet #stronger #faster
โ—‡ TXR Thursday โ—‡ Torrential downpour at the start and end of training tonight. A fun session and really tough if you don't get your pacing strategy right. . . . ๐ŸŒง๐Ÿšฃ๐ŸŒง 400m with matched float recovery 300m with matched float recovery 200m with matched float recovery 100m with matched float recovery x3 ๐Ÿšฃ๐ŸŒง๐Ÿšฃ . . . All up 6kms of intervals. #intervals  #4minKM  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #freethefeet  #stronger  #faster 
Getting to work with some holiday glow!๐ŸŽ„
.

It's been over a week now since I've been to the pool.  While in #utah, I fell off my bike at like 2 mph because the stupid road had a stupid groove in it that I stupidly put my front tire in.  So, I got some bruises from hitting the deck, but my wrist must have taken the bulk of the impact...its sore and hurts way too much to swim (I've tried). I am looking forward to being a three sport athlete again soon, but for now...๐Ÿšดโ€โ™€๏ธ๐Ÿฆ๐Ÿ’ช
.

#focusengageconquer #tamethebeast #trainerride #alwaysaworkinprogress #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #experimentofone #lifeismyteacher #ibelieveinmyunicorn #eleveneleven #grateful #11.11
Getting to work with some holiday glow!๐ŸŽ„ . It's been over a week now since I've been to the pool. While in #utah , I fell off my bike at like 2 mph because the stupid road had a stupid groove in it that I stupidly put my front tire in. So, I got some bruises from hitting the deck, but my wrist must have taken the bulk of the impact...its sore and hurts way too much to swim (I've tried). I am looking forward to being a three sport athlete again soon, but for now...๐Ÿšดโ€โ™€๏ธ๐Ÿฆ๐Ÿ’ช . #focusengageconquer  #tamethebeast  #trainerride  #alwaysaworkinprogress  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #experimentofone  #lifeismyteacher  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
โ—‡ TXR Tuesday โ—‡

Yesterday l went for a run in the Dandenongs and got lost, but had some scones as a post run treat.

I enjoyed them so much I made some for afternoon tea woth the family.

No scones tonight but we did have a Tempo Sandwhich.
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๐Ÿž๐Ÿƒ๐Ÿผ๐Ÿž
6mins @ Tempo pace
2mins standing recovery
6mins of 15sec fast 15sec float recover
2min standing recovery
6mins @ Tempo pace
๐Ÿƒ๐Ÿผ๐Ÿž๐Ÿƒ๐Ÿผ
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I was undisciplined tonight and my tempo pace was run at 4:30 pace. Should have been closer to 5:00 pace.

#tempo #4minKM #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #run #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #freethefeet #stronger #faster
โ—‡ TXR Tuesday โ—‡ Yesterday l went for a run in the Dandenongs and got lost, but had some scones as a post run treat. I enjoyed them so much I made some for afternoon tea woth the family. No scones tonight but we did have a Tempo Sandwhich. . . . ๐Ÿž๐Ÿƒ๐Ÿผ๐Ÿž 6mins @ Tempo pace 2mins standing recovery 6mins of 15sec fast 15sec float recover 2min standing recovery 6mins @ Tempo pace ๐Ÿƒ๐Ÿผ๐Ÿž๐Ÿƒ๐Ÿผ . . . I was undisciplined tonight and my tempo pace was run at 4:30 pace. Should have been closer to 5:00 pace. #tempo  #4minKM  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #freethefeet  #stronger  #faster 
Struggled getting out the door today,  largely because of the ever growing to-do list of holiday and household stuff that's running on a loop in my brain.  But as always,  once I put shoes to asphalt, my world rights itself ๐Ÿƒโ€โ™€๏ธ 90 min at MAF pacing and some good podcasts ๐Ÿ‘Š
.

#runningisbae #gratefultobearunner #runtherapy #runneratheart #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #imlp703 #2018imlp703 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
Struggled getting out the door today, largely because of the ever growing to-do list of holiday and household stuff that's running on a loop in my brain. But as always, once I put shoes to asphalt, my world rights itself ๐Ÿƒโ€โ™€๏ธ 90 min at MAF pacing and some good podcasts ๐Ÿ‘Š . #runningisbae  #gratefultobearunner  #runtherapy  #runneratheart  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
โ—‡ Sunday Runday โ—‡

A big shame that the @bicycle_network #greatvicbikeride was canclled. A bigger shame that we are unlikely to get any form of refund. Massive ripoff. 
@luka_james21 and I did the 3 day event and only got one ride in. Cost us close to $1500 for it.

Can't say I'll be encouraging the school to do it again. 
Angry 8.5kms today. Ran to Mullum Mullum Parkrun and back as I am looking for creative options to get extra kms in the legs.

#4minKM #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #runย  #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #therunningcompany #freethefeet #stronger #faster
โ—‡ Sunday Runday โ—‡ A big shame that the @bicycle_network #greatvicbikeride  was canclled. A bigger shame that we are unlikely to get any form of refund. Massive ripoff. @luka_james21 and I did the 3 day event and only got one ride in. Cost us close to $1500 for it. Can't say I'll be encouraging the school to do it again. Angry 8.5kms today. Ran to Mullum Mullum Parkrun and back as I am looking for creative options to get extra kms in the legs. #4minKM  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run ย  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #therunningcompany  #freethefeet  #stronger  #faster 
Tick tock...โฐ...waiting on Coach to get on the trainer!  All good though...he's worth waiting for!! ๐Ÿ˜ @bkc140.6
.

90 min trainer ๐Ÿšดโ€โ™€๏ธ + 15 min fast ROTB ๐Ÿƒโ€โ™€๏ธ. .

Btw....see that little bar on the table...that's a UCAN bar.  If you haven't tried UCAN, seriously...you gotta!  Encourages fat burning,  supports recovery,  easy on the tummy and long lasting energy.  What else can you ask for?  Oh yeah...its on SALE TODAY 30% OFF.  @genucan
.

#swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #70point3prep #2018imlp703 #imlp70.3 #alwaysaworkinprogress #lifeismyteacher #experimentofone #UCAN #teamucan #superstarchathlete #goodfoodgoodlife #lowsugarlife #lchf #ucanburnmorefatforfuel #fatadaptedathlete #fatisfuel  #ibelieveinmyunicorn #eleveneleven #grateful #11.11
Tick tock...โฐ...waiting on Coach to get on the trainer! All good though...he's worth waiting for!! ๐Ÿ˜ @bkc140.6 . 90 min trainer ๐Ÿšดโ€โ™€๏ธ + 15 min fast ROTB ๐Ÿƒโ€โ™€๏ธ. . Btw....see that little bar on the table...that's a UCAN bar. If you haven't tried UCAN, seriously...you gotta! Encourages fat burning, supports recovery, easy on the tummy and long lasting energy. What else can you ask for? Oh yeah...its on SALE TODAY 30% OFF. @genucan . #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #70point3prep  #2018imlp703  #imlp70 .3 #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #UCAN  #teamucan  #superstarchathlete  #goodfoodgoodlife  #lowsugarlife  #lchf  #ucanburnmorefatforfuel  #fatadaptedathlete  #fatisfuel  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
Lake Placid has a part of my ๐Ÿ’• heart.  This will be my 'A' race of 2018! ๐ŸŠโ€โ™€๏ธ๐Ÿšดโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ
.

I've swam in Mirror Lake several times and it's glorious.  Yes....a very hilly bike that I WILL be ready for.  Focus....Engage....Conquer ๐Ÿšดโ€โ™€๏ธ ๐Ÿฆ Then, I get to run! ๐Ÿ˜๐Ÿ™Œ
.

I am excited and kinda freaked out.  Another incredible adventure! @bkc140.6
.

#lakeplacid #adventurelife #adk #adirondacks #imlp70.3 #2018imlp70.3 #๐Ÿšดโ€โ™€๏ธ๐Ÿฆ #focusengageconquer
.

#swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #goodfoodgoodlife #lowsugarlife #lchf #ucanburnmorefatforfuel #superstarchathlete #fatisfuel #fatadaptedathlete #ibelieveinmyunicorn #eleveneleven #grateful #11.11
Lake Placid has a part of my ๐Ÿ’• heart. This will be my 'A' race of 2018! ๐ŸŠโ€โ™€๏ธ๐Ÿšดโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ . I've swam in Mirror Lake several times and it's glorious. Yes....a very hilly bike that I WILL be ready for. Focus....Engage....Conquer ๐Ÿšดโ€โ™€๏ธ ๐Ÿฆ Then, I get to run! ๐Ÿ˜๐Ÿ™Œ . I am excited and kinda freaked out. Another incredible adventure! @bkc140.6 . #lakeplacid  #adventurelife  #adk  #adirondacks  #imlp70 .3 #2018imlp70 .3 #๐Ÿšดโ€โ™€๏ธ๐Ÿฆ #focusengageconquer  . #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #goodfoodgoodlife  #lowsugarlife  #lchf  #ucanburnmorefatforfuel  #superstarchathlete  #fatisfuel  #fatadaptedathlete  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
โ—‡ November Stats โ—‡

Not as many running kms as Sept/Oct but a lot smarter in my running. A few events where I have targeted results so sacrificed a few lead up runs.

Highlight was definitely the 23:39 PB 5km at City2Sea. Cant believe only 12months ago I was running 32 for the 5kms.

#trails #trailrunning #trailrunner #4minKM #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #runย  #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #therunningcompany #freethefeet #stronger #faster
โ—‡ November Stats โ—‡ Not as many running kms as Sept/Oct but a lot smarter in my running. A few events where I have targeted results so sacrificed a few lead up runs. Highlight was definitely the 23:39 PB 5km at City2Sea. Cant believe only 12months ago I was running 32 for the 5kms. #trails  #trailrunning  #trailrunner  #4minKM  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run ย  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #therunningcompany  #freethefeet  #stronger  #faster 
Baby reps for baby steps. Working hard swapping years of high volume running for strength. ๐Ÿ’ช #before #allthesquats #weightsareforgirls #consistancyiskey #experimentofone #strong #growing #pantsdontfit
How we are starting our morning....my two #watchdogs surveying their kingdom and a sweet cup of hot chai energy from @perkenergy โ˜• And apparently I like manicures now ๐Ÿ˜ƒ
.

Today is a good day to have a good day! .

#notacoffeeperson #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #goodfoodgoodlife #lowsugarlife #lchf #everydayisagoodday #ibelieveinmyunicorn #eleveneleven #grateful
How we are starting our morning....my two #watchdogs  surveying their kingdom and a sweet cup of hot chai energy from @perkenergy โ˜• And apparently I like manicures now ๐Ÿ˜ƒ . Today is a good day to have a good day! . #notacoffeeperson  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #goodfoodgoodlife  #lowsugarlife  #lchf  #everydayisagoodday  #ibelieveinmyunicorn  #eleveneleven  #grateful 
โ—‡ TXR TUESDAY โ—‡

Another hot one and this time my legs were just too fatigued from Sunday's run still so it wasn't my best effort.

Proving that my approach of getting comfortable with the 10km events before moving on in distance is the right approach for me.

Sore 3 days after a 10km event surely isn't normal.

Session called for 5 efforts, I could only give 3.
. .
.
.
โ˜€๐Ÿ˜ฉโ˜‰
800m @ 10km pace
1min standing recovery
200m @ >5km pace
2min standing recovery
x3
๐Ÿ˜ฉโ˜‰๐Ÿ˜ฉ .
.
.
.
.
#trails #trailrunning #trailrunner #4minKM #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #runย  #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #therunningcompany #freethefeet #stronger #faster
โ—‡ TXR TUESDAY โ—‡ Another hot one and this time my legs were just too fatigued from Sunday's run still so it wasn't my best effort. Proving that my approach of getting comfortable with the 10km events before moving on in distance is the right approach for me. Sore 3 days after a 10km event surely isn't normal. Session called for 5 efforts, I could only give 3. . . . . โ˜€๐Ÿ˜ฉโ˜‰ 800m @ 10km pace 1min standing recovery 200m @ >5km pace 2min standing recovery x3 ๐Ÿ˜ฉโ˜‰๐Ÿ˜ฉ . . . . . #trails  #trailrunning  #trailrunner  #4minKM  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run ย  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #therunningcompany  #freethefeet  #stronger  #faster 
โ—‡ Who wants a beer? โ—‡

I can beer.

I can run.

I can beer run.

Second event for the year entered. 
Sharpy's Beer Run - 10km Trail Run on St Patrick's Day 2018 @sharpysbeerrun

#trails #trailrunning #trailrunner #4minKM #yearof10 #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #runย  #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #therunningcompany #freethefeet #stronger #faster
โ—‡ Who wants a beer? โ—‡ I can beer. I can run. I can beer run. Second event for the year entered. Sharpy's Beer Run - 10km Trail Run on St Patrick's Day 2018 @sharpysbeerrun #trails  #trailrunning  #trailrunner  #4minKM  #yearof10  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run ย  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #therunningcompany  #freethefeet  #stronger  #faster 
Deconstructed triathlon today! In this order: ๐Ÿƒโ€โ™€๏ธโž•๐ŸŠโ€โ™€๏ธโž•๐Ÿšดโ€โ™€๏ธ. ๐Ÿ“ท : @bkc140.6
.

#goingtowashmyhairnow #sundayfunday #runningisbae #deconstructedtriathlon .

#swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #70point3prep #thebuildseason #ibelieveinmyunicorn #eleveneleven #grateful
Deconstructed triathlon today! In this order: ๐Ÿƒโ€โ™€๏ธโž•๐ŸŠโ€โ™€๏ธโž•๐Ÿšดโ€โ™€๏ธ. ๐Ÿ“ท : @bkc140.6 . #goingtowashmyhairnow  #sundayfunday  #runningisbae  #deconstructedtriathlon  . #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #70point3prep  #thebuildseason  #ibelieveinmyunicorn  #eleveneleven  #grateful 
So who is going to join me at next years Rollercoaster Run?

I'm in for the 10km Mad Mouse.

First event for the year entered.

Here is a photo of my son @luka_james21 going all gangsta with last year's buff โœŒ

#trails #trailrunning #trailrunner #4minKM #sub23five #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #runย  #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #therunningcompany #freethefeet #stronger #faster
So who is going to join me at next years Rollercoaster Run? I'm in for the 10km Mad Mouse. First event for the year entered. Here is a photo of my son @luka_james21 going all gangsta with last year's buff โœŒ #trails  #trailrunning  #trailrunner  #4minKM  #sub23five  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run ย  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #therunningcompany  #freethefeet  #stronger  #faster 
More medal Monday, excited for 2018 ๐Ÿ‘Š๐Ÿป - Repost @runnalittle ใƒปใƒปใƒป๐Ÿƒ๐Ÿป๐Ÿ…๐Ÿƒ๐Ÿป
โ—‡ Run For The Young 10km โ—‡

I've run better, I've run worse. I've also got a nasty blister that I carried for the last 3kms while wearing allegedly no blister socks.

Finish time of 55:25

I can't seem to translate my 5km times to 10km distance. In fairness I haven't really raced 10kms that much and it was oppressive humidity coupled with a tough 5km start up a long grinding hill.

I have a great target for 2018 now.

2017 was all about the 5's.

2018 is all about the 10's.

Bring on 2018 and #sub50ten 
#runfortheyoung #raceday #training #melbourneinstarunners #running #instarun #runselfie #runshots #runย  #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #therunningcompany #freethefeet #stronger #faster
More medal Monday, excited for 2018 ๐Ÿ‘Š๐Ÿป - Repost @runnalittle ใƒปใƒปใƒป๐Ÿƒ๐Ÿป๐Ÿ…๐Ÿƒ๐Ÿป โ—‡ Run For The Young 10km โ—‡ I've run better, I've run worse. I've also got a nasty blister that I carried for the last 3kms while wearing allegedly no blister socks. Finish time of 55:25 I can't seem to translate my 5km times to 10km distance. In fairness I haven't really raced 10kms that much and it was oppressive humidity coupled with a tough 5km start up a long grinding hill. I have a great target for 2018 now. 2017 was all about the 5's. 2018 is all about the 10's. Bring on 2018 and #sub50ten  #runfortheyoung  #raceday  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run ย  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #therunningcompany  #freethefeet  #stronger  #faster 
As my race calendar for next season takes shape, I know where my focus needs to be. โฌ†๏ธ I am a triathlete with the heart ๐Ÿ’— of a runner ๐Ÿƒโ€โ™€๏ธ but with chair and whip, I'll do my best to tame this beast! ๐Ÿšดโ€โ™€๏ธ ๐Ÿฆ
.

#swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #trainerride #tamethebeast #70point3prep #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful
As my race calendar for next season takes shape, I know where my focus needs to be. โฌ†๏ธ I am a triathlete with the heart ๐Ÿ’— of a runner ๐Ÿƒโ€โ™€๏ธ but with chair and whip, I'll do my best to tame this beast! ๐Ÿšดโ€โ™€๏ธ ๐Ÿฆ . #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #trainerride  #tamethebeast  #70point3prep  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful 
โ—‡ Run For The Young 10km โ—‡

I've run better, I've run worse. I've also got a nasty blister that I carried for the last 3kms while wearing allegedly no blister socks.

Finish time of 55:25

I can't seem to translate my 5km times to 10km distance. In fairness I haven't really raced 10kms that much and it was oppressive humidity coupled with a tough 5km start up a long grinding hill.

I have a great target for 2018 now.

2017 was all about the 5's.

2018 is all about the 10's.

Bring on 2018 and #sub50ten 
#runfortheyoung #raceday #training #melbourneinstarunners #running #instarun #runselfie #runshots #runย  #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #therunningcompany #freethefeet #stronger #faster
โ—‡ Run For The Young 10km โ—‡ I've run better, I've run worse. I've also got a nasty blister that I carried for the last 3kms while wearing allegedly no blister socks. Finish time of 55:25 I can't seem to translate my 5km times to 10km distance. In fairness I haven't really raced 10kms that much and it was oppressive humidity coupled with a tough 5km start up a long grinding hill. I have a great target for 2018 now. 2017 was all about the 5's. 2018 is all about the 10's. Bring on 2018 and #sub50ten  #runfortheyoung  #raceday  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run ย  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #therunningcompany  #freethefeet  #stronger  #faster 
Warming back up to our home pool.  Waited till the last moment to exchange the stocking cap for a swim cap.  And check out the doosie of a bruise I got (one of several) when I hit the deck on my bike the other day.  Go hard this weekend! ๐ŸŠโ€โ™€๏ธ๐ŸŠโ€โ™‚๏ธ๐Ÿšดโ€โ™‚๏ธ๐Ÿšดโ€โ™€๏ธ๐Ÿƒโ€โ™‚๏ธ๐Ÿƒโ€โ™€๏ธ
.

#swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #11.11 #grateful
Warming back up to our home pool. Waited till the last moment to exchange the stocking cap for a swim cap. And check out the doosie of a bruise I got (one of several) when I hit the deck on my bike the other day. Go hard this weekend! ๐ŸŠโ€โ™€๏ธ๐ŸŠโ€โ™‚๏ธ๐Ÿšดโ€โ™‚๏ธ๐Ÿšดโ€โ™€๏ธ๐Ÿƒโ€โ™‚๏ธ๐Ÿƒโ€โ™€๏ธ . #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #11 .11 #grateful 
I think I need to right this wrong before the year is out.

#wrongsideof25  #Repost @runnalittle (@get_repost)
ใƒปใƒปใƒป
Rang that PB bell ๐Ÿ•ญ at Westerfolds Park today for a new course PB of 25:02 taking a MASSIVE 1:47 โฑoff the previous PB for this course.  #4minKM #sub23five #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #runย  #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #therunningcompany #freethefeet #stronger #faster
I think I need to right this wrong before the year is out. #wrongsideof25  #Repost  @runnalittle (@get_repost) ใƒปใƒปใƒป Rang that PB bell ๐Ÿ•ญ at Westerfolds Park today for a new course PB of 25:02 taking a MASSIVE 1:47 โฑoff the previous PB for this course. #4minKM  #sub23five  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run ย  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #therunningcompany  #freethefeet  #stronger  #faster 
โ—‡ Against Modern Running โ—‡

This post is bought to you by my hard work and not that of any "sponsor". And certainly not by the worst offenders who at the moment are.....
.

@soshydrationau and @fisiocremaustralia
.

Both are closely followed by @helloregalo who is also shooting through the charts of companies that are ruining peoples instagram feeds and turning them into advertisements.. And how good is this image? Conto la corsa moderna. Against Modern Running. Amazing design work by @royalpde --- .
Thursdays are always that little bit tougher at TXR training as the group is smaller and just works harder for some reason. .
.
๐Ÿ’ฒ๐Ÿ‘ฃ๐Ÿ’ฒ
30sec Long run pace
20sec 10k pace
10sec fast
x10
2min Standing recovery
30sec Long run pace
20sec 10k pace
10sec fast
x10
๐Ÿ‘ฃ๐Ÿ’ฒ๐Ÿ‘ฃ.
.
 Realised that for the past few Thursday sessions I have been running with @dnlsklly_

#4minKM #sub23five #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #runย  #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #therunningcompany #freethefeet #stronger #faster #preach #againstmodernrunning
โ—‡ Against Modern Running โ—‡ This post is bought to you by my hard work and not that of any "sponsor". And certainly not by the worst offenders who at the moment are..... . @soshydrationau and @fisiocremaustralia . Both are closely followed by @helloregalo who is also shooting through the charts of companies that are ruining peoples instagram feeds and turning them into advertisements.. And how good is this image? Conto la corsa moderna. Against Modern Running. Amazing design work by @royalpde --- . Thursdays are always that little bit tougher at TXR training as the group is smaller and just works harder for some reason. . . ๐Ÿ’ฒ๐Ÿ‘ฃ๐Ÿ’ฒ 30sec Long run pace 20sec 10k pace 10sec fast x10 2min Standing recovery 30sec Long run pace 20sec 10k pace 10sec fast x10 ๐Ÿ‘ฃ๐Ÿ’ฒ๐Ÿ‘ฃ. . Realised that for the past few Thursday sessions I have been running with @dnlsklly_ #4minKM  #sub23five  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run ย  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #therunningcompany  #freethefeet  #stronger  #faster  #preach  #againstmodernrunning 
So I posted this on my story feed last night and woke up to a tonne of messages from people agreeing with me.

Many said they've already stopped following culprits.

This is where companies are clever, they make us unfollow each other while the company itself escapes any real consequences.

Which is a shame, because I started following runners because I am interested in their journeys and its an opportunity to learn.

Are you a walking advertisement for these companies or are you a runner?

We all avoid ads on tv etc and all want to avoid them when checking our instagram feeds.

#trails #trailrunning #trailrunner #4minKM #sub23five #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #runย  #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #therunningcompany #freethefeet #strong3r #faster
So I posted this on my story feed last night and woke up to a tonne of messages from people agreeing with me. Many said they've already stopped following culprits. This is where companies are clever, they make us unfollow each other while the company itself escapes any real consequences. Which is a shame, because I started following runners because I am interested in their journeys and its an opportunity to learn. Are you a walking advertisement for these companies or are you a runner? We all avoid ads on tv etc and all want to avoid them when checking our instagram feeds. #trails  #trailrunning  #trailrunner  #4minKM  #sub23five  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run ย  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #therunningcompany  #freethefeet  #strong3r  #faster 
#Repost @swim.bike.run.fly (@get_repost)
ใƒปใƒปใƒป
Found a pool! ๐ŸŠโ€โ™€๏ธ ๐ŸŠโ€โ™‚๏ธ @bkc140.6
.

Pretty sweet find too.....10 lanes (so no waiting and no lane sharing ๐Ÿ‘) & 13ft deep at one end, so finally got a chance to practice vertical kicking! ๐Ÿ™Œ This is a pool for swimmers! .

#utah #adventurelife #happilyeverafter #mrandmrs #november #nov11 #11.11 #eleveneleven #honeymoon #gratefullife #beawesometoday .

#swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #swim #swimmer #swimming #lifeismyteacher #experimentofone #ibelieveinmyunicorn #grateful #birchtrees @blueseventy
#Repost  @swim.bike.run.fly (@get_repost) ใƒปใƒปใƒป Found a pool! ๐ŸŠโ€โ™€๏ธ ๐ŸŠโ€โ™‚๏ธ @bkc140.6 . Pretty sweet find too.....10 lanes (so no waiting and no lane sharing ๐Ÿ‘) & 13ft deep at one end, so finally got a chance to practice vertical kicking! ๐Ÿ™Œ This is a pool for swimmers! . #utah  #adventurelife  #happilyeverafter  #mrandmrs  #november  #nov11  #11 .11 #eleveneleven  #honeymoon  #gratefullife  #beawesometoday  . #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #swim  #swimmer  #swimming  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #grateful  #birchtrees  @blueseventy
โ—‡ TXR Tuesday โ—‡

Tonight's session was a good one to help me bring down my 1km time, even if it is a tough one to remember.

For some reason it got called 3 Virgins. โš‚โš‚โš‚
3min Fast 2min Standing Recovery
3min Fast 3min Standing Recovery
2min Fast 1min Standing Recovery
2min Fast 3min Standing Recovery
4 x 1min Fast 1min Standing Recovery
โš‚โš‚โš‚ #4minKM #sub23five #sub50ten #training #melbourneinstarunners #running #instarun #runselfie #runshots #runย  #experimentofone #runner #runners #happyrunner #instafit #runtoinspire #seenonmyrun #time2run #runhappy #runyourworld #therunningcompany #freethefeet #stronger #faster
โ—‡ TXR Tuesday โ—‡ Tonight's session was a good one to help me bring down my 1km time, even if it is a tough one to remember. For some reason it got called 3 Virgins. โš‚โš‚โš‚ 3min Fast 2min Standing Recovery 3min Fast 3min Standing Recovery 2min Fast 1min Standing Recovery 2min Fast 3min Standing Recovery 4 x 1min Fast 1min Standing Recovery โš‚โš‚โš‚ #4minKM  #sub23five  #sub50ten  #training  #melbourneinstarunners  #running  #instarun  #runselfie  #runshots  #run ย  #experimentofone  #runner  #runners  #happyrunner  #instafit  #runtoinspire  #seenonmyrun  #time2run  #runhappy  #runyourworld  #therunningcompany  #freethefeet  #stronger  #faster 
Found a pool! ๐ŸŠโ€โ™€๏ธ ๐ŸŠโ€โ™‚๏ธ @bkc140.6
.

Pretty sweet find too.....10 lanes (so no waiting and no lane sharing ๐Ÿ‘) & 13ft deep at one end, so finally got a chance to practice vertical kicking! ๐Ÿ™Œ This is a pool for swimmers! .

#utah #adventurelife #happilyeverafter #mrandmrs #november #nov11 #11.11 #eleveneleven #honeymoon #gratefullife #beawesometoday .

#swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #swim #swimmer #swimming #lifeismyteacher #experimentofone #ibelieveinmyunicorn #grateful #birchtrees
Found a pool! ๐ŸŠโ€โ™€๏ธ ๐ŸŠโ€โ™‚๏ธ @bkc140.6 . Pretty sweet find too.....10 lanes (so no waiting and no lane sharing ๐Ÿ‘) & 13ft deep at one end, so finally got a chance to practice vertical kicking! ๐Ÿ™Œ This is a pool for swimmers! . #utah  #adventurelife  #happilyeverafter  #mrandmrs  #november  #nov11  #11 .11 #eleveneleven  #honeymoon  #gratefullife  #beawesometoday  . #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #swim  #swimmer  #swimming  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #grateful  #birchtrees