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Perfect results there @kevztunes and it looks like the results really are the proof with your age and longevity of running, very inspiring too. Thanks

ha ha yes I know, when i first heard it when I became a runner, I had no idea what it meant.

Those look awesome. Thanks for sharing. For a minute there I thought you were doing it all together until I saw the whole list. Is there any specific race you are training for?

thanks for the feedback and support there

@@RunTheRaceAu Yes all time

@@MightyMarkRunner top stuff. They are fantastic for hardening your quads

@MightyMarkRunner thanks for the encouragement. Did not go to plan but still got the win. Time to push on to my sub 2:50hr goal

Thanks for that, it was the first time that that client has run Parkrun hard. It is amazing to see the difference that a little training can do.

way to go there Billy, the GNW100M is such a tough race, I did it in 2018, what a tough trail. Coast To Kosci is so brutal and a massive Kudos to you for getting through that one (that is waaaaay outside of my scope ha ha).. keep it up man.

thanks for the feedback, much appreciated and great to know that it is not just me that has that issue with pre-workouts. I must say, weight training is fun (tough in a different way) and it is good to see the complete difference in how you feel too.

Kind of.... you actually need to run the half distance faster than the loger distance due to fatigue. If you are aiming for a 90 min Hal Marathon, then you would want to be running your 10K race in about 42 - 43 minutes. This will allow for any fading out in the second half of your race which often happens for most runners. I am always coaching people to start your race a little slower for the first 1 - 2km's then build into it. Or consider running at the start in a pace that you know that you can finish in. I hope that helps.

Thanks for that, its more a case of the pushing through to get to doing both sports that I find intriguing.

Not Kidding, half way through it now. No days off and I must say that my body is feeling it. Please remember that I am used to training 7 days a week in running (about 150K's per week) so my body and mind is used to the fatigue and suffer. The main difference here is the soreness is more of a discomfort than constant sore legs.

@@RunTheRaceAu That makes sense. Will be interesting to see the results.

Correct, I have take one month off as I have been racing hard since April with 5 big races. I just want time for my body and brain to have a rest from the repetiton of all of the running. I hear you on the weights causing problems on the run training. I will need to cross that bridge at the end of the 30 days. What I am thinking at this stage is to focus on the running after this and keep lifting in a manner that will not hinder the run training. In other words, seek to lift to the point where I don't get the sore dom's. this will mean that lifting will take longer. I hope that will work as I have Red Bull Wings For Life to compete in next year as the Goal there is to win the Australian Competition for this. I hope your run training is going well too. What are you currently training for?

Incremental overload is the key.

@@RunTheRaceAu I think taking a few weeks off to get a start with the weights is a very good thing to do. Because it's always worse at the beginning with doms and fatigue and to figure out a few things. For me it's about running is fun and to get better at it and be more balanced, weight training is necessary. And I have a really hard time cutting back on the fun for something that I hate with a passion. Right now I'm not training for something in particular, I'm trying to get back in shape safely after a broken heel and torn meniscus. But I will run Wings for life too :) Not in competition like you, just to see how far I get until the car gets me. If there is no other flagship run that is closer to me, I will run using the app. Until then I may take part in some local events but that depends my progress over the next weeks

@@mini696 that is what I am starting to notice. In a lot of ways, the training increase is the same as how I have always progressed with the progression in run training over the years.

@@Tippel3 sonds like a great plan there. would love to help you on the journey if you like. Feel free to send a request to join my Strava group as this is a way that I am able to stay in touch with runners and inspire them along their journey. - www.strava.com/clubs/1214419

Hi, Cadence is just the amount of times your feet land on the ground (steps) in a one minute time frame. It is just the way leg turnover is measured in the running world. Very similar to how RPM measures a cyclists pedals turnover every minute. Originally cadence comes from the music world and measures Beats Per Minute and is defined in the dictionary as " the beat, time, or measure of rhythmical motion or activity" or "a regular and repeated pattern of activity" and therefore it is used when describing your running "rhythym"

Correct, that was actually the observation that I made in the video. During his track event he had a high cadence but when he retired and went to half marathons and marathons, he dropped his cadence to low 170's as you can see and count in the slo mo section of th video. It is quite suprising and not a common thing for people to go in that direction. Thanks for the comment

It depends on pace. Stride length and frequency will change throughout a race. It ain't rocket science

thanks for that, it is a whole new world in lifting, one that I am finding quite exciting but also the infomation to take in is quite overwhelming at first. I have also started to reduce my rests as you have described. It means less reps because of failure but i feel like it is a better workout.

thanks for the tips there, I will sive it a go as I think it will definitely help. This weight lifting sure leaves you feeling sore, something I am used to though with always running around 140K per week.

thanks for the question there, my option is not so much to push harder to run faster but instead, try leaning fronm the ankles more in order to move faster. The key with this is to increase you leg turnover so that you can get the foot back under your hips faster as you lean forward more. If anything, I am always encouraging people to shorten their stride length in order to get their cadence around the 180 mark.. If you are going to push though, it would be on the toe off cycle. I hope that helps. I have a 10 week online program that will take you through this entire process also.

thanks for that, hopefully i can get as much as i can in 30 days as from that point on it will be back into full marathon block training. If this test proves to add to my run training then it will be something that I will continue but on a smaller scale.

Thanks for that.

thanks for that Adam and well done on getting your 10th Yurrebilla done. This is only the 2nd time I have done it, last time was 2013. Such a great race. Also, glad you liked the video.

@@brettrunsfar that it was @brettrunsfar it was a lot faster than was expected based on previous years.

@darkervx thanks for that @darkervx

thanks for the feed back there. was thinking the same thing after it was uploaded. I hope your run training is going well too.

Thanks for the support

absolutely, I find it is something that I used to do in the end parts of a race. now I really focus on form in the second half of a race.

@adventures_by_sunday6480 thanks for the comment there, love the SA Track Ultra Event as it is run by the same organisers that we Sponsor for the Adelaide 24hr Running Festival. Would love to assist you with some more info if you need to help you to get a great result in November. I am also running a free 2hr Technique Coaching Session in Glenelg in September when I come over to do the Yurrebilla Ultra. to get more info for this feel free to follow me on Strava at www.strava.com/athletes/wayne_calvert

@@RunTheRaceAu Thanks for letting know about the session but unfortunately I'm based in Victoria!

Hi @bpotato3310 my actual running form remains the same at every speed. The only thing that should really change is the hieght of your heel pull. When you go fast, you pull it high, when you go slower, you lift the heel less and keep it closer to the ground. The arm swing, cadence, shoulders, back and hios should all still be in the same position though. I hope that helps,

yes, coaching is the main thing that I do for my clients, coaching involves injury prevention also as a major part. If you have an injury then its hard to train. I always like to do a video call with clients that are looking for a coach. Is this something that you would like for me to organise with your on Microsoft Teams?

hi Madhurimalhotra3578, the ideal cadence is 180bpm and this should be the same when you run slow or fast as it has amore to do with opening your stride length by lifting your heel more. I am just putting together a training course on how to correct this but just to start with, do you have a metranome setting on your running watch?

thanks for that, i had 8 of them made so that whenever i run I have one on. Try to always run towards the traffic also.

Your welcome there @organicgrow4440 for more motivation, feel free to follow me on Strava (Wayne Calvert) www.strava.com/athletes/2736460

your welcome there @jacquejean3295

your welcome there. Yes, same mechanics for both Easy running and Recovery Running.

Thanks for the vote of confidence there.

Hi @sub240mara, I do both, Activate the core in order to keep my back straight and sholders back as well as pushing my hips forward to create the lean from the ankles that I need.

​@@RunTheRaceAuthank you for the explanation much appreciated. Its the first form video I've watched and implemented and feel so much better running. Roughly what pace where you running at per mile in the video?

@@sub240mara roughly around 5:30 min/mile... I had to use a calculator for that. Great to hear that you are implementing some of the video and seeing results. I will be releasing a full 10 week programme in a few weeks that will develop people into the same running form as an elite athlete. Also, here is the workout from the video on Strava www.strava.com/activities/11715429275

Thanks for the question there. Firstly, have you had it looked at by a medical specialist? I would not try to increase the pace until you have some clear guidance on that issue. If you have seen someone, what did they say?

Thanks for that, I had them all made to run in