Running Technique Tips (runningtechniquetips)

In this episode Lisa and Brian enter the strange new world of COVID-19 lockdown and discuss managing your overall stress load, adjusting your training intensity, running hygiene, and reframing your running mindset. Note: Episode recorded 29 March 2020.

Resources and references discussed in this episode: Dr Phil Maffetone on step 6 of the MAF method - managing stress and S04: E02: Making a Stress List 

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach

In this episode Brian and Lisa discuss various helpful strategies to regain your running mojo. Meanwhile, Lisa contemplates what's next after the momentous decision to cancel the Tokyo Marathon in response to the coronavirus. Coaching call 28 January 2020 at 45:31. Coaching call 3 February 2020 at 1:00:19. Coaching call 10 February 2020 at 1:18:06.

Resources and references discussed in this episode: Man runs 50km in his lounge room. Inside Running Podcast - Tom Schwartz Interview. Hidden Brain Podcast - Our Better Nature

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach 

In this episode Brian and Lisa reflect on their mixed running fortunes during 2019. Meanwhile, we discuss and speculate on the future of athletics as it struggles to overcome scandals, stay relevant, and implement professional business models. Note: apologies for break in transmission - we are back for 2020. Coaching calls to be appended to S04 E07.

Brian battles through record low temperatures in Ballarat as he strives towards the 80km per week training plateau as the Melbourne Marathon looms 12 weeks away. He attempts (and makes a video of) an Arthur Lydiard style hill workout in a bid to stave off lower leg injuries and develop more strength. He spends the weekend in Wodonga and has a cracking 18km training run on the local rail trail with his brother. Meanwhile Lisa moves well through some 400m repetitions on the track and chases some hills, before a king tide and small human induced sleep deprevation threaten to derail her training week. She finishes the week on a high note with a good long run over hills. This week's conversation centres around slower speed and aerobic effort based training. Brian embraces Lydiard and Maffetone training principles while Lisa asks "how slow is too slow?". Brian questions his younger self, while getting philisophical about the parallels between the slow food movement and slower running while Lisa wonders if he's lost the plot. The conversation finishes up with a challenge to check if your easy training pace really is!

Resources and references discussed in this podcast: Lydiard Hill Training. A video of Brian trying to run up a hill video. The MAF formula Phil Maffetone - 180 Formula. The Lydiard Foundation website. A runners' world article where Peter Snell talks about the physiological benefits of long runs. Brian's old blog post about the potential pitfalls of too much slow running. Link to Daniels' Running Formula. Link to Flinders Island Running Festival. Interview where coach Adam Didyk talks about his 15km marathon pace training session - Tell Me Your Tales Podcast. Australian runner Shaun Creighton discusses his easy pace - Inside Running Podcast.

Connect with Brian and Lisa:

Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

In this episode we talk Marathon racing shoes in the context of Lisa choosing her NYC Marathon footwear. Lisa chases ghosts of Lydiard with a big sessions at the Lovelock Track in Auckland before returning to Sydney and another 80km training week. Brian jogs along the beach at Flinders Island for a few days before getting back into the swing of things with another good Fartlek Friday, before trying out back-to-back 90 minutes medium long runs on the weekend with mixed results.

Connect with Brian and Lisa:

Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv Blog: http://www.runningtechniquetips.com

In this episode we discuss effective tapering and freshening up for the marathon as the Melbourne Marathon draws ever nearer. Lisa gets over her niggles only to develop blisters from her new shoes and mash her toes on her longest training run to-date. She records a great time in the wind at the Tan Relays, but ends the week under a dark cloud of fatigue. Brian fails to execute the first session of windsprints in his sharpening block, which results in revisions to his program for the final stages of training and tapering. Meanwhile he gets through the biggest Fartlek Friday of the program and spends close to three hours on feet during his final very long run.

Resources and references discussed in this episode:

Advanced Marathoning (Chapter 5 - Tapering for Peak Marathon Performance) by Pfitzinger and Douglas, Running to the Top by Arthur Lydiard, Hansons Marathon Method by Luke Humphrey. The Physical Performance Show 119: Dick Telford - Aus Distance Running Coach + Sports Scientist. Brian's version 3.0 training program including modifications to taper. What is a MAF test?

Connect with Brian and Lisa:

Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

In this episode we circle back on the topic of running shoes, and specifically using shoe drop to shift load away from niggles and injuries with one of our listeners sports podiatrist Thomas Do Canto. Lisa emerges from the cloud of fatigue revelling in a change to her weekly training structure while contemplating the pros and cons of a monster 25k marathon pace tempo run. Brian completes his final week of full training and looks forward to tinkering with his taper as the Melbourne Marathon looms. An encouraging MAF test during the week shows increased aerobic speed and a predicted 3:24 - 3:20 marathon finish time. 

Resources and references discussed in this episode:

Runner's Tribe article by Thomas Do Canto on shoe drop. Lisa's freaky foot. What is a MAF test? Predicting your marathon time based on your first MAF test milepace. Brian's version 3.0 training program including modifications to taper. Connect with Thomas Do Canto at Walker Street Sports Podiatry on Facebook. For more on Thomas' win at the 2016 Melbourne Marathon check out Episode 023 of the Inside Running Podcast.

Connect with Brian and Lisa:

Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

In this episode we find Brian and Lisa struggling with an injury scare and cold respectively prompting some reflection and philisophical ponderings. Lisa punches out another 80km/50mile week, but finds the challenge of her monster 25km marathon pace tempo in hot weather and wind too much to overcome. Brian's calf tightens up out of the blue, prompting a few days off running, some soul searching, and the problem of redefining the final two weeks of his taper. We round out the discussion talking about our strategies to manage calf niggles.

Connect with Brian and Lisa:

Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

In this episode we talk to physiotherapist Kevin Lieberthal about how to manage and rehabilitate calf injuries, including when to reconsider running an impending goal race. Lisa jogs through a cold and then nails her weekend marathon pace tempo run while building a consistent block of mileage. Meanwhile, Brian gets back into full training and tests his calf with some faster running with less than two weeks to the Melbourne Marathon. 

Resources and references discussed in this episode:

Connect with Kevin Lieberthal at Physio at Central Park East Malvern, Melbourne. 

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

In this episode Lisa gets inside Brian's head with only a couple of days to go before the 2018 Melbourne Marathon. In this conversation we talk mental and physical preparation during race week, overcoming negative thoughts, pre-race meals, adapting to a tough weather forecast, adjusting goal time and pace expectations accordingly, and remembering to enjoy the experience and atmosphere so you carry away not just a finisher's medal, but also fond memories of your time on the course. Good luck to everyone running in the 2018 Melbourne Marathon Festival.

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

One day after a race that didn't go according to plan, we reflect on Brian's 2018 Melbourne Marathon experience. Brian and Lisa discuss what went right, what went wrong, and why did an otherwise solid build up not deliver the intended result? Brian's 2018 Melbourne Marathon result.

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

Lisa finalises her marathon training block with an impressive longest run ever and now heads into the taper for NYC Marathon in less than three weeks contemplating her pacing strategy. Meanwhile Brian rests up and continues the post mortem on a tough day at the office during the 2018 Melbourne Marathon and starts tinkering with toe spacers. Finally, we chat to one of our listeners exercise physiologist and first time marathoner Niamh Mundell about her Melbourne Marathon race-day experience, overcoming bi-lateral hamstring re-attachment surgery to reach the start line, and all about maintaining a healthy mindset in running and giving our slow a hug.

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Brian's Running Technique Book Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

With less than two weeks to go until Lisa toes the line at the NYC Marathon, and in light of Brian's marathon that went wrong, we chat about healthy mental preparation for your goal race.  Lisa enters her taper period with a good marathon pace tempo test session, but with some runners' knee pain to manage in the final days before the race. Meanwhile, Brian gets into full reflection and tinkering mode, proposing a number of things he'd like to try in his next training block. 

Resources and references discussed in this episode: 

Primal Endurance Podcast and Book. Phil Maffetone two week carbohydrate intolerance information and test.

Connect with Brian and Lisa:

Brian's Running Technique Book Blog: http://runningtechniquetips.com Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

Lisa's sore knee continues to hamper final preparations for the NYC Marathon, we know she's not alone in this one, so before she flies out of Sydney we chat about strategies for managing and preventing ITB related knee pain. Over in the recovery lounge, Brian is two weeks post Marathon and researching new training strategies for 2019, while contemplating a technique check-up and reset before base building begins again. 

Resources and references discussed in this episode: Brian's foam roller it's over article. Free strength training download. Primal Endurance Podcast and Book. 

Connect with Brian and Lisa:

Brian's Running Technique Book Blog: http://runningtechniquetips.com Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

Brian develops a sore foot, makes a mistake in training, but manages to finish the week in one piece by backing off the pace. Lisa's week was one of her best finishing up with a speedy two hour long run that felt better the longer she went. We talk about the elements of a successful marathon training plan and Lisa describes her training program leading into the 2018 NYC Marathon. Brian questions whether Lisa has built enough recovery and easy running into her strategy, and we debate the optimal length of a marathon pace simulation run.

Resources and references discussed in this episode: Advanced Marathoning by Pfitzinger and Douglas, Running to the Top by Arthur Lydiard, Hansons Marathon Method by Luke Humphrey. The Big Book of Endurance Training and Racing by Phil Maffetone and Lisa's draft NYC marathon training plan. Finally, here's a link to a 2012 Running Technique Tips Blog post to remind us that our training programs are just a plan.

Connect with Brian and Lisa:

Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

In this episode we discuss Lisa's amazing NYC marathon experience; and how she ran 3:14:52 after spending many of the days leading up to the race in her sick bed. Find out how she did it, what it was like to run through the supportive crowds, and ultimately enjoy the adulation and celebration during post race recovery at the New York Athletic Club. 

Connect with Brian and Lisa:

Brian's Running Technique Book Blog: http://runningtechniquetips.com Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

Running physiotherapist Kevin Lieberthal is back to talk ITB syndrome causes and cures, marathon recovery, scheduling multiple marathons into your calendar year. We also touch on a four letter word runners never say, and definitely don't want to hear - rest!  

Resources and references discussed in this episode:

Connect with Kevin Lieberthal at Physio at Central Park East Malvern, Melbourne. 

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Brian's Running Technique Book Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

Lisa and Brian talk about what's next in their running programs and give a preview of what's next for the podcast: 3k/5k training, Lisa eclipsing Brian's 5k time, more strength work, Brian's running technique tune-up, and a side project coaching kids running technique.

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Brian's Running Technique Book Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

Brian battles it out with his brother at the Bairnsdale Park Run and relearns why racing 5k is hard after a six year break. Meanwhile, Lisa finds herself juggling too many balls in the air and bonks in a 10k, but still runs the first 5k faster than Brian's Park Run. We chat about Brian's 2018 Melbourne marathon training plan, Lisa's revised 2018 NYC marathon plan and discuss strategies for approaching longer runs.

Resources and references discussed in this episode: A 2012 blog post from Running Technique Tips about the perils of having too many balls in the air. Dr Phil Maffetone talks to Trail Runner Nation Podcast about slowing down to speed up. Dr Phil Maffetone and Dr Mark Cucuzzella talk about running as recovery from life stress. Lydiard wind sprints explained. Video of Brian trying to do Lydiard Style Hill training. Running to the Top by Arthur Lydiard. Adam Didyk talks to Brady Threlfall on TMYT - listen from 1:03:40 for the 15k marathon pace session. Finally, Brian's Melbourne marathon training plan and Lisa's revised NYC marathon training plan.

The wind blows again in Ballarat and raises Brian's heart-rate during his 15km marathon pace test effort during a road race around Lake Wendouree. What does this mean for his 3:20:00 marathon goal? He thinks it's ok, but is he kidding himself? Lisa remembers to eat and finds her training performance improves, while a return to co-parenting delivers much needed extra sleep as she completes her second biggest training week ever with a speedy long run. We discuss the pros and cons of marathon pace calculators and training tests in the first of a two week deep dive into the implications for training and racing.

Resources and references discussed in this episode: Dr Phil Maffetone's MAF test protocol and marathon goal pace prediction formula. Ian Williams' - Guardian Article and Fetch Everyone's marathon pace calcultor.

Connect with Brian and Lisa:

Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

This week we wrap up our discussion on marathon goal pace calculators and training tests with Lisa and Brian taking the optimistic view of their progress to-date and doubling down on their 2:59:59 and 3:20:00 goals respectively. Meanwhile, Lisa cranks out another big training week, finishes nursing sore calves in a bucket of bath salts, but is consoled by Fetch Everyone predicting a sub 3:10:00 marathon with ten weeks to go to NYC. Brian completes his MAF test, gets it wrong, but obtains some encouraging test data that points to good training progress and a predicted low 3:20s marathon at Melbourne. He's also managing a niggle with a grumbly ITB demanding a stretch and strength work.

Resources and references discussed in this episode: Dr Phil Maffetone's MAF test protocol and marathon goal pace prediction formula. Ian Williams' - Guardian Article and Fetch Everyone's marathon pace calcultor, which we discovered is closely supported by a similar academic study of recreational runners and their goal marathon fininshing times and another associated marathon pace calculator. Marathon Talk's Episode 424, which contains an interview with Ian Williams of Fetch Everyone, and finally the Hanson's marathon method.

Connect with Brian and Lisa:

Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

This week we're discussing the long run as part of marathon training and other running progams. We ask ourselves why the long run is scheduled every week in most programs, and whether it needs to be, as well as discuss how fast to run it, recovery, terrain, surfaces, variations, and some left-field approaches to obtain a similar training effect. Lisa goes on a pilgrimage to the mountain, but succeeds in neither running or skiing while continuing to nurse a sore shin. Meanwhile, Brian almost manages a complete week of training before the weather interceeds with snow and wind leading him to discard the Sunday long run leaving him questioning - why it's so hard to let go of this run above all others? 

Resources and references discussed in this episode:

The Long Run: How far, how fast, and do you need it? from Magness & Marcus on Coaching Podcast. Armswing in running technique blog from Running Technique Tips and examples of Brian's low armswing issues from Running Technique Tips. For some suggestions on long run training pace linked to goal pace for those training for the marathon check out Advanced Marathoning. And finally a link to Tim Noakes' book Waterlogged.

Connect with Brian and Lisa:

Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

In this episode we talk about one of the more polarising issues in running, foot strike, with Brian thinking if it ain't broke don't fix it. Lisa embraces a high-tech solution to her sore shin, going into running orbit on the Alter-G, and then produces a confidence building marathon-pace trial during the ANSW Sydney half-marathon to finish the week on a high. Over in Ballarat Brian mini-bonks during a long run, but recovers quickly to complete a good fartlek after his Park Run volunteering debut, and finishes the week on the up with a well-paced medium long run to record another 80km/50 mile week while staying ahead of an ITB niggle.

Resources and references discussed in this episode: Brian's 2013 Alter-G running experience. Runblogger Pete Larson's Marathon foot-strike study. 2012 US Olympic Trials foot strike study, and 2017 update, which includes a whole bunch of other articles to read, and observations by the author Iain Hunter. Other resources worth a look - Tread Lightly by Peter Larson and Bill Katovsky. Link to Harvard researchers making the case for forefoot striking, Running Form Drills. Free PDF download on the benefits of strength training for running. Foot strike and other elements of running technique discussed during this episode are also covered in Brian's book Running Technique and by Dr Mark Cucuzzella in his principles of natural running video.

Connect with Brian and Lisa:

Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

In this shorter episode Brian explains the minor "in-flight" revisions he has made to his 2018 Melbourne Marathon training program. Normal transmission will resume shortly with Lisa returning from New Zealand and Brian back at the Ballarat high-performance running centre after overcoming the wind at the Flinders Island Running Festival. 

Resources and references discussed in this episode: Brian's revised 2018 Melbourne Marathon training program - excel spreadsheet. Running Technique Tips - Episode 6 - The Long Run. Running Technique Tips - Episode 3 - Brian's Melbourne Marathon training plan.

Connect with Brian and Lisa:

Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

In this episode we talk about the pros, cons, and purposes of lead up races in your marathon training plan. Lisa gets to the bottom of her shin niggle, with the help of her physio and a bunch of needles, and has a week of water running and Alter-G to help things settle. Meanwhile Brian shows good signs of improved fitness on the back of a consistent training block, and completes a solid into the wind hit-out at the Flinders Island Running Festival 26k Pub to Pub race.

Resources and references discussed in this episode: Inside Running Podcast, Advanced Marathoning, Hanson's Marathon Method. 

Connect with Brian and Lisa:

Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

In this episode Lisa and Brian recap their Hobart half marathon experiences. With Lisa running 1:32:00 and Brian 1:40:08 - both considered their runs successful examples of running a race as training, which is also our topic of the week. . Coaching call 10 December 2019 at 45:47. Coaching call 16 December 2019 at 1:04:21. Coaching call 23 December 2019 at 1:14:10. Coaching call 30 December 2019 at 1:28:06.

Resources and references discussed in this episode: Hobart Marathon Website and Hobart Marathon Results. 

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach 

Brian and Lisa share some background about their running experiences and how they'll be using their current goals of running the New York and Melbourne Marathons to learn more about running, training, and fitting it all in while life gets in the way. They discuss the purpose of this podcast is to share their experiences, mistakes, and learnings to help mid-pack and slower runners achieve their goals. Brian explains why he started the Running Technique Tips blog in 2011 and how he became interested enough in running technique to write a book about it. Finally - do you know why you're running a Marathon, and what impact do your reasons have on the way you train? Resources mentioned during the conversation: Phil Maffetone, Daniels' Running Formula, and the Lydiard Foundation.

Connect with Brian and Lisa:

Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

This week Lisa opens up about seeking medical advice about worrying heart rate spikes and symptoms of breathlessness during and after a tough 19:22 5k on the track. Meanwhile, Brian talks through his 5k fitness hacks as he prepares to attempt to run under 20 minutes the first time in his forties off a limited base. We also feature Brian's detailed chat with Physical Education teacher Campbell Ackland, who broke the three hour marathon barrier at the 2018 Gold Coast Marathon. They discuss Campbell's training and racing approach that delivered a progression from 3:46 at Melbourne 2016, 3:14 at Canberra 2017, and then his 2:56 at Gold Coast 2018. 

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

This week we check in on lab rat Lisa's various test results and health woes. Meanwhile, Brian blows up trying to break 20 minutes, running 20:20 at the Ballarat Park Run. This prompts a discussion on how to select an ambitious but achievable 5k race pace based on a previous performance or training level.  

Resources and references discussed in this episode: VDOT app link. Daniels' Running Formula Book - 3rd Edition. 

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

This week we talk about lactate threshold cruise intervals as a great sub maximal training stimulus for the 5k as a recreational runner. Lisa provides an update on some encouraging medical test results and describes what happed during the week when her heart rate inexplicably spiked during a training session. Meanwhile, Brian is exploring some new trails on his longer walk/runs, changing up some exercises in the gym, and workshops his weekend cruise interval session and how he plans to approach the workout.  

Resources and references discussed in this episode: VDOT app link. Daniels' Running Formula Book - 3rd Edition. 

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

This week we debrief on Brian's threshold cruise interval session, discuss warm up strategies for 5k races, and catch-up on Lisa's so called cardiac stress test non-results. We also talk about the contribution of strength training to maintaining healthy body composition, weight loss/gain, and why you shouldn't care about what you weigh, but should focus on what you can do in training and racing.  

Resources and references discussed in this episode: VDOT app link. Daniels' Running Formula Book - 3rd Edition. Waist measurement should be half your height by Dr Phil Maffetone.

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

This week we recap on the final leg of our 3k/5k challenge with Lisa winning by a knock-out, and claiming an equal 5000m personal best of 18:33, while barely raising a sweat or her heart rate. Meanwhile, Brian has to settle for 20:12, but shows encouraging signs of improving fitness and renewed motivation to attack the winter cross country and road running season. 

Resources and references discussed in this episode: Melbourne University Athletics Club 5000m results.

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

In this week's slightly delayed episode we workshop some ideas of different ways to run 5k at parkrun - other than a flat-out PB attempt of course! Meanwhile, Lisa runs 10:46 for 3k, spikes her HR above 200, and collects some much needed data for review by her cardiologist. She also outlines Brian's penalty options for losing the 3k/5k challenge. Down south in Ballarat Brian's fitness has finally arrived and he's running longer threshold sessions while toying with the idea of one last gasp effort to break 20:00 for the 5k before the end of March. He also spends some time reflecting on the health of the aerobic system in contrast to building a bigger aerobic base, personalising HR formulas, and including more threshold runs in his next block of training.

Resources and references discussed in this episode: What is a MAF test?  

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

In this week's episode Brian recaps on finally going sub 20 at the beautiful and speedy Castlemaine parkrun. Meanwhile, Lisa tries mountain running and earns the first piece of silverware for the podcast with a NSW state medal. We also wrap season two with a brief reflection on the various successes and otherwise of our 5k campaigns, and preview season three - cross country and road racing. Finally, Brian will complete a fun run dressed as Don Draper as his penalty for losing the 3k/5k challenge. 

Resources and references discussed in this episode: Parkrun Castlemaine Results. NSW Mountain Running Championship results. Lap of Lake Wendouree photos via The Running Company Ballarat. 

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

Lisa continues to enjoy a well earned break from running and tries to kick her sugar addiction. Meanwhile Brian visits Kevin Lieberthal of Physio at Central Park in Melbourne to get his running technique analysed. Kevin identifies a number of issues for Brian to work on before he should commence full training.

Resources and references discussed in this episode: Brian's Running Form Drills eBook and free online resources. Some video of Brian's 2008 and 2009/2010 improved running technique. Phil Maffetone's two week test.

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Brian's Running Technique Book Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

This short episode contains physiotherapist Kevin Lieberthal's feedback on Brian's running technique. For context please listen to S02 - Episode 1 first.

Resources and references discussed in S02 - Episode 1: Brian's Running Form Drills eBook and free online resources. Some video of Brian's 2008 and 2009/2010 improved running technique. 

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Brian's Running Technique Book Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

Brian and Lisa reflect on their thought provoking running technique coaching session with 55+ 10,000m world record holder Keith Bateman. They discuss key takeaways from the session and what they plan to implement. Meanwhile, Brian learns about the impact of his inflexible feet on his running technique in a fascinating conversation with foot whispering sports podiatrist Thomas Do Canto.

Resources and references discussed in this episode: Older yet faster, by Keith Bateman and Heidi Jones

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

Brian and Lisa slowly get back into some running, but realise there is work to do if they are going to hit the 5km challenge set down for each other before the end of the summer season. Both continue to hit the gym, and Brian talks about some of the gym exercises he is introducing into his program such as the deadlift exercise. News of the week is Brian, with his endless curiosity for technique tweaking, has turned his attention to shoes and is hacking his own negative drop footwear. Brian runs his ideas past sports podiatrist Thomas Do Canto, who is curious about the idea, but wonders if Brian has gone mad.

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

Brian and Lisa set themselves a 5km challenge for January, February, and March 2019. They discuss how to train for the 5k as a recreational runner, including suggested modifications to programs designed for faster runners. Meanwhile, Lisa runs 20:06 at Ballina Coast park run while Brian struggles to break 25:00 at North Sydney, firmly grasping underdog status for the challenge ahead.

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

If you've ever wondered about the merits of strength training for running, this episode gives you an overview of the benefits you can expect to achieve. These include improving: running technique, running performance, running economy, speed of recovery, and overall resilience against injury. Meanwhile, Lisa goes sub 20 minutes at Park Run and Brian's walk/run strategy begins to pay dividends.

Resources and references discussed in this episode: Strength training and running technique by Brian Martin and free RFYL article download. Brian's Running Technique Book. Dr Philo Saunders research profile. Brady Threlfall's interview with Dave Costello. Vern Gambetta's Podcast - also features Frans Bosch as guest. Ross Smith's profile. Nathan Heaney's profile. Article about Pascal Dobert's work with Olympic Medalist Evan Jager. Recommended reading: Running by Frans Bosch and Ronald Klomp and Frederic Delavier's Strength Training Anatomy

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

In this episode we discuss some basic body weight strength training moves and how to implement them alongside your running program. Meanwhile, Lisa puts Brian under pressure by running a well-paced 11:12 for the 3k as part of the first leg of their January - March 5k challenge. Lisa moved from last to 5th during the race in a field of 15 runners, demonstrating that pacing strategy is equally important on the track as it is in the marathon.

Resources and references discussed in this episode: Ron Clark article on Runners' Tribe Strength training and running technique by Brian Martin and free RFYL article download. Brian's Running Technique Book. 

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

In this episode we discuss adjusting your training for extreme heat. Brian provides an update on his strength training cautioning against DOMS, and he considers non-tech proxies for easy or aerobic threshold pace such as 4/4 breathing rhythms, nasal breathing, and the talk test. Meanwhile, Lisa lowers her 3k challenge time to 11:07. She also reports on some brand new Adidas Adios 4s with a stiff upper, and an unpronounceable ASICS road racer that fits small. 

Resources and references discussed in this episode: Brian's Running Technique Book. Dr Phil Maffetone on the weakness window.

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

Brian gets a 3k time trial on the board, recording an encouraging 12:00, to be trailing Lisa by 53 seconds as we head into the February leg of our 3k/5k challenge. We discuss Brian's technique tweaks, pacing, more strength training as recovery, and where to from here with his 9-10 day training cycle. Meanwhile Lisa is running the B race in the NSW 5000m championships and hopes to record a PB to finally exorcise her 5k demons.  

Resources and references discussed in this episode: Edited video: 7 lap segments of Brian's 3k time-trial and revised technique. 

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

This week we talk to 55+ world record holder Keith Bateman about the running technique book "Older Yet Faster" that he co-authored with podiatrist Heidi Jones. Brian dreams of running faster over 10k than his 34 year old self. Meanwhile Lisa preserves personal dignity with a DNF in the the B race in the NSW 5000m championships, but gains confidence from a well paced first 3k.  

Resources and references discussed in this episode: David Blackman's blog about technique change. olderyetfaster.com. Older yet faster Facebook group. Brad Beer's interview with Jono Hall - Head Coach Triathlon Canada - walk run strategy. Interview with Gene Dykes, the 70 year old that ran a 2:54 marathon from Humans of Ultra Running. Brian's blogs about cadence: Does increasing cadence improve running technique? And 180 steps per minute.

Connect with Brian and Lisa:

Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

In this week's shorter episode we battle some technical difficulties, but manage to piece together some training and race reports as well as outline the cross country and road racing season of the podcast. Brian runs 11:23 in the 3k Opie Family Championships at Lake Wendouree in his first race wearing Eureka Athletics Club colours for many years. Meanwhile, Lisa is on a down week, but bounces out of it in good form leading into the Canberra half marathon. 

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

In this week's episode Lisa and Brian recap their underwhelming Canberra half-marathons that saw Lisa nursing her frustratingly fickle runner's knee and Brian remembering that you need to run more than two 60km weeks to produce a decent half. Lisa schools Brian on cross country running history, including the surprising fact that a cross country competition has been held at the Olympics.

Resources and references discussed in this episode: The complete history of cross country running by Andrew Hutchinson. Down the track podcast: Episode 13 where Tim Crosbie describes the event planning and course design for the 2021 World Cross Country Championships to be held in Bathurst Australia. 

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: http://youtube.com/runningtechniquetv

In this week's episode Lisa takes a deep dive down the real history of XC rabbit hole with the author of The Complete History of Cross-Country Running: From the Nineteenth Century to the Present Day - Andrew Hutchinson. In her wide ranging conversation conversation with Andrew they discuss the genesis of the sport through hare and hound paper-chasing private school boys, Olympic readmission, his personal mission to reinvigorate cross-country running, involvement in Aarhus 2019, and contribution to the 2021 world XC to be held in Bathurst Australia. Meanwhile, Brian finds life priorities getting in the way of running and Lisa nurses her ITB but still manages to run 19:05 and finish first at Albert Park parkrun.

Resources and references discussed in this episode: The complete history of cross country running by Andrew Hutchinson. The Real XC Instagram. Lisa's Parkrun result. Down the track podcast: Episode 13 where Tim Crosbie describes the event planning and course design for the 2021 World Cross Country Championships to be held in Bathurst Australia. 

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach YouTube: 

In this week's episode Brian describes surviving his first full week of commuting, but more importantly manages to eke out 40km and maintain at least an impression of still being a runner. Meanwhile, Lisa gets a little carried away in the Sydney 10k, blows up, but runs her best time in years the hard way. We talk through our respective season plans with Lisa offering some structure, and Brian happy to wing it and take what comes his way through steady training and racing throughout the season.

Resources and references discussed in this episode: Lisa's Sydney 10k result. Athletics Victoria XCR Season.

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach 

In this week's episode Brian and Lisa walk through six cross country training session ideas to integrate into your season plan. Brian manages a solid week of training as he begins to master the art of commuting and runs a seriously hilly weekend warrior long forest run. Meanwhile Lisa is on a down-week and is nursing a tight old-lady calf. Finally, we chew over a listener question from Phil who's just completed a 10k and wonders where to from here?

Resources and references discussed in this episode: Athletics Victoria XCR Season.

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach 

In this week's episode Lisa and Brian start to tackle their own cross country races, which initiates a conversation on different cross country racing strategies for mid-packers. They offer suggestions on how to confront a cross country race to ensure you get the best possible result without running yourself into the ground across challenging terrain. Brian also discusses his favourite topic, shoes, and delves into possible footwear options for racing cross country. Lisa describes losing her mojo due to life stresses getting in the way. Meanwhile, Brian is getting in some good training but lacks motivation to race, instead he takes the parkrun option for a threshold session and goes long over the hills on Sunday. 

Resources and references discussed in this episode: Athletics Victoria XCR Season. Ballarat Parkrun results including Brian's threshold. Lisa's NSW XC Relay results. World XC livestream replay.

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach 

In this week's episode Lisa finds herself compressed under the weight of life responsibilities and her own performance expectations, and is seriously considering adopting a "Brian" unstructured training approach. She competes in the Western Sydney 10km, finishing a credible 5th in 39:42, but is lacking motivation and now sidelined by another calf strain. Meanwhile, Brian is happy with his solid XC performance over the hills at St Anne's Winery. He gives a detailed recap of his 8k race, which remarkably went to plan, and reflects on the success of strategies discussed in episode 06 on how to race a cross country.

Resources and references discussed in this episode: Athletics Victoria St Anne's Winery Results: XCR Round 2 Results. Lisa's 10k results.

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach 

In this week's episode we discuss the pros and cons of a strengths or weaknesses based approach to our training. Does it make sense to bash your head against the brick wall of weakness, or should you be skipping down the happy strengths path lined with rainbows and unicorns? Brian is hanging on to some semblance of fitness running a 20:30 parkrun on a wet Ballarat track in lieu of shirking the 10k Bundoora cross country. Meanwhile, Lisa has hit rock bottom with illness now adding insult to injury.

Resources and references discussed in this episode: Brian's Ballarat parkrun result. Herrmann Brain Dominance Instrument. Steve Pavlina Blog on training to your strengths.

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach 

In this week's episode we talk training for time versus mileage. We discuss the benefits of both, and remember a time before GPS watches when all of our running was done to time and by feel. In other news Lisa discovers her tight calf was caused by an old injury, and is back running after a popliteus palpation. She plays it safe at Gold Coast turning spectator in the rain. Meanwhile, Brian gets in some solid threshold runs and completes a cracking 1,2,3,4,3,2,1 pyramid fartlek at 4:00 km pace off a minute jog recovery. 

Resources and references discussed in this episode: Tweet - training for time or mileage?

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach 

In this episode we discuss the wide variation of arm carriage and styles in running. From Japanese marathon runners to the pointy end of the 1500m, there's so many effective variations to get the job done - which one is best for you? Meanwhile, Lisa's back running in Byron Bay, but has she pushed the envelope with getting back into sessions too quickly? Over in Ballarat Brian is preparing himself for the 15km Lake Wendouree road race and wonders how will he go off his low milage unstructured training regime? 

Resources and references discussed in this episode: Brian's blog on Nick Willis' Arm swing Brian's blog on Japanese Arm swing. Brad Beer talks to Zane Robertson. Guardian article straight arms or bent? Matt Beckenham's Instagram

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach 

In this episode we recap Brian's above expectation 15k road race result and discuss the method and impact of his recent low mileage polarised training regime. We also mull over some key takeaways from Zane Robertson's interview with Brad Beer. Meanwhile, Lisa pays the price for some over-zealous training in Byron Bay, confined to the elliptical trainer, with her calf back on the blink.

Resources and references discussed in this episode: Brad Beer talks to Zane Robertson. Athletics Victoria Lake Wendouree 15k road race results.

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach 

In this catch-up episode Lisa gives an update on her dodgy calf, irregular heart, and recent election to the board of Athletics NSW. Meanwhile, Brian's been sick, which has put his road racing ambitions on hold as he contemplates the Flinders Island running festival.

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach 

In this episode Lisa and Brian get down to the business of discussing the potential for commencing a coach athlete relationship. With Lisa's desire for structure, lists, and consistency contrasting with Brian's unstructured intuitive approach - what could possibly go wrong? 

Resources and references discussed in this episode: Runner's Tribe article on breaking down sub 3:00 marathon 

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach 

In this week's episode we turn the page on Road Racing and XC, and look towards a season focused on topical issues and the Brian/Lisa coaching experiment. In this episode we discuss heart rate (HR) training zones, and try to make sense of calculating these for Lisa in context of her unusually high maximal HR.

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach 

In this episode Lisa is on the couch after a DNF in the Half Marathon at the Melbourne Marathon Festival. In a long therapy/coaching session we discuss the impact of stress on health more generally, and offer some strategies to avoid, eliminate, and even delay stressors by making a stress list. Finally, we get down to the business of adjusting training load to account for burnout. Meanwhile, Brian is slowly building up the kms and beginning to show signs of a return to fitness. 

Resources and references discussed in this episode: Phil Maffetone on making a stress list. Dr Phil on step 6 of the MAF method - managing stress.

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach 

In this episode we're talking about a minimalist approach to achieving a performance goal time for the marathon. Realising that high mileage is an unlikely pathway for Lisa to run a sub 3:00 marathon, we talk about the bare minimum required to get her to the start line healthy, injury free, and with a fighting chance of realising her goal. Brian is gaining fitness and is now targeting a half-marathon in November. Meanwhile, Lisa is in recovery mode having eliminated some items off her stress list.

Resources and references discussed in this episode: Sub 3:00 marathon on Three runs per week. Runner's Tribe article on breaking down sub 3:00 marathon. Inside Running Podcast: Interview with low mileage elite 059 Louie Rowan. Ballarat fun run Run for a Cause.

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach 

In this episode Brian compares three Marathon programs to draw inspiration for Lisa's Tokyo Marathon campaign. And in the wake of Mary Cain's powerful description of the physical and emotional harm she suffered at the Nike Oregon Project, we rant about ignorant coaches that focus on weight as a training outcome. Lisa starts enjoying running again as the stress list diminishes. Meanwhile, Brian is about to run a half marathon off a consistent but very light training regime. Coaching call 28 October 2019 at 1:07:00. Coaching call 4 November 2019 at 1:25:00

Resources and references discussed in this episode: Mary Cain NY Times Editorial. Sub 3:00 marathon on Three runs per week. Advanced Marathoning 3rd Edition. Hanson's Marathon Method. Ballarat fun run Run for a Cause.

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach 

In this episode Brian recaps his 1:33:22 half-marathon and explains the laughable amount of training he completed in the weeks leading into this event. Meanwhile, Lisa gets in trouble for not following coach's instructions. Coaching call 12 November 2019 at 53:38. Coaching call 18 November 2019 at 1:08:14

Resources and references discussed in this episode: Ballarat fun run Run for a Cause . Run for a cause results.

Connect with Brian and Lisa: email brian@runningtechniquetips.com lisa@runningtechniquetips.com Blog: http://runningtechniquetips.com Brian's Running Technique Book Brian's Running Form Drills eBook and free online resources. Instagram: https://www.instagram.com/runningtechniquetips/ Facebook: https://www.facebook.com/RunningTechniqueTips/ Twitter: @BrianRunCoach