Operation Move

Or how you can manipulate data to sell the story you want . . . Strava released data from surveying 25,0000 runners. You can see their visualisation of that data here.  And I probably would have just looked at it and thought hey, that's pretty cool but then every media outlet across the globe started running their story which was basically "LOOK. Runners hate running too!" And as clickable a headline as that it is it's not really true.  The less exciting version is that runners love to run, and they tolerate a bunch of stuff that they don't always love, all the time because they love it - and overall there is very little that they actually hate.  So this week, I talk a bit about the toxic nature of normalising love-hate relationships with exercise and movement.  Would you like your question answered? As promised on the podcast, you can book in a skype call here Or you can email me here. Check out Run Club and the Operation Move Sisterhood Our amazing community includes: Plans from 5km to Marathon from Beginner to Advanced Weekly workouts for when you are in between plans, or just to spice up your week A private facebook community Access to coaches for all your questions And most importantly - the most supportive community you can imagine! You can sign up here. Support the podcast, so we can make more and get access to bonus episodes! You can support Operation Move and the podcast on Patreon. I am so grateful for your support!   Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove You can listen on iTunes, Spotify or Stitcher. 

Or how you can manipulate data to sell the story you want . . . Strava released data from surveying 25,0000 runners. You can see their visualisation of that data here.  And I probably would have just looked at it and thought hey, that's pretty cool but then every media outlet across the globe started running their story which was basically "LOOK. Runners hate running too!" And as clickable a headline as that it is it's not really true.  The less exciting version is that runners love to run, and they tolerate a bunch of stuff that they don't always love, all the time because they love it - and overall there is very little that they actually hate.  So this week, I talk a bit about the toxic nature of normalising love-hate relationships with exercise and movement.  Would you like your question answered? As promised on the podcast, you can book in a skype call here Or you can email me here. Check out Run Club and the Operation Move Sisterhood Our amazing community includes: Plans from 5km to Marathon from Beginner to Advanced Weekly workouts for when you are in between plans, or just to spice up your week A private facebook community Access to coaches for all your questions And most importantly - the most supportive community you can imagine! You can sign up here. Support the podcast, so we can make more and get access to bonus episodes! You can support Operation Move and the podcast on Patreon. I am so grateful for your support!   Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove You can listen on iTunes, Spotify or Stitcher. 

Getting out the door is the hardest part, isn't it? I think everyone has experienced in no matter if you are new to creating a habit, or if you've been at it for awhile.  So. Much. Procrastination. And once you are out there, you are totally fine. But getting over that hump can be a hell of a thing. This week I'm talking about the key things I still use to get me out there which include: Planning Preparation Rampant Bribery Deal Sweeteners Accountability/Peer Pressure And finally, sweet talk Would you like your question answered? As promised on the podcast, you can book in a skype call here Or you can email me here. Check out Run Club and the Operation Move Sisterhood Our amazing community includes: Plans from 5km to Marathon from Beginner to Advanced Weekly workouts for when you are in between plans, or just to spice up your week A private facebook community Access to coaches for all your questions And most importantly - the most supportive community you can imagine! You can sign up here.  Support the podcast, so we can make more and get access to bonus episodes! You can support Operation Move and the podcast on Patreon. I am so grateful for your support!   Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove    

How much does that data really impact you? Do you see that performance condition notification come up and when it says 'poor', does it make you have a tiny doubt about your workout? Do those unproductive or de-training statuses on your app give you doubts about the work you are doing? Maybe they don't on a conscious level, but on a subconscious level they might be!  This week, I dive into what some of the metrics are based on, what the pitfalls are and how to make sure they aren't negatively impacting your performance. The goal should be that these extra data points help you to get more in touch with your body, rather than eroding your confidence in it. Would you like your question answered? As promised on the podcast, you can book in a skype call here   Support the podcast, so we can make more and get access to bonus episodes! You can support Operation Move and the podcast on Patreon. I am so grateful for your support!   Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove

I am so excited to be back in podcast land! This week, I have something a bit different, which I hope you will love. i put a call out to our Run Club members, to see if anyone wanted to do a coaching session over the phone, so we could take a deep dive into their biggest obstacle, and share it as an episode of the podcast.  Lucky for me, Deb took me up on it! And I think you will love this chat.   How do I get beyond overwhelm to get started, and to keep going? This was her big question. So we looked at what happens when you lose motivation after reaching a big goal (she ran a half marathon last year), or how to get back into things after having a break because of work or sickness, but also more importantly how to adjust your mindset so you don't find your harder sessions too intimidating to do.  She also had some questions about my fat loss cycle last year, so if you aren't interested in that - just skip over that bit!   Would you like your question answered?  As promised on the podcast, you can book in a skype call here   Support the podcast, so we can make more and get access to bonus episodes! You can support Operation Move and the podcast on Patreon. I am so grateful for your support! Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove

Today, I'm talking to Kirsten about her 100km Alpine Challenge You can follow Kirsten at @shelovestorun and she's also our head coach over at Run Club, where she also writes custom programs. One of the big questions that came for Kirsten after her first unsupported 100km run was how she managed her mindset and her mental headspace through such a long event, with a whole heap of challenges and battling a whole lot of fatigue. So this is the main area that we dive into today.  This episode, sponsored by endeavorun For more information on the endeavorun program and retreat you can visit their website here. Or you can check them out on instagram.    Coming Up . . . Do you want 2020 to be the year you learn to run, our program starts on the 6th January and you can register here. Only two weeks to register, and now we have options based on the level of support you need.     Support the podcast, so we can make more and get access to bonus episodes! You can support Operation Move and the podcast on Patreon. I am so grateful for your support!  Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove  

  This week from podcast land . . . At the end of the year, it's natural to reflect on what went really well, and what didn't work so well and it's a great time to take a step back and examine what you want to continue doing because it's working really well and what you'd like to work on more. An important part of that process is: Creating a context for your improvement: running can be really black and white in terms of outcomes, but not all improvements can be measured in a time or a PB Understanding that sometimes you don't need to change anything, you just need to keep going Creating a balance between developing work capacity and specific training How to zone in on things that might be blocking your progress: like over-training or under-recovering Coming Up . . . Do you want 2020 to be the year you learn to run, our program starts on the 6th January and you can register here. Up until the 15th December you can also get 25% off with the code early. Don't miss out!   Support the podcast, so we can make more and get access to bonus episodes! You can support Operation Move and the podcast on Patreon. I am so grateful for your support! This week, the bonus episode is a deep dive into creating better sleep habits for better recovery. I talk about things like: are you better off getting as much sleep, or following a consistent schedule? Should you take that nap? How do you set up routines to put yourself on auto-pilot? Is some sleep more valuable than other sleep? And is being a night owl a real thing?  Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove Or you can listen on iTunes, Spotify or Stitcher.

This week in Training Talk I talk to Kirsten who is deep into ultra taper. This was recorded last week, so at the time of publishing this she is already down in Falls Creek getting ready, which is so exciting! We talk a bit about what her taper look like (and what my deload week looked like - far less interesting) and we will make sure and do another episode after she is back to catch up on how it all went. Listener Question: How Do You Pick a Goal Race? This is a big question and thank you to Jo from Run Club for asking it, because it's a great one to think about at this time of year! And we get into: Goal races for experience vs for PBs Structuring your year around your goals The differences when you are planning for an ultra vs planning for a shorter distance And then we get sidetracked into other things like: you can run even if it doesn't benefit your family at all. Coming Up . . . Do you want 2020 to be the year you learn to run, our program starts on the 6th January and you can register here. Support the podcast, so we can make more and get access to bonus episodes! You can support Operation Move and the podcast on Patreon. I am so grateful for your support! This week, the bonus episode is a deep dive into managing mindset for training and racing!  Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove Or you can listen on iTunes, Spotify or Stitcher.

Are you ready to start a new decade of running? ME TOO. This time of year is a great time of year to start thinking about what you want achieve next year, and how you plan on getting there.  I talk about 5 things that can help to super-charge your year and the self sabotage that might be holding you back I talk about: Re-setting the thought patterns that stop you from moving forward Having your come to Jesus moment on the unglamorous work of being resilient How to talk to yourself without being an asshole Creating an attitude of curiousity, enthusiasm and joy How to recover, so you can do it all again, but better Coming Up . . . Do you want 2020 to be the year you learn to run, our program starts on the 6th January and you can register here.  Support the podcast, so we can make more and get access to bonus episodes! You can support Operation Move and the podcast on Patreon. I am so grateful for your support! This week, the bonus episode is a deep dive into a recovery routine! Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove Or you can listen on iTunes, Spotify or Stitcher.

podcast: episode 113 – training talk with kirsten and what happens when you don’t adapt to training November 1, 2019 //  by OperationMove//  Leave a Comment In this week’s podcast, Kirsten is back and we go long! We catch up on what does a big training week look like when you are about to run 100km, and what we’ve both been up to. She’s in full training mode, but I’ve taken everything down a notch for the year. We tackle the big question: what happens if you do the training plan, log all the workouts, and you don’t get the outcome you wanted? We talk about: Setting a reasonable expectation in the first place How to make sure that you have more than one goal, so it’s not all locked into one time Focusing on trends, rather than one result How to evaluate if it is the training plan that’s not quite right for what you need to work on, or if it’s just that you haven’t given it enough time yet And the even bigger question: what would you do if you were never going to improve? Links from the podcast You can check out Corinne’s tie dye and fabric art at Sew-cial Dyes. You can stock up on beautiful hand made soaps from Veronica Foale Essentials. Want to join the Operation Move Secret Santa? You can do that here. Support the podcast, so we can make more and get access to bonus episodes! You can support Operation Move and the podcast on Patreon. I am so grateful for your support! Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove Or you can listen on iTunes, Spotify or Stitcher.

I’m back, it just took me a little while with school holidays, a race, two short weeks and life, you know? So this episode is all about how to let go of your A goal, and still have your race or your event be the celebration of your training that you want it to be. Because as it turns out after Melbourne, that’s something that I know a little bit about. Honestly, this podcast is a bit of a rambling one, so I won’t attempt to summarise it, you’ll just have to have a listen. Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove Or you can listen on iTunes, Spotify or Stitcher. Support this podcast for bonus episodes! If you enjoy this podcast, I would love your support on patreon, where you can listen to this week’s bonus episode: How to prepare for your next race: tactics for physical, emotional and mental preparation.

Somewhere along the way I became a fan of running (the sport) Crazy how that happens. I can literally watch people run a marathon for 2 and a half hours and be entertained. This weekend is the start of the World Championships in Doha, so in anticipation of being glued to my TV for as much as possible, this week I'm talking about all the ways in which following the sport has taught me lessons that I can apply to training (and coaching) So this week, other than general geekery I'm talking about: Mental lessons from surviving bad workouts (or bad races) Taking a long term view of literally everything Putting in the work, but also being ready for the magic to happen Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove Or you can listen on iTunes, Spotify or Stitcher. Support this podcast for bonus episodes! If you enjoy this podcast, I would love your support on patreon, where you can listen to this week's bonus episode: How to prepare for your next race: tactics for physical, emotional and mental preparation.

Will getting too sore derail your running? This is often the fear with getting into strength training. So in this episode I talk about: How to manage that adjustment period in the beginning, when you probably will be sore In the long term what being sore actually means and how to adjust your training accordingly And importantly, does being sore affect running performance?   Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove Or you can listen on iTunes, Spotify or Stitcher. Support this podcast for bonus episodes! If you enjoy this podcast, I would love your support on patreon, where you can listen to this week's bonus episode: Creating a plan for strength training (and creating a purpose for your training, just like you do with running).

If you are like me, you are on a plan ALL THE TIME. But that doesn't work for everyone and neither would it be ideal for everyone. This week, I'm talking about: How to manage that time in between events What are the minimums to focus on so that you make sure you are maintaining your fitness for whatever you have planned next Creating that balance between focused training and running for enjoyment. Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove Or you can listen on iTunes, Spotify or Stitcher. Support this podcast for bonus episodes! If you enjoy this podcast, I would love your support on patreon, where you can listen to this week's bonus episode: Managing recovery between events.

Sometimes a race is a stepping stone, not the ultimate goal There are races for fun, there are races for socialising, there are races for setting that PB and then there are races that are somewhere in between, where for whatever reason a PB isn't an achievable goal, but you still want it to be something that is at full effort. It might be you are coming back after a break, or recovering from your last big adventure or rebuilding in someway.  Now sometimes you need to be brave and believe in yourself for that PB and be willing to see what happens, but sometimes you need to take it where you are at: as the next step. And for those races, pushing yourself in the hard parts for less than you've achieved in the past can be a tough one to wrap your head around. So in this episode, I talk a bit about how to approach these in between type races and how to get the most out of them for yourself and for your training.  Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove Or you can listen on iTunes, Spotify or Stitcher. Support this podcast for bonus episodes! If you enjoy this podcast, I would love your support on patreon, where you can listen to this week's bonus episode: Mental tips and tricks for your hardest workouts. Learn to Run starts on the 2nd September and will be the last program for the year. You can dive in here!

I'm back this week, with a solo podcast.  It's on a bit of a personal topic, but hopefully it's something you find useful as well.  Burnout is sneaky and it can creep up on you bit by bit over time, almost without you noticing. And even when you know something is unsustainable you usually have a belief that you've got more runway to deal with it than you actually do. So, if this is something you are struggling with, I'm talking a bit about my experience and what you can focus on to help you through it.  As I talk a bit about in this podcast, this is one of the reasons I'm only doing Learn to Run programs three times per year, and one of them is about to start in September! If you'd like to get in on the last one for 2019, you can register here. And if you get in before the 18th August, you can use the code earlybird or earlybirdplan for 25% off the normal price.  Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove You can view this episode on the YouTube Channel. 

We are back! Bronchitis made videos or audio recording pretty challenging for a bit there, but things are getting back on track now! In this episode, Kirsten and I catch up about training and answer one of our Run Club questions about how to manage periods of sickness during your training cycle whether that happens early on, at peak training or during your taper.  Learn to Run is starting on the 2nd September, so you can register for that now. Moving forward, you will be able to register for Learn to Run in September, January and May.  You can also sign up for the #opmovesisterhood and Run Club at any time here. instagram @opmove facebook @opmove community group @opmove You can view this podcast on YouTube

New series in the podcast - training talk with Kirsten! This episode starts with a bit of training talk about what Kirsten and I have been up to for the last week or so with training (this was recorded a week ago, so you'll notice despite my best intentions I got proper sick this week anyway, so just goes to show you that sometimes there's just nothing you can do about it!)  Community Question: What are your 'definitely do' and 'definitely don't do' for the week before your race For these episodes we will also be talking about community questions and this one was about our best (and worst) experiences with our race lead ups. Things you don't have to learn the hard way like we did! Got questions of your own? You can let us know in the community group at facebook.com/groups/opmove. Jump in on the intro program for Learn to Run Learn to Run starts in September - but you can jump into the introductory program now by signing up here: operationmove.com.au/learn-to-run/

Making choices that serve your outcomes, not just your schedule. This week I'm talking about something that I've been focusing on this week: The most efficient decision (whether it's getting up early, squeezing in sessions where you can or anything else) is often not serving the actual purpose So, I'm talking a bit about how to make decisions that best serve your purpose What to sacrifice and what to retain to get the outcome you want Prioritising the things that you devalue to get a better result.  If you'd like to sign up for the 8 week introductory program to get ready for Learn to Run in September, you can sign up here.  You can subscribe to Operation Move on: Facebook http://facebook.com/opmove Instagram http://instagram.com/instagram YouTube https://www.youtube.com/channel/UCtookF100PlqzCKunMxTC7Q

How do you run 100km on one of the toughest courses in Australia? In this episode of the podcast, I talk to Kirsten about her first 100km solo race. And we get into: What does her training look like How her training has to accommodate work and life and kids We talk about the eating. Lots and lots of eating. Also chicken sandwiches. How did she transition from road running to trail running She guides us through some of the extra things you might need on some trail runs What was her maximum long run in her build up? And how she manages the taper and recovery from such a big event.  If you'd like to join the #opmovesisterhood, you can check out all the information about Run Club here.    Stay up to date: Instagram: instagram.com/opmove Facebook: facebook.com/opmove Join the facebook community: facebook.com/groups/opmove Youtube (you can also watch this episode there too!)