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...

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...

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...

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...

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...

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....

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:...

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...

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:...

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...

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...

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...

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...

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...

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....

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...

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...

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...

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...

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...

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,...

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...

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...

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. Meawhile, 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...

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...