Operation Move
Plan, Train and Adapt with Nicole Avery

Plan, Train and Adapt with Nicole Avery

September 30, 2020

Zoey and Nicole at Melbourne Marathon Festival

Marathon training, interrupted

This week, I'm talking marathon training, lockdown, planning and new projects with Nicole Avery from Planning with Kids. You can check out some of Nicole's marathon training tips,  some ideas for fuelling your training, and here is one of her recipes for a morning protein smoothie. Nicole wanted to run a marathon this year, but 2020 had different ideas! So we talked a bit about the changing landscape of her training this year and how having a personalised plan has helped her.

How planning can give you more time for training, and more time for fun stuff

One of the big questions our awesome crew in Run Club have, is how do you juggle it all - family, work, running? And Nicole talks us through some of her main processes for  putting her planning to work for her so she has more time for marathon training and more quality family time.

Some marathon training talk!

We talk pacing vs effort, how to get your head around hard workouts and not changing what our coach has written. 

Introducing Adapt

Nicole has started a new project: Adapt Drinks. Nicole has developed a drink with a focus on relaxation, stress relief and recovery - without any sugar or alcohol additives. The drinks include adaptogenic herbs, which you could take as a supplement - but are now in a drink form to retain that ritual of having a drink. So it's a great way to get your relaxation or stress relief without all the negatives associated with alcohol. I think it's such a cool concept, and I promptly contributed to her campaign to get my pre-order sorted! You can pre-order yours here.

Unlock bonus episodes and grab your 52 workouts ebook.

Support me on patreon and get access to a whole range of bonus podcast episodes, and an ebook with 52 running workouts, so you'll never be stuck for ideas ever again. 

For the month of September you can try out Run Club for free for two weeks.

Not sure, but want to check out and see what it's all about? You can! You can sign up here. 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 cancel anytime by logging into your account. Stay up to date on:

Ultra Race Romania but in Geurie

Ultra Race Romania but in Geurie

September 18, 2020

This week, I'm talking to Ness about her recent race

I am back talking to Ness this week. You can find her on instagram. And you can check out past episodes of the podcast with her in Episode 51 - The one where Ness ran 100km or Episode 43 – Meet Ness: Ultrarunner, Crossfitter and All Round Badass

Racing looks a little bit different right about now so we talk a bit about:

  • Training for a multi-stage event
  • What were the good bits and bad bits about doing a race from your home base
  • What she would have done differently
  • And how she managed her recovery along the way.

Did you enjoy listening to Jen last time? Well you are going to love this bonus episode!

New bonus episode about what got her started in running, why it didn't come naturally to her, and what has kept her going. You can check out the bonus episode on patreon here

For the month of September you can try out Run Club for free for two weeks.

Not sure, but want to check out and see what it's all about? You can! You can sign up here.

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 cancel anytime by logging into your account.

Stay up to date on:

 

Lockdown 2.0 with Dr Jen Martin

Lockdown 2.0 with Dr Jen Martin

August 21, 2020

This week’s episode is a wide ranging affair.

I talk to Dr Jen Martin this week. You can find her on instagramtwitter, or on her website. You can also catch her on the radio. Although Jen is pretty busy with all of the fast moving changes to university education over the last few months, I’m grateful that she took the time to have a chat with me this week.

I met Jen through Learn to Run and have coached her since then. You can read a bit more about her story here, but I will also be back in a future episode with more of our chat about how she got into running.

When the new restrictions came into place, I wanted to talk to her as someone who is having to deal with the restrictions as someone who is used to running significantly more than an hour a day, and also as someone who has a great perspective on the wide ranging effects of the pandemic, even for those of us who are really lucky to be where we are.

If you have any follow up questions for Jen, let me know because we’ll be catching up again!

Sign up for the introductory 8 week program here, it’s free!

You can sign up here, just make sure that you tick the walking challenge box.

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! In this week’s bonus episode, I’m talking about tempo running – why it doesn’t have to be scary, how it should feel and some ideas for a warm up to make everything a whole lot easier.

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.

Learn to Run is now accepting registrations!

The final program for the year starts on the 7th September and includes:

  • 12 weeks of programming and support
  • Four programs suitable from absolute beginner through to someone who is already running, but wants to imporve
  • Option of our established program or upgrading to individualised sessions and one-on-one support
  • All the accountability and support you need to make it fun and sustainable.

You can sign up 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.

Stay up to date on:

Running in 1 Hour - Maintaining your running fitness in lockdown or when you are just short on time.

Running in 1 Hour - Maintaining your running fitness in lockdown or when you are just short on time.

August 14, 2020

This week, Kirsten and I talk about how to change your training to fit it into 1 hour a day outside

This is for Melbourne people, but also for people who are time poor or wanting to just get the most out of their training with a limited amount of time to do it in. 

Some things we talk about include:

  • How we would adjust our own training
  • How you can get the same stimulus as a long run in less than an hour
  • Some ideas for changing your focus for this next period of time

Sign up for the introductory 8 week program here, it's free!

You can sign up here, just make sure that you tick the walking challenge box.  

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! In this week's bonus episode, I'm talking about tempo running - why it doesn't have to be scary, how it should feel and some ideas for a warm up to make everything a whole lot easier.  

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.  

Learn to Run starts on the 7th of September

This program includes:

  • Four different programs depending on whether you are an absolute beginner or already running 5km
  • A 12 week, supported program with access to a coach.
  • Options for individualised programming and one-on-one coaching 

You can sign up 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.

Stay up to date on:

 

Preparing for that big workout or virtual run (plus how to make the most of treadmill running)

Preparing for that big workout or virtual run (plus how to make the most of treadmill running)

July 10, 2020

How do you prepare for that big workout, benchmark run or even a virtual race?

You might not want to do a full taper like you normally would, but you still want to give it the respect it deserves!

This week I'm talking about:

  • Adapting your week
  • Keeping your priorities straight
  • What things won't make a difference
  • How to set yourself up for a good physical and mental level of readiness on the day
  • And keeping focused on what your goal is while not getting locked into the outcome

Listener Question!

A listener wanted to know how to use treadmills vs running outside. So I talked a bit about:

  • What treadmills are really awesome at
  • What they are less awesome at
  • How to adapt sessions to the treadmill
  • And if you do all of your running on the treadmill, how will it translate to outside?

Sign up for the introductory 8 week program here, it's free!

You can sign up here, just make sure that you tick the walking challenge box. 

 

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! In this week's bonus episode, I'm talking about tempo running - why it doesn't have to be scary, how it should feel and some ideas for a warm up to make everything a whole lot easier.  

 

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.

Stay up to date on:

 

 

You can listen on iTunesSpotify or Stitcher

 

 

Everything I want new runners to know

Everything I want new runners to know

June 26, 2020

This week is brought to you by I've heard way too many people gatekeeping new runners and I have feelings about that

It's true. There are so many people who are new to running or giving it a crack again with gyms being limited or not quite open yet and I'm pretty annoyed with the level of gatekeeping or scaremongering that is out there. More runners is awesome! I'm so excited to see everyone out there trying something new or getting back to something that they used to love. 

Everything I want new runners to know (and everything people wished they'd known before they started)

In this episode I'm talking:

  • Injury prevention
  • Strength training
  • What shoes to buy?
  • Bodytype BS
  • Is your technique worse if you run slow?
  • How to slow down.
  • Walking is your friend
  • Managing fatigue when you start
  • How to breathe
  • And most importantly, yes it does get easier. 

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! In this week's bonus episode, I'm talking about tempo running - why it doesn't have to be scary, how it should feel and some ideas for a warm up to make everything a whole lot easier. 

 

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. Stay up to date on:

You can listen on iTunesSpotify or Stitcher

When different, not more is what makes you better

When different, not more is what makes you better

June 19, 2020

 

If more makes you better, you should just be able to rinse and repeat - right?

Turns out maybe not so much. Sometimes more does lead to improvements, and that's especially true in the beginning. And us humans just love the seductive illusion of linear progression, but as you get further into things, often more isn't better. Sometimes, it's even worse.

So in this episode of the podcast I'm talking about how to get your focus on what you can do to improve when more isn't working, more isn't practical or doesn't fit in with your lifestyle, or maybe you are just going to have better results with doing something else instead.

Capacity is just one tool in your tool box. Maybe the workload isn't the issue - maybe under-recovery is. Or maybe you've been favouriting a particular type of training.

This is all about your experiment of one: you.

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! In this week's bonus episode, I'm talking about where to start with your nutrition - some basic building blocks to get you started and focusing on the things that will have the most impact for you. 

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.

Stay up to date on:

 

 

You can listen on iTunesSpotify or Stitcher     

128. Take some of the structure out of your training, but get the same results

128. Take some of the structure out of your training, but get the same results

June 11, 2020

If you are like anyone I am coaching, you have been wanting to change up your training in this period without races

 

Maybe you have a whole heap of extra stressors on you right now, maybe you want to fall in love with running again, maybe you want to step outside the 12 week cycle and do something different, or maybe you just want to take the pressure off. Whatever it is, there's been a much bigger need for less rigidity in training the last few months, and probably for the rest of the year too.

 

But it probably also makes you feel a bit nervous right? Like if you take your foot off the gas pedal, are you going to go backwards? You don't want to feel like the time is 'wasted' either, so where does that leave you?

 

In this episode of the podcast, I'm talking about how to take some of the structure out of your sessions, but still get the same physical adaptations, just with a whole lot less of the mental load.

 

Sounds fun, right? I thought so too! I have a few ideas to keep you moving, switch to more of an effort based focus and create ways where the intensity isn't always coming from the session itself.

 

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! In this week's bonus episode, I'm talking about my three absolute favourite 5km workouts. I don't think we are that far away from a parkrun return, it might be time to get ready!

 

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.  

Stay up to date on:

You can listen on iTunesSpotify or Stitcher  

 

127. The year of mini goals (with Kirsten)

127. The year of mini goals (with Kirsten)

June 4, 2020

This week I have company!

Kirsten is back and we are catching up on all things post-home schooling apocalypse, the virtual run across Tennessee, 10km training and:

  • Creating adventures for yourself in the absence of races
  • Fun things to work on that you wouldn't normally be able to do in a training cycle
  • Mini goals ranging from elevation, to segments, to time trials to distance
  • And the usual kind of shenanigans we get into.

 

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! In this week's bonus episode, I'm talking about how to handle that pre-workout anxiety that you get before a harder session.

 

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.  

Stay up to date on:

You can listen on iTunesSpotify or Stitcher  

126. Why We Run

126. Why We Run

May 15, 2020

When you strip back all the trappings this is what you are left with . . .

When there aren't any races . . . When there aren't any group runs . . . When there is nothing immediate to train for . . . And when your stress levels mean that you probably aren't really improving that much (at least according to my watch, Janet) . . . You get to find out why you run. Really. This episode is about that. And about not judging yourself for your coping mechanisms.

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:

You can listen on iTunesSpotify or Stitcher

Play this podcast on Podbean App