​Okay, let’s start from the bottom up. And when we say bottom, we mean feet.
Contrary to popular opinion, landing on the balls of your feet isn’t the be all and end all.Eluid Kipchoge’s(https://www.youtube.com/watch?v=TFQ94-U3nDo) a great example of that as he’s a mid-foot striker. Mind you, the aim of landing is to recoil and spring off with optimum speed and efficiency, which naturally derives from the balls of your feet.
Heel landing, on the other hand, which applies to many runners and triathletes, is the most inefficient method. Not only does it slow down movement between landing and toe-off, it potentially increases the likelihood of injury.
 
As for leg position, again it’s individual but, broadly, your shin should be as close to perpendicular as possible when your foot strikes the ground. Foot landing impacts this. Significant heel strikers forge too great an angle; extreme foot strikers, the angles too small. Both scenarios can lead to injury in the opposite limb.
 
The final part of the lower-limb jigsaw is knee position. Ideally your knee should align with the middle of your foot so that when your foot strikes the ground, it’s right beneath your knee. Your knee, on uplift, should also be in front of your hips rather than flaring either way.
 
Then we have the hips. Your torso should be slightly ahead of your hips, so you can more proficiently activate your powerful gluteus maximal muscles. You naturally do this when running uphill, which is why cross-country and fell runners often experience very sore bums’ post-race!

Strength exercises: 
My physio I work closely with has a You Tube video channel, which has many videos to assist with various running ailments 

Here are some exercises to build strength in your Achilles and calf, these will assist in making your tendons and muscles stronger to help cope with the stresses of running.
The library is here https://www.youtube.com/user/bodyleadership/videos

With so much uncertainty and fear in the world right at the minute I felt like I had to post something, whether it resonates with you or not that’s ok I just wanted to put some thoughts out there into the inter web. I’ve always tried to live by the control what you can control mantra, this is why this image resonated with me so much in the crazy new world we are presented with right now.

After being made redundant from a job and company I have loved for 13 years a number of weeks before this whole crisis started I’ve come to realise more and more of what is actually important in life. After having numerous chats with my team and saying goodbye to flights in a number of my ports we are now in this together in ways we have never been before.

Races
In this time of cancelled and postponed races its easy to loose motivation and feel like "Why bother anymore". However NOW is the time to get fit and ready for when races are put back on and NOW is the time build some consistency and a strong solid base fitness.

If you were mid training for an event don't just drop everything, you've already made deposits to the training bank, these won't leave you. They will always be there.

Now is the time to focus on something else you want to improve on, for example, strength training, your running form, your 5km time, 1km time, training volume goal, trail running, etc. You don't need to have a race to train, you can still set yourself goals and work towards them.

I can help with all of these things so get in touch if you need some guidance or coaching to help you through. Races will be back so you have a choice how you want to prepare.

Obstacles are Opportunities
Plenty of us are social beings and love getting out for our group runs or rides. These social gatherings are just becoming harder and harder to achieve within the current climate, beside the fact it’s not allowed in some formats.

It’s great to see those out there in the world being creative and just this week I’ve seen people creating virtual group rides or runs via technology. A great saying has stuck with me this week “Every obstacle is an opportunity” which is very true at the moment. There are plenty of people just standing there looking at the obstacle wondering what to do however there are also those out there who are looking at the obstacle and coming up with creative ways to turn the obstacle into a new opportunity. Think about what can I do better?

Thinking Positive
This is something you are completely in control of. There will be times when you will have negative thoughts during this situation, the skill here is hitting pause and pivoting your thinking into what is the positive here? For example maybe you have been stood down, maybe the time is now to learn a new skill or try that thing you have always wanted to with free time you now have. Ask yourself what have you always wanted to do or experience however never had the time? Now is the time to try it!

As we head into uncertain times ahead it’s more important to look after yourselves and loved ones in both a physical and mental wellbeing perspective, my thoughts are with those going through a rough time. Please reach if you need some helping setting some fitness goals get in touch.

#simonbrookercoaching #controlwhatyoucancontrol

The Fast Ending Long Run has quickly become a popular workout for elite & competitive marathoners. 

In the fast ending long run, you run the first 13 - 19 kms of a 22 - 30 km long run at your normal long run pace. However, over the last 5 to 10 km of the run, you progressively run faster and faster. Once you’ve become used to this workout, I’ve found that if you can finish these long runs strong and fast, you are on target to achieve your marathon goal. 

Fast ending long runs are very tough workouts so you shouldn’t do them very often or run too many of them in any one marathon training cycle.

I would suggest alternating a weekly fast finish long run with a more typical weekly long, steady run.

If you can run 3 to 5 of these fast long runs in the 8 to 12 weeks prior to your marathon, they become quite an accurate predictor of your ability to not just run the marathon but to race your best marathon time.

Lastly, you shouldn’t plan to ‘taper’ for your fast ending long runs. Go into each one as you would any other long run otherwise the pace you achieve won't be as accurate of a predictor of your best marathon pace.

Another favourite marathon predictor workout is a long distance race.

I really like for atheltes training anywhere from half marathon to marathon to race a 10km or half-marathon a few weeks prior to the marathon (though any race from 15K to 30K works). 

An estimate of your marathon time is to double your half-marathon time and add five minutes. For example, if you run 1:30:00 for a half-marathon then this method would predict that you could run 3:05:00 for a marathon. This may vary for the individual though.

I have sometimes found that doubling your half-marathon and adding seven minutes is slightly more accurate for most runners. No matter how you do it though, a long distance race is another great workout that can help you accurately predict your fastest marathon pace.

I should add that it will also depend on how close to your race the race is important. A minimum of three weeks between a half-marathon and the marathon for example, however I would suggest more likely 4 to 5. Also, the longer the race, the further away from the half marathon or marathon it should occur.

The third prediction workout comes from the team at Runner’s World and is called Yasso 800s. You might have heard or seen of it before.

Named after the famous Bart Yasso the theory behind Yasso 800s is that your time in minutes and seconds for a workout of 10 times 800 meters (two laps of the track if you have access to one) with equal recovery time (jogging slowly) is the same as the hours and minutes of your marathon time. For example, if you can run 10 times 800 meters in three minutes and 20 seconds with three minutes and 20 seconds recovery jog, then this predicts that you can run three hours and 20 minutes for your marathon. Run 2:40 for the 800s and you can run 2:40 for the marathon.


This is a pretty hard workout so get ready for it and be well rested as you would for any normal workout. This workout should feel how a 10km race feels. Early repeats are fast however controlled like the first 3km of a 10km race feel. The middle repeats get harder and require more concentration and effort like the middle 4km of a 10km race. The last few reps are very hard like the last 3km of a 10km race.


Because this workout is easy to budget for time wise and doesn't require massive amounts of recover, I like to include it 2 or 3 times in a marathon training cycle. It not only provides a good predictor of marathon pace but allows you to chart your increasing fitness which is a big confidence builder.


I sometimes use all three of these predictor workouts with each athlete I coach training for a marathon and recommend that you do the same. These three workouts give you a great overview of your total capabilities, your endurance and durability (fast ending long run), your ability to run fast for a long period of time (long distance race) and your aerobic capacity (Yasso 800s). Taken together, I find them to be very, very accurate.

PLEASE NOTE All of these workouts assume that you have done all the training for a marathon e.g. consistent volume of running, long runs, lactate threshold workouts, etc and so on. You can’t just go run one of the predictor workouts and expect it to be accurate if you’ve not done the training. Without the proper prerequisite marathon training, you may find yourself in a world of trouble late in the race!

At the end of the day all predictors are estimates. There are always going to be unknowns which you cannot control on the day, what the weather will be like, how your competition will pan out and numerous other factors.

However, I’ve found that the above workouts will offer marathoners helpful information that can aid in your race planning with your coach.

Prepare the best you can, believe in your plan, respect the distance you are racing, use these predictor workouts to establish a smart race plan with your coach and hope for the best on race day. Happy training

Often transition in a triathlon or multi-sport event people do see the opportunity there is for free speed.

Free speed? I hear you say, how do I get free speed when I'm standing in transition?

Well you get it by being quicker at your transition from each leg. You train your body for the swim, bike and run why wouldn't you practice your transition from each to the other as well?

Think about getting into the right mindset and setting up your transition spot to be the most efficient as possible. This is where you will gain maximal efficiency come race day.

• Get there on time, the more time you have in setting up the better you can make it
• Read the race rules before you arrive, do I need to wear my race number or the bike, is it a wet-suit swim etc.
• Find your spot, this is individual, most races are designed so there is no advantage to a particular spot so pick one where you will likely be able to find easily.
• Use landmarks to make it easy to find your spot, pick a tree, a drain on the ground or even a building in a distance, just some you can use a point of reference
• What side are you approaching from swim exit, will this drive a better spot than another?
• What direction do you leave from, would this be a better option
• Lay out your gear in order of what you are putting it on so you don't have to stop and analyse whether you have your helmet on the right way for example.
• Whats in your bike pile? - Helmet / Shoes / Sunnies / Nutrition attached to bike
• Bike Shoes, are you going to run out to the mount line in them or use rubber bands or wear them to mount - personal preference based on what you have practiced
• Whats in your run Pile? - Shoes / Hat or Visor / Race Belt / Nutrition / Sunnies
• Know your way around
• Do a pre race walk through from
  • Swim exit to bike location
  • Bike to mount
  • Dismount to bike location
  • Bike location to run exit
• Look for the most efficient route
• Visualize in your mind where to go

Going from swim to ride is probably one of the hardest things as you are transitioning from a horizontal position to a vertical one very quickly, it can sometimes leave you a little light headed or dizzy too.

• Start planning your T1 as you are in the final few metres of your swim
• Always keep stroking as far as you can (think till I touch the ground)
• If wetsuit swim keep your hands free by putting googles on head rather than carrying them
• If wearing wetsuit start peeling it off as soon as you are running, it should be at your waist by the time you reach your bike and then you can pull it off using your feet.

IMPORTANT POINTS

• HELMET MUST BE ON AND DONE UP BEFORE YOU TOUCH THE BIKE
• CHECK LOCAL RACE RULES FOR RACE NUMBER ON BIKE LEG

And lastly

• Run with bike to mount line
• You don’t have to mount at the line, keep moving through to get some clear space, you could even pass people
• Flying mounts are great but only if you are well practiced. 
• Here's a quick video from Triathlon Queensland

So you have fanged it on the bike and now you just have your run to go, transitioning from the bike to the run is one of the quick transitions but equally one of the quickest ways to loose time.

• As you are approaching T2 start thinking about what do I need to do next
  
• Start sliding out of shoes if you are going to leave them on your bike
  
• Always look ahead never down while you are undoing your shoes
  
• Pedal last few 100m with your feet on top of your shoes
  
• Dismount before the line and run to your transition spot, REMEMBER to use your visual aids
  
• Rack bike then helmet off

IMPORTANT POINTS

• MUST RACK BIKE BEFORE UNCLIPPING OR REMOVING YOUR HELMET, if you unclip your helmet before racking you may incur a stop start penalty

Once you are in transition

• Put your running shoes on use baby powder if not wearing socks
  
• Grab your other running gear and put it on while you are running out, think race belt hat/visor and sunnies
  
• Everything should be laid out so you don’t have to think - GRAB n GO!

• Be a spectator at race, look for what good athletes do and what not to do as well
• Practise at home, set up a mini transition (maybe when you do your brick sets) and practise YOUR plan
• Be a minimalist - less is more when it comes to stuff in transition
• Find a spot that's easy to recognise and remember it
• Socks or no socks - up to you but general rule anything less than standard distance no socks are generally required
• Shoes on bike or run out - up to you, running out in bike shoes can damage cleats, be slippery or can strain achilles, practise and see what works for you
• Practise running with your bike, the quicker you can do this the faster you can go
• Your bike is your mule so attach things you need to it to reduce loose items in transition no one wants Gel's in their shoes, remember aerodynamics though. 
• Wear one thing, we all want to be fashionable however outfit changes cost time
• Know your exit routes, you don’t want to run the wrong way and have to back track
• Speed laces and baby powder are your friends for a speedy T2
• Keep it simple, you want to grab and go!

With a bit of time and practise transition's can be an easy way to your next PB!

And lastly for a bit of a laugh after all the seriousness, here is a link to an article which talks about some of the worst triathlon advice ever. ENJOY!

Ever heard someone say they are going on a steady run and wondered what they are talking about? Ever wondered why bother with a steady run? Shouldn't I just do intervals, tempo's and long runs? Read on

I found this really good article about how to handle yourself during a mid-race catastrophe, while not ideal I've always been a planner and often will have multiple back up plans or goals (for good or bad) in my head for races. A prime example was during my first marathon.

I had an A, B and C goal just in case. This worked out well as when my A goal came unstuck I had a fall back position which I knew I could lean into and rely on. Luckily that confidence brought my wobble back from the brink into the straight and narrow and I was able to come back and claw my way back to my A goal.

Read on if you want to learn some more about strategies you can employ in your races...