The Mona Fartlek is my most loved interval training session that was named after the legendary Australian distance runner, Steve Moneghetti. While named after Moneghetti it was actually devised by the equally legendary coach, Chris Wardlaw. This session is one of my go to sets which improves my cardiovascular fitness and directly leads to performance improvements. The session consists of 2x90 seconds, 4x60 seconds, 4x30 seconds, and 4x15 seconds of hard running, with equal time for recovery between each effort
Welcome to Mind Over Matter Endurance! As someone who has been teaching mathematics for 30 years, I find it fascinating to look at the rigors of Ironman training and racing into a numeric breakdown. Let's dive into the numbers that define an Ironman race and how they can guide your training.
As an endurance coach, I’ve seen athletes undergo remarkable transformations. One of the most powerful frameworks to understand and facilitate these changes is the Transtheoretical Model of Behavior Change, proposed by Prochaska and DiClemente in 1994. This model outlines six main stages of change: Precontemplation, Contemplation, Preparation, Action, and Maintenance and unfortunately relapse. Let’s us myself as an example as I transition from endurance trail running back to Ironman triathlon after a five-year hiatus.
On race day, the temperature was a scorching 32 degrees Celsius, adding an extra layer of difficulty to an already demanding course. The Blackall 100 is renowned for its tough terrain, and this year was no exception. The event included a gruelling 1700 meters of elevation gain, featuring three particularly memorable climbs: The Bluff, Gav’s Gut Buster, and Delica. Each ascent tested our limits, pushing all to dig deep and scavenge for strength we didn’t know we had.
On race day, the temperature was a scorching 32 degrees Celsius, adding an extra layer of difficulty to an already demanding course. The Blackall 100 is renowned for its tough terrain, and this year was no exception. The event included a gruelling 1700 meters of elevation gain, featuring three particularly memorable climbs: The Bluff, Gav’s Gut Buster, and Delica. Each ascent tested our limits, pushing all to dig deep and scavenge for strength we didn’t know we had.
