Run-Walk is back for 2018

Last year I got an overwhelming response to my “Can I run-walk a 2:40 marathon” experiment.  This year I’m adamant to come back and achieve what I set out to achieve last year. This year I will be running the Buller marathon on the 10th of February. I will again use run-walk via the 19 and 1 protocol I established …

Ironman New Zealand Training Plan

Training for an Ironman this summer? According to Dr Will, this is what you need to consider to complete an Ironman race that you can be proud of! First and foremost, a good starting point is to figure out a realistic time goal for each leg of the race. These goals should be based on a couple of points; Too …

Biohacking Your Metabolism in 14 Days or Less

During my PhD I did one particular study in which I had highly trained male athletes eat both a high carb diet and an ultra-low carbohydrate diet (similar to the ketogenic or Atkins diet) for 14 days. Two striking results came out of this study: Firstly, if the participants were allowed a carbohydrate load the night before a 10km cycling …

What’s faster; Run or Run-Walk?

The results are in, literally. I’ve completed 2 IAAF certified marathons one in which I used the run-walk method (read about that here) and the other in which I ran start to finish. Official Results; Hawkes Bay Marathon 13th May 2017 = 2:45:52 (Garmin file) Wellington Marathon 18th June 2017 = 2:43:18 (Garmin file) There it is, running a marathon …

Protein Shakes – good, bad or just another milkshake

One of the things I’m often asked is “do I need to be having a protein shake after training to help my recovery”. My first thoughts go back to when I was racing 25 years ago and protein shakes didn’t exist. We still managed to recover. And I can’t imagine that Snell, Halberg and Magee broke out the double-chocolate whey …

Walking the walk. How the run-walk played out.

Over the weekend I used the run-walk method to finish 2nd at the Air NZ Hawkes Bay International Marathon. I may not have been able to run my goal time of 2hrs 40min but as you’ll read below I was able to make up a 4min deficit at 31km to go from 4th to 2nd over the closing few kms. …

Women and Carbohydrate: What evidence?

A quick search of google for “endurance nutrition” will bring up an array of feeding and supplementation protocols all centred around one common theme; you need carbohydrate for optimal endurance performance. Broadly speaking I’m not going to argue too much with this concept. However, when we’re talking about the female endurance athlete I think this concept of “more carbohydrate is …

Can I Run-Walk a Sub 2:40 Marathon?

The run-walk method is nothing new to running and a lot of it’s notoriety can be credited to legendary running coach Jeff Galloway. However, I struggled to find not only the scientific reasoning behind the run-walk method but also any data on runners going under 3 hours using this method. Personally I have successfully used the run-walk method to run …

Train with Power for Mountain Biking

One of the main benefits of using a power meter in your training is the ability to track fitness throughout the season and across multiple seasons. While scientists have traditionally relied on laboratory measures of various metabolic thresholds, our lives were made much easier with the development of the functional threshold power (FTP) field test. This test is great – …