will o'connor vo2

Low Carbohydrate and Metabolic Flexibility

  Metabolic flexibility and low-carbohydrate endurance exercise is a topic close to my heart because it’s what I researched during my PhD. Don’t like to read? watch the video at the bottom! When it comes to low-carb and endurance exercise I believe a lot of people are missing the fundamentals of how a low-carb nutritional approach can benefit endurance athletes. …

Will O'Connor running

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 …

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 …

Pre-race Low-Carbohydrate Glycogen Super-Compensation

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 …

Training for Red Bull Defiance

2 days, 6 Stages, 154 km, 4,000 m+ elevation gain Red Bull defiance has fast become a bucket list events for kiwi endurance nuts. The event takes place in the stunning Wanaka region and incorporates much of the areas natural resources, including the ridgeline traverse of Mt Alpha and Mt Roy. Training for an event like Red Bull defiance takes …

Runner coming back from injury

Running Back from Injury

If you’ve recently suffered a running-related leg injury that has put you out of running for a week or more you’ll want to be careful coming back to training. Runners often underestimate the amount of time it takes to adapt back to a full running schedule. It’s not as simple as thinking “I use to run one hour at a …

What I Learnt from Running 100km with a Power Meter (yes running).

At the end of 2016 I ran the inaugural Taupo Ultramarathon 100km event along the stunning Great Lake Trail which runs from the western to the eastern side of the lake. This was to be my first ultramarathon and being a sport scientist I wanted to get as much data as possible. To start off, I put on a “Stryd” …

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 accomplish 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 …