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Run Crewadmin2015-04-10T13:21:29+10:00

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5x @athleticsnsw Men's Champion 2x5,000m 🥇🥇

5x @athleticsnsw Men's Champion

2x5,000m 🥇🥇
2x10km 🥇🥇
1x Mile 🥇

11x5,000m lifetime races
Debut 2016 - 14:21
PB 2021 - 13:54

Annual Best
2016 - 14:16
2017 - 14:13
2018 - 14:06
2019 - 14:41
2021 - 13:54

All 6x he has improved his personal best has been in a State or National Championship race. Never sleep on this guy, he gets going when it matters.

It's been a great 7 years having him in our squad and there's plenty more improvement ahead.

📷 @sydneybasedphotographer

Emma took a wrong turn on her long run, and someho

Emma took a wrong turn on her long run, and somehow ended up in Broken Hill.

She's the happiest Doctor since Patch Adams. Thank you Emma and all front line workers 🙏 😷 🤡 😊

10km-34:17, nearly 5min faster than Ella Logan's o

10km-34:17, nearly 5min faster than Ella Logan's official pb 39:08. New frontiers are less daunting with a top class team mate by your side.

🧀 Running is a sport for life. A wise man on

🧀

Running is a sport for life.

A wise man once said, 'you can evaluate your coaching by the health and happiness of your over 50 years runners'.

We've got lots of them, and they're going great.

@lindastruts 60 years, smashed her 5km pb today 24:45. Her son and squad original @samwillstrutt is celebrating his 30th birthday today. He did ok too, knocking out a 9:24 3km before a session of 10x45sec efforts to kick off his big day in style.

Happy birthday Sam. Maybe your first cricket bat was a better gift than a sub-25min from your mum, but this must be a close second.

What a great family ❤

🧀

“Compete” - derived from the Latin word meanin

“Compete” - derived from the Latin word meaning ‘to strive together’.

If you know you know.

📷 @beyond_theroad_

Heart surgery, 2x ACL reconstructions, popliteal a

Heart surgery, 2x ACL reconstructions, popliteal and inguinal artery surgery, hysterectomy and barely any knee cartilage left.

Belinda Dent is a squad original and as tough as they come. Never once even blinked, let alone made a fuss.

Still going strong, true champion!

Jackson and his @badgertrackxc team mates making m

Jackson and his @badgertrackxc team mates making memories 🏆

Anyone capable and willing to manage more load tha

Anyone capable and willing to manage more load than you is over training, anyone doing less is lazy, anyone doing the same is spot on 🤔

Appreciation Post ❤ Our masters runners are our

Appreciation Post ❤

Our masters runners are our champions. They lead the way for our Junior and Open athletes.

Pictured are just a few of the dozens of masters runners who train in our squad. We couldn't possibly explain how much we benefit from their presence.

Apart from their obvious leadership as runners and masters of life - they are the first to volunteer, support fellow runners in hard times, make financial donations, give medical/legal/business/counselling/education advice and support, often providing employment, helping with scholarships and countless additional assistance that can only come with experience.

You are who you surrounded yourself with. We can only hope a little of their greatness rubs off on all of us.

James Tunbridge 5km-14:42. 188cm tall, moving well

James Tunbridge 5km-14:42. 188cm tall, moving well, big improvements to come.

Everyone deserves good coaching. It doesn't matt

Everyone deserves good coaching.

It doesn't matter what is your race distance, whether you prefer track, trails, roads or love them all. Whether you'll follow an online program or train with the groups, when that's permitted again.

How much spare time you have for running, whether you're a beginner, experienced, junior or masters age, fast or slow and everything in between.

You deserve a coach, give yourself the best chance to experience what Phoebe feels every day by training correctly.

Master the movements, follow a program that's built around your current level, considers your history and goals and most importantly fits around your lifestyle and all other commitments

info@runcrew.com.au

Happy Australian Birthday to Jackson and James 21y

Happy Australian Birthday to Jackson and James 21years, Amy and Lily 23 years. All are on a big US College adventure, thinking of you all, we're always right here if you ever need us ❤

Modifying technique We say it often, running is a

Modifying technique

We say it often, running is a simple sport. The more simple an activity, the harder it is to master.

We can all see when someone isn't moving smoothly, our eyes are drawn to lack of symmetry and excessive movements.

In the case of this photo, the goal is to reduce vertical oscillation. The plan towards this is 2 pronged - reduce knee extension through cues/practice and increase hip extension by hip flexor massage/rolling/stretching and glute strengthening.

How do you correct technique without causing problems?

Understanding how an athlete will respond to feedback.

'No I'm perfect, blow smoke up my...' Forget this runner, save your energy for your Coachable athletes.

'Thank you, I'd love to run with less pain/niggles/injury and more efficiently/faster'.

Does the athlete learn visually, actively or audibly. Pay attention to their response, make the cue/s clear and concise.

Don't 'over coach', one small change is likely to have a cascading effect. There's a fine line between coaching and interfering. If the initial focus is foot strike, hip position, arm swing, vertical oscillation, terminal hip or knee extension/flexion, patiently wait to see how one alteration effects the entire action before making further adjustments. This can be days, weeks or months - like anything, pay attention to actualities, rather than predicted response.

Some have great physical IQ and adjust immediately, others will arrive slowly by practising on their own and many will over think and tie themselves in knots or turn themselves into Tin Man from The Wizard of Oz.

Whatever you do, be patient. Big changes equals big problems. Softly softly.

With races getting cancelled left, right and centr

With races getting cancelled left, right and centre, it’s still important to have clarity on the purpose of your training block.

The preparatory phase is crucial as it develops your capacity for harder training as each block progresses.

Repeatable and rhythmic is a great starting point before looking at faster, further, increased repetition, reduced effort or recovery etc.

Look for consistency as always, the level of load you can consistently manage with modulation for absorption. After prolonged consistency, then extension is safe.

Here’s @zachary_r_johnson and @jackgreen46 both on their way to big Middle Distance breakthroughs next track season.

Eyes forward always, plan well ahead 👀

Thank you for reading all the way through my pontificating content filling post.

Port Macquarie based online youngster Trent Alley

Port Macquarie based online youngster Trent Alley had a crack at the 12 years boys - Eyes Closed 5km World Record. Despite our protest using this photo as evidence, The Commissaire noticed many peeks at his watch, therefore deeming him record ineligible. 16.39 with eyes opened is still very impressive to us 👏

Aleisha and Ella are a couple of hard working and

Aleisha and Ella are a couple of hard working and fast improving marathon debutantes in waiting.

Due to the Covid cancellation of Gold Coast and Sunshine Coast we need to continue their development, ideally without the cost of continuity.

On Sunday both had 3hr tempo runs at 15 to 20sec slower than estimated current race pace.

The goal was to receive the development without the damage of race intensity. Consider they'd completed a full marathon block of long runs, including many 16km tempos and 2x27km volume sessions.

Ella ran at 3.57km average and Leish 4.17s. Both in standard volume/reduced intensity training week and neither wore their racing shoes.

We'll monitor the transition from recovery to resumption of normal training closely.

Thanks again to Brendan, The Bay local for keeping Leish company while he recovered from his vaccination and his own missed marathon.

🚨 Sub 4min Mile Jackson Sharp 3:59.44 Mile in

🚨 Sub 4min Mile

Jackson Sharp 3:59.44 Mile in Wisconsin, backing up his Sub 4 indoor in Iowa.

Congratulations Jackson, it seems like yesterday you were racing 400s, hard work is paying dividends 👏

Defend yourself first, so you can attack later.

Defend yourself first, so you can attack later.

All our coaches are fully vaccinated and looking forward to having our runners back training in groups again soon.

Apart from some funky dreams we didn't break stride. Based on what we're seeing from our vaccinated athletes, there's no real pattern, but they seem to be recovering quicker in general if they don't train hard going in or out.

Thanks @melshields 🙏 we really have a great community ❤

Some cracking 5km results from our women, they're

Some cracking 5km results from our women, they're working hard and super fit.

⚠️ yellow card for Rosie and Lexy, further joint win breaches will result in disqualification. The judiciary overlooked this indiscretion on the grounds of Lexy's massive pb.

Top 5 Women

@rosieweber23 16:34
@lexyjoslyn 16:34
@bess_paddington 17:14
@mbjelja 17:44
@bekbrown232 18:25

Some of the crew had fun blasting 5km time trials

Some of the crew had fun blasting 5km time trials the last couple of weeks.

Far from World Athletics certified, but the best we can do within our respective 10km radius. We avoid dodgy clockwise GPS and any suspicious behaviour results in endless derision from team mates.

Top 5 Men
@jamestunna10 14:49
@benny_saintgram 14:51
@tomjmiddleton 14:53
@olivercashman 14:57
@dylan.offord 15:02

Stole this photo straight off the @wollongongtrackclub page because I couldn't be bothered looking for another photo

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Run Crew

1 day ago

5x @athleticsnsw Men's Champion2x5,000m 🥇🥇 2x10km 🥇🥇1x Mile 🥇11x5,000m lifetime races Debut 2016 - 14:21PB 2021 - 13:54 Annual Best2016 - 14:162017 - 14:132018 - 14:062019 - 14:412021 - 13:54All 6x he has improved his personal best has been in a State or National Championship race. Never sleep on this guy, he gets going when it matters. It's been a great 7 years having him in our squad and there's plenty more improvement ahead. 📷 Sydney Based Photographer ... See MoreSee Less

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1 week ago

Emma took a wrong turn on her long run, and somehow ended up in Broken Hill. She's the happiest Doctor since Patch Adams. Thank you Emma and all front line workers 🙏 😷 🤡 😊 ... See MoreSee Less

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1 week ago

10km time trial 34:17 for Ella Logan , that's almost 5min faster than her official pb 39.08. New frontiers are less daunting with a top class team mate by your side Lexy Gilmour ... See MoreSee Less

10km-34:17, nearly 5min faster than Ella Logan's official pb 39:08. New frontiers are less daunting with a top class team mate by your side.

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Run Crew

1 week ago

🧀 Running is a sport for life. A wise man once said, 'you can evaluate your coaching by the health and happiness of your over 50 years runners'.We've got lots of them, and they're going great. @lindastruts 60 years, smashed her 5km pb today 24:45. Her son and squad original @samwillstrutt is celebrating his 30th birthday today. He did ok too, knocking out a 9:24 3km before a session of 10x45sec efforts to kick off his big day in style. Happy birthday Sam. Maybe your first cricket bat was a better gift than a sub-25min from your mum, but this must be a close second. What a great family ❤ 🧀 ... See MoreSee Less

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Run Crew

2 weeks ago

“Compete” - derived from the Latin word meaning ‘to strive together’. If you know you know.📷 @beyond_theroad_ ... See MoreSee Less

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