GEEZ LOUISE, IT’S NOT JUST A BOOK ABOUT RUNNING
We start em young round here, Pheonix Naera sizing up a few of the workouts in our 12 Weeks to an Ultra Marathon
EFFECTIVE, EFFECIENT, AND INTENSE-
3 Very powerful words, summing up a very power packed book. 12 Weeks to an Ultra Marathon is a manual designed to cover the whole spectrum of advanced conditioning for athletic performance.
It doesn’t just make a bee- line for Ultra Marathon running……flag that, its just a bonus of being so FIT! The periodized programming contained within its pages prepare any individual for any given athletic endeavour you choose to pursue. More strength, more power, speed and an aesthetic build. Even if its purely cosmetic results you’re seeking, buy and try 12 Weeks to an Ultra Marathon and see for yourself.
Maximise your body’s full potential……….( Did you know your bodies capable of a lot more than you think?)
Get your functional strength back………….(And ladies did you hear that you won’t get fat with this type off weight lifting)
Secure a midline and spine of steel………….( Warm marble baby, after 12 weeks. No more back complaints for this potential consumer)
Heart and lungs of a race horse guaranteed quick smart and in a hurry……….( Better still: You don’t have to be a full-time high-performance athlete to reap the benefits)
SO NOT JUST A BOOK FOR RUNNING FREAKS AND RACING SNAKES- 132 Pages of your very own, Coach, Nutrtionalist, and Sports Pschologist……order yours now, Hard copies available!
PURCHASE 12 WEEKS TO AN ULTRA MARATHON NOW!
Available online for purchase now
WANT A SUGGESTION FOR A 2012 GOAL?……. why not run an Ultra Marathon, or a suitable equivalent. Now available for purchase from www.kiwiconditioning.com 12 Weeks to an Ultra Marathon Ebook or Hard copy by Jamie Milne, grab a copy now.
12 WEEKS TO AN ULTRA MARATHON IS COMING
12 Weeks to an Ultra Marathon EBook-We apologies’ for the delay in this publications release, we have just experienced a couple of minor technical speed humps . All things going good the book will be available for online purchase as an E publication @ $29.00 or a printed edition @ $49.00 from the 24th of Dec. Thank you for your patience, and we assure you the wait will be well worth it.
THE KEPLER CHALLENGE
GOOD LUCK LADS
THE KEPLER CHALLENGE- http://www.keplerchallenge.co.nz/
Saturday 3rd of Dec M.M.F.M 2011 team members Alisdair and Simon head to Te Anau to tackle the infamous Kepler Challenge.
This event has been held annually on the first Saturday in December since 1988, and follows the 60km Kepler Track. This is the 24th year of this popular event and it remains the premier Mountain Running event in New Zealand. Competitors are drawn from all corners of New Zealand as well as around the globe. The men’s race record of 4:37:41 is held by Phil Costley and was set in 2005. Zelah Morrall smashed the women’s race record again in 2003 by a further 10 minutes setting the record at 05:23:34. A number of competitors should complete the course in less than 5 hours. Others may take up to 11 hours.
Me and the team at www.kiwiconditioning.com wish the guys all the very best, enjoy the race, take care, and run like the police are chasing you 
cant wait for the updates
NEVER DIET AGAIN BOOK- BY JULIUS AND SHARNY KIESER
NEVER DIET AGAIN BOOK
Jump on friends of mine, Julius and Sharnys website and order for free there soon to be released book Never Diet Again. There’s only 100 copies up for free so get in fast, you got to shell out for the postage and packaging but be assured it will be well worth the small expense. Both Julius and Sharny are amazing Fitness professionals and have inspired many people’s lives. They have both been in the wellness fitness- industry in Queensland Australia for a number of years and have worked in direct conjunction with some of the Sunshine States most successful business people. Julius and Sharny have a family of 3 children and know how difficult it is to juggle ourselves, family, and routine, let alone our current eating regime. You can be assured; Julius is no nonsense kind of guy and will not take a backwards step in telling you how it really is when it comes to weight loss and wellness. As I’m sure you’re aware there are a lot of dietary books out there for purchase that are not worth the paper there published on. So if you want actual nutritional literature that is honest and works in the real world get on their website http://neverdietagainbook.com/ and order a cop of Never Diet Again it’ll be well worth the time and effort.
DO THE MMFM TRAINING METHODS WORK?-SURE DO
160km SOLO RUN AROUND MT TARANAKI- SUPPORTED BY MMFM2011 TEAM
DO OUR METHODS WORK- YOU BET THEY DO-
They say in a 160km race like the Steelformers around the mountain race www.mountainrelay.co.nz , you run the first 80k with your legs and the last 80k with your head……………….No shit!!!!!
With 110km down in 11.5 hours and I’m still holding it together reasonably well, I honestly believed I had it licked.
I thought maybe just maybe I’m actually going to break the back out of this 160k, I kept saying to my support crew Alasdair and Jimmy at the time “man I’m reeling them in baby one by one” I’m feeling good, looking great, nutrition is tight, admittedly I had gotten to the stage of force feeding myself to maintain consciousness, momentum going forward and keeping the dark clouds at bay but all things considered at 110 clicks I was ok.
0500 rolled around, and it was one organic apple and cinnamon Ceres bar www.ceres.co.nz to many and all I had eaten over the previous 12 hours made its way up and out
0500 in the middle of a Taranaki highway, there I was in a partial squat ,headlamp illuminating the nutritional discharge that was splashing full noise across the tar seal, with the only thing competing with the noise of the splashing was Alasdair’s laughter (support crew).
A domino effect occurred and about 75% of anything I ate and drank form there on in, came on out continually over the next 50km….. Sorry Taranaki.
So the remaining 50km took me 13.5 hours, a painstaking solo relay of jog to a lamp post, walk to a lamp post, crawl to a lamp post, jog to a lamp post, DISCHARGE… walk to a lamp post, jog to a lamp post, DISCHARGE. O.M.G!!!!!!
All discharges aside the Steelformers 100 Mile race www.mountainrelay.co.nz was a sensational event that was well organized and demanding. Selwyn Brown and his team at Events Taranaki did a stella job and I would like to personally thank him for allowing us to come and showcase our Kiwi Conditioning training methods at his event.
They started us at 5pm on Fri after a pre race briefing and a few words reminiscent of Arthur Lydiard ONZ-OBE, (6 July 1917 – 11 December 2004) was a New Zealand runner and athletics coach. He has been lauded as one of the outstanding athletics coaches of all time and is credited with popularizing the sport of running and making it commonplace across the sporting world. His training methods are based on a strong endurance base and periodisation. http://en.wikipedia.org/wiki/Arthur_Lydiard
Then the gun went off and so the next 24 hours unfolded.
Immediately everyone took off, it was exactly the polar opposite to what I thought would happen. I had visions of everyone taking their time pacing themselves, walking the hills etc…..not likely, not in this race. I remained last for what seemed to be the first 45-50km everyone was easily running over 10km an hour “what in god’s name had I got myself into”
I was somewhat apprehensive about the impending run thru the night. Darkness fell and it was peaceful, airy, and somewhat meditative. It remained one foot in front of the other and Jonny Cash, The Smiths, and Arcade Fire echoed thru my Ipod and the bounce of my headlamp kept my cadence.
In a sick kind of a way the run thru the night was AWESOME, it gives an individual the cover of night to look like shit, sing out loud, figure ones problems out, and enjoy your own company……….. Until VRRRRRRROOOMMMMM, BEEEEEEP!!!!!! Now whoever thinks swerving your vehicle as close as possible to a runner on the side of the road is entertaining/ funny needs a swift kick in the head and two in the guts, I had this happen on two separate occasions, and in the very remote chance the two drivers might be reading this…… YOU’RE NOT FUNNY DICKS!!!
You can no doubt appreciate that a run of this length is a journey of many undulating highs and low, epic to be fair. I had the privilege of meeting some equally mental people and some actual freaks of nature that happen to run this event in 18 hours and under. The relentless support of my Stella bunch of friends and support crew Ally, Ultra and Jimmy, the people of Taranaki and those taking part in the actual relay, the ladies of Adidas and Asics, Amy (whom was first lady home in 20 hours) and Jo inspires a man to keep moving literally. These were great moments of euphoria for sure.
There where the dark clouds that rolled in a couple of times, I fantasized twice (stop it!) about pulling the pin and jumping in the back of Alasdair’s car, and fabricating a poor me story about blisters, exploding knees and backside chaffing incidents due to numerous roadside toilet stops and scented eucalyptus wet wipes. Twice I begged for mercy and the comfort of the backseat and twice I received Alasdair’s stern South African accent “Your legs are’nt broooken, your still mooooving, keep walking!!!” What are friends for aye! Thanks Ally.
The last 50km (13.5 hours) was the hardest challenge of my life and the toughest test I have ever faced, harder than the pre Boxing fight nerves, more frightening then the Navy Ships Divers selection course harder than anything ever conceived or believed to be attemptable for myself.
4 Marathons in row, would I do it again………does a bear shit in the woods? Sure does.
Special thanks to my support crew at home and on the road. And to the amazing group of friends that are Kiwi Conditioning, our sponsors Ceres Organics www.ceres.co.nz and Richard from the Shoe Clinic Albany thanks guys.
Selwyn from Events Taranaki thank you for the sponsored entry and opportunity to give it a punt. Brad Takai from Igolf for the perfect pre -event strapping and physio.
And finally the friends we made from Adidas and Asics thanks for dragging my broken backside thru the last 15km you guys are legends……….see yah at the Kepler.
In summary the 160km race can be likened to a full noise bender on the town, one of those filthy 24 hour ones. You stay up all night, you end up absolutely exhausted, you throw up, you can’t stomach any food or fluids, and you look like a retard and can’t walk because your mental state is compromised, people look at you funny, you stink beyond compare and your absolutely twisted for 2-3 days after the event. All things considered I know which of the two I would prefer….see you in Taranaki next November
TARANAKI STEELFORMERS 100 MILE RUN-NOV 11TH-12TH
TARANAKI STEELFORMERS 100 MILE RACE
NOVEMBER 11TH-12TH
November the 11th Jamie from MMFM will attempt a solo run around Mt Taranaki in the Steelformers 100 mile relay (160km). Having never ran more than 91km in one go Jamie is setting out to prove that the methods he and his team at www.kiwiconditioning.co.nz use for distance event preparation work. Running no more than 15km per week prep and a diet of meat, fruit, vege, nuts and seeds (Paleo/Primal).
Checkout the event details at the following site http://www.mountainrelay.co.nz/home and consider entering yourself or a team into the relay event this year or next. There is over a thousand people entered this year in the relay, I’m sure it’s set to be a very memorable occasion.
SRI CHINMOY- CHRISTCHURCH 100KM DEC 11TH
SRI CHINMOY 100KM CHRISTCHURCH ULTRA
IF YOUR UNFAMILIAR WITH THIS MAN AND HIS MESSAGE HAVE A READ OF THIS
Sri Chinmoy founded the Sri Chinmoy Marathon Team in 1977 as a service to the running community and to promote physical fitness and self-transcendence through sports.
Sri Chinmoy was born in East Bengal, India (now Bangladesh) in 1931. A talented and accomplished athlete in his youth, Sri Chinmoy was for 16 years the top-ranked sprinter and twice the decathlon champion in the spiritual community where he grew up. An all-round sportsman, he also excelled in soccer, volleyball and table tennis.
Since making his home in America in 1964 Sri Chinmoy, an avid sports enthusiast, continues to place emphasis upon the spiritual benefits of physical fitness – particularly running. In the 1970s and 1980s, he was an active long distance runner, completing 22 marathons and 5 ultras.In 1981, to celebrate his 50th birthday, Sri Chinmoy along with several hundred of his students completed a “Grand Prix” of 31 days of races – with a cumulative distance of 50 miles – events ranged from 400 metres to 5 miles.
For many years – particularly during the 1980′s and 1990′s – Sri Chinmoy played tennis almost every day – often practicing for 2, 3, or 4 hours at a time – such is his enthusiasm for the game.Sri Chinmoy also competed in track-and-field events and Masters Games … including the World Masters Games in Puerto Rico in 1983, and the World Veterans Games in Miyazaki, Japan in 1993. In 1995, Sri Chinmoy participated in masters 100 metre races at invitational track meets at the Australian Institute of Sport in Canberra, and Athletic New Zealand’s Ericsson Stadium in Auckland.
Sri Chinmoy took up weight-lifting in the mid 1980s and over the years has set several records in the calf-raise and the one-arm lift – including an astonishing 7,063 3/4 pound (3,205 kg) lift with the right arm on January 30 1987.Sri Chinmoy believes that a balanced lifestyle fosters harmony and inner peace.
His integral approach to life encourages physical fitness and sports as a vehicle for personal transformation.” There are countless people on earth who do not believe in the inner strength or inner life. They feel that the outer life is everything. I do not agree with them,” he says. ” There is an inner life; there is spirit, and my ablility to lift heavy weights proves that it can work in matter as well. I am doing these lifts with the physical body, but the power is coming from an inner source, from my prayer and meditation.
“Sri Chinmoy practiced not only for the joy of it, and to keep the body fit but also because he sees sports as a natural means for expressing his philosophy of self-transcndence. Inspired by his example, several of his students have attempted to stretch their own personal limits – setting new world records in various fields, running multi-day races, swimming the English Channel and climbing some of the worlds highest mountains.
Over the years the Sri Chinmoy Marathon Team has become the largest sponsor of ultra-distance running in the world. In New York City, the Sri Chinmoy Marathon Team stages a number of ultra-marathons ranging in distances from 47 to 3,100 miles (5,000 kilometres – the world’s longest certified race).Internationally the Team has staged the National 24 Hour Championships in Switzerland, Canada, Australia and New Zealand.
In Canberra, Australia the Sri Chinmoy Triathlon Festival is the most comprehensive in the Southern Hemisphere, with 7 events over 3 days attracting over 2,000 competitors annually.Sri Chinmoy has written and lectured extensively on the subject of running and training, and has answered hundred of questions on the importance of sports and physical fitness as avenues for spiritual growth.
On the 11th Dec 2011 in Christchurch the Sri Chinmoy Marathon team are holding a 100km Ultra Marathon for those who may find themselves looking for a suitable end of year challenge.
How can you not be inspired by this man and his team?
Have a look at the Sri Chinmoy site for more details on the man, his team and the many running and self transendence events they hold http://nz.srichinmoyraces.org/races/christchurch
“What gives life its value,
If not its constant cry
For self-transcendence?”
~Sri Chinmoy~
UNLOCK THE SECRET-12 WEEKS TO AN ULTRA MARATHON-JAMES MILNE
“WHEN YOU KNOW BETTER YOU DO BETTER”
Ultra distance running is a simple event made difficult, largely thanks to a portion of our fitness/endurance community.
I’m not one unleash a barrage of hate upon the existing endurance fitness community, I’m just simply planting a seed of encouragement and making you aware there are different training options out there.
Mid December 2011 (note this has been moved back from October) I am releasing an EBook 12 Weeks to an Ultra Marathon with only 20km running per week , if you decide to purchase this book ,YOU will achieve from this 12 week program exactly what YOU put into it, but bear in mind if you continue to do what you have always done, expect to only get what you have always got.
Take a leap of faith, if you’ve grown tired of the same old same old; keep your eyes scrolling down, and embrace the best investment in your athleticism to date.
The great distance runners of our time such as the Mexican tribe Tarahumara, the Masai barefoot warriors, individuals like Australia’s Cliff Young, and Greece’s Yiannis Kouros all has something very similar in common, they oozed basics!
They didn’t stand on vibrating platforms and digest Goo’s Carbo shots, magic pills or potions! Or even spend countless man hours training from sunrise till sunset, or for weeks on end.
It’s time to stop looking for the new fad or edge and start looking at history and real results? Because unlike the marketing minions out there with their false results I have three reasons to keep reading
- Never abandon something that works in place of something promised and never proven.
- For over 2500 years mankind has run, as a means of travel, hunting, gathering and for sport.
- It was a livelihood and a way of life for us all since the dawn of time.
Nowadays we are lead to believe if we where to improve our running we should simply run more, spend more time on our feet, buy the brand new set of Bobby Dazzler runners, carbo load and we are off, WHOOSHHHH!!……WRONG!!!
If running longer, harder, faster and minimizing injury appeals, I challenge you to open your mind.
Running is a skill it should be respected and treated accordingly, it runs along the same pathways as a Boxers jab, a Golfers swing and encapsulates similar controlled aggression like that of a professional Footy player.
Many Ultra, long and middle distance runners fail because of poor preparation.
They have shear blindness to how the body works, responds and utilizes its energy systems.
We don’t question fuel systems or training methodology, we just listen because some prick in a jumped up canary yellow tracksuit writing on a website/magazine says do it this way so we all read it, and do as old yellow says
But hey! his method my method other methods all eventually lead to the same bodily outcome, FATIGUE.
Fatigue makes cowards of us all and will influence any outcome regardless of preparation.
However with the right tools we can do everything in our capabilities to delay and deal with that onset.
Knowledge is a powerful tool, and the Kiwi Conditioning 12 weeks to an Ultra Marathon EBook will guide you towards the distance runners Graceland with certainty and massive action.
Lewis Cass once said “People may doubt what you say, but they will believe what you do”
This is the very cornerstone of my EBook, for three consecutive years I have personally picked three newbie runners ranging from 2009, 2010, and 2011 trained with the very exercise prescription held in this book and completed three separate multiday events ranging from 360km in 2 and a half days, 780km in 6 days, and most recently 900km in 8 days…………with only 12 weeks training and no more than 20KM! run for each week of training………and no you aren’t getting a free set of steak knives with this book!
What you will get if you adopt these training methods is nothing less than the athletic ability to smash the back out of your previous running accolades, and if you’re a first time runner you will have no ounce of doubt in your mind that your body will be set to do things you never thought possible.
I am here providing the tools required to express the human body in such a way that we can enjoy the freedoms of running, maximizing your results, minimizing your training time, whilst maintaining your lifestyle convenience.
I stand behind this with 100% confidence and “Mana”- Maori for (integrity and power)
This is EBook is what happens when pure childhood passion becomes a way of life, saddle up partner this is going to be a journey you will never forget.
“You cannot discover new oceans unless you have the courage to lose sight of the shore”
RUNNERS CHECK!
Tasmania here we come, Runners check!
THANK YOU TO ALL THOSE-
Who expressed their interest in coming to Tasmania at Xmas to take part in the completion of our Tazzie fundraising event for Ronald McDonald House Auckland; we now have our confirmed runners whom will be named in due course also with confirmation of dates and times.
There are still positions available in the team for support roles and the likewise, we can safely say the event will take 10-11 days including travel for those who may be considering coming along.
We are in the process of accumulating support in terms of financial assistance to take the sting out of those that are self funding and we are also open to suggestions for fundraising ideas.
Special thanks to all those out there who continue to support the MMFM charity machine and of course Ronald McDonald house, as none of what either organizations does could be possible without amazing support.
Keep a lazy eye on this site for regular updates concerning the 1100km Tasmania run, and a friendly reminder the fundraise online is still open for any generous donations towards the house
Thank you and best regards Jamie
“There is no telling how many miles you will have to run, whilst chasing a dream” Author unknown
All done a dusted!
The MMfM team trotted through to the finish of Ronald McDonald House at about 1pm this afternoon. Flea Koolen, Alistair Eddie and Jamie Milne finished there final legs then the whole team ran in the last 5km together.
On arrival the team were treated to an awesome display of the Haka by the boys of Kings College led by Jamie’s childhood friend David Naera and the hospitality of the Ronald McDonald House catering.
The team are now resting and catching up with loved ones for this evening but please stay tuned for further posts, check out our facebook site for the latest photos… and of course if you haven’t already don’t forget to donate to this amazing charity.
Day 5 Rotorua to Te Puke
The team pause outside Mary’s house with Mary’s husband (Jamie’s grandfather) Bert
DAY FIVE ROTORUA TO TE PUKE
DAY FIVE ROTORUA TO TE PUKE
Day five brings many things, 200km for each runner accumulated, over 3000 dollars raised and bucket loads of thanks to various people from the MMFM crew.
We’ve spent close to a week on the road thus far, busting our chops from well before sunrise to well after sunset and none of our achievements would be possible without the generosity, commitment and support of a few individuals.
So today’s blog is just a small token of our gratitude for those who have backed us with as much drive as we put in out on the road each day.
Tiff and baby Eva……..words do not quite explain how grateful we are for your organizing of food, accommodation and all the bits inbetween. From our own experience , we know that for every contact you approach and secure their support by way of sponsorship, product, etc……there are a very large number that turn you down, so thank you for your relentless efforts.
Just Water for the hundreds of litres of H2o that greeted us in Rotorua, we appreciate it so very much. Aunty Sandy for providing a few creature comforts and good night sleep in Rotorua, exactly what the team needed, a little old fashioned T.L.C
Finally, a very big thank you, love and light to the solid back bone of the MMFM team, Sandy Ewing, who just recently lost her father Ken due to illness. May he rest in peace.
Tomorrow , the boys dedicate their day six leg in memory of Sandy’s father. As only the team can appreciate , Sandy was looking forward to running this year and had trained over the last 12 weeks accordingly. For obvious reasons, it was with a heavy heart Sandy left us early in the week to be by her father’s side but has remained a constant support to her boys………..Sandy you are the very best, see you soon.
Three days to go, 300km left in the shoes, please people spread the word we cannot successfully complete this without you. We know times are tough and money is too tight to mention, but please consider even a small donation or if you know someone who has the means to give a little, whisper in their ear and help us hit that 10 grand mark for our amazing cause
DAY THREE- TAIHAPE TO TURANGI- PART ONE
Pukana – MMfM style
TAIHAPE TO TURANGI-PART ONE
It’s a funny old world we live in and perhaps what’s even more funny is the difference a day makes.
Yesterday was potentially a swift kick in the MMFM team’s guts, but eventuated into a truely moving expereince for the crew.
With moral low and coming off a demanding grind through the lower extremities of the North Island the lads pulled into Waioru army base 90 minutes later then expected.
Exhausted and really not quite to sure what to expect, due to the unpunctual arrival, the crew were greeted by military personal at the Royal New Zealand Army Marae with warmth and understanding. Six out of the eight team members had never had a Marae experience, so this was sure to be a unique moment.
Treated to traditional Maori protocol and true Kiwi hospitality. The team felt nutured as if we were part of their family and this is exactly what we needed.
The service men of the N.Z Army: Ross, Royal, and Brent, genuinly uplifted the team’s spirits back to the required mindset and Mana for the toils of the road.
So this morning, all three runners and team members were able to enjoy the majestic views of the Tongariro National Park and Mt Ruapehu on what was to be blue skies, sun and snow………………we accredite our new outlook and energy to the team from the N.Z Army Marae…..Whakakaha, Whakamaia, Whakapono, Mauri Ora Kia ora
Thanks you fullas!
So onward and upward we trot, raising money and awareness for R.M.H and gently creeping, one step closer, to our $10,000 goal.
PACIFIC HORIZONS CAMPERVANS……..MMFM 2011 MOTHERSHIP
Many sincere thanks to Pacific Horizons for the generous Campervan sponsorship
AM SESSION
HEAVY MET CON
-
50 Deadlifts @ 50% 1rm
50 Back Squats @ 50% 1rm
50 Shoulder press @ 50% 1rm
PM SESSION
3 X 1km intervals with 4 min rest between
300 Body weight squats to finish
PACIFIC HORIZONS CAMPERVAN HIRE
Thanks to the generous sponsorship of Pacific Horizons Campervan hire the MMFM 2011 team have a mother ship this year.
We can’t begin to express enough gratitude for the kind donation, the necessity of a campervan for a multi day event such as Many Miles for Mary is enormous, and the journey thru the North Island of New Zealand would be greatly compromised without it.
Our fundraising and awareness efforts this year are solidified by this latest edition to the MMFM team, each year the campervan has played such an integral role……Things like chill out zone, medical room, commercial fridge and pantry, ablutions……….for a select few!, transport and of course roadside MMFM boardroom/conference centre…..here in the mother ship the magic happens.
Donna Baker and Pacific Horizons thank you so very much.
In the name of support post MMFM remember the Rugby World cup is coming New Zealand and what better way to travel between games then with a Camper van.
If you have family friends coming from abroad or even travelling domestically please head to http://www.pacifichorizon.co.nz/ and book one of their many vehicles, and support those who support us.
And Xmas is looming, if you’re getting your North or South Island holiday fever on, consider renting a campervan, surprise the missus, or even load the lads or kids on and travel our beautiful country in style
As one of the longest established and most respected motor home and campervan hire companies in New Zealand, Pacific Horizon is the name you can trust.
TAPERING…….THE LAST 11 DAYS
Take a load off team!
AM SESSION
INTERVALS
6 X 400m Sprints on the treadmill- 2-3 Min rest between
CORE STABILITY
-
3 Min Prone Plank Hold
-
2 Min Hollow Rocks
-
2 Min Superman Ext
-
3 Min Prone Plank Hold
TAPERING
Most tapers involve adjustments to one or more of the following INTENSITY-VOLUME-FREQUENCY
These variables should not come as a surprise, as it is somewhat obvious that we would adjust how hard the athlete trains, and how often he trains. Unfortunatly, what appears obvious is not always correct. For example, research suggests that intensity should actually be maintained to optimize the taper. With this approach, the athlete would maintain intensity, while reducing volume and frequency. Yet, despite sound scientific backing, this tapering strategy is still underutilized and often completely ignored. Many athletes actually do the opposite of this approach. They reduce intensity ( often drastically), while maintaining normal volume and frequency (ie. continue to train with the same drills, but with much less intensity). This approach is a mistake, which has been verified through extensive research ( Full Throttle Conditioning – Ross Enamait)
Tough Guy & Gal Challenge
The Tough Gals
AM SESSION
HIGH INTENSITY
Hill Running – 7min on 3 min off x 4 rounds
PM SESSION
STRENGTH
Back Squat 5-3-3-1-1-1-1
MET-CON
15 Min AMRAP
5 pull ups
10 push ups
15 Squats
The weekend saw the team, head of to the sun fun and mud of the Waikato Tough Guy and Gal Challenge at Woodhill Sands Equestrian Centre.
We had the pleasure of being joined by Tiff, Robyn Malcom and the gals from Ronald McDonald House determined to literally muck in.
Everyone put in a stella performance with Coach Jamie coming in 35th in just under an hour with Flea close behind. Jimmy and Ido chased each other round outrunning the 20/20 camera crew buggy on the second lap and the RMDH team finished with bigger smiles still visible beneath several layers of mud.
Great event and impressive turnout for this year, with a wide range of competitors from the elite lads of the Fire Service who seemed to sprint the whole course, to the fancy dress fun-runners with fairies, cows and mankinis in full force.
Thanks to TGC for sponsoring our entries, look forward to getting down and dirty with you all next year.
ACTIVE REST
REALLY?
AM SESSION
ACTIVE RECOVERY
Walk, mobility work, stretch, coffee & shoot the breeze.
SUBMAXIMAL TRAINING
Seeing as tomorrow we all put our man pants on, loan Jimmy a pair, and endulge in half a dozen hard “n” up pills before heading up to compete in the Waikato Draught Tough Guy And Gal challenge.It seems fitting that we have a wee spell from training today (Simon will love that, comes back from 5 weeks in England to train, rocks up on an active rest day…..sorry bro!)
Its extremely important to rest proir to a competitive event, to maximize your physical and physcological capabilities.Have a read of the article below about some of the latest research regarding the benefits of active recovery as opposed to passive .i.e sitiing on your backside watching Shortland St Omnibus on the weekend
After athletic competition or a hard workout, it would seem that complete rest would be the best way to encourage recovery. However, research is beginning to find some advantages in active recovery. Active recovery refers to engaging in low-intensity exercise after workouts. There are two forms of active recovery. One is during the cool-down phase immediately after a hard effort or workout. The second form of active recovery includes the days following a competition or other intense workout. Research is growing on the benefits of both types of active recovery.
One study published in Medicine & Science in Sports and Exercise(1) found that active recovery immediately after the event encourages recovery and reduces muscle lactate levels faster than complete rest. After hard intervals, one group rested completely while a second group exercised at 30 percent intensity between intervals. The active group reduced blood lactate levels faster and could achieve a higher power output throughout the workout.
Another study (2) found that adding low intensity exercise to the rest period after competition did not decrease an athlete’s physical recovery and actually had positive effects on psychological recovery by improving relaxation.
A third study found active recovery encouraged lactic acid removal and and helped speed recovery. (3) The general theory is that low-intensity activity assists blood circulation which, in turn, helps remove lactic acid from the muscle. Low-intensity active recovery appears to significantly reduce accumulated blood lactate and speed muscle recovery. However, all agree that more study is necessary to establish a clear answer regarding the best way to recover from intense exercise. Medicine & Science in Sports and Exercise
JOURNEY MILESTONES
Early morning group hug, post training session
AM SESSION
STRENGTH BIAS
-
Shoulder Press 1-1-1-1-1 Reps
-
Push Press 3-3-3-3-3 Reps
-
Push Jerk 5-5-5-5-5 Reps
CORE STABILITY
1 Min Hollow Rocks- 1 Min Super Man Ext x 5 Rounds
TODAY WE ARE RAISING MONEY, MAKING FRIENDS, AND CREATING AWARENESS
We are now officially hitting a few journey milestones worth mentioning.
To date we have raised just over 1500 dollars for Ronald McDonald house, and considering today’s tough times and the amount of global destruction i.e. earthquakes and tsunamis, we’re doing fantastic.
So to all who have donated thus far thank you so very much, you really need to know that you are making a substantial difference to those whom are supported by the staff and facilities of the Ronald McDonald house.
We have also just rolled over 200 friends on Facebook, that’s awesome! Great relationships are being formed with special people and organizations, who through there own time and energy get in behind our mission and help drive us forward towards our 20 grand fundraising goals.
This really is the cornerstone of the MMFM machine, a fellowship of volunteers and supporters taking time out of there busy lives to stamp a little positivity in our society.
Let’s keep up the amazing work everyone we are all doing such an amazing job.
And to the friends we have not yet met, we’ll see you soon…………we got heaps to talk about.
July is upon us and we’ve got money to raise and sponsorship to seal 3-2-1 Go!!!!
USANA HEALTH SCIENCES N.Z
Welcome onboard and sincere thanks to Usana health sciences
AM SESSION
STRENGTH BIAS
Deadlift 5 x 3
WORKOUT
9-6-3 Reps Of The Following
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Body Weight And A Half Deadlift
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Dead Hang Pull Ups
USANA HEALTH SCIENCES
Our most recent sponsor to come onboard in support of our fundraising and awareness efforts, Usana Health Sciences.
A massive thank you to Karen Ovens from Usana for her unrelenting support and drive to support the MMFM team this year.
Karen heard all about our event and journey one day whilst enjoying the relaxing tunes of the ROCK!!! radio station, here in Auckland.
Much to her surprise and curiosty our support cyclist and human Ipod Jimmy Barry jumped on the blower and gave the MMFM run a plug on live air, much to the D.J’S amazement…….perfect timing Karen was listening.
Since then Karen has been in constant contact and support with our team and purpose so on behalf of the MMFM team thank you for beliving in us and our journey Karen, and thank you for bringing Usana’s amazing products to our aid
Checkout what Usana are all about here, if you are’nt already aware of what they do and supply http://www.usananz.co.nz/
AGE IS NO BARRIER
AM SESSION
Road Run – 45 Min Time Trial
PM SESSION
Front Squats 5 x5
21-15-9
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Power Cleans @ 50kg
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Tuck Jumps
Helen Klein has been one of my running hero’s since I first read about her over 15 years ago in Mike Stroud’s survival of the fittest. This ultra running grandmother’s exploits include the 1995 Eco Challenge a 300+ mile adventure race of mountain biking, horseback riding, whitewater rafting, canoeing, rock climbing and running… She was 72.
As Mike Stroud said, fellow competitors jaws would drop to the ground as they jogged past with their team grandmother and all the team “loved her for it”.
Helen Klein’s impressive stats include:
- Over 100 marathons completed
- Over 140 ultramarathons completed
- Official finisher: The Ironman Triathlon in Kona, Hawaii
- At age 66… one of the first women to complete the Grand Slam of Ultra Running: Five 100-mile mountain trail runs in a 16 week period (only four needed), which included 175,000 feet of elevation change
- At age 70… ran the 145-mile stage race in the Himalayas
- At age 72… completed the Marathon Des Sables, a 145 mile stage race across the Sahara Desert in Morocco, followed just two weeks later by completing the 370 mile Echo Challenge in Utah
- At age 74… ran the 143-mile stage race across the Peruvian Andes
- At age 81… completed the Tahoe Triple in 10/09/04 by running 3 marathons around Lake Tahoe in 3 consecutive days (78 miles in 18:05:51)
- Oldest woman to have finished the following 100-Mile Endurance Runs: Western States, Leadville Trail, Wasatch Front, Old Dominion, Angeles Crest, Rocky Raccoon, Vermont
It’s also worth mentioning that she did not start running till she was 55.
In the 80-84 year old age group she holds the marathon record at 4:31:32 set in 2002 following three ultrarunning records that year. Klein set two ultradistance World Records at 50 km (6:45:23) and at 12 hours (50.5 miles 1,094 yards) at the Jim Skophammer 12 Hour in San Mateo, California. She also set an American Record at 50 miles in that race.
The following news article featured when Helen broke the world marathon record for the 85+ age group.
INTERVAL TRAINING
This is how one should look after Interval training…Gassed!
AM SESSION
INTERVALS
- 15 Min Pose Drills
- 10 x 100m Sprints with 1 min rest between
- 10 x 50m Sprints with 30 sec rest between
- 3 Handstand Push Ups
- 7 Box Jumps
- 11 V-Ups
20/20
Lights-Camera-Action!
WORLD FAMOUS IN OUR OWN LUNCH BOX
This morning Emma Keeling and the crew from 20/20 came down to film one of the MMFM teams early morning training sessions.
Today was a great example of the dedication these volunteers are presenting for our united cause.
5:30am On this cold Auckland morning the team worked towards the required fitness for our August event, pushing trucks, jumping of wharf s into the Waitamata harbor, matched with extremely high intensity training.
One may ask reading this, or of course watching the televised doco, what in gods name does truck pushing?, wharf jumping? hundreds of pull ups? have to do with running
Firstly training in these chilly conditions serves us well for the similar climate of Tasmania. The training adversity ensures that the team tick all the boxes both physically and mentally……..certainally don’t want to create all this exposure and awareness then tragically fall short athletically, so the team does whats required………and perhaps a little more for the camera.
Stay tuned to find out the screening date of the 20/20 clip im sure it will be epic.
For those that are unaware 20/20 will be joining us in Tazzie as well, we are lead to believe maybe there coming just to make sure we actually do it!
QUOTE OF THE DAY-
If you always do what you have always done, your always going to get what you always got!
21KM OFF ROAD…..DONE WITH ONLY 7 WEEKS TRAINING
Jimmy “Get them gurls!” Barry at the finish
PM SESSION
MUSCLE RECOVERY
3 X 15 Reps of the following exercises, done with a light to moderate load
- Bench Press
- Pull Ups
- Sit Ups
- Back Extensions
- Dumbbell Swings
- Sun 3 July
- Waiuku Forest
- Sun 24 July
- Woodhill Forest
- Sun 14 August
- Whitford Forest
- Sun 4 September
- Hunua Ranges
- Sat 8 October
- XTERRA Trail Challenge
- Waihi / Karangahake Gorge
THANKS!
AM SESSION
MUSCLE RECOVERY
5 Min Light Jog 5 Min Walk x 10 Rounds
JUST UNDER 2 MONTHS TO GO
As we endeavour to head over to Tasmania let’s put a little hustle behind the muscle and lock in the $20.000.00 we want to raise for Ronald McDonald House here in Auckland and in Hobart.
The team at MMFM would like to take this opportunity to thank the families and loved ones of the team members for supporting us in the journey so far.
It is often hard supporting a friend or family member with an honest heart when you don’t necessarily understand why they do what they do, or perhaps why they would even bother.
Be assured none of this could ever be achievable without the support and love of your family and friends.
So with sincere thanks, thank you for helping this journey come alive.
We are now at the half way point in preparation for August and support has begun to rally, it is just amazing that people still take time to help considering the times we live in and the hardships our country has faced recently.
Even the many potential sponsors who declined to help, but took the time to email or call and wished us the very best, thank you.
A few people/ organizations have really got in the saddle recently in support of our fundraising mission and they are truly worth the biggest thankyou!
If you find time today or over the weekend have a look at their websites/facebook and consider utilizing their services, should you ever need them?
Tania at Fitness Life Magazine (Great article next month coming out about Ido and his MMFM journey) http://www.fitnesslife.co.nz/
Donna at NZ Travel Brokers (If you need to book that flight and escape the NZ winter give her a bell) http://www.nztravelbrokers.co.nz/BrokerPages/BrokerPage.aspx?b= 64
Gerard at Destinations PR (If you want to promote your slice of the world, use Gerard and the team) http://www.destinationspr.com/
There are many others to thank and we certainly will endeavour to do so in due course, have an amazing day
